3 Day Clean Eating Menu

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After Easter, we all need a little clean out. So follow this link to my 3 day clean eating menu.

http://www.fitnessfirst.com.au/mag/

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Berry Chocolate Chia Layered Smoothie Jar

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This is super easy to whip up,

You place 1/4 cup of chia seeds, 3/4 cup water, 1 cup coconut cream , 1/4 cup raw cacao and 1/4 cup maple syrup in your http://www.Vitamix.com.au  and blend up. Pour into a bowl and place in the fridge to set.

Then pour 1 cup of coconut cream, desiccated coconut pieces and a sprinkle of chia into your vitamix and blend. Place in a bowl in the fridge to set.

Once both are solid, get a jar a layer with cherries, raspberries, chocolate pudding, coconut cream mix and crushed strawberries and enjoy!!

Powerhouse Monster Greens Smoothie

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Gluten free, whole foods, Raw, Vegan option (by using soy, almond or coconut milk) high protein, cleansing, super charged energy, Low GI, high fibre, omega 3, calcium, yummy and satisfying,

 

-1 frozen banana, (or Mango or berries with banana) chopped

-1 cup of milk of choice: full cream, soy, coconut, almond milk

-1 tbs. LSA meal (kept in fridge to stop it going rancid

-1/2 tbs. black chia seeds

-1 tbs. Sunwarrior vanilla protein powder

-1/2 scoop Synergy Super greens powder (1-2 tsp. or 1 tsp. spirulina powder)

 

Optional: Vanilla essence, raw honey, ice,

 

Great for:

-Weight loss

-Energy

-High protein snack/post work out meal

-Skin radiance

-Bowel health

-Bone health

-Muscle building

-Gentle detoxing

-Athletes

-Health nuts

Testimonial From One of my Vegan meets Paleo Contestants this year

Earlier this year I decided to trial my first diet comp for only 4 weeks.

I like aspects of the Paleo diet, such as the concept of high protein, whole foods, low in gluten carbs, but I don’t agree with all the animal protein, so I joined it with a vegan slant, of being very plant based and dairy free.

All my contestants did really well, here’s a testimony from one of them:

“I loved it!! I wasn’t aiming to loose any weight but lost 4 kg’s my skin cleared up to amazing and after a few days of coffee withdrawals I had heaps of energy, sleeping well and feel so calm, I’ve kept up clean eating and introduced meat back in a little but haven’t had coffee other than the odd decaf since the first week in January. One thing that surprised me was that the skin on my thumbs is always cracked, I thought it was from lots of gardening but when I quit meat the skin on my hands and fingers as really smooth as well!! Thanks a bunch it was really easy and fun to do and I’m so glad I did, hope you are well, love us x Holly Fernance”

Bone Broth Recipe

My little ones were sick recently, so I wanted to build up their immune systems and nourish their little bodies and bone broth seemed like a perfect idea, and it has been!

It’s fairly easy, it just takes time to cook.

I give them a small bowl everyday or mix small amounts in to our other meals.Screen Shot 2016-03-06 at 7.49.23 AM

 

Prep time

10 mins

Cook time

8 hours

Total time

8 hours 10 mins

 

Author: Wellness Mama & Honor Tremain edits/additions

Serves: 16+

Ingredients

  • 2 pounds (or more) of bones from a healthy source
  • 1 onion
  • 2 carrots
  • 2 stalks of celery, with leaves
  • 2 tablespoons Apple Cider Vinegar
  • Dash organic tamari sauce
  • Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.

 

Instructions

  • If you are using raw bones, roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350 (you can add pumpkin to this too).
  • Then, place the bones in a large pot. Pour (filtered) water over the bones and add vinegar. Let sit for 20-30 minutes in the cool water. The acid is said to help make the nutrients in the bones more bioavailable.
  • Add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, spices, or herbs, if using.
  • Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.
  • During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
  • During the last 30 minutes, add the garlic and parsley, if using.
  • Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

 

 

Dr. Karl Says: “Don’t Trust Any Nutritionists”! What????

I don’t usually do this because I’m a peaceful person but today I heard Dr Karl Kruszelnicki’s broadcast on nutrition and health on ABC News triple j and was flabbergasted that he made such incorrect and offensive comments: that “No nutritionists should be trusted”!! So I wrote this letter:

I am a fully qualified nutritionist, who did the full 3 years of study to gain that title.
I did 3 years of anatomy and physiology and pathology, 3 years of chemistry and biochemistry, 3 years of straight nutrition, not to mention all the other components.
Many of my lecturers also lectured at Sydney Uni, in medicine.

I then went on to complete a health science degree with more years of biochemistry, pathology, anatomy and nutrition.

Much of my work is based around interviewing scientists, professors and doctors in the field of health and nutrition, so I understand their latest research, share the truth and can convey that to my readers and clients.

Are we not on the same side here, trying to fight the same battle?

Yes, I agree strongly that I am very concerned for the general public by all these instagram queens, online personas, varying nutrient coaches, quick online pretend nutrition courses and celebrities creating fad and extreme diets!

It’s an important health issue that needs real addressing!!
But it is supremely offensive to make blanket statements such as “all nutritionists are bad, they all get their qualifications after a 3 week course”, it is completely incorrect!

Look where similar blanket statements get us:

“All carbs are bad”, “All animal protein is bad” “All meat is Good” “Eating only banana’s is the best diet ever!”

It is more wise to make statements that are correct and truthful, that are usually somewhere in the middle. Such as: “be aware of people calling themselves ‘nutritionists, health guru’s, wellness advocates or who have no qualifications at all in the area of health and are trying to sell you something, as they may be giving poor advice. Ask them how long did it take to complete their studies and where did they gain their qualifications from”?

This would be a far more accurate way to give people a chance to make up their own minds about who they are getting advice or weight loss packages from, who may have no qualifications whatsoever but who look good on a tropical beach in a bikini and have large followings online!!

I expect and hope that you make these distinctions crystal clear next time you are on air to be fair to those of us who have done the hard yards, done the time, are passionate about helping people and are following the science to get there!

Sincerely,
Honor Tremain
Actual Qualified Nutritionist

Get Ready For Easter with this Raw Cacao Honey Chia Pudding

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Easter is creeping up on us, and it’s a time to celebrate and allow yourself to enjoy some healthy chocolate treats.

This recipe is raw, vegan but high protein and uses a base of chia seeds which have been scientifically proven to trigger weight loss, prevent and treat disease such as premature ageing, heart disease, arthritis, bone health and much more, and raw cacao; a great chocolate substitute, high in antioxidants that can also slow aging, boost brain health and increase the happy hormone, serotonin too!!

-1/4 cup organic chia seed, rinsed

-1/4 cup organic raw cacao

-1/8 cup raw organic honey

-1/8 cup raw organic maple syrup

-1 cup coconut cream

-3/4 cup filtered water

Pour the chia seeds into a bowl and add the water, stir so no clumps form, then set aside for 10 minutes to allow it to form a gel.

Stir once more, add all other ingredients, place in your http://www.vitamix.com.au  blender and whip up for 1 minute or until all ingredients are mixed.

Pour mix into a glass or ceramic bowl, cover and refrigerate for 6 hours until it sets. Serve with fresh berries, blackberries, and raw dark chocolate for Easter, coconut, passion fruit and raspberries.

 

Serve chilled and enjoy!!

Find Vitamix at: http://www.vitamix.com.au