eating to live - julie dohertyeating to live. healthy eating is happy eating. because you &...

Eating to LiveHealthy Eating is Happy EatingBecause You & You’re Family

are Worth it!

A Healthy Family is a Happy Family

Julie Doherty is a Naturopathic Health Care Practitioner. Recognized as a World Health Leader, supporting thousands of people to Achieve & Maintain Optimal Health, Happiness & Vitality with the Food you Eat being the core foundationLearn more about Julie @https://juliedoherty.net/julie-doherty-naturopathic-practitioner/

Julie Doherty

https://juliedoherty.net/julie-doherty-naturopathic-practitioner/

Introduction: Mindful Nutrition 4

Chapter One: Optimizing Your Health with the Foods you EATBreastfeeding & Pregnancy 5 Steps to Eating Well for a Healthy Baby! 6Overcoming Sugar Cravings with the Food you Eat 7Eat your Way to a Healthy Heart 8How Digestive Problems effect your Health 9Foods to Heal Digestive Problems 10Daily Menu to Repair Digestive Function 11Eat your Way to a Healthy Liver & Kidneys 12

#Behind the scenes of your Liver & Kidneys 13#Foods to Eat 14#Foods to Avoid 15#Daily Menu Example 16

Chapter Two: Repair & Restoration of your Gut Microbiome So What Exactly is Gut Microbiome? 17Improve your Gut Microbiome and Never have a Weight Problem 18

Chapter Three: Catabolic Foods and Weight lossWhat are Catabolic Foods 19Catabolic Food List 20Anabolic Food List 21

Chapter Four: Eating CleanThe Benefits of a Plant Based Diet 22Steps to Making Changes to your Plant Based Diet 23The Connection between Plant Based Foods and Alkalizing your Body 24The Importance of Detoxification 25Smoothies and Vegetable Juices to Support Detoxification 26

TABLE OF CONTENTS:

Chapter Five: What about the Challenges

Getting the Family on board for Healthy Eating 27

Steps to Making the Transition 28

What about Children’s Tastes 29

Steps to Getting your Children Eating Healthier 30

Staying on Track when Eating Out or Entertaining at Home 31

Keeping it Simple – What does your Body need? 32

Eating Healthy on a Budget 33

Chapter Six : In the Kitchen

Menu Plan Template 34

Shopping List – Fruit and Vegetables 35

Shopping List – In the Fridge 36

Shopping List – In the Pantry 37

Shopping List – Condiments and Oils 38

Chapter Seven – Easy Recipes for a Healthy Life

Simple Breakfast Recipes 39

Time for Lunch 43

What’s for Dinner 49

Healthy Treats 56

Juices and Smoothies 59

TABLE OF CONTENTS:

Mindful Nutrition is about becoming mindful and aware of the foods you are eating and why. It is how you will build a positive, healthy and rewarding relationship with food.

In the following Chapters you will learn:• about the nutritional value of the Foods you eat, • how what foods you eat will be your best medicine • how to support healthy weight management, great skin, hair and nails, preventing

and overcoming disease• how to provide yourself with the energy and vitality to live the life you want to live• great, easy recipes, making changes for you easy to implement

You will learn how to make “Food Your Best Friend” “Not Your Worst Enemy”, and you will learn that what you eat, how you eat and whom you eat with, makes all the difference to the enjoyment of your food.

Becoming mindful about the foods you are eating and why, will give you a whole different outlook to food and your enjoyment of eating. making it easier to make better choices. There is a lot of misinformation out there, that can be confusing, I will help to simplify this for you

Mindful Nutrition

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Eating to LiveHealthy Eating is Happy Eating

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There is absolutely no doubt that the steps you take to eat well throughout your pregnancy, not to mention the time you breastfeed, will build a solid health foundation for your newborn love and for you as well - Mum.

Giving your baby the best start in life begins by implementing healthy eating habits. This is also very important for both you and your baby before you even conceive.

Whether you are pregnant or not, eating a healthy well balanced diet of fresh foods is important.

During pregnancy and breastfeeding, extra demands are placed on your body to supply the baby with their nutritional needs to develop into a wonderful, healthy little human being.Below I have included a list of the foods that are necessary for you to incorporate in your daily diet.

Bread, pasta and rice - it is important for these to be preferably spelt, or gluten free and Rice to be wild rice or brown rice. These can take up 5 - 10% of your daily diet.

Fruit & Vegetables - Key vitamins supplied by fruits and vegetables include:• Beta carotene for your baby's cell and tissue development, vision, and immune system• Vitamin C for your baby's bones and teeth as well as the collagen in your baby's connective

tissue• Potassium to regulate blood pressure• Folic acid to help prevent neural tube defects and promote a healthy birth weight

Fruit - 2 - 3 pieces of fruit or 1 - 2 cups of fruit should be eaten each day. The reason for including cups, is that in case you decide to dice your fruit or have berries. Best fruits are red apples, bananas, kiwi fruit, mangoes, pineapple, red grapes, watermelon and berries.


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Breastfeeding & Pregnancy

Chapter One: Optimizing Your Health with the Foods you EAT!




Diet plays a vital role in your health, as you will hear me mention time and time again it is the very core foundation for balancing healthy hormones, your brain and nervous system, your heart, liver, kidneys and healthy blood flow for transport of all the nutrients derived from your diet. It is important to want to implement a healthy diet at any stage of life, becoming just a little more vitally important if you are or wanting to become pregnant. I share with you here the vital nutrients that will help to develop a healthy baby and Mum.

Vegetables are natures multivitamins for optimal health and nutrition it is important that they make up the major portion of your daily diet being that of 75%. (4 - 5 different vegetables per day). The healthiest way of cooking your vegetables is either steamed or baked or sauté in a pan. Vegetables such as avocado, carrot, mushrooms, capsicum radishes, cauliflower and broccoli can be eaten raw, this is great for optimal nutrition. Vegetables to include daily are: Sweet potato, pumpkin, parsnips, carrots, celery, mushrooms, avocado, cauliflower, capsicum, radishes, broccoli, kale, spinach, peas, beans etc.Great Foods for Calcium: Organic whole yogurt, goats cheese, almond milk, almonds, figs, broccoli, edamame, tofu, okra, canned salmon, sardines, kale and other green vegetables.Protein: 3 portions per day. Animal protein, portion size to be the size of the palm of your hand and include, lean meat, organic chicken, fish, eggs, legumes, lentils, tofu, quinoa, green peas, beans, chick peas and green vegetables.

[Special Note]: If you are vegetarian or vegan then include the 2 - 3 serves same portion size as animal protein, of quinoa, nuts such as roasted almonds, walnuts, oats, wild rice, tofu beans and so on in addition to your vegetable intake for the day.Iron: Adequate iron intake is important at any time, however you don't need a great deal to be healthy. Best non animal sources are Nori/seaweed this can be eaten as a snack. You could include this as a snack with your roasted almonds. Another suggestion is grated ginger 1 - 2 teaspoons per day add to your herbal tea or salad dressing. Sesame seeds and pumpkin seeds, add one to two tablespoons to a roast vegetable or fresh salad.Iodine: It has been found that it may boost children's IQ. Foods rich in iodine: prawns, canned tuna, organic baked potatoes, turkey breast (also has selenium, cancer prevention benefits), strawberries, Nori/seaweed.Folate: Folate is Vitamin B9 (aka: folate, folicin, folic-acid). It is a water-soluble B vitamin that is easily found in the fresh food. Folic acid is the synthetic form of vitamin B9 found in fortified foods and supplements. As with most vitamins, the natural form of vitamin B9 (folate) is preferred, and better for absorption.The best food sources for folate includes: black eyed beans, chick peas, lima beans, mung beans, lentils, spinach, asparagus, cos or romaine lettuce, avocado broccoli, oranges and mangoes. As you can see, by eating a diet high in plant produce such as vegetables and fruit, it is not difficult to get not just adequate nutrition, but exceptional nutrition. One to two of these foods per day to get your daily intake of folate.Water: Drinking 2 - 2 1/2 litres of water per day, has many benefits. Firstly it assists in cleansing of your body, transport of essential nutrients and vitamins to your organs and tissues. It is also essential for healthy glowing skin, along with your daily intake of fresh fruit and vegetables.


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Steps to Eating Well for a Healthy Baby!




The Health Risks of Sugar are becoming more and more apparent each and everydayThis is as a result of an enormous increase in the consumption of fast food, packaged and processed foods, soft drinks, pastries, cakes, lollies, and biscuits that are now seen as regular everyday treats and consumables. It is these every day treats and consumables that are "Killing" your child/ children, causing obesity, heart disease, brain dysfunction and more.

The first important thing to do is to avoid supermarket or grocery shopping as much as possible, and if you must shop at a supermarket then: • have a list and only shop in the isles that hold the items you have on your list.• try shopping without the children.• only purchase your Petrol from the Service Station (NOTHING MORE)• avoid having any form of junk or fast food, drinks or lollies at home.

Sugar cravings occur when your brain is sending messages that your dopamine levels need to be raised. Thus it can seem a real problem when wanting to combat those cravings. The secret is to include healthy foods that will do the same thing but not course health problems.

Foods that Stop Sugar Cravings

Spirulina –Add this to your Favorite smoothie

Vegetables –Baked Roast VegiesCelery, Carrot & Capsicum Fresh as snacks

Fruit – Apples, bananas, watermelon & berries

Roasted Nuts & Seeds make great snacks & are Great food for eliminating sugar cravings


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Overcome Sugar Cravings with the Food you Eat




There is a direct link between a diet high in processed foods and heart disease.

Fast and processed foods have large quantities of sugar – making your blood stick. Salt leads to hardening of your arteries, trans fats and animal fats leads to blockages, interfering with blood flow causing hardening and narrowing of your arteries.

It is great that we have a wide selection of food available to us, however it is vitally important that we screen the foods we eat very carefully as even many of the so called healthy choices are loaded with salt and saturated fat.

The following group of vitamins and suggested fruit and vegetables support your heart, your arteries and capillaries, improves blood flow as well as improving nutrient absorption for your heart and the other organs in your body.

Bioflavonoids: are a Group of Compounds occurring mainly in Citrus fruits, Certain Vegetables and Berries. Because of their antioxidant effects of bioflavonoids and their ability to increase intracellular Vitamin C, rutin and hesperidin. These improve capillary permeability and blood flow like PCOs (Proanthocyanidins), anti-allergy and anti-inflammatory effects such as quercetin, (a polyphenol chemical found in vegetables, fruit and grains), improve capillary permeability and blood flow

Foods high in bioflavonoids include: Red Bell Peppers, Red capsicum, Strawberries, Citrus fruit & peel, Broccoli, Mangoes, Kiwi fruit, Papaya, Brussel sprouts, Garlic, Spinach & Green Tea.

Green Vegetables: Dark Green vegetables help prevent your organs and tissue from deteriorating because of their Powerful Antioxidant Properties, Essential Nutrients and Minerals. The high content of vitamins and minerals that your body receives will support healthy arteries, blood flow whilst assisting with detoxification of nasty chemicals and impurities.

These vegetables include Spinach, Kale, Broccoli, Cabbage, Dark Green Lettuce, Parsley, Endive & Rocket – just to name a fewThey can be lightly steamed, blanched with boiling water or even better still: For Complete Nutrient and Mineral Absorption they are Best Eaten Raw. You can add them to your favourite Salads and Smoothies

Healthy Heart Science now has found that the nitrate and chlorophyll found in green vegetables helps to keep your blood oxygenated, improves red blood cell production, has super cancer fighting properties whilst supporting healthy heart and energy function.

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Eat Your Way to a Healthy Heart




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How Digestive Problems effect your Health

Chron’s Coeliac, Candida are all Signs of Serious Digestion Problems

It is vital for your body to receive proper nutrition and eliminate toxic waste to treat and manage any health problems with your Digestive System.

The Initial Step to helping to manage and heal these processes is to put into place these dietary changes.

Eliminate Yeast, Dairy & Wheat from your Diet to begin with as they will aggravate these problems making the symptoms worse.

A healthy immune system requires a healthy digestive system, a healthy balance of microorganisms is necessary for optimal function of both your immune and digestive system. Various foods, medications and lifestyle habits will put this out of balance, killing off good bacteria and microorganisms. These being necessary for proper metabolism and transport of your nutrients thus supporting all your bodily functions. To learn more about digestive disorders follow this link: https://juliedoherty.net/how-to-start-a-yeast-free-diet/

Foods to eliminate from your diet, as these are known to cause harm. Sugar found in Refined carbohydrates, Processed & Packaged foods: Gluten: Wheat: Alcohol: Soft Drinks: Fruit Juices: All processed spreads such as margarine, animal fats, trans fats and hydrogenated vegetable oils such as canola and sunflower.

https://juliedoherty.net/how-to-start-a-yeast-free-diet/

Foods to include in your diet, to help heal your digestive and immune system.

Protein source—from poultry to fish to lean meats, protein does not only keep hunger at bay, but it also promotes a healthy body. When possible, stick to organic and lean meats to maximize the health benefits. Other healthy protein sources include beans, lentils, almonds, soy beans, chick peas, tempeh, yogurt, firm tofu, broccoli and spinach.

Vegetables—Vegetables are rich in anti-oxidants, vitamins and minerals which help control inflammation (and help with just about every other normal function of the body!)

Eat a wide variety of vegetables such as dark green leafy vegetables, cruciferous vegetables such as broccoli, cauliflower, cabbage, turnip greens, kale and Brussel Sprouts.

Root vegetables such as sweet potato, pumpkin, parsnips, beetroot, carrots etc.Eating four to five of these vegetables every day will provide all of the essential vitamins and minerals in a way that is easy for the body to absorb and is much more effective than multivitamins.

Fruit—again, you want to go for the low-sugar fruits. Apples, oranges and other citrus fruits, bananas, kiwi fruit and berries are great choices. Fruit juice is a high sugar item and one to avoid. In addition to the mentioned food items, there are other supplements and foods that can be included with your meals to provide a candida-destroying boost.

In addition include these:Garlic, Oregano Oil, Lemon Juice, Flaxseed & Fish Oils, Apple Cider Vinegar, Olive oil, Coconut oil and Grapefruit Seed Oil

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Foods to Heal Digestive Problems

Salt & Spices – Instead of using salt, use herbs to add great flavour, these are also beneficial to your health

Remember to Keep Sugar out of the Equation

On rising: juice of one lemon in a glass of warm water

Breakfast: 2 x Poached, scrambled or boiled eggs 2 pieces yeast-free-whole-grain toast with cottage cheese or almond spread. Porridge – ½ cup of Organic rolled oats in a saucepan cover with boiling water cook for 5 –10 minutes. Top with Organic Plain or Vanilla yogurt, 1 teaspoon of honey, berries or banana and sprinkle with cinnamon.

Lunch: Chicken, turkey cooked the night before: add to a salad with leafy greens, carrot, avocado, onion, tomato, cucumber and capsicum. Walnuts make a yummy addition as well.

Dinner: Grilled Salmon, or lean red meat, chicken or vegetable patties, chick peas, tofu, tempeh. In addition include 4 – 5 vegetables as listed previously for example: sweet potato, cauliflower, beans, kale, asparagus and broccoli

After Dinner Snack : Fruit as mentioned such as Berries, apple, banana topped with gelato or sugar free yoghurt and cinnamon.

It is still possible to enjoy your meals even on this “Specialized Eating Plan” to “Repair your digestive processes”. Otherwise known as “Healing your Gut”.

Each day introduce different and new vegetables to your menu to make it interesting and adds variety.

Before Bed: 1 tablespoon of Organic Apple Cider Vinegar in a glass of filtered water

By following this way of eating you will not only perform a candida detox, but you will also find yourself with more energy and better over-all health due to the nutrient-rich anti-candida foods you are including in your diet

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Daily Menu to Repair Digestive Function

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Eat your Way to a Healthy Liver & Kidneys

Apart from you skin, your liver and kidneys are your main two organs for detoxification. They help support your body from becoming toxic, literally poisoned from the various chemicals and harmful substances that you are exposed to each day.

One of the major problems with your liver apart from alcohol, is sugar where you would have heard of the term, “fatty liver”. This is the major cause of higher cholesterol. Kidneys, let me tell you here that your body is made up of 75% water and if this water isn’t filtered properly each day it will lead to kidney malfunction and kidney disease.

Water is a major support for your kidneys, drinking 2 – 2 1/2 litres of filtered water per day. Your kidneys play a vital role in the regulation of blood pressure and electrolyte balance.

Signs of liver disease or malfunction of your liver are – fluid retention, especially around the abdominal area, jaundice a yellowing of the skin and eye area, fatigue, bruising or bleeding easily and high cholesterol, unexplained flu symptoms, confusion, unexplained weight gain.

Signs of kidney disease or malfunction of your kidneys can be heart palpitations, kidney stones, change in urination either urinating more frequently with little output or difficulty in urinating, dark colour urine and frequent headaches.

As you no doubt can now understand, it is vitally important for your health to help maintain healthy liver and kidney function.

Behind the Scenes of your Liver & Kidneys

Foods you can Eat!

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All sprouts including alfalfa, sprouts, and mung beans.A squeezed Lemon and warm water every morningAll legumes (best soaked overnight before cooking).

All raw, baked or steamed vegetables, including sweet potatoes, pumpkin, Brussel sprouts, broccoli, carrots, swede, parsnip, peas, celery, onions, garlic, mushrooms, spinach, capsicum and beans. All nuts and seeds, almonds, sunflower seeds, pumpkin seeds and sesame seeds are best.

Fruit – red apples, rock melon, honey dew, kiwi fruit, strawberries, blackberries, cranberries, raspberries are your super fruits, however limit these to 2 – 3 pieces per day and separate from other foods. You can eat them alone or with yoghurt that is preferably lactose free, Vaalia make lactose free…

All whole grains, including rolled oats, rye, barley, buckwheat, linseed meal, millet, brown rice and whole grain pasta.

Spreads tahini, avocado, cottage cheese can be used in place of butter.Sun-dried fruits – Apricots, figs, dates, peaches, sultanas (in moderation).Tamari (reduced salt), tofu, tempeh

Instead of sugar – raw honey, rice bran syrup.

Replace milk and dairy products with preferably Goat or Sheep’s products or Soy, Almond, Coconut [use Australia’s own Organic brand unsweetened] and organic unsweetened yogurt.

Lean red meat (1- 2 x week), chicken (1-2 per week) and fish (3 x week): Buy your meats from a well-known butcher that you know that it does not have contamination with medications given to the stock: Note: Lamb is the least contaminated when it comes to red meat. When having animal protein the portion size should be no bigger than the palm of your hand.

Herbal teas such as: White tea, green tea, dandelion tea

Filtered water – water is essential for all of our bodily functions, especially for liver and kidneys to assist with detoxification. 1 ½ to 2 litres a dayIf you would like to have coffee, plunger or espresso coffee either black. Limit your coffee drinking to 1 – 2 cups per day and preferably before 3 pm

In addition:Organic Rice cakes, Orgran products are all vegan friendly.Vermicelli rice noodlesWraps: choose gluten free

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• Citrus fruits (except lemons and grapefruit)• Dairy• Gluten (there is much better access to gluten free products now)• Processed and packaged meals, these are usually loaded with salt, sugar and

preservatives.• Instant coffee• Packaged cereals high in salt and sugar• Animal fats• Dietary drinks and foods• Processed meats such as ham, salami, metwurst etc• Soft drinks, Fruit juices• Processed cakes, biscuits, pastries as the animal fats, trans fats, sugar and salt will cause

damage.• Eliminate or Limit alcohol to 1 – 2 glasses, 2 – 3 times a week preferably wine or beer

In summary to support healthy liver and kidney function is to minimize (and if possible) eliminate the taking of Prescribed and over the counter medications, also illicit drugs and reduce your consumption of Alcohol as mentioned above.

If you are on medication and are not able to come off it, then drink one to two cups of Dandelion tea as this will help support healthy detoxification of your liver.

Remember, drink 2 – 2 ½ litres of water per day, to support healthy kidney function and assist with detoxification.


Foods to Avoid!

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Daily Menu ExamplePre Breakfast: 1 x lemon squeezed in a glass of warm water with a teaspoon of extra virgin olive oil or flaxseed oilBreakfast:Porridge or Organic muesli with yoghurt, small amount of honey with Almond, Coconut or Rice milkOr 1 – 2 Scrambled or poached eggs with mushrooms, spinach and tomatoOr Smoothie: including a banana, kale, spinach, strawberries, blueberries, soy milk or rice milk and a teaspoon of honey you may like to include a teaspoon of wheat germ1 x cup of organic plunger coffee, green tea, white tea, English breakfast or peppermintImportant: Between meals drink 1 – 2 glasses of water

Mid-Morning:A small handful of almonds, walnuts and include 2 – 3 Brazil nutsOr a piece of fruit with yoghurt or on its ownOr rice crackers with tahini or almond spread, or organic or homemade dipsOr Sun-dried fruits – Apricots, figs, dates, peaches, sultanas (in moderation).1 x cup of green or white tea1 x glass of cranberry juice

Lunch:A piece of fish or chicken with salad or vegetables you may like to include: Vermicelli rice noodles or brown riceOr a bowl of homemade soup for example: vegetable soup, beef and vegetable, chicken noodle you may like some rice cakes with this using tahini or dips such as pumpkin, beetroot, tzakiti etc.

Mid Afternoon:A small handful of almonds, walnuts and include 2 – 3 Brazil nutsOr a piece of fruit with yoghurt or on its ownOr rice crackers with tahini or almond spread, or organic or homemade dipsOr Sun-dried fruits – Apricots, figs, dates, peaches, sultanas (in moderation).1 x cup of green or white tea or licorice tea

Dinner:Main: 1 serve of lean protein such as meat, chicken or fish – portion size (the size of the palm of your hand. Exclude heavy sauces made from cheese etc. Include 4 – 5 different vegetables such as mentionedDesert: could be crème rice made with soy or rice milk, honey, nutmeg and cinnamon: Or Custard made with soy milk and almond flakes: Or Soy ice cream either vanilla or chocolate bliss, yogurt is a great choice also and aids with digestion. You can add fruit to this such as strawberries, melon, banana, kiwi fruit etc. Top with sunflower or pumpkin seeds

Supper: You may like to have a hot chocolate made with Almond or Coconut Milk Or a gluten free muffin, sesame snaps

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So What Exactly is Gut Microbiome?

The word microbiome is defined as the collection of microbes or microorganisms that inhabit an environment, creating a sort of “mini-ecosystem”. Our human microbiome is made up of communities of symbiotic organisms, working together, being commensal and pathogenic bacteria (along with fungi and viruses) all of which, call your body home.

Summary: Your gut bacteria is a community of micro-organisms that live in your intestines. They can positively or negatively influence many aspects of health.

These communities exist in unique, complementary blends, and inhabit everything from your skin and genitals, to our mouths and eyes, and of course our intestines. The clusters of bacteria from different regions of the body are variously known as microbiota, including, for example, your skin microbiota, oral microbiota, vaginal microbiota and gut microbiota, also known as “gut flora”.In this book we are looking at your gut microbiome specifically, by improving this it also improves the other areas of your body as well.Reference: https://www.enviromedica.com/human-microbiome

How having a balanced Gut Microbiome benefits healthy weight management.

Your gut microbiota is a much needed factor when it comes to the breakdown and absorption of nutrients. Without it, the majority of your food intake would not only be indigestible, and your body would not be capable of extracting the critical nutritional compounds needed to function. These organisms working together in your mini-ecosystem, also secret beneficial chemicals as a natural part of their metabolic cycle.Research suggests that by improving your gut microbiome you need to include foods to support healthy microbiome activity and avoid, as much as possible, foods that destroy healthy gut microbiome. This will support healthy weight loss, improve energy and brain function. This is most likely due to improved digestive and energy function that occurs to improved nutritional absorption.

Chapter Two: Repair & Restoration of your Gut Microbiome

https://www.enviromedica.com/human-microbiome


Improve your Gut Microbiome & Never have a Weight Problem

Managing a healthy weight and improving your digestion, and your gut microbiome is going to beneficial in so many ways.

Below is a list of the foods that will improve your gut microbiome and the foods to avoid as much as possible that are the culprits for damaging your gut microbiome.

I have a rule that I share with my clients and that is the 80/20 rule. Ensure that 80% of your diet consists of foods that you know are going to benefit your health, happiness and vitality.

What Improves your Gut microbiome

• Fresh Fruit: especially red apples, kiwi fruit, and vegetables• Yogurt• Organic Coffee• Organic Black Tea, Green Tea and Dandelion Tea• Kefir, Kombucha, Pickled Vegetables• Freshly squeezed lemon in warm water once a day• Organic Apple Cider Vinegar• Organic Rolled oats

In summary the best foods to support optimal digestion and microbiome balance are: Garlic, Fresh vegetables some baked and some raw: ginger, onions, lemons, apple cider vinegar & pickled vegetables.

What Causes Damage your microbiome

• A diet that mainly consists of animal protein• Processed meats such as ham, bacon, Packaged Meals and Fast Foods• A Diet consisting of mainly refined carbohydrates such as cakes, pastries, biscuits

& bread• Soft drinks, Processed juices, Milk and Milk drinks such as iced coffee & iced

chocolate• Processed snacks such as chips, lollies, dried fruit, commercial brand chocolate• Drug medications & Smoking• Antibiotics• Heartburn medication & antacids

Over a period of time, disease will result when your gut microbiome is damaged, through poor diet. For example - ulcerative colitis, inflammatory bowel disease, stomach cancer, chronic fatigue, just to name a few.

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Chapter Three: Catabolic Foods and Weight Loss

Many people fail at losing weight because most weight loss programs are based on counting calories, it just becomes all too hard. The other problem is that it becomes very confusing about what to and what not to eat.

It feels that your whole life has been taken up by measuring what you are going to eat and also in what foods you can eat.

The good news is that if you change the percentage of the foods you are eating to catabolic foods, these foods having the ability to burn more calories than the calories you are eating, two major benefits for you are, no more counting calories and you won’t go hungry.

Catabolic foods are the opposite of Anabolic foods (Anabolic means related to building muscle) Anabolic have steroids that promote muscle growth (there are also corticosteroids which are found in anti-inflammatory medications).

To have a healthy balance when losing weight it is important to change the percentages of catabolic foods and anabolic foods that you are consuming each day. This will help to prevent muscle loss and loss of muscle tone. Benefits also include healthy hormone balance.

Catabolic foods burn more calories than they supply, and make for good food choices when wanting to lose weight and even maintain a healthy weight.

Your body uses calories to digest your food, however some foods provide more calories than your body takes to digest them, that is why some foods lead to weight gain.

Catabolic foods are also known as fat burning foods. As mentioned Catabolic foods provide fewer calories, whilst your body spends extra calories to process the food (metabolize). A simple example would be the intake of apples. An apple adds 85 calories to your body but the body has to spend 99 calories to process the food and derive energy for our body.

So by changing the percentage of Anabolic Foods to say 25% of your daily food intake and introducing 75%, Catabolic Foods this will help you to lose weight gradually, effectively and without causing health problems, loss of muscle or additional stress by having to count calories.

It is important when losing weight, not to lose muscle tone. This is why it is important to not cut back on how much you eat, rather change the proportion or percentage of the foods you eat, as mentioned above with the anabolic foods that will help to keep your hormones balanced as well as healthy muscle tone.

What are Catabolic Foods?

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FruitsBlackberries, blueberries, raspberries, grapefruit, lemons, limes oranges, papaya, mangoes, kiwi fruit, pineapple, plums, pears, rockmelon, strawberries, watermelon, apples, apricots, cherries, grapes, honey dew melons, nectarines, peaches, tangerines, pomegranates, rhubarb

VegetablesSprouts – particularly alfalfa, artichokes, asparagus, broccoli, brussel sprouts, carrots and celery: Chinese greens, cucumbers, eggplant, fennel, leeks, lettuces, fresh herbs, peppers, radishes, seaweed, spinach, sweet potato, tomato, zucchini, watercress:. Also green beans, beetroot, cabbage, cauliflower, endive, garlic, onion, parsnips, cabbage and capsicum

ProteinMost seafood – including bream, calamari, clams, crabs, salmon, flounder, mussels, prawns, tuna, lobster, sea perch, sardines, scallops, cod and oysters.Egg whites have the catabolic effect and the yolk has the anabolic effect, lentils, soya beans, chickpeas, turkey, and chicken breast fillet without the skin.

Note: Portion size of your protein should be the inside of the palm of your hand.

CalciumOrganic Natural YogurtCheese in moderation, cottage or ricotta are your best choices. Goats or Sheep's make healthier choices.Unsalted roasted almonds and walnuts

DrinksSmoothies – include coconut water or milk, almond milk: Plus any of the fruits mentioned above. Herbal teas such as green tea, chamomile, peppermint, lemon and gingerVegetable juice – including carrot, celery, beetroot (only a half a beetroot), spinach, kale, capsicum, apple, ginger and lime.

Vegetable soup full of potassium can include any of your vegetables from you catabolic list.

Water – Water is vital for every organ, every tissue in your body.

In summary, catabolic foods assist with weight loss by using more calories than they deliver. They will assist healthy weight loss by providing you with essential nutrients and calories without feeling deprived or losing muscle tone or energy.

Catabolic Food List

The intake of anabolic foods is important for healthy muscles and hormone balance.Food and herbal steroids are considered safe because the hormones are produced naturally in plants, having the ability to balance your own hormone system.

By including steroids in the foods that you eat, is a far better and healthier alternative than synthetic hormones that are cultivated in a laboratory and are not easily recognized or metabolized in your body. Synthetic hormones have known side effects that will cause harm.

In Summary, taking natural steroids in the food you eat, beats even the best anabolic supplement because you are allowing natural and safe ingredients to interact with your hormones. As you see most foods have both a catabolic and anabolic effect. The secret is to limit the animal protein and have the major portion of your meal/diet with plant based foods.Go back to the rule of 75% Catabolic Foods and 25% Anabolic Foods.

For people who are suffering obesity or major digestive health issues, it would be advisable to further restrict the diet – to eliminate gluten, dairy, all sugar and wheat. This will further support healthy weight loss and repair of the digestive system, otherwise known as “clean-eating”.


Anabolic Food List

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• Quinoa• Wild oats• Egg yolk• Celery• Spinach• Fava beans• Almonds• Brazil nuts• Olive oil• Coconut oil• Onions• Pine nuts• Yogurt

• Lean Red Meat• Chicken • Turkey• Fish• Shell Fish• Salmon

Eat Moderately Eat Minimally

I mentioned on the previous page about plant based foods and to achieve optimal health and weight control, it is necessary for these to make up at least 75% of your daily eating.

Now as you know there are many different and varied diets out there, but to keep it simple implementing the changes from a diet consisting mainly of processed, packaged, fast foods and animal protein is going to support your body to recover from any health problem. I will help you later in the book at how to implement these changes.

I now want to share with you the benefits that you will achieve by implementing these changes.

By increasing your intake of plant foods and decreasing your intake of animal based foods, will benefit you by decreasing your risk of disease.

It is of no secret these days that research has proven, that a diet of 75% plant based foods and 25% animal based foods has been found to support healthy aging, reduction in disease and supposed age related illnesses such as Heart disease, High blood pressure, Alzheimers.

There has been noted significant decrease in mental health problems, fertility problems and cancer due to an increase of vegetables, fruit, nuts and seeds being included into daily eating habits.

Noticeable improvements you will find within a few weeks of the changes are:• You will have more Energy, Feel more Vital and suffer less from common ailments such as

allergies, colds, flu, even from aches and pains. • Your body will recover so much quicker from any health hiccups along the way• You will feel happier with decreased anxiety, headaches associated with stress or your

nervous system


Chapter Four: Eating Clean

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The Benefits of a Plant Based Diet

• Eliminate animal foods that you don’t eat on a regular basis. For me, this is red meat. In my early adult life red meat just didn’t seem to agree with me. So it was easy not to choose it.

• Add more plant foods to your meal. Such as sweet potato, parsnips, cauliflower, carrots, zucchini, pumpkin, beans, peas, broccoli, kale. Also foods such as Quinoa, Brown rice, Black rice, as these are great sources of nutrients, fibre and protein. See below for further suggestions and health benefits.

• Nuts are a great source of nutrition, protein and fibre. They also aid healthy digestion. These include either roasted or raw unsalted – Cashews, Almonds, Pine Nuts, Walnuts etc.

• Gradually moving away from chicken or fish. If you do choose to go totally vegetarian then you could go alternate days to begin with, including either fish or chicken in your meal. Whilst decreasing the portion size. Then you may work toward just having one or two of these meals per week, to fortnightly, monthly until you feel quite happy to eliminate them altogether.

• Eating out can be somewhat of a challenge even though many restaurants are beginning to cater for vegetarians and vegans. The menu selection for these meals still leaves a lot to be desired. Don’t be afraid to ask if you see a meal that you like but don’t want the meat part of it, then ask for the meal without the chicken or beef. This will depend a great deal as to how strict you want to become, because quite often a red meat meal will be cooked with the vegetables or rice, but you can check on this by asking.

• Be Prepared stock your fridge with plenty of vegetables and plant based foods. Your pantry with nuts, seeds, wholegrain rice, quinoa, rice noodles and spelt pasta. This helps you to stay on track.

• You will find many of your non-dairy and vegetarian health food choices in your local health food shop and even at your local Fruit and Vegetable outlet.

• Find some simple, yet yummy recipes that you like and use flavours such as basil, bay leaves, thyme, mint, garlic, fennel, onion, caraway seeds, dill and many more. I will include some of my favourite recipes for you later in the book. I will also include some with fish or chicken, some vegetarian and some vegan for you.

It is important to realize that when making any changes to your life or lifestyle it is important to do this gradually. If you go from today, eating a diet of mainly animal foods, to tomorrow one of eating just plant based foods, you may well find that this will be too much of a shock to your body and your mind.

It is also learning about the whole foods you are going to need to obtain the best nutritional value from your plant based diet. There will changes to your way of shopping and of course your thoughts will be also changing.

No matter whether you are wanting to either eliminate animal protein altogether or to minimize it then you have come to the right place.


Steps to Making Changes to your Plant Based Diet

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Plant based foods are rich in antioxidants, are anti-inflammatory and are rich in bioflavonoids, these are essential nutrients for a healthy heart, digestion and metabolism. Plant based foods are also alkalizing and contain adequate amounts of protein to sustain a healthy life.

I will explain more about the importance of eating alkalizing, forming foods next.

I would like to share with you the top plant foods to begin with, add these to your shopping list:

• Red Bell Peppers or Sweet Peppers, also known as Capsicum – Red peppers contain three times more vitamin C than orange juice, according to some medical sources.

• Berries – Strawberries, blueberries, raspberries you name it berries are great for you.• Citrus Fruits – Oranges, lemons and limes, as well as peaches, nectarines and other fruits all

contain vitamin C and bioflavonoid super oxidants.• Broccoli – This green vegetable has a lot of vitamin C, as well as some other essential vitamins for

a healthy diet. As with other foods, use broccoli raw for best results.• Brussels Sprouts/Cabbage – for a hearty meal, include these cabbage type sprouts. Rich in

antioxidants, they are also packed with their own unique taste for a delicious way to get bioflavonoids and vitamins.

• Tropical Fruits – like mangoes, kiwi fruit and papayas, have a lot of bioflavonoids and other nutritional elements packed under their skins. These are becoming more accessible at supermarkets everywhere. Don’t miss out on what they have to offer.

• Garlic – by most accounts, garlic is a superfood. Our food culture has long been aware of its anti-inflammatory properties, but now scientists are counting it as among the natural foods rich in bioflavonoids, and therefore able to deliver the antioxidant values we associate with “healing foods.”

• Sweet Potato –has been found to support healthy blood pressure, maintaining healthy insulin levels, healthy bowels. Nutrient packed with Vitamin A, Fibre and Beta-carotene.

• Spinach – Popeye wasn’t kidding: this stuff has all of the qualities you would associate with a green vegetable rich in antioxidants. Spinach and Kale are packed with nutrition improving detoxification and brain power

• Kale – is one of the most nutrient dense vegetables on the planet. Kale contains the glucosinolate isothiocyanates (ITC) that fights the formation of H. pylori (Helicobacter pylori), a bacterial growth in the stomach lining that can lead to gastric cancer. Kale has antioxidants like vitamin C, vitamin A, and manganese, as well as vitamin K to fight against inflammation.

• Pumpkin - is a widely grown vegetable and is incredibly rich in vital antioxidants, and vitamin A, B, E and flavonoid polyphenolic antioxidants such as lutein, xanthin, and carotenes. These vitamins are essential for maintaining integrity of the skin and mucosa, as well as prevention against oral cavity cancers.

• Beetroot - contains potassium, magnesium, iron, vitamins A, B6 and C, folic acid, carbohydrates, protein, antioxidants and soluble fibre. Beetroot leaves are source of calcium, iron, beta-carotene, and vitamin C. Beetroot is known to help manage blood pressure and reduce your risk of heart disease and stroke.


Top Plant Foods to Begin with

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If you are or have been eating a large portion of acid forming foods, from animal sources, processed and packaged foods, alcohol just to name a few, the initial health problem here is that, your digestive health has become compromised.

The problem with consuming a diet high in acid forming foods is that firstly, it establishes a toxic environment within your body and tissues, and secondly, it leaches calcium from your bones that may lead to osteoporosis as well as cancer, acid reflux, candida, arthritis and lung problems, just to name a few.

These diseases are connected to a high acid levels in the body, known as Acidosis.Acidosis occurs when there is a build up of excessive acid in the body. There are two types of acidosis: Respiratory acidosis which develops when there is too much carbon dioxide in the body, and metabolic acidosis which occurs when the body produces too much acid or when the kidneys are not able to remove enough acid from the body.

The average diet today consists mostly of acidic foods or more accurately acidic forming foods. • These include red meat, eggs, some dairy products, soda, sugar, and coffee. A simple way you

can reduce the acid levels in your body, is by reducing the percentage of acidic foods you eat, in comparison to increasing the percentage of alkaline forming foods that you eat.

By now, you are learning that in order to improve your health, whether it be your immune system, heart, circulation, brain function, nervous system or weight management, by including a larger portion of plant based foods in your diet each day you will gain enormous benefits to your overall health, happiness and vitality. Not to mention the healing benefits of implementing these foods into your daily eating regime.

Research shows that alkaline forming foods are mostly found in vegetables, fruits, nuts and seeds, as these contain higher amounts of, potassium, calcium, magnesium, and iron, resulting in, what is known as, an alkaline ash. Acidic forming foods have been found to contain higher amounts of sulphur, phosphorous and chlorine, resulting in acidic ash.

In SummaryWhen there is excess acidity within the body, the body will take minerals from vital organs and bones, in order to neutralize the acid and remove it from the body.As a result of this happening, the body’s mineral reserves such as calcium, sodium, potassium and magnesium become dangerously low and will cause damage that may go undetected for years.

Until it reaches levels that will cause ill health from a term known as acidosis. Disease may well have commenced at this stage.

The majority of people already consume more than enough acid forming foods, therefore the body constantly generates acidic waste material from these foods being metabolised.

It is essential to your health for these waste products to be neutralized and excreted from the body. In order to give your body the best support with this neutralizing process, it is important that your body receives a larger percentage as mentioned (that being 75% of your daily food intake) be alkaline forming foods.


The Connection between Plant Based Foods and Alkalizing your Body

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Toxic overload is known as the “Silent Killer”

Since World War 2, the reckless use of chemicals has brought about a deadly cocktail, that can be found in the water you drink, the food you eat, the products you use to clean yourself, your clothes and your homes.

It is the binding of these chemical elements that compound, within your body, forming a bond connection, that results in the formation of a reaction. This may begin with symptoms such as skin sensitivities, and allergic responses such as Sinus, Hayfever and problems such as Asthma.It is this Chemical Bonding Reaction that causes the harmful effects within your body.It disrupts Healthy Function of your Organs and Tissues by damaging and destroying in many cases healthy cellular function.

This then leads to organs and various tissues within your body not functioning properly.Another way to approach detoxification is “Spring Cleaning”, except that your body will appreciate this more often than once a year.

My recommendation is every 2 – 3 months and follow a “Spring Cleaning” Eating plan, basically eliminating any type of processed food, to only eat fresh fruit and vegetables organic if possible. Abstain from alcohol, drinking of coffee or any habits that are toxic to your body such as smoking etc.

Follow these Simple tips to Start your Detoxing:# Eat organic food as much as possible.# Wash all fruit and vegetables in a solution of 1 cup vinegar to a sink of water.# Use certified organic skin care and personal care products.# Use certified organic household cleansers.# Do not smoke, find a healthy alternative to stress relief, join a gym, go for a run, play golf,

tennis, learn to dance and avoid passive smoking.# Reduce or totally avoid drugs and medication including aspirin, paracetamol and the

contraceptive pill# Reduce alcohol intake to 2 – 3 x week only drinking wine or beer and if possible avoid alcohol

intake altogether, during the “Spring Cleaning”.


The Importance of Detoxification

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Smoothies - An Easy Support for Great Health: Digestion can be greatly improved by including a smoothie into your daily diet. It will support a healthy colon and provide healthy bowel movements, protecting you against bowel cancer.

Smoothies are generally made up from fruits such as berries, bananas, mangoes, kiwi fruit, sometimes including apple and carrot. By adding yogurt to this blend you will also improve your gut bacteria otherwise known as your gut microbiome. Slippery elm and citrus peel help to restore and aid healthy movement throughout your digestive system. The importance of a healthy digestive system is necessary for the transport of essential nutrients and vitamins throughout your body.

Vegetable juices Making fresh vegetable juices is beneficial to any detox plan. A larger proportion of the vitamins and minerals can be absorbed by the body when they have been juiced because the fibre has been removed.

• Carrots are rich in beta carotene (produces vitamin A, an important antioxidant).• Apples especially red, organic apples are rich in vitamin C (for the immune system).• Ginger is thought to stimulate gastric juices and digestion; it is also good for circulation.• Kale is rich in antioxidants, it has inflammatory properties, high in iron and vitamin K• Garlic supports healthy bacterial and microbial activity whilst supporting a healthy immune

system

Quick Cleansing juice: 3 – 4 organic carrots, 1 – red apple, 1/2 beetroot chopped, 1 cup of kale or spinach, 1 teaspoon of grated fresh ginger and 1 teaspoon of chopped fresh garlic

Organic Fruit and Vegetables are much more readily available now than they ever have been from Farmers markets, check out your local fruit and vegetable stores online.

If you are not always able to purchase organic then you must ensure that you wash your fruit and vegetable thoroughly, I even recommend this for organic produce anyway.

The best method is to add a cup of plain vinegar to a sink of cold water wash your fruit and vegetables then rinse.


Smoothies and Vegetable Juices to Support Detoxification

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You have been working toward making healthier changes to your diet, but you seem to be struggling to get the rest of the family on the same page.

You love them and want them to be a part of these healthy food changes with you, and will be both helpful and supportive to you in making changes. The bottom line is that you want to see your family healthier because you care about them.

How do you go about eliminating the junk food they’ve become so used to and get them to make positive food choices.

The answer is that it needs to be gradual, one step at a time and remaining positive that it can be done! Also remember that people, even your own family, will learn more from watching what you do, rather than what you say. So it is important for you to lead by example and to stay focused as this is the difficult part to “Say Less and Do More”.

It all begins with a decision, the first step to any changes comes from the decision that you have made that you want to eat healthier, change not only the foods you are eating but also how you are preparing and cooking them.

The next step is the develop a firm understanding of the “Why!”, because when you have this firmly planted in your mind, it makes implementing the changes much easier.

It is also important to understand that it is not going to happen overnight. As humans, when we are presented with an idea of doing something different, making changes – the first reaction we have is to say and feel a very strong “NO”. Overtime as we see these changes are bringing significant benefits to us, then we begin to let down our guard and slowly allow the changes to take place. This is what I call, from a coach or counsellor’s perspective, when working with clients “Sowing the Seeds”.

So, you as the person, wanting to bring about these healthier changes within your family, are “Sowing the Seeds”.

As you know, with any seeds it takes watering, nurturing, weeding out the unwanted and bringing in the sunshine (these being the healthier changes). Think of yourself as the mighty “Oak” who was once a little acorn, who achieved greatness by firmly standing it’s ground.

Chapter Five: What about the Challenges


Getting the Family on board for Healthy Eating

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As I have mentioned, for this process to be successful long term, it has to happen in incremental steps, gradually, thoughtfully with love and commitment, that’s not going to happen overnight, but these are important life changes that will gradually improve with time.

• #1 –Stop Buying Junk Food for Home!You don't have to make an announcement to the family about the changes you are making. Just begin implementing them gradually. Begin with not buying any form of fast or junk food for home when you do the grocery shopping. Yes it was easy for me as I was the one responsible for the grocery shopping. I remained adamant about this.

Start by making healthier swaps, look at labels purchasing foods without chemicals, artificial flavours or colours. I began baking muffins, slices even cooking your own popcorn from scratch. Just the plain old popcorn that I cook in a saucepan with olive oil. Change your rice and pasta over to wholemeal, again you don't have to announce it. "Just Do It."When making spaghetti bolognaise: Firstly start with preservative free and lean mince or better still chicken mince. Use less of it and grate or use blender and add vegetables such as pumpkin, sweet potato, carrot. You can even sneak in some spinach and kale.If you don't make big announcements of the changes and just implement them gradually, it will make it easier for you.

• #2 – Don't Make Food Rules!This has been a tricky one for me, especially now that I am a grandmother. Yes I am still learning, but I have to admit even with my sons' I didn't ban them from certain foods, I just limited them. Just not buying junk foods or foods that I knew to be bad for them.I have learnt not to make rules as such, but I must admit I do explain what is wrong with having foods that are bad for you and the reason I don't buy them. It is not a positive thing to forbid things as such, but I have found when you explain the reasons why, simply and because of your love for them. It all works out. You’re never able to control someone else, but you are able to be a great mentor with the ability to set a good example.

• #3 – Appreciate Who You Are and Take Care of YOU!Eliminating any deep seated issues that you may have toward your body is vitally important, you can do this by having a gratitude list whereby you appreciate each and every part of who you are. Not only does this help you to feel better, it also helps you to actually look better. Living by example is the only way that you will bring about long term, significant changes. Taking care of your health is the first step.Bringing about healthy food changes and even behavioural changes is very possible within your family. It is always important to take small steps, one day at a time and to implement them with love.

• #4 – Be Forgiving of yourself and others:Sometimes it will seem for every step forward, there is a slide back, it is important to focus on the steps forward as these become more prevalent, then the slides back will become less prevalent.Keep Positive, reinforcing to yourself the positive outcomes and before you know it, the entire family will be enjoying a healthier life without even realizing it!


Steps to Making the Transition

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Raising children is the most difficult, challenging role you will ever play in your life. Many times the rewards are instant, like their smile, or when they touch your cheek or you see them just giggle at the simplest of things. However, many of the rewards will not be so instant and may well happen incrementally throughout their life.

When it comes to the foods they eat, I am going to be firm and say that you have to take control, especially in those early, formative years. Children’s taste buds are continually developing from the time they are born. They continue to develop from tasting and trying out new foods from when they go from being breast or bottle fed to eating say rice meal, then venturing to pureed vegetables and fruit.

I want you for a moment to think back to your childhood memories of the foods you ate, and how some of those foods that you didn’t like back then but like now. This is your taste buds changing as you begun to explore new foods.

You can do the same for your children, at first when you feed your child or children something different they will screw up their nose, maybe?, not really wanting to eat it. However, if you don’t make a big deal out of it, the next you serve that particular food or maybe some time later, they will actually eat it and enjoy it.

The lesson here is to give your children a wide variety of healthy food choices such as vegetables, fruit, lean meat, chicken, fish etc, even if they seem at first not to like them.Also when your child puts on a tantrum about not liking a certain food – “DON’T REACT”.Just finish your meal and when each person has finished, clear the table checking with your child that they have finished.

I am not going to tell you here how to discipline your child, but one thing I was told when my children were small, is that they will never starve. So if they haven’t eaten sufficient at a particular meal, they will be hungry at some other time. What is important here is that you offer them a healthy choice such as a piece of fruit, chicken, cheese (not processed cheese), feta or cottage cheese are the healthier choices. Vegetables such as carrot, cucumber, mushrooms or yogurt or even some nuts if they are old enough.

The last thing I would like to cover in this section is about giving children a choice or asking them what they would like to eat. This is very difficult for children, because they haven’t yet built up, a large enough repertoire of likes and dislikes to make a cognitive decision. When planning your meals it is important to include a variety of foods, both cooked and uncooked with everyone given the same choices and if it’s definitely something they don’t like, don’t make a fuss, just let them just leave it on their plate.


What about Children’s Tastes

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• Add Flavour: most of us hate bland food, I know I do, and as your young one gets older so will they. This is where you can begin to include very mild curries, stir fries are great, and you can include your onion, capsicum and garlic along with some mild herbs such as parsley, basil, rosemary and so on. Try to stay away from salt as you don’t want them to become used of this as part of the flavour. These flavours can be used in making any of your favourite dish to scrambled eggs.

• Allow them to help: yes, starting with a simple activity just guide their little hand with stirring the pot. Helping you get the ingredients out of the fridge or pantry and of course as they become older and they develop skills they can then help with chopping and putting the ingredients into the pan, wok etc.

• Lead by example: Wow this is so vitally important, from eating to how we encompass and live our lives. These little people watch our every move, they are our mirror. We are under the microscope with them. So if you don’t have great nutritional habits this is a great way to start improving the way you eat. then you will also be healthier to enjoy this lovely person whom you’ve brought into your life.

• Tiny steps: Remember this is a lifetime achievement, delivered on a daily basis. You will find it easier if you keep fast food, at a minimum and not having junk food in the house, so that when there is the odd occasion when these foods are eaten, they will not take over child’s eating habits. Firmly understand, these are occasional foods, and there will be some that are NEVER to be EATEN foods and that’s OK.

Allowing yourself to remain focused on the health factors that your children are going to be getting from making the decision to eat healthy foods and not fast, packaged or junk foods is what will help them to grow into healthy young adults, giving them a firm foundation for having a healthy balanced diet.

A Big NO, NO – is to not make these changes about weight - either losing or gaining weight, it’s all about Health, Happiness and Vitality.


Steps to Getting your Children Eating Healthier

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I love eating out and I love having family and friends over, but gosh how do you stay on track with your healthy eating. Here are 8 easy steps to help you stay on track when eating out or entertaining at home

1. Don’t deny yourself: Studies show that when you deny yourself “favourites”, you can often consume more calories making less healthy food choices, tending to “binge” later. Decide in advance what you’ll have and how much you’ll put on your plate, and then stop. Don’t count calories get to know what catabolic foods that we talked about in chapter three. Be aware of what you are eating and will it benefit your health. You may still choose a decadent treat, that your heart desires, however by being mindful you will indulge in a smaller serve.

2. Avoid Eating out of Habit: Sometimes when you have visitors, or when you go out, it can be easy to eat just because everyone else is eating, without truly thinking about whether you are hungry or not. Check you hunger dial and you may well opt for an appetiser or entrée something that is light, so that you can still be sociable. I make it a rule to “Never” eat on the run - no matter where or whom I am out with. I always stop and sit down to a meal. This way you are mindful of choice of food also how much you are eating. You will relax and enjoy your food. This also benefits your digestion.

3. Drink water before and after your meal: Drinking water decreases cravings and helps to regulate hunger.

4. Regulate your Meat Protein Portion size: If you are having steak or chicken it is important to that the size portion consumed should be no bigger than the size of your hand. It is important to avoid sauces and cheese added to meat meals as these digestive problems. A side serve of vegetables or salad as this will aid digestion with your meat protein.

5. Leftovers: Often when you have people over for a meal there will be leftovers, put these into disposable containers so that any of your guests can take these home or you may be able to freeze these for later.

6. Throw it away: This is so important especially for Mum’s or Dad’s with young children, what only gets half eaten you don’t eat it! If you have a dog or cat then give to them, otherwise throw it out.

7. So Getting Back on Track: If you have gone out or had people over and eaten something that you felt you shouldn’t have, that is OK, don’t drill yourself. Just get back to healthy eating tomorrow. Just be warned though, don’t get yourself so off track that you are ill afterwards.

8.Don’t Feel deprived: One of the biggest problems I know myself and have seen people trying to overcome is the feeling of deprivation from not having the chocolate, cake, chips or whatever you may have thought to be your fancy. I overcame this by changing my thinking that if it was a food or beverage that wasn’t going to be good for me or nourishing then I wouldn’t indulge. Once you set up a firm imprint in your mind of what foods are beneficial to your body and what are not, you no longer feel deprived. In fact you feel enlightened and proud because you are caring for your body.

Eating to LiveHealthy Eating is Happy EatingStaying on Track when Eating Out or Entertaining at Home

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Each day you need to eat fresh foods to keep your body running smoothly, to build muscle and lose fat. These include:

• Healthy proteins such as lean red meat, chicken, fish, eggs, beans, nuts, seeds and root vegetables to build & maintain muscle.

• Complex carbohydrates such as root vegetables, wholegrain rice, pasta and legumes for all your essential vitamins, minerals and fibre to give you energy and to support adequate cleansing and elimination.

• Filtered water for hydration, detoxification and transport of nutrients. It is important to drink 6 – 8 glasses per day

• Healthy fats such as olive oil, coconut oil, avocado, nuts, seeds, salmon, sardines, ghee, butter in moderation, preferably unsalted and organic.


Keeping it Simple – What does your Body need?

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There is a myth, that to eat healthy is expensive. I’d like to let you know that if you were to choose, supposedly healthy alternatives in the way of packaged or processed foods, dietary supplements and vitamins, then yes this would be expensive.

However, not only would this be expensive, it would not necessarily improve the status of your health. To improve the status of your health and also the health of your finances, I have these steps that will help, not only your health, but also your budget.

1. Buy in Bulk: Buy fruit and vegetables by the bag or as a whole for example a full pumpkin. However still check your prices, for example I found that onions are usually cheaper by the kilo loose than they are in a bag. So always check your prices.

2. Buy in Season: Fruit and vegetables bought in season and local are usually less expensive.

3. Choose Fresh over Prepacked: Prepacked is generally more expensive, as there is more expense in bringing the product to the convenience store.

4. Organic or Non – Organic: The introduction of organic fruits and vegetables has been a slow process. These can often be quite expensive fruits and vegetables that stand up quite well against the pesticides used and are least affected by commercial farming. They include:• Avocados, onions, cabbage, sweet peas, eggplant, rockmelon, kiwi fruit, asparagus, mango,

pineapple, sweet corn, watermelon, sweet potatoes, grapefruit and mushrooms.

Consider Organic Purchases for these products: spinach, kale, lettuce, apples, celery, capsicum, potatoes, peaches, nectarines, strawberries, pears, grapes, cherries, strawberries and animal products such as meat, chicken and eggs. Many of the vegetables are easy to grow yourself such as spinach, kale, lettuce, herbs and capsicum.

5. Buy Local either from your local fruit and vegetable shop or from your farmers’ market for the best quality. Even if they are a little more expensive the produce will last longer.

6. Avoid these purchases: soft drink, fruit juice, packaged biscuits, cakes, lollies, tinned foods and chips. These will add great expense to your food bill, and they are not REAL food. They will only break the bank not to mention your health. Vitamins and supplements are also an unnecessary cost when you are eating a fresh food diet.

7. Meals that save you money: These include stir fries, pasta sauces (home made), vegetable bakes, meal platters. By having your meal 80% vegetables and 20% animal or fish protein will cut down your food bill enormously as animal protein is very expensive. Slice your meat finely, cook lightly and add to a salad mix. Lean chicken or turkey mince makes a great bolognaise or meatloaf base. You can also use fish cutlets mash these and use for patties adding mashed sweet potato to extend the mix.

8. Plan your Meals ahead: Either at the beginning of the week or at the end of the week. Put together a menu for the week ahead and then write your shopping list to match.

9. Keeping your vegetables fresh: store in plastic sealed containers or special fridge bags. Don’t wash lettuce or green vegetables before storing, wash, during preparation time.

Eating to LiveHealthy Eating is Happy EatingEating Healthy on a Budget

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Our Family Menu Week of____________________________


Menu Plan Template

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Snack

Lunch

Snack

Dinner

// Page 34

Chapter Five: In the Kitchen

Baby Spinach / Spinach CapsicumKale Chillies

Broccoli Sprouts

Sweet Potatoes Dark Green & Red Lettuce

Pumpkin Avocados

Parsnips Tomatoes

Cauliflower Cucumber

Beans Parsley

Carrots (purple are especially good for you) Berries – strawberries, blueberries, raspberries, blackberries (choose two)

Celery Bananas

Mushrooms Apples (red are especially good for you)

Garlic Lemons

Onions Grapefruit

Fennel Pears

Leeks Red Grapes

Mint Kiwi fruit


Shopping List – Fruit & Vegetables

Important to note here: Choose what is in season: Always to - Remember that buying - Locally produced produce: Fresh is Best.Choose 6 - 10different vegetables and remember to have a rainbow of coloursFor example: Orange, Green, Red, Purple and so on.Fruit choose 4 -5 different varieties of fruit

// Page 35

Coconut Juice Sweet baby peppers (filled with soft cheese)

Organic Grapefruit juice Free Range Eggs

Organic Pomegranate juice Cottage Cheese

Organic Kombucha Ricotta Cheese

Organic Coconut Milk or Almond Milk Soft Goats Cheese

Organic Plain Yogurt Hard Goats Cheese

Vaalia Vanilla Yogurt (great for easy snacks)

Olives

Eating to LiveHappy Eating is Healthy Eating

Shopping List – In the Fridge

Choose from this selection what suites you best – Remembering these often make great snacks.

I am often asked about frozen options as for vegetables or fish, personally I haven’t found frozen options to be as tasty, so therefore I would imagine they are not as nutritious. As for fish if you buy it fresh from the fish market and freeze it, it definitely tastes better than the frozen fish from the supermarket. However, as quick for having something in the freezer to make an easy or quick meal, it is not going to do harm to have now and again. Just don’t make a habit of it.

I have found meat and chicken from my local butcher, organic when possible, to be far tastier and not tough when cooked. These meats seem to be fine to freeze when purchased from your local butcher. Remember, it is all about the Freshness and Quality, that I have found can’t be beaten by anyone else than your local butcher etc

Lean Red Meat Scallops

Chicken mince Prawns

Chicken breast or Chicken Thigh Atlantic Salmon

Turkey breast Deep Sea Perch

Lean Pork Fillet Sword Fish

// Page 36

Cereals, Breads and BiscuitsRemember that many of these foods are processed so it’s important to keep this in mind and have them as a small portion of your daily diet.


Shopping List – In the Pantry

Rolled oats Organic Sour Dough Bread

Rice Flakes Wholegrain or Seeded Gluten Free

Organic Muesli Freshly sprouted bread (available health shop)

Pure Foods Organic Porridge Ancient Grain Breads – such as Spelt, oat, millet, barley & Rye

Gluten free or Spelt Wraps Orgran Gluten Free Wafer Crackers

Gluten Free Pasta Organic Quinoa Flakes

Spelt Pasta Organic Quinoa Flour

Rice Noodles Coconut Flour

Angel Hair Pasta Rice Flour

Organic Brown, Black or Wild Rice Corn Flour

Organic Quinoa Buckwheat flour

Pasta, Flour and Rice

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Turmeric Roasted Almonds

Cardamon Pinenuts

Cumin Raw Cashews

Coriander Coconut Flakes

Onion Flakes Sunflower Seeds

Garlic Flakes Green Currie Paste

Fennel Garlic Infused Olive Oil

Sumac Sweet Soy Sauce

Chillie Flakes Organic Soy Sauce Salt Reduced

Organic Honey Hoisin Sauce

Sesame Seeds Sweet Chillie Sauce

Organic Ground Coffee Organic Cold Pressed Olive Oil

Organic Hot Chocolate Organic Cold Pressed Coconut Oil

Raw Sugar or Coconut Sugar Sesame Oil

Pure Vanilla Extract Rice Bran Oil

Peppermint Extract Flaxseed Oil

Dry Pomegranate seeds Balsamic Vinegar

Dry Cranberries Moro Wine Vinegar

Pumpkin Seeds Regular Vinegar (wash fruit & vegetables with)


Shopping List – Spices, Condiments and Oils

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Breakfast is the most important meal of the day, however quite often it can be one of the most difficult and challenging meals

After hopefully sleeping for 8 hours your body needs “Energy and Mental Boost” to start the dayI have for you these nourishing, yet simple breakfast recipes that will make it easier to start your day

#Yogurt, Blueberry and Pecan OatmealServes 1 = 1 cupful for each additional adult add one cup or for each additional

child add ½ cup

This is a no-cook oatmeal recipe, and is left overnight. Gently reheating oats in a saucepan quickly in the morning.

Then adding your berries, pecans and maple syrup.

What you need –• 1/2 cup old-fashioned rolled oats• 1/2 cup boiling water• 1 teaspoon pure vanilla essence• 1/2 cup blueberries, fresh or frozen, thawed Organic Blueberries• 2 tablespoons plain Greek yogurt• 1 tablespoon toasted chopped pecans (You could vary this with slivered almonds,

sunflower and pumpkin seeds)• 1 teaspoon pure maple syrup

What to do-Combine oats and water in a jar or bowl. Cover and refrigerate overnight. In the morning, heat if desired in a small saucepan

Now top with blueberries, yogurt pecans and maple syrup

I actually put this into a jar in the morning and take it to work with me.


Chapter Seven: – Easy Recipes for a Healthy Life

Simple Breakfast Recipes

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#Avocado, Radish and Cucumber on Sour Dough ToastServes 1-2

What you need-• 2 pieces of sourdough bread• 1 lemon squeezed• 1 avocado• 1 – 2 radishes• 4 – 5 slices of cucumber• 1 teaspoon of pinenuts• Ground pepperVariations for topping, use the avocado as your base then add tomato, onion, capsicum, mint, parsley and poached eggs. You can also add cottage cheese.

What to do-Pop the bread into the toasterIn a bowl add avocado, squeezed lemon and pepper and mash togetherThinly slice radish and cucumberSpread the avocado onto the toast and then top with the radish, cucumber and pinenuts. Sprinkle with ground pepper.

For variety you can also include a poached egg, scrambled egg, red onion, wilted spinach, grated goats cheese etc


Simple Breakfast Recipes

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#Berries, Banana, Kiwi fruit & Quinoa Fruit SaladServes 1 – 2

What you need-• 1/4 cup of organic fresh or frozen blueberries• 1/4 cup of organic fresh or frozen strawberries• 1 small banana• 1 kiwi fruit• 1/2 cup of plain Greek yogurt• 1 tablespoon Quinoa

What to do-Chop up fruit put into a bowl, top with yogurt then quinoaEach of these recipes provide you with Protein, Calcium, Essential Vitamins and Minerals.

For those Lazy Days at Home when you feel like a cooked breakfast, Ppoached or scrambled eggs are a great idea

#Poached Eggs with Spinach and Ricotta Cheese Serves 1 – 2

What you need-• 2 eggs• 2 teaspoons of white wine vinegar or apple cider vinegar.• 2 pieces of wholegrain or wholemeal bread toasted.• If you don’t want toast you can use the wilted spinach as a base or endive or even

avocado makes a good base. Warm avocado in oven whilst poaching eggs for 5 mins

• 1 cup of baby spinach• 1 tablespoon of Ricotta cheese

What to do-Boil kettle with filtered water. When boiled pour water into a skillet pan about 8 cm deep. Add vinegar.In a bowl put your baby spinach add boiling water then drain in a strainer after a few seconds.Put bread into toaster or in the ovenAs water comes up to boiling crack your two eggs separately into the boiling water.With a wooden spoon gently splash boiling water over eggs.Cook for 2 to 3 minutes for a soft yolk or 3 to 4 minutes for firm. Using a slotted spoon, remove egg from water.Place the eggs onto the toast or the base you have chosen.

Eating to LiveHealthy Eating is Happy EatingSimple Breakfast Recipes

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#Easy Scrambled Eggs Serves 1 – 2

What you need-• 2 – 3 eggs• 2 Spring onions (chopped)• 2 – 3 button mushrooms (chopped)• 1/4 cup of Almond or Coconut milk• Cracked pepper to taste

What to do-Crack eggs into a large mixing bowl. For fluffy scrambled eggs. use a whisk to fold eggs gently until yoke and white are fully mixed together.Pour in milk and mix again with whisk. Now stir in spring onions, mushrooms and pepper.Heat a shallow pan with a tablespoon of olive oil.When oil is heated add mixture stirring constantly until mixture is cooked through. Takes about 5 minutes.

Eating to LiveHealthy Eating is Happy EatingSimple Breakfast Recipes

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One of the main reasons you will crave the foods you shouldn’t be eating is because you are hungry. Contrary to popular belief, in order to lose weight or maintain a healthy weight you need to eat less, this just doesn’t ring true when it comes to fresh vegetables, fruit, lean meats etc. The only foods you need to cut back on or eliminate completely are processed, packaged, fast foods, soft drinks, juices and alcohol.

When you skip meals your body goes into what is known as “starvation mode” and will begin to store whatever you eat, this in turn leads to increased weight. Often you will hear people say and you may well have even said this yourself, “I don’t understand, I am not eating that much, but the weight just keeps piling on”.

It all comes down to firstly, the type of foods that you are eating, and then how often you are eating. By saying this it is important to have lunch, it can be light, however it needs to be healthy and also somewhat substantial.

By this I mean comprising of vegetables and or salad, some type of protein such as eggs, nuts, rice, pasta, seeds, lean chicken or fish. These can be chopped, diced or even eaten whole.

Some of these lunch time recipes you may want to alternate with the dinner recipes, depending on your schedules, work commitments and so forth.

I will start with a couple of soup recipes because these are easy and can be made the day before or on days that you have less commitments.

Eating to LiveHealthy Eating is Happy EatingTime for Lunch

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#Butternut, Fennel, Ginger & Garlic Soup(Serves 2)

The Benefits of this Yummy SoupButternut, fennel, ginger & garlic soup is warm, tasty, “feel good” in our tummies, while offering Immune and Circulatory Health SupportA great comfort food to have when you are either wanting to avoid or overcome colds, flu, sinus and hay fever issues. It will nurture your very Soul offering you additional benefits of supporting Weight loss, Healthy Liver and Supporting Healthy Detoxification.The mild spices have a “balancing” effect on the circulation and the heart.

What you need:• 1/4 -1/2 tsp.. Black Pepper• ½ – 1 Butternut Pumpkin• 1 Horseradish• 2 tsp. Fennel Seeds• 5 cloves Garlic• 2 tbsp. Coconut Oil• 1 tbsp. Olive Oil• 2 tsp. Grated Fresh Ginger• 1 Lime squeezed, also add grated rind from the lime• 2 onions chopped• 2 tsp. Massel Chicken or Organic Chicken Stock or 1 litre if Liquid stock• 2 litres of Filtered water or cover vegetables with water for a thicker soup

What to do:Roast the butternut pumpkin and horseradish in the oven at 200 degrees for 30 minutes. Remove and let cool. The skin will peel off easily with a potato peeler after roasting. When it cools, chop the butternut squash into cubes.

Heat coconut and olive oil in a large stock pot. Add diced onions, ginger and garlic to pan then sauté until lightly golden. Add pepper and fennel seeds. Add the butternut pumpkin, horseradish stirring through, now add stock and water: if using liquid stock you may only need 1 litre of filtered water. Bring to a boil.

Reduce the heat to a simmer. Cook for about 20 minutes. Then mash with a potato masher, or puree in a blender. Squeeze the juice of half a lime into the finished soup.

Serve hot with some wonderful wholegrain or spelt bread!

Garnish with some chopped chives or dill.


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#Baked Tomato & Basil Soup(Serves 2)

Tomatoes are well known as a good source of lycopene, the phytochemical responsible for making them red, this also has significant antioxidant properties. The latest research shows that the cooking of tomatoes increases their antioxidant effects.

The antioxidant properties that are found in fruit and vegetables are known to significantly reduce the risk of chronic disease.

What you need:•5 – 6 cloves of garlic remove skin & either crushed or diced •1 large brown onion peeled diced •1 kg ripened tomatoes, cut into half •2 tablespoons olive oil •1 – 2 cups of fresh basil leaves •1/3 cup of tomato paste •1 litre of Massel either Chicken or Vegetable Liquid stock •Warm sourdough bread to serve

What to do:1. Preheat oven to 200°C/180°C fan-forced. Line a tray with baking paper. Place tomatoes (skin side down). Spread crushed garlic over tomatoes. Drizzle half the oil over tomatoes. Season with pepper. Bake for 40 minutes. Remove tray from oven, put aside until cooled down. 2. Add remaining oil to a large saucepan. Over a medium heat, add onion stirring for 3 minutes or until golden, slowly stir in tomato paste and stock. Keep stirring until all blended. Allow to come to boil then reduce heat to low. Simmer for a further 15 minutes whilst blending your baked tomatoes. 3. Blend your baked tomatoes, garlic and add basil (save a few leaves for decoration) into the saucepan now. Slowly bring heat back up to boiling, then turn off heat. 4. Serve into soup bowls, adding decorative leaves of basil. For extra flavour you can also add a tablespoon of plain Greek yoghurt. Serve sourdough bread on the side or have on table for people to help themselves.


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#Tomato, Cucumber, Feta & Mushroom Salad(Serves 2)

This simple yet highly nutritious salad makes a great lunchtime favouriteTastes great and is super healthy!Cucumbers are a good source of vitamin B, are great for hydrating the body since they’re 95% water, and they contain properties that help fight against cardiovascular disease and cancer!Tomatoes are a rich source in vitamin A, C, Folic Acid, and Beta-Carotene. Beta-Carotene helps protect the skin against sun damage. They also contain a wide array of beneficial nutrients and antioxidants.

What you Need:• 1 medium cucumber• 1 punnet of cherry tomatoes or two regular tomatoes• 1 cup of fetta cheese• 1 cup chopped fresh basil• 1 onion sliced• 2 – 3 button mushrooms• 2 cups of baby spinach• 1 cup of either fresh or frozen peas (tip for peas just put in a bowl of boiling water for

about 2 mins then into cold water, then add to salad)

Blend these Together:1 tablespoon of extra virgin olive oil1 teaspoon of Balsamic vinegarGround black pepper to taste2 cloves of grated garlicThen pour over salad

What to Do:Wash salad vegies first, then place chopped cucumber, onion, mushrooms and basil into a bowl. Add the tomatoes, baby spinach, peas and fetta cheese. LLightly drizzle with the olive oil, vinegar, and pepper dressing. Toss and enjoy!

This salad will go really well with roast meat, garlic prawns, anything your heart desires.


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#Watercress, Pear & Baby Spinach Salad(Serves 2)

Great Things about Watercress A nutrient-rich perennial plant growing naturally around slow moving water sources, watercress has been known for centuries as an exceptionally nutritious herb for both eating and healing. It can be used in sandwiches, salads, and steamed as a side dish. It adds a tangy, peppery flavour as well as a plethora of minerals and vitamins – more than that of spinach, milk or oranges. The Vitamins A, C, and K, and phytonutrients such as isothiocyanates and gluconasturtiin in watercress strengthens bones, limits neuronal damage, fights infection, helps maintain healthy connective tissue, and prevents iron deficiency. Studies have found the compound PEITC in watercress may suppress breast cancer cell development and prevent DNA damage in cells. You can find this oft-overlooked leafy green in most supermarkets, so give it a try when you make your next green salad or sandwich. Remember, watercress from stagnant water may host harmful parasites or pathogens, so rinse and soak well before eating.

What you need:•2 cups watercress, trimmed, use sprigs•2 cups baby spinach, trim stalks•2 pears, sliced•Ground pepper to taste•1 carrot, grated•1 capsicum finely sliced•1 red onion finely sliced•1 tablespoon sesame seeds, toasted

Dressing:•1 tblespn fresh ginger, roughly chopped•¼ cup seasoned rice vinegar•¼ cup smooth almond butter mix with 2 tblespn hot water•1½ tblespn raw honey or maple syrup•½ tspn chili paste, or to taste•3 tblespn toasted sesame oil

What to do:Place watercress and spinach in a large bowl. Cut pears into thick matchstick-like slices. Toss gently with the watercress and spinach. Season with salt and pepper to taste.Place all dressing ingredients in a blender and blend until smooth. Drizzle dressing over salad and garnish with grated carrot and toasted sesame seeds.For variations you can add chicken, feta cheese, pine nuts or grated beetroot.


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#Julie’s Tasty Hummus Recipe: Packed with Goodness

Hummus makes a great dip as a pre-dinner appetiser with carrot sticks, capsicum, cucumber, radish etc. It is also yummy as base for a wrap, roll or sandwich with a salad.

Essential Nutrients include - Calcium, iron, folate, phosphorus, and B vitamins, it is also high in essential fatty acids, this being beneficial for a Healthy Heart.

What you need:2 x 400 gram cans of Organic chickpeas –Rinse the chickpeas well and save a few for decoration• 2 tablespoons of sesame seeds• 2 freshly squeezed lemons• 5 garlic cloves peeled• 1 medium red or brown onion chopped• For extra flavour you can pan fry the onion and garlic until golden then add to the blend• 1 teaspoon of ground black pepper• 1 teaspoon of cumin• 1 teaspoon of coriander• 1 teaspoon of chilli flakes• 1 teaspoon of sumac• 3 tablespoons of flaxseed oil• 3 tablespoons of olive oil

What to do:After rinsing the chickpeas in cold water. Put into the food processor.Add sesame seeds, garlic cloves, onion, squeezed lemon juice, pepper, cumin, coriander, chilli flakes, sumac, flaxseed and olive oil. Putting lid on food processor blend until the combination is to the consistency of your choice. Some people like it a little crunchy and others like it smooth. It doesn’t matter it is delicious!!!! Not to mention good for you.Now that the mixture is fully combined pour quantity you want into a serving dish,Put remaining mixture into storage container.

DecorationA few chickpeas, coriander or parsley leaves and sprinkle a small amount of paprika for some added colourThis makes quite a lot so you can store the leftovers in a airtight container in the fridge for a couple of weeks.


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#Fennel, Apple & Cucumber SaladServes 2 – 4 people

Fennel is a great source of Vitamin C and Beta Carotene. Along with the additional benefits of cucumber and apple.Fennel is known for its anti-inflammatory & antioxidant properties. As well as its balancing effects on blood sugar levels.So is a great food to include in your daily diet, to help manage mature onset diabetes.Cucumbers are classed as one of the world’s healthiest foods containing vitamins A, B, C, D and E are all in a fresh cucumber.

The antioxidant properties of cucumbers reduce the risk of cardiovascular disease and cancerApples provide great health benefits that include improved digestion, prevention of stomach disorders, gallstones, constipation, liver disorders, anaemia, diabetes, heart disease, rheumatism, eye disorders, a variety of cancers, and gout.

What you need:• 1 x Lebanese cucumber• 1/2 to 1 fennel bulb (depending on the size of the bulb)• 1/2 cup of mint• 1 x Apple• ½ red or brown onion finely sliced• 1 – 2 teaspoons of grated lemon rind• 1 – 2 teaspoons of dried chilli flakes• 1 – 2 teaspoons of ground pepper• The juice of one lemon• 1 x Tablespoon of organic extra virgin olive oilUse the feathery leaves of the fennel bulb, otherwise known as dill for garnish

What to do:Slice apple, cucumber, onion and fennel bulb. Mix together and place in a salad bowlIn a mixing bowl add lemon juice, lemon rind, ground pepper, dried chilli flakes and olive oilPour over salad mixtureBreak mint leaves off the stems and break feathery leaves off, of top of fennel bulb. Sprinkle over your saladMy husband and I have this salad as an evening meal, with sword fish. You cook the sword fish for 4 mins each side with a tablespoon of olive oil, 2 garlic cloves chopped and squeezed lemon juice.

A great easy and quick meal for anytime of the day or night.


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I don’t want you to think any of this is set in concrete, you can chop and change in whatever you want or as your appetite pleases. In other words you can have breakfast suggestions for lunch or dinner, lunch suggestions for breakfast or dinner and last but not least dinner suggestions for breakfast or lunch.

#Prawn Citrus Salad(Serves 3 – 4)

A great summer meal to share with family and friends or as an evening meal accompanied with some warm, hearty soup. (Soup recipes in Time for Lunch section).

Note: If you are not a seafood lover you can add any protein of your choice (such as organic chicken, sliced lamb, nuts, Tofu, egg etc)

What you need:• 500 grams – raw prawns, cleaned and deveined or as mentioned protein of your choice• 1 – 2 tomatoes diced• 1 cucumber– diced• 1 medium red onion – diced• 1 – 2 cups of baby spinach or rocket– roughly chopped• 1 red capsicum sliced and diced• 1 lime juiced• 1 orange juiced• 1 lemon juiced• 1 tblespn garlic infused olive oil• 1 handful of crumbled feta cheese• 1 tblespn of red chili flakes

What to do:Allow a litre of chicken or vegetable stock to come to the boil, for extra flavour you can add 1/2 cup of white winePut your seafood of choice prawns, scallops or calamari or tofu, into boiling stock for about 5 minutesIf doing chicken this will take about 10 – 15 minutesAllow to cool in fridge for about 20 mins

Whilst this is cooling: Mix together the juice of orange, lemon, lime and garlic infused olive oilIn a bowl combine tomatoes, cucumber, rocket and/or baby spinach, capsicum and onion. Add your cooled seafood or chicken then pour over citrus and oil mix.

Serve with fresh avocado and fresh warm rye bread.

Eating to LiveHealthy Eating is Happy EatingWhat’s for Dinner

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#Chicken & Couscous with Asparagus, Baby Spinach & LemonServes: 2 – 4 People

This meal is easy to prepare is inexpensive and full of great healthy protein for maintaining healthy muscle strength. This recipe supports detoxification, immune function with the anti-inflammatory and antioxidant benefits of Turmeric.

What you need:• 1 – 2 cups couscous• 1 teaspoon of infused garlic olive oil• 1 teaspoon of cumin• 1 teaspoon turmeric• 2 – 4 chicken breasts• 1 teaspoon ground pepper• juice of 1 lemon• 1 – 2 bunches of asparagus• 1 cup of baby spinach• 1 cup of chopped red capsicum• 1/2 cup of pine nuts

What to do:1 –2 cups of Couscous in a saucepan with a teaspoon of garlic infused olive oil and a teaspoon of cumin. Cover with boiling water and cook for 10 minutes. Stand until you have finished cooking chicken with lid on. When you are ready to serve then stir through baby spinach, capsicum and pine nuts.

2—4 Chicken breast sprinkle with ground pepper, add a tablespoon of olive oil to a heated pan, then add chicken breast.

Sear Chicken breasts on both sides until golden then add the juice of one lemon, place lid on pan and cook for a further 20 – 30 minutes on a low heat.

Lightly steam 1 – 2 bunches of asparagus or you can bake them in the oven for 10 mins while cooking the chicken.

If you have too much couscous you can store this and add chicken, baby spinach, capsicum for lunch next day.


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#Tomato & Basil Sauce with a Difference(Serves 4) This dish is vegan and vegetarian friendly

The Many Health Benefits of Tomatoes and BasilThough raw tomatoes are great for you, cooking them releases even more of the benefits. Tomatoes don’t lose any of their nutritional value in the high heat processing.If purchasing tomatoes nutritionally it is better if they are fresh, however it is better for you if purchasing already cooked to purchase in a glass container as no chemicals have leached which occurs when processed in a can. Remember, fresh is always best though. It’s pretty much the only fruit that is better for you when it’s cooked. I love Italian food so this is great news.Where possible, opt to buy organic tomatoes as they will have a higher dose of lycopene (a powerful antioxidant) than that of non-organic produce.

Now for Basil – Basil is considered an excellent source of vitamin K and manganese, a very good source of copper and vitamin C, and a good source of calcium, iron, folate and omega-3 fatty acids. You don’t cook basil you stir it through after you have taken your soup off of the heat. Then top soup with a sprig of Basil for decorationThis is a great sauce to add to a meat dish or pasta dish.

Great to use as a topping for Bruschetta, Steak or your Favourite Pasta dish

What you need:• 1 350 grams approximately jar of organic crushed tomatoes (please only buy in a jar not a

tin, as there is no contamination problems)• 1 tablespoon of organic tomato paste• 1 large onion diced• 4 – 5 cloves of chopped garlic• 1 tablespoon of olive oil• 1 teaspoon of ground pepper• 1 bunch of fresh basil roughly choppedFor variety you can add 2 tablespoons of chopped pitted olives and 1 tablespoon of anchovies and you have Puttanesco sauce.

If you are adding this to pasta, then have your pasta cooking while you are preparing the sauce. Either use gluten free or wholemeal pasta.

What to do:In a large saucepan put in olive oil. Allow to heat under a medium heat.Add diced onion and garlic. (If you are using olives and anchovies you can also include these) Stir for 5 – 10 minutes until goldenAdd jar of crushed tomatoes and tomato paste, stir through.Bring to boil, then lower heat to simmer for 5 – 10 minutes allowing the flavours to work through.Turn off heat and add basil.


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#Roast / Baked VegetablesServes 2 – 4 people

This can be served as a meal on its on, adding additional protein with nuts such as walnuts or pecans, beans or tofu. Also as an addition to your favourite meat, chicken or fish meal. Roast vegetables also make great sandwich fillers or salad additions.

Quick tip: if you want them as a sandwich filler, have bread and vegetables in separate containers and put vegies in just before eating.

What you need:• 500 grams of pumpkin (any type that you prefer)• 2 – 3 parsnips• 1 large or 2 small sweet potatoes• 1 large or 2 small red capsicums seeded and sliced• 2 onions• 4 – 5 cloves of garlic, peeled but you don’t have to slice unless they are large• 2 organic white potatoes• 1 tablespoon chopped fresh thyme• 2 tablespoons chopped fresh rosemary• ¼ cup of olive oil• 1 tablespoon of coconut oil• 1 teaspoon of freshly ground pepper• 2 tablespoons of balsamic vinegar

What to do:Preheat oven to 475 degrees F (245 degrees C). Put half the olive oil and the tablespoon of coconut oil in a large baking pan in oven whilst preparing vegetables.Cut vegetables into chunk size pieces whilst cutting onions into quarters and capsicum into slices.

In a large bowl, combine all the vegetables – pumpkin, parsnips, sweet potatoes, capsicum, and white potatoes. Mix onion and garlic in with the vegetables.In a small bowl, stir together thyme, rosemary, other half of olive oil, vinegar and pepper. Toss vegetables through until they are coated. Get roasting pan out of oven and spread vegetables evenly on a large roasting pan.

Put pan into preheated oven roasting for 20 minutes: Take out pan and stir vegetables over if possible, return to oven for another 20 – 30 minutes until vegetables are golden brown.Whilst the vegetables are baking, boil the kettle and about 10 minutes before vegetables are ready steam a couple of cups of broccoli or kale.


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#Asian Vegetable HotpotServes 2 – 4 people

Asian cuisine would have be one of my favorite cuisines, especially when it comes to health, easy cooking and light weight eating.

What You Need:• 2 tablespoons soy sauce • 1 tablespoon of olive oil • 2 tablespoons of miso paste • 1 large carrot, cut into matchsticks • 100g green beans, trimmed, halved • 100g shiitake mushrooms, quartered • 200 gms organic tofu sliced • 2cm piece fresh ginger, peeled, cut into thin matchsticks • 1 x 227g can sliced bamboo shoots, drained, rinsed • 1 bunch of bok choy roughly torn • 3 eggs, lightly beaten • 1 cup beansprouts, trimmed • 1 onion diced • 4 cloves of garlic chopped • 1/2 packet of rice noodles • 1 litre of organic vegetable stock or if not needing this to be strictly vegetarian you can use

chicken stock.

What to Do!

Add olive oil to a wok or deep saucepan get to medium heat, then add onion, garlic and ginger. Stir until lightly golden: 5 – 10 minutesCombine soy sauce, miso paste and stock stirring gently whilst bringing to the boil. Add carrot, beans, mushroom and ginger. Reduce to low heat and allow to simmer for 15 minutes.Add bok choy, rice noodles and bamboo shoots. Then add egg mixture. Stir through then turn off heat.Pour into serving bowls and top with beansprouts.


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#Guacamole

A great way to enjoy the health benefits of the humble avocado! Guacamole can be used as a pre-dinner dip, addition to your favourite steak or chicken meal or as a topping on those roast/baked vegetables, or even as a meal in itself with pita bread and sliced vegetables to dip. Avocados are just oozing with your good fats essential for healthy skin, eyes, hair and nails.

Enjoy my easy Guacamole recipe

What you need:

• 2 – 3 Avocados• juice of one lemon• 2 garlic cloves crushed• 1 teaspoon of olive oil• 1/2 – 1 teaspoon of chilli flakes (optional)• 1 tablespoon of chopped up mint leaves (You can change this at times and include basil)

What to do:Add avocados to either a blender or bowl and mash or blend.Then add garlic, lemon juice, olive oil, mint and chilli flakes.Blend until smooth.Add to bowl and garnish with some chopped tomato and mint.


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#Frittata – Breakfast, Lunch or Dinner Serves 4

This recipe includes lots of yummy vegetables to support your immune system and digestive processes including the anti-inflammatory benefits of turmeric.In addition to providing 5.5 grams of protein each, eggs are a valuable source of choline. Choline, found in egg yolks, is a micronutrient vital for optimum brain health, nerve signalling, cholesterol transport, energy metabolism and maintenance of cell membranes.

Egg Mixture - What you need:• 4 – 5 free range eggs• ½ cup of soy milk or vanilla organic yogurt• ½ cup of grated hard goats cheese• 2 teaspoons of turmeric• Pepper to tasteCombine the above ingredients in a bowl and mix together, let stand whilst preparing the vegetables below:

Vegetables – What you need:• ½ – 1 chopped onion• 2 – 3 chopped cloves of garlic• ½ cup of chopped pumpkin• ½ cup of chopped red capsicum• 1 small zucchini• ½ cup of chopped kale• ½ cup of grated hard goats cheese• 1 tablespoon of olive oil• 1 tablespoon of coconut oil• You can add any vegetables you really like or have in the fridge

What to do for Vegetables:Use a stainless steel frying pan that can later go into the oven. Put pan on gas or electric stove add olive oil, when oil is heated, add all vegetables except the kale. Stir vegetables through the oil. Cook for 10 – 15 minutes. Stirring every 5 mins. While vegetables are cooking heat oven at 180 degreesTurn off stove top, folding egg mixture through the vegetables, spread grated goats cheese over the top and put into the oven for 10 – 15 mins.Take out of the oven with oven mitts (of course), put pan on a wooden bread board. Allow a few minutes to set, then you can cut into 4 slices.Serve with a garden salad of dark greens, grated carrot, grated apple, walnuts and baby tomatoes.


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#Sweet Potato Cake with Cinnamon Frosting

A Healthy Snack that is Yummy too – That will Keep your Body Purring!Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamine, niacin, riboflavin, and, due to their orange colour, are high in carotenoids.Carotenoids are important for your health. Their antioxidant properties offer protection against certain cancers, as well as protection against macular degeneration, heart and circulatory problems.

Cinnamon and honey help support a stronger immune and digestive systems, improves your heart, bones, skin, teeth, and hair, as well as stimulate weight loss. It also helps in relief from itching, and the improvement of arthritis symptoms.

Cake Ingredients• 1 large sweet potato• 2 tablespoons of olive oil• 1 tablespoon of melted or liquid coconut oil• 2 tablespoons of organic honey (variations you can use for sweetness are a half cup of organic apricot or apple

juice)• 2 teaspoons pure vanilla extract• 2 eggs• 1 teaspoon ground cinnamon• 1 teaspoon of bicarb• 1 cup wholemeal self-raising, spelt or gluten free self -raising flour• 1/2 cup almond or coconut milk

What to do:Preheat oven to 180°C (160°C fan forced).Peel and dice sweet potato. Add the sweet potato to boiling water and cook for 10 minutes or until easily pierced but not soft.Mix olive oil, melted or liquid coconut oil together with honey. Mix in vanilla then add one egg at a time. Mix well together until smooth then add in cinnamon stir through.Gently fold in flour with a plastic spatula, gradually adding milk.Mash the sweet potato pieces well, you can use a blender to make nice and smooth. Now stir in gently to the flour mix.Transfer to a greased, lined 20cm x 20cm round tin and bake for 35-40 minutes. Before removing from oven, check that is cooked by poking a skewer into the centre of the cake. If it comes out clean then it is cooked and you can remove the cake from the oven. Allow to completely cool before applying the cinnamon frostingGarnish with fresh sliced fruit or even shaved dark chocolate

Frosting Ingredients:• 1 cup of ricotta or smooth cottage cheese• 2 teaspoons of liquid coconut oil• 1 tablespoon of honey• 1 teaspoon ground cinnamon• 2 tablespoons of almond or coconut milk• In a stainless steel or glass bowl add cottage cheese, liquid coconut oil, honey, cinnamon and milk.• You can either mix these with a wooden spoon or use a blender. Smooth on cooled cake with a plastic spatula


Healthy Sweet Treats

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#Gluten & Dairy Free Banana Cake Diabetic & Digestive Friendly

This is a Great recipe for you, it includes the spices sumac & cinnamon to help balance sugar levels, turmeric your wonder anti oxidant, anti inflammatory spice.

Honey and Bananas add all the sweetness you need, olive oil one of your healthy, good fats & eggs for your protein.

Did you also know that honey is a natural antibiotic and bananas contain potassium, B6 & B9, provide fibre and help in lowering blood pressure.

Cake Ingredients:• 3 large, very ripe bananas, mashed• 2 eggs, beat these separately in a bowl• 2 tablespoons of Organic Honey• 2 tablespoons of Olive Oil• 1/2 cup of almond flour• 1/2 cup of Quinoa flour• 1/2 cup of Coconut flour• 1 teaspoon of Bicarb• 2 teaspoons Sumac• 2 teaspoons Cinnamon

What to do:Add the flour and spices into a bowl, mix together.Then add beaten eggs, honey, olive oil & mashed bananas. Mix together well. The consistency should be fine without any further liquid, however if yours is a little dry you can some filtered water.Pour into a greased cake tin and cook in a moderate oven 180 degrees for 35 – 45 mins. Check with warmed skewer, if skewer comes out clean then your cake is cooked.Spread organic vanilla yogurt then sprinkle with cinnamon.



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#Cacao & Cashew Truffles

A Healthy, snack or lunch box treat for you or the kids!!!A Good source of Healthy Protein, Antioxidants, Good oils for your Brain & Nervous Function

What you need:2 cups raw cashews1 cup of raw pistachios3/4 cup raw cacao powder6 dates, pitted1 tblespn. coconut oil¼ cup filtered water1 cup shredded, dried organic unsweetened coconut flakes2 tblespn maple syrup

What to do:• Step 1• Grind the cashews, pistachios in a food processor to a fine consistency then add the cacao,

dates, coconut oil, maple syrup• Step 2• Once everything is blended well, add the water (starting with smallest amount and build if

need be) to make the mixture moist.• Step 3• Empty mixture into a bowl and get ready to ROLL! Take a small amount of the mixture,

and roll using the palm of your hands into balls about the size of a squash ball, (you can go smaller if you want to get more out of the recipe).

• To make them look attractive and even tastier you can have say some coconut flakes in one bowl, crushed nuts, slivered almonds in another, then say cacao powder and roll them and press the ingredients to cover each ball evenly.

• Step 4• To keep the truffles firm store in the fridge until ready to eat.



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Special Note: Juices and smoothies aren’t meant to replace food as such, they are a great way to assist your body with additional nourishment and nutrition during times of stress, ill-health or disease.

I personally don’t believe you need additional protein powders or nutrients when you are eating a well balanced diet with healthy proteins, vegetables and fruit.

However it may, at times, be beneficial to add something like a powder supplement called vital greens. It is important to consult your health practitioner so you can discuss exactly what your goal is for improving your health and any other goals you may have.

#Cherry Delight Smoothie Serves two

This is a great drink to boost your immune system, detoxify your body and regain energy

What you need: 2 cups fresh spinach or kale2 cups water1 banana1 cup fresh blueberries1 cup fresh cherries, pitted2 tablespoons Greek yoghurtYou can substitute the cherries with strawberries

What to do:Using a blender or Ninja juice extractorAdd spinach and water together until smooth, then gradually add remaining ingredients


Juices and Smoothies

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# Turmeric Milk

Enjoy the antioxidant health benefits associated with this “Golden Bedtime drink” as well as having great benefits for your skin, helps relieve arthritis pain, prevents disease and may well help you to get a better night’s sleep.

What you need:Organic coconut oil – 1 tspTurmeric powder – 1/2 – 1 tspAlmond milk – 1 cupHoney to taste

What to do:Mix all ingredients except for the honey in a saucepan over medium heat, but don’t allow the mixture to boil.Remove the milk from the heat.Add honey to taste.Let it cool and drink


Juices and Smoothies

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#Anti-Cancer JuiceDrinking this juice, together with healthy lifestyle changes, eliminating

destructive habits and thought patterns, will give your body the necessary support to fight ill health and disease.

What you need:• 1 organic beetroot – Betalain pigments that give beetroot it’s red colour, is a powerful

antioxidant that inhibits the growth and proliferation of tumours.• 1 organic carrot – Carotenoids found in carrots and other orange vegetables shows

significant anti-cancer benefits.• 1 organic celery stick – Aids in assisting purging of wastes and toxins from your body.

Apigenin, a primary constituent of celery, has been found to reduce malignancies of the skin, prostate, breast and digestive track.

• 1/2 a large or 1 small organic sweet potato – The polyphenol anti-oxidants caffeic acid and di- and tri-caffeoylquinic acids, are the cancer-fighting properties found in sweet potatoes.

• 1 organic radish – Once again radishes have strong anti-oxidant properties that support healthy cells whilst assisting in detoxification.

• 1 cup of shredded organic kale – The constituents found in kale have been found to down-regulate hormone receptor expression, promote apoptosis, suppress cell cycle progression and inhibit angiogenesis of human breast cancer cells. Consumption of brassica vegetables has been shown to reduce the estrogen metabolite 16alpha-hydroxyestrone, which is a breast cancer promoter.

• 1 tablespoon of grated ginger – ginger, a cousin of the super anti-cancer substance turmeric, is known for its ability to shrink tumours. Astoundingly, it is even more effective than many cancer drugs

• 1 tablespoon of grated turmeric – Turmeric’s active ingredient is an extracted compound called curcumin. Studies have shown that curcumin helps prevent several forms of cancer including breast, lung, stomach, liver and colon because of its anti-inflammatory and antioxidant properties. It stops the development of cancer by interfering with the cellular signalling aspects of the chronic disease.

What to do:One by one put your ingredients into a juicer processing with the introduction of each vegetable. Pour the juice into a glass and sip slowly for a half an hour.

Drink twice daily morning and night, over the next 6 – 8 weeks, whilst incorporating herbal teas throughout the day such as Organic White, Green, Chamomile and Peppermint teas.The reason behind juicing these vegetables is that the liquid it easily and more readily absorbed by the cells in your body. Requiring less energy in the digestive process, and allowing more energy for fighting the cancer.

You can either use the fibrous remnants as compost or you can make an organic vegetable soup, just by adding some onion & garlic.

If you have been diagnosed with cancer, make an appointment for the 8 week bracket to see your oncologist for an updated report.

Eating to LiveHealthy Eating is Happy EatingJuices and Smoothies

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#The Green Juice

A Recipe for Healthy, Glowing Skin, Improved Digestion, Liver & Kidneys

This juice also has the potential to prevent or overcome disease due to its antioxidant and anti-inflammatory properties. It also will support healthy detoxification and provide all the essential vitamins and nutrients your body requires to function optimally.

What you need:½ cucumber1 cup of kale, spinach or chard2 stalks of celery1 ripe banana1 teaspoon of grated ginger1 green apple1/2 cup of parsley1/2 cup of fresh pineappleJuice and rind of one squeezed lime or lemon

What to do:Cut and chop these ingredients, putting them into a blender or Ninja bullet blender and blend away, then drink.

Health Benefits:• Kale: plant protein (amino acids), antioxidants, fibre, calcium, vitamin A, iron, magnesium

– essential for regular digestion, immunity and glowing skin• Lemon/lime: contain high levels of vitamin C that assists with detoxification, anti-

bacterial activity, blood purification, pH balancer, liver cleanser and immune support• Cucumber: potassium, vitamin C – rehydrates your skin, reduces bloating, replenishes

necessary electrolytes• Banana: a great source of fibre, potassium, magnesium, vitamin C, vitamin B6, vitamin A

– aids healthy digestion/regularity• Pineapple: manganese, vitamin C, fibre, bromelain (enzymes) – anti-inflammatory and

antioxidants properties, improves immunity, anti-cancer properties, aids with reducing wrinkles

• Celery: calcium, B vitamins, iron, magnesium – as alkalizing properties, improves detoxification and reduces bloating

• Apples have anti-inflammatory, antioxidant properties that protect against cell mutation and improve immunity

• Ginger has been found to be powerful in the fight with cancer• Parsley is known to reduce the risk of cancer, improves immune function, reduces

inflammation and swelling association with arthritis, improves kidney function and aids healthy circulation and heart function.

Eating to LiveHealthy Eating is Happy EatingJuices and Smoothies

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By implementing fresh, healthy food changes to your daily diet, not only will you feel and look better, you will have more energy to enjoy doing the things that you love.

You will notice vast improvements in your mind, being able to think with more clarity, you will feel less anxious due to increased nutritional benefit to your nervous system.

Weight will no longer be a problem, as your body will metabolize effectively the foods that you are consuming.

I am so proud of you for taking these initial steps to improve the quality of your health and the quality of your life.

“The Quality of your Life, is Dependant on the Quality of your Health”

With Love to You,

Julie

Disclaimer

No Reproduction in whole or in part without permission is prohibited. The content of this article and any information contained on any web site linked from this article has not been evaluated by the FDA. This information is not intended to treat, diagnose, or cure any disease. It is provided for Health support and educational purposes only. It is always recommended that if you have Health concerns it is best to arrange an appointment to see a qualified health care provider with any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health program. This is to ensure that it is both suitable and safe for you.

Eating to LiveHealthy Eating is Happy EatingIn Conclusion

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