Lemon Living

Become a Facebook Fan!

2012-03-16T20:15:00.005-07:00

The time came for my darling little blog to mature.

Now that her mother is going to uni to make sure she's fed the highest quality things she can be, and so her opinions will be taken more seriously (self-taught know it all doesn't go far on the resume, these days), it was time to her to get out and spread the word.

10 minute Photoshop knock up banners were made, (oh the shame), and a dodgy photo of me eating breakfast in Port Douglas uploaded, and Lemon Living's Facebook Fan Page was born.

(enter dodgy photo-shopping)

CLICK HERE

Click and start telling me things you want me to hear, or write about, or asking me questions or tell me I'm annoying and a bit spammy, I don't care.

See you there!

Nat x

Introducing; Peach

2012-03-15T20:39:00.004-07:00

Please welcome my friend, Peach.

She told me she is feeling lonely and that even though she is cheaper than many of the other fruits at the moment, she is still left sitting on the shelf well past the broccoli and pears being sold out. Be gentle, she bruises easily.

She's super yummy crunchy straight out of the fridge. Also, rarely, she'll slice herself in half and take a bit of a shower in some sugar or honey, try and sweet talk her into hanging out in your griddle pan or under your griller after that and she will be all yours!

She loves cream and ice cream, but she's been mingling in some traditionally savoury salads lately and has made a few friends.

Please adopt Peach today!

Original peach image from Photography Blogger

PS. I'm a big fan of myself because I am happy, become a big fan of me on Facebook, here, here or if you're especially fussy - here.

Reasons We Eat

2012-03-10T02:58:00.004-08:00

To celebrate beautiful occasions....

One of my gorgeous best girlfriend's, C, and her equally lovely husband, A, during their first dance as a married couple to what M declared the best ever first dance song, Metallica's Nothing Else Matters.

Ya-huh I cried like a little girl.

It was beautiful.

Caesar salad, vegetable stack & mini pav accompanied my tears.

May they have a million meals together!

Stay well,

Nat x

The Week in Food

2012-03-10T02:27:00.003-08:00

Some snap shots of my food for the week, including the clean eating I did today....

The Sunday Afternoon Cook Up
I have to do this now as I am so insanely busy during the week I often don't have the time to cook, but it's good for people who don't have the discipline to prepare healthy lunches and sides during the week, too. This was a big pot of brown rice with some peas, leak and mushrooms to go through it that could be a side or a lunch, (with legumes, tuna or egg) for the week, and a chickpea and vegetable 'tagine' / stew.

A lunch of the chickpea tagine, some lettuce (it's all we had), and some Vitawheats with hummus.

A banana smoothie (1 banana, put in the freezer for 20 minutes, 1 cup milk, cinnamon galore, drizzle of agave nectar, ice), with my afternoon study.

The following was part of today's 'clean eating' to try and get rid of my cold. Basically not many carbs, no sugar, no packaged food and small meals.

Breakfast - oats soaked in water with berries, cinnamon and pecans.

Hard pear (my favourite!) with crunchy natural peanut butter.

Asian inspired salad - coleslaw mix with chickpeas and a dressing of soy sauce, orange juice, sesame oil, chilli, mint and sesame seeds. Oh and fish sauce (just 3-4 drops, so strong!)

Baked flake with garlic, parsley, lemon juice, olive oil, salt and pepper, with sweet potato mash (mashed up with chilli), and green beans.

There were some walnuts, a 'bliss ball' and about a half a cup extra of oats in there as I was hungry. Never a point in being hungry.

How was your eating this past week?

I am happy as my new desk arrived last week and now I have a laptop desk and a studying desk (in front of my window), a cork bored for inspiration, a new printer, and I am understanding the silly science I never thought I'd remember.

I have a crazy cold, but I am thankful it's forced me to chill in trackies all weekend.

Stay well,

Nat x

World Kidney Day - March 8

2012-03-08T12:32:00.006-08:00

A quick video that tells you why it's important to look after your kidneys, and how to look after them as simply as possible. (Wego Health posted this on Facebook. I will be doing a blog post a day challenge for the month of April!)

Note that everything you do to look after your kidneys also benefits the rest of your body. Instead of thinking that an unhealthy diet and lifestyle leads to obesity, I want people to start realising that it's actually harming their body and making their organs sick. This is why those thin people that eat KFC every 4 minutes are not healthy (and usually don't look it).

So after you've appreciated the women in your life for March 8, appreciate the kidneys in your body!

Stay well,

Nat x

Happy International Women's Day

2012-03-08T03:21:00.004-08:00

So I don't have much time because it's late, I am exhausted with a bit of a cold and I have a night where I haven't worked/studied/gone to uni so I want to get to bed before 11!

But, I super wanted to be a tiny tiny part of international women's day, so I wanted to share with you the following.

Print from Anthony Falbo on Etsy

What I consider to be a strong woman;

Any woman who follows her dreams

Any woman who never ever ever gives up

Any woman who uses her mind and recognises when it needs to override her heart

Any woman that takes care of herself as well as she takes care of others

Any woman that has conquered a personal challenge

Any woman who works to help and inspire other women

Any woman who takes risks

Most of all, any woman with confidence

Women I admire;

Mum. Everyone knows why.

My Nonna, everyone knows why.

My friends gorgeous gorgeous girlfriends - all so different, but I couldn't be me without them all.

An amazing array of online friends I met due to being on the computer so much pre-illness, from a gorgeous make up loving designer to an amazing cook from Tassie and everyone in between, you mean just as much to me as the friends I see face to face.

Last of all, as we all know, Janella Purcell, for inspiring me to learn, educate and study.

(I Google imaged this, and in the first 2 pages, there were two images of me. Now that's love).

Which women do you admire? Apart from Mum, of course.

This was a quick post that I wish I had more time to put thought into, but, for now, that is my bit.

Happy International Women's Day.

Stay well (and strong, always),

Nat x

So, How's Uni Going?

2012-03-06T01:12:00.003-08:00

Oh how much I get asked that question these days.

Truth be told, my new life is taking a bit of getting used to. I have about 12 contact hours a week of uni, 19 hours a week of working as an EA, and minimum 12 hours a week of working online at home with another company (which, my friend, never let anyone tell you working from home is a breeze). Top that with having a social life, keeping up with 2-3 gym visits per week, preparing all meals, tending to other appointments and commitments and keeping a house, (OK, failing a little there right now), and I am one busy girl. Including studying is a struggle.

I now have 3 diaries - uni, personal and work. It is hectic, my whole life is scheduled (I have put lunch and coffee with friends in my diary which is so not me), but I wouldn't have it any other way. My day today started at work at 8.30am-3.30pm, 4pm-5pm was uni, then work at home from 7pm-11pm. Every day is a similar story. Sleepy!

But not whinging, I wouldn't have it any other way. I will get there.

The actual subjects themselves, well, I am only doing 2 - 1 is insanely easy, one, physiology, is more challenging for my brain. Not ashamed to admit this stuff does not come naturally!

So that's how it's going. Insanely busy, very tiring, taking getting used to, but I made the right decision. 110%.

Anyone else had a massive life change lately? Or some advice from one in the past?

Stay well,

Nat x

Groceries

2012-03-02T13:50:00.004-08:00

Every time I hear the word 'Groceries', I think of Eat, Pray, Love (of which I loved the book and the movie). If you've seen it, you know what I'm talking about.

Anyway, I thought I'd share with you a snippet of a grocery shop with me, and a 'why' for each item I bought. Obviously I already have groceries in my house and this isn't absolutely everything that I have in my house, but a good snap shot. I do a big fruit and veg stock up every week and then try to get the other basics that are running low. I love grocery shopping but sadly now don't get a lot of time to do it! The below is from last weekend....

From the Fruit & Veg Shop

Bananas - As filling as a muesli bar, much healthier, easy to carry around, natural antacid for the tummy if feeling a bit off.

Green Apples - Good for digestion, full of fibre, easy to carry around. I prefer the taste of green apples and like that if I don't finish them and they are getting a it old, I can stew them to eat for brekky with my muesli.

Strawberries - I have berries on my breakfast every morning. I do not go a day without eating berries. If you don't get organic strawberries, make sure you wash them as they are some of the most porous fruit and would have soaked up every chemical they may have been sprayed with.

Bunch of Rhubarb - Diced up and stewed in water, tastes amazing with the berries in the morning.

Fresh Spinach - Used as an alternative to lettuce in sandwhiches as it contains more nutrients than an iceberg. I also do everything I can to get more iron in me. If I haven't eaten this fresh after a few days, I put it in curry, risottos, cook it up for breakfast or cook it with a little garlic to snack on after work.

Pomegranate - Another one that's amazing with berries in the morning. Absolutely packed with antioxidants. I've said it before and I'll say it again - eat the real fruit, do not drink the juice!

Snow Peas - Great raw in a salad or cooked up in a stir fry. Best when you keep the crunch and have been shown to have antibacterial properties!

Eggplant - Pretty much whenever I make M a meat dish with sides, I make myself some grilled eggplant with the same. Tastes reat grilled with sauces on it, or in chucnky cubes through a tomato based pasta sauce (and makes you want less pasta!). If you feel like a parmigiana that's a little less heavy, eggplant is also your friend!

Pumpkin - Do I really need to explain? Tastiest stuff ever! Soup, roasted, mashed.. my favourite! Try keeping the skin on when you roast it (make sure you wash it), I eat most of my pumpkin skins. Packed with Vitamin C, A and E and low calorie. You can't go wrong. If you have left over mash, use it as a face mask.

Sweet potatoes - Another no-brainer. I always replace white potatoes with sweet potato (except for gnocchi, though I have done half-half). Really yummy mashed up with chilli through it, or cubed into a curry.

Swedes - Love to peel them and make them into chunky swede chips to roast with some rosemary. Actually have a little calcium in them.

Broccoli - Full of vitamin C, fibre and even a little Selenium, (which many of us don't get enough of). Great in stir fry, but make sure you use the step as well! Just like strawberries, broccoli will soak up everything it's sprayed with, so wash it properly.

Parsnip - Great roasted, or boiled up with some carrots to make a mash.

Mix of button and field Mushrooms - Mushrooms are a wonder food for me. Packed with protein, stupidly versatile, full of nutrients and low in fat. I can't resist them sauteed in garlic!

Bag of Almonds - Vitamin E and protein rich, as well as other excellent stuff. Chopped up in oats or muesli and as a snack. Also great whizzed up into little Bliss Balls (recipe soon!).

Bag of Walnuts - Again with the protein, one of the best nuts you can eat, absolutely packed with antioxidants. I eat them plain as a snack, but remember to always stick to a small handful / 6-10 nuts, or the calorie intake starts getting too high.

Beetroot - Always go for fresh, the canned stuff is just full of sugar. Best roasted or in a risotto, but I also like to julienne it raw into a salad. Yum yum. (soaked in a little lemon juice if the raw is too raw for you).

Big bag of Oranges - Oranges get rid of sweet cravings for me and I eat one after dinner when what I really want is a giant piece of cake. Orange rind is also yummy in muesli or toasted muesli, but best do it just before consuming or it will go off.

Lemons - I don't care if there's not much to back up any benefit, I love a squeeze of lemon in my morning water. It feels refreshing. I also use it to season food, especially fish, and put wedges in my sparkling mineral water.

Fresh Garlic - Everyone jokes I can't cook with garlic. Why should I? Antibacterial and the tastiest stuff on earth.

Onion - See above.

Supermarket

(I always go to Coles)

Loaf Burgen Rye for Digestive Health i A long time ago after reading a lot of labels, I felt this was the best one. To be honest I now forget why. I love it, anyway.

Packet of Rye Mountain Bread - I bought this for the first time after seeing Janella Purcell recommend it on the tele.. it's yummy, healthy, low in calories, and so ridiculous versatile. To be honest, it's not amazing for wraps because it falls apart, but as a side, or toasted with salsa or dips, or even as a case for mini quiches, yummy!

Bags of Rolled Oats - Loaded with fibre, controls blood glucose levels, filled with antioxidants, helps lower cholesterol - the list goes on! Also handy that they're the tastiest things ever (in my opinion), and super cheap. I use them in muesli, as bircher muesli (soak in water or milk for at least 15 minutes, preferably over night), and in lentil patties etc (you could stick them in your meatballs). Love them, eat them for breakfast every single morning.

Box of Weetbix - I buy these to have with my oats as I like to try and get as much iron in as possible and Weet Bix, unlike Vita Brits, are fortified with iron. They also have some sugar which makes me sad, but it's about 3% and I think it's worth it for the iron.

Sanitarium Natural Peanut Butter - If you haven't already, stop eating the regular peanut butter and switch over to natural! Add salt and sugar to the natural if you like, I don't care, just get the hell away from hydrogenated vegetable oil. It is so bad for you.

Sparkling Mineral Water (plain) - There are only a handful of things I drink, (water, non-mixed alcohol, tea and coffee), and this is one of them. With a lemon wedge and some ice, this is what I have when everyone else is having fizzy drink. 13 teaspoons of sugar in a drink? No thank you.

Popping Corn (for the popcorn machine) - Buy a pop corn machine - they're about $20.00, and do as I do, pop your own! Even if you do add salt, you can control the amount and forgo the butter. I like to flavour it with cinnamon or paprika, and I think you can eat 3 cups of it before you get near 100 calories, which is a lot of pop corn.

Dorito's Salsa (hot!) - For a commercial dip, this is OK, and M likes it. Always better to make your own but I'm OK with saying I eat this. I love spicy food.

Vitawheats - I'm addicted to plain Vitawheat biscuits. 4 biscuits is around 100 calories and they're just moreish. I think it's the crunch.

Lindt 70% dark chocolate - We all know the benefits of dark chocolate over milk. Always go as dark as you can get or can handle.

Carnation 'Lite' Coconut flavoured Milk - To use in curries. I can't bring myself to drink real coconut milk, it's just too fatty, so fatty in fact it just makes me sick.

Cans of chickpeas, kidney beans and lentils - This is the vegetarian in me getting her protein. Lentil patties, chickpea and sweet potato curry, minestrone with kidney beans, beans in a tomato sauce, tagines, the list goes on... cheap, low in fat, high in fibre, stabilises blood glucose levels, folic acid, iron, magnesium, and they're cheap! I buy the ready ones in the can as I am often too busy to cook them up from dried, but make sure you rinse them as they usually contain some salt in their water.

Tinned tuna (plain and Serena's 'lite' chilli) - A little tin of protein and versatility. Some studies have even shown they help to reduce stress and improve mood!

Less Salt Soy Sauce - I use soy sauce in a lot of dishes, it's just nice to reduce salt where we can.

Wholemeal Fettucine - I love pasta, like a lot, and there aren't any super health benefits to wholemeal pasta, and it's still high in calories, but it just tastes so good! Just the better option.

Brown Rice - I like rice, and I don't see any reason to eat the white stuff that is stripped of all it's nutrients and bleached. Brown rice is packed with awesome things. Did you know women who eat whole grains have been shown to weigh less?

Arborio Rice - Brown rice can't make risotto and occasionally, I like risotto. Still a lower GI than the white stuff!

Free range Eggs - Protein, some B12 for my vegetarian self and insanely versatile. I go free range as I would never support the caging of any animal.

Milk (I drink Zymil) - I like milk, I find Zymil as I like the taste better and I feel it's lighter. I am not lactose intolerant and don't pretend to be. Plus I personally can't stand soy milk and really believe it's a hyped up product that isn't as amazing as everyone seems to think it is.

Farmers Union Greek Yoghurt - Tastiest yoghurt ever. Always plain, none of this stuff covered in jam. I have this for breakfast every morning. If you don't like how un-sweet it is in the morning, try adding some pure maple syrup, agave syrup or cinnamon.

Smoked Salmon - Oily fish is just plain good for you, and I don't tolerate slabs of salmon very well. Best with some cream cheese and chives on a cracker, or in an omelette. Yummy!

Organic Tofu - As I said, I don't particularly subscribe to the hyped up health benefits of soy, but I do like the taste of tofu in a stir fry. It makes it more filling when I don't want noodles or rice, too.

Fresh Mussells - Just plain yummy, and such a cheap sea food compared to others. Pack B12 as well which is good for my almost-vegetarian, (shall I call it pescetarian?), self.

Frozen Peas - Just handy, some protein and vitamins, and green in any dish that lacks (I always have green!).

Frozen Beans - As a side dish or stirred through a stew or curry.

Frozen Spinach - Easy source of iron and even some calcium, I cook some on top of my side serve of vegetables for dinner, or put through curries. Frozen just so I always have some available as I try to eat some spinach every day.

Tub of Pantalica Low-Fat Ricotta - Protein, calcium, just plain tasty (and I don't like cottage cheese). Yummy on bread with cinnamon or a bit of pepper, or honey if you're feeling indulgent. Great in pasta or with eggs, or alone!

Milell Parmesan Cheese - The best parmesan cheese in the supermarket (please stop buying the dried Kraft stuff, it's not cheese, people). Yes, it's one of the highest fat cheeses, but a small peice is very satisfying due to it's rich flavour, and it's also one of the, if not the highest calcium cheese. I can't stand that people are scared of eating a little cheese each day. Don't be scared of sall amounts of fat, be scared of sugar!

Black Peppercorns - For the grinder, flavours everything. Not just a seasoning, it has been shown to help reduce gas and bloating.

Butcher

How does that not put anyone off?

Chicken breast (I remove the skin myself) - Stupidly versatile and lean. Stick to a serving the size of your palm.

Scotch Fillet - As you know, I personally would never touch red meat even if I wasn't vegetarian, but M loves a steak.

Lean Mince - Mainly to make M meatballs. I may be healthy and vegetarian and blah blah blah, but I am willing to cook things others like, as long as they are aware of what they're eating!

Fish Shop

It's been a weird transition, but I now officially am a full-blown fish eater. It feels good.

Salmon - This is M's favourite, just seared in the pan with salt and pepper and lemon juice to finish. So many benefits, including that it's great for your heart and prevents damage to your eyes.

Barramundi - My favourite! Like all fish it's high in heaps of great things, including protein. Many people don't realise that white fish that isn't known as 'oily' (like salmon, still packs a lot of omega fatty acids. Yummy.

Raw prawns - I love prawns and prefer to cook them myself. Unless you eat them excessively, (like anything), you are not going to get high cholesterol from them. If you already have a cholesterol problem then yes, keep an eye on how many prawns you eat, (and the rest of your diet).

So that's my groceries for a week!

Things I never buy include soft drink, sweet biscuits, fresh herbs (as I grow them and they charge a fortune for them in shops!), frozen meals.... there'd be much more.

Is my list similar to yours?

Do you put a lot of thought into your groceries?

Is there anything there you never buy?
Is there anything you always buy and consider a very healthy staple and you're wondering why I didn't buy it?

Phew, that was big!

Stay well,

Nat x

All images from Flickr

Healthy Meals - Tuna Pasta

2012-02-29T02:29:00.002-08:00

So, as you know, I always eat healthy and I'm often asked for meal ideas or asked exactly what it is I do. I don't eat salad every day (in fact, I hardly ever eat 'salad' as I can't stand it for the most part), or live on a diet of eggs and boiled vegetables. I eat real, every day food, I just make it healthier. Any recipe can be tweaked to be a bit, or a lot, healthier; you just have to be creative!

So I've decided to start sharing my ever day meals more often. I don't have quantities because I never use recipes, so bear with me, put more or less of what you do or don't like, and just trust your instinct.

Starting with;

Tuna Pasta

Ingredients;

An onion, diced

A clove of garlic, crushed

Touch of olive oil (half a tablespoon or so)

Small can of tuna in springwater

Green olives (pimientos), cut in half

A few capers

Canned diced tomatoes

Tablespoon of tomato paste
Salt and Pepper (to taste)

Method;

- Fry the onion in some oil until starting to brown (add water if it gets too dry)

- Add garlic, fry for further minute

- Add about half a can of tomatoes and the tomato paste

- Add olives and capers

- Cook until sauce is reduced to about a third of what it was, or until it no longer tastes acidic. Add water if it gets too dry (not extra oil!)

- Add the tuna 2 minutes before serving

- Season with salt and pepperMeanwhile;

- Cook about 40 grams of wholemeal, spelt or buckwheat pasta (or brown rice, or quinoa, or whatever you fancy) according to packet instructions.

Put together by stirring the cooked pasta or rice through the sauce, and serve in a small bowl.

Voila!
The point of this meal is that is squashes the pasta craving with minimal pasta, keeps you full with the protein from the tuna and tastes amazing with the Italian-inspired tomato sauce. The most important thing with Italian sauces? Cook for as long as possible!
Try always serving your smaller healthy meals in a small bowl so the bowl looks super full. Believe it or not, you'll feel fuller.
Let me know if you try it!
Stay well, Nat x

Change

2012-01-27T12:37:00.000-08:00

Man, have I had an eventful start to the year.

Firstly my blogging has been halted as my poor darling Canon died! She just wouldn't focus which made me incredibly sad. My parents bought me that camera for my birthday one year as I started to recover from that terrible illness (that I've wiped from my mind for the most part). It helped me document my recovery and capture every part of life I found so amazing, from the supermarket aisle's to the beach for the first time. My little camera, if Dad has no luck in a last ditch attempt at fixing her, will be very much missed.

2 weeks ago I made a huge decision and resigned from my job. My gosh, what a relief. There's a lot of reasons why but basically I realised nothing's worth being unhappy for. M has been incredibly supportive and made the whole process a lot easier. It's scary, you know, quitting your first job and entering the unknown. I currently have a a couple of offers but nothing confirmed or decided yet. All look to make me a lot happier and work around uni, which I start in just under a month and can't flippin' wait!

I also decided to launch a web site this year, you know, start building my empire. I hope to get that on the road in the next month so you'll be hearing more soon, but basically it's going to be a site that encompasses everything that leads you to a healthy and full life - not just food, but stress management, exercise, holidays, interviews with experts, recipes... the lot. I can't wait to get that show on the road and can't wait to hear your feed back!

Life is looking good for 2012 and I am super excited.

You will hear more from me once I regain the ability to take a photo, or start planning my web site...

Have you any news?

Stay well,

Nat x

Beautiful photo from flickr.

Californian McDonald's Warning

2012-01-12T12:26:00.000-08:00

Jillian Michael's posted this on Twitter;

"Apparently California is requiring a warning label be put on McDonalds food. Like cigarettes. This is why I tell you never to eat this crap or feed it to your kids." - Jillian Michaels.

Good.

Missing in action - my camera is broken! Hopefully I get her off for repairs this weekend.

Stay well,Nat x

Happy New Year!

2012-01-05T12:57:00.000-08:00

It's 2012, freaky much? I remember standing in a family friend's backyard when the calender struck 2000 and I was only 12, staring at Dad's phone (12 year old's didn't have phones in my day), wondering if it was going to spontaneously com-bust.

That year, I was full of excitement about starting high school and the beginning of the road on the way to becoming an architect (I wanted to be an architect more than anything until I was 17). This year, I am excited about starting the journey on the road to the most influential dietitian ever. You just watch!

This is the first year I've ditched New Years Resolutions. I've made half-hearted ones in the past, mainly for the sake of it and to have something to proclaim when the clock ticked over, but as a part of my mission to live in the present and always be happy, I decided they were a waste of time. Why wait for a particular date and time to change a part of your life you're not happy with? It's just not logical.

Not a resolution, a couple of days ago I noticed how sluggish I am feeling after the holiday period. I am back to work on Monday after 2 glorious weeks away, and I don't want to start back feeling half asleep and sore, so I've decided to go for the no sugar again. Why? I feel so, so much better without it.

Now I want to share with you an amazing no (cane) sugar product I found yesterday;

Loving Earth
Raw Organic

Coconut Chocolate Butter

Run, don't walk people. This stuff is amazing, amazing I tell you. It's made of; organic raw coconut butter, organic raw cocoa powder, organic raw agave syrup and sea salt. That is it. Did you ever make chocolate crackles as a kid? You know the lumpy bits that were mainly just butter and cocoa powder in between the coco pops? That is what this tastes like. Gone are the days of my chocolate cravings being quenched by Cadbury! And get this, apart from being high in calories, (and we all know that's not really an issue if they're from the right place), it's actually good for you! Cane sugar free, dairy free, gluten free, low GI and vegan, with antioxidants, antibacterial and antifungal properties to boot!

I'll say it once more - run don't walk.
You can purchase here, google it or at any larger sized good health food shop (I got mine at Go Vita).

Try it and tell me you don't love it, I won't believe you.

In other news, last night I initiated creation of parmigiana. I popped by the ol' web cam for a quick snap with a Semillion in hand (always needed when consuming blue cheese).

Hi.

My apron is from Provincial and was a gift from Mum when I moved in/out. Wine glasses are Alex Liddy (too fine, I have broken .. 5 .. ), t-shirt from Saba and necklace from Tiffany & Co.

I love listing everything on me for no good reason.

Enough of the blubber, Happy New Year! Here's to more happiness, health & good food.

Stay well,

Nat x

Food from December

2011-12-26T19:21:00.000-08:00

Vegie Delight

Red Fettuccine Marinara with copious amounts of chilli.

My favourite.

How to curb a pasta craving
20-30 grams of pasta with 2 egg frittata and sauteed veg

Borscht as made my M's Grandmother
No meat, just for me!

Loads of rhubarb from M's Grandmother's garden

I dice it as above and stew it in a tiny bit of water, nothing added.

I'm about to disappear to the beach for a couple of weeks, so I'll catch ya on th' flip side, y'all.

Enjoy your Summer break & have a very safe & extremely fun NYE!

Stay well,Nat x

Christmas Baking!

2011-12-23T12:36:00.000-08:00

Let's go crazy.... baking style!

Peanut Butter Cookies
Very yummy but incredibly crumble-y both pre-cook and post-cook. Recipe from current issue of Donna Hay mag. Boy ate these at work all week.

Started off a little too thick..

Cranberry & Pistachio biscotti, also from Donna Hay.
Surprisingly easy to make! Sooo hard not to eat it all after the first bake, though. And hey, for health people around the world, they are so skinny that a single serve won't wrack up nearly as many calories as any of the other biscuits featured.

Bake bake bake.. bake bake bake...

Lemon & Almond biscuits (also Donna Hay!)
Also incredibly crumble-y at all stages, and they came out a little too moist for my liking (like there's too much butter in them), but they taste good - very lemon-y, bit of a weird crunchy texture with all the raw sugar, though. I didn't get a final photo of these which is silly.

You can't catch me I'm a Gingerbread Man!
These are my first ever ginger bread men and I am so very proud! I made them extra gingery as I love ginger. The piping was trial and error, but after going out and buying a piping bag with a super fine nozzle, I used a zip-lock bag with the corner cut off instead. Recipe from http://www.taste.com.au

My boys were very quiet through all that baking.. look how I found them;

Sleeping, cuddling on our bed. Naughty pussy cats aren't allowed on my nice white bed! But how could you yell at that image??

Merry, merry, merry Christmas to all my lovely followers & readers. May every one of your wishes and dreams come true.Have a happy, safe and above all - healthy! New Year.

Much love & Stay Well!
Natalie x

Have Yourself A... Nutritious Christmas

2011-12-17T17:03:00.000-08:00

Merry Christmas to all!

I love this season, so so much, but despite the best of intentions I always eat a little more and a little sweeter and fattier than I usually would over the month of December (more champagne, anyone?). Who cares! It's the silly season! I never actually gain any weight, my body just tells me to stop now and then via sleepless nights or that feeling of alcohol and sugar seeping out of your pores, (ew). The key to not gaining weight over the silly season? Being educated and aware of what you're eating. Just knowing the ingredients, saturated fat, nutrients and even calorie content of what you're eating helps you to make sensible choices - even if sometimes the sensible choice is to have half a kg of pudding with a litre of custard, at least you'll know what's in it.

So here are a few of our favourite Christmas foods and a little info on what they contain....

Cherries

The Cherry is a great source of vitamin C and even has (a little) Vitamin K, as well as dietary fibre which will help balance out some of the seriously lacking in fibre foods you will consume with them. Although a lot of the calories in cherries come from sugar, they're certainly a better option than another chocolate Santa. Also keep in mind that they're not as low in calories as other berries, like strawberries, which contain around 30 calories less per cup than cherries.

Prawns

I recommend eating Prawns (and other shellfish) at Christmas as their high protein content helps you to actually feel what you're eating, (unlike high sugar and starchy carb treats, which will leave you craving more and not feeling a fullness reflective of how much you ate). At around 160-180 calories for 10 large prawns (with no dressing or sauce), a serve of prawns is lower in calories and higher in protein per gram than chicken, beef, lamb or pork with a dose of omega 3's to boot. The best way to eat them is to skip the seafood sauces and just squeeze a fresh lemon over the top, yum! And despite what your 2nd cousin said last Christmas, if you stick to the recommended serving of prawns your cholesterol is not going to be affected by them.

Turkey

Turkey's a tough one, because although the meat itself will only give you, for a nice thick slice, around 100 calories and isn't particularly high in fat, it's the cranberry sauce, glazes and stuffing that we eat with it that pack the calories. Cranberry sauce is just sugar, and stuffing is often bread with dried fruits and probably butter or oil. The key with turkey is to stick to the turkey with a smear of sauce or stuffing. Turkey will also pack some vitamin B6, B12, magnesium and zinc.. so the bird isn't evil, it's plate mates are!

Roast Potatoes

When your Great Auntie Rose passes you the roast potatoes and tells you to eat more vegies - run! OK not quite... A roast potato sitting prettily next to your turkey slice is OK, but any more and it's just not worth the calories. 100grams of roast potatoes contains around 150 calories, depending on how much oil, or butter, was used through the roasting process. Although very high in carbs, it's not all bad news with some B6 and potassium packed in Mr. Spud. If you have any influence over the cooking process, make sure you keep the skins on and use a drizzle of olive oil with rosemary and other herbs, rather than relying on butter to get the flavour hit.

Fruit Cake

I won't tell you how many calories are in a piece of fruit cake as I fear I will ruin Christmas for somebody, but butter, dried fruit soaked in brandy, sugar and white flour? You know the deal. Consume in moderation!

Custard

Custard is often joked about at Christmas time as being 'just milk', but just milk certainly doesn't contain 160 odd calories per half cup. Although you will get a good dose of calcium from the milk used to prepare the custard, always choose low-fat milk and, if preparing yourself from a powder, try adding a little less sugar than the recommended amount - add a little extra vanilla and it will bring out further sweetness. If you're preparing a chocolate custard, use cocoa to flavour, not drinking chocolate.

Also don't forget that alcohol is calories, a glass of water between each drink is always recommended to help you slow down!

Man I am hungry now..

In the end.. it's Christmas, and we certainly don't eat like we do on December 25th every day. If you watch what you eat a little surrounding and leading up to Christmas with the 14,001 gatherings we all attend, then you will be fine enjoying the actual day and forgetting about what's in everything.

Stay well,

Natalie

Wedding Cheese Cake

2011-12-14T02:25:00.000-08:00

This needed it's own post.

As seen on the Style Co Blog , if I ever get married, I am having a wedding cheese cake.

Oh yes, I am.

Nat x

Natalie Goes to University!

2011-11-25T03:42:00.000-08:00

I'm going to uni to study Nutrition! Yay!

I could not be more happy & may have squealed at my desk when I read it.

Expect way too many posts about finding balance - full time work and part time on campus study will be tough.

I love tough, I can't wait.

Have a great weekend!

Yay!

Stay well,

Nat x

The Slack Food Lover

2011-11-22T15:28:00.001-08:00

I have been a terrible food lover lately. Between catching colds and losing my appetite, to waxing and waning a little with NoSugarVember (which, just quietly, I might have lapsed on 3 times so from here until my work knock-off for Christmas, Dec 22, I will be sticking to it. Mark my words), I've just stopped photographing and taking the time.

I guess it's a good thing in a way as I have lost my comfort eating bone, which is a huge deal for me. I'm actually considering giving away all of the 13 boxes of cereal I have (except the Vita Brits). They're only ever eaten when I'm down, (silly, hey?), and are glorified dessert for the most part. Bircher muesli, eggs and rye bread are currently taking the front seat in breakfast land, alongside fresh and frozen berries, rhubarb, greek yoghurt and green tea. You heard it here first - I'm losing the cereal.

Despite my recent lack of food-enthusiasm, I did still find a couple of photos on the old gold cam. Not all especially recent, but here we go.

Stir fry with tofu and a few rice noodles in the bottom

San Pellegrino with lemon in a tumbler (the way to do it when what you really want is something stupidly alcoholic)

Bircher Muesli with strawberries, rhubarb, greek yogurt & cinnamon.

This has been a staple brekky through NoSugarVember

I'm stupidly obsessed with Nori.

I eat it straight of the packet when I'm craving something salty.

I'm nuts but you know that.

I've posted a meal like this before - mashed sweet potatoes with chilli, and greens fried in garlic. This one packs in chickpeas for a little protein & substance, but I only really do this if I ate heavy the night before, or will the night after.

What are you eating at the moment?

Stay well,

Nat x

Food From Port Douglas

2011-11-20T01:27:00.000-08:00

Any excuse to reminisce.

& let's face it, holiday food is the best food.

Buffet Brekky, DIY.

Ricotta on Toast

Smoked Salmon

Muesli

Berries

Fruit

BBQ on our private roof top.

Yep.

The best seafood platter either of us had ever seen.

Buffet brekky = Amazing.

Room service pizza and fries. Oh yes, we did.

Favourite place for food whilst on holiday? The Yarra Valley..

Yours?

Stay well,

Nat x

Sugar & the Liver (Zoe Bingley-Pullin)

2011-11-14T02:58:00.000-08:00

I swear I will talk about something other than the negative effects of sugar soon.

Just wanted to share this piece emailed out to all the newsletter subscribers of Zoe Bingley-Pullin today.

"When planning a diet or eating plan, we do not often associate the amount of calories and simple carbohydrates with affecting the fat levels within our liver. The truth is that it is the chemical process by which these are broken down during digestion that can have detrimental effects on liver health.

Firstly, let’s take a look at why it is so important to maintain your liver and how its level of well-being can impact multiple body functions. The liver is an amazingly integral part of the human body and we cannot survive without it. There are only a few organs that do not rely on the liver in some form to function properly. The liver is a part of protein synthesis, processing the nutrients from your foods and is integral in the removal of toxins from your blood. In saying this, many of the facets of today’s society, such as stressful living and work conditions, processed foods and/or high alcohol consumption, can have a severe and damaging effect on the liver’s capacity for optimum functionality[1].

Glycogen storage is one of the primary functions of the liver and fat metabolism is so important to keep your energy levels high enough to face the daily grind, for both your digestive system as well as your energy output. This is where the sugars (refined) in your diet can impact your liver[2]. Sugar, once consumed through food, begins the process of insulin production and when the insulin reaches the liver, this stimulates triglyceride formation (a chemical form of fat). Even though triglycerides are used as a part of energy inducing processes for your body, any amount of them that are left over after this cycle are transferred to your fat cells to be stored for future use[3]. Scientists have found that over-stimulation of triglyceride production can lead to fatty liver disease. Ultimately this can lead to imbalances in the metabolism of fat, which in turn may cause weight gain and lead to complications associated with obesity such as heart disease or diabetes[4].

It is clear that one way to reduce the risk of fatty liver disease and generally maintain the health of your liver is to reduce the amount of simple carbohydrates, in particular, refined sugar, as a part of your daily diet. The good news is that the liver has a high regenerative potential which means it can recover from damage that may have already been done by past activities. So start looking closely at the foods you consume each day and aim to make the sugars that you ingest come from natural sources and do not exceed the RDI of dietary energy intake which is approximately 10.8MJ (for sedentary lifestyle) to 13.8MJ (for moderately active lifestyle)[5]."

Just another reason to avoid!

Visit her web site to join up, and maybe ask her if this means she'll stop selling Vaalia's Activia yoghurt which, although I've never read the packaging of, I can only assume is pumped with sugar...

Stay well,

Natalie

PS. I was asked if all of this means I will stop baking today.

No, it doesn't. I just won't ever eat a whole lot of it again.

Update; NoSugarVember

2011-11-12T13:46:00.000-08:00

So it's been 12 days.. sort of, but I'll get to that in a bit. I have to admit I have not followed it as Nat Carter prescribed (I have had milk and sweet potatoes, and the occasional high-sugar fruit), but I now wish I had done exactly what she outlined. I feel, amazing, just with what I've done, so I imagine what Nat has advised is a whole other level of amazing-ness.

NoSugarVember is not Nuts

Some days it's hard, especially at the start or after a big meal and a glass of wine (which I am still having as I don't want or need to lose weight), when you want that something sweet, but it has gotten so much easier. The most amazing difference is the de-bloat of the belly, and the complete disappearance of the afternoon slump and cravings I usually get around 3pm at work - that alone has been enough to make me decide to never introduce the sugars I've eliminated back as daily part of my diet again. Yes you heard me, no more daily chocolate - I feel too good without it! Birthdays and special occasions, or out for dinner somewhere with amazing cakes, OK, but I no longer want. or need, that daily dose of Lindt or spoon full of honey. It's a good feeling! & for all those concerned mothers out there, no it doesn't mean I am trying to lose weight - it just means a bit more brown rice or an extra egg with dinner instead of the lump of chocolate after. BREAKING NEWS; Healthy food still contains calories!

Be Back Soon...

Another thing that confirms it comes back to my '12 days, sort of'' comment. Yesterday I went to a beautiful BBQ with amazingly tasty food for a good friends' birthday. There was white bread and there was delicious cake and because, although I know friends would be supportive etc, but I don't want to be the painful guest anymore than being a vegetarian by not eating bread or dessert, I had a slice of bread and a couple of spoonfuls of dessert (completely my decision and not forced upon me, and an interesting experiment). The dessert was incredibly tasty but for a girl who's come to find lemons and cinnamon extremely sweet over the past week, these cakes were sweet. Recognisably extremely tasty, but so so sweet. Not how I remember cakes tasting. Anyway, guess what? Today! Bloated belly, straight away! And slumpy-ness. I usually work out on Sunday mornings and I just can't get into it this morning. So never going back. Ever. Done... kaput!

So what am I eating? A lot of oats with berries, natural yoghurt and cinnamon. A lot of nuts and dried chick peas as afternoon snacks, (so yummy, but make sure they're dried and not fried or covered in salt), a lot of eggs, a lot of green vegies, a lot of legumes and a lot of roast vegies (addicted to roast beetroot, stop eating the canned stuff & try it!) and, now that I am not a real vegetarian, a lot of fish. Obviously not eating red meat or chicken it's a bit tougher to come up with dinners, but where there's a will, there's a way!

Egg-cellent...

ahahaha

So I guess what I'm saying is although at the start I thought the whole movement was a bit nuts and extreme, I am completely convinced that this is a better way to be.

What gets me thinking is memories of watching stories about lost tribes of people who are untouched by civilisation or the modern world on current affair programs. None of them are overweight, they are all toned and healthy and do not contract many, if any, of the modern diseases we all fear. Of course I recognise that evolution has enabled us to live longer, healthier lives, and that we no longer have to go out and catch our dinner and when we do get diseases, there is medicine to help us, which is great, but evolution is also used as an excuse for many of our bad choices. Just because we are able to make sugar taste like strawberries and wrap it in plastic, it doesn't mean we should eat it. Just because we can trap the work of 1000 bees in a jar and it's from nature, doesn't mean it's good for us to dig in every day. It's just not food.

Is anyone else doing NoSugarVember?

How do you feel?

I have to say I am genuinely surprised and impressed, I did not see myself writing a post like this 2 weeks ago. I am completely ready to be challenged on my new stance on this as I challenged many people before. But I have learnt to not dis it till you try it1

Stay well, and I'll let you know how I go for the next 17 days...
Nat x

all images from flickr

Why I'm doing No Sugar in November

2011-10-31T03:59:00.000-07:00

If you're on twitter and follow certain blogs or weight loss groups, you've probably come across the mini craze that is NoSugarVember (or #NoSugarVember as it's known in online circles). Although I still maintain that sugar is not poison, I agree that refined sugar is not something that our bodies need and certainly not something nature intended for us to eat (in fact, a lot of the things people are putting in their bodies is starting to deeply disturb me, but let's stay on topic). But, despite this belief and general nod in agreement, it may shock you to learn I too am human therefore recognise the extreme tastiness that is Lindt, Double Coated Tim Tams and Maggie Beer Ice Cream.

Taste buds aside, sugar is bad for me (and you). There is nothing good about refined sugar - no fats, no minerals, no nutrients, no protein - nothing! Just a whole heap of empty calories that give you an addictive spike-y high, followed by a low. If you don't feel the low of sugar, then you're probably already consuming too much. But that is, of course, only my opinion - it's your body.

So why did I join No Sugar Vember and not just stop eating sugar all together the second I realised sugar is terrible for you, when I was like, 2? (OK, probably more like 19). Pretty much for the same reason smokers keep smoking, drinkers keep drinking and massage receivers keep... getting massaged. Not because I am addicted! Because it feels good.

But you know what feels better than feeling good from sugar? Feeling good all the time, which is how I feel without the refined stuff and how I believe you'd feel.

So apart from my daily servings of fruit, sugar will be gone from The Natalie Diet for the next month, at least. I am excited because I know that in 30 days, like every other time I've decided to say no to sugar, I will feel amazing.

This isn't a craze, it is a choice. It is not a test, it is a task. It's not a diet, it's a healthful way of living. The No Sugar Vember title is just a gentle love-tap in the direction I've been meaning to go for the past month (dear Port Douglas, I love you and your ice cream shop).

If you are interested in reading more, have a look at Natalie Carter's Blog, or the tweets for #NoSugarVember on twitter.

Another great little read is Sarah Wilson's post on 10 Ways to Sweeten Food Without Sugar. My favourite is cinnamon - I use it on everything when I am cutting my sugar intake, and unlike sugar it does have benefits like, among others, helping to cut LDL cholesterol, helping to prevent blood clots and, ironically, regulating blood sugar.

It should be said that when I talk about sugar being bad for you, I mean the refined stuff and it's modified versions (like corn syrup, or fruit juice concentrate..). I do not believe that fruit is bad for us, nor do I believe milk or sweet vegetables, like onions or sweet potatoes are bad for us. Just the man-made stuff, it just ain't right.

As always, it's your (hopefully) informed choice. I want everyone to know what the effects of the things they put in their body are, but I will never judge you for the choices you make with the knowledge.

Will you try out No Sugar Vember? Or maybe just try not eating sugar tomorrow to see how it feels?

Stay well,

Nat x

all photos from flickr

Summer Treats; Iced Coffee

2011-10-22T23:11:00.001-07:00

Forgot the lashings of cream, ice cream and sugar!

Why would you when you can have 5 of these instead?

Get a tall glass, (it feels more special), stir some coffee powder in the bottom with a smidge of warm water until it forms a paste, add a hand full of ice cubes, and a cup (250mls) of low fat milk then top with cold water. Drink through a straw and voila! Iced coffee in 100 calories!

If you like your iced coffee a little sweeter, add 2 teaspoons of sugar when making the paste to bring it to 130ish calories. Not that I count calories, but plenty of people around me are at the moment.

You can try it with cocoa and sugar as well...

Who needs ice cream, cream & grated chocolate? Surely no one enjoys anything that heavy on a warm day?

Stay well,

Nat x

image from flickr

Things Not To Do;

2011-09-25T04:40:00.000-07:00

Set rules on food, except for 'eat what feels right'. Just do it, and don't look back.

Don't worry, no body performs at it's peek on high sugar, high fat, low nutrient diets.

You'll work it out.

Food guilt, begone.

Diets begone.

Calorie Counting, begone!

In other news, this lady & her new book is amazing;

Look out for related posts.

Eat well to stay well, and smile for your Monday..

Nat x

Makes Me Angry!

2011-09-20T00:54:00.000-07:00

On the radio on the way home I heard they were releasing something, (a document of some description?), to uncover all the bad foods that are making healthy claims on their labels. The examples they gave actually included marshmallows that are fat free and chips with 75% less salt, and said that people may not realise fat free marshmallows have sugar and low slt chips have saturated fat.

Are you kidding me?

How about investing money in health and food education. TEACH people how to read labels and to bother doing it. TEACH people that what goes into their body does matter. TEACH people that 400 different chemicals is not OK just because it's low in calories. TEACH people to look in the 'per 100g' column of the label for the %. TEACH TEACH TEACH!

So now they are proposing a traffic light system for foods. Green for healthy, amber for eat moderately and red for eat occasionally. I can see how this would be beneficial to Australian's who say, can't read, but apart from that, this just makes me insanely angry.

Yes, parent's may not have time to read the labels with their kids in t he trolley who no doubt hate supermarkets like I hate breakfast cereal marketing, but it takes one day to familiarise yourself with the healthiest products, and less than that to learn how to read a label in 15seconds (scan salt, sugar, fat, sat fat and ingredients, it takes nothing!). Do we really need to dumb our nation down to a traffic light system?

And what makes anyone think a one size fits all system is going to work? A box of cornflakes may have an amber light for the majority of the population, but what about diabetics? Do they know that it contains sugar? You might say a diabetic has to read the label as it's a part of their lives and managing their health, but why are we not all being taught to manage our health in this way?

Prevention and education are the two areas of Australian Health that I think need the most attention and somehow, they seem to keep avoiding dealing with either.

Makes me so mad!

Stay well (and read your labels! If you don't know how, I will teach you myself..)
Nat x

Random Food Pics

2011-09-01T16:16:00.000-07:00

Made for my friend Mel & her partner a month or two ago

(using the recipe I posted here)

Mmm, choccy mousse...

First and last time I purchased this. Yummy if you like lollies, which I don't.

Mountain Bread Pizza.

Have you ever tried mountain bread? It's super light, very healthy and natural and only comes in at around 60 calories a wrap. You can use it for all sorts of stuff - as a base in a muffin tin for mini quiches, as layers in lasagna, for a pizza base, roll it like cannelloni - the list goes on. It fantastic for people sensitive to additives as well as people trying to reduce their calorie intake. Plus! It'll last in your pantry for around 2 months. Go get some!

Custard Apple Tea Cakes - they totally had custard in the middle and were amazing.

Stay well,

Nat x

Super Simple (Noodle) Soup

2011-08-28T20:08:00.000-07:00

So we're familiar with the fact that I am all for inventing stuff, yes? I actually have commitment issues when it comes to recipes, (I have to tweak them, it's a problem). Anyway, this is another one of those ... stuffs. This is my current favourite thing to eat, especially as I have been under the weather and mostly lost my appetite, which of course results in me shoving copious amounts of vegetables in my body.

I invent these things, so please don't be fooled into thinking this is authentic to any cuisine, I just think it tastes good. If you need to brand it something, brand it as I do - 'Natty Food'.

Super Simple (Noodle) Soup

Take a clove of garlic and either a small knob of fresh ginger or a few shakes of dried and poach in a small amount of vigorously boiling water for 2-3 minutes. Add 1-2tsp of soy sauce and a few drops of sesame oil.

Take some vegetables, (I like a mix of 1/2 a bunch of bok choy, 2 sliced button mushrooms and about 1/3 of a head of broccoli, but I have used diced carrot and fresh baby corn before), and a serving of cubed tofu. Place in the pot with the vegies. Just cover with water.

Boil for 2 minutes or so.

Add some noodles. I like Soba noodles (for their texture, flavour, B vitamins and minerals..), but have used a bed of rice vermicelli before.

Boil until noodles are tender.

Serve & eat!

I think the main thing that attracts me to this dish is it's really clean, simple flavour. I must admit I stick to 1tsp of soy because I like the flavour super light, especially when unwell. It also helps that it takes a whole (whopping!) 10 minutes to prepare & cook, which is nice when you didn't want to get off the couch in the first place.

Do you have a favourite dish that you rely on like my super simple soup?

Will you try this one?

Stay well,

Nat x

What exercise did you do this week?

2011-08-19T15:12:00.001-07:00

There's at thread on the forum at the Vogue Australia web site, (here), where members go and just check in with what exercise they have done for the week. I love it. I think it's human nature to want to sticky nose on how other's live their lives- what they're wearing, what they're eating, how they cook, how they work out, what they did today. Of course this is why blogs are so popular and why you clicked on the link to read this one! There's no shame, it's embedded in our DNA, and I am the first to admit I love to know what other people are doing and I'll regularly go out shopping highly inspired by a bloggers outfit, (hi, Lady Melbourne, I never considered jeggings before you bought a pair), or increase my work out hours because someone with an amazing body/transformation works out that much, (waddup, Amanda - try not to be inspired!).

So in the interest of human curiosity, both mine and yours, and a bad, stolen Google running picture, I thought it would be interesting to see what my readers did in terms of exercise this week.

What exercise I did this week

Sunday (at home)

4km run (on road, intervals - couch to 5k)
2 minutes skipping

3x12 ankle taps

3x12 crunches

Monday (at gym)
20 minutes bike intervals

50 minutes whole body weight program (resistance machines)

10 minutes stepper

Tuesday (home)

30 minutes weight bearing exercises (eg. push ups, squats etc)

Wednesday (gym)
30 minutes bike intervals
50 minutes whole body weight program (weighted machines)

5 minutes stepper

Thursday

Day off! With a migraine..

Friday (gym)

25 minutes bike intervals

Upper Body free weight/machine program
10 minutes interval skipping

Saturday (home)

Not done yet, but planning on a run this afternoon.

So pretty please do share, what exercise did you do this week?

Stay well,

Nat x

Simple Food / Other Things

2011-08-17T04:23:00.000-07:00

One of my favourite things to do, when Mr. LL is not around (because he is not a fan), is cook myself really super-simple food. Clean, simple and light is my favourite way to eat and as I have been working out a lot lately, especially in the hours just before dinner time, I haven't felt like anything heavy anyway, (apparently no one does after a work out).

Chickpeas in an Italian tomato sauce with beans.

Deconstructed vegetarian version of Shepard's Pie.

Rice noodles with poached tofu and vegetables.

In other news, Mr. LL and I have a big anniversary coming up so we booked an amazing holiday.

This is the pool where we're staying. I can't wait. Yes, I will get over my fear of flying.

The pool and holiday is my reason for gym going and simple eating. Apart from feeling amazing from the lifestyle I'm currently leading, I would like to look and feel the best I've ever looked at felt whilst floating around in that pool. For a whole week. Doing nothing.

Did I mention I can't wait?

Someone asked to see my kitchen once. Here it is;

I hate the curtains so much , but there's always something more interesting than curtains to spend money on, non?

So, how's life for you?

I can only hope everyone has someone to love as much as I love these two..

And Mr. LL, of course.

Stay well,
Nat x

Where Are You?

2011-08-13T04:05:00.000-07:00

With these two. They are a handful...

Meet Buckley & Munro, our newly adopted children.

(Better photos one day.. later).

Be back soon!

Nat x

My Boyfriend Made Dinner Once

2011-08-01T04:48:00.000-07:00

He made me a vegetarian one.

It was nice, I wish he'd do it again.

Hint hint.

.. look how bright it was at dinner time. Come back Summer!

Stay well,
Nat x

Weekend Bake; Apricot and Maple Muffins

2011-07-24T03:42:00.000-07:00

So to say Mr. LL and I have been indulging ourselves with food lately would be a serious understatement. From the amazing food purchased throughout the Yarra Valley to the dinner we hosted for some friend's birthdays last night, we're both feeling a little over the heaviness.

So for my bake this week I sought out a recipe that would satisfy the sweet craving but still provide some nutrients, (and maybe a little less of the 'blergh' factor). These muffins have turned out super tasty and are very dense and moist, making them very satisfying and filling. They also contain fibre, iron & potassium - better than you're average choc-chip version. Definitely one for the healthier alternative file!

Apricot and Maple Muffins

I;
2 eggs
250ml semi-skimmed milk
2 tbsp oil
3 tbsp natural yoghurt (I used Greek Yoghurt, youl could use whatever you have)
50g All Bran (any bran flakes will work)225g plain white flour (I used 150g wholemeal plain and 75g plain white - worked well)
1tbsp baking powder
25g muscovado sugar (I only used a tbsp)
125g dried apricots, chopped (I used 100g)
50g sultanas (I used 75g)
2 tbsp maple syrup (I used pure maple syrup)

M;
Preheat over to 180c (fan forced - 170c)/gas mark 5. Line a large muffin tin with 8-10 paper cases or grease proof paper.
In a measuring jug, combine eggs, milk, olive oil, yoghurt and bran. Set aside.
Sift four and baking powder into a bowl, then stir in sugar and dried fruit.
Add the egg mixture and mix well until smooth.
Spoon mixture into muffin cases.
Bake for 15-20 minutes until golden and cooked through (insert a skewer to the middle and if it comes out clean, they're done).
Remove from oven.
Allow the muffins to cook for a few minutes, then transfer to a wire rack and brush with maple syrup.

Very simple, very yummy! My terrible photos don't do them justice.

Aside from what is stated in the ingredients, I also added 1 cap full of vanilla essence and a teaspoon of cinnamon as I thought they needed a boost. It worked a treat.

Much healthier than the caramel slice I have in the fridge, although the muffins would be amazing warm, with butter...

Did you bake this weekend?

Stay well,
Nat x

I've decided to write a Recipe Book.

2011-07-20T05:24:00.001-07:00

Will you buy it?

I hope so.

Nat x

Healesville; Giant Steps

2011-07-19T00:13:00.001-07:00

This weekend past, Mr. LL & I spent a long weekend in the Yarra Valley. It was amazing and I now want to move there, (until Summer, when I will want to move down to the coast. Rinse. Repeat), but this place was one of the food highlights;

We had lunch here yesterday. I'm not sure if it's Giant Steps or Innocent Bystander - maybe their web site will clarify. Whatever the name, we had lunch there yesterday and were super pleasantly surprised.

Open 7 days or not, I doubt you'll get a quiet day. It was Monday when we were there, freezing, raining and about 3pm. The place was packed. We had to share a table with another guest because there was no where else to sit and everyone was ordering pizza. We are rebels so we didn't order pizza. We didn't regret it, but we did contemplate buying it to take home for dinner because other people's looked so damn good.

They had so much Moscato advertising up and so many Moscato products, (like Moscato sorbet). I hate, OK that's mean - strongly dislike Moscato, so I didn't try any, but if any of the other things we tasted there are anything to go by, I'm sure it's a good Moscato as far as Moscato goes.

I did not drink this, but Mr. LL had the Giant Steps Merlot with his meal. He loved it, so I tasted it and I loved it. Have I mentioned that I love wine? Hi, I'm Natalie, and when everyone was drinking cruisers at a house party circa 2002, I was at home with my parents enjoying a glass of Cabernet.

This is what I had for lunch. It was, AMAZING. I went on about this so much at the table that I Mr. LL was embarassed and the table next to me was looking sideways. It was called fried polenta with cauliflower, or something lame like that that doesn't do the taste justice. It was nuts. I want to recreate it. There were currants and onion and pine nuts and AMAZING THINGS. I'm sorry, I'll stop, just trust me.

Mr. LL got a duck pie. He loved it, I liked the carrot mash. Mr. LL usually finds something wrong with every thing he eats, but there were no complaints on this dish.

I had a glass of Rose with my meal as recommended by the waitress. It was good, but not amazing. Mr. LL's Merlot was better, so we bought a bottle.

Paying. Not cheap. Worth it.

So if you feel like doing a day trip on one of these really horrible freezing drizzly days, may I recommend Healesville. Be sure to take home some of the cheeses from Giant Steps as well. The Stilton is super tasty, if you're into blue.
There's also a 'butcher' that sells even more amazing cheese, a cute chocolate shop and a Beechworth Bakery. It's just a cute town. If you stay for a while, try pizzas from a place called Bodhi Pizza as well, a shack-y looking place just down the street and opposite Giant Steps.
And now to plan the next escape.... they are needed for sanity!
Stay well,Nat x

Simple Tummy Remedies

2011-07-15T00:22:00.001-07:00

Today I stayed home with a terrible tummy bug after a night of almost no sleep trying to settle my stomach. A lot of people in my work place have had the same bug, and, if the GP I saw today was anything to go by, a lot of people at least state wide are suffering alongside me.

So, on the odd and hopefully completely unlikely chance you are feeling, or are going to feel similar to what I do right now sometime before winter goes away, I thought it would be useful to share my favourite anti-nausea remedies.

If you're pregnant, it's worth noting all of these are safe for pregnancy, too.

Although I'd love to say this is my flat tummy, the photo is from Akrigg UK on Flickr

Peppermint

- A widely used and known remedy. I find the tea helps if served at room temperature. Definitely do not brew some and then refrigerate as cold liquid upsets a lot of people's stomachs further. You can also use peppermint oil as an aromatherapy treatment.

Ginger

- A fantastic anti nausea remedy. I love the stuff and can chew on a piece straight. If you're not quite that game, you can steep a few pieces in boiling water and drink when the liquid has cooled slightly - add honey or a small aount of lemon juice to change the flavour. Shaved ginger is also very yummy with a sprinkle of sugar.

Ginger Ale

- If you can't handle the straight ginger.

Apple Cider Vinegar

- Mix 1tablespoon into a glass of room temperature water & drink. You can also add honey to sweeten.

Coco-Cola

- I can't quite figure out if this one is a myth and have read it's something to do with the phosphoric acid in Coke; either way, I swear it works for me! Just sip a little and see how you feel. If the carbonation of the drink is going to bother you, a few drops of boiling water will flatten it in seconds. If there's any chance your nausea is exacerbated or caused by anxiety or stress, best stay away from the caffeine in this one.

Lying on your Left

- I learnt this from a man who took CT Scans of me once. I was very nauseas and he said lying on your left side will help your stomach to settle, and help you to digest with less effort. I haven't heard it since, and it may all be in the mind, but I now find lying on my left more comfortable than lying on my right when unwell.

Lemon

- This sounds backwards and I've yet to have it work for me, (though it's never hurt), but I've heard of people having their stomach's settled by simply smelling freshly cut lemon. Diluting the juice in water can also help.

Stay well! & live especially healthy through this terrible virus season,

Nat x

Proof; Calories In / Calories Out

2011-07-13T05:20:00.000-07:00

The Boyfriend sent me this photo this afternoon after my extreme fascination with the diet of a Tour de France rider.

We've all seen these riders, right? Very, very lean men who do extreme amounts of exercise.

Here's an example of what 1 of them may eat in a single day, as taken by Andy Schlek after his cook put together the arrangement.

Amazing, eh?

Obviously none of us exercise as much as these guys, nor should any of us non-pro-competitive-amazing athletes, but it's still a great visual.

Also, please note where there energy is coming from. No coffee and biscuit, no chocolate bar, no giant bowl of pasta, just wholesome, real food. It doesn't matter how much of an athlete you are or aren't, your body will perform it's best when it's fed proper nutrients, regardless of how many calories you aim to consume (5 apples is better for you than 5 Tim Tams, even if they both have about 500 calories). Yes they eat glucose bars; you can too when you ride 120kms a day by bike at 50kph for a few weeks straight.

Has anyone else ever taken a photo of all the food they'd eat in a day?

I'll try & do that soon.

Stay well,

Nat x

3 Health Goals

2011-07-12T05:39:00.000-07:00

I can feel my body being angry at me lately and not really gelling with the cold weather, so, inspired by Hannah at Eat Your Freaking Vegetables, I decided to publish 3 health goals.

The sunset on the way to the beach house. I am most relaxed at the beach, I eat and think healthier at the beach & I am happier at the beach. I want to feel like this all the time (and unfortunately, cannot move to the beach).

1. Eat More Cleanly

I have a very good and relatively clean diet already, but the chocolate after dinner or the giant pieces of toast and not much else for breakfast are sneaking in too often. This may sound like nothing, but my body is used to functioning on a very, very clean diet and usually works very efficiently. Once you feel a very high level of wellbeing, it's not nice to go back to the 'norm', which can be sluggish & tiring.

2. Meditate Every Day

I have it at about once every 2-3 days at the moment, but it's so hard to make the time. I want to do it more because I am a natural stress head, (I've only learnt this in the past few months), and am driving myself silently crazy. I have been using the gym, in particular weights, to relive stress but that is exhausting me, (especially when I'm not fueling my body right lately).

3. Quit Diet Coke

You heard me. It's crap and I need to stop it.

Do you have any current health goals like Hannah & I?

Stay well,

Nat x

Breakfast at Mr. Tulk

2011-07-11T04:15:00.000-07:00

Breakfast, as you all know, is my favourite thing on earth. Mr. LL has obviously cottoned on as last weekend he decided to take me out for the best meal of the day.

Mr. Tulk's, which is located at the State Library is where he chose.

The only stories I'd ever hear of Mr. Tulk's were that of a gorgeous friend of mine who frequented their dining room while studying across the road at RMIT. Still full of kids who looked like uni students, (young, giant spectacles, amazing buns on their heads and laptops sprawled everywhere .. on a Saturday morning), I was pleasantly surprised by how friendly and cosy the environment was on a cold Winter morning. Instantly happy with the boy's choice.

And the brekky?

Good coffee & cute salt packets.

Good decaf coffee; quite an achievement these days.

According to the boy; good parmesan scrambled eggs & bacon, (but he did want more toast).

According to me; stewed rhubarb so good I dreamt about rhubarb that night. Beautiful muesli.

And a window display tempting enough to to take home a brekky dessert, and lunch.

And all not to $$ either, I guess that's the advantage of being near a uni.
Recommend if you haven't tried!
What's your favourite place for breakfast in ol' Melbourne town?

Stay well,
Nat x

(Food) Stuff I Love Right Now

2011-07-09T05:03:00.000-07:00

Home made wholemeal pancakes with cinnamon, greek yoghurt, honey & fruit. Yummmm.

My fruit bowl. A constant source of freshness.

Decaf 'real' coffee. And the way 'Decaffeinated Coffee' is said in Italian. Sexy.

Being The World's Worst vegetarian and making a seafood platter that Mr. LL & I shared.
My body told me to eat it, and I listen to my body. We'll see how it goes... especially as I felt terrible afterwards.

Vegemite & avocado on toast. So ridiculously yummy.

Egg, soldiers & the paper on the weekend.

Non food? Catching up with a girlfriend who I speak to every second day, but haven't seen in probably a year.

And you?
Stay well,Nat x

Cycling; An Ode to Le Tour

2011-07-06T00:19:00.000-07:00

If you're reading this and you're a late night channel surfer, or lover of the ol' push bike, you would no doubt know that over the weekend, Le Tour de France started - the most famous and prestigious road bike race in the world. While not all people are interested in how Cadel Evans' is fairing over in France, most of us have at some point hopped on a bicycle and gone for a ride, (even if it was a stationary ride).

Mr. LL was just reading an article to me on the rider's on the tour's nutrition, (absolutely insane and worth a read - click here), and it got me thinking about bicycling compared to other forms of cardio exercise.

Photo courtesy of Daily Mail

Stationary bikes are far from favoured in my gym, often being used as a last resort for the masses of super-fit-20-somethings that appear between 5 and 6pm (when all the treadmills are full), but I have always loved the bike, choosing it over the treadmill and the cross trainer every time. I know in myself that it is improving my fitness as I have more stamina when I do get out and hit the foot path or Les Mills class, but let's look a some facts;

- If you're not a runner, like me, cycling is much better exercise for the heart than walking or power walking.

- No pressure is placed on the joints, especially knees when cycling unlike running or jogging. (This is especially helpful for people prone to injury or carrying a lot of weight and looking to increase fitness.)

- Although you will burn calories faster running, most people will last longer on a bike and burn more calories overall. It takes a fair bit of fitness to continuously run and more people are able to cycle for long periods of time.

- Using a bike is a practical mode of transportation when the weather permits, and using a stationary bike will deliver similar benefits uninfluenced by climate.

- You are less likely to incur injury on an exercise bike as opposed to running.

- On a stationary bike, you can increase and decrease your resistance with ease depending on your desired work out or level of fitness. As you get fitter, you can continue to challenge yourself with more than distance.

Of course there is no denying that running is a more intense work out, but if you'll make any excuse not to run, then cycling is also useful for cardio fitness.

I still plan to buy a mountain bike and go on weekend adventures one day. I have fond memories of biking around our large property when I was a kid, and in the Grampians on a school camp.

These days, I use 20 minutes on the exercise bike as a warm up at he gym before my weights session. I'd love to road bike, but the roads around these parts aren't set up brilliantly for it.

Do you like to cycle? Are the bikes popular at your gym?

In other news, I highly recommend staying up for Le Tour de France one night purely for the beautiful french countryside scenery.

Stay well,

Nat x

Weekend Bake; Chewy Peanut Butter Muesli Bars

2011-07-02T23:44:00.000-07:00

I've developed a tradition in my house; every weekend, I bake a new work-friendly snack for Mr. Lemon Living. It started off as a convenient way for me to try out new baking recipes, but one week, 3 or so months ago I skipped the baking and left packaged muesli bars for Mr. LL to graze on during the week. Much to my delight, by Tuesday night Mr. LL was telling me that he missed having something home made in his work bag. The rest is history.

It should be mentioned that, as Mr. LL has grown custom to my super healthy breakfast, lunch and dinner options, the weekly bake is almost never a healthy option. It's kind of an admittance on my part that if you're going to bake, it's really going to taste better with butter, sugar and the rest. Having said that, I usually eat one serving of each baking batch. There's usually excess which gets taken to work to share, or delivered to family or friends.

Here's to Lemon Living's first display of the weekend bake!

Chewy Peanut Butter Muesli Bars

Recipe from New Idea

1 3/4 cups Rolled Oats

1/4 cup Pepitas

1 tbsp Seasame Seeds

1/2 cup Honey

3/4 cup Brown Sugar

2 cups Cornflakes

1/2 cup Sultanas

1/2 cup Crunchy Peanut Butter

125g unsalted Butter.

Grease an 18cm x 28cm rectangular slice pan. Line base and sides of pan with baking paper, extending paper 3cm above pan edges - (I used 1 20x20cm pan, and 1 loaf tin as my pans were all too big).

Place rolled oats, cornflakes, pepitas, sultanas and sesame seeds in a large bowl. Stir to combine.

Combine peanut butter, honey, chopped butter and brown sugar in a medium saucepan. Cook, stirring, over low heat for about 5 minutes, or until mixture is slightly thickened.

Add honey mixture to oat mixture. Stir to combine.

Press combined mixture firmly over base of prepared slice pan.

Refrigerate until firm.

To serve, lift slice from pan, cut into rectangles.

This slice is yummy with a capital ! I think as a peanut butter super-lover, I am slightly biased as it is super peanut butter-y. My only criticisms of this slice is that it is super sweet, to the point of a sugar headache after 1 serving for me, but I am very sensitive to sugar. Mine also didn't set very hard (if you hold a bar from one end, it flops and falls apart), so I have wrapped them in individual portions and put them in the freezer door for Mr. LL to grab on his way out in the mornings.

Ignoring that, it's just ridiculously tasty.

Note that despite my extreme love of natural peanut butter and intolerance of the processed stuff, the processed stuff always stands up better against other ingredients in baking. I keep some in the house purely for this reason.

Also note the above as an amazing example of muesli bars not always being the healthiest option, and an excellent example of how they can be higher in fat and sugar than many dessert options.

Also note that sometimes, you just gotta' enjoy it.

Stay well,

Nat x

I'm Coming Home

2011-06-30T05:44:00.000-07:00

I've been missing - starting a new job in an industry you know nothing about really occupies the brain. Dentist appointments, the gym, planning holidays, cooking, reading and meditating has been taking up the rest of my time, but I miss this world and have come back.

Welcome to my new followers! I'm very flattered I can attract new people without muttering a word (or typing, maybe I should never write anything and I can be FAMOUS! No?).

And here's a quick opportunity for you to comment with what you most enjoy reading about in a health food blog. What do you want to hear? What do you hate? Are you a food perve like me and really just want to see what everyone else is eating?

I thought so...

BBS x

My Guilty Pleasure

2011-05-23T17:53:00.000-07:00

Yes I know everything about the following item and how incredibly bad it is for you, (not to mention your teeth), but I love it and can't help it and sometimes choose to drink it anyway.

Diet Coke, you are my vice.

(this was taken last month when I was lying on the beach in the sun reading alone - amazing day).

I drink it around once a fortnight, or whenever I am nauseas (I can't explain this with reason).

What is your vice?

Stay well,

Nat x

Vegetarian Sheperd's Pie

2011-05-21T17:29:00.000-07:00

Last week, a new lady at work started. Last Friday, she discovered I was a vegetarian when I grimaced at the beef stock in some soup I was about to eat for lunch. Shortly after, I received the age-old question asked by many when I reveal I am a vegetarian;

"So what do you eat? Just vegetables?".

Come on guys, it's 2011.

Vegetarian Sheperd's Pie, I've found, is one of those vegie dishes that even the meat eaters will get into. Make something hearty and warm, add mushrooms (or any protein that isn't tofu), and top it with cheese and most meat eaters will dig in.

Here is my version, sans quantities (sorry, I just can't do quantities for dishes I invent), and with a little touch of poor quality photography. True Nat style.

Fry off some diced onion, celery, zucchini & eggplant. At the end, add either fresh sliced mushrooms, or the champignons in the can (fresh is better, but whatever you have will be fine).

Add a can of diced tomatoes, a good wad of tomato paste, a can of rinsed brown lentils, a bay leaf, some thyme, and a tablespoon or so of hoi-sin sauce (trust me). Season. Add water until the mixture resembles a chunky soup and then simmer until a third reduced.

About now, be making mash potato.

Spoon mixture into large ramekins (remember to remove thyme sprigs & bay leaves). It will be more filling than it appears (with 'just vegetables'), so don't go too crazy with the servings.

Top with mashed potato and cheese. I like to use tasty or mozarella, with a sprinkle or parmesan, but most cheeses will work.

Put in the oven and bake at 160c. If it starts to dry out before the cheese is melted & browning, place it under a grill for a couple of minutes before serving.

Go outside to throw your scraps in your compost to discover you threw a fork in there yesterday.

Serve pies with a side salad and a big glass of red wine.
(and remember to tell your family or guests that the ramekin is too hot to touch!)

I love this recipe because I keep all of the ingredients in my house on a permanent basis.

Are you a vegetarian who adapts meat dishes?

Stay well,

Nat x

Under the Pump

2011-05-11T14:13:00.000-07:00

Just a quick post before I head off for work!

You may have noticed I've been quiet the past week or so on both blogs - a lot has been happening! Here's a quick update;
- I got offered a new role at work which I'm very excited about! But..
- Can't start as the other girl on my team had to resign, leaving us a staff member short. I'll start my new role when we get new staff.
- Still sore & having ultrasounds to be on the safe side after the kidney infection from hell.
- Have a horrible cold! A month of antibiotics & stopping on return to work after a week's leave will do that.
- I started pole dancing classes. I know, I know, but they were cheap, a friend has joined me and I actually think it's amazing fun.
- I also joined a gym, finally! Yet to do a session as I have a cold and only joined a few days ago.

I hope to be back and cooking soon! I made amazing peanut slice last night for Mum's birthday.

Happy Birthday to my Mummy!

Be back soon, blogosphere.

Stay well,
Nat x

PS. Happy CFS/ME Awareness day... spread the word!

Gnocchi

2011-04-30T20:47:00.000-07:00

If I cook for you or want to cook for you, (like, ask you over for dinner), then I care about you. It's how I show affection and I really do think that cooking for someone is the greatest way of showing love. When I am having someone over for a meal, I put true thought into what I am going to make and what ingredients I'll use to make it - I even have planned on my head what I would cook for several people I haven't even asked yet!

It can go a step further. If you are very very close to M or I, I will spend hours preparing something from scratch. In this case, it was gnocchi for M's parents & sister, and it was the first time I've made gnocchi in our home.

Don't ask me for a recipe because I use the traditional Italian recipe (boil potato, mash it or put it through a sieve if you can be bothered, add a touch of self raising flour then knead with plain flour until it feels right. Some people put egg in it, I don't).

This gnocchi was served with a basic tomato sauce (cooked for 3 hours, of course), but I didn't get a photo. Some was also frozen as I, of course, made too much. The remainder fed girlfriends the following night.

Do you make your own pasta?

I want a pasta machine to make insanely thick fettucine - my favourite!

Stay well,
Nat x

Reflections

2011-04-27T04:31:00.000-07:00

I am in the middle of some annual leave (3 days out for 10 days off, consecutively? I can't believe the whole of Australia isn't on annual leave!), and although I love it, my brain is having a mini fit of thinking.

Why, oh why, must my brain constantly think? I really need to start practicing meditation again. I did reach a beautiful place once, (only once! It was a lot of work to get there), where my brain had nothing in it. As soon as I realised it had happened, it went away and I felt like my head was going to explode from the constant stress it came back under which always seemed like what 'normal brain state' felt like, until I experienced that, experience, whilst meditating. Anyway, story for another day (just quietly, if you meditate but have never reached that place, I promise it's worth it).

This first thing is that I've been treating my body quite terribly, and the universe is trying to send me this signal in every way it can. Cue 4th course of antibiotics and still not ridded of this darn infection! So, inspired by my own extreme passion for studying nutrition, and the amazing Amanda at Me vs. the Bulge, I am going to start eating like I used to, eating to keep my body in peak condition, eating like a nutritionist. It's not as hard is it sounds, it's just going back to balance and running far away from extremes. It's not for weight, it's for health. I feel gross.

Whole foods with a big focus on vegetables is what my body responds best to.

The second thing is my mind. My brain is constantly working on everything from problems at work, to what I'll cook for dinner tomorrow night. I need to learn to stop thinking. I plan on doing this by returning to meditation and trying to still my mind at least once a day, even if it's only for a few minutes. Everything starts with simply deciding to do something. Right now, I am doing nothing.

Beautiful, but my favourite place to meditate is on a surf beach.

I spent some more time on the coast over the weekend, (Barwon Heads), and again it was mentally spelled out to me in giant writing on massive brain billboards how much I want, (can I say need?), to live there for at least a few months, preferably an undefined amount of time. My entire body is happier at the beach. My energy is higher, my mind occasionally stops thinking without meditation and I sleep a lot better. Most of my spare thought space is currently spent trying to think of a way I'd be able to do this. The breaking factor is that I wouldn't go where M wouldn't, and he works in the CBD.

How could you not want this 5 minutes away every sunny day? It's just as beautiful in Winter.

I need change in 100 other ways, but I'm planning on actioning it and will discuss when ready.

I'm also trying desperately to get through to a man who I believe will help me to be able to do a Bachelor of Nutritional Therapy part time, on campus, around full time work. I'm super struggling to get in touch with him. (I had a chat to 2 nutritionists who both told me I'd be better off with the degree rather than the diploma. Glass roof factor).

I'm not happy and must change things, so I'm going to.

Have you decided on any changes lately?

I hate to admit it, but I think this was all triggered by the book, "Eat Pray Love". I'm on the band wagon and I love it.

Stay well,
Nat x

Photos, except beach, from flickr.

Vegie Pasta

2011-04-16T21:38:00.000-07:00

I'm not sure if I've mentioned it here, but the past two weeks I've been unwell with an ongoing infection, it's also resulted in a complete loss of my appetite (yes, really!).

Last night I decided to make my vegie pasta, one of my favourite things ever to eat, in an attempt to get my appetite back.

Nat's Vegie Pasta

Sautee garlic (2 large cloves/3 small-medium), in a little olive oil. Add a can of cubed tomatoes, a can of water and 2 tablespoons of tomato paste.

Then add;

1/2 a zucchini, diced

1/3 of a large eggplant, diced

1/4 of a red capsicum, diced

1-2 button mushrooms, sliced

12 stuffed green olives, halved

1 teaspoon of dried oregano

pepper to taste

Cook for 1-2 hours, or until reduced by 1/4-1/3 of it's original volume.

Top with parmesan, will serve 2.

You can add chilli or capers - anything you like really. Basil or marjoram works as well. Sometimes when avoiding pasta for whatever reason, I just put some chickpeas through it and eat it like a stew. I had it with thick, white pasta last night as I wanted some thick pasta and had none in wholemeal. This infection has really ruined my carb at night avoidance.

If you want to give it to kids, try grating the vegetables and sauteeing them with the garlic, leaving out the olives. You could puree the sauce as well, or cook the vegies separately, puree and add to the sauce.

Unfortunately, it did not work to induce an appetite, but I ate a giant plate anyway.

And what did M eat?

I made him sticky pork ribs.

What did you eat this Saturday?
And have you ever had a kidney infection? Ouch!

Stay well,
Nat x

Substitution; Pancakes

2011-04-15T03:25:00.000-07:00

After I wrote that title, I really want to call it 'Destination; Pancakes'. Then started singing that Destination Unknown song in my head, (complete with trumpets). This is irrelevant.

A big thing in my life and with how I eat is just replacing unhealthy things with healthy alternatives. Things like doing a creamy sauce with 1/3 cream 2/3 milk and cooking it longer to reduce the fat, putting Greek yoghurt on your pumpkin soup instead of sour cream and adding some water to your onions going dry when they're frying instead of extra olive oil are all things I do without even realising, (as a lot of my healthy readers would!).

But sometimes I completely change a recipe, to the point of it turning into something that has just been 'inspired by' rather than adapted, that way I can eat a super yummy food all the time without ever feeling overly full or like it should be a sometimes meal. Who wouldn't want to do that?

This is one of those meals.

Pancakes with Berries and Yoghurt

Pancakes

1 egg white

2/3 cup of wholemeal plain flour

1/2 teaspoon of cinnamon

Enough low-fat milk (or rice milk or soy milk) to make a batter.

Cook in batches in a small non-stick fry pan - no oil or butter needed.

Berries

Cook in microwave on high for 1 minute, stirring half way

(or until juicy and warm)

Yogurt
Use Greek yoghurt and sprinkle with cinnamon & a small drizzle of honey.

Serves 1, and I have no idea how many calories are in it as the only 'c' word I'll use when cooking healthy is common sense.

An alternative is grating an apple into the pancake mixture and topping the yoghurt with raisins, also very yummy.

What do you completely substitute with healthy ingredients and call a treat anyway?

My Vodka, lemonade and lime has recently turned into sparkling water and lime in the same glass as I do the Vodka, I think that's my most far-fetched one.

Stay well,
Nat x

Review; Sanitarium Natural Peanut Butter

2011-04-10T15:04:00.000-07:00

As you know, I love food. I think this is a result of the house I grew up in where food is used to celebrate, commiserate and compensate. Occasionally, I go through a phase of being uncontrollably addicted to a certain food and the most recent for me, was peanut butter.

For a long time, as I ate 2-3 tablespoons straight from the jar a day, I ignored all nutritional information on peanut butter. Sure I knew it was high in fat and calories, but I loved it! (especially with honey). I'm now a reformed peanut-butter-aholic,

Peanut butter is a funny spread. Some people swear off it due to it's high fat content, and some people endorse it as a good source of protein with your breakfast. I'm with the latter, in moderation, but you have to choose the right kind.

Let's have a look at Sanitarium Natural peanut butter.

This PB is 100% peanuts.

Why does this matter?

Regular PB contains salt.

Regular PB contains sugar.

Many regular PBs contain hydrogenated vegetable oil.

Nobody knows what effects long term exposure to hydrogenated oils are having on our bodies, but apart from the obvious trans fats, I have heard (read) everything from theories about it being linked to degenerative diseases, to heart disease and diabetes. Why would you put that in your body when there's a healthier alternative? Even if you really really super think it needs salt and sprinkle a little on, it's still much better.

Pros; It's 100% peanuts so it could not be more natural, and it's got no added salt, sugar and is obviously lower in trans fats than many other peanut butters.
Cons; It doesn't keep fresh as long without the hydrogenated oil and it tends to separate (get oily - watch out when you open it) and need mixing.
Verdict; It's fantastic stuff and about a million times better than regular peanut butter, but you can't escape the fact that peanuts are fatty in themselves so it's just a healthier alternative, not a green light to triple the amount you put on your toast. 1 tablespoon is the equivalent in calories of a large banana, so think about what you want to use your calories on. If you love your PB, it's worth it!
Do I eat this? Yes, 2-3 times a week in the recommended serving size.
Would I give this to kids? Absolutely, on wholegrain toast for breakfast with some fruit and a glass of milk would be a great kids breakfast.
It's $3 for a tub of this in Coles (crunchy and smooth, in the health food aisle). If you're a peanut butter lover like me, please give it a go!
Stay well,
Nat x

Chocolate Buttermilk Cake

2011-04-09T17:18:00.000-07:00

As Cookie Monster would say, "Chocolate Buttermilk Cake is a sometimes food".

This cake was, amazing. Also, amazing-ly rich. Make it for a special occasion.

Chocolate Buttermilk Cake

(as seen in The Australian Women's Weekly 'Cake Favourites')

180g butter, softened

1 tsp vanilla extract

1 1/2 cups (330g) caster

4 eggs, seperated

3/4 cup (110g) self raising flour

1/3 cup (35g) cocoa powder

3/4 cup (180ml) buttermilk

Chocolate Filling

400g dark eating chocolate, melted

250g butter, melted

1/2 cup (80g) icing sugar

Preheat oven to 180c/160c fan forced.

Grease deep 20cm round cake pan. Line with baking paper.

Beat butter, extract and sugar in a small bowl with electric mixer until light and fluffy.

Beat in egg yolks, one at a time, until just combined.

Transfer to a larger bowl, stir in sifted dry ingredients and buttermilk.

Beat egg whites in a clean small bowl until soft peaks form.

Fold egg whites into cake mixture in two batches, pour mixture into prepared pan.

Bake cake about 1 hour. Cool completely in pan.

Meanwhile, make chocolate filling. Reserve 1 cup.

Split cake into three layers (I only did two - too scared it'd break!)
Place one layer on serving plate and spread thinly with chocolate filling.

Repeat with remaining layers and filling.
Spread reserved filling over cake.
Refrigerate 3 hours before serving.

Chocolate Filling
Combine chocolate and butter in medium bowl; stir in sifter icing sugar. Cool filling to room temperature and beat with a wooden spoon until thick and spreadable.

This cake says it serves 10, but it's far too heavy for a regular slice, so I'd say 20.

It is worth noting mine kept fresh in the fridge for 5 days before it started to dry out.

A definite sign that something good was cooking.

I wished her luck. Yes, my cakes are all assigned genders.

Relief!

I had to get M to cut it, I was too scared I'd screw it up.

Cool ganache! I was up until 12.30am waiting for this stuff to cool down.

This actually looks better than the final result.

No one said I'll get an award for food photography.

Stay well, and eat cake!
Nat x

Part II; This is how I Detox

2011-04-09T02:54:00.000-07:00

I would very much like each of you to read that I ate chocolate and cake on the first of these days, (Tuesday), and recognise that you can eat healthier and still have your cake, and eat it. The reason I cut down on sugar for 2 days was because my body said, 'no more please'. Today, my body said, 'I want to try that cake'. My entire life is about listening to my body, and, as a result, only in the past 3-4 weeks have I achieved the ability to eat what I like, when I like, and feel no guilt. Ever. When you can have it all, you don't want it all.

It's liberating, try it!

Day 3 & 4;

Tuesday

(beautiful & sunny, why am I at work?)
(no exercise)

Breakfast

Usual lemon water

Home made muesli with a sprinkle of corn flakes, stewed apples and fresh strawberries covered in milk

Green tea

Morning Snack

1 ruby grapefruit

Tablespoon of coconut chips

Lunch

Out with a friend - Singapore rice noodles with vegetables & tofu

1 row Lindt milk chocolate

Afternoon Snack

1 small piece of vanilla cake (colleagues birthday)

Dinner (at my parents' place)

1/4 Rye Mountain bread with 2 olives & half a fresh chilli

Stew of sweet potatoes, pumpkin, carrot and chickpeas in spices with cous cous

(Mum now admits I've had an influence on her cooking)

Wednesday

(snowed under at work)
(20 minutes free weights)

Breakfast

1 piece rye toast with tahini & honey

5 fresh strawberries

Morning Snack

Fruit Salad with shaved coconut

Lunch

Minestrone

1 piece toblerone

Afternoon Snack

4 plain rice crackers

Dinner

Mashed sweet potato topped with sauteed green vegies (in garlic), and kalamata olives.

2 dates for dessert

I kind of forgot to record my food the next day. I could make it up, but I'm honest like that.

I didn't lose any weight, but felt a whole lot better. I've since embarked on avoiding added sugar or high carb feels after 4pm to avoid feeling puffy, and as a result I am sleeping better and needing less for breakfast. Amazing how the lighter I eat at night, the less I need to eat the next morning.

In the mean time, I have been diagnosed with a nasty infection and am on antibiotics. Ugh.
Although, between us, this is the first time I've had a 'normal' illness that isn't a result of CFS or CFS medications or a reaction to coming off CFS medication. I have an infection - what a normal thing to say! It's kind of nice, I mean, if I have to be sick...

Has anyone else decided to clean up their diet/'detox' lately?

How's it going?

What are you doing?

Stay well,
Nat x

Things About Me

2011-04-05T01:59:00.000-07:00

Welcome to the lazy blog post, created by me feeling a little run down and sleepy.

The detox went well, really well, and I do feel great. I did, however, become very busy and run down due to external, non-detox factors, and only managed to record 2 more days, which I will share with you next post.

I've been sent quite a few questions lately about my food, health and generally how I live, what I do and what my favourite food is, etc. So I thought I'd write one of those pieces where I capture little parts of my life and put them into a few paragraphs.

An Asian-inspired noodle soup I've been making a fair bit of lately.

Purely for decoration.

I am a vegetarian because I don't feel natural when meat goes into my body. I am also against eating animals on moral grounds but believe everyone has the right to make the choice themselves. I cook meat because the boyfriend, M, loves it and it does feel right to him to eat it. He is usually home between 2 and 3 hours later than me, so I cook his dinner.

I don't have a signature dish because I don't like cooking the same thing too many times, however I am known to make a good vegetarian curry, lemon butter, mushroom risotto and eggplant parmigiana.

My favourite food to eat is anything carb-loaded; pasta and fresh bread absolutely top that list.

My all-time greatest comfort food is breakfast cereal. I officially have 15 boxes in the house. I never eat them for breakfast, but for dessert.

I prefer to cook savoury meals over desserts. I think it's because I like to eat savoury more than dessert, however that's not to say I don't have a sweet tooth. I find savoury dishes to be more of a challenge too - almost anyone loves something filled with sugar and butter.

My favourite cooking magazine is probably Good Food Australia. The recipes featured are always interesting but never so complicated or out-there unique that you'd never make it. I own a lot of cook books, but the most reliable ones would be a tie between anything by Women's Weekly, and Cookery the Australian Way text. The Cookery the Australian Way was my text book in year 7, and I constantly refer back to it for basic recipes to then alter.

My pet hate is when people use pre-packaged products to make their recipes. For example, one mainstream cook book constantly uses canned soups and tinned foods as recipe bases. It's really not that hard to just go from scratch.

I believe the only way to live is eating and being healthy, but I try very hard not to preach this belief. I really believe that food can be used as preventative medicine, and this is why I am about to start studying to be a nutritionist. I don't believe the increasing incidence of magazines and the increase in packaged and 'fast' food being consumed is any kind of coincidence.

It makes me sad that people think I am nuts for reading the label of everything. I think people are nuts if they don't.

I don't exercise religiously, but rather when my body feels like it. I believe the worst thing you can do is commit to an exercise regime that you don't enjoy, so I just do what I feel like doing, when I feel like doing it. If I don't feel like exercising for a week, so be it. It has taken me a long time to stop being nuts on exercise, but when you wear yourself out, you learn the hard way.

From a mental health perspective, I believe friends are more important than many people realise. The perspective of a good girlfriend over your partner or family is often completely different and refreshing. You'll be amazed how well your friends know you.

I also think people separate physical activity and mental activity too much. Making time for meditation and for a run as two separate things is unnecessary - you can relax the mind as you run, or walk, or do your weights. Exercise can be very hypnotic if you treat it the right way. Think of how great you feel after a serious alone-in-lounge room dance.

Lastly, stop trying and everything generally falls into place. My stomach is flattest when I am not stressed, not obsessed over what I eat and not exercising to a planner.

And how to make that noodle soup?

I invented it, so it's not too authentic or special, but it feels clean so I life it.

In a big pot of water, place crushed garlic, ginger, a dash of soy sauce and a day of kecap manis. Bring to the boil.

Add broccoli, bok choy, diced carrots and cubed tofu. Simmer until broccoli is tender.

Serve on a bed of prepared rice vermicelli noodles.

Stay well,

Nat x

This is how I Detox

2011-03-26T21:06:00.000-07:00

Last week was a seedy one for me - way too much food, alcohol too frequently and a serious lack of exercise. By Saturday I was feeling really slow and, after having friends over for a 3 course meal Saturday night, I felt properly sick on Sunday.

We all have these weeks/months/seasons, so I want to share with you how I eat to eradicate this feeling. I'm not big on the word 'detox', I just find that, today, it's the one most people will understand when I am trying to describe what I'm doing (stopping putting crap in my body, basically). I'm usually a healthy eater anyway, but the difference between me 'detoxing' and my normal eating habits is a big cut back on sugar, salt, packaged foods and an increase in exercise. I also put more work into my food so it doesn't need rubbish to flavour it up.

A week eating like this usually gets my body back to happy, but I prefer a few weeks, (which isn't scheduled, I just usually feel like a nice glass of wine by then!), as after a few weeks my body starts to feel more energised, lighter and happier. I think it's really important not to try and schedule your eating or force yourself to be healthier, eating shouldn't be a chore on any level and your body will tell you when it needs a change (ever felt like 'just a salad' for dinner in Summer? Yeah, like that).

I'm breaking down this post into 2 or 3 parts, as large bodies of diary-like text make blogs boring.

Here's Day 1 & 2:

Sunday

(lazy day at home)

(45 minute slow walk)

Breakfast

Glass of water with a big squeeze of lemon

1 piece Rye toast with honey & tahini

Mug of green tea

Lunch

1 mashed sweet potato with Greek yogurt, flaked almonds and pepitas

1 fresh fig

Afternoon Snack

1 piece Rye Mountain Bread with hommus

Dinner

Minestrone soup with beans & wholemeal pasta

Monday

(exhausted and no interest in going to work)

(did 45 minutes of cardio & 15 minutes of free weights)

Breakfast

Bircher muesli made with milk, stewed apples (no added anything), Greek yogurt, sultanas and Cinnamon all warmed up.

Morning Snack

6 pretzels (offered by a colleague) and a cup of coffee (decaf, no sugar, low fat milk)

Lunch

Big bowl of vegetable minestrone with wholemeal penne

1 plum

Afternoon Snack

10 plain Sakata rice crackers with 2 tablespoons hommus

Dinner

Home made vegie burger with sauteed vegetables & 1 piece Rye Mountain Bread

Fruit Salad of fresh pineapple & strawberries with a sprinkle of coconut

(I need sweet after dinner, always).

What do you do after way too much seediness?

Stay well,
Nat x

Addicted to; Greek Yoghurt

2011-03-25T03:14:00.000-07:00

Why?
Greek yoghurt is not only super tasty and creamy, but 100% sugar free, (read your labels, but, for the most part). It's higher in protein which, with it's rich texture, means it's more satisfying and filling. It doesn't need gelatine or other thickeners because it gets that way naturally through the process used to make it. For carb-haters, it's also lower in carbohydrates.

Down side?
It is lower in calcium than the usual breakfast yogurt suspects, so be sure to make up for that elsewhere.
The full-fat version is also higher in calories (circa 130 calories per 100grams compared to low-fat Vaalia having circa 110 calories), but it is available in a low-fat version which is just as beneficial, and still very yummy.

How do I eat it?
With muesli dotted with honey or maple syrup, (keep it to a minimum, but it's pretty hard to reach the 15% sugar level of many yogurts we usually eat for breakfast)
With fresh or frozen berries mixed through
With chopped up bananas
With grated apple & cinnamon
On baked sweet potatoes with cheese and beans
With potato wedges and sweet chilli sauce
On nachos instead of sour cream
As a topper to pumpkin soup

Make a cheesecake..
Plain!

The list goes on - it is one of the most used items in my fridge.

Give it a go, I promise you'll find a way you like it. It's especially good for yogurt lovers trying to cut down on their sugar intake and it's popular in a lot of weight loss groups.

How do you have your Greek yogurt?

Stay well,
Nat x

Sunday Brunch

2011-03-23T02:53:00.000-07:00

This past Sunday I decided that ridiculous amounts of food for breakfast need not be exclusive to guests or special ocassions, and so I got-a-cookin' for M & I after being inspired by a muesli scone recipe in a recent recipe magazine, (not sure which one).

Muesli Scone

2 cups self raising flour

1/3 cup caster sugar (I use a lot less)

50g cold butter, finely chopped

(plus extra to serve)

3/4 cup toasted fruit muesli (I used untoasted and it was fine)

1 cup milk

Preheat oven to 200c/180c fan forced

Grease baking tray

Place flour and 2 tbps sugar in a medium bowl

Rub in butter until mixture resembles fine crumbs

Stir through 1/3 cup muesli

Add milk and flour

Use a round bladed knife and mix until soft dough forms

Using hands, bring dough together to form a ball

Turn dough onto prepared tray and press out into a 20cm disc

Top with remaining sugar and muesli (this is where I only used 2 or so more tbps of sugar, I also added cinnamon as my muesli was apple)

Bake for 18-20 minutes until golden and hollow sounding when tapped.

Muesli I used

Very yummy with jam

The rest of brunch

Baked Egg, Ham & Mushroom Tarts

(with roasted tomato)

French Toast with Maple Syrup

Nothing like maple syrup glistening in the sun....

Of course, I included a fruit salad

Iced Green Tea with mint

Lemon Ice Tea

It was the most perfect weather for brunch outside

I really love cooking. Really. I can't express how relaxing I found it - it's almost silly.

Stay well,
Nat x

I Hate Running

2011-03-22T00:02:00.000-07:00

There you go; I said it, and I refuse to believe I am the only one.

A few months ago, I could run maybe 2kms without stopping after trying to build up to a good distance through vigorous, regimented sessions almost daily. I'd run as far as I could, walk for 100 steps and then start running again. I've long admired people who can run long distances without stopping and often wished I was able to, but I'm tired of it. Running, unlike many others, does not relax me. I do not get the 'runners high' that I've heard people report, and I don't feel invigorated afterwards, (and not because I was unfit). Running did not leave me sore and I did not struggle through extreme breathlessness after the first 500 metres, it was just never fun. I love to dance, I enjoy boot camp style training, I could walk for hours and I feel great after a weights session, but running? Nope. Hate it! I truly feel my body was not made to run, it just doesn't feel natural, for me.

So there we go, I'm a woman who cares a lot about her fitness, but hates to run.

That being said, I do still sit there in awe of people who can, and enjoy, running kilometres on end several times a week.

Do you run? Do you love it?
Or do you hate it like me?

Do you hate it and keep doing it anyway to improve fitness?

Would love to hear your stories on running...

Stay well,
Nat x

How To; Rice Paper Rolls

2011-03-19T22:25:00.001-07:00

Right now, rice paper rolls are my favourite food, but this was only the second time I'd made them. I didn't use a recipe but rather copied exactly what's in the ones I buy from my favourite take out supplier, and guessed the sauce. Of course, you could use any ingredients you like, but this works well as a vegetarian version.

Rolls

Cook some rice/vermicelli noodles as per packet instructions.

Prepare your filling ingredients (for me - cucumber, ice berg lettuce, carrot and mint (not shown)

Slice some tofu into strips and shallow fry until golden (I use olive oil with a dash of peanut oil - do not over cook or you will have rice paper rolls with rubber).

Open a packet of rice paper wrappers.

Dip rice paper wrapper into bowl of warm water. Lay on a flat plate.

Lay 3-4 mint leaves on the centre of the wrapper.

Top with prepared noodles.

Place suitably cut vegetable ingredients on bed of noodles.

Lay strip of tofu on top.

By the time this is done, the rice paper wrapper will be pliable. Roll with care as you would a tortilla - i will stick to itself when you fold the ends.

Repeat until you have a full plate!

Sauce

Roughly chop some roasted, unsalted peanuts.

Mix through equal parts hoi sin and sweet chilli suace (or anything you can think of that would be better/more to your taste).

Voila, too easy hey? Saves me $6 every time.

Boyfriend

Get back in the kitchen and coook up lamb back strap & potatoes so your rice-paper-roll-hating boyfriend also has dinner that night.

Stay well,

Nat x

Carrot & Potato Soup

2011-03-13T23:42:00.000-07:00

A friend of mine gave me this years ago over a chat conversation because she'd just cooked it and loved it. I made it within the week because it seemed relatively easy and now it is a regular in any household kitchen I am a part of. This soup is easy, healthy (if you still believe white potatoes are the devil, please stop), and really, really yummy. Good enough for a dinner party, easy enough to make after work - my kind of soup! I always serve it with crusty bread, usually with olives through it.

Carrot & Potato Soup

I;
1 onion, diced
2 cloves garlic, crushed
2 tsp grated ginger
3 carrots, roughly chopped
2 potatoes, roughly chopped
1 tsp cumin
3 cups stock (I use Campbell's salt reduced vegetable)
Fresh coriander to serve
Greek yoghurt to serve

M;
Fry onion, garlic & ginger in a deep pot until onion is clear
Add cumin, potatoes and carrot, cook until golden
Add stock, simmer until vegetables are tender
Take off the heat to cool
Puree in a blender or with a stick blender
Serve with a dollop of Greek yoghurt and a few coriander leaves

I always make double the batch, and double does 5-6 large serves, so I'd put the above at 3 generous servings or 4 small ones. Trust me, you won't want a small one.

Stay well,
Nat x

Be Kind to Yourself

2011-03-07T02:57:00.000-08:00

This is one line I have been living by for the past few weeks. At first, it riddled me with guilt about not exercising x amount, or using the big roll of fresh bread for my salad roll, but now I am truly enjoying it.

Life is much more fun without imposing rules on yourself, and I'm finding it's the best way to find balance.

(Not so) amazingly, not regimenting my life is resulting in me doing a good amount of exercise and eating well anyway, because I naturally want to.

So, before all else, please, be kind to yourself.

Stay well,

Nat x

Image from Flickr

Stuff I Cooked / Time to Clean

2011-02-27T00:09:00.000-08:00

Firstly, here is a collection of some of what I've cooked over the past week or two.

A vegetarian version of Spaghetti Puttanesca (Wholemeal Spaghetti with a red sauce of capers, green olives & chilli)M is not a fan, so I have this when he's not home for dinner.Wholemeal pasta is higher in fibre & more filling than the white stuff, and the sauce has almost no fat in it (a spray of olive oil to fry the garlic a little). Of course the parmesan is there purely for it's very high calcium content.

My version of spaghetti & meatballs, for M. I just ate a big plate of the pasta.

Chocolate patty cakes I made whilst under the charming influence of red wine because I felt like something sweet. I burnt myself rather badly, but they were tasty.

My breakfast this morning.
Sunday always calls for a big brekky.

Chickpea & Sweet Potato Curry. I have a reputation for this stuff & this is the first time I made it in our new home!I make my famous curry using Carnation Light & Creamy Coconut flavour. Coconut milk & cream is incredibly high in fat, even if you get your hands on a reduced fat one, and in dishes like curries where the flavours are strong, you won't even notice it's not the real thing.

Lentil soup & home made garlic & herb pizza.This was tonights dinner. I am a fan of a light dinner on a Sunday night and M is starting to enjoy it, too.Please forget packaged pizza and garlic bread, if you're going to eat something fatty or bread-y, it's better knowing what's in it by making it yourself.

Egg and butter free, (and consequently vegan), chocolate cake.This was for a family member's birthday who has to avoid too much fatty foods due to a recent health scare. I spoke to her before and she said it was very nice.
If you want to try it, here is the recipe;

Chocolate Cake (with no eggs or butter / vegan)
I;3 cups flour
2 cups sugar
6 tablespoons cocoa powder
2 teaspoons baking soda
1 teaspoon salt
2 cups water
3/4 cup vegetable oil (I used olive oil)
2 tablespoons vinegar
2 teaspoons vanilla
M;Preheat oven to 180c.
Thoroughly mix dry ingredients first (flour, sugar, cocoa powder, baking soda, and salt).
Mix in wet ingredients (water, vegetable oil, vinegar, and vanilla). Continue mixing until you obtain an even batter (no lumps).
Pour into a cake pan and bake for approximately 40 minutes.
It was super easy & made a super huge cake.

In other news, I have been eating very heavily and am aiming to do my version of a detox this week, especially as due to a bit of a beating to my system last week, I am having a break from exercise. I will try to document what I do when I want an internal clean up, but that pot of lentil soup I brewed for tonight's dinner will get a work out this week!
Happy Sunday Night & here's to a week of amazing food.
Stay well,Nat x

That's Weird

2011-02-25T02:52:00.000-08:00

And now for something from the 'I love it but I would never serve it' files. I get told some of the food I really enjoy is 'weird' all the time. The following was something I cooked myself as a treat a night M was away, and I've been asked by 4 people since, 'how do you consider that a treat?'

Stir-fried vegetables with red cabbage and sesame seeds.

Why a treat? Putting this many vegetables in your body feels amazing and garlic and ginger as a base for anything tastes amazing. Anything that tastes this good and makes you feel this fantastic is, of course, a treat.

Do you eat a weird combo of foods that you love and no one else understands?

I'm not nutritionally perfect - my other one is the previously mentioned chocolate mousse, with peanut butter.

Stay well,

Nat x

Finding Balance

2011-02-23T01:49:00.000-08:00

I was going to title this post, 'keeping balance', but then decided you can only keep something you already have. I am constantly striving for balance but, like everyone else, I struggle to find it and when I do find it for a moment, I struggle to keep it.

Beautiful Photo courtesy of user *hb19 (R.I.P.) on Flickr

I think there can be some debate about what balance is. Balance to me is a minute by minute thing. It's finding the right balance of nutrients in a single meal, it's doing a balanced combination of exercises in a single work out and it's having a calm approach to stressful tasks.

After a conversation with my dear boyfriend last week, I realised he has a different view. Balance, for him, would be eating too much or too 'badly' for a month and making a point of eating healthy the next month. It's doing weights one day and cardio the next, (though I'll admit this is perfectly fine in my eyes too, just not how I like to work). It's also having a stressful day but forgetting about everything on the weekend or after work.

It's a bit yo-yo to me, but apparently, in M's words, 'it's what normal people do'. Kind of an ignore the consequences of a moment and deal with it later/compensate tomorrow approach. It's only very recently not become how I operate and I find it much more pleasant not going through the peaks and lows, and just being steady. That's what I like to be, steady.

I think that, in having CFS and going through the extreme consequences of pushing myself and then recovering over and over again, I can't be comfortable with living that way. Then again, I see a lot of beautiful, healthy looking women when I'm out and about eating and especially drinking copious amounts, and know they must just sweat it out at the gym the next day. Better than that, I know they would never feel guilty for having a great night out.

So I am wondering, what is balance to you?

And have you achieved it?

Stay well,

Nat x

Stacks On! Vegetables...

2011-02-21T14:19:00.000-08:00

Eggplants and Zucchinis are seriously in season, (every time we see either set of parents, we seem to acquire a collection of one or both from their respective gardens), and the following was my super-talented way, (I never claimed to be humble!), on how to use them up.

How to make a Vegetable Bake

1;Bake or grill a lot of sliced vegetables. I used zucchini, eggplant and mushrooms, but you could include capsicums, pumpkin or even asparagus. Use a light spray of olive oil and a little salt and / or pepper to taste.

2;Make red & white sauce. Red sauce is canned tomatoes, tomato paste, onion, garlic, fresh basil, oregano, thyme or all of the above, salt and pepper to taste and a good 2 hours of simmering.White sauce is bechamel.

3;Cover your dish base with red sauce, layer vegetables more red sauce and repeat until you read the second last layer. Cover the second last layer in bechamel, put on another layer of vegetables, another layer of red sauce and a final few dollops of bechamel.

4;Cover the top with cheese (whatever you have is OK, I used a mix of tasty and parmesan but I think mozzarella or a 'pizza cheese' mix would be ideal. Buffalo Mozarella would also be divine), and stick under the grill to heat & melt the cheese.

5; Serve with something deliciously carb-y that will taste great with excess sauce!

It managed to make M eat an entire plate of vegetables on Sunday night, so it can't be all bad! Go a bit light handed on the bechamel and cheese and you've got yourself a healthy, tasty, filling little meal, (and if your parents are like ours, a slightly emptier fridge!). Include the mushrooms for a bit of protein if you're worried about the hungry-in-an-hour factor, and you're set.
Let me know if you give it a go!
Stay well,Nat x

Easy Chocolate Mousse

2011-02-20T01:16:00.000-08:00

This past weekend M & I had my parents, my brother and his partner over for dinner for the first time. It was super exciting, for me, and I made (what I thought was) a great menu of antipasto followed by mushroom risotto and chocolate mousse. I did plan on taking lovely photos all the way through, but Mum & Dad supplied the wine and then the Grey Goose M's sister got us for Christmas came out, and, well, I forgot!

However, M did catch this proud moment on film;

My starters & I.

Oh well, it was a great night regardless of lack of photographic memories.

The night ended, as I mentioned, with chocolate mousse. I first made this chocolate mousse for M earlier in the week for Valentines Day, (the perfect excuse), as I know that, although he is not a sweet tooth, he does enjoy chocolate mousse. Being titled 'Chocolate Mousse in Minutes' on Taste made it the most attractive option in my search as I was to be cooking it along with two other courses after work that day. I was so pleasantly suprised with it's ease, flavour and, importantly to me for chocolate mousse, it's texture, that I had to share it with you.

That, and I promised my brother's partner I'd share the recipe.

Chocolate Mousse in Minutes

For Mel

As seen on Taste.com.au

300g good-quality dark chocolate, roughly chopped (I used a mix of Club Dark & Club 70% Cocoa)
3 eggs
1/4 cup (55g) caster sugar
1 tbs good-quality cocoa powder, sifted
300ml thickened cream, plus extra whipped cream to serve
Grated chocolate, to serve

Place the chocolate in a heatproof bowl over a pan of gently simmering water (don't let the bowl touch the water). Stir until melted. Remove bowl from heat and set aside to cool slightly.
Place eggs and sugar in a large bowl and beat with electric beaters for 5 minutes, or until mixture is pale, thick and doubled in volume. Fold in cooled chocolate and cocoa powder until combined.
In a separate bowl, whip cream until thickened (be careful not to over-beat). Use a large metal spoon to carefully fold the cream into the chocolate mixture, trying to keep the mixture as light as possible. Spoon into 6 serving glasses and chill in fridge for at least 1 hour. Remove from fridge 15 minutes before serving, then top with extra whipped cream and grated chocolate to serve.

Serves 6

I didn't take them out of the fridge 15 minutes before serving, but I otherwise followed the recipe to the point. It is definitely my new staple mousse as I hate the fussiness of seperating the eggs, and my old staple used twice the amount of eggs - it was delicious but far too heavy at the end of a meal!

Yes I love nutritious food and obviously, this is not. But I live very much by the motto that if you're going to do something, do it properly or don't do it at all.

Now go and make some mousse. It's probably been way too long since you last did.

Stay well,
Nat x

Review; Be Natural Cereal

2011-02-19T16:29:00.000-08:00

So I've decided to try my hand at reviews, seeing as I've found that, unfortunately, way too many people trust the front of packaging and the packaging advertising rather than really looking at it. The new Be Natural range of cereals is something I can already see that happening with (their is an unusual amount of day time TV hype about this cereal, judging by the number of Mum's who have mentioned it to me because so and so on TV said...).

I've just purchased and tried the middle one, Be Natural Cashew, Almond, Hazelnut and Coconut Cereal (winner of the Longest Cereal Name Ever championships). I learnt about the release of this cereal first via my local supermarket catalogue, then through Mum who told me about this new cereal that's all natural and said it was good. This soon followed by several others and I decided to trek out and buy it in what I thought was the most desirable sounding flavour, (especially after discovering they had similar sugar percentages anyway, and sugar is what I am most weary of with breakfast cereals).
On the front it claims to be high in fibre, whole grain and low GI with no artificial colours, flavours of preservatives. Let's have a closer look;

13.5% sugar does not make me smile. The super-sweet Lowan Berry Bliss Fusion Muesli comes in under this, and the Be Natural cereal doesn't taste anywhere near as sweet. 85mg of salt per serve is under the 120mg we should try and stay below, but a serving size of 2/3 of a metric cup will probably only sustain a 5 year old until lunch time, so, like most packaged foods, it's a bit high for my liking. The fat content is high but as it's a whole cereal with nuts, I'm not too worried

Upon inspection of the ingredients, I'm happy with the 49% reading of whole grain cereals and 11% nuts, making at least 60% of the box filled with wholesome food. Add the seeds and coconut to this and we're up to 68%. So far, so good. But why is there more raw sugar than coconut or seeds? I know I know, to make it taste good. But don't be fooled! Raw sugar is, in my opinion, only marginally better than the refined stuff because it contains trace amounts of minerals. All sugar is bad for you, and I have no doubt that Be Natural used raw sugar to make it look healthier. I bet you've heard someone say, 'Oh but it's not that bad at least it's raw sugar' before. Deceit even in the ingredients! Or maybe it's better described as marketing, but hey, they have to make us want to eat it. Don't be fooled by 'Brown Rice Syrup', it's sugar too - just read this. I'm not a fan of the 'natural honey flavour', but I doubt it's harming anyone.
Final WordBe Natural Cashew, Almond, Hazelnut and Coconut Cereal
Pros; It has a high percentage of natural, whole ingredients, comes in under 200 calories per serve if you stick to the 45g recommendation, and it tastes great.
Cons; I still consider this cereal to be high in sugar, especially for something that most people would feel they're tasting little to no sugar in.
Verdict; Much better than a lot of the options on the supermarket shelf, but doesn't come near wheat biscuits or home made muesli. If you are going to eat this or give it to your kids, stick to the recommended serving size and bulk it up with fresh fruits, or some yoghurt instead of milk.
Would I eat this for breakfast? Only sprinkled on top of my home made muesli or as an occasional treat.
Would I give this to kids? Over wheat biscuits or wholegrain toast with fruit, no. Over chocolate cereals or even Sultana Bran, yes.
Currently on special at Coles ($3) if you want to try it!

Will you try it?What did you think of this review?
Stay well,Nat x

Breakfast for a Week

2011-02-12T20:10:00.001-08:00

Everyone who knows me, and probably everyone who reads this blog, knows that breakfast is by far the most exciting part of the day in my eyes. I try to have a new, interesting brekky every day of the week no matter how pushed for time I am and I'm often faced with arguments from others that go along the lines of, 'how can you be bothered doing anything other than Vegemite on toast / cereal / coffee?'. Interesting breakfasts do not take a lot of work, and I hope this post proves that to you.

Fruit Bread (which I buy from a bakery near our beach spot and freeze), topped with low-fat Ricotta (from a tub), blueberries and cinnamon.Read the label of your ricotta and make sure it's not too high in salt. Ricotta for brekky will help keep you full until lunch time and cinnamon is a fantastic alternative to sugar.

Toast - one with low fat ricotta, sliced tomato (microwaved for warmth), and another smothered in unhulled tahini.Tahini is ground sesame seeds and tastes amazing! Please try it if you never have; it's insanely high in calcium and you'll find it in the health food section of any good supermarket.

Vita Brit with smooth peanut butter, and Jalna Low-Fat Vanilla Yoghurt with blueberries.Peanut butter is fatty, but it's also protein and will help keep you full. It is great stuff, in moderation. Go for the no salt added variety if you can enjoy it.

Weekend brekky - Cooked tomatoes, spinach and mushrooms with egg and soldiers.Not enough people, in my opinion, make the effort to cook some vegetables for brekky on weekends. Do it! Even if it has to be next to your bacon.

Home made muesli mixed with a little All Bran, topped with milk and blueberries.

Home made granola served with microwaved frozen mixed berries and Jalna Low Fat Yoghurt.Look for mixed berries on special - they often work out cheaper than the fresh ones and still contain the health benefits. They make a great dessert straight from the freezer, too.

Weekend brekky of fresh fruit salad of cantaloupe., honey dew, grapes, stewed apricots, strawberries and grated apple. I enjoyed this with some Jalna Low Fat Vanilla Yoghurt.

For those interested, I drink Madura Green Tea. I'll sometimes have peppermint or decaffeinated coffee, but it's green for me most of the time.
Can you really tell me those options are that hard? You feel 100 times more satisfied after an interesting, nutritious breakfast and you're much less likely to reach for something sweet by 10am.
I hope this inspires someone!

Stay well,Nat x

Healthy Fruit & Nut Slice

2011-02-11T21:33:00.000-08:00

This is a recipe I found on Best Recipes while searching for healthy slices and, although I was super skeptical that it would work with so few ingredients, it came out a treat. The only down side is it's not the cheapest slice once you pick up the almonds and dried fruit, and it stinks while it's cooking, (of eggs). I added a few pepitas, but apart from that I followed the recipe exactly. I very much recommend it as a yummy way to get a protein and sugar hit for your mid morning or afternoon snack.

Healthy Fruit & Nut Slice

as found on Best Recipes

2 Cups Sultanas

1 Cup chopped dried Apricots

1 Cup Almonds (whole or chopped)

1 Tbps plain flour (I used wholemeal)

1 Tbps milk (I didn't use this and they were fine)

2-3 Eggs, beaten (2 was enough for my mix)

Mix all ingredients together well

Press into greased slice tray (I highly recommend baking paper)

Bake at 180c for 20 minutes

Cut into squares when cool

This slice has no butter or sugar, which puts it at least 3 heads above most slice recipes, and it's also lacking in flour for anyone with an irrational fear of carbohydrates. Yes, dried fruit is very high in sugar, but you're hardly eating a chocolate bar when you're packing vitamins B1 and 2 in the sultanas, vitamin A in the apricots and loads of fibre in both. We all know how amazing almonds are with their vitamin e, oils and protein, and together they make a sort of super-slice. I wouldn't eat the whole tray in one afternoon, but portioned out over a week of snacking it's perfect.

I'll let you know how making it with other items, like oats, in the mix goes.

Stay well,
Nat x

Sugar is not Poison.

2011-02-11T02:46:00.000-08:00

That's right - I am disagreeing with at least 100 opinions of different commenters and bloggers I've read over the past week. In my eyes, sugar is most definitely not poison.

Here's why;

- Yes, sugar is addictive, but 4 days without was enough to curb this addiction. I was once addicted to water; is water poison, too?

- I do not have a weight problem and the amount of sugar I have is no longer effecting my health. I truly do not believe the limited amount of unrefined sugar I eat would.

- An excessive amount of any food is poisonous, as it too will make you ill.

- If man was not meant to eat sugar, was man not meant to eat boiled potato and live on a raw food diet? Or kill animals with tools, (not his claws and teeth like other animals), and be vegetarian?

I don't know, I didn't read the books and I don't intend to. Yes, a diet low in sugar is a diet I would consider healthy, but banning it doesn't seem logical. Sugar is everywhere, especially in the form of fructose, and I'm very sure that I'm not about to give it up. Even if I have significantly reduced my independance on it and my chocolate serving sizes.

I'd only suggest trying this if you feel you are addicted to sugar, but certainly not if you have any blood glucose issues.

Stay well,
Nat x

PS. Eating a bit of something fatty, (almonds, or nut butter), as suggested by Sarah Wilson and I assume David Gillespie, really does work on curbing the sugar craving (if you need to curb them).