Tag Archives: Heart health

Need a New Smoothie Combo??

Berry & Beet Smoothie

Our lifestyle today has seen an increase in heart disease & heart attacks in women – yes…we need to take care of ourselves. Try this combo to boost your antioxidant & vitamin C intake, plus support your cardiovascular & nervous systems.

  • 1C frozen mixed berries
  • 1/2C orange juice/coconut water
  • 1/3C diced cooked beetroot
  • 1/4C Greek yoghurt
  • 2Tbs oats
  • 1tsp honey
  • 2-3 ice cubes

Throw all the ingredients into a blender/food processor, & blend until smooth. Pour into a chilled glass & serve immediately. For an NT tropical twist…..use frozen mango or pineapple!

 

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Tamari-Lime Tofu with Noodles

Looking for a tasty midweek meal this week???

This vegetarian meal can be switched to replace the tofu with chicken/turkey/prawns if you prefer….& even the noodles can be of your choice…or even brown rice or quinoa if you’d prefer. Add any veggies in the fridge to pack them in there.

Ingredients:

  • 1/4C tamari
  • 2-3 red chilies, finely chopped
  • 1-2 garlic cloves, chopped
  • 2cm ginger, finely grated
  • 1Tbs honey
  • 3Tbs lime juice
  • finely grated zest of 1 lime
  • handful fresh coriander, roughly chopped
  • 300g medium tofu
  • 1/3C coconut oil
  • 150g snowpeas, diagonally sliced
  • 1 bunch broccolini, sliced
  • 3 spring onions, diagonally sliced
  • 1/2 red capsicum, sliced
  • pkt rice noodles

Method:

  1. Combine tamari, honey, lime juice, chili, garlic, ginger & ring into jug & whisk together. Drain tofu, halve & cut into into 1.5cm thick slices.
  2. Heat 2Tbs oil in frypan over medium heat. Cook tofu for 2-3mins on each side or until golden. Pour half of the sauce mixture over tofu &simmer for 1-2mins, till sauce thickens.
  3. Prepare noodles as per packet. Heat remaining oil in wok. Add snowpeas, broccolini, capsicum & spring onions & stirfry for 1min. Add remaining sauce & cook for further 2mins.
  4. Stir through drained noodles with veggies until heated.
  5. Divide noodles & veggies into serving bowls. Top with tofu, coriander & sauce.

ENJOY!!

 

 

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DHA & Omegas During & Beyond Pregnancy

There’s been some discussion around the importance of omegas & particularly DHA in our diets….especially for pregnant women.

In my clinic, prenatal health & nutrition is important to ensure both mum & bub receive the optimum amount of nutrients to allow the best possible outcome for their health. We as Australian’s, are often deficient in Omega 3  & our bodies can’t produce it. How often do you eat 2-3 serves of oily fish, or lots of eggs or ‘micro algae’ to get your DHA???

DHA is needed to aid brain development, nervous system & even their retina’s in the eyes – particularly in the last trimester of pregnancy. Pregnancy can strip your body of nutrients quickly – bub will get them before you. Once bub is born….the growth spurts continue – so additional DHA is needed to pass onto bub via breast milk, & a ‘top up’ is a great way to do this.

A lack of DHA has also been linked to a higher incidence of post natal depression….even more fascinating is those babies who received DHA supplementation had a higher IQ than those given placebo.

Not all Fish Oils are created equal.

A ‘practitioner only’ brand is from a reliable & ‘clean source’….not contaminated with heavy metals. If you’d like support during your pregnancy or for preconception care….give me a call or book online today.

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FREE Healthy Eating Workshop….

Did you sign up for Activate this year???

Great!!!

Lucky you….You really have spent the best $40 on your health.  😉

Did you realise you’re also able to join Louise (nutritionist from Healthy Eating Australia) & myself at one of our three Healthy Eating Workshops for FREE!!!??

Please let me know if you’d like to join us at our workshops….as places are limited!!!

Saturday 13th May 10-12noon

Sunday 28th May 1-3pm

Saturday 10th June 10-12noon

All held at The Heights, Durack Community Centre.

Not only will I be encouraging you on my FB page to keep Activated….I also I will be letting you know how I’m going (since I’ve committed myself to 3-4 classes a week for the 8 weeks).

If you’d like to join us for Activate….you can still sign up today ~100 places left!!

Book online

Get ACTIVATED!!!!

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ACIVATE is Here AGAIN!!!

As most of my long term clients know by now…..I’m an Ambassodor for ActivateNT.

24th April-8th June 2017

This is a fantastic 8 week program open to everyone over 16yrs old…..all for the cost of $40 or $20 pensioners.

You REALLY can’t beat it!!

You can do as many classes as you like every day of the week. It gives you the opportunity to try something new & see if you want to follow through with it after Activate finishes.

Plus….there are shopping trolley events to get you back on track by a dietcian….& Louise (Healthy Eating Australia Nutritionist) & myself are joining forces to bring to you x3 great easy food workshops to suit any budget!!

So grab a friend & sign up NOW.…only 500 spots available!!  😉

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Veggie & Haloumi Fritters

These went down well in our house too…NO MEAT – how did he survive??!!

I served leftovers up for breakie the next day….yum!!

Ingredients:

  • 2 large zucchini, grated then excess water squeezed out
  • 200g Haloumi, grated
  • 5 spring onions, chopped
  • Corn kernels, cut of cob
  • 1 carrot, grated
  • 1/2C mint leaves chopped
  • 1C plain flour (or flour of choice)
  • 1 1/2tsp baking powder
  • Salt & Pepper
  • 2 eggs
  • 1 lemon, finely grated & juice

Serve with:

  • 1 punnet cherry tomatoes, quartered
  • Baby lettuce leaves
  • Basil leaves

Method:

  1. Put zucchini, haloumi, carrot, corn, mint, spring onions, & lemon rind & juice into a large bowl.
  2. Sift in flour & baking powder. Season with salt & pepper.
  3. Crack in the eggs & stir to combine thoroughly.
  4. Heat oil in frying pan. Use 1/4C of mixture per fritter, mould with your hands. Flatten with spatula.
  5. Cook each fritter 3-4mins each side, or until golden & cooked through.
  6. Serve with tomato & greens – hot or cold!!   😉

 

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Need a Recipe for Lunch or Dinner….that aids Detoxing YOUR Body??!

Quinoa is a great protein & jam packed with nutrients too….& beetroot – well…also packed with nutrients such as calcium & magnesium whilst being great for your heart. Let alone the added veggies, eggs & cheese….I’d throw in some tasty herbs too!!

Check out this Quinoa & Beetroot Frittata

Cut it up into squares for the kids lunch boxes….or yours!

🙂

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Try these Tasty Veggie & Quinoa Fritters

Need something new to bring to the dinner table this summer??? 

These can be eaten warm or cold….with a fresh made avocado & tomato salsa & salad.

Ingredients:

  • 250g pumpkin, cut into 2cm cubes
  • 1/2C quinoa
  • 1/2Tsp olive oil
  • 1 carrot, grated
  • 80g feta cheese, crumbled
  • 1 egg, whisked
  • 1tsp thyme
  • 1tsp turmeric powder
  • Coconut flour & oil

Method:

  1. Cook pumpkin in boiling water for 10mins or until cooked. Drain well then mash. Set aside.
  2. Place quinoa into saucepan & cook as per instructions. Add the oil & stir with fork to separate grains.
  3. Combine pumpkin, quinoa, carrot, feta, egg, turmeric & thyme.
  4. Form mixture into 10 small fritters, roll in a little coconut flour o lightly coat.
  5. Pour coconut oil in frying pan heated to medium heat.
  6. Cook fritters in 2 batches, until golden  & cooked through. Drain on paper towel.
  7. Serve with a fresh avocado & tomato salsa, & salad.

 

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Need Some Added Nutrients…Try This Juice!

This was another hit at my Opening Night….everyone started trying the ‘safe’ orange juice (oranges, carrot, ginger, celery)….but ended up actually loving the beetroot juice!

To support your heart, detox the liver, build blood, aid digestion & is also rich in potassium, folate, iron, vitamin C, magnesium, potassium & iodine.

beetroot juice

x3 beetroot

x2 pears

x4 kale leaves

2cm knob turmeric

x2 limes

This is an earthy juice…which tastes great….is packed with nutrients & has an amazing colour – get your boost of nutrition today!!

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High BP??? High Cholesterol???

Cardiovascular disease kills one Australian every 12mins.

It affects 1 in 6 Australians.

Wow….such preventable diseases – stroke, heart attack, blood vessel diseases.

Try the recipes in this months newsletter….full of nutrients to support your heart. Plus, smoking & obesity are the biggest contributors to heart disease. You can prevent it happening to YOU!! 

Quit Smoking

Decrease Alcohol

Do Regular Exercise

Limit Saturated Fats & Increase Good Fats!

Reduce Salt Intake

Drink More Water

Increase Dietary Fibre

Decrease Stress – Time Out For You!

O

If you have any form of heart disease & need some extra support in making these changes, I can support you with quality herbs & supplements….make your appointment TODAY!

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