Kirsten Tremlett

Carrot and Brazil Nut Cake

Try this deliciously healthy cake and eat without the guilt!

Ingredients:

7 carrots

2 ½ cups of brazil nuts

1/2 cup brown or golden flax seeds, soaked overnight

1 cup raw honey

1 cup shredded coconut

1 cup raisins

3 tablespoons psyllium powder

1 teaspoon vanilla

1 teaspoon cinnamon

Method:

Grate carrots. Blend brazil nuts and flax seeds, add raisins, vanilla, shredded coconut, cinnamon and honey and mix in processor until fully blended. Last of all mix in psyllium and process a little more.

Put mixture into cake tin and put in fridge for 1 hour to set. Once set, remove cake from tin and spread icing on top.

Icing:

1 cup honey

1 cup brazil nuts

2 tablespoon lemon juice

1 teaspoon vanilla

Blend brazil nuts, honey, lemon juice and vanilla in a blender until mixture is thick and creamy. After icing the cake garnish with your favourite chopped nuts.

Setting New Year’s Resolutions

Are you guilty of setting a New Year’s Resolution only to give it up soon after because it seem too hard to maintain? Or maybe you didn’t even give it a go at all?…..

We’ve all done it and if we keep our goals and intentions small and realistic then they will be achievable and we can we will be able to keeping them ongoing.

Here’s some ideas and tips on how we can make our resolutions achievable

Gluten free Muesli Recipe

Make up your own nutritious and delicious gluten free muesli for the fraction of the price it costs you to buy!

Create your own mix from any of the ingredients below-make sure the ingredients are raw, unsalted and organic where possible.

Ingredients:

2 cups puffed brown rice

3 cups rolled brown rice

2 cup srice bran flakes

2 cups quinoa flakes

1 cup puffed buckwheat

1 cup puffed amaranth

1 cup hemp seeds (optional)

½ cup dried pears, chopped

½ cup dried apricots, chopped

1/2 cup goji berries

¾ cup pistachios

1 cup linseeds/flaxseeds

1 cup almonds, chopped

1 cup pumpkin seeds

1 cup walnuts, pecans, cashews, brazil nuts, chopped

1 cup sunflower seeds

1 cup shredded coconut (organic)/dried coconut flakes

3 tsp ground cinnamon

Method:

Mix the puffed and rolled rice together with the rice bran flakes, chopped fruit and

pistachios in a bowl. Grind the linseeds, almonds and sunflower seeds in a food

processor until they’re broken up but still retain texture.

Serve with fresh fruit and ricemilk/almond milk or yoghurt.

Natural Energy Boosters

Are you sick and tired of being sick and tired?

Do you wake up after a full night’s sleep still fatigued and not refreshed?

If so, there are many natural supplements that can safely and effectively boost your energy levels. These include:

Magnesium:This mighty mineral is used in over 300 biochemical processes in the body and is essential for the conversion of sugars, fats and proteins to energy.

Carnitine: This nutrient plays an important role in fat metabolism and energy production. Carnitine may be helpful if you are wanting to lose weight and improve energy at the same time.

Coenzyme Q10: CoQ10 enhances cellular energy production and is also a powerful antioxidant.

Lipoic Acid: This nutrient is important for the transport and conversion of carbohydrates into energy. It is also a powerful antioxidant and protects the mitochondria (the ‘powerhouses’ within every cell) from damage.

Omega 3’s: The essential fatty acids found in fish and krill oils are vital for the cellular health. They stimulate the growth of the mitochondria thus enhancing energy production.

HERBAL HELPERS:

Here are some of my favourite herbs I use to support tired adrenals and increase energy levels:

Licorice Root, Rehmannia, Rhodiola, Siberian Ginseng, Korean Ginseng, Oats and Withania.

Of course it is also important to make sure you are eating a healthy well-balanced diet, drinking plenty of water, exercising regularly and managing stress levels to optimise energy levels.

Gluten Free Christmas Cake Recipe

INGREDIENTS:

1 kg mixed dried fruit
1 cup glacé apricots, chopped
¾ cup glacé cherries, chopped
¼ cup glacé ginger, chopped
⅓ cup walnuts or almonds, roughly chopped
½ cup brandy
Canola oil spray
1 cup lightly packed brown sugar
¼ cup vegetable oil
4 eggs, room temperature
1 teaspoon vanilla essence
¼ cup freshly squeezed orange juice (from 1 orange)
2 cups gluten free plain flour
½ cup gluten free self raising flour
1 ½ teaspoons mixed spice
2 teaspoons ground cinnamon
1 tsp ground nutmeg
1/2 teaspoon ground cloves
3/4 cup blanched almonds
1 meter length of wide Christmas ribbon or plastic Christmas decoration.

METHOD:

In a large bowl, combine the mixed dried fruit, chopped glace apricots, cherries and ginger. Pour over the brandy and toss through. Cover and stand overnight. Add the nuts and toss through.

Preheat the oven to 150°C. Prepare a 20cm round cake tin, sprayed lightly with the oil and lined with non-stick baking paper. Make sure the paper stands 5cm above the edge of the cake tin.

Place the brown sugar, oil, eggs, orange juice and vanilla essence in a medium bowl. Beat until smooth and has turned a light brown. Add to the fruit mix and combine well.

In a separate bowl, sift the flours, mixed spice and cinnamon and stir through to combine. Fold the flour mixture into the fruit mixture, making sure the flour is mixed through well. Spoon the mixture into the prepared pan, levelling out evenly with the back of a spoon. Tap the pan gently on the bench to remove air bubbles.

Bake on the middle shelf of the preheated oven for 3 hours or until a skewer is inserted into the centre and comes out clean. Remove from the oven, wrap in a clean tea towel and allow the cake to cool.

Decorate the cake with the blanched almonds; place them evenly around the top of the cake, gently pressing into the cake mixture. You can wrap some Christmas ribbon around the cake or place the plastic decoration on top.

Serves: 30

Preparation time: 10 minutes (day before) plus 20 minutes prior to cooking. Cooking time: 3 hours

Tip

If using a fan-forced oven, double line the cake tin with baking paper and loosely lay an extra circle of baking paper on top of the cake if it begins to darken too much. You may need to reduce the heat a little.

How to reduce your risk of getting Cancer

Want to minimise your risk of being diagnosed with cancer?

Numerous studies point to lifestyle changes as crucial to steering clear of cancer and enjoying a long, healthy life.

Follow these simple lifestyle changes and minimise your risk http://bit.ly/QHJBPC

How to look your best for Summer

The beginning of Summer is a great time to nourish and alkalise your body before the ‘silly season’ starts with some of these nutrients.

Follow the tips below and lose weight, reduce cellulite, improve energy, have glowing skin, better concentration and overall to just feel amazing!!

1. Wakame & Dulse seaweed:

Wakame seaweed has one of the highest nutrient-to-calorie ratios, from a vegetarian source of the Omega 3 Essential Fatty Acid, EPA. Both wakame and dulse are great sources of vitamins A, B1, B2, B3, B5, C, E, K, folate and fibre.

Dulse also has some great minerals essential for glowing skin, calming nerves, and for healthy bones. These include potassium, calcium, magnesium, phosphorous, chromium, iodine and zinc and trace elements.

Have a miso soup with wakame in it once a day in the afternoon, around the time that you really want to reach for a piece of chocolate and see the mood improving effects.

2. Chlorella:

This superfood contains all of the B vitamins, vitamin C, vitamin E, beta-carotene, amino acids, magnesium, iron, trace minerals, carbohydrates and a higher amount of protein (more than 50%) than meat, per grams of weight. Its high amount of protein makes it a staple for many vegetarians. Chlorella binds to toxins and carries them out of the body.

Chlorella has also been proven effective for:

Balancing hormones (relieving PMS, regulating the menstrual cycle)
Treatment of ulcers
Balancing the digestive system (improving digestion, relieving constipation)
Increasing the white blood cell count (helps with infections and illnesses)
Reduces or eliminates body odours
Balances blood pressure, cholesterol, and blood sugars (preventing cardiovascular disease, diabetes, and obesity)
Reduces the occurrence of asthma attacks and allergies
Treats fatigue
Helps boost immunity
Protects the brain and nervous system
Supports the elimination of many pollutants, heavy metals and moulds
Boosts tissue growth, healing and repair
Detoxifies harmful radiation, protects organs

3. Barley Grass Powder:

At the early stage of its growth, the barley plant is closer in composition to vegetables than grains, hence the name ‘barley grass’. Barley grass powder thus contains very dense nutritional and healing properties in a concentrated form that is easily assimilated by our digestive system.

There are no known toxic effects to consuming barley grass. It also has very strong alkalizing effects on the body.

Barley grass contains very large amounts of vitamins, minerals, amino acids, enzymes and other beneficial nutrients. These include:

essential and non-essential amino acids
high amounts of antioxidants
high amounts of enzymes, including the antioxidant enzyme, superoxide dismutase (SOD)
high amounts of folic acid
pantothenic acid
high amounts of carotenoids, including beta carotene-more than 6 times the amount of carotene in spinach
flavonoids
high amounts of vitamins B1, B2, B6 & B12
high amounts of vitamin C-nearly 7 times the amount in oranges
high amounts of calcium-more than 10 times the amount in cows’ milk
copper
high amounts of iron-almost 5 times the amount found in spinach
magnesium
manganese
phosphorus
potassium
high amounts of organic sodium-more than 25 times the amount in celery
zinc

Barley grass is also rich in living chlorophyll. Chlorophyll has the following benefits and effects:

It is the basis of all plant life, playing a critical role in photosynthesis.
It is the first product of light, containing more light energy than any other element.
It is anti-bacterial, stopping the development and growth of harmful bacteria. It can be used inside the body as well as topically as a healing agent.
It rebuilds the blood. Chlorophyll is very similar in structure to blood hemoglobin.
Liquid chlorophyll gets into the bodily tissues, rejuvenating and rebuilding them.
It alleviates blood sugar problems.
It neutralizes toxins in the body.
It helps to purify the liver.
Liquid chlorophyll washes drug deposits from the body.

4. Ginger:

Ginger is fantastic for circulation. Adding ginger to juices, as a tea or simply chewing in a small sliver has great health benefits for digestion also.

5. Asparagus:

This is a fantastic vegetable to eat fresh as it contains a high amount of potassium, a mineral well known for its ability to reduce belly fat. Approximately 1 cup of fresh asparagus is equivalent to 288 mg of potassium. Also, 1 cup of asparagus has only 40 calories!

6. Avocados:

Apart from the myriad of phenomenal nutrient and health benefits of avocados, one not well known benefit is that avocados increase nutrient absorption! When eating a salad including avocados, you absorb five times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene).

7. Red Papaya:

Papaya is rich in enzymes called papain and chymopapain which help with digestion, in particularly it breaks down the proteins from the food we eat into amino acids. Amino acids are present in every single cell of our bodies and are necessary for every chemical/enzymatic reaction, as well as for our mental and physical health.

As we age we produce less digestive enzymes in our stomach and pancreas, which leads to ineffective digestion of proteins. As a result we end up with an excess of undigested protein in the gastrointestinal tract which encourages the overgrowth of the bad bacteria, causing bloating and wind.

8. Dry Skin Brushing:

Not only does this quick and easy before shower treatment assist the lymphatic system to work more efficiently, it also helps your skin to feel soft and silky. Just what you desire for summer. After you shower, apply some raw virgin coconut oil to your body to add a dewy glowing look to your skin.

Your skin is your largest organ and many toxins are released through it every day. All you need is around 5 minutes before a shower while the skin is dry. It is even safe to do while pregnant.

By assisting with the detoxification processes, you ease the burden on the liver and kidneys, you boost your body’s natural immunity, skin brushing helps with dispersing cellulite as well as reducing swelling and fluid retention.

Brushing in circular motions from the extremities to your heart in slow soft movements gives the best results.

9. Regular lymphatic massage:

This one is easy-hardly a chore! Lymphatic massage stimulates the flow of lymph in the body, thus removing toxins and cellular waste.

Drink plenty of water after a massage to help flush lactic acid and toxins through the kidneys.

10. Saunas:

Saunas promote sweating and the elimination of toxins and waste through the skin. They also improve blood circulation, help reduce cellulite, and give your skin a healthy glow

* Try this beauty tip using papaya *

Smash 1-2 tablespoons of papaya flesh and spread it on your face and neck. Leave it on for about 3-5 minutes, or sooner if you feel tingling, and then wash off. Your skin will GLOW! Add a good quality natural moisturiser or raw virgin coconut oil after.

* NUTRIENT DENSE DETOX SALAD * (use organic ingredients where possible)

1 ripe avocado, diced
1 ripe beefsteak tomato, diced
6 Cos lettuce leaves, shredded
2 large pinches of wakame, previously soaked and drained
1 bunch asparagus, lightly blanched/steamed

Dressing:

2 tablespoons tamari
1 tablespoon light miso paste
1 tablespoon raw dark unfiltered agave nectar
water added for desired consistency

Combine all ingredients in a bowl, mix dressing through and enjoy!

Gluten free Pizza

Gluten Free Pizza Base:

1 cup warm water (250ml)
1/2 cup maize corn flour (70g)
3/4 cup rice flour (135g)
1/2 cup potato starch (85g)
1/3 cup Orgran GFG (50g)
1/2 tspn salt (2g)
3 tblspn vegetable oil
1 sachet dry yeast (7g)

Mix dry ingredients including yeast in a large bowl. Add warm water and mix to form a soft dough. Knead until the dough is smooth and elastic.
Cover the dough and leave in a warm place to rise for approximately 20 minutes. With oiled fingers, pat the dough onto pizza tray to form the base.
Bake for approx 10 minutes in a hot oven (250-250°C depending on whether your oven is fan-forced or not) and cook until light brown.

Add your favourite toppings and cook for a further 10 minutes.

Toppings choices:

sliced capsicums

diced zucchini

sundried/fresh tomatoes

basil, coriander

roasted pumpkin

corn

fetta/ricotta/parmesan/haloumi cheese

Serve hot with a fresh green salad drizzled with olive oil and balsamic vinegar!

How to cope with Stress

Everyone has some degree of stress in their life which comes in various forms-work pressures, personal or family issues, financial difficulties, personal injuries or illness, death of a loved one, moving house, changing job, and so on……..

We all cope with stress differently depending on the circumstance, our support networks, and what coping strategies we put into place.

If stress is not managed it can adversely affect our physical and emotional health. If left untreated, chronic stress can cause symptoms such as fatigue, anxiety, depression, sleep disturbances, irritability, poor memory and concentration.

Stress can contribute to various health issues like ulcers, depression, headaches/migraines, dermatitis, asthma, and irritable bowel syndrome (IBS).

STRATEGIES FOR COPING WITH STRESS:

Talk to someone: either a friend, family member or Counsellor. This may help you get a different perspective on the situation, find a solution, and help you feel like you can cope.

Relaxation techniques: Yoga, meditation, tai chi, deep breathing exercises, listening to relaxing music, massage, or a hot bath are all extremely effective.

Exercise: Just 30 minutes daily increases the production of endorphins (‘feel good’ brain chemicals) which can help you feel more positive and capable.

A healthy diet and lifestyle: Ensuring you are getting all the necessary vitamins and minerals through your diet will help your body cope with stress. If your diet is not great or you’re skipping meals then supplementation with a muti vit/min is essential. Getting adequate sleep, eliminating smoking, alcohol, drugs and stimulants will all help you cope with stress better.

NATURAL MEDICINES FOR STRESS:

B vitamins: Essential for helping our nervous system and adrenal glands cope with stress and anxiety. Magnesium helps relax our muscles and constricted blood vessels which can lead to migraines and high blood pressure.

Herbs for Anxiety: Zizyphus, Passionflower, Magnolia, Lemon balm, Lavender, Chamomile and Oats all help to relax the body, calm the mind, and improve sleep.

Herbs for Exhaustion: Chronic stress depletes our adrenal glands, making us feel exhausted and run down. Korean and Siberian Ginsengs, Withania, Rhodiola, and Rehmannia can improve energy, mood, and concentration.

Help for Depression: Ongoing stress can lead to imbalances in the brain chemistry that can contribute to feelings of negativity, sadness and depression. Nutrients such as L-tyrosine and 5-hydroxytryptophan, B vitamins, St John’s Wort and Magnolia help rebalance brain chemistry.

Manage stress effectively and live longer, healthier and happier!

What Makes Quitting Smoking Really Hard?

Wanting to quit? Studies suggest that it takes almost five years and seven attempts for an average smoker to give up this dangerous habit.

No person has ever started smoking just to get addicted. Some light up because they want to be “cool” while others simply want to give it a try.

Unfortunately, only a small portion of the smoker’s population is able to kick off the bad habit out of their lives in a snap. The big question is – WHY?