Tuesday, October 13, 2009

Nutritional Guidance

Total fat – less than 10% per 100g
Saturated Fat – less than 3g per 100g
Sugars – less than 15g per 100g
Sodium – moderate = less than 400mg per 100g
Low = less than 120mg per 100g

40-60% of daily calories - carbs
15-20% of daily calories - protein

Take digestive enzymes once a day with breakfast
- capsule or powder
- best if derived from plant sources

- capsule or powder
Best with a large assortment of bacteria and with digestive microbes as well
- digestive microbes also called homeostatic soil organisms (HSOs) or soil based organisms (SBOs)
- should be taken on an empty stomach first thing in the morning

Take Omega 3 capsules
Whey protein
Goat & sheeps milk organic dairy
Fermented soy-miso, tempeh, tamari

Eat a large breakfast
Eat smaller, lighter, healthier & earlier dinners
Eat a lot of food during the day & drink a lot of water at night, a glass of water every hour after dinner
Eat slowly
Drink fresh wheatgrass juice every day - live chlorophyll

10min super vitality break every day including 5min in the sun

Omega 3 fatty acids increase insulin sensitivity & reverses hyperinsulinemia
- lower triglycerides
- reduce inflammation & pro-inflammatory cytokines

1Tbs flaxseeds/limseeds each day fights depression
- sprinkle on salads, vegies & cereal, mix into smoothies or dress salads with flaxseed oil

25g fibre per day
- 1 medium avocado 13.5g
- 1 cup edamame 8g
- 1 cup raspberries 8g
- 1 med banana 3g

Self crusting quiche

This can be served hot at home or cold on picnics. A salsa or chutney makes a good accompaniment. You can also add any leftovers such as sliced sausages, salami or bacon to this recipe.

1 large onion, chopped
2 cloves garlic, chopped
1 tbsp butter
3 eggs
1 cup milk
Seasoning (e.g. dried or fresh herbs, parmesan cheese, dash of sweet chilli sauce)
Salt and pepper
½ cup self raising flour
2 cooked potatoes, cubed
1 cup cooked vegetables
1 cup grated cheese

Preheat the oven to 220C. Cook the onion and garlic in butter until soft. Allow to cool. Combine the eggs, milk, seasonings and salt and pepper and beat with a fork. Pour this into a large bowl containing the flour and stir until just combined. Add the vegetables and cheese and pour into a well-greased pie or quiche dish (do not use one with a removable base). Cook for 30 minutes, then allow to cool for five minutes before cutting.

Get hydrated

Guidelines state that you should drink at least 30ml per kg of body weight.
For eg, if you weigh 80kgs you need to drink 2.4L every day.

Tips for eating more vegies

Make stuffed baked potatoes with corn kernals, spring onions, mushrooms & capsicum.

Stir diced red capsicum, currants, pine nuts, sliced spring onions, drained tinned salmon, lightly steamed broccoli & fresh basil through cooked rice, serve warm.

Serve salsa with chicken or fish, diced avocado, finely chopped spring onions (or diced red onion), chopped chilli & fresh coriander or mint.

Add grated carrot to rissoles.

Blend apple, ginger, carrot & OJ for a healthy drink.

Monday, October 12, 2009

Garlic Scallop & Chilli Pasta

Flour for dusting
Black Pepper, freshly ground
2 tbsp Butter
2 tbsp Olive Oil
400g Spaghetti
24 Scallops
2 Cloves Garlic, finely chopped
1 large Red Chilli, seeds removed, finely chopped
1 Lemon, finely grated zest and juice
Rocket leaves for serving
½ c Grated Parmesan

Cook the pasta in plenty of boiling salted water until al dente. Drain well.
Pat the scallops dry with a paper towel and dust them with flour. Season with salt & pepper.
Heat the oil and butter in a frying pan and cook the scallops quickly on both sides.
Remove the scallops from the pan and cover them with tin foil to keep warm.
Add the garlic, chilli and lemon zest to the pan and cook for several minutes until the garlic starts to turn golden.
Add the lemon juice.
Toss the garlic mixture through the pasta and add half the parmesan.
Quickly toss through the scallops and serve immediately with the remaining parmesan on a bed of rocket.