Recipe – Lemon Bliss Balls

Lemon Bliss Balls

I made these Lemon Bliss Balls to share with people at the first Riverland Health and Wellbeing Festival. Everybody LOVED them. Even those who looked hesitant when we told them there was no added sugar. No sugar doesn’t have to mean no taste!

These balls are perfect for mid-morning or mid-afternoon snacks. You can swap almonds for sunflower, pumpkin or flax seeds for a nut-free version.

The ratios of ingredients are only rough estimates. When making these kind of things I stand in front of my thermomix with the pantry and fridge doors open and just add whatever I see. So feel free to alter the ratios to suit your taste.

Try this for starters…

  • 1 cup activated almonds
  • 2 tablespoons of coconut oil
  • 7 medjool dates
  • 2 tablespoons of chia seeds
  • Rind and juice of 1 lemon
  • Dessicated coconut for rolling them in

Mix all ingredients (except coconut) in a high speed blender or Thermomix until well combined.

Roll into balls, and then roll in coconut.

Store them in a sealed container in the fridge.

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Product of the Month – October – Superfoods for Kidz

Do you have fussy kids?

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Is dinner time a struggle when it comes to vegetables? Do you worry your children aren’t getting enough nutrients?

Nutraorganics has a perfect product for you. Superfoodz for Kidz is a variety of flavoured powders that can be added to any meal to boost the nutritional benefit. We tested some of the flavours (Choc Berry Chunk, Vital Veggie and C Berry Blast) at the Health & Wellbeing Festival and found there’s something for each child’s taste. These fruit and veggie powders can be added to Bliss Balls, muesli bars, home-made ice creams, slices, smoothies and wherever else you can imagine.

The powders are freeze-dried superfoods. Superfoods are foods that have been found to have a higher nutritional content than other foods. They have lots of antioxidants, naturally occurring vitamins and minerals (rather than being artificially fortified), phytonutrients and bioflavonoids.

Superfoods for Kidz are available in the clinic for purchase or order online here.

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Superfoods for Kidz is made by Nutraorganics, an Australian-owned, Australian-based company on the Gold Coast. They source only the best quality ingredients and local ingredients if possible.

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What type of salt should we be using?

A few months back, I had an email question from a friend regarding salt. I have included the email below and my response.

Pink Salt

Hi Catherine,

I was wondering if you have heard of this salt (see attached page [not included here]). What salt do you use?

Love Lizzy xoxo


Hi Liz!

I haven’t heard of this particular one. But it looks ok.

I use Himalayan sea salt, which I buy in bulk through a co-op. And because I lost my Himalayan Salt at the back of my pantry a while ago, I also bought some Peruvian Pink Salt (mostly because it looks good in the grinder!) Celtic sea salt is another really good alternative.

Salt like anything, should be minimally processed so that it contains a full spectrum of minerals and nutrients that are there naturally in nature. A bit like sugar. It makes it better for you (contributing to more minerals in your diet) and also can help your body process it more effectively. Because unrefined salt (and sugar) is what we’ve been eating for thousands of years, the body recognises it as “food” and knows what to do with it.

So keeping that in mind, table salt or anything really refined and white should be avoided. Once you’ve eaten real salt, the other stuff actually tastes chemical anyway. You also need to be aware of claims of “sea salt” because most likely all salt at some stage came from the sea. But that doesn’t mean it hasn’t been processed. They also may be treated with “anti-caking agents” to stop it from clumping in the container, which adds more chemicals that don’t need to be there.

Salt can be added in small amounts to any food. A tiny pinch can also be added to your water while exercising as it does contain micronutrients and minerals that may be used up during vigorous exercise.

Thanks for the question! Keep them coming.

Love Catherine xx

 

Like all foods, the less processed and the more like it’s original form it is, the better it will be. The body recognises food in it’s original form and utilises it best this way. That’s what we’ve been doing for thousands of years.

 

What kind of salt do you use? Share your comments and experiences below.

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Self-care – what it is and why you need to do it!

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What is self-care?

Self-care is the art of taking CARE of yourSELF. Each and everyday. “But I have a family,” I hear you say. “I have kids, a job, house work to do, people to take care of, errands to run!” But like the oxygen mask on the aeroplane, if you don’t take care of yourself, you will be useless for all those other people.

Self care is taking time out each day for yourself. For each person it is different. You may like to have a massage, take a long bath, go for a walk, meditate, read a book, go fishing, draw, listen to music, play in the shed, have a coffee with a friend, write in a journal. The list is literally endless.

Go and get a piece of paper. Right now. If you’re on your phone, I’m sure there is a notes section you can use too.

Now list 5 things that you enjoy doing, that leave you relaxed, rejuvenated and happy. On this list can be things that take you 5 minutes, 20 minutes, half a day or a full day. (Or even more than a day if you’re like me and LOVE holidays.)

Even if you can’t do these things each day, put them on the list anyway. If your list is more than five, then good on you!

Why practice self-care?

As I pointed out before, self-care is much like putting on your oxygen mask in an aeroplane. It is so important to look after yourself so that you are happier, healthier and in the long run more reliable for your friends and family.

While taking this time for yourself, you will also give yourself a chance to listen to your own body. At all times your body is sending you signals. Your health depends on these signals. You might feel dehydrated and need more water. You might realise you’re exhausted and need an extra hour of sleep. You might notice the tension you’re carrying in your shoulder and need a massage. You might notice that bread you shovel down at lunch time is actually what is causing your bloated stomach and those pains you’ve been ignoring for months. You might notice how grumpy you’ve been with the kids and how short you’ve been with your family. You may remember you haven’t looked your partner in the eye and had a real conversation in weeks.

And although these things might be hard to face initially. And you might think that you “don’t have time to fix these things!” I can tell you that your long term health depends on it!

Now find that piece of paper. The one with your list. Below it list the top 5 things that are causing you stress right now. Leave a large gap between each one.

Go back and write two steps to let go of, reduce those stressors or certain self-care practices you can implement when those stressors rear their ugly heads.

What self-care practice will you do tomorrow.

While we’re here, let’s plan one for next week too!

“Please ensure you have secured your mask before assisting those around you.”

 

 

Image above courtesy of © Joao Estevao Andrade De Freitas | Dreamstime Stock Photos

 

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Staying Healthy During the Crazy Christmas Season

Christmas is definitely the time that people go a little crazy. Lots of Christmas parties, so much to do so little time, school is ending, work is ending, planning holidays, worrying about where “Christmas” will be held this year, stress of family, it goes on and on. In stressful periods it’s often people’s diets that suffer first, despite a good diet being crucial for the body coping. Christmas is a particularly tough time for this too with all the get togethers with various yummy foods, more alcohol than normal and the need to let your hair down. So here are my top tips to stay at your best during the Christmas season.

  1. Drink water between drinks
    In normal circumstances you need one litre per 30 kilograms of body weight, or around 30mL per one kilo of body weight (depending who you ask). When you are drinking coffee you add two cups of water per one cup of coffee and when you are drinking alcohol it’s about the same. So adding a few glasses in between your drinks will make a real difference, not only the next morning but to your health overall. If drinking between drinks isn’t your thing, you can at least make sure you have had your water quota spaced out through the day before you pop that bottle.
  2. Eat more salad
    The more cooked a food is, the less nutrients or ‘life’ it has left in it. The more processed (packaged) a food is the less ‘life’ it has too. Health isn’t a matter of how many calories or how much food you’ve eaten. It’s the quality of what you’re eating. Salad is a good option for Christmas dinners due to our warmer Christmas weather. It’s healthier than oily roast vegetables and won’t leave you feeling fat, bloated and lethargic after your meal.
  3. Slow down
    Stop rushing through this Christmas time. Focus on what is important. And when it comes to that Christmas dinner, slow down too. Eating slowly means you will eat less. It also means you will enjoy your meal that little bit more. It gives your stomach time to produce acid and enzymes for digesting which will help avoid that bloated and full feeling
  4. Keep your body moving
    Now that we have avoided that full and bloated feeling you won’t be feeling like that afternoon nap you usually need after Christmas lunch. Jump up! Have a game of cricket, play with the kids or use their toys. Keep active and keep moving because it is proven that exercise gives you more energy.
  5. Express gratitude
    Taking time to be thankful does wonders for people’s mood. Be grateful for your family around you even if they’re a little crazy, at least they’re around. Be thankful for the food that is on your table and this may slow you down for even just a few seconds from gobbling it all up. It means that you can savour the experience and not rush through, because next thing you know it’s January…or February…and the fun is all over.
  6. Eat more protein
    Protein and fat (good fats) are the ideal fuel for our body. Too many carbohydrates cause our body’s to accumulate excess body fat and contribute to many health conditions such as diabetes, heart disease and chronic pain. In the short term, carbohydrates give us an energy rush, not sustained energy which causes the body to crave more food, so we eat more often. This is your permission to gobble up that Christmas turkey, devour the roast lamb, hog the pork, tuck in to the beef, whatever you need to do to get more protein which will stop you from filling up on breads and other carbohydrate foods. Warning: This may cause a smaller dessert serving requirement.
  7. Fruit is a perfect dessert
    Although fruit does contain sugar it contains more nutrients and fibre along with the sweetness to finish off your meal. Swapping the trifle, pavlova or Christmas pudding for baked apples, berry sorbet or a variety of fresh fruit is a better option.
  8. Swap it
    1. Nuts instead of chips
      Putting a bowl of nuts on the table instead of potato chips provides a healthier option and with all the protein and good fats in nuts it might also limit Christmas lunch overload
    2. Butter instead of margarine
      Requires more time and space than I have here. Just know that butter is a real food, margarine is a chemical. Butter (if coming from grass fed, healthy sources) is good for you, margarine is not. Your body recognises the fat in butter and can put it to good use. Margarine is unrecognisable to the body and does lots of damage.
    3. Positive instead of negative
      See Christmas as a time for celebration whatever your beliefs. It is a time to spend with family. Time spent being grateful for what you have and for what has happened in the past year, then looking forward to the coming year. Try and see the positive in all that happens.
  9. Start on your new year’s resolutions
    If you ignore all my suggestions and still end up feeling fat, bloated and sorry after your Christmas dinner, this is the perfect time to start making resolutions if your health or weight is something you want to work on. And even if it’s not, now is the perfect time to start thinking, “What change do I want to make for 2014?” “What do I want more of?” or “What do I want less of?” Thinking about these things now gives you that little bit of extra time to think, plan and put into place your intentions for next year.
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