The Twelfth Day Of Christmas – With a Healthy Twist

On the twelfth day of Christmas my true love gave to me…..twelve devils fighting, eleven emus kicking, ten wombats sleeping, nine crocs a weeping, eight flies a feasting, seven possums playing, six sharks a swimming, five kan-ga-roos, four cuddling koalas, three little penguins, two pink galahs aaaaand a kookaburra up a gum tree.

You may have worked out that my twelfth day of Christmas does not actually finish on Christmas Day.  I wanted to get the last message in before you all clocked off for a break and stopped thinking about your healthy selves.

So, today is Christmas Eve, Eve and I would like to wish a very happy and safe festive season to you all!  We made it.  

Given that twelve Tasmanian Devils are fighting today, I am not suggesting that you are devils but there may be some pretty crazy eating behaviour on Christmas Day.  I may even be involved myself.  I found this greeting card recently by British company ‘Make Do’ that I thought summed up the day perfectly.

Enjoy this day with your loved ones.

If you are reading this there is every chance you like to take care after yourself and for that I am happy. However, we all need a break in routine and if Christmas Day festivities allow you to do that – let your hair down. Nothing bad will happen, you will just need to have a good lie down on the floor. It’s cool down there so stay as long as you can.

Thanks so much for being part of my 2019 and I am grateful for each and every one of you.

If you are still trudging the shops for Christmas presents on the twelfth day of Christmas (why?????), don’t forget about my Christmas Giftpack – my book ‘truth, lies and chocolate’ combined with a delicious WineBar Espresso Martini chocolate – all beautifully wrapped and ready to go!  Emergency Pickup only.

Click here for all details.

The Eleventh Day Of Christmas – With A Healthy Twist

On the eleventh day of Christmas my true love gave to me…..Eleven emus kicking, ten wombats sleeping, nine crocs a weeping, eight flies a feasting, seven possums playing, six sharks a swimming, five kan-ga-roos, four cuddling koalas, three little penguins, two pink galahs aaaaand a kookaburra up a gum tree.

Emus worry me, they really do and I hope I don’t see any on this eleventh day of Christmas.

Beady little eyes and a lonnnnnnggg neck that looks like it might reach out at any moment and give you a little peck followed up by a quick kick.  An iconic Australian product that features this native animal is the good old Swan Brewery Emu Export beer.  It is still around but not considered to be in vogue now.  

Emu Export beer was and still is a full-strength beer unlike the low carb beers which are gaining popularity in Australia.  The question is, are they the real deal?

Low carb beers are low in carbohydrates but they still contain alcohol and therefore kilojoules.  Choosing a low carb beer over a full strength beer will save you about 100 kilojoules.  In a 375ml can or stubby of full strength beer there will be approximately 13 grams of carbohydrate compared to 0-3 grams in the low carb version, so this could be useful for diabetics but there is still the alcohol content to consider.  

Low carb beers are not the same as ‘light’ beers, which are lower in alcohol and based on this it is a good idea to watch out for the false promises of beer advertisers.

If you are concerned about your weight (and Christmas Day is definitely not the day to be concerned), consider choosing a beer that you enjoy and drinking less of it.

If you are still trudging the shops for Christmas presents on the eleventh day of Christmas, don’t forget about my Christmas Giftpack – my book ‘truth, lies and chocolate’ combined with a delicious WineBar Espresso Martini chocolate – all beautifully wrapped and ready to go!  Pick up only now with just a couple of sleeps to go.

Click here for all details.

The Tenth Day Of Christmas – With A Healthy Twist

On the tenth day of Christmas my true love gave to me…..ten wombats sleeping,  nine crocs a weeping, eight flies a feasting, seven possums playing, six sharks a swimming, five kan-ga-roos, four cuddling koalas, three little penguins, two pink galahs aaaaand a kookaburra up a gum tree.

Aaaahhh, sleep.  Can somebody find me some?  Eight hours sleep is ideal for us all but this can be a challenge during busy times like the tenth day of Christmas.  Too many things to get through, do not make a good recipe for a restful sleep.  I know I am not alone but I also know that sleep deprivation is used as a form of torture, so bring on the Christmas break I say.  Not many sleeps to go now.

Which brings me to our fast paced world and our now flexible mealtimes.  When I was growing up, my mum had dinner on the table religiously at 6pm and we all sat down and ate together (I am still trying to perfect that myself, unsuccessfully I might add).  

Eating early seems to be a thing of the past as we are working longer hours and may have children and other family commitments that prevent us from eating our evening meal at a civilised hour.  Some people find that it is uncomfortable to eat close to going to bed and this is turn will disturb sleep.  Others may not find this to be the case. 

There is also the question of what you are eating prior to sleeping. Snacking on chocolate (unless its your four nightly squares of course), biscuits and cake (many of which are high in fat) are not great choices before you lie down for eight  hours of sleep.  The evening is when your body is least active and therefore not burning a lot of fuel.

Essentially, you are the best judge of your own body but if you are experiencing disturbed sleep, acid reflux or other problems, then have a look at your eating habits before bed.

If you are still trudging the shops for Christmas presents on the tenth day of Christmas, don’t forget about my Christmas Giftpack – my book ‘truth, lies and chocolate’ combined with a delicious WineBar Espresso Martini chocolate – all beautifully wrapped and ready to go! Pick-up only now.

Click here for all details

The Ninth Day Of Christmas – With A Healthy Twist

On the ninth day of Christmas my true love gave to me…..nine crocs a weeping, eight flies a feasting, seven possums playing, six sharks a swimming, five kan-ga-roos, four cuddling koalas, three little penguins, two pink galahs aaaaand a kookaburra up a gum tree.

It doesn’t matter whether it is the ninth day of Christmas or not, crocodiles are scary.  Not that I socialise with them all the time.  Some time back when I was doing a nomadic around Australia trip, we stopped off at the Adelaide River in the Northern Territory and hopped onto a boat to spot some crocs. Within minutes there were monster truck versions of the prehistoric animal flinging themselves out of the air  to try and jag some meat off the end of a stick.  I regretted taking the tour immediately as it was wrong on so many levels but as there was only one way of getting off, I decided to stay.

Crocodiles are THE peak predator with endurance like no other.  Because they are the boss of everyone, they can eat whatever they like. But they don’t.  They hunt only what they need, roll them around a few times and then eat when they need to. Yes, I know they do occasionally get confused and take a human who happens to be in their feeding ground. 

I think there is a lesson there that we can use over the next few days.  Be selective, gather only what you need, roll it around a few times and savour it, chew slowly and enjoy. And as a special tip, try not to confuse your fellow diners with the sumptuous fare.

If you are still trudging the shops for Christmas presents on the ninth day of Christmas, don’t forget about my Christmas Giftpack – my book ‘truth, lies and chocolate’ combined with a delicious WineBar Espresso Martini chocolate – all beautifully wrapped and ready to go!  There is still time to get it onto Santa’s sleigh but it’s probably the last day for postage. If you can pick up, there is still time.

Click here for all details.

The Eighth Day Of Christmas – With a Healthy Twist

On the eighth day of Christmas my true love gave to me…..eight flies a feasting, seven possums playing, six sharks a swimming, five kan-ga-roos, four cuddling koalas, three little penguins, two pink galahs aaaaand a kookaburra up a gum tree.

Aren’t flies just the most fantastic aspect of Australian life?  The perceptive amongst you may detect just a hint of sarcasm because in real life they truly do drive you mad. Not only are they are a source of annoyance but they are also a seething mass of germs.  With all of the mountains of food that we are preparing and eating in the lead-up to the BIG DAY it is easy to get busy and forget about storing our food correctly.

So to avoid an unhappy stomach and poisoning all of your guests in the process, don’t leave food uncovered on the bench or table, put it straight in the fridge.

On this eighth day of Christmas you can also start practicing keeping your meat and other foods separate by using different chopping boards and utensils to avoid cross contamination when preparing meals.

And don’t forget to do the same thing on Christmas Day before doing your whale impression on the carpet, so that Sitting Number 2 is fresh and healthy.

If you are still trudging the shops for Christmas presents on the eighth day of Christmas, don’t forget about my Christmas Giftpack – my book ‘truth, lies and chocolate’ combined with a delicious WineBar Espresso Martini chocolate – all beautifully wrapped and ready to go!  There is still time to get it onto Santa’s sleigh but it’s getting close to the wire.

Click here for all details.

What To Eat For the Best Exam Results

What to eat for the best exam results is vital information if you have a Year 11, Year 12 or even a uni student in your household or family about to start prepping for exams.

All exams are important but the Year 12 journey is certainly at another level with all the expectations (real and perceived) that travel alongside the actual assessment.

This time of year auspiciously marks the beginning of mock exams for Year 12 students. The mocks are then followed by the real deal and they can be a true test of grit and determination in so many ways.

The thing is, studying and preparing for exams is SO similar to athletes preparing and training for an event or game.  If you are an adult with ever ‘useful’ hindsight, you know from experience that it takes discipline, tests of endurance, endless concentration and skill. 

That’s why the fuel going in needs to be full of the good stuff at the right time.

You may have done the prep and the studying to get you to the exam but have you considered what to eat for the best exam results?

Consider your day as a football game or any game you love. 

This means breaking your day into four quarters and the first quarter bounce down starts when you wake up.

First Quarter

Breakfast is key to exam success and your brain working at its best.

In fact there is good evidence to suggest that eating breakfast improves memory.   It is true that some people do not feel like eating in the morning but once again, it is can be a matter of training your stomach to take food.  When considering what to eat for the best exam results, good choices for breakfast include:

  • High fibre cereal (Weet-bix, porridge, natural muesli, Sultana Bran, Mini-Wheats) with milk and fresh fruit
  • Wholegrain toast with baked beans, spaghetti, tomato, egg or avocado
  • Pancakes with fresh fruit
  • Fresh, frozen or tinned fruit and yoghurt

Anxiety and stress may mean your stomach is doing gymnastics on exam mornings so if you can’t deal with any other breakfast options try a banana with an Up and Go or Sustagen drink. Avoid arriving at an exam with an empty petrol tank.

Second Quarter

The second quarter of your game starts at around the mid-morning break and this is an ideal time to take a physical and mental break. Your lifestyle will determine whether you are a three meal per day person or a ‘grazer.’ The term ‘grazing’ is so called because cows like to do the same thing.  You may not like to think of yourself out in the field chomping down on grass but ‘grazing’ here means snacking or having 5-6 ‘meals’ spread out over the day. There could be some perfect recipes for you right here.

Five tasty snacks to keep you alert and awake

Snacks can be a nutrition trap to students as it is so tempting to grab something quick and easy like chocolate, lollies, muesli bars, biscuits and cake, none of which will give you the long-lasting energy that you need to study for the rest of the day. 

Instead you could try:

  1. 200g tub of yoghurt (ideally no added sugar)
  2. Fruit bread with jam, honey or a little butter
  3. Toast or crumpet with a light spread of peanut butter or vegemite
  4. Fruit Smoothie with milk, fruit and yoghurt and a handful of oats
  5. Crackers with cheese.

Third Quarter

As every decent coach will tell you, what happens in the third quarter of a game will determine whether the final quarter is grand final material. Wondering what to eat for the best exam results in the afternoon?

Does caffeine give you a buzz?

Late afternoons can be tough in the energy department but try and avoid relying on caffeine to keep you alert and awake. 

Caffeine stimulates every organ in your body and in small doses can be a useful study tool but too much can mean over-stimulation of your nervous system, increased heart rate and erratic sleep patterns. 

Sources of caffeine include coffee, tea (to a lesser extent), cola drinks and energy drinks eg.  Red Bull, V, Lift Plus etc.  Energy drinks contain a mix of caffeine and sugar, which gives you an extra hit but they are equivalent to drinking a cappuccino, flat white or latte. 

Boost brainpower

Omega-3 fats are known to boost brainpower and should be an essential part of every students diet. Fish, shellfish and fish oils are good dietary sources of these fats and are found in particularly ‘oily’ fish such as herring, mackerel, sardines and salmon.  Canned, fresh or frozen fish are all good sources of omega-3 fats.  Try and include them 2-3 times per week.

Bugs

Probiotic’s are foods or supplements that contain live beneficial bacteria (bugs) that keep your gut healthy. Exam stress is one thing that can upset intestinal balance and probiotic’s may be especially useful during this time.  There are a number of sources of probiotic’s including liquids, yoghurts, capsules and powders.

Pump the Iron

Iron is essential for getting enough oxygen around your body and this is obviously important during study and exam time! 

The best sources are liver (there are very few lovers of this one but you could try reduced fat pate if you are not keen on the actual liver), lean red meat, breakfast cereals and legumes (baked beans, chickpeas, kidney beans etc) and to a much lesser extent chicken, fish and leafy green vegetables.  Include some fruit or vegetables, which contain Vitamin C with your iron-rich food and this will assist with absorption.

Liquid refreshment

Don’t forget to drink plenty of fluids while studying to avoid brain drain.  There are no rules that say you have to drink eight glasses of water every day but regular intake is the key.  Water will always be the best choice but you could mix this up with some coffee, tea or Milo (but not mostly Milo with milk) for a change in pace.  Avoid getting stuck into sugary drinks like soft drinks, cordials and energy drinks. Yes, they increase blood sugar levels but oh so briefly and are a sure fire way of getting tired quickly. 

The Final Quarter

If you know what to eat for the best exam results,  you will arrive at the 3pm time spot in the day feeling energised and ready to tackle the final quarter or evening segment of your study game. 

If not, your brain and body might want to have a rest or start looking for the lolly jar.

A successful nutrition game plan will mean your body and brain will perform at their best not just for studying but also for the grand final, your exams.

Good luck and go get ’em!

 

The Secrets to Making Meetings Matter

At the very mention of meetings, any meeting at all, I can feel myself getting twitchy and anxious.  The thought of sitting and using up precious time that I will never, ever get back fills me with dread.

I know I am not alone as there are many cynics out there who describe meetings as ‘the most frustrating exercises in pointlessness ever invented.’

Amen to them.

What Meetings?

Meetings frequent both our work calendars and our home lives all the time through all kinds of places like the P or C or the P and F, sporting associations, community groups and even your strata get together.  The time wasting nature of these gatherings do not discriminate. The good news is, there are ways in which we can make any type of meeting productive and worthwhile.  

What Makes Meetings Productive?

Master of Meetings, David Price suggests there are critical factors that can make meetings matter:

  1. Do you actually need to attend the meeting? Yes, it’s a warm and fuzzy feeling to be included but not every day all day.  
  2. Could the meeting be achieved in another way, either online or over the phone?
  3. All meetings must have a stated purpose or agenda – if not, the meeting is just an aimless gathering or opportunity for a social chit-chat
  4. Attendees should walk away with concrete next steps or action items
  5. The meeting should have an end time so that attendees don’t go rambling off topic and get diverted into totally useless conversation. Again.

Energy Management

How often have you spent your day rushing from one meeting to the next with barely a moment to dash into the restrooms?  

Managing energy and engagement should go hand in hand with the logistical structure of meetings and some useful strategies include:

Give me a break!

Any meeting that extends longer than 90 minutes should have a scheduled physical break.  Research on the way we manage our physical and mental energy shows that we work best when we cycle between using and renewing energy. Asking attendees to sit for longer than 90 minutes means that it is much more likely they are thinking about other things or switched off and thinking about nothing at all. Taking a 5-minute stretch or refreshment break increases blood circulation to the brain and body and acts as a pattern interrupt allowing you to refocus and re-engage.

Can everyone please stand-up?

With prolonged sitting being a major risk factor for all kinds of lifestyle diseases, why not make your next meeting a stand-up.  It’s a bit like a pop-up shop, you don’t need to have all your meetings like this but it is good to mix it up and spend some time away from the chair, plus it does shift the energy in the group.

Don’t do distraction

How often do you attend a meeting where everyone is busy looking at a device?  Now sure, sometimes the presentation is being streamed through laptops and tablets but would bringing the presentation back to a main screen enhance the engagement of your group? This could eliminate device distraction.  Your minute taker should be recording all action items for each attendee anyway.

Mint mentality

There are few meetings that do not feature the ubiquitous bowl of mints in the centre of the table.  These little sugary distractions disappear in the blink of an eye simply because they are there and quite frankly, often more exciting than the actual meeting.  The thing is, every time you mindlessly eat one, visualise 1/2 – 1 teaspoon of sugar entering your blood stream. They can really add up can’t they? If you are the meeting facilitator ask for the bowl to be removed and don’t forget to have water, tea, coffee and fresh fruit on hand instead.

 

Do you have a secret to share on how you manage meetings?

Scroll up – the best recipe for the best dough

Scroll, scroll, scroll

The scroll situation is limited only by your imagination – think pizza, cheeseymite, banana and nutella, strawberry and ricotta, chicken and sweet chilli sauce or bolognaise sauce and cheese.

I have always loved the symmetry of the scroll and the deliciousness too.  The thing is, very often the scroll is made using pastry and the high fat content really prevents it from being a food that can be eaten regularly.

You can also find a good scroll at the local bakery but these guys can be quite large and sometimes the cheese and bacon are taking up a lot of space (I know that might seem like a good thing!).

Fortunately I have the solution with just two ingredients. Flour and yoghurt.

The Best Recipe for The Best Dough

Ingredients

2 cups self raising flour

1 cup natural or plain Greek yoghurt

Method

Place both ingredients into a medium sized mixing bowl and using a butter knife, mix until dough comes together.  If the dough seems a little dry, add a small amount of extra yoghurt but be conservative as too much will make the dough too wet and sticky.

Flour a pastry sheet or large chopping board and knead the ball of dough until smooth (shouldn’t take too long and don’t overdo it). Using a heavy rolling pin, roll the dough into a rectangular shape approximately 50cm by 30cm.  This is the basic dough and now you can decide what you are going to put in your scroll.

The Combo’s

You can choose from any of the following combinations or make up you own (and then let me know!).

Pizza – spread the dough with 1/2 cup of your favourite pasta sauce and top with 1 cup grated cheese

Cheeseymite – spread the dough with vegemite to taste (more is better for the flavour even if you are not a fan like me) and top with 1 cup grated cheese

Banana and nutella – spread the dough with 1/2 cup nutella and top with two small thinly sliced bananas

Strawberry and Ricotta – spread the dough with 3/4 cup ricotta and top with 10 thinly sliced washed and hulled strawberries

Bolognaise – spread the dough with 3/4 cup leftover bolognaise sauce (drain as much liquid as possible from the sauce) and top with 1 cup grated cheese

It’s Time to Rock and Scroll

Once you have decided on your filling and assembled all that you need, you can get cracking but remember to leave about 1cm around the edges so that you don’t end up with an exploding scroll!

To get things moving, start rolling from the long side and keep tucking and rolling until you reach the end, leaving that under the roll.

Using a well floured seated knife slice the roll into 2cm pieces and then place flat side down onto a lined baking tray.

Bake in a moderate oven for 20-25 minutes until golden brown.

All you need to do now is enjoy but I dare you to be able to stop at one!

 

 

 

 

 

 

Snacks and the environment – what do they have in common?

Long before I met Barb de Corti, she was in my life. She didn’t know it but every time I cleaned my house, this passionate advocate for the environment was right there next to me. Of course, Barb (aka ENJO) was in my home and many others around Australia, in a virtual rather than a physical sense. 

Born in a small Austrian village with a population of just 1000 people and the eldest in a family of eight, Barb moved to Australia with her husband and young son in the mid 80’s without fluent English. A former bleach queen, her liberal use of bleach and other chemically based products were taking their toll on her young son, Mark. He suffered debilitating asthma attacks, the cause of which turned out to be the chemical cleaners. An accountant by trade, though working as a fitness instructor at the time, Barb discovered a unique range of Austrian cleaning products using microfibre technology and just water. Using these mitts and cloths and ditching the chemicals, proved to be a lifesaver for her son as his health improved dramatically. Barb’s belief in this product was such that she decided to take a leap and invest her family’s life savings of $40,000 to import the ENJO products into Australia.

Like many businesses, ENJO has endured some really tough times, which have come close to destroying the company but Barb’s passion for helping people has never wavered. Barb explains that the main purpose of ENJO is to be planet friendly and it is this passion and purpose that has pushed her on through the speed bumps. In perfect alignment with the ENJO purpose, in 2007 Barb was chosen to become part of the Australian Conservation Foundation’s climate project and was trained by Al Gore to deliver cultural change around the area of climate change. If just 10% of Australian households possessed ENJO cleaning products, this equates to around $2.3 million people potentially having a smaller environmental footprint. This goal is quite real and a work in progress.

ENJO is not available in supermarkets but instead based on a party plan structure with a community of consultants known as ENJOpreneurs. Although initially sceptical of this method of selling, Barb knows that the face-to-face nature of their business has been a cornerstone of their success.  ENJO is also available online to enable customers 24/7 access. Over the past few years, several competitors have emerged in the microfibre cleaning arena in retail outlets but Barb believes there are none like ENJO. “Our products are designed to last a long time and they come with exceptional customer service,” she explains. “At the end of their lifespan the products are recycled into felt in carpet underlay used in homes and cars.

Life is not just about running a hugely successful company for Barb. For some years now, she has dedicated much time and effort in raising money for a charity very close to her heart, Youth Focus. She has been totally committed to raising the awareness of depression and youth suicide through taking part in the 5 day Hawaiian Ride for Youth, a 700km bike ride between Albany and Perth. This ride had its beginnings in 2003 when a small group of recreational cyclists in Western Australia decided to combine their resources with the aim of raising money to assist in the prevention of youth suicide. Since then, more than $17, 000,000 have been raised, which is truly remarkable. Barb has completed three Ride for Youth events with Team ENJO with her trademark enthusiasm and today the team continues to be part of the event. Not one to rest on her laurels, she is a very keen endurance runner and has completed the London Marathon. 

Just like her renowned cleaning products, Barb has a unique way of approaching her exercise routine. It is easy to see that this woman is highly motivated in all areas of her life and clearly dedicated to her physical well-being. However, her exercise goals and routines are all driven by something much deeper, the desire to help others.

Barb and I first met when she needed assistance with managing fatigue, which is not surprising when she packs so much action into her life, while immersed in the day to day running of a large company! Like so many others, Barb was continually under time pressures while juggling competing priorities and ensuring a regular food intake often took a back seat. Through trial and error, she has learnt that eating regularly is not just a luxury but also a necessity. This not only enables her to put 100% effort into her physical training but also to be present and engaged whilst running an international company. This way she is a role model for her team and the thousands of people that she speaks to each year.

 

Avoid the energy speed bumps with regular snacks

For some of us, snacking is an essential part of keeping energy levels high, whilst for others, it doesn’t even rate a mention. Snacking can be great for keeping hunger pangs at bay, controlling weight, satisfying small appetites and providing important nutrients. However, in our current climate of upsizing, snacks can contribute significantly more kilojoules (calories) than are required. Larger portions have more kilojoules and more kilojoules can mean weight gain.

Your lifestyle and routine will probably dictate whether you are a three meal per day person or a ‘grazer.’ The term ‘grazing’ is so called because cows like to do the same thing. You may not like to think of yourself out in the field chomping down on grass but ‘grazing’ usually means snacking or having five to six smaller ‘meals’ spread out over the day. It doesn’t matter if you have three large meals or three smaller meals and three snacks each day. Weight maintenance is achieved when your food intake matches your expenditure (exercise), regardless of when you consume them.

Snacking can be a great way of keeping your blood sugar and energy levels stable but keep a check on what and how much you are actually eating over the day. It can be easy to exceed your daily energy requirements through regular snacking, so make sure that you don’t fill up on biscuits, cakes, lollies, chocolate and chips or whatever is handy from the vending machine. These types of foods are high in sugar, fat and salt and low in fibre and are certainly not good for your health.

Snacker, snacker, snacker

To be a healthy snacker, organisation is a key ingredient. Shopping regularly and having healthy snacks on hand makes it less likely that you will reach for fatty and sugary foods containing massive amounts of kilojoules. It will also save you money as snacks purchased from vending machines and convenience stores are often priced at a premium. Regardless of whether you are at work, at school or university or at home, planning and packing your food intake the night before is a strategy employed by many to ensure healthy snacks. The routine of packing a lunch bag for school works just as well when heading off to work although your containers and boxes may not be quite as colourful as they used to be!

A problem area for many people is the third quarter of the day, which kicks off just after lunch and finishes around one of the least energetic parts of the day at 3pm. This is often when your body sends you a signal to do something to ward off the desire to lie down on the desk or carpet. Snacks are often required to boost blood sugar levels but they can be a nutrition trap. It is so tempting to grab something quick and easy, none of which will give you the long-lasting energy that you need for the rest of the day.

Watch out for Snacccidents

When choosing snacks, the following guide may be useful when looking at their size and energy value to ensure they don’t totally eclipse your total daily food intake:

For Weight Loss Choose 420kJ/100calories at each snack

For Weight Maintenance Choose 840kJ/200calories at each snack

For Weight Gain Choose 1260kJ/300calories or more at each snack

 

Quick and easy snacks 

  • 1 slice of fruit or raisin toast with thinly spread jam
  • Wholegrain toast or crumpet with a light spread of peanut butter or vegemite
  • Fruit Smoothie
  • Wholegrain crackers with cheese
  • 1 punnet of strawberries
  • Piece of fruit such as an apple, banana or pear
  • Low fat regular sized coffee (latte, cappuccino, flat white)
  • 200g low fat yoghurt
  • 20 almonds, cashews or pistachios
  • 1 boiled egg
  • 100g tin tuna in brine or spring water
  • 1 small pack of tinned fruit in natural juice

What about you – do you try and avoid the energy speed bumps like Barb?

How to Make Raspberry Rough Bliss Balls – they are the bomb

 

There is something so cute about a raspberry with it’s unique scrunched up shape in such a vivid colour.  It is hard not to love them simply for their looks but when we start talking about what they can do for our bodies, they reach star status.

The Nutrition Goods

Nutritionally speaking, a raspberry has all the goods. This little fruit is super low in calories with very little sugar, high in fibre and good to our gut plus a bunch of vitamins and minerals including copper and manganese.  There is Vitamin C all round with these guys too – 1 cup of raspberries dishes up almost half of our daily allowance for this vital vitamin.

It is true that eating a raspberry or two is not cheap, even when in season but they are certainly juicy little morsels when you do. The good news is that you can also purchase them frozen, store them in the freezer and grab them out whenever you need them.

So, we know that popping a raspberry or several into our diets will make our bodies happy.  We also know that they are super versatile and can be used simply as they are or in desserts, baking and even in savoury dishes.

Recipe + Raspberry

Which leads me to recipes. Is anybody with me when I say that I do love to look at recipes, mix and match ingredients and come up with my own variation? This favourite pastime lead to the recipe that I am sharing with you day.  Bliss Balls have been on the popular list for many people for a few years now but lots of them feature nuts and dried fruit (which I also love) but sometimes it is good to have a change right?

The Raspberry Combo

My Raspberry Rough Bliss Balls are a delicious combination of frozen raspberries, rolled oats, coconut and skim milk powder.  Super easy to make and a sweet way to get a dose of fibre, beta-glucan, protein, vitamins and minerals.  Oats are a rich source of beta-glucan, a type of soluble fibre which can assist with reducing LDL cholesterol that can accumulate in the arteries and can also lower blood glucose levels.

Raspberry Rough Bliss Balls

Ingredients (makes approx 18-20 balls)

2 cups slightly defrosted frozen raspberries

2 cups rolled oats

1.5 cups shredded coconut

2 tablespoons coconut oil

4 tablespoons water 

4 tablespoons skim milk powder

Method

Place all ingredients into the bowl of a food processor and blitz until combined. If the mixture is not sticky enough, add a little more water. Using a tablespoon, roll the mixture into balls. Refrigerate until set.