good food

RECIPE - WINTER TO SPRING SALAD

Crispy Apple, Quinoa, and Sweet Pot salad

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A perfect little compliment to the changing weather and foods going in and out of season. I'm a person who likes to eat seasonal food and incorporate what's in abundance.

I find it easier to get everything out and prep it so I can chuck it all in at the end. It's easier to do this than to read through the recipe trying to remember if the tomatoes were diced, sliced or baked. So I put a little side note on each ingredient so you can easily see it. 

Serves 2

INGREDIENTS

  • 60g quinoa

  • salt

  • 180g sweet potato sliced or cubed -1cm

  • 80g spinach

  • 1 green apple - diced (lazy version: doesn’t peel it)

  • 100g walnuts raw or activated

BAKE

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  1. preheat oven 180degrees

  2. place sweet potato on a baking tray, drizzle with olive oil, salt, and pepper.

  3. Bake for 20min

  4. let cool

COOK

  1. bring 250ml of water to a boil with a pinch of salt

  2. Place the quinoa in and let it boil for 2 minutes more

  3. bring to a simmer and place the lid on the pot to simmer for another 7-10min

  4. quinoa should be fluffy, not mushy (if you have excess water, I usually use a sift to drain)

  5. Let cool

MIX

  1. combine diced apple, walnuts, pumpkin, quinoa, potato. Dress with lemon tahini dressing (below)

DRESSING - LEMON TAHINI

  • Juice of 1 large lemon

  • Tbsp ACV (apple cider vinegar)

  • 2 tbs olive oil

  • 2 tbs of tahini

  • salt, pepper, and cumin to taste

  1. Combine all ingredients till mixed well

ENJOY !

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HABITS – THE LAYERING TECHNIQUE

Have you every woken up on a Monday and decided to implement a bunch of new healthy habits only to find that by the end of the week you’re lucky to have one of them stick?

I’ve been through this a million times and I guarantee you there’s not a single person who hasn’t gone through the same experience!

Eventually I worked out the trick…I call it Habit Layering!

Here’s how you get it done and implement a healthier way of living into your daily routine –

  1. Get yourself a calendar that you can hang up in a visible place, not in your phone or a closed diary but on the fridge or a pin board. Something you can look at every day!

  2. Now this is a long term goal! So pick 6 habits you want to have in place come spring, put them in order of importance/urgency.

  3. Selected the first Habit and decide on a time of the day (each day) you plan to complete the task.

  4. Now write it in your calendar for 3 weeks, if you have room write it in for the next 3 months!

  5. Pick your second habit and write it in for 3 – 12 weeks starting from the 3rd week on your calendar (see the pattern here?!)

  6. Repeat the pattern, making sure you continue layering up your habits!

  7. Refer to Abby Lewtas’s 5 steps to Making your habits stick for extra coaching.

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NEW HABITS & HOW TO IMPLEMENT THEM!

Looking for a new healthy habit to improve your daily regime?

I have listed below a handful of your favourites plus a few of my own and shared MY TIPS on how best to implement them into your day and easily at that!

Pick ONE, put it into practice for 2 weeks and tell me how you go!

GREEN JUICE HABIT

Whether you’re smashing a green juice in the mornings or not, it always way easier to stick to something that tastes good right?

So try this combo below –

  • ½ Banana

  • ¼ Paw Paw

  • 2 Sticks Cekery

  • 1 Bunch Silverbeet

Simple, tasty and gut healing!

5AM WORKOUTS

Go to bed early! This is pretty much the best way to lock this habit down! Make sure you have ample sleep (like 8 hours minimum) and go with the intention just to move. You don’t have to be a superhero and smash one out the minute you step in the door. Usually that motivation comes part the way through!

 

CURB THE KILLER SUGAR CRAVING

To be honest if you try to avoid the sweat treats by eating nothing at all, you’re going to struggle. The body seeks out sugar when its looking for energy.

You have 3 options –

  • Go to bed and get some rest!

  • Drink water, usually our body is dehydrated and mistakes thirsty for hungry

  • Make a healthier treat for you to enjoy, like Date Balls or Banana Slices with PB

If you opt for number 3, stick to making 1 batch of Date Balls a week OR only have half a Banana for the snack.

Date Ball Recipe Here.

HEALTHY EATING

Here’s my 4 easy step to getting your meal prep on!

  • Buy yourself some sexy black containers - https://www.mealprepaustralia.com.au/

  • Select your menu for the 5 days, alternating meals (3 for one meal, 2 days for the other)

  • Sunday Morning is prep time, set aside 1-2 hours and PREPARE ALL OF YOUR MEALS!

  • Every week select a new menu!

HEALTHY FOOD VARIETY

Some more steps to follow for healthy eating greatness –

PRE SURF/TRAINING WARM UP

Keep it simple! That’s the key, have 4-5 dynamic movements that loosen up the entire body without compromising your mobility.

Check out this simple 5 Step Warm Up to get you moving!

STAYING HYDRATED

Pick a bottle and make it BIG! I use a 2.2 Litre bottle so I know that if I get through the whole bottle, I’ll make my days quota along with all the tea I drink.

Don’t like cold water in winter…The buy yourself a BIG teapot! Select a lovely Caffeine free herbal tea and brew away! My pot stores roughly 1.1 Litres, so I work to get through 2 – 3 pots of tea a day.

MEDITATION TIME

If you try to commit to a 1 hour sit down but you just can’t seem to find the time…then stop! A 10 minute meditation to calm your nerves in the middle of the day is better than 1 hour of sitting and fidgeting, thinking about all the things you have to do!

I sit down for 10 minutes, morning, midday and afternoon. Focus on my breathing, feeling into the elements around me and just relaxing.

Voila! You’ve just put 30 minutes of meditation time into your day!

WORKING OUT CONSISTENTLY

Stop biting off more than you can chew. If the thought of getting stuck into a training session of sweat blood and tears sounds like hell to you then make the experience a little nicer.

When I’m breaking the seal again, I opt for shorter gentler workouts, including things I like to do.

Go with this every second day for about 2 weeks, then the same every week day for 2 weeks, then every day for two weeks and if you’re not feeling the motivation to up the anti by then…it’s time to get a regular PT on the books!

Stay tuned for Healthy Habits - The Layering Technique!

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!

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