Easter can easily be all about giving chocolate to children. Try these tips for some family fun over the easter break, and make easter more than just a time to eat chocolate.
Decorating easter eggs
An oldie but a goodie, children love to make their own coloured eggs. Make sure you wear old clothes and cover your table with a thick layer of newspaper before you begin.
- First, hard boil some organic eggs
- In large cups put 1 cup water, 1 tsp vinegar and a small amount of food dye
- Dip eggs in with a spoon, and leave until you are happy with the colour
- Put in an empty egg carton to dry
Try drawing on the eggs with a white crayon, wrapping tape of rubber bands around or putting stickers on them before dying them to make different patterns.
For a demonstration, check out this youtube video:
Making your own easter eggs
To make your own easter eggs you can buy easter egg moulds from craft shops and department stores, or online. They come in all shapes, from the easter bunny to eggs of all shapes and sizes.
They come in two halves, so you melt the chocolate, add to the two halves, let it set a little then add some melted chocolate to one side and join together. Easy!
Try using over 70% cocoa chocolate. You can add crushed nuts, a few drops of peppermint oil, shredded coconut or even dried fruit and rum!
The easter egg hunt
Every child loves and easter egg hunt. You can wrap up your homemade chocolate for them to find, or use regular easter eggs.
Make it a challenge so that they have to work for their chocolate! You may even want to go to a park for the hunt, so that the kids have plenty of room to run around and burn off all of that energy.
Good food substitutes
- Try organic spelt hot cross buns from Sol Breads, or make your own!
- The very best chocolate is raw chocolate, which is made with untoasted cocoa. Try Loving Earth raw chocolate from a health food shop.
- Leave some carrots for the easter bunny and encourage your children to eat the leftovers!
This muesli is delicious and healthy, being free of sugar, additives and preservatives.
Ingredients:
- 2 cups rolled oats
- 2 cups puffed millet
- 2 cups puffed amaranth
- 1/2 cup apple juice concentrate
- 1/4 cup macadamia oil, or coconut oil
- 11/2 tbsp ground cinnamon
- 1/2 cup sunflower seeds
- 1/2 cup pepitas
- 1/2 cup chopped walnuts (or other nuts)
Directions
- Preheat oven to 160 degrees celcius.
- In a large baking dish, mix oats, millet and amaranth.
- Combine apple juice concentrate, oil and cinnamon and mix well.
- Drizzle the apple juice concentrate mix over the grains. Use a spoon to mix the grains and liquid until the grain mix is evenly coated without clumps.
- Place in oven and bake for 30 minutes, stirring every 10 mintues.
- Remove from oven and allow to cool, stirring occasionally to prevent sticking. Add seeds and nuts.
- Once completely cool transfer into an airtight glass jar.
Enjoy!
Protein is found in every cell in our body. It is essential for cellular function, repair, mood balance, immune function, blood sugar regulation and muscle building. So how do you know if you are getting enough protein?
It may be a surprise that most people are not consuming adequate amounts of protein to achieve all of the functions that it is necessary for.
Protein is made up of amino acids, which have thousands of functions throughout the body. Signs of protein deficiency can include depression, anxiety, poor sleep, weak nails and hair and weight gain.
So where do we get protein from? Most people know that eggs, dairy and animal meat are good sources – including beef, lamb, chicken, turkey and fish, but the vegetarian proteins are also essential in building a protein rich diet.
Great sources of vegetarian protein include:
- Nuts and Seeds
- Legumes – Lentils, Chickpeas, Beans, Tofu
- Wholegrains
These non meat protein sources also have other benefits, being high in fibre and minerals. For adequate protein levels you should consume protein with every meal. A good example of this would be oats (wholegrain) with LSA (nuts and seeds) for breakfast, a salad with 2 boiled eggs for lunch, and fish/meat and vegetables for dinner.
To ensure that you eat good levels of all of the amino acids it works best to eat a diet including all of the protein sources mentioned above. This is especially important for vegetarians, as vegetarian protein sources are missing certain amino acids. It is important to eat a variety of nuts and seeds, legumes and wholegrains to meet you protein requirements.
Serving sizes
As a general rule, your serve of protein should be about the size and thickness of the palm of your hand. In the average sized person this equates to roughly a 180g piece of meat or fish, 2 eggs, a handful of nuts and seeds or 1/2 cup lentils.Protein rich snacks include raw almonds, brazil nuts, pepitas and sunflower seeds, sardines on corn thins, hommus and celery sticks and plain organic yoghurt (Jalna is good).
Warm salads are a great tasting alternative to your traditional cold raw salads, and there are many ways to have them. Try using cooked potato, parsnip, pumpkin, beans and broccoli.
Ingredients:
- 1 small sweet potato, diced into small cubes
- 3 asparagus spears, chopped in pieces
- ¼ red onion, diced finely
- ½ handful baby spinach
- 1 small clove garlic, crushed
- fresh basil leaves, chopped
- 1 tbsp pepitas or sunflower seeds
- sea salt and pepper to taste
Dressing:
- 1 tbsp probiotic yoghurt (Jalna)
- ½ tbsp stone ground tahini
- squeeze of lemon juice
- ¼ tsp cinnamon
Directions:
- Steam sweet potato until softening, then add asparagus and cook for another minute.
- Place the onion, spinach, garlic, basil, salt and pepper in a bowl. Add the hot vegetables and stir gently. Add the premixed dressing and pepitas and stir through gently.
- Serve immediately.
Serves 1.
Springtime means that there are flowers everywhere – but did you know that you can eat them? Flowers have been consumed as foods since the beginning of time. Not all flowers are edible though, so you need to know what you are looking for.
Flowers can be enjoyed in salads, as garnishes to foods and even used in cooking. Here are some of the best edible flowers.
Nasturtian
Nasturtians are one of the most widely available edible flowers. They grow as weeds on the side of the road and are very easy to cultivate in your own backyard or balcony. Use then in salads and green smoothies!
Violet
Violets come in lots of different colours, all of which have edible leaves and flowers. The delicate violet flowers are lovely in salads and look fabulous as a garnish or decoration on meals and desserts. They have a sweet perfumed flavour.
Roses
Many people are surprised to find that all roses are edible, but they have in fact been used widely in many cultures in food preparation. In India, rosewater is commonly used in sweets, having a flavour that is like strawberries and green apples. You can use roses in desserts, fruit punches, salads and as edible decorations. Roses must be grown without the use of chemicals, never eat roses from a florist, they are very high in toxic chemicals.
Carnations
Carnations are a very common garden flower, coming in many different colours. Like roses, you need to only consume flowers that you know have been grown organically. To use the surprisingly sweet petals in salads or desserts, cut the petals away from the bitter white base of the flower. Carnation petals are one of the secret ingredients used to make the french liquer Chartreuse.
1. Chew your food
Your mouth is the first part of your digestive system, containing enzymes which begin the process of breaking down carbohydrates. By chewing food thoroughly you are aiding the digestive process, as particles will be smaller and easier to digest once they reach the stomach. Chewing food thoroughly also prevents overeating, as it takes our body a while to register that we are full. The act of chewing triggers the stomach and intestines to secrete acids and enzymes that will help to digest the food to come. Aim for at least 30 chews per mouthful.
2. Keep your fluids up
Aim to drink 2 litres (8 glasses) of purified or spring water each day. Dehydration can lead to fatigue, headaches, moodiness and even constipation! Keep a water bottle with you and sip throughout the day. Try to drink your water between meals as too much fluid intake with your food can water down stomach contents and reduce enzymatic activity.
3. Cut back on the refined carbohydrates
Yes, this includes our old friend sugar. Sugar and other simple carbohydrates such as white bread, pasta, white rice, biscuits, cakes and of course chocolate and lollies, cause a fast rise in blood sugar levels, with a resultant drop shortly following. This means that the energy gained from these foods is quick and short lived, whereas complex carbohydrates such as whole grain bread, rye, brown rice, oats and spelt give you slow and sustained energy release, as well as making you feel fuller longer.
Another downside to refined carbohydrates is that they are ‘nutrient robbers’ as they lack the nutrients which are usually contained within the grain in its whole form that help to break them down. This means that they use up valuable nutrients within the body to help to break them down for utilisation in the body.
4. Balance your blood sugar levels
An imbalance in blood sugar levels can lead to foggy headedness, headache, fatigue, irritability and sugar cravings. Using complex instead of simple carbohydrates as outlined above will have a beneficial effect on your blood sugar levels. Other dietary factors which regulate blood sugar levels include eating protein with every meal and eating smaller meals more frequently. Avoid skipping meals as this leads to low blood sugar levels and can slow down metabolism.
5. Include plenty of roughage
Low fibre intake has been associated with bowel and colon cancer as well as other digestive diseases. Fibre has a balancing effect on blood sugar levels, gives us stool bulk to prevent constipation and increases the amount of beneficial bacteria in our digestive system. Fibre is found in fruit and vegetables, whole grains, nuts, seeds and legumes. If your diet is based around these foods you can be sure you are getting adequate amounts of fibre.
6. Pump up your antioxidant intake
Antioxidants in foods are phytochemicals and nutrients which help to reduce oxidative damage in the body that can lead to inflammation and tissue damage. High antioxidant intake has been associated with a lower rate of cardiovascular disease, cancer, autoimmune and endocrine disease.
Antioxidants can be found in fruits, vegetables, nuts, seeds and whole grains, but foods which are particularly high in antioxidants include blueberries, blackberries, raspberries, kiwifruit, lemons, grapefruit, green tea, red wine (moderately of course), brazil nuts, olive oil, green leafy vegetables, tomatoes, sweet potato, beetroot, capsicum and apples. Brightly coloured foods are generally high in antioxidants, so aim for a rainbow on your plate. Minimise cooking and keep the skins on to retain high levels of antioxidants.
7. Keep it fresh
Fresh foods are high in essential nutrients and minerals as well as giving you vitality. Ensure that around 50% of the fruit and vegetables you eat are in their raw form. Things like fresh fruits, salads and vegetable juices should be consumed regularly. Farmers markets are a great way to get fresh local produce at a great price, so check out if there are any in your area. Raw foods are cooling so should be consumed more frequently in summer and less frequently in the colder months.
8. Exercise
Yes, exercise, that dreaded word for some is a very important part of maintaining health and wellbeing. Not only does exercise help us keep in shape, it reduces inflammation in the body, helps with the movement of lymphatic fluid (and therefore the excretion of wastes) and helps to get much needed nutrients into the tissues. Another benefit of exercise is that it releases endorphins which are our feel good chemicals, improving mood and sense of wellbeing.
The trick with exercise is to find something that you enjoy, there’s no point slogging it out at the gym if you hate every moment of it! For some joining a sporting team or martial arts club can be fun, for others just going for a walk or doing some yoga is beneficial. Find out what suits you best and aim for at least 40 minutes three times a week, combining aerobic (increases you heart rate) and strengthening exercise (like weights, yoga or pilates).
9. De-stress and think positively
Stress contributes to a number of health issues affecting the nervous and digestive systems, lowering immunity and causing hormonal imbalance. Removing stress from our lives is rarely an option however there are ways to help cope with stress more effectively, which will reduce its negative effects in the body. Eating a balanced diet with adequate protein and regulating blood sugar levels as described above will help your body deal with stress more effectively. Relaxation techniques such as deep breathing, yoga, exercise, meditation and calming self talk can help to deal with stress. If you have a significant amount of stress in your life seeing a counsellor, massage therapist or naturopath may help you to deal with it more effectively.
There is a strong link between the mind and body, so negative thoughts can have a huge impact on the way we feel. Thinking of the positive aspects of a situation instead of the negative can not only lower your stress levels but can shed light on a situation that can help you to deal with it.
10. It’s all about you
Having the time to do something that you enjoy or that relaxes you is an integral part of achieving wellbeing. You might have a hobby such as painting, playing an instrument or sewing, or you may enjoy simply reading a book or relaxing in a hot bath. Think of what makes you happy and make sure that you find the time to indulge yourself in these activities. The result will be greater personal satisfaction and lower stress levels.
This breakfast will give you sustained energy release, being high in protein and nutrients. Change ingredients to your liking but try to always include onion or garlic. Serve with dark rye or organic sourdough bread topped with avocado or tahini.
Serves 2
Ingredients:
- 4 Organic Eggs
- 1/4 cup rice, oat, BONSOY or organic dairy milk
- small handful fresh herbs (basil, thyme, oregano, rosemary all work well) or 1 tsp dried herbs
- 1 lg garlic clove minced
- Sea or Himalayan salt and pepper
- 1 onion diced
- 1/2 zucchini diced
- 1/4 capsicum diced
- 4 average mushrooms roughly chopped
- 1/2 cob fresh corn removed off cob
- 1 tbsp coconut, olive or rice bran oil
Directions
- In a bowl, whisk eggs with a fork until well mixed. Add milk, herbs, garlic, salt and pepper and whisk to combine.
- In a small heavy based frying pan heat oil on medium heat. Add chopped vegetables and fry until lightly cooked through.
- Add egg mix and stir through. Using an egg flip, lift and turn occasionally from bottom of pan until cooked through. do not turn too frequently unless you want your eggs crumbly.
Eat on its own or serve with rye, kamut, spelt or sourdough bread topped with avocado.
There is a lot of emphasis on food and weight loss, but most of it is focused on the caloric content of a food, or whether it contains too many carbs or fats.
There are many foods which have been shown to help the body up-regulate fat burning pathways, due to specific vitamins and phyto-nutrients. Try including some of these foods in your diet to help manage weight:
1. Green Tea
Studies have shown that drinking 3 cups a day of green tea can significantly help with weight loss. This is may to be due to green teas antioxidant and blood sugar regulating activities, but green tea can also increase thermogenesis, which helps to burn fat.
Dr. Red’s Spearole green tea, which has extra antioxidants, is particularly beneficial for weight loss. Pick up a box in clinic and drink up!
2. Grapefruit
A study in the Journal of Medicinal Food found that when subjects consumed either 1/2 a fresh grapefruit or 237ml of grapefruit juice before each main meal, they lost 1.6kg over 12 weeks, without any further treatments.
3. Eggs
A recent study by the International Journal of Obesity found that eating eggs for breakfast was associated with a higher rate of weight loss in people on a calorie restricted diet. Ditch your cereal and have some sunny side up! Egg yolks also contain lecithin, which helps to mobile fat cells.
4. Seaweed
Seaweed assists with weight loss by supporting thyroid health, which helps boost your metabolism! Try using red dulse flakes on salads and wakame in soups and stir fry’s.
5. Sardines/Salmon
Sardines and salmon are perfect weight loss aids as they are high in protein and omega 3, which reduces the inflammation that can prevent weight loss.
NB: farmed salmon is not a good source – it has a different fat profile to wild caught salmon.
Katherine offers tailored naturopathic weight loss plans to help you reach your goals. Call 07 3367 0337 to make an appointment at herb Brisbane clinic today!
This dish is simple but delicious as long as you like your eggs runny. Asparagus is high in fibre and chromium which is balancing to blood sugar levels. Use only a cold pressed extra virgin olive oil, and use the eggs straight from the fridge to retain their shape.
Serves 2
Ingredients:
- 1 tsp white wine vinegar (or regular will do)
- 4 eggs straight from the fridge
- 12 Asparagus spears woody end bits removed
- Extra virgin olive oil
- sea salt and freshly ground black pepper
Directions:
- Bring a large saucepan of water to the boil. At the same time two thirds fill a frying pan with water and add the vinegar. Bring to the boil then turn down the heat and gently break the eggs into the water.
- Cover the pan and cook the eggs for 4-5 minutes, so the yolks have just set but are still runny so that you can use them as a sauce. Use a slotted spoon to remove the poached eggs and place on a some paper towel to help absorb the water from the eggs.
- While this is happening, put the asparagus into the boiling water and boil for 2-3 minutes in a rolling boil then remove them into a sink half full of cold water. After a few seconds remove and drain well.
- Put the eggs onto a plate, place the spears to one side, drizzle some olive oil on and add sea salt and plenty of pepper.
Eat with your fingers, dipping the asparagus into the yolks.
Adapted from Cooking Under the Influence.
