Creating a healthier life that works

1) There is no one perfect diet. There are pros and cons of them all. The main things to focus on are eating more whole foods (less processed), lots and lots of veggies and aiming to reduce the amount of added or ‘free’ sugar you have to less than 26g (6tsp a day). More on that here www.claireturnbull.co.nz/how-much-sugar-is-in-our-food/.

2) The processing of food and combination of fat/sugar/salt can make them very addictive and hard to

regulate your intake of and relying on willpower alone isn’t enough. You need to manage your access to these types of food.

3) Rather than relying on willpower, focus on changing HABITS. Need help creating a healthy routine? Check out my books and diary HERE.

4) Change your food environment – make it harder to access the things you want to be having less off and easier to access the things you know make you feel better when you eat or drink them.

5) Focus on creating a healthy relationship with food rather than diets, here’s how.

6) Check in with your caffeine fix – too much can compromise the QUALITY of your sleep creating a

dependence on it.

7) Get outside and expose your eyes to natural light for at LEAST 20-30mins a day (not in glaring light, you

don’t want to damage your eyes, but morning and evening walks to and from the office where you might wear your sunnies – take them off "#$%), lunch time – if not super sunny, let your eyes see the light. Don’t be a bear!!

8) Overwhelmed? Take microbreaks to allow your brain time to process all the data – no more using your

phone when you in the lift &'()*.

9) Surround yourself with positive messages – my planner is a great start for this, packed with inspirational quotes as well as daily and weekly planners. Put quotes on your phone and laptop as screensavers.

10) Looking for personalised nutrition advice? My team at Mission Nutrition can help – both here in NZ and also via Skype world-wide. If you need help working out who to see, flick me an email claire@missionnutrition.co.nz.

LOOKING FOR MORE INSPIRATION? • Find me on Facebook – I share lots of practical tips, ideas and all my TV interview here • I am here on Instagram – Inspiration in truck loads here • Check out my Linked in • My blog is here

Have a fabulous day Claire x

VEGETABLE & CHICKPEA CURRY

Ingredients:

• 1 large onion, chopped

• 4 large carrots, peeled and sliced

• 1-2 large potato/kumara or wedge of pumpkin, chopped into cubes

• 2 cans chopped tomatoes

• 2 cans chickpeas, rinsed

• 1.5 cups peas or corn or any frozen veg

• 2 cups water or reduced salt stock

• 2 tbsp curry powder or curry paste

Instructions:

1. Fry onion, carrot and curry powder/paste.

2. Add the rest of the ingredients apart from the peas/corn and cook for 20-30mins until vegetables are tender.

3. Add peas/corn and cook for another 5 mins.

4. You could serve with rice or just enjoy on its own. You can adapt this as you like – use any canned legumes and any veg, fresh, canned or frozen. Don’t like curry? Just leave the spices out!

BANANA, COCONUT & BLUEBERRY MUFFINS

Ingredients:

• 1/3 cup oil (e.g. Canola/Rice bran/Olive)

• 1/3 cup honey or maple syrup (can use less if you prefer)

• 2 eggs

• 1 cup mashed bananas (approx 2 large bananas)

• 1/4 cup unsweetened/natural yoghurt

• 1 tsp baking powder

• 1 tsp baking soda

• 1 tsp vanilla extract

• 1/2 tsp ground cinnamon & 1/2 tsp mixed spice (or 1 tsp of either if you don’t have both)

• 1/2 cup high grade, wholemeal or alternative flour of your choice

• 1 1/2 cups rolled oats

• 1/2 cup desiccated coconut

• 2 tbsp chia seeds

• 3/4 cup fresh or frozen berries

Instructions:

Food Processor Method:

1. Put oil, honey, eggs, bananas and yoghurt into the food processor and blend ingredients together. This is the ideal method if you want to use frozen bananas which can be added without defrosting them first, they just need chopping up before putting into the food processor.

2. Add the rest of the ingredients to the food processor (apart from the blueberries) then blend together until all ingredients are just combined.

3. Fill the 12 muffin cases half full with mixture then put 3-4 blueberries on top, then spoon the rest of the mixture on top of the blueberries to cover them over.

4. Bake for 15 mins, or until golden brown and a skewer inserted into the centre comes out clean. Enjoy!

The “Make it by Hand” Method:

1. In a large bowl, beat the oil and honey/maple syrup together with a whisk or a fork. Mash the bananas and add along with the eggs and yoghurt – beat well.

2. Add the baking soda, baking powder, vanilla, spices and whisk to blend.

3. Stir in the flour, oats, coconut and chia seeds until combined. It won’t be a smooth mixture – lumps are normal!

4. Fill the 12 muffin cases half full with mixture then put 3-4 blueberries on top, then spoon the rest of the mixture on top of the blueberries to cover them over.

5. Bake for 15 mins, or until golden brown and a skewer inserted into the centre comes out clean. Enjoy

EDAMAME & CHICKPEA SALAD

Ingredients:

• 1 can chickpeas rinsed and drained

• 1 cup edamame beans defrosted

• 1 small red onion very finely sliced

• Handful parsley very finely sliced

• 1-2 fresh chillis chopped (to taste)

Dressing

• Juice of 1 lemon

• 1-2tbsp extra virgin olive oil

• Black pepper to taste

Instructions:

1. Firstly make the dressing by whisking the lemon juice and oil, season with pepper to taste.

2. Next mix all the other ingredients together, pour over the dressing and enjoy!

3. Adapt: If you don’t like chilli you can add capsicum instead!

BREAKFAST NUTTY APPLE CRUMBLE

Ingredients:

• ¾ cup of unsweetened yoghurt • 1 apple washed and grated (skin on) • 1-2 tbsp of rolled oats or muesli • 1 tsp of ground cinnamon • 2-3 walnuts or almonds – chopped or 2tbsp of seeds • Optional: 1 tsp of runny honey

Instructions:

1. Spoon the yoghurt into a bowl and place the grated apple on top.

2. Sprinkle the oats and cinnamon over the yoghurt and apple.

3. Add the chopped nuts/seeds and optional drizzle of honey.

4. Stir it all together or eat as it is – however you prefer!

5. Adapt: You can use grated pear instead of grated apple or try stewed apple/pear instead!

CARROT & CURRANT WINTER SALAD

Ingredients:

• 6 small carrots (3 large)

• 1/2 cup dried currants

• 1/2 cup sliced almonds

• Handful of parsley

• 4 large celery sticks

• 50g tasty cheese

• 1 cup chickpeas or butter beans

Instructions:

1. Finely dice the parsley and then grate the cheese and carrots.

2. Chop the celery then add to the bowl with parsley, cheese and carrots.

3. Add the chickpeas/butter beans and the currants.

4. Stir to combine and enjoy!

VEG LOADED BURGER PATTIES

Ingredients:

• 1 x 400g tin of chickpeas

• 1 1/2 cups of frozen corn (defrosted)

• 1/2 bunch of fresh coriander

• 1/2 teaspoon paprika

• 1/2 teaspoon ground coriander

• 1/2 teaspoon ground cumin

• 1 lemon

• 3 heaped tablespoons plain flour (extra for dusting)

• 1-2 tablespoons of oil for cooking

• Wholegrain burger buns

• Add as desired:

o Lettuce

o Tomatoes

o Avocado

o Beetroot

o Carrot

o Gherkin

Instructions:

1. Drain chickpeas and add to food processor with sweetcorn and coriander. Add spices, flour and grate in lemon zest. Pulse until combined but not entirely smooth.

2. Dust surface with flour and shape mixture into patties of desired size (around 2cm thick). Leave in fridge for around 30 minutes for the patties to firm up.

3. Heat oil in a fry pan over medium heat. Cook the patties for around 10 minutes, or until golden and cooked through.

4. Create your burger, or your salad plate, with your favourite burger ingredients, and enjoy!

BEEF & CHICKPEA CASSEROLE

Ingredients:

• 500g beef rump steak, diced

• 2 tbsp. flour

• 1 tbsp. Oil

• 1 large onion, chopped

• 1 tbsp. Dried sage

• 2 medium carrots peeled and chopped

• 1 large parsnip peeled and chopped

• 1/4 pumpkin peeled and chopped

• 2 cans chopped tomatoes

• 2 tbsp. Tomato paste

• 1 cup salt reduced beef stock

• 1 can chickpeas, drained

• 1 cup frozen peas

• 2-3 large handfuls spinach

• Zest of 1 lemon (optional)

Instructions:

1. Coat the beef chunks in flour and add to oil in a large pan. Add onions and sage and brown for 2-3 minutes.

2. Add the carrot, parsnip, pumpkin, canned tomatoes, stock and tomato paste and bring to the boil.

3. Reduce to a simmer and cook on a low heat for 1.5-2 hours or until meat is cooked.

4. Add chickpeas, spinach and peas and cook for another 20 minutes.

5. Add lemon zest and serve with brown rice or mashed kumara and lots of green vegetables!

For more recipes and ideas check out www.claireturnbull.co.nz/blog