Rainbow Kraut Salad

Rainbow Kraut Salad

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Rainbow Kraut Salad

You’ll need:

1 bunch kale, chopped

2 cups grated carrots

1 cup grated beetroot

1 medium red onion, thinly sliced

1 cup cherry tomatoes, halved

1 cup Sauerkraut

For salad dressing:

1 cup greek yoghurt or unsweetened plain coconut yoghurt

1 1/2 Tbsp wholegrain mustard

1 Tbsp lemon juice

Mix the dressing till smooth and set aside.

Place the grated carrots, beets, sliced onions, tomatoes, kale and sauerkraut in a bowl. Add the dressing and mix well to coat the salad.

Enjoy the probiotic goodness on it’s own as a salad or serve it on the side.

Healthy Treats to Eat Without Guilt

Healthy Treats to Eat Without Guilt

Whether we are in a hurry, chatting with our friends or watching TV, we all eat without thinking sometimes. We’ve all been culprits of mindless eating at some stage.

Snacking on healthy foods is important as we can so easily fall into the moment of grabbing a packet off the shelf because its easy and marketing tells us it’s ‘healthy’ when really, it’s full of nasties. Hidden sugars, refined salt, and additives fill snack type foods and this leaves us feeling empty and unsatisfied, leading us to wanting to eat more and more.

So what’s the answer: We need to snack SMART & snack LESS!

Over the next few days, I’ll share some of my favourite recipes to satisfy your desire for something small and sweet and some more when you fancy crunchy munchies!!!

I like to batch cook but this doesn’t mean we eat it all, it’s a great idea to share with friends or freeze it down for another day, ready for when you need a snack hit.

These bliss balls are a good source of mono saturated fats, protein and packed with many minerals including magnesium, zinc, calcium, potassium, selenium, iron and fibre. Be warned! They are more-ish yet extremely satisfying (unlike the packages snacks)

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Divine Apricot Bliss Balls

You’ll need:

1/2 cup dried apricots, no added sugar and sulphite-free

1/2 cup desiccated coconut, unsweetened

2 Tsp organic coconut oil, melted

1 cup cashews

1/4 cup medjool dates, pitted

Blend all of the above in a high speed blender. Roll into small balls and serve.

Choco Chili Bliss Balls

You’ll need:

1/4 cup walnuts

3/4 cup medjool dates, pitted

1/4 Tsp chili powder, grounded

2 Tbs raw cacao powder + extra for rolling

Blend together in a high speed blender till smooth. Roll into small balls and leave to chill in the fridge for 10 minutes. Remove, roll in raw cacao and serve.

Now, kick those packets out of your house and snack on real foods that are so healthy that you can eat without guilt!

 

 

Feel Guilty After Your Mid Afternoon Cravings? Not Anymore {Recipe}

Feel Guilty After Your Mid Afternoon Cravings? Not Anymore {Recipe}

 

Do you feel guilty or find yourself justifying those pesky mid afternoon cravings? Not any more as I have a perfect solution to satisfy your sweet tooth without the sugar rush….Trail Mix Cookies!!! And the best bit, there is no mixing and baking.  involved!

We all know that nuts and seeds are healthy but do you know that nuts are the best source of arginine, an amino acid that plays an important role in would healing, detoxification reactions, immune functions and promotion and secretion of several hormones, including insulin and growth hormone.

I love these trail mix cookies as they are warming on a cold, wet day! Just a hint of cinnamon-improves how your body handles sugar.Cinnamon turns on your insulin receptors so grab your favourite herbal tea , curl up in a comfortable armchair, bite into these little cookies and enjoy! You’ll be doing your blood sugar a favour.

You’ll need:12743899_841136166012448_623515898094409164_n

1 ½ cup almonds

½ cup walnuts

4 tbs pumpkin seeds

4 tbs sunflower seeds

4 tbs dried unsweetened coconut flakes

2 cups pitted medjool dates

4 tbs dried unsweetened cherries or raisins

1 lemon zest

2 tsp ground cinnamon

½ tsp pure vanilla extract

Pinch of pink himalayan salt

  • Line a large tray with parchment paper or cling film.
  • In a food processor, process the almonds and walnuts together till crumbly.
  • Add the rest of the ingredients and process again till it forms a soft mix but not into a paste.
  • Roll into tiny balls and flatten.
  • Place the cookies in the tray and leave to chill in the refrigerator.
  • These trail mix cookies can be stored in the refrigerator for 3-4 days.

Tip: The mix can be spread into the lined tray and cut into small cookie shapes if desired. Alternately you can also halve the amount of pumpkin and sunflower seeds and use cacao nibs to satisfy the chocolate craving.

Here’s Why Counting Bouncy Sheep Over the Fence is not a Cure for Insomnia

Here’s Why Counting Bouncy Sheep Over the Fence is not a Cure for Insomnia

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The “fight or flight” syndrome – you’ve heard of it, right? Accompanied with the image of the saber-toothed tiger dashing after a hunter, getting ready to attack. You often get into this situation, don’t you? In modern times, we’re not literally in that frantic position, but our bodies are often reacting as if we were fighting for our lives. Our adrenal glands, located on top of each kidney, are forced to work overtime in an effort to deal with stress from all sources: injury, disease, work, family, finances, environment, etc.

It’s hard to imagine these small endocrine glands, essentially the size of a walnut, responsible for the manufacture and secretion of vital hormones such as cortisol, estrogen and testosterone. The cortisol production is crucial for the body to combat stress. Whereas thousands of years ago the stress was a finite amount of time – you either outran the predator or survived or you were eaten – nowadays, stress seems to be a state of being for so many people.

Although not getting along with a boss or missing a bill payment are not life-threatening like the saber-toothed tiger, our bodies react to the stressors in a similar fashion. The body starts to feel unsettled. More and more cortisol is produced because the body believes it needs massive amounts of energy to run for its life. This happens over and over again throughout the day: getting the kids ready for school and getting yourself ready for work, traffic, spilling coffee on your new suit, your assistant calls in sick and you’ve got to send out 20 packages today, the babysitter is late picking up the kids from school and taking them to soccer practice, your late afternoon meeting runs over and you leave the office late so family dinner becomes you eating leftovers alone. And all this is going to happen again tomorrow!

Here’s the problem: chronic stress can overload the adrenal glands to the point of exhaustion. For some, the fatigue will become overwhelming and the adrenals will no longer function properly to provide the energy and resources the body needs on a day-to-day basis. When someone is exhausted, a natural suggestion is to get more sleep. In the early stages, these are a few misconceptions about sleep:

  • I don’t need much sleep. I’m just wired that way
  • When I sleep doesn’t matter. Sleeping during daytime is every bit as valuable as sleeping at night.
  • If I miss sleep during the week, I can always catch up on the weekends.

Unfortunately, none of these beliefs are true. Humans are built to sleep. Even more importantly, we are built to sleep at night, around the same time every night. A lack of sleep or poor-quality sleep can hinder critical repair processes and generate inflammation- major driver of chronic illnesses. Insomnia is a common symptom of adrenal exhaustion. That too wired to be tired feeling and waking up feeling exhausted! There are, however, steps you can take to prepare yourself for sleep, which is certainly one of the best ways to refresh and rejuvenate your body, mind and spirit. Counting sheep is not one of them!

For better sleep and to heal your adrenal glands:

Counteract Stress: Although it might seem a dirty word to many, there’s no denying that exercise is the best when it comes to relieving stress. I don’t mean High Intensity workouts but deep breathing, walking, massage therapy and yoga.

Eat nutritious meals: The best way to prevent poor digestion and having your sleep disturbed by a bloated belly (thanks to late night meals and takeaways) or simply a body lacking nutrients is to eat healthy meals that your body can break down and absorb easily. Eating correctly doesn’t mean deprivation or bland food.

Switch your nightcap: The more you avoid coffee, soda and alcohol before hitting the sheets, the better your chances of a good night’s sleep. If you want a little nightcap, try herbal teas or tinctures such as chamomile and passion flower.

Whether you have occasional poor sleep or downright chronic insomnia, don’t for a slightest moment think that dangerous, addictive sleep drugs are your only answer. Instead, take a close look at what may be behind your “night owl syndrome” so your restless nights can finally come to an end. Imagine, sleeping soundly like a baby every night!

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