Tag Archives: Healthy Choices

5 Healthy Snacks under 150 Calories

5 Healthy Snacks under 150 Calories

We all know that to maintain a healthy body weight we need to eat regularly to keep our metabolism functioning at it optimum. In this busy holiday season it can be hard to make good choices to fuel our bodies! Here are some ideas for healthy snacks under 150 calories that are ideal choices to keep you going throughout the day. For my nutritional cleansers – yes they are 30 day approved xx

1.   Fast food – the right way!

1 x medium organic green apple

10 x pesticide free natural almonds

50g Cherry Tomatoes

2.    Nuts ‘n’ Berries

1 cup blueberries or strawberries sprinkled with 2 tablespoons slivered almonds

3.    Cucumber Salad

1 large cucumber cubed and tossed with 2 tablespoons chopped red onion and 2 tablespoons apple cider vinegar with ¼ sliced avocado on the side

4.   Homemade Guacamole & Vegetable Snacks

¼ Medium Avocado mashed with lemon juice & cracked pepper

Enjoy with: 1 medium zucchini cut into snack size strips, 100g sugar snap peas and 3 x celery sticks

5.   Crunchy Curried Salmon Salad

80g Wild pacific Red Salmon with 1 teaspoon curry powder, 1 tablespoon chopped red onion, and 2 chopped ribs celery

Enjoy xx

Healthy Pizza for Dinner?

Does the suggestion of healthy pizza sound like a nonsense to you?

 

Check out this recipe for a healthy alternative to take away pizza and treat the family to a fun and nutritious meal. As always, I would encourage you to use organic vegetables however if you find it hard to source your favourite vegetables organically choose fresh & local. Wash your vegetables in water and white vinegar to help strip off pesticides.

Cauliflower Crust Pizza*

Ingredients:
1 large head of cauliflower, cut into chunks
2 free range eggs
1 tsp gluten free yeast
1 tablespoon organic oregano leaves
2 tablespoons coconut oil
Sea salt and freshly ground pepper to taste

Pizza Sauce:
400g can of organic whole peeled tomatoes
1 tablespoon oregano leaves
Freshly minced garlic
Freshly ground pepper & sea salt to taste

Toppings:
Free range, organic minced chicken
Thinly sliced zucchini
Organic Basil leaves
12 organic cherry tomatoes, sliced
Cashew Cheese or Organic Goats Cheese

Preparation & Cooking:
• Pre heat the oven to 180 degrees centigrade
• Wrap a pizza stone with aluminium foil and rub it with coconut oil and place it in the oven to preheat for 15 minutes (use a large baking tray with baking paper if you don’t have a pizza stone, this will not require preheating)
• Fill a saucepan 1/3 of the way with water, fit with a steamer basket, and place on the stove
• In a blender or food processor, pulse the cauliflower & oregano leaves until it is the texture of snow
• When the water is boiling, steam the cauliflower for 5 minutes
• Remove the cauliflower, drain, and squeeze dry. The drier you make it, the crispier the crust
• Mix the cauliflower with the eggs, yeast, coconut oil, salt & pepper.
• Pat it out into a circle on the pizza stone or baking tray
• Bake for 35-45 minutes, until crisp on the edges
• Remove from the oven and set aside to cool
• Reduce the oven to 160 degrees centigrade
• Combine pizza sauce ingredients in a food processor and pulse until smooth
• Top pizza base with sauce, sprinkle on minced chicken, sliced zucchini & tomatoes and dollop on the cashew cheese
• Place the pizza back into the oven and bake for 10 more minutes or until golden and crisp
• Let cool for 5 minutes before slicing, garnish with basil leaves and serve with love! Xx

* Pizza Base Adapted from Jodi Nadler

Wellness Coaching

"Life can be a rich & wonderful experience once we achieve our optimal physical & mental state" Fiona Cosgrove “Change is not something that we should fear. Rather, it is something that we should welcome. For without change, nothing in this world would ever grow or blossom, and no one in this world would ever move forward to become the person they’re meant to be.” Author Unknown.  

What is Wellness? How can Wellness Coaching help me make positive changes in my life?

What is Wellness?

Wellness is one of those new generational words that can often be overused or misunderstood. In reality the concept of Wellness has different meanings for different people; the term Wellness conjures up such a range of experiences largely because it is a subjective state. Traditionally Wellness has meant the opposite of illness and the absence of disease. More recently Wellness has come to describe something over which you have personal control, Wellness is now a word used to describe living your best possible life.

Personally, my journey to Wellness started with my need to recover emotionally and physically from my Breast Cancer diagnosis and subsequent treatment. Over time Wellness for me came to mean not just the absence of disease but to live life well!

As Wellness Coaches, we refer to Wellness as the journey to become “The Best We Can Be”! It is important to remember that Wellness is different for everyone and only you can determine what is “Optimum” for you. Your wellness is not only related to your physical health, rather it is a combination of Physical Wellness, Spiritual Wellness, Mental Wellness and Emotional Wellness. Emotionally, Physically, Mentally and Spiritually, it is the process of becoming aware of and making choices towards a more successful existence.

To achieve Wellness involves a holistic approach. This means that attention has to be given to all areas, as every component of our life affects another. Wellness requires a “whole person” perspective that includes the myriad of choices we make every day that contribute to our feeling good or not so good! You absolutely must realize that getting well is achieved by taking personal responsibility for your life, your current situation, and your choices.

We can achieve Wellness by creating a program of choices and strategies around diet, exercise, stress management, health management and disease prevention. By planning and taking a series of steps that allow us to take control in a framework of action we can begin the journey that lead us to our desired state. Along the way we design and act on behaviours that match our goals.

Life is complex and demanding, competing priorities often mean we don’t make time to focus on what we want and/or need for ourselves physically, mentally emotionally and spiritually. Rarely do we take the time to create a plan to get there! This is where Wellness Coaching can be incredibly supportive and help you to achieve your goals.

What is Wellness Coaching?

The word Coach has been used in many ways. Its strongest associations have historically been with sport however the traditional image of a forceful, demanding leader does not accurately describe what a true coach really represents. A more relevant way to describe coaching as it is practised in Wellness Coaching would be:

A person who:

  • Has expert knowledge but doesn’t impose it on the person they are coaching
  • Is a role model but allows individual development of a persons strengths
  • Gives choices rather than direction
  • Works with rather than for
  • Encourages and facilitates excellence and growth

A Wellness Coach will educate, encourage and guide their clients towards healthy behaviours and support them to take small steps in the areas of fitness, nutrition, weight management, health risk and stress management. Helping you, the client to take personal responsibility for the daily decisions that will lead you towards you goals and you longer term Vision.

Want to know more? Contact me at www.restorefitness.com.au to book your complimentary consultation and begin the journey to a life that can be a rich and wonderful experience once you achieve your optimal physical and mental state.

References: Coach yourself to Wellness, Living the Intentional Life by Fiona Cosgrove,  The National Wellness Institute, The World Health  Organization

Healthy Eating Tips as you transition to a Clean Food Lifestyle

How to manage those sugar cravings!

Are you trying to eat good clean foods and limit your calorie intake to achieve a healthier body weight? Do you find yourself feeling hungry, but don’t have calories to spare? As you change your diet to eliminate processed foods and refined sugars you may find yourself experiencing intense cravings for sugar. Try some of these handy tips for reducing hunger and suppressing cravings as you transition to a Clean Food Lifestyle!

 

  • Do something active – go for a walk or bike ride or clean the house!
  • Drink water – thirst is often mistaken for hunger, so make sure you are drinking at least 2 litres of water per day and remember your post workout re-hydration doesn’t count!
  • Brush your teeth – it sounds crazy, but brushing your teeth provides something to do with your hands as well as creating a minty fresh mouth, making you less likely to succumb to sugar cravings
  • Have a cup of herbal tea such as Green Tea, Chamomile or Peppermint Tea to make yourself feel fuller or try a cup of boiled water with a squeeze of fresh lemon.
  • Have a rest or go to bed early – our bodies often mistake food cravings for tiredness. Give your body a chance to recharge, and you will feel less like needing that sugar binge.
  • Go to the gym or call your PT and schedule an extra HIIT Training session. Your pre & post workout snacks are bonus meals and don’t count in your daily allowance!

Be patient with yourself, it is normal to be hungry while your body detoxes and adjusts to your new lifestyle choices. It is important to listen to your body and if you feel sick or ravenously hungry, choose one of the following clean food choices as a between meals snack. Remember whenever possible choose organic or locally grown produce!

Healthy Snacking Choices

Food Serving Size Calories
Celery 1 cup 14
Carrot (Raw) 1 cup 52
Sautéed Kale       (fresh herbs & 1tsp Coconut Oil) 1 cup 80
Small Green Apple 150g 52
Blueberries 1 cup 83
Watermelon 200g 60
Strawberries 1 cup 46
Small Banana 80g 73
Raw Almonds  (Activated is best) 10 67
Coconut Yogurt (Natural) 100g 82

 

Congratulations on choosing to nourish your body with whole clean foods! Give your body time to adjust to adjust and you will soon start to feel like a lean, mean fighting machine!

Want to know more?

There are some great resources available to help you make good lifestyle choices try some of the following:

  • It Starts with Food by Dallas & Melissa Hartwig
  • I Quit Sugar by Sarah Wilson
  • Raw Food/Real World by Mathew Kenney & Sarma Melngallis