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25.01.2022 Plum and Black Pepper Salad, Make use of seasonal fruit and serve a salad that no one will forget. This salad is so refreshing, a perfect dish with seafood. Serves: 4 Prep: 5 minutes... Ingredients Plums x 6 Shaved Parmesan x cup (or nutritional yeast) Rocket leaves x 1 cup Extra -virgin olive oil x 2 teaspoon Pinch of salt Black pepper ground x teaspoon Honey x 1 tbsp White wine vinegar x 2 tbsp Method Wash and slice plums, some thin and some in wedges. Add vinegar, honey, pepper, salt and olive oil in a small jar and shake until emulsified. In a medium bowl place rocket leaves, plums and shaved Parmesan, pour over the dressing and lightly mix. Transfer to serving dish and enjoy. Nutritional info per serve: Protein: 3.9 g Carbohydrates: 17 g Fat: 0.8 g Calories: 161 PS. This is being served on Christmas table this year, just swapping plums for nectarines.
25.01.2022 White Chocolate, Cranberry and Pistachio Christmas Bark Ingredients: White chocolate x 230 g, melted and cooled to room temperature Dried cranberries, sugar-free x 1/3 cup... Pistachios x 1/3 cup, roughly chopped Mini dark chocolate chips x cup Method Line a baking tray or plate (make sure it fits in your freezer) with baking paper. Add half the cranberries and half the pistachios to the melted chocolate, then spread onto the prepared baking paper lined tray/plate. Scatter the remaining cranberries, pistachios and mini dark chocolate chips over top and gently press down so they stick. Place the tray/plate into the freezer for 20-30 minutes until set, then break into pieces and store in an airtight container in the fridge for up to 2 weeks.
25.01.2022 Summer brings with it juicy sweet cherries. I love them on top of the pavlova on Christmas day and picking them out of the fruit bowl as a snack all day long. One cup will give you 18% of recommended daily intake (RDI) of vitamin C, which is an essential nutrient for healthy skin and optimal immune system. Cherries will also give you 10% of your RDI for potassium required for blood pressure regulation, muscle contraction and nervous system. They are high in polyphenols tha...t help protect us from chronic disease such as heart disease, dementia and cancers, due to their anti-inflammatory actions and antioxidize properties. If you suffer from muscle pain after exercising or want to increase your performance, then tart cherries may be able to help. Studies have shown that Tart cherries can help you recover quicker, increased endurance performance and reduced muscle damage. Tart cherries also aid in promoting sleep, as they contain melatonin, a chemical in plants that help you sleep. Consuming sweet cherries has been shown to reduce symptoms of gout and arthritis, due to their ability to reduce uric acid levels that cause pain, swelling and imflamation in arthritis and gout. Some easy ways to add them to your diet is to: Make a cheery compote, and then have with yoghurt Add cheery tart juice to soda water Make a cheery salsa (see this weeks recipe) Add frozen cherries to a smoothie Or eat fresh as a snack
24.01.2022 Two more sleeps till we launch our website, getting excited.
24.01.2022 Anxiety and the Gut-Brain Connection Are you suffering from nervous system dysregulation, including anxiety, fatigue, depression? Do you think it is just life, maybe hormones or menopause? Well, perhaps it is the micro-bacteria in your gastrointestinal tract (GIT). ... I often see women experiencing bloating, gas and pain in the GIT, and suffering from nervous system disorders. Once the GIT is repaired, they report a dramatic reduction in symptoms. Due to the Gut-Brain Connection, studies have found that we have a direct connection between the brain and the gut, called the gut-brain-axis. The gut-brain-axis is a complex bidirectional communication system that provides feedback to the brain-altering our moods, behaviour and cognitive functions. Our gastrointestinal cells and gastrointestinal microbiota (the bacteria in our digestive tract) produce neurotransmitters like serotonin and gamma-aminobutyric acid (GABA) which control our feelings and emotions. Gastrointestinal tract microbiota also produces short-chain fatty acids that assist in the formation of the blood-brain barrier. Reduced blood-brain barrier leads to increased mood disorders and nervous system dysregulation. The gastrointestinal microbiota also regulates our immune system with dysregulation of the immune system leading to increased inflammation associated with increased depression and anxiety. The brain also has a direct effect on the digestive system. The brain influences the release of enzymes to break down food, what nutrients to absorb the movement and contractions of the gastrointestinal tract, pain sensation in the digestive tract and the microbiota balance. To find out how a Lept Nutritionist can help repair your GIT and nervous system book a free 15-minute consultation via https://www.leptnutrition.com.au/15min-consultation
23.01.2022 Tofu is a bean curd that can come in a variety of forms including silken, soft, firm, or extra firm. It is a complete protein containing all nine essential amino acids, so a great source of protein for vegans. Tofu is an excellent option for those looking to reduce calories as 100 grams contains 70 calories, and it is also nutrient-dense. ... 100 grams will give you 31% of your recommended daily intake (RDI) of manganese, 20% RDI of calcium, 9% RDI of iron and 20% of your daily calcium needs. It is rich in antioxidants and immune-boosting nutrients, including selenium and zinc. Tofu contains isoflavanols which function as phytoestrogens. Phytoestrogens can attach to oestrogen receptors and activate them, but with a weaker effect than oestrogen. Isoflavnaols also reduce blood vessel inflammation and improve blood vessel elasticity assisting in reducing cardiovascular disease risks. Tofu also has the phytonutrient saponin, which reduces blood cholesterol and assists with cardiovascular health. Be careful however as the majority of tofu is now grown in the USA and can be genetically modified. So look for a non-GMO and organic brands. You may also need to avoid excessive soy consumption if you have a history of breast cancer or thyroid concerns.
22.01.2022 Vitamin B12 is an essential nutrient we require in our diet. Vitamin B12 is necessary for red blood cell production and the formation of antibodies in your immune system. B12 is required for protein, carbohydrates, and fat metabolism. Vitamin B12 is also needed for DNA synthesis, eye health, and cellular energy production. ... One most important roles it plays in the methylation cycle within our bodies. The methylation cycle is a biochemical process that regulates the activity of the cardiovascular, neurological, reproductive and detoxification systems. B12 is involved in oestrogen metabolism, histamine metabolism, neurotransmitter synthesis, liver detoxification and clearance of homocysteine an oxidative agent that increases the risk of cardiovascular disease. Vegans and vegetarians are often deficient in B12 as it is predominantly found in animal products such as meat, fish and dairy products. Plant-based sources are nuts, wheat germ, peanuts, chocolate, bananas but only in small quantities.
22.01.2022 Feeling tired, maybe that memory is not as good as before, perhaps you are short of B1 (Thiamine). B1 functions include: Energy production, as it is used within our cells to change carbohydrates into energy. Nutrient metabolism.... B1 provides energy for our muscles, brain and nervous system. Muscle contraction and conduction of nerve signals. Thiamine was discovered in the 1800s when chickens fed rice with the fibrous starch outer husk removed developed beriberi (a neurological condition). More recently, low thiamine levels have been associated with the development of Alzheimer’s. Thiamine is found in a wide variety of food including meat (pork is one the highest), nuts, oats, oranges, pork, eggs, seeds, legumes, peas and yeast.
21.01.2022 First day doing consultations at Perth Heathcare Centre @eastperthchiro. A truly professional space for all your needs. Head to my website https://www.leptnutrition.com.au/ to book a consult now.
21.01.2022 Keep your eyes open for the launch of our new website next week. Getting excited
20.01.2022 I can not go past anything with peanut butter and this dish is packed full of that nutty flavor. So easy to get a healthy satay dish that is packed with goodness. Chicken Peanut Butter Bowl Serves: 4 Prep: 25 minutes Cook: 10 minutes... Ingredients Olive oil x 1 tsp Spring onion x 2, sliced thinly Ground turmeric x tsp Chicken breast x 400 g, diced Crunchy peanut butter x 1 tbsp Tamari x 2 tbsp Water x cup For the salad bowls Mixed salad leaves x 2 cups Coriander springs x cup Lebanese cucumber x 1, peeled into long ribbons Snow peas x 200 g, trimmedd and cut into thick strips Carrot x 1, cut into thin matchsticks Unsweetened shredded coconut x 2 tbsp, toasted Lime x 2, zested and limes cut in half Method For the salad bowls, evenly serve the mixed salad leaves into 4 bowls and top with the coriander, cucumber, snow peas, carrot and coconut. Sprinkle with lime zest and add a wedge of lime to each bowl. Heat a large non-stick pan over high heat, then add the oil, spring onion and turmeric and fry for 30 seconds or until fragrant. Add the chicken and fry for 4 minutes until cooked and golden, then add the peanut butter, tamari and cup water and fry for a further 2 minutes until the sauce is combined well and reduced by half. Divide the chicken mixture between the salad bowls evenly and serve. Nutritional info per serve: Protein: 27.3 g Carbohydrates: 7.8 g Fat: 8.5 g Calories: 232
20.01.2022 Plums Juicy and so refreshing on a hot summer day. Plums come in so many variety’s with pink, yellow or orange flesh. Low in calories with one medium plum having only 30 calories. One plum has 5% of your recommended daily intake (RDI) of vitamin A, 10% RDI of vitamin C and 5% RDI for vitamin K.... They are super high in antioxidant polyphenols with studies showing they have twice as much polyphenol antioxidants than other stone fruit including nectarines and peaches. Anthocyanins, a type of polyphenol found in plums and prunes reduces inflammation, protects your cells from damage as well as reducing your risk of diabetes and heart disease. Plums and the dried version prunes can also help keep your bowels moving, as they contain the sugar alcohol sorbitol, that acts as a natural laxative. They’re also high insoluble fiber with one prune containing 1 gram of fiber. They are so convenient to add into your diet, just grab them on the way out. They are a fantastic addition to a salad or in a smoothie.
20.01.2022 Migraines are triggered for a variety of reasons including natural and added chemicals within your diet. Food that can trigger migraines include: Amine rich food: cured meat, smoked products, pickled food.... Nitrate rich food: hot dogs, processed meat products, bacon, deli meat, pates, smoked or pickled fish, anchovies and caviar. Fermented food: yoghurt, buttermilk, kombucha, vinegar Food rich in Tyramine: chicken and beef liver, aged cheese, blue cheese, cured meat again, overripe fruit, certain beans. Fruit: papayas, passion fruit, figs, dates, red plums, citrus fruit, pineapple, raspberries, avocado, bananas and dried fruit. Vegetables including onions, peas, tomatoes, to name a few Alcohol, including beer and wine. Diet soda and diet food that contains aspartame. And for the coffee lovers, you may be in luck as some people report it assists with symptoms and others say it causes migraines. And I am sorry to say chocolate is also a trigger. This is not an exhaustive list so head to https://www.leptnutrition.com.au/ for more information and book an appointment to work with a nutritionist so you can understand your chemical load and how to avoid trigger chemicals in your diet.
20.01.2022 Before you set your New Year Eve Resolutions for 2021 you need to ask yourself why you need to change. The why will lead you to what. Why will allow you to set the path and understand your goals? I always ask my clients the following questions, so we have a clear understanding of what we will focus on: Why do you want to improve your health?... Why now? Why would these changes improve your life? Why have past attempts to change things not worked?
19.01.2022 Many menopausal women experience increased symptoms of hot flashes, night sweats and weight gain when they eat a high amount of carbohydrates. Does this mean carbs need to be removed from our diet? Put simply, no, but it is the types and source of carbs that is important. ... During menopause and perimenopause the decline in oestrogen results in increased insulin resistance. This is because oestrogen has a direct effect on oestrogen receptor- within cells. When we consume refined carbohydrates found in processed food, cakes, biscuits, our blood sugars spike, resulting in the release of insulin from the pancreas. But our cells cannot use the insulin effectively; this results in increased vasomotor dysregulation, e.g. hot flashes, night sweats and weight gain (mainly through the abdominal area). For menopause and perimenopausal women, the key message is to choose carbohydrates that assist with controlling blood sugar levels and insulin. Choose predominantly unprocessed carbohydrates like vegetables, fruits, legumes, seeds, and whole grains. Eating protein and fats with carbohydrate food also slow down the release of sugars into the bloodstream. So ladies, continue to eat carbs but choose whole foods, whole grains and balance your plate with healthy fats and protein when you eat carbohydrates.
19.01.2022 Ensuring you eat the right specific nutrients is essential to minimise menopause symptoms and ensure healthy ageing. Below is a list of nutrients required and why. Arginine: acts as a vasodilator, reducing blood pressure and may increase libido. Taurine: reduces night sweats, hot flashes.... Tryptophan: reduces night sweats and hot flashes, plus synthesis feel-good hormones. Vitamin E: Decreases cardiovascular risk factors, is an antioxidant protecting cells from damage and regulates oestrogen metabolism in the liver. Vitamin C: to support your adrenals, liver detoxification and protects cells from free radicals. Folate, B6 and B12: protects against cardiovascular disease and supports a healthy nervous system. Vitamin D: reduces vaginal atrophy and required for calcium absorption into the bones. Iron, copper, boron, calcium: protect against osteoporosis. Magnesium: supports the nervous system and bone mineralisation. Indole 3 cardinal: hormone clearance in the liver Isoflavones: support the immune system and bones. Lignans: phytoestrogen effects, boost immune, support cardiovascular health. To find out what foods have these nutrients hit the link https://www.leptnutrition.com.au/blog/nutrientsformenopause or book an appointment today for a full review your nutrient levels.
19.01.2022 Plum and pepper salad, this is a must for Christmas but why wait. It is so delicious and full of flavor have it anytime. The bonus only 161 calories. Serves: 4 Prep: 5 minutes Ingredients... Plums x 6 Shaved Parmesan x cup Rocket leaves x 1 cup Extra -virgin olive oil x 2 teaspoon Pinch of salt Black pepper ground x teaspoon Honey x 1 tbsp White wine vinegar x 2 tbsp Method Wash and slice plums, some thin and some in wedges. Add vinegar, honey, pepper, salt and olive oil in a small jar and shake until emulsified. In a medium bowl place rocket leaves, plums and shaved Parmesan, pour over the dressing and lightly mix. Transfer to serving dish and enjoy. Nutritional info per serve Protein: 3.9 g Carbohydrates: 17 g Fat: 0.8 g Calories: 161
18.01.2022 Happy New Year everyone 2020 is finally over!!! Time for the 2021 reset! This usually involves setting a new years resolution. Many people resolve to eat healthier but this can be short lived without guidance and support. Making changes is never easy but LEPT Nutrition is here to help.... Visit my website at www.leptnutrition.com.au to view our nutrition information, blogs, recipes and book an appointment fro personalized guidance. I look forward to guiding and supporting you through your health journey.
18.01.2022 Change is not easy, and we often think that we are solely responsible for the changes. But as the saying goes, a problem shared is a problem halved. So once you know why and what needs to change, it is time to look at who can help you change. Ask yourself the following questions: Who besides yourself do you need support from in order to be successful?... Who can you ask to make you accountable? Who can give you guidance? Who are you doing this for? Remember you are not alone and for personalized guidance on how to change your diet to achieve your goals head to the website and book a consult today.
18.01.2022 Spice up the Christmas table with this Coriander Thai Salad, which goes so well with seafood. Perfect to make the day before, place on a plater, and just dress at the table. Ingredients Dressing Olive oil x 1 tsp... Fresh lime juice x 1 tbsp Sweet chilli sauce x 2 tbsp Fish sauce x 2 tsp Salad Carrot x 1, grated Lebanese cucumber x 1 medium, diced into 1 cm cubes Red capsicum x 1 medium, diced into 1 cm cubes Radish x cup, sliced thinly Mixed salad leaves x 200 g Red onion x 1 medium, sliced thinly Fresh coriander leaves x 1 cups Fresh mint leaves x 1 cups Bean sprouts x 1 cup (80 g) Toasted sesame seeds x 1 tbsp Method Combine all the dressing ingredients in a small bowl and season with salt and pepper. In a large bowl add the carrots, cucumber, radish, red onion and mixed salad leaves and combine. Arrange on a large serving platter. Sprinkle on top the coriander and mint leaves, sesame seeds and crushed peanuts. Just before serving, drizzle the dressing over and enjoy.
18.01.2022 Vitamin C is essential for females for many reasons. 1. Vitamin C is required for collagen production, keeping our connective tissues, e.g. ligament and tendons, heart muscle and blood vessels healthy. Important for menopausal women who are at higher risk of cardiovascular disease. 2. Vitamin C is essential for fertility, as it stimulates the production of progesterone.... 3. Vitamin C reduces oxidative damage with high oxidative stress being linked to impaired fertilization, deficient oocyte maturation and development of endometriosis. 4. Vitamin C is essential for bone formation and strength, reducing the risk of osteoporosis. 5. Vitamin C supplementation at high doses reduces blood pressure and anxiety in menopausal women and women suffering from premenstrual syndrome. To ensure you get enough vitamin C eat citrus fruit, kiwi fruit, strawberries, mango, papaya and vegetables like broccoli, red capsicum, Brussel sprouts, leafy greens, potatoes and tomatoes. Click on the link for more information on vitamin C and women's health: https://www.leptnutrition.com.au//what-is-a-bio-impedance- For advice on how to increase your dietary intake of vitamin C or for supplement advice book an appointment today.
18.01.2022 Interesting fact B2 (Riboflavin) was initially called vitamin G in the United States. B2. Like nearly all B vitamins B2 is used for energy production, and it is necessary for: Fat, protein and carbohydrate metabolism 50 enzymatic reactions within the body The synthesis of our sex hormones... Reduces cholesterol due to the role it plays in fat metabolism Enhances the immune system Essential of maintenance of the nervous system Deficiency can lead to nervous system dysregulation, skin conditions, dementia, mouth ulcers and digestive system disturbances. It is estimated that the body can store enough vitamin B2 to meet the bodies needs for 2 to 4 weeks. Sources of B2 include liver, Vegemite, dairy, eggs, fish, peanuts, legumes, whole grains and wheat germ.
18.01.2022 Almond and Cinnamon Christmas Stars, a little bit of gluten free goodness. Ingredients: Almond meal x 250 g Coconut sugar x 100 g... Ground chia seeds x 1 tbsp (can use whole seeds, if unable find or make yourself) Cold water x 2 tbsp Maple syrup x 2 tbsp Ground cinnamon x 1 tsp Vanilla powder x 1 pinch Icing sugar (optional) x to dust Method Add the ground chia seeds and water into a small bowl, then mix together with a fork before setting aside for about 10 minutes to thicken. Line a baking tray with baking paper. In a food processor or a large bowl, add the coconut sugar, almond meal, cinnamon and vanilla powder, then combine, either with a hand mixer in the bowl or with the food processor. Add the chia/water mix and maple syrup and combine until a sticky dough forms, adding another tsp of cold water if dough is crumbly. Pre-heat the oven to 160 C. Roll the dough out between 2 pieces of baking paper to about 5 mm thick, make sure you don’t roll too thin, then use a star cookie cutter to cut out about 30 stars depended on cookie cutter size. Place the cookies on the prepared tray/s and bake for 8-10 minutes until golden brown. Leave them to cool for a few minutes before transferring to a cooling rack. OPTIONAL: Once cooled, dust with icing sugar. TIP: Store the cookies in an airtight container at room temp for best results.
17.01.2022 Did you know that grapes contain over 1,600 plant compounds? Grape skins and seeds are incredibly rich in antioxidants, beta-carotene, quercetin, lutein, lycopene and ellagic acid that help protect our cells and DNA from damage. Red grapes contain anthocyanins, and they also include the polyphenol resveratrol. Both these compounds offer protection against cardiovascular disease, cancer and dementia. ... Resveratrol supports eye health with studies showing it can protect the eye from age-related macular degeneration. And for those that love red wine, the good news is these antioxidants remain even after fermentation. One cup of grapes red or green contains an incredible 27% of daily recommended intake (RDI) of vitamin C and 28% of your RDI for vitamin K. One cup also contains 288 mg of potassium, assisting in lowering blood pressure.
16.01.2022 Fermented food the key to health. Fermented food is full of healthy probiotics (aka bacteria), boosting the beneficial microbiota in your gastrointestinal tract (GIT). The GIT microbiota is responsible for a wide range of body functions, including energy metabolism, mood regulation, immune system regulation, gastrointestinal integrity, vitamin and mineral absorption, to name a few.... It is recommended you eat two to three serves of probiotic fermented food per day, but just adding one serve per day significantly increases your GIT microbiota health. Fermented Foods that you can add to your diet are Kefir, Tempeh, Kimchi, Kombucha, Miso, Sauerkraut, Cultured Yoghurt, Natto, Konji, Pickles.
16.01.2022 Tofu Summer Rolls Serves: 4 Prep: 15 minutes Cook: 10 minutes Ingredients... Firm tofu x 100 g, sliced into two thin rectangles Coconut oil x 1 tbsp Lettuce leaves x 4, shredded Avocado x , sliced Parmesan x 2 tbsp, grated Caesar salad dressing x 1 tbsp (reduced-fat version if want to reduce calories) Rice paper wrappers x 4 Salt x 1 tsp Pepper x 1 tsp Method Use a towel to remove excess moisture by pressing firmly. Heat the oil in a pan over medium-high heat, then add the tofu. Season with the salt and pepper. Cook for 4-5 minutes each side, until golden, then remove and let cool before slicing into 8 strips. Line a plate with a dampened cloth. In a bowl of warm water, dip one rice paper and remove when slightly softened and carefully place on the prepared plate. Add a few strips of tofu in the centre, place the avocado on top, and sprinkle over some parmesan cheese, then top with some shredded lettuce. Now its time to fold the rice paper. Start with the sides and then wrap from the bottom tightly. Place on a serving plate with a damp cloth, then repeat with remaining rice papers. Serve with the Caesar dressing as a dipping sauce. Hint: Rice paper can be sticky to handle so ensure your hands are damp by dipping your fingers in water when handling them. Nutritional info per serve Protein: 11.7 g Carbohydrates: 41.6 g Fat: 13.7 g Calories: 340
16.01.2022 Head on over and check out our website for all your nutrition information, blogs, recipes, and appointment bookings. https://www.leptnutrition.com.au/ Thanks to @thehealthymarketer for designing our stunning website.
16.01.2022 The 5 Things I Learnt About Menopause 1. Menopause is not a dirty word. When I started to go through menopause, I felt like I could not talk about all the symptoms and how I felt. I now openly talk about it, and it feels so good!... 2. Menopause will surprise you. Menopause for me snuck up, bang it was here and was ready to party in my body. The symptoms were very subtle, and I put them down to stress and just ignored them. I had not educated myself around menopause to start with, and if I had, I would have addressed my diet and lifestyle sooner which would have reduced the symptoms 3. Eating well can make all the difference with symptoms. I have spent the last couple of years looking at my diet and working through what helps with the symptoms of menopause. And just like everyone else, there are times when I do not stick to a healthy diet, and the symptoms quickly return. But when I eat well, I feel amazing. 4. I needed to accept my new body. Dealing with my body changing was hard; it changed from the toned youthly body I had to a slightly more rounded one; I obsessed about it. It was all I thought about, and I lost focus on the end game of being healthy and happy. 5. Being positive is essential. Looking at menopause through a positive lens makes all the difference. Seeing that I can now focus on me, with age, time to practice self-care, and discover more about myself. The other benefit is reduced symptoms with studies showing women experience fewer symptoms when they have a positive attitude. Please drop a comment and tell me what you have learned on your journey through menopause. If you would like assistance dealing with menopausal symptoms, click on the bio and book an appointment today.
16.01.2022 Naked Beef and Corn Bowl This mildly spiced bowl of goodness is the perfect pre-prepared lunch or dinner. It is one of our low carbohydrate LEAP program recipes. Serves: 4 Prep: 30 minutes Cook: 15 minutes... Ingredients Beef fillet steak x 400 g, sliced Canned corn x 1 400g tin, drained and rinsed Taco spice mix x 1 pack Olive oil x 1 tsp Red cabbage x 400 g, finely shredded Tinned red kidney beans x 400 g, drained and rinsed Carrot x 1, grated Avocado Dressing Avocado x Long green chilli x 1, chopped Coriander leaves x 1 cup (optional) Red wine vinegar x 1/3 cup Method Drain and rinse the corn and beans, then set aside. For the avocado dressing, add all the ingredients to a small food processor and blend till smooth, and if needed add a small amount of water to loosen. Season with salt and pepper, then set aside. Preheat a barbecue chargrill plate or a chargrill pan to high. In a bowl add the beef, corn, beans, chilli powder and oil and toss to combine and coat. Chargrill in 2 batches, turning now and then, for 5-6 minutes each batch or until cooked and charred nicely. In the meantime, serve the cabbage, kidney beans and carrot among the serving bowls evenly, then add the beef and corn to the bowls and drizzle the avocado dressing over and serve. Nutritional info per serve Protein: 34.4 g Carbohydrates: 36.6 g Fat:12.1g Calories: 433
16.01.2022 Pomegranate and Avocado Salad Wreath, makes the perfect center piece for the table. A family favorite with a tangy dressing. Ingredients: Rocket x 120 g Cashews x cup... Moroccan spice blend x 1 tsp Avocado x 1, peeled, halved and sliced thinly Pomegranate x seeds removed Feta x 100 g, crumbled Dressing: Olive oil x cup Freshly squeezed orange juice x cup White wine vinegar x 2 tbsp Pure maple syrup x 2 tsp Wholegrain mustard x 2 tsp Salt and pepper, to taste Method Preheat oven to 180 C. In a small bowl add the cashews, tsp olive oil and Moroccan spice blend, toss well, then spread over a baking paper lined baking tray and cook in the oven for 5 minutes, until toasted, then remove and leave to cool. Make the dressing by adding all the ingredients to a small bowl and whisk until combined. Add the rocket to a bowl and add cup of the dressing, then toss well. Add the rocket around the edge of a large, round serving plate, then layer with avocado, pomegranate seeds, feta and cashews. To serve, place the dressing in a small bowl in the centre of the serving plate to create a wreath.
16.01.2022 Healthy fats, such as omega-3 fatty acids, have many benefits for perimenopausal and menopausal women. 1. Reduces the occurrence of HOT FLASHES, studies have shown that omega 3 supplementation reduced the frequency of hot flashes and night sweats. Another study found that consumption of flaxseeds in the diet (full of omega 3) also had the same effect. 2. Omega 3 reduces triglycerides levels decreasing the risk of cardiovascular disease.... 3. Reduces joint pain and stiffness due to its anti-inflammatory properties and ability to lubricate the body. 4. Reduces depression symptoms of irritability and sadness, due to the role it plays in maintaining the structural integrity of the brain. 5. Omega 3 increase bone density protecting menopausal women from osteoporosis. 6. Reduces vaginal dryness, as omega 3 supports the bodies lubrication. Some great sources of omega 3 are flaxseeds, oily fish (salmon, tuna, sardines), nuts, olive oil, chia seeds. To find out if you have enough omega 3 in your diet, head to https://www.leptnutrition.com.au/online-bookings and book an appointment today.
15.01.2022 Sweet potato and Goats Cheese rounds This combination of sweet potato, ricotta, spicy paprika and a little drizzle of balsamic glaze and honey is divine. Added in the slight crunch from the walnut and you will be going back again and again. Ingredients Sweet potatoes x 2 to 3 (small to medium size)... Olive oil, drizzle Salt Goats cheese x 100 grams Paprika Walnuts roasted then crushed x cup Dried cranberries x cup Balsamic glaze x drizzle Honey x 1 teaspoon Method 1. Pre heat oven to 200 degrees and line a baking tray with baking paper. 2. While the oven heats up, wash the sweet potatoes and cut the sweet potatoes into 2 cm circles. In a medium bowl, combine olive oil, sea salt and paprika. Add the sweet potatoes and toss, ensuring all are covered. 3. Place the sweet potatoes in a single layer on the baking tray. 4. Bake the sweet potatoes for 8 to 10 minutes, then turn and bake for another ten minutes (20 minutes total). 5. Transfer the sweet potatoes to a serving plate and top each with ricotta, walnuts and cranberries. Spoon a little honey and drizzle of balsamic glaze over each.
15.01.2022 B3 (Niacin) was discovered through a condition called black tongue in dogs and a similar condition called Pellagra in humans. B3 is used in over 200 enzymatic reactions within the body. It plays a significant role in converting the food we eat into energy. B3 is required for fat, carbohydrate and protein metabolism. Niacin is used for cholesterol and steroid synthesis and is used to activate folate and B6. B3 reduces cardiovascular risks as it can decrease cholesterol level...s and lower blood pressure. B3 is used in the body for the formation of antibodies and red blood cells. It is required for maintenance of vision, skin, nails and hair. And studies have shown that it prevents cataracts, reduce migraines and eye fatigue. B3 is found in various food, including seafood, seeds, nuts, meat, whole grains, avocado, fortified bread, mushrooms, lentils, legumes. Some B3 deficiency symptoms include memory loss, confusion, fatigue, headaches, diarrhoea, and skin conditions, including dermatitis. Deficiency is very rare in most Western countries but can be seen with highly restrictive diets. B3 supplementation can have various side effects, including nausea, vomiting and liver toxicity if the incorrect dose is taken. Book a consultation today if you would like to discuss the best way to take B3 supplements.
15.01.2022 Roast Pumpkin and Pesto Frittata Perfect to make ahead and have ready in the fridge for lunches or a quick dinner. Another one of our LEAP program recipes, low carbohydrate, high protien and full of vitamins. Serves: 2 Prep: 15 minutes Cook: 50 minutes... Ingredients Butternut pumpkin x 220 g, peeled and diced into 1 cm cubes Red capsicum x cup, deseeded and diced Basil pesto x 2 tbsp Baby spinach leaves x cup Olive oil x 1 tsp Eggs x 4 Cheddar cheese x 1 tbsp, grated Salt and pepper x 2 pinches Method Preheat oven to 180 C. Use baking paper to line a baking tray. Spread pumpkin and capsicum evenly over the tray and drizzle the olive oil over. Bake in the oven for 20 minutes or until golden and tender. Combine pesto, eggs, salt and pepper in a bowl and lightly beat. Using either a non-stick oven proof frying pan or a ceramic baking dish, transfer the pumpkin and capsicum to the baking dish. Add the cheese and spinach then pour the egg mixture over the vegetables. Return to the oven and bake for 15 to 20 minutes until golden. Nutritional info per serve Protein: 17 g Carbohydrates: 11.9 g Fat: 22.2 g Calories: 324
15.01.2022 What are diet drinks doing to your health? Head to my blog on diet drinks to find out if they are safe option in your diet. https://www.leptnutrition.com.au//diet-drinks-are-they-hea
14.01.2022 Snowballs, so easy to make with the kids and also give out as gifts. Ingredients: Desiccated coconut x 2 cups (plus extra for rolling in) Brown rice puffs x 1 cup... Coconut oil x 3 tbsp Maple syrup x 3 tbsp Coconut milk x 2-3 tbsp Method Add the coconut, rice puffs and oil in a food processor and blitz until very fine. Add the maple syrup and coconut milk and blitz until well combined and comes together. Add an extra tbsp of coconut milk if needed. Place the mix in the fridge for about 15 minutes before rolling into 24 balls, (about 2 tsp of dough per ball), then roll in the desiccated coconut if using. Refrigerate for 1-2 hours before eating
14.01.2022 Love smoothies, then head to https://www.leptnutrition.com.au to get a free smoothies for health book.
14.01.2022 Menopause and sleep (or lack of it) Do you feel like menopause stole your sleep, do you wake through the night or are you just unable to fall asleep? A recent study found that up to 60% of perimenopausal and menopausal women experience sleep disturbance. ... We all know that menopause is a decline in the production of the reproductive hormones oestrogen, progesterone, and testosterone. But these hormones also play an essential role in supporting a wide variety of functions in our body, including sleep. Oestrogen promotes sleep due to its ability to assist the body in using the brain chemical serotonin (a feel-good hormone). Oestrogen increases serotonin production and also the serotonin receptors in the brain. Hence reduced oestrogen increased anxiety, inability for our brain to shut down and increased waking at night. Progesterone the forgotten hormone in menopause also assists in regulating mood and sleep in women. Progesterone increases the production of GABA, the neurotransmitter that calms us down and helps with sleep. So reduced progesterone also brings about anxiety, and trouble sleeping, including a tendency to wake frequently during the night. Add to this symptoms hot flashes, night sweats, body aches and pains and the busy flat out life we live it is no wonder that sleep is so elusive for perimenopausal and menopausal women.
13.01.2022 New Year is all about change and moving forward, instead of focusing on one big change work on small sustainable changes and you will be amazed at the changes by the end of year. Some small simple changes that will nourish your body and build health are: Add a serve of vegetables with lunch and dinner.... Swap processed food for whole food. Have a glass of water with lemon juice in the morning, to build your digestion. Turn of the computer, phone and TV when you eat. Plan your time so you can eat away from the desk. Set an alarm to drink water. Get up 5 minutes earlier so you can have a healthy breakfast. Plan what will be for dinner for a set number of times in a week, shop and meal prep for them. Swap one coffee a day for a herbal tea. Put your fork and knife down between bites and truly enjoy my food. Vow to let food make you happy and provide the nutrients for you body. All these small changes can add up over the next 52 weeks, allowing you to feel amazing through out 2021. Want to make changes book a consultation today and I can show you how small changes can lead to big things. Click on the link to book: https://www.leptnutrition.com.au/online-bookings
13.01.2022 Does being menopausal mean giving up alcohol? Yes, menopausal women should reassess their current alcohol intake. Alcohol is processed through the liver, and many of the symptoms we experience during perimenopause and menopause can be linked to an overworked liver. Alcohol causes vasomotor symptoms such as night sweats and hot flashes. It reduces the quality of sleep and increases the risk of depression. It is linked to an increased risk of cancer, heart problems, osteoporos...is, and liver disease. Lowered oestrogen levels decrease hydration levels within our body, making alcohol less diluted within the body resulting in menopausal women feeling the effects of alcohol more. It is also what I call an empty calorie; it provides calories that can spike your blood sugars but provides no nutrients that support your health. So for all the menopausal women struggling with weight, this is one the first thing you should look at giving up or decreasing your intake. Why not try soda water with some lime, kombucha, sparkling mineral water.
12.01.2022 Just like Christmas eve, I can not sleep. Only one sleep till launch day.
12.01.2022 A day designed to bring awareness around menopause is it a day to talk about menopause and encourage women to open about this important stage of your life. It is time to break down the barriers and normalise conversations around menopause. It is about celebrating this journey that all women around world experience. Aging is hard in a youth-focused society but this is a day to celebrate what it is to be a woman and build support for each other along this journey.
12.01.2022 To celebrate the opening of our clinic room in Perth Healthcare Centre we are offering LEPT Health package for $100, a saving of $60. A two-part consultation with the first being 60 minutes, where we gather in-depth information on your current concerns, past medical history, family history, food intake and lifestyle factors. Body composition measurements and access to functional nutritional diagnostic testing (additional charges) may be undertaken if required. Access to practitioner only supplements. This is followed up with a 45-minute consult where your highly individualised plan is delivered. To book click in the link: https://www.leptnutrition.com.au/online-bookings
12.01.2022 Healthy Coconut Ferrero Rocher These little bites of yumminess are part of our Lept Weight Management program. Rich in healthy fats, making them the guilt-free snacks in the afternoon that will help regulate your energy and blood sugars. Bonus only 93 calories per serve. To get the recipe click on the link.... https://www.leptnutrition.com.au//healthycoconutferrorocher
11.01.2022 Chocolate, Peanut Butter and Pretzel Bites Ingredients: Milk chocolate chips x 1 cup Dark chocolate chips x cup... Smooth peanut butter (sugar-free) x 1 tsp Pretzels x 1 bag White chocolate chips x cup (optional extra to drizzle over top once bites are set) Method Add the milk and dark chocolate chips to a large microwave save bowl and microwave for 30 second bursts, stirring in between each burst until melted. Stir the peanut butter in until melted chocolate and peanut butter is smooth. Dip each pretzel into the chocolate and peanut butter mix, then place on a baking paper line tray/plate and place in the fridge for about 30 minutes until firm.
11.01.2022 Gingerbread Truffles, words can not describe how yummy these are. (not so healthy, but just one will not hurt). Ingredients: Almond meal x cup... Coconut flour x 3 tbsp Ground ginger x 1 tsp Ground cinnamon x 1 tsp Salt x tsp Sugar-free nut butter x cup Maple syrup x 2 tbsp Molasses x 2 tbsp Chocolate chips x 1 cup Coconut oil x 1 tsp Method Prepare a tray or plate, that fits in your fridge, with baking paper and set aside. Add the almond meal, coconut flour, ginger, cinnamon and salt to a large bowl and combine. Add the sugar-free nut butter, maple syrup and molasses to a small bowl and combine. Add the wet ingredients to the dry ingredients and combine well using your hands. Place the dough, in the bowl, into the fridge and chill for 30 minutes. In the meantime, melt the chocolate chips with coconut oil in the microwave for 20 second bursts, mixing in between each burst until completely melted. Be sure not to let it burn. Take dough out of fridge and roll into balls, then coat in the melted chocolate by dunking them in the bowl before fishing them out carefully with a fork allowing any extra chocolate to drip off before placing them on the prepared tray. Place the balls back in the fridge for a minimum of 30 minutes, then keep them stored in the fridge.
11.01.2022 Serves: 4 Prep: 15 minutes Cook: 10 minutes Ingredients Olive oil x 1 tbsp Skinless chicken thighs x 500 g, diced... Garlic x 2 cloves, diced Baby spinach or Kale x cup Fish sauce or Tamari x 2 tsp Coconut cream x 3 tsp Ginger x small knob, grated Coriander sprigs x to garnish Lime x 1 cut into wedges, to serve Method In a food processor, place the chicken, garlic, spinach, fish sauce or tamari, coconut cream and ginger, and pulse until combined but not too smooth. A little texture is good. Heat the oil in a large fry pan over medium-high heat. With moist hands form 8 patties. Fry the patties for 3-4 minutes each side. Garnished with coriander sprigs and lime wedges. Hint: Serve hot or cold with Healthy Guacamole, Spicy Slaw or Coriander Thai Salad. Nutritional info per serve Protein: 24.1 g Carbohydrates: 1 g Fat: 7.7 g Calories: 175
10.01.2022 Many women during perimenopause and menopause experience digestive concerns including irritable bowel syndrome, heartburn, constipation, wind, bloating and weight gain. The reduction in oestrogen results in increased cortisol which can play havoc with the digestive system. When cortisol is low, our blood sugar and blood pressure remain low, when it increases due to reduced oestrogen blood sugar is raised and blood pressure also rises. This switches digestive function o...ff; food remains too long in your digestive tract causing excess fermentation, bloating and gas. This also leads to reduced gastrointestinal tract integrity and leaky gut syndrome. This is more pronounced if you have a high dietary intake of processed food, low fibre intake, low intake of probiotic-rich food and short of omega 3 fatty acids. And is further increased if you are taking certain medications, smoke or drink alcohol. For advice on how to overcome digestive concern during perimenopause and menopause hit the link in bio to book an appointment today. See more
10.01.2022 Now you know why you need to change you can look at exactly WHAT needs to change. What will give you the clarity to develop an action plan. So ask your self the following questions? What exactly do you want to accomplish? What needs to change for this to happen?... What barriers will you face, mental and physical that will stop you along the way? What will you do if you lose motivation or stumble along the way? What will happen if you don’t make changes?
09.01.2022 Packed with healthy superfoods this rocky road makes the perfect treat. It is zingy and crunchy make it an ideal gift. Ingredients Dried blueberries x cup Almond slivers x cup ... Crystallized ginger x 1/3 cup (chopped) Toasted coconut flakes 3/4 cup Walnuts x cup chopped Pistachio x cup chopped Dark chocolate 80% x 500 grams chopped Coconut oil x 1 tablespoon Pinch of salt Method Line a rectangle baking dish with baking paper. Place all nuts, ginger, and coconut in a medium bowl and mix well together. In a heatproof bowl, place chocolate, salt and coconut oil. Place the bowl over a saucepan with simmering water and stir until melted. Pour chocolate over the dry ingredients and stir till just mixed. Transfer to tray and place in the fridge to set. Once set, break up and enjoy.
09.01.2022 We are constantly bombarded with health slogans on food packages low fat low sodium no added sugar, but does this mean they are the best option for you. The best option you have for ensuring the packaged food you eat is right for you is to read the food label. But understanding food labels (that section on the back of the pack) can be so confusing. So here are some general guidelines to take the confusion out of reading labels.... Don’t believe the big health claims on the front of the label, these can be misleading and are designed by marketers to get you to buy the product. Go to the ingredient list and read the list. Less is best and if you can not pronounce the word or do not know what it means it probably an artificial ingredient. Avoid foods that have a lot of numbers listed these are artificial. Ingredients are listed with the first one being the highest percentage ingredient. Always compare products by looking at the per 100-gram section, as serving sizes vary.
08.01.2022 Apple and Prosciutto with Brie Looking for a quick appetizer that looks as good as it tastes then this is for you. The crunch of the apple with the cheese and salty prosciutto is just divine. Ingredients... Apple x 2 ( can substitute for melon, pear or nectarine) Prosciutto thin slices x 200 grams Brie x 100 grams Rocket x 1 small bag Pomegranate x 1/2 (or use the frozen pomegranate arils) Olive oil, drizzle Balsamic gaze Salt and pepper to taste Instructions Slice the apples into 1/2 inch slices and each slice of prosciutto in half, slice brie into 1cm slices. Toss the rocket with oil, pepper, and pomegranate. Place a small bunch of the rocket mixture and a slice of apple, brie to each piece of prosciutto. Gently wrap the prosciutto around. Transfer to a serving plate or dish, sprinkle with balsamic glaze, extra pepper and pomegranate
08.01.2022 One of the powerhouses of minerals with zinc being involved in over 90 enzymatic reactions within the body; here are just a few: Used for DNA synthesis. Activates vitamin B6.... Used in the metabolism of vitamin A Essential for the production of thyroxine by the thyroid gland. Converts the amino acid tryptophan to serotonin and melatonin. Improving sleep, memory and mood. It is required for the production of digestive acids. Regulates blood sugar levels and is needed in insulin and glucagon production. Zinc is also required for protein synthesis within the body. Zinc is needed for healthy cell membrane structure. Essential for wound healing and repair of the stomach lining. It is needed for the development of reproductive organs. It is required for prostate function, sperm production and male hormone activity. Zinc is needed for skin health. Essential for healthy immune function. Zinc maintains your sense of smell and taste. Sources of zinc include shellfish, meat, wholegrains, cheese, milk, sunflower seeds, tahini, peas.
08.01.2022 So excited, signage applied to our new consultation room.
08.01.2022 Summers is coming, so time to eat stone fruit. YAH, one of my favourite stone fruits, is Apricots. Golden and juicy these little gems contain an abundance of nutrients. They are a great option if you are watching the calories with only 34 calories in two fresh apricots. Two fresh apricots will give you 5% of your daily recommended intake (RDI) of vitamin A and 4% of your RDI for vitamin E.... Both these vitamins are both antioxidants plus vitamin A prevents night blindness, and vitamin E can directly enter the eye and protect it from oxidative stress. The orange colour is due to beta carotene, a precursor required to activate vitamin A. To add to their antioxidant capacity, they also full of polyphenols flavonoids called chlorogenic acids, catechins, and quercetin. These flavonoids have been shown to protect you against heart disease, diabetes and cell degeneration. So eat them fresh, add them to your salads, they are great with cereal in the morning. Another great option is to eat dried apricots a handy on the go snack
08.01.2022 I thought, that the feeling of wanting to kill my husband for chewing or breathing was because I was old or cranky. But no it is another surprise you get with menopause, and it is called misophonia. Misophonia is when you are so sensitive to sounds that certain sound cause an emotional reaction. ... I have since discovered that oestrogen is involved in how our brain extracts and interprets auditory information. They are unsure of exactly how this works, but they now that women with reduced oestrogen can become more sensitive to noise or develop ringing in their ears. There is no cure but reducing stress, cognitive behavioural therapy, and anti-inflammatory diets can assist in reducing the occurrence of symptoms. Leave a comment and let us know if noises drive you crazy also.
07.01.2022 A little treat, that is easy to make and makes a great gift. Chocolate Fruit and Nut Bark Ingredients:... Dark chocolate x 680 g White chocolate x 170 g Freeze dried raspberries x 2/3 cup Freeze dried strawberries x 2/3 cup Sliced almonds x cup Pumpkin seeds x cup Chia seeds x 2 tsp Sea salt x 1/8 tsp Method Line a baking tray with baking paper and set aside. In a double boiler, heatproof glass bowl over a pot of hot water on the stove, over low heat, slowly melt the dark chocolate, making sure to stir the chocolate regularly, making sure the chocolate doesn’t get too hot. Repeat the process with the white chocolate. Pour the dark chocolate over the prepared tray and spread with a spatula to smooth evenly, then drizzle large spoonful’s of white chocolate on top using a butter knife to swirl through the dark chocolate. Sprinkle the raspberries, strawberries, almonds, pumpkin seeds, chia seeds and sea salt evenly over top. Leave it to sit at room temp until set (about 1-2 hours), then break up into pieces of your choice. NOTE: Store in a cool, dry place for up to 2 weeks.
06.01.2022 Pina Colada Smoothie on a warm summer day, this will not only refresh you but have your digestive system ready for Christmas. Ingredients 1 cup of coconut water... 2 tablespoons of lime juice cup pineapple chopped 2 teaspoons of apple cider vinegar 5 basil leaves Method Add all ingredients to blender. Screw lid tight and blend for about 10-15 seconds.
06.01.2022 Caffeine and menopause Do you have to give up coffee in menopause? A recent study of over 2500 women found that drinking caffeinated drinks e.g. coffee, caffeinated sodas and tea strongly increases your chances of suffering from vasomotor symptoms such as hot flashes and night sweats in menopausal women. ... But the up side is drinking caffeinated drinks was associated with decreased symptoms of mood swings, depression and increased memory. So it really is relevant to what your symptoms are, for some drinking that morning coffee is ok for others not.
05.01.2022 Menopause the Positives Menopause is often seen as a negative, when we are losing something and becoming less of a woman. It has been taboo subject to talk about, and the stories we hear are often about all the negatives' experiences. Maybe it is time that we openly talked about menopause, including the positives. It can be a time of liberation from monthly bleeds, the months in the year become just months in the year. ... Menopause is the most significant change your body has had since adolescence, menopause gives you unparallel chance to embrace change in a positive manner. Yes, it brings symptoms, but it also brings freedom. Menopause is a stage of life where we, as women, have the opportunity to manage our weight for health, not just appearance. A chance to lead a healthier more balanced life and become empowered over our future. After years of looking after others and focusing on their needs, menopause allows you to focus on what matters to you and then go for it with all of your energy, talent and time. Menopause, for me, is a time for me to tune in to my body and mind. Embrace this new chapter and love me for me; this is not an ending but a beginning. Drop a comment and tell the positives menopause has brought you.
05.01.2022 Should you be taking a calcium supplement? After menopause, it is recommended that women increase calcium intake to 1300 mg day to help protect them from developing osteoporosis. The most significant risk of developing osteoporosis is the reduced levels of oestrogen, which activates osteoblasts the cells that produce bone. ... Your risks are further compounded if you have a history of early menopause, had long periods of time where your periods were absent or infrequent due to hormonal imbalances. Most women are prescribed, or self medicate with calcium. However there is a growing amount of evidence that excessive calcium supplementation is linked to increased risk of cardiovascular disease. There is, however limited evidence that calcium supplementation prevents osteoporosis, but there is evidence that supplementation of calcium can help repair fractures. High calcium intake through diet has been shown to be protective for both cardiovascular and bone health. The recommended intake of calcium per day for menopausal women is 1300 mg. The bottom line is you have to ensure your diet is high in calcium, e.g. dairy, sardines, fortified soy milk or orange juice, tofu, and leafy greens. If you can not get enough calcium in your diet, speak to a nutritionist about the correct supplementation of calcium and the cofactors you need to ensure that it is absorbed and used in the bone.
05.01.2022 Feeling like your joints are dryer, tighter and you just ache all over? This occurs during menopause because oestrogen acts as an anti-inflammatory in the body. So reduced oestrogen lead to increased inflammation and increased sensitivity to pain. Oestrogen also regulates fluid in the body, so reduced oestrogen leads to reduced body fluids. Cartilage in our joints is 80% water, so reduced fluid equals reduced lubrication within the joints and reduced flexibility of ten...dons and ligaments around joints. Diet also plays a vital role with studies showing that a high intake of sugary and processed food, as well as caffeine and dairy, can trigger inflammation and aggravate joint pain. The inflammation caused by these foods is further compounded in menopause as you have reduced anti-inflammatory capacity due to reduced oestrogen levels. Other reason why you have increased joint pain during menopause is due to increased stress, weight gain and decreased bone health. So ladies, we need to ensure that we hydrate, eat a diet high in anti-inflammatory food and low in inflammatory food. See more
05.01.2022 Surviving the holidays season while you are working on a healthier you can be a challenge. So many events, so much food and let's not forget the relative that insists you eat something, "just one it will not heart". So here are my top 10 tips to staying on track: 1. Practice mindful eating, and truly enjoy your food, savour every bite. ... 2. Set yourself some boundaries by setting how many treats you will allow your self ahead of time. 3. Be prepared for social distractions, avoid standing and chatting near the food table and if standing, select your food, place on a napkin or plate, so you are aware of how many serves you have had. 4. Create a cheer squad, talk to your family, friends and work colleges about your goals over the holiday season and ask them to be the person that stands by your side when you need support in social situations. 5. Control the Situation arrange to meet somewhere away from food or meet at a restaurant that has healthy options. Be prepared and have healthy snacks on hand, offer to prepare a plate and take a healthy option you know you can indulge in. 6. Arrive hydrated, Drink water before you go, so you do not eat when you are thirsty. 7. Eat before you go, if you know, it is finger food, and you will be tempted then eat your healthy meal before you go. It is so easy to say no when you are already full. 8. Scan the room, look around and see what healthy options are available, fill your plate. Look for Wholefoods, when you walk up to the table, simply look for the food that is as close to nature as possible. 9. Retrain your brain to say DON'T not CAN'T. When you tell yourself "I can't", you generate a negative feedback loop so shift your brain to a positive feedback loop where you are telling yourself this is a choice I make, "I don't because I don't want to". Instead of telling others and yourself that you can't have that piece of cake and say "I don't want that piece of cake as I want to be healthier". 10. Be Forgiving If you overeat, forgive yourself and then just go back to eating healthy again. The holiday season should be about enjoying time with those we love not feeling guilty about what we eat. For a full review of how to implement these tips click on the link: www.leptnutrition.com.au/blog/healtht-eating-holidays
04.01.2022 This cabbage tastes very similar to the green variety but has some added benefits. One cup of raw red cabbage has 3 grams of fiber, 28 calories, 11% of your recommended daily intake (RDI) for B6, a fantastic 56% RDI for vitamin C, 28% vitamin K and 6% vitamin A. It also assists in lowering blood pressure as it is high in potassium. It has four times the antioxidants of green cabbage, the compounds that help protect our cells. But what makes cabbage unique is the sulforaphane,... a sulfur compound that is released when the cabbage is cut. Sulforaphane has been shown to have anti-cancer properties, boost heart health, and support liver health. This due to its role as an antioxidant and it’s used in the liver detoxification channels. Sulforaphane can also assist in lowering fasting blood sugar levels, helping manage Type 2 diabetes. So versatile it can be fried, fermented, eaten raw, turned into a salad.
04.01.2022 Cherry Salsa. Christmas is almost here, so let's add in some Christmas spirit to our family BBQ's. This cherry salsa is amazing with BBQ meats, so simple to make. Ingredients Cherries x 1 cup, pitted and halved Cherry tomatoes x 1 cup, quartered ... Cucumber x 1 cup, diced Red onion x cup finely diced Red chill x 1, finely chopped Coriander fresh x 2 tablespoons Lime x 1/2, juiced Salt and pepper to taste Note: add a pinch of some chilli flakes to add some kick. Method Wash and prepare all the vegetables. In a blender combine all the ingredients, and pulse until finely chopped. Transfer to a bowl and place in the fridge until chilled for 30 minutes. Serve with grilled steak or with tortilla chips. See more
04.01.2022 Roasted Rhubarb and Yanila Pot Yoghurt This is so refreshing, with the crisp tartness of rhubarb and sweet honey taste. Easy to make ahead of time and grab on the way out the door for a quick breakfast. Serves: 4 Prep: 10 minutes Cook: 20 minutes... Ingredients Rhubarb Rhubarb x 8 to 10 stalks Honey x 1/3 cup Lemon juice by x 2 tsp Ingredients: Yoghurt pots Greek Yoghurt x 500 grams Chia seeds x 2 tablespoons Vanilla paste x 2 tsp Honey x 2 tsp. Granola x 4 tbsp (sugar-free) Method Preheat oven to 200 degrees and line a baking tray. Rinse rhubarb and chop into 2 cm segments, place on the tray then toss with the honey and spread into a single layer. Bake in the oven for 20 minutes, tossing after ten minutes. Keep an eye on the rhubarb as can catch and burn on edges. Transfer to a bowl and stir in the lemon juice, place in the fridge to cool completely. Place yoghurt, chia seeds, honey, and vanilla paste in a bowl and mix together. In a small jar or glass, layer rhubarb and yoghurt when ready serve place one tablespoon of granola on top. Note: you can add 500 grams of strawberries to rhubarb and roast together also.
03.01.2022 Breathing exercises is one of the most straightforward life hacks I give my clients to change their health. Breathing exercises can support weight loss, decrease stress, reduce fatigue, reduce pain, reduce symptoms of IBS and help with hormone imbalances, to name a few health benefits. Deep breathing slows down your sympathetic nervous system reducing cortisol production, allowing your adrenals to have a rest. This allows your digestive system to rest and digest, increasing y...our digestive health. It also decreases insulin levels assisting in stabilising blood sugars and lowers blood pressure. Deep breathing also increases the oxygen levels in your cells, increasing your metabolic energy production. So how do you deep breathing: 1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed. 2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe. 3. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible. 4. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as possible. Go on take a deep breath and find out just how powerful this is.
03.01.2022 Cooked this up on the weekend and I am now obsessed with them, sweet is amazing with yogurt and the savory version I can not even begin to describe how good they are with cheese. Serves: 4 Prep: 5 minutes Cooking Time: 15 minutes Ingredients... Grapes red or green x 3 cups Thyme x 1 tbsp chopped Oregano x 1 tbsp chopped Olive oil x 1 tsp Salt and pepper Balsamic vinegar to taste Method Preheat oven to 375 degrees and line a baking tray with baking powder. Toss grapes with oil, oregano and thyme. Place on a tray and sprinkle with salt and pepper. Bake in the oven for 15 minutes. Remove from oven and drizzle balsamic vinegar over to taste. Serve warm with the main meal or in a salad, let cool and serve as part of a cheeseboard. For a sweet option instead of using the olive oil and spices for 2 teaspoons of brown sugar. teaspoon cinnamon and toss to coat and bake. Nutritional info per serve. Protein: 1.4 g Carbohydrates: 24 g Fat: 1.2 g Calories: 145
03.01.2022 Mango and Chicken Boats. These are a great and easy recipe to take to party that everyone will love. Ingredients: BBQ Chicken x 300 g Mango x 1 large (500 g)... Celery x 2 stalks, sliced thinly Red onion x small, sliced thinly Fresh coriander leaves x cup, coarsely chopped Little gem lettuce leaves x 12 Dressing: Olive oil x 2 tbsp Lime juice x 1 tbsp White sugar x tsp Garlic x 1 small clove, crushed Long red chilli x , deseeded, finely chopped Salt and pepper, to taste Method For the dressing, add all the ingredients to a bowl and whisk well. Shred 300 g of chicken from the BBQ chicken. Cut away cheeks from the mango on either side of the stone. Peel mango, then cut flesh into 1 cm pieces. In a medium bowl, gently toss the chicken, mango, celery, onion, coriander and dressing together. Arrange lettuce leaves on a large platter, then divide the chicken mixture among the leaves evenly.
02.01.2022 Using black and white thinking around food and exercise is an all or nothing approach to eating. This is some examples of black and white thinking: I can eat this. I've been "good" all week. If I eat this, I'm going to have to run an extra mile. I blew it today, so I might as well eat everything, but I'll start on my diet tomorrow.... I lost a 500g grams this week; I can eat this. I ate a biscuit today, I've blown my diet, I might as well eat another or have that pieces of cake. I feel like eating chips, but I know I can't, so I should probably eat carrots. Does this sound familiar, I know I can often fall into this trap. In today's society, there is so much information about food that we label it good or bad. This thinking with our diet leads us down the path of all or nothing. When we label foods as bad, if we do eat it, we experience guilty feelings leading us to binge or increased stress over food. We then through our hands in the air and think what is the point, leading us back to the fridge. So let's reframe how we think of food and activity, let's begin thinking in a grey. Let's stop the back and forth, all or nothing thinking and start reframing or thoughts to something like this. I want something sweet. I think I'll have some ice cream and fresh fruit. I would love a piece of pizza. I'll have a salad with my pizza, so I get some extra nutrients my body likes. I am a little bit tired today and do not want to go to the gym. I think I'll go for a walk. Time to start enjoying food, let your body guide you, begin relying on your hunger and fullness cues, cravings, flavours, textures, colours, and smells. This does not mean eating whatever you want; it is about bringing balance back. About still being able to enjoy the food you eat and nourish your body and soul. Drop a comment about what your black and white thoughts you have that sabotages your health.
02.01.2022 Vitamin C is one of micronutrients I find most people are short of when I analysis their diet. Vitamin C is an essential vitamin, meaning our body can not produce it. So the only way we can have vitamin C in our body is to eat it. Vitamin C is required for numerous metabolic functions including the activation of folic acid, conversion of cholesterol to bile acids, conversion of proteins to amino acids in the body, the transformation of amino acids to neurotransmitters (our ...feel-good hormones). Vitamin C supports the epithelial barrier function of the skin, and it is involved in collagen synthesis. Vitamin C is a powerful antioxidant that protects the body from free radical damage, as a scavenger against nitrogen oxide and oxygen species, such as superoxide radical ion, hydrogen peroxide, the hydroxyl radical, and singlet oxygen. Vitamin C is used in the liver detoxification pathways. The pathways that detoxify the body, including heavy metals. Vitamin C is used within our immune system, contributing to both our innate and adaptive immune system. Sources of vitamin C include citrus fruit, capsicum, broccoli, strawberries, kiwi fruit. Keep an eye open on Friday for a post about vitamin C and menopause
02.01.2022 Apple Salad with Raspberry Dressing is tangy supper bright salad that brightens the table. Ingredients: Whole hazelnuts x cup Fresh or frozen raspberries x 100 g... Red wine vinegar x 2 tbsp Dijon mustard x 2 tsp Honey x 2 tsp Olive oil x cup Granny smith apples x 3, sliced thinly Rocket x 120 g Fetta x 100 g, crumbled Method Preheat oven to 180 C. Spread the hazelnuts over a baking tray and bake for 10 minutes until toasted, then set aside to cool before roughly chopping. Mash half the raspberries with a fork in a small bowl, then add the vinegar, mustard and honey. Whisk to combine, then add the oil and whisk, taste and season with salt and pepper. On a large serving platter, arrange the rocket, apple and remaining raspberries, then sprinkle over the hazelnuts, cheese and raspberry dressing. HINT: Replace the hazelnuts with almonds or walnuts or for a nut free version use pumpkin seeds.
01.01.2022 Watermelon Bites Refreshing little bites of goodness, these watermelon bites are perfect for the Christmas table. Ingredients... Watermelon x 1.4 kg Red onion x finely chopped Virgin olive oil x 2 tablespoons Red wine vinegar x 1 tablespoon Pistachio kernels x cup chopped Pomegranate seeds x 1/3 Goat’s cheese x 50 grams crumbled Fresh mint leaves x cup Instructions Remove rind from watermelon, then cut the flesh into 2cm-wide slices. Using a 4cm cutter, any shape you like cut watermelon slices (about 25. Place on a large serving plate. In a small bowl combine oil and vinegar, whisk to combine and season to taste. Add the red onion, pistachio and pomegranate. Stir to combine. Spoon a little pistachio mixture onto each piece of watermelon. Top with goat’s cheese and mint and serve.
