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Apple Pie

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 Healthy Apple Pie

Recipe:

2 cups walnuts(whole) or 1 almond & 1 walnut

1/4 cup coconut flour

6-7 golden delicious (or red) apples medium size about 800-900 g

¼ cup coconut oil or olive oil

1 teaspoon cinnamon powder

2 tablespoons coconut sugar or dash of stevia (taste to assess sweetness)

Vanilla essence (about 1 teaspoon)

2 free range/organic eggs

*walnuts can be replaced with any nuts you might like

Preheat oven to 150 C / 300 F

Process 1 cup walnuts in food processor to become like a flour about 30-40 seconds, do not overprocess as it becomes butter!

You can do the apples in two ways.

1. Cut in small chunks if you like to feel the apple.

2. Grated if you prefer a smoother consistency.

*Grate apples in a big size grater (should not be fine, about the size of noodles) then sautee with cinnamon and coconut sugar until brown and not too soft. About 5 minutes. Leave to cool.

Combine apple mixture,walnut flour, ½ cup of walnuts (whole),coconut flour.

Add oil,vanilla and eggs.Mix until well combined.

Line a round or loaf baking tin with baking paper, grease well with coconut oil so it doesn’t stick. You can use silicon bake ware this eliminates the baking paper.

Put mixture in the tin and level it up so it’s nice and even. Sprinkle or arrange leftover walnuts on top.

Put in the oven for about 1 ½ to 2 hours depending on the oven and house temperature. It has to be brown and look set.Check after 45 minutes to make sure it bakes ok and that the temperature is ok.

Very important: Let the cake cool off for at least 2 hours and put in fridge overnight to make it set and harden so it can be sliced, otherwise it will crumble.

I do this the day before so it’s nice and set and can be sliced up.

Variations: in the apple mixture you can put: 1 teaspoon cacao or carob powder (or both) or dessicated coconut. Imagination is the key here!

Alternatively the mixture can be put in a muffin pan in muffin paper shapes to make mini apple pies. The same cooling principle applies with these. Sprinkle with coconut.

Enjoy:)

 

                                                                             

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Inflammation

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                                                                              Anti-Inflammatory Strategies & Anti-Inflammatory Foods

 

  What is inflammation?

 Inflammation is a protective mechanism that your body initiates in response to injury or infection.

There are many internal chemical messengers that encourage blood flow to an area, increased numbers of immune cells and often, pain generation as a signal that something is wrong.

While it may be helpful, inflammation can also become chronic or disadvantageous. Some conditions which have been linked to excess inflammation include

  • Heart disease
  • Stroke
  • Arthritis
  • Asthma
  • Cancer
  • Diabetes Type II
  • Inflammatory Bowel Disease
  • Autoimmune disease
  • Allergies

Saturated* and trans-fats, as well as Omega-6 fats can produce inflammation in the body – they are often found in animal foods, commercial baked products and packaged foods designed to have long shelf lives.   

So what to eat? 

Eat More Of These:

Most of these foods contain natural (phyto) chemicals that reduce and relieve inflammation and pain.

   Spices like: ginger, garlic, chilli, turmeric, rosemary, oregano, cloves and onions.

Foods high in Omega-3 fatty acids:

  • Salmon, sardines, mackerel, herring, anchovies
  • Walnuts
  • Flaxseeds and flaxseed oil

Foods high in antioxidants:

  • Green and black tea.
  • Green leafy vegetables.
  • Brightly coloured fruit and vegetables (especially red, yellow and orange)
  • Berries

Pineapple core and green papaya contain proteolytic enzymes that can help to reduce immune complexes causing inflammation.

Monounsaturated fats such as those in olive oil.

Eat Less of these:

Diets high in these foods have been linked to increased inflammation.

Trans-fats and omega-6 fats:

  • Dairy products
  • Red meat
  • Processed foods (some)
  • Partially hydrogenated oils.

Sugars and simple carbohydrates:

  • White bread, white rice etc.
  • Sugary foods and lollies.
  • Corn and rice cereals.
  • Processed meats (as these contain nitrites).

        Nightshade vegetables can irritate some types of inflammation, such as rheumatoid arthritis. These include eggplant, tomatoes, potatoes, etc.

Foods that you may be intolerant to (check with your clinician)

  • Wheat or gluten
  • Dairy
  • Eggs
  • Soy
  • Fish
  • Food additives such as artificial colours and flavours.
  • Pesticides and fertiliser residues on fruit and vegetables

Note: Individual dietary recommendations are needed. These recommendations are only a general guide. Check with your health care professional for guided care.

 

 

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protein balls

Protein Balls

1 cup each of: pumpkin/sunflower/flax (linseed) seeds;

1 cup protein powder (I use Vital Protein as it is a good quality one, no artificial colourings and additives)

1/2 cup maca powder

1/2 cup goji berries

3/4 cup coconut oil

1/2 cup olive oil

a good dash of cinnamon powder (I grind my own as the one in supermarkets is stale and not fresh)

2 TBS of  organic, unsweetened,cacao powder (I use Loving Earth)

1 TBS carob powder

2 cups coconut desiccated (organic and not from supermarket unless it states no preservative)

*dried fruit is optional and only in small amounts as dried fruit has more sugar then in the raw state.

In these ones I’ve put 150 g dried prunes and 10 dates soaked in hot water (250 ml) for 10 minutes to soften up and added the liquid as well (half the quantity).

Step 1: Grind first flaxseeds in a food processor, as they take longer, discard in a large bowl. Proceed with the other seeds and discard on top of the batch of seeds already done.Note:Do not over mix as they will become seed butter. Grind until course texture only. Finish off with goji berries achieving the same texture.

Step 2:Mix with hands the mixture and add the other ingredients and only 1 cup of desiccated coconut. Mix well until well combined,it should not be too wet or too dry,if too dry add more oils.

Step 3:Put aside  1 bowl with water and 1 with the 1 cup of desiccated coconut.When the right consistency is achieved wet hands and take small amounts of the mixture, press and shape firmly until round, about the size of a walnut or smaller (grape) if wanted. Roll the ball in the coconut then set aside on a tray or container.

Can replace the coconut for rolling with chia seeds if preferred.

Store in fridge up to 2 weeks. Serving size depends on the size created if walnut size 2-3, if grape size 4-6 is a good amount.

Great for kids lunch boxes, on the go when you know you will skip breakfast/lunch; in the afternoon when the sugar craveitits hits in; after sport activity.

 

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Shake It!

Weight loss program to fit you!

With so many products and weight loss systems in the market place how do you decide what is right for you?

As each person is uniquely different it is best to seek qualified professional advice in order to gain long-term results. It is important that you follow a weight loss program that suits you without adding further risks to your health and wellbeing. By seeking advice from a qualified Healthcare Practitioner you will better understand the whole picture of weight loss and be empowered with the right information to assist you in making the right decisions, not only for your immediate future, but for the rest of your life.
The Shake It Professional Weight Management Program, combined with the qualified support and advice from a Healthcare Practitioner, is one of the most effective fat loss programs available.

Most calorie-restricted diets produce disappointing results due to the excessive loss of muscle mass. The loss of muscle reduces your metabolic rate (ability to burn calories) and increases your likelihood of putting the fat back on (yo-yo dieting).

Make an appointment with your Healthcare Practitioner today to talk about commencing Shake It, therefore avoiding the damaging effects of yo-yo dieting. Gain long-term results and lasting knowledge on how to create the body that you want to see and the health you want to feel.

The importance of the right advice and support

Your qualified Healthcare Practitioner is the best person to explain Shake It to you. They will complete an individual analysis of your body composition, help you to set goals, and monitor your progress during your fat loss program. They can help you stay focused on your goal and journey as well as make it a fun experience.

Access the Shake It website for more information

The Shake It website (www.shake-it.com.au and www.shake-it.co.nz) is a free source of additional support and information, including;

  • Shake It recipes
  • Shopping list
  • Downloadable diary for you to track your progress
  • Tips to stay on track
  • Tips for eating out
  • Health Rebate advice, and more

Your Healthcare Practitioner can also supply you with your own Shake It Booklet with detailed dietary advice and your own Shake It Recipe Book full of delicious healthy recipes.

 Click on the link below for more info:

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Fitgenes

Click on the link below to view:

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