CREATIVE WAYS TO SNEAK FRUIT + VEG INTO MEALS

Let’s be honest … fruits and vegetables aren’t most people’s favourite go-to food when there are all kinds of sinful goodies like chocolate and chips in the pantry.

The temptation to skip those recommended 2 servings of each per day is strong, whether you’re a child or an adult! However, eating healthy foods doesn’t have to be the boring experience for your taste buds that it is made out to be. Here are a few ways you can get creative about sneaking fruits and vegetables into meals that are easy to make and delicious to eat!

Perfectly Healthy Pasta Sauce!

Who doesn’t love a good pasta? Especially when you have a sumptuous sauce to go along with it. Did you know that heaps of pestos and pasta bases actually have vegetables in them, even though they taste absolutely awesome. Add in vegetables to your pasta sauce and you won’t even know you’re eating them. This is also perfect for a family meal, as it is easy to make after a long day at work, and your kids are bound to enjoy this tasty favourite!

Make Smoothies A Habit

Smoothies are a fantastic way to ensure you’re staying healthy - you can make vegetables ones, fruit ones or even a delectable blended combination of both! Making your own organic smoothies is so much better than drinking pre-ordered ones that have heaps of added sugar in them (natural sugars from fruit are the way to go). If you make a daily or twice-a-week rule that smoothies are for breakfast in your household, this will easily become a habit. Sit your child in their high chair, and give them a big cup of a delicious smoothie to fill them up for breakfast, and it’s unlikely they’ll be complaining!

Hide Veggies In Lasagna

The Italian dishes are certainly perfect for sneaking in vegetables, while still having an awesome tasting meal that takes minimal effort to make. The layers of cheese sauce and pastry are easily able to disguise chunks of vegetables like cauliflower and broccoli! So you may be getting the tasty naughtiness of cheese and carbs, but at least you’re getting your daily veggies in!

Even Desserts Can Be Nutritious

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You’d be surprised that desserts can be made way healthier than they appear! It’s no surprise that fruits can feature easily in many sweet treats - fruit tarts, parfaits and the list goes on…. However, did you know that vegetables can as well? For example, make a batch of your favourite cookies and sneak veggies into the cookie dough - you’ll hardly taste them! Carrots and sweet potatoes are great ideas, and actually add a great mild flavour to an already fabulous treat! You can even try spinach. This works for cupcakes and brownies too!

Confine Snack Time To Fruit & Veg

Everyone loves (and needs) snacks! In fact, statistics show that for those trying to lose weight or keep in shape, it’s better for your metabolism to eat small meals frequently. For many, a morning and afternoon snack are definitely in order! If you decide that you and your family’s snack times will always be fruits and vegetables, you are getting in your daily servings, and also avoiding the temptation of reaching for the crisps when you’re peckish in the afternoon. Frozen grapes, bananas and mango make for a fun twist on a healthy snack in the summertime. Plus, a serve of carrots or celery sticks with hummus or peanut butter (not too much!) always goes down well!

 

Fun Fact:

It’s incredibly important particularly for mothers-to-be or new mothers who are breastfeeding to snack regularly on fruits and vegetables, to keep their energy up and maintain your levels of Vitamin C, Beta Carotene and Potassium for them and their baby! These vitamins are extremely important for babies to receive through breast milk! So purchase a good quality nursing chair, settle down comfortably and feed your baby breast milk high in nutrients from your healthy diet.

So there you have it - a few creative, sneaky ways to get those healthy, nutrient-dense ingredients into your favourite recipes! Now there’s absolutely no excuse not to be getting that recommended daily amount into your system!

 

By Monisha Iswaran from MYDEAL.COM.AU

 

BRING YOUR HEALTHY LIFE INTO VISION

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When we think about health and fitness, our first thoughts pretty much divert to working out, being active and fueling up with the right nutrition. These aspects ARE the foundations, but underpinning all of this is having a compelling vision and powerful mindset.

We so often underestimate the power of our minds and our vision. I’m not talking about our eyesight, rather having a clear mental image of what it is that you want to achieve.

“I'll believe it when I see it” most people say. But in actual fact, ‘you see it when you believe it.’ Visualisation and mental imagery work, which is why we see and hear of so many success stories starting out with a compelling powerful vision. We only need to look to high achieving athletes and business women and men to see the results.

The best part about creating a powerful compelling vision is that anyone can do it and it is a fun and creative process.

Here are are my secrets to ensuring your health vision comes to life -

  • Set time aside to think about what you really want your life to look like in the area of health and fitness.
  • Write down how you SEE yourself and how you FEEL at your peak health and fitness state.
  • Write down WHY you want to look and feel this way. (This is most important - keep asking yourself questions about WHY you want this.)
  • With This information get creative write a vision statement including the points above.
  • Create a vision board so you can actually see what your vision looks like. -Grab some old magazines and cut out images that you feel drawn too. -Collect images from publications you see throughout your day.
  • Read your vision statement and look at your vision board every day and bring on the feelings you noted above.

The more we can see and feel what we want, the more we will start moving towards this. Keep connecting in with why you want what you want as this will drive you to maintain your exercise routine and healthy nutrition.

Finally, don't hold back with your vision, we can do anything if we really put our minds to it. Think BIG get creative and you just surprise yourself!

 

 

Life Coach | Adventurer | Speaker | Blogger

www.abbylewtas.com

FRESH FITNESS ROUTINES - MY DEAL.COM.AU

Are you feeling sick and tired of your exercise routine? The keep to exercise is keeping it fresh and exciting, so that you’re excited to workout rather than dreading it. Here are some tips on how to vamp up your fitness routine, to get you and your family to have fun while getting fit!

I had the pleasure if contributing to a write up from MYDEAL.COM.AU writter Monisha Iswaran on refreshing your fitness routine!

Check out the other tips and tricks here - https://www.mydeal.com.au/blog/post/fresh-fitness-routines

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CREATIVE SNACKS TO MIX N MATCH

Today I’m going to tackle two issues…lack of snacks for a regular day AND lack of creative tasty snacks!

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Almost everyone (including me!) finds it difficult to stay away from the easy, sugary shit treats when there isn’t a single healthy option in site. True?

So to make your life a little easier and my belly full of tasty food, I spent a few hours putting together some half way easy creative and tasty treats for you to prep and take with you on your person so you’re not tempted to stuff your face with tempting foods! Got it?!

I worked with 3 staple snacks…mixed up the flavours…put them on a plate and voila! See below for the deets –

CUCUMBERS EGG ROLLS - FIVE WAYS!

This one shows you’ve got real SNACK GAME! Recipe below should make you a snack worth, roughly 4. These babies are inspired by Chris Pratt, thanks mate!!!!

INGREDIENTS

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  • 2 Eggs
  • 1 Cucumber (depends on your grating skills!)
  • Salt
  • Dash of Olive Oil

FLAVOURS

  • Small Can of Springwater Tuna/Salmon
  • 1 – 2 Tsp Tumeric or Keens Spice Mix
  • 1 Tblsp Cashew Cheese
  • 1 Tbsp Tahini
  • 1/4 Fresh Avocado

METHOD

  • Boil your eggs for about 6 minutes, cool and de shell.
  • While the eggs are cooking, take a grater and grate strips off your Cucumber down to the seeds (leave those!).
  • Layout your Cucumber wraps, roughly 3 strips each.
  • Mash the Egg till crumbly.
  • Tuna Egg Rolls – Mix in tuna/salmon, olive oil and salt.
  • Spiced Egg Rolls – Mix in Tumeric or Keens Spices, olive oil and salt
  • Cheesy Egg Rolls – Mix in Cashew Cheese of your choice, olive oil and salt
  • Avo Egg Rolls – Mix in Avocado, squeeze of Lemon and Salt
  • Tahini Egg Rolls – Mix in Tahini, Olive Oil x2 and Salt.
  • Spoon some of your Egg mix of choice onto one end of your Cucumber strips and wrap wrap away!
  • Store in an airtight container in the fridge, no longer than 2 days!

BANANA EGG PIKLETS - THREE WAYS!

You know I’m a fan of these babies, but have you ever thought to eat them on the run!!! So tasty, so easy to transport and super frickin tasty! The batch below should make at least 10 little ones.

 

 

INGREDIENTS

  • 3 Eggs
  • 1 Banana
  • 3 Tbsp Oats (Rolled, Instant or Quick)
  • Coconut Oil

PLAVOURS

  • 2 Tblsp Peanut Butter OR Almond Spread
  • 1 Tsp Cacao Powder
  • 1 Tsp Matcha Powder
  • 1 TbspMaple or Rice Malt Syrup

 

METHOD

  1. Chuck Eggs, Bananas, Oats in a blitzer and let it go till the mix is smooth.
  2. Open the blitzer and choose your flavor – Nut Butter OR Cacao Powder OR Matcha with the Syrup.
  3. Blitz again this time letting the eggs fluff a little.
  4. Heat the Coconut Oil in a pan till melted then pour in a small palm size of batter to make one, do a few piklets at a time.
  5. When the batter firms up on the top a litte, flip. Remove when a little puffed up or just look at the underside!
  6. Re oil the pan as you go, repeating till the batter is all gone.
  7. Let the piklets cool and store in an airtight container in the fridge. These babies should last 2 days if you don’t eat them all straight away!
  8. I like to top mine with homemade berry jam (sugar free kind!), more PB or coconut yogurt.

 

Looking for more hand Snack Recipes like these? Sign up to Surf Style Training for more recipes and LB Video Cook Ups!

DON'T GET STUCK IN A FITNESS RUT!

We all do it, even me. WE make our health and fitness regime BORING!

 

Either from lack of inspiration or playing it safe with the same old routine, we struggle to get creative with our health and fitness plan from time to time.

I’m going to share with you some of the things I do to keep my health and fitness regime INTERESTING! So you too can stay on track to your goals and be ENGAGED by what you are doing day to day.

GET INTO THE GREAT OUTDOORS

Whether you have a gym membership or go to a bootcamp class at the park, you are still surround by the same scene every week. It’s time to get out and ADVENTURE!

Adventure (noun) - an unusual and exciting or daring experience.

Go somewhere NEW that offers hiking, bike riding, long walking tracks, rock climbing or something similar.

There are so many amazing places in Australia that offer all these things and more!

I recently went on a 1.5hr hike around the You Yangs and loved it! My legs where worked and I felt invigorated!

MIX UP YOUR RECOVERY

Recovery is such an important part of being fit and healthy!

Instead of doing the usual Yoga class or bath at home try some of my suggestions for an indulgent and effective recovery below–

MAKE UP YOUR OWN EXERCISES

We’ve all seen and heard on contemporary dance, yes? This is a dance movement based on self expression. The dancers move in a way that feels good!

You can do the same. All you need to do is put some music on and start moving. I’m not saying you have to actually dance, but somewhere hidden in that big memory bank of yours is a whole cache of exercises you have done before that can be combined together to create something challenging for the body! Commit 30 minutes to being actively creative each week!

SEE A STEP BY STEP GUIDE ON BUILDING YOUR OWN EXERCISES HERE!

Don't be boring, mix it up and share your fitness adventures with me via insta using #mysurfstylefitness!

7 STEPS TO SNAP OUT OF YOUR FUNK!

Do you ever find yourself making excuses for why you can’t do that workout, stretch session, meditation, adventure or just take that next step toward that wild and crazy goal you set for yourself?

Suddenly the sleep in, the comfy couch or the easy road out seems like a far better option.

You lack motivation and for whatever reason you struggle to bust through!

We are all familiar with that feeling. These are the little speed bumps set up in our minds that challenge us towards our goals. Here are a few practical steps to help you overcome these mini motivational lapses, get our of your own way and on the path to success.

THE 7 STEPS

  1. Become aware of why you feel stuck. Are you tired? Feeling lazy? Paying too much attention to your inner critic? Why do you feel this way? Identify it, write it down or give it a name if it helps.

  2. Allow yourself to feel this way. Now that you have identified why you feel like you do allow yourself to sit with that feeling or emotion. Give yourself a time limit 5min - 15min to let yourself be in this state.

  3. Change your state. If you can’t get into action right away, change your state. Get moving, go for a walk, get in nature, visit a friend at the very least change your environment. It’s important to move past the ‘stuck’ feelings and create new ones for yourself.

  4. Connect with your greater goal or reason why you want what you want. What is it that you ultimately want from the workout, stretch meditation or crazy goal? Think about why you set out to do this in the first place.

  5. Set yourself a deadline and stick to it. Make an appointment with yourself and keep it like you would any other appointment or a catch up with a friend.

  6. Just do it! Getting into action is the most powerful thing you can do. There is no time for excuses as our minds are now occupied by the present moment and what we need to do.

  7. Celebrate your win. Recognise the hurdle you just overcame. So often our minds hold us back more than we realise. Celebrate your small win and notice how it made you feel. Remember this for next time you feel in a funk.

The quicker you can master step one, the faster you will be creating new habits for yourself to attain what it is you really want. So get out of your own way and achieve your goals. You owe it to yourself!

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Life Coach | Adventurer | Speaker | Blogger

www.abbylewtas.com

IT'S ALL ABOUT OATS

You know when people talk about having staples in the house?

Like Milk, Bread, Eggs…

Well, I want to introduce you to MY STAPLES!

Oats                Eggs                Leafy Greens              Berries

 

The four foods I will have on me at all times, accept for when I’m in the surf…maybe ;) Could always carry them in a dry bag on my back?!

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Anyway...first cab off the rank and one of my all time favourites OATS!!!!!

 

I want to share some facts + truths about the ol’ faithful Oats with you –

TRUTHS

  • Although hulled this process does NOT strip them of their nutritious bran + germ
  • Oats are in fact FREE FROM GLUTEN (see more on this below)
  • Oats are a safe source of food for FODMAP’ERS, depending on serve size
  • Oats have a PH Lvl 6, considered an ALKALINE Forming Food
  • All Oat variations have the same level of nutritional value

FACTS

  • Oats get their flavor from the roasting + cleaning process they undergo
  • Oats lower cholesterol levels
  • Unique Oat antioxidant- avenanthramides reduces Cardiovascular Disease
  • They are high in FIBER
  • Oats aid to stabilize BLOODY SUGAR levels (via beta-glucans)

DIFFERENT TYPE OF OATS

STEEL CUT -  Where the whole Oat Groats (Kernel) are cut into several pieces. Also known as Irish or Scottish Oats which have the the longest cook time.

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ROLLED OATS - Are created when Oat Groats are steamed and rolled into flakes. The most common Oat variation about.

INSTANT/QUICK OATS - These are pre-cooked, dried and then rolled. They are thinner than rolled oats and often lose their texture as they are cooked. Handy if you want Oats fast!

ALL OAT VARIATIONS HAVE THE SAME LEVEL OF NUTRITIONAL VALUE REGARDLESS OF TYPE. It is said that the Steel Cut variety may poses lower GI (Glycemic Index - meaning they are digested more slowly and cause less of a spike in blood sugar), which to some makes little difference

THE GLUTENOUS CONVO ABOUT OATS!

The sticky discussion about Oats containing Gluten has been around since some big mob health group dumped it in the “gluten grain” family along with other culprits like Wheat, Barley and Rye.

BUT…Oats DO NOT contain Gluten! In fact they contain AVENIN a protein similar to Gluten. To boot, it is shown that most people with Ceoliac’s can infact eat Oats wihout any problems. Which stands to reason those with intolerances to Gluten are also safe to eat Oats.  That being said if Oats just make you feel yuk, then like anything else don’t eat them, all I ask is you try them before you make a decision based on hype.

So why the hoo haa about Glutenous vs Gluten Free Oats?! Because peeps, Oats are often processed in the same factories that Glutenous products are processed in, thus contaminating our lovely little fiborous Oats. Personally, I am only Gluten intolerant thus a regular packet of Oats is fine for me.

NOTE – If you are Ceoliac look for GLUTEN FREE Oats on the shelf! This is the only way you are guaranteed the Oats in your pack haven’t been contaminated!

BUT WAIT THERE’S MORE!

 

I have 3 epic Oat Recipes for you to try, I promise it will make your Breakfast and Snack time so much better! Below you will find one while the other two - Home Made Chai Spiced Instant Oats & Oatty Pancakes - is on the Surf Style Training Blog :)

 

OATTY ANZAC BISCUITS

Combine in a Bowl

  • 1 ¾ Cup Rolled Oats (Instants Oats for a smoother texture)
  • ¾ Cup Dessiccated Coconut
  • ¼ Cup Gluten Free Plain Flour
  • ½ Cup Chopped Nuts of choice (I like Pecans!)
  •  ½ Tsp Ground Cinnamon
  • ¼ Tsp Sea Salt

Combine in a Pot

  • 120g Bio Butter or Coconut Nutelex
  • ¼ Cup Rice Malt Syrup
  • 1 Tbls Maple Syrup (optional)
  • 1 Tsp Vanilla Bean Paste

Other Ingredients

  • ½ Tsp Bi Carb Soda
  • 1 Tbsl Hot Water

METHOD

  1. Preheat oven to 160 DG’s. Fan Forced. Prep your baking tray with baking paper.
  2. In the pot, melt the “butter”, syrup an vanilla on LOW heat. When it begins to bubble remove from heat.
  3. Quickly combine the Bi Carb and water in a separate bowl till dissolved then add to pot and stir till the mixture foams.
  4. Make sure you dry ingredients are well combined then gradually pour pot mix into the bowl and combine the lot to make your ‘dough”.
  5. Using a tablespoon, scope out and roll the mix into a ball. Placing it on the tray then pressing it down to make your cookie!

Cook Time – 15 minutes, until golden brown.

Let cool and ENJOY! Oh and don’t forget to pop them in the fridge if you want them to keep for the week.

 

5 STEPS TO MINDFUL EATING

While I was away I committed to doing one thing at a time. One of those things was learning how to eat without external distractions.

Also coined mindful eating.

So often we find ourselves eating in front of the TV, with a magazine or book in hand or simply while we talk to someone across the table. I was BIG on multitasking while I ate, the TV, my computer, social media even while I trained people! What I realize now (after a month away from those distractions) is just how disconnected I was from my food! No wonder I ate copious amounts in one sitting or never felt like I really enjoyed my treats let alone remembered eating them!

Do you polish off a packet of biscuits in one go?

Do you remember exactly what your dinner looked like last night?

Do constantly feel unsatisfied with the food you eat?

Do you over eat?

If any of these ring a bell then you’re probably suffering from food disregard.

What are the benefits of Mindful Eating I hear you say?

I experienced the following –

·      Less cravings

·      Less consumption in one sitting

·      Satisfied with the food I had served myself

·      Sated by smaller servings of sweet treats

·      Never felt like I’d eaten too much

·      Remembered the meals I ate

·      Remembered the meals out that tasted like shit (vowing to never make the same mistake!)

This is the moment where I present you with a challenge!

Platter by Platter Co.

Platter by Platter Co.

The next meal after reading this I encourage you to try attentive consumption. I’ve broken it down into 5 steps below to make it easier to navigate.

MINDFUL EATING HOW TO

  1. Get completely involved in making your food, limit distractions during the cooking process if you’re at home.
  2. Rather than hoeing in, allow your food to cool admiring the colours and arrangement on your plate (your taste buds actually pick up on flavours better when your food isn’t piping hot!)
  3. Pick a space away from technology or major distractions and loud noises.
  4. As you eat notice the smells, textures, colours, flavours and feelings that may come up for you.
  5. When you’re finished really savor the experience you had with what you just ate. Take a moment or 5 before you rush off to do something else.

It may drive you nuts at first to slow down, but be patient and try it more than once to really notice the benefits of being fully aware of what’s going in your mouth! You don’t have to do it during every meal, but more often than not can have a very positive affect on they way you relate to food.

After all enjoying our food is one of the best parts of being human :)

Looking for a Healthy Eating Guide, Food Cleanse or Shopping List?

Check out my Surf Style Training Online program for access to all this an more!

Cheers legends,

Elise Carver x