eat more raw in winter 101

This time next week I'll be on my way across the border (from Victoria to NSW!) for nearly two weeks at Hopewood Health Retreat. It's my present to myself for completing my Health Coaching course at the Institute for Integrative Nutrition. And I need some serious respite before diving headfirst into the second half of 2014. I'll still be writing while I'm away, so don't worry, you'll be hearing from me. If you don't, I've fallen into a black hole of health and wellness. Speaking of health and wellness, if you are looking for a Health Coach, here's how I can help you move towards better health…

I'll let you know when you can sign up for a free consultation with me!

In Australia the Winter Solstice (i.e. the shortest day) has just passed over the weekend, which means we are well into the cold months of winter. During wintertime we crave warming, comforting foods and it can be difficult to sustain the raw food portion of your meals, which ideally needs to be at 50% to prevent leukocytosis from occurring (you can read my blog post on raw food here).

In light of the cold winter days I'm going to share with you my tips and tricks to eating more raw food in winter so that you may delight in your glowing health and not be fearful of all those blowing noses… 

• Eat raw meals at breakfast and lunch, and a cooked meal, such as vegetable soup, for dinner.
• Drink more blended meals to meet your nutritional needs - think green juices, soups and smoothies!
• Start your lunch and dinner with a salad before you eat the cooked portion of your meal.
• Include raw cultured vegetables, such as kim chi or sauerkraut, in your meals (I recommend you check out the cookbook Healthy Every Day by Pete Evans for cultured food recipes).
• Mix cooked food in with your raw food - toss a cooked grain-like seed such as buckwheat or quinoa through your raw colourful salad. 
• Warm up raw food dishes and desserts in your dehydrator or in the oven / on the stove at a very low setting.
• Warm up your crockery and cutlery before serving and eating your food - as good as warm towels out of the dryer!
• Take your fresh fruit, veggies and chilled drinks (juices, smoothies, kombucha) out of the fridge, so that you may prepare and consume at the room temperature.
• Add more warming foods into your daily diet, such as grounding root vegetables and an array of spices. 
• Pour warm sauces or dressings over your raw food - a hearty tomato sauce over raw zucchini noodles for example.
• Keep moving your body with regular exercise! As long as you enjoy it, you'll be sure to do it!
• Relax at the end of the day with a cup of herbal tea and a long, hot bath to warm you up and send you off to sleep!

The best weekend at my church's Beautiful Woman conference!

Quote for the Road… 

raw chocolate snowballs

During this year I've been transitioning to a low-sugar diet to help ease the symptoms of Candidiasis with the aim to be completely sugar-free for about three months. If I'm honest, the transition is difficult for a fruit-lover and plant-eater. That's me! But, I'm getting there. And in the process I'm recreating some of my favourites, including bliss balls, which are usually made with some sort of dried fruit as a base. Instead I'm using nut and seed butters as the base with a bit of chocolate crackle in there too!

My raw chocolate snowballs are super quick to make, are a tasty snack or dessert and are sure to satisfy your sweet tooth!

Also, just a little note about sugar… I believe that whole sugars as found in nature (like fruit) are an integral part of a balanced diet. I am being restrictive for a short period of time to address an underlying medical issue. My diet is full of whole foods, good fats, and heaps of plant fibre, protein and nutrients from vegetables, grain-like seeds and a small amount of fruit, mostly berries. This has changed and will change as I eat for the needs of my body. You should too. 

raw chocolate snowballs

1/4 cup unhulled tahini

1/4 cup nut butter

2 Tbs raw cacao powder (caffeine-free: raw carob powder)

1 tsp cacao nibs

1 tsp sesame seeds

1 tsp hemp seeds

1 tsp dried cranberries, roughly chopped - optional

dried desiccated coconut, to roll

Combine all ingredients thoroughly in a bowl. Roll mixture into balls and roll in desiccated coconut. Leave out the dried cranberries for a sugar-free option. Double or triple mixture as desired. Keep in the freezer until snowballs are set hard. Makes 4 to 6 snowballs. Serves 2.

Quote for the Road… 

survive without party food 101

Hello my dear readers! I hope, if you live in Australia, you are having a relaxing long weekend with your family and friends. It's a sunny day here in Melbourne even though we are now officially in the chilly months of winter. During these months it's nice to be curled up inside with a blanket and warm drink. I've been doing a lot of curling up this weekend but I've also been out and about shopping, I've been to my church Planetshakers in the north east of Melbs and I graced a 90s dress-up themed house party with my shoulder-padded presence!

My lovely friends and me on the right

Apart from the 90s theme bringing up memories of my questionable sense of fashion during my early high school years (I lived in Singapore with my family during the late 90s, which may have influenced my choice of how to adorn myself - try being tall in an Asian country and finding pants that fit!), the night was very enjoyable even without party food!!!

If you have any kind of dietary requirements or food allergies/intolerances you'll know that eating out can sometimes be a challenge. Nowadays though people and places are generally happy to cater for us. But sometimes it's easier to BYO. And so I seek to answer this modern-day conundrum: how do you survive without party food at parties? 

• Bring your own. Swap the beer for kombucha and the cake for bliss balls. You'll be satisfied, I promise. 
• Eat dinner before. Don't go to a party hungry - eat a nourishing meal before you go and then you won't be tempted by those chips, lollies and party pies!
• Stay hydrated by drinking water. We often confuse hunger with thirst - keep drinking water!
• Focus on people. Of course there is a social element to food but you can be social without food. Just don't let food be the focus of the party. Go with your friends. Hug people. Let go and dance, let loose and laugh. Even introverts can do this (trust me, I'm one of them!), just take a deep breath and start chatting with a friendly face!
• Pack a stash of snacks. How easily do a little bag of raw or activated nuts fit into a slim purse? So easily no one will know until you pull out your snack!
• More snack attack ideas: veggie sticks, trail mix, kale chips, superfood bars and raw chocolate. For dinner parties, BYO healthy dessert, such as my sugar-free chia seed pudding or a raw apple and berry crumble to share!

Just by following these suggestions you're sure to have a good ole time. And the best part is you won't have a party food hangover in the morning! I'd love to hear what your party food survival tactics are so please share with us all!

Quote for the Road…

the markets i love in london & victoria

I'm a self-confessed market lover. And I have high standards. I expect more than touristy souvenirs and fairy floss food vans. I'm looking for original handmade arts and crafts, and organic whole foods that satisfy my taste buds and nourish my body. And an atmosphere of charm and romance to boot!

I think that Victoria has some of the best markets in the world alongside the very eclectic London. Here are the markets I love… and not a complete list by any means, just a start!

London, United Kingdom… 

Camden Market

A raw vegan breakfast at the cafe, inSpiral.

One of the many alleyways at this eclectic market.

Greenwich Market 

My favourite health food store in London!!!

The Cutty Sark, an historic ship, in Greenwich.

The best fermented drink from the market - kombucha!

Portobello Road Market

Hugh Grant's doorstep from the movie, Notting Hill.

Victoria, Australia… 

Ceres Market & Shop

Mansfield Bush Market

Queen Victoria Market

St Andrews Market

A henna tattoo before exploring this bush market… 

…and enjoying a soy chai latte under the trees!

Victorian Farmers' Markets

I'd love to hear if you have markets you love in London and Victoria that haven't made it on this list - please share with us in the comments below!

Quote for the Road…