Monday, August 15, 2011

Gluten Free Banana and Strawberry Bread

  • 4 Tbs honey
  • 3 large banana mashed up
  • 50 g macadamia nut oil (or canola or grapeseed oil)
  • 1/2 Ts ground cinnamon
  • 1/2 tsp baking soda ( bicarb soda) + 1 tsp apple cider vinegar
  • 1 C almond meal
  • 1/2 C rice flour
  • 1 C Strawberry sliced

  • Preheat your oven to 160 C. in a bowl combine smashed banana,strawberry (leave a few strawberry slice to put on top of batter) honey, oil, cinnamon, bicarb and vinegar. ( the vinegar activates the bicarb). Add the almond meal and rice flour and mix well. Lightly oil one loaf tin and then coat liberally with extra almond meal – this will prevent the cake from sticking. Spoon batter into the tin and bake for 1 hour ( a skewer inserted into the centre should come out dry). Cover the top with foil if over-browning. Remove from the oven and allow to cool before turning out the loaf.

Friday, August 12, 2011

After recently donating blood (for those of you who have not considered donating blood I highly recommend you do, it is one of the simplest thing you could do to help possibly save someone life) and undergone a blood test to see whether I had celiac disease I thought I blog about blood type and some interesting research on blood type. There are four blood types O, A , B, AB, each is a blueprint for the human body. According to the work Dr. James D’Adamo (Famous for his discovery of the 'blood type diet) he theory is that our body type has the power to influence our dietary needs, exercise, meditation, nutrition and more. Thus each blood type has specific foods that should be avoided and others that promote health. This is because each blood type has a different degree of stomach acids and enzymes, which are released when food enters the stomach and digestion starts. Certain blood types have a higher level of acid while others lower. That acid level allows foods like meat to be digested. In addition, that acid level also plays into how gluten is broken down once ingested.

Type O- People with type O are healthiest with intense physical activity or exercise, eating animal proteins (they have a natural increased gastric acidity to digest a high animal protein diet) and do less well on dairy products and grains. With the highest production of stomach acid (as muscle tissue in O works better when slightly acidic) of all the blood types, O’s tend to suffer from ulcers. When an O eats more grains then proteins, the metabolism has to work harder which makes the body feel sluggish and “un-well'' (as this blood group have a decreased thyroid activity). These group of people need A and B vitamins, iodine and calcium in particular to stimulate their slow metabolism and avoid acidic forming food like coffee.

Type B- People with type B have strong immune system and digestive system, B blood type need a more balanced metabolism, neither too acid or too alkaline. Type B can eat a diverse range of foods from both animal and plant kingdoms (lucky you) However chicken is best avoided for group B as it contains certain enzyme (n agglutinating lectin) in its muscle tissue. This can lead to strokes and immune disorders. These people need moderate exercise. They are recommended to have magnesium to help metabolise carbohydrates as a low magnesium level makes these people prone to viral infections, fatigue, depression, nervous and skin disorders.

Type A- (me) is best suited to a vegetarian diet complete with fresh and organic foods (this is because our body can easily digest vegetable and fruit but find it difficult to metabolise animal protein). We are predisposed to diabetes, cancer and heart disease (gastric acid is reduced in A so we are more prone to stomach cancer then ulcers as opposed to Type O). A’s need calming, centering exercise like yoga and tai chi. For the A a drop of dairy is poison in the body and gluten has a harsh effect on their body. (Because we are prone to excess mucous) Additionally Type A produces the least amount of stomach acid that is one reason for less protein, dairy and gluten in the diet. (Muscle tissue in this group works better in slightly alkaline). We are also more prone to anaemia due to a lower intrinsic factor than other blood group therefore magnesium is often needs.

Type AB-
Those who are AB share the benefits and challenges of type A and Type B. Their muscle needs to be slightly alkaline to work. They have a reduce stomach acid than O group due to the A factor so are more suited to carbohydrate foods and moderate amount of meat. (Although chicken should be avoided due to the B factor) Wheat and diary are are okay although should be in moderation due to excess mucous production. It is also advise that you should avoid eating meat and starch together. The best exercise lies in a mixture of both A and B along with the same dietary restrictions.

The information obtained for the blog was from my book by Dr James D'Adamo For further information visit his website at:

Monday, July 18, 2011

Relationships are delicate. Both people have to be on the same page. Both people have to be in the same point in their lives, wanting the same things. Can't have any doubts or reservations. Do something too early, and you can taint it. Jump in too quick, you can screw things up. Wait too long, it may be too late. There are so many other variables besides who the person is...


Hey guys and girls sorry Ive been MIA (missing in action) I've recently went to a health retreat in Thailand. (Shall blog about this soon) I miss the warmth of the sun! Im not a winter person I think I turn into a hibernating panda bear! The only exercise I manage to do at the moment is a sprint to the fridge lol and a quick dash back into the comfort of my warm bedroom!

Motivation... Isn't a word in my vocab right now! It's an elusive little bugger, isnt it? One day Im literally the most motivated person in the world- NOTHING can stop me...and then, with little or no warning...i am motivated only to do things that require no motivation. I dont know about you... but i am VERY motivated when it is convenient. When all the elements are in place. Im rested, not hormonal, when I am not on night shift and my schedule allows...I am motivated...(who wouldnt be) So I went in search of motivation!

Since coming back from thailand Ive learnt that I have cealic disease (where gluten is my enemy...goodbye freshly baked bread...oh how ill miss you) which means I have to be more conscious of what I put in my mouth. This brought about a new inspiration for me to bring out my thermomix and vitamix and be creative with my cooking. Below are some recipes.

Chocolate Chestnut pudding

1/2 C dark chocolate
2 Tb peeled and cooked chestnut
1Tb unsweetned cocoa powder (or carob powder)
4 pitted dates
2Tb coconut flakes
1/4 C water
1/4 C raspberries

Melt the dark chocolatein double boil or in the microwave and set aside. Puree the rest of the ingredients. Add the melted chocolate and pulse until all ingredients are combined. Adding water gradually. Serve and topped with rasperries (frozen or fresh)

Sunday, July 3, 2011

facts about Water

Photo from:

Good morning world! :)
Monday has come again, and the weekend (as always) zoomed past me so quickly i can't believe i am back to my work desk already.

An anonymous person left a comment on my last post saying that i should mention where i get my information and quotes from. I admit, i have forgotten to do that to a few of my posts, i should apologise, as it is the right thing to do if what i am posting up here is not my original words.

I've signed myself up to a lot of health and food websites, so i'm constantly receiving emails from them, some emails i skim and delete, others i read and keep, it's great to read stories and information about health, there is so much to learn, so much to take in, and when i see something worth reading i always make a note to post it up here for you guys :D

Stella has been away in Thailand for the last two weeks (i've missed her!) she's back on Wednesday :) She's been enjoying the food over there, and also attended a health retreat for a week i am so totally jealous! I am so overdue for a holiday its not funny! haha..

Anyway, here are some facts about 'water'. We should be drinking 1-2 litres per day, more if we're active, and if it's hot (e.g summer). I admit, i dont drink enough water (possibly a litre at work, another half a litre at the gym, and a glass at home) but i do choose water over soft drinks and fruit juices (these are laden with sugar and unnecessary calories).

I keep a 2 litre jug of filtered water by my desk at work and i drink a glass every hour or two, its a great reminder if you have access to it all day!

Enjoy the read (taken from, and i hope you learn something from it :)

Water, the essential nutrient
Boost your health and weight loss, whatever the weather

Humble H2O is the most indispensible nutrient. In fact, we need more water every day than any other nutrient as it is the fluid in which all our vital bodily processes take place. Drinking plenty of water keeps us healthy, improves weight loss, helps us to focus and charges up our energy. And while we are aware of the dangers of not drinking enough in the heat of summer, it is just as important to stay hydrated when the days are a little chilly.

The benefits of drinking more water

As well as allowing our bodies to function properly, there are many health benefits associated with drinking water.

Water saves calories.
Replacing calorie-containing drinks with zero-calorie water automatically means big savings in your daily calorie balance.

Water reduces discomfort and protects your health
Water improves conditions like Irritable Bowel Syndrome (IBS) and protects against urinary tract infections, kidney stones, cystitis and other bladder infections – even cancers of the digestive tract. And don’t overlook the part it plays in reducing the discomfort of constipation.

Water reduces hunger and helps weight loss.
Dieters often mistake a sense of thirst as a sense of hunger, particularly if they are not in the habit of drinking regularly and are less aware of their need for fluids. When you feel an unexpected hunger pang, try having a glass of water first and waiting for 30 minutes. If hunger is still present, then have a healthy snack. By increasing your water consumption, you can reduce your cravings for treats and stay focused and energised because you are adequately hydrated.

Water with meals helps you feel fuller.
Water causes the fibre in foods to swell, activating the stretch receptors in the stomach lining and signalling a sense of fullness.

Water makes you look better.
The improved blood flow from drinking water benefits the quality of your skin, making you look more radiant and healthy. What’s more, it plumps out the cells at the base of each hair follicle, boosting the bounce and texture of your hair.

How the body uses water

Water makes up about two-thirds of the body and is found in all cells and the fluid that surrounds them. It supports many vital functions including:

Transporting nutrients around the body
Carrying away waste products
Participating in metabolic reactions
Acting as a lubricant and cushion around joints and inside the eyes and spinal cord, Protecting them from shock and damage
Maintaining blood volume
Regulating normal body temperature
How the body maintains an adequate fluid balance

The body works hard to control a delicate fluid balance by adjusting both fluid intake and excretion. The system that lets you know your fluid levels are falling is your thirst, which is activated by the hypothalamus. You can tell when you have had enough to drink by the stretch receptors in your stomach.

The problem with the thirst mechanism is that often it lags behind your physical need for hydration, so it pays to be aware of other signals. These include:

dark coloured urine (clear, light coloured urine indicates adequate hydration)
infrequent urination
feeling sluggish and tired
difficulty in focusing

When your body is even moderately low on water, your blood becomes thicker and your heart has to work harder to circulate it. This makes your brain less active, which explains why you have trouble concentrating. Furthermore, you don’t burn energy as efficiently as you would when you’re well hydrated, which is why you feel tired. Dehydration is a dangerous condition that results in weakness and exhaustion, and being slightly under-hydrated most of the time means you are not as perky and alert as you could be.

How much water should you drink?

Your individual need for water depends on varying factors like your level of physical activity, your diet, the general temperature and prevailing humidity levels. A good rule is to aim for 6 to 8 glasses per day, as indicated in your online diary. It is essential to drink extra during and after physical activity to replace losses from sweat and hard breathing, to regulate your core temperature and reduce fatigue.

If you find that you constantly feel thirsty, no matter how much water your drink, you should see a health professional as unquenchable thirst is one sign of diabetes.

Seasonal water requirements

In the cooler months we are less likely to notice our thirst, but it is every bit as important to stay hydrated in winter as it is in summer.

In the summer, we lose more water through sweating and we tend to feel thirstier. We’re more conscious of the need to stay hydrated in hot and humid conditions and big glasses of water and other cool drinks are refreshing. In the winter, on the other hand, we don’t always finish a workout drenched in sweat or get thirsty just by moving around. However, we still have to maintain a healthy fluid balance to prevent the harmful consequences of dehydration, so don’t wait until you feel thirsty to replenish fluid losses. At this time of year it’s as important as ever to fill up on the H2O at intervals throughout the day.

Tap v bottle

Tap water in Australia is assessed regularly, the quality is high and, of course, it’s free. But if you don’t like the taste, why not keep a filter jug in the fridge for a cheap and environmentally sustainable supply of clean-tasting water? Water filters remove hardness, chlorine, heavy metals like lead and copper and other organic impurities to improve the taste, smell and appearance of water. Make sure all parts stay clean and dry them thoroughly before refilling, as water jugs can be a breeding ground for germs. Replace filter cartridges regularly so your water is always fresh and pure.

Bottled water can be expensive, but small bottles are portable and convenient when you’re out and about (although there are increasing types of refillable bottles on the market worth investigating). Some brands are good sources of minerals like calcium and magnesium, but others can be high in sodium. Sparkling mineral water and soda water are fine, although not good choices if you have IBS or heartburn.

The main thing is to develop the habit of drinking plenty of water, so find what suits you best.

Water recommendations

The total water you drink each day includes not only drinking water but that in other beverages, such as milk and juice, even soft drinks. The lower the calories the better for weight loss, of course – and water has zero calories and no other additives, so it’s the dieter’s drink of choice.

Try herbal or fruit teas or green tea for extra variety. You can make your own infusions with mint leaves, lemon and ginger.

The milk in coffee or shakes like The Biggest Loser Club Meal Replacement Milk Drinks is a valuable source of extra nutrients as well as fluid.

Soups are another great way to boost your fluid intake, and especially welcome when it’s cold outside. Our recipe section includes many mouthwatering suggestions, like this hot and sour noodle soup with prawns.

If you have the urge for a soft drink or a juice, have a glass of water first to reinforce the water habit.

Fill a jug with water and place it where you can see it all day to remind yourself to have another glass.

Keep a bottle in the car or in your bag for top-ups when you’re on the go.

Make sure you enter your consumption of drinking water in your diary at least 4 times a week. Aim to tick off each glass – and even a few more.

Tuesday, June 28, 2011

Coffee - Good or bad for you?

I am proud to tell you today that i have been off coffee for about 3 mths now. I made the switch to green tea, and used that as a stepping stone to get off caffeine completely during work hours. I now only drink water, and green tea occasionally :)

BUT, today, i broke that record, and succumbed to a sweet hot cinnamon-ey cup of coffee because i felt really tired and i'm not sure why :(

I'm trying to convince myself that having one cup will be okay for me, and that i will not turn it into a daily habit again. I did miss the taste, and i do feel a lot more alert now though! I've read a lot on the benefits and non-benefits of drinking coffee, and as i say about most other things - moderation is the key. I found this list of pro's and cons from here that i thought i'd share with you.

Whether or not you are a coffee drinker or not, i'm sure you will enjoy reading this as i believe it's a good thing to know these little facts! If you don't drink coffee, i'm sure you know of a coffee drinker, and if you do drink coffee, then have a read and you can decide for yourself if its a good or bad thing.

Coffee Pros

1. Antioxidants. Coffee is rich in antioxidants like chlorogenic acid and melanoidins. Antioxidants help prevent oxidation, a process that causes damage to cells and contributes to aging.

2. Parkinson's disease. Regular coffee drinking reduces the risk of Parkinson's disease. A number of studies have demonstrated that people who drink coffee on a regular basis are significantly less likely to develop Parkinson's disease.

3. Diabetes. Coffee drinking has the potential to protect against the development of type 2 diabetes. A prospective study as part of the US Nurses Health Study found that moderate consumption of both caffeinated and decaffeinated coffee may lower the risk of type 2 diabetes in younger and middle aged women.

4. Liver cirrhosis. Coffee drinking may protect against liver cirrhosis, especially alcoholic cirrhosis.

5. Gallstones. There is some evidence that coffee drinking may be protective against gallstone formation in both men and women.

6. Kidney stones. Coffee consumption lowers the risk of kidney stones formation. Coffee increases the urine volume, preventing the crystallization of calcium oxalate, the most common component of kidney stones.

7. Improved mental performance. Caffeine in coffee is a well-known stimulant. Coffee promotes alertness, attention and wakefulness. The cup of coffee can also increase information processing.

8. Alzheimer's disease. Regular coffee drinking may help to protect against Alzheimer's disease. Recent study in mice showed that caffeine equivalent to 5 cups of coffee per day reduced the build up of destructive plaques in the brain.

9. Asthma. Caffeine in coffee is related to theophylline, an old asthma medication. Caffeine can open airways and improve asthma symptoms.

10. Caffeine safety. In 1958, caffeine was placed on the Food and Drug Administration's list as generally recognized as safe.

Coffee Cons

1. Heart disease. This is somewhat controversial. Most prospective cohort studies haven't found that coffee consumption is associated with significantly increased risk of cardiovascular disease.
On one hand, diterpenes cafestol and kahweol present in unfiltered coffee and caffeine each appear to increase risk of coronary heart disease. High quality studies have confirmed the cholesterol-raising effect of diterpenes. Also, coffee consumption is associated with an increase of plasma homocysteine, a risk factor for coronary heart disease.

On the other hand, a lower risk of heart disease among moderate coffee drinkers might be due to antioxidants found in coffee.

2. Cholesterol. Heavy consumption of boiled coffee elevates blood total and LDL ("bad") cholesterol levels. Unfiltered coffee contains two cholesterol-raising compounds cafestol and kahweol.

3. Blood vessels. Coffee negatively affects the blood vessel tone and function.

4. Heart rhythm disturbances. Coffee can cause rapid or irregular heartbeats (cardiac arrhythmias).

5. Blood pressure. Although coffee drinking is not a significant risk factor for hypertension, it produces unfavorable effects on blood pressure and people prone to hypertension may be more susceptible. Recent Italian study found that coffee drinking can slightly increase the risk for development of sustained hypertension in people with elevated blood pressure.

6. Osteoporosis. Coffee intake may induce an extra urinary excretion of calcium. Heavy coffee consumption (600 ml or more) can modestly increase the risk of osteoporosis, especially in women with a low calcium intake.

7. Heartburn. A cup of coffee can trigger the heartburn.

8. Sleep. Most are aware of the stimulatory effects of caffeine. High amounts of caffeine taken before going to sleep can cause difficulty falling asleep, tendency to be awakened more readily by sudden noises, and a decreased quality of sleep. However, some people can drink coffee and fall right asleep.

9. Dehydration. The caffeine in coffee is a mild diuretic and can increase urine excretion. This effect may be easily neutralized by drinking an extra glass of water.

10. Dependence. Although "generally recognized as safe" by the FDA, caffeine is still a drug, a mild central nervous system stimulant, and it produces dependence. Caffeine withdrawal is a real syndrome. You may get a few days of headache and irritability if you choose to quit drinking coffee, however, it is relatively easy to break this habit, and most people are not addicted to caffeine.


xoxo Betty

Sunday, June 26, 2011

10 ways to avoid extra winter kilos

Hey everyone! Sorry i've been m.i.a, life has gotten abit busy for me! I had a really bad weekend of eating..

Friday night : buffet @ centre point tower
Saturday night : Pancakes on the rocks
Sunday morning : breakfast buffet @ mounties

That's alot of eating! But i also did:

saturday: 12km coastal run (in 100 minutes)
sunday : 2 hr bush walk @ Manly Dam

So i dont feel too bad about the eating anymore :)

One thing i'm definitely worried about during the colder months of the year - is winter weight gain :( It's so easy to just skip working out to stay home, stay warm and eat comfort foods, and our bodies naturally get more hungry during winter because food insulates our body with fat which keeps us warm!

While it is certainly okay to give your self a break now and again, try not to make a habit of it! If you know you will be skipping out a work out, try to eat sensibly to make up for it, or to make your next workout even harder to compensate.

I found these tips on the biggest loser website i thought i'd share with you all, & a few tips i'm adding in myself :)

- warm oats with cinnamon & brown sugar for breakfast will warm you up real good in the mornings, and keep you full (better then toast!)
- keeping a food diary (i am in my 5th week of keeping a food and exercise diary, and i love it, it's great! i can see where i've gone wrong, eaten bad, not exercised enough, and its very motivating trying to keep that diary positive)
- try to do abit of exercise everyday! even if it's just half an hour on the x trainer, treadmill or bike, your body will thank you for it, remember : a little bit of exercise is better then nothing!

& these are the tips from the biggest loser website, enjoy!

Eat a healthy breakfast

US researcher Dr Daniela Jakubowicz has studied the link between eating breakfast and weight loss to show that fuelling up early can help you lose weight and keep it off. Study participants reported feeling less hungry than non-breakfasters. Try wholemeal crumpets with grilled banana and honey.

Watch your portions

According to a study published in the Journal of the American Dietetic Association, most people estimate portion sizes inaccurately. For pasta, subjects measured out on average more than half more than they meant to (156%). Weigh and measure your portions for the next week to re-establish a correct portion – and try using smaller plates and bowls.

Snack smarter

Swap a blueberry muffin for a slice of buttered raisin toast – and save 213 calories. Or check out these 15 snack ideas, each under 200 calories.

Choose comfort foods wisely

Try porridge with reduced-fat milk and fruit, and slow-cooked casseroles (made with lean meat and vegetables). Braised lamb shanks, tuna penne bake and apple and rhubarb crumble make excellent low calorie treats.

Slurp some soup

The ancient Chinese believed that the body stores up nutrients during the winter months and eating well at this time was especially important to bring good health for the coming year. Try some of our deliciously warming soup recipes, such as cauliflower and pea, sweet pumpkin, bacon, lentil and tomato, minted pea and spiced vegetable.

Choose healthy drinks

Piping hot drinks are a great way to stay warm, but use reduced-fat milk and limit added sugar.

Make the most of exercise

It’s easier to be active in winter because you don’t have to contend with stifling heat and high humidity. And running or walking outside without strong sunlight means you don’t have to worry so much about sunburn and dehydration.

Recruit a support team

Find at least one person (friend, family member, work colleague, forum buddy) who will support and cheer you on over winter.

Search out the sun

Research has found that the level of vitamin D level in the body at the start of a low-calorie diet can be a good prediction of whether weight loss will be successful. A study by the University of Minnesota found that higher levels of the vitamin, which the body gets from sunlight, predicted greater losses of abdominal fat, among 38 overweight men and women. “Vitamin D deficiency is associated with obesity but it is not clear if inadequate vitamin D causes obesity or the other way around,” said the study’s lead author, Shalamar Sibley. While more research needs to be done, it’s worth getting as many natural light as possible. Try getting off the bus a stop early and walking, wrapping up and having your morning coffee outside or shopping in outdoor markets rather than malls. Make sure you wear UV protection as the sun’s rays can still be damaging in winter.

Warm from the inside

Flavoursome ginger root has been used since ancient times for its warming and soothing properties and its immune-strengthening qualities. Wind down and warm up with some tea with added fresh or dried ginger. Try making your own infusion by mixing 1 teaspoon grated fresh ginger with 1 tablespoon fresh lemon or lime juice and 1 teaspoon honey stirred into a cup of hot water – it’s just 23 calories.

xoxo Betty