[Heal]thy Healing

[Heal]thy Healing: inspiration to nourish your body naturally

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I have always loved browsing endless photos of foods and feeling inspired to get going in the kitchen and I was excited to take on the challenge of creating my own blog which I decided to base upon healthy food. I wanted to inspire others to take on a healthy lifestyle and show them that healthy food isn’t so boring after all.

Blogging? Uh, how? I have never blogged before so initially, I had no idea where to start. I decided to choose Tumblr as I have a friend who blogs regularly and is familiar with the Tumblr site so I knew that if I was to face challenges, I could turn to her for support. Well it turned out that Tumblr was extremely user friendly and after spending a couple of hours exploring the settings, I was able to get my head around everything. My biggest challenge was selecting the theme. I couldn’t find a theme that I was 100% set on and themes are based on codes, so I found it difficult to customize. However, after searching and searching, I finally found a theme that I am 98% set on. The theme for my blog is called ‘Eclipse’. I was drawn to it because of its simplicity. The white background, basic font and grid format allows my photos to determine the mood of the blog.

Food for thought My recipes come from many different places. The majority of the recipes posted on this blog are the ones I am familiar with and have manipulated over time. I love being a bit creative with recipes and producing my own twist. I live a busy lifestyle and as much as I love to cook, I don’t have a whole lot of time to spend in the kitchen. My recipes are tasty and time efficient. Win, win!

A picture can say 1000 words I have always enjoyed taking photos of good food. I love using social media as a tool to inspire creativity, thus I often use Instagram to express my love for good food. For this blog, I have used an 8-megapixel iSight camera. The tap to focus setting and true tone flash has allowed me to capture complementary colors of various foods. Each piece has been arranged strategically so that there is a sense of equality as well as proportion within each image as I feel that this captures the audience.

Overall, this blogging experience has allowed me to step out of my comfort zone and express my creativity in a new and innovative way. I have explored the elements of design and discovered how these elements are an important foundation for creating effective pictures and videos.

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So, what do I eat in a day? Since discovering that I am anemic, I have put more of an effort in to fill my body with nutritional food and up my iron intake (naturally). I can tell you now: I have never been healthier. I have tried many fad diets and my best advice is that nothing works better than a lifestyle change which includes healthy, natural and portioned food with regular exercise. My skin is at its best, I am at a healthy weight, I have so much more energy and can finally make the most of each day.

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I always have a banana before I workout. Bananas are a natural energy source and they help to sustain blood sugar levels. Today a nutritionist informed me that bananas produce high levels of tryptophan which is converted into serotonin (happy mood brain effect). So if you're feeling down, grab a na na!

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Protein Balls

Winding down on this relaxing Sunday afternoon with some delicious protein balls and hot tea. These ones are super simple to make!

Almonds – healthy fats, vitamin E, potassium Chia seeds – energy boosting, high in protein, high in omega-3S Oats – lowers cholesterol levels, cardiovascular benefits, good source of protein and fiber Whey protein powder – complete protein which means every essential amino acid, good source of essential fatty acids and fiber

Ingredients: ½ cup almonds 1/3 cup chia seeds 1 cup rolled oats ½ cup protein powder 2 TBS local honey 2 TBS water

1. Process almonds, chia seeds, rolled oats and protein powder until it has all broken down. 2. Add local honey and water to form a dough. 3. Roll dough into small balls and place into an air tight container. Store in fridge.

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I was tagged by a friend a while ago to list 10 things about myself and I thought I’d take this opportunity to do so. Here we go… 1. I am the youngest of 6 children. I have two brothers and three sisters all of who are married with their own children. I have 5 nieces and 8 nephews. Holidays are chaotic but I wouldn’t have it any other way. 2. I have just finished my primary teaching degree. It’s been a long 4 years of balancing study, work and living but it’s finally paying off. Being a teacher has always been my biggest dream. 3. I work at a wonderful preschool part-time. The staff and children are amazing. It’s like my second home. 4. I love music and a variety of genres. Anything from Beyonce to Johnny Cash. 5. I have only been overseas once. I went to Bali with my partner for two weeks and it was amazing. I have booked a Europe trip for 2016. I am going with my best friend and we will be there for about 2 month and I am freakin’ excited! 6. Alcohol does not agree with my body so now I avoid it. 7. I love getting outside and exploring the great outdoors. There is so much of Australia I will set off to see. 8. If I could eat one thing for the rest of my life it would be mangoes: all day, every day. 9. I live a stone throw away from the ocean in a little unit with my incredible boyfriend. 10. I have a harsh a sweet tooth. Chocolate and lollies are what my heart desires. I love making healthy alternatives to my favorite treats and I am quickly learning that the recipe choices are endless.

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Oil... Which one to choose?

When it comes to cooking with oil, it can be overwhelming trying to figure out which oil we should be using. Oils containing fats were once considered to be unhealthy, however, studies have now proven that they’re actually harmless. What many people don’t realise is that as soon as oil is heated, the chemical make-up can change which can make it unsafe to consume. I use coconut oil for heat olive oil for cold foods (like salad dressings). Let me tell you a bit about each: Coconut oil is rich in lauric acid which is said to support the immune system and improve cholesterol. This type of oil contains short term medium chain saturated fatty acids which is a ‘healthy’ form saturated fat. If you suffer from tummy pain caused by irritable bowel syndrome or microbial related stomach bugs, try incorporating coconut oil into your diet as it is proven to benefit digestive disorders.  Olive oil is great for the heart as it raises good cholesterol and lowers bad cholesterol at the same time. Olive oil is rich in antioxidants like vitamin E (which is said to reduce the risk of cancer). It’s important to remember that once olive oil is heated, it creates unhealthy trans fats. If you’re going to cook with it, only use a low heat setting.

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Gooey Choc-Banana Oat Cookies Bananas – naturally fat and cholesterol free, good source of potassium, vitamin C and B6 Dates – rich in vitamins, minerals and fiber Oats – lowers cholesterol levels, cardiovascular benefits, good source of protein and fiber Cinnamon – good for blood sugar control, anti-infectious compounds, reduces pain linked to arthritis Dark chocolate – rich in antioxidants, iron and magnesium

Ingredients: 2 mashed bananas 1 ½ rolled oats ½ chopped dates ¾ TSP cinnamon ¼ TSP sea salt ½ chopped dark chocolate Method: 1. Preheat oven to 170 degrees. Line baking tray(s) with baking paper. 2. Combine all ingredients together in a large bowl. Mix thoroughly. (*Mixture is very sticky) 3. Roll heaped tablespoons of mixture onto baking tray and bake for 20-25 mins before allowing to cool. Store in air tight container in the fridge.

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Banana Pancakes One of my favorite things about the weekend is having the time to cook up pancakes. These are completely plant based, natural and cruelty free. This is what real food should taste like. I just blended 1 cup of oats, 1 banana and about a cup of coconut milk. I used coconut to fry these babies up on medium heat. Serve with fruit, maple syrup or even nice cream. Yum!!!

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Chicken Larb I was introduced to ‘Larb’ by my partner’s mum two years ago and I have been obsessed with this meal ever since. Larb goes perfect with lettuce bowls, brown rice or, my favorite; sticky-rice. Ingredients: 500g chicken thigh fillet 1 small Spanish onion chopped 1 lime ½ cup coriander chopped ½ cup mint chopped ¼ cup rice powder 1 tsp fish sauce Chili (optional) Method: 1. Boil chicken in a saucer. Whilst the chicken is boiling you can chop the rest of your ingredients. 2. Once chicken is boiled, shred and place into a large bowl. Add chopped ingredients and mix through. 3. Serve ¼ of dish with 60g brown rice for a balanced meal.  

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This weather is all about the sun, the sand and MANGOES.

One cup of diced mango = 100% daily need for vitamin C 35% daily need for vitamin A 20% daily need for folate 10% daily need for vitamin B-6 8% daily need for vitamin K 8% daily need for potassium.

Visit this link to get a nutritional breakdown of mangoes. http://www.medicalnewstoday.com/articles/275921.php

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Post-Run Smoothie I just loooove smoothies. Not only can I be super creative and explore new flavors but they are the PERFECT way to give my body the nutrients it needs (at any time of the day!) This is one of my favorites – My post-run, banana & chia breakfast smoothie. Ingredients: 1 ripe banana (frozen) 1 cup of spinach 1 cup of ice cold water ½ cup of coconut milk 1 tbs of macro organic chia seeds 1 scoop of whey protein powder 50g rolled oats Blend all ingredients together and enjoy!

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Raw Chocolate & Hazelnut Cheesecake I am such a sucker when it comes to chocolate cheesecake. This treat will satisfy any sweet tooth! I found this recipe at online and had to try it. Turned out to be a new favorite so I had to share it with you!

Ingredients:

Crust 1 cup hazelnut meal ¼ cup + 2 tbsp raw cacao powder 3 tbsp local honey 1 pinch sea salt

The filling 2 cups raw cashews, soaked 4-6 hours and rinsed 1/4 cup + 2 Tbsp raw hazelnut butter 1/2 cup coconut oil, melted 1/2 local honey 1/2 cup raw cocoa powder 1/2 cup water 1/2 tsp salt

Chocolate Sauce 1/3 cup coconut oil, melted 1 tsp vanilla extract 1/4 cup local honey 1/4 cup raw cocoa powder

Method:

Crust Blend all the ingredients together in a food processor. Press the crust into the bottom of a cake tin. Set aside while you make the filling.

Filling Blend cashews, maple syrup, water and salt. Mix until smooth. Combine with cacao powder, hazelnut butter and cashew mixture. Spoon mixture on top of the crust. Place into the freezer to set solid.

Chocolate sauce Mix ingredients together and scoop onto the cold, solid cheesecake. Place back into the freezer to set.

Cut into squares, serve cold and enjoy! http://mydarlingvegan.com/2013/01/raw-chocolate-hazelnut-cheesecake/

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Supermarket vs. Farmer’s Market

Grocery shopping can be an overwhelming experience, even more so when you are trying to eat healthy. When you choose ‘fresh’, most consumers believe that that’s exactly what they are getting. But it really depends on your definition of the word ‘fresh’ and that of the people selling it to you. Unless your only eating certified organic foods, you’re most likely to be consuming food that is genetically modified, heat-treated, part-frozen and chemically altered (even if it is labeled as ‘fresh’). What can you do to avoid being tricked by the food industry who only care about the money they make? Skip the supermarket all together and choose to buy your groceries at your local farmer’s market instead. You will be supporting people who care about your health and work hard to harvest organic (naturally sourced) food.

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Chicken Stir-Fry After a l-o-n-g day at work, I was hungry and wanted something easy (and yummy). Grabbing take away crossed my mind but this meal is even quicker (and tastier). Just fry up: 100g sliced chicken breast 1/2 cup chopped mushrooms 1/3 cup chopped spring onion 1/2 cup chopped bok choy 2 tbs sesame oil Pepper and salt Serve with 60g brown rice

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There is something incredible about running. I love experiencing that intensely happy feeling known as a runner’s high. I love how I can totally exhaust my body but then feel strangely rejuvenated afterwards. That’s the feeling I am for every time I put my joggers on. I love a hearty Sunday run, however, I spend a lot of time studying on the weekends and I don’t often venture too far from the Esplanade when it comes to running. This morning I made my way up to Sublime Point. The views were amazing and well worth the trek. I cannot believe that this has been right at my doorstep for the past four years! I am now making it my mission to get out and explore more of my own backyard. Bring on Summer!

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Salad Dressing Salad dressing is a MUST on my salads. Most store bought dressings are expensive and contain harsh chemicals and preservatives that we should do without. By making your own salad dressings you will save money and nourish your body at the same time (win, win!). I try to mix up food and flavors each week to avoid getting bored but this salad dressing is so incredible that I’ve made it three times in a row. The following recipe should last you about a week.

1 tbs chia seeds 1 lemon squeezed ½ cup unhulled Tahini ½ cup water

Blend all ingredients together on high for 30 seconds. Store in the fridge.

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Satay Sauce Satay chicken is one of my favorite dishes so I was extremely excited when I discovered a healthy satay sauce to add to my stir-fry. This one is super simple to create which makes it easy for people who want a quick, healthy & tasty meal!

Ingredients:

Stir fry 1 kg of chicken breast sliced thinly 1 green capsicum chopped Handful of spring onion 1 cup of mushrooms

Sauce (blend the following together on high for 30 seconds): 1 cup of natural peanut butter 1 lemon (squeezed) 1/3 warm water Handful of coriander Chili (optional)

Method: Add coconut oil to fry pan and turn heat up to high Add chicken and bring the heat down to medium. Cook chicken and remove from the fry pan. Add coconut oil to fry pan and turn the heat up to high again. Add capsicum, spring onion and mushrooms. Cook on high for no more than 2 mins. Add chicken and sauce to the fry pan and cook for a further 1 min before bringing the heat down to a simmer. Leave to simmer for about 5 mins (cook brown rice in this time).

Serve with 60g of brown rice or a salad for a balanced meal.