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Mouth Watering Grain Free Pizza

Gluten Free Paleo Pizza

Lynda: Going grain and gluten free does not mean that you need to avoid pizza. Well not in my world. This delicious recipe is guilt free, packed full of nutrients and is without grain or gluten so easy on your digestive system. Once you get the hang of making the base it is quite simple to put together and makes the kitchen smell amazing. Give it a try. Please note that you may need a knife and fork as the base is not as firm as gluten based pizzas.

Ingredients for Base

  • 1/2 cauliflower head
  • 1/2 cup ground almonds (or 2 scoops of 180 Nutrition Vegan Coconut)
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp baking powder
  • 1 tbsp dried oregano
  • 3 organic eggs
  • 1 tsp himalayan salt
  • 1 tsp cracked black pepper
  • 2 tsp turmeric powder
  • 1 tsp cumin powder (optional)

Method for Base

  1. Pre-heat oven to 200 degrees.
  2. Chop Cauliflower into big chunks. Steam until soft.
  3. Place Cauli into a cheesecloth or almond milk bag and squeeze liquid out of the cauli.
  4. Place cauliflower and remainder of ingredients into a large bowel and mix well.
  5. Line a baking tray with baking paper and spread base mixture. Medium thickness.
  6. Bake at 200 degrees for 15-20 minutes.
  7. Remove from oven and allow to cool.

Ingredients for Sauce

  • 1/2 cup sundried tomato
  • 1 tsp fresh or dried rosemary
  • 1/2 cup olive oil

Method for Sauce

  1. Blend all ingredients together and spread thinly onto base of pizza.

Ingredients for Topping

You can alter the toppings to suite your taste. Get Creative :)

  • 5 Gluten Free Sausages, sliced (I often use the brand Nonna’s)
  • 2 tbsp sliced pancetta or gluten free bacon (optional)
  • 1/2 Red Capsicum, sliced
  • 1/2 cup Mushrooms, sliced
  • 1/4 cup Goats cheese fetta, Renin free
  • 1/2 Brown Onion, sliced
  • 1 tsp Himalayan salt
  • 1 tsp Cracked black pepper
  • 1 tbsp Dried or Fresh Oregano
  • 1 tbsp Coconut oil (ghee or butter)

Method for Topping

  1. Pan fry sliced sausage and onion in coconut oil for 2 minutes until slightly brown.
  2. Spread sausage, onion and remaining vegetables as you wish on top of the sauce.
  3. Sprinkle with salt, pepper and oregano.
  4. Bake for 15-20 minutes at 200 degrees.
  5. Enjoy thoroughly.

Serves 8-10 or 4 hungry folk

Big thanks to Naturopath Lynda Griparic for the recipe.

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Clean Eating Sticky Date Pudding

Sticky Date Pudding

Lynda: I am a massive sticky date pudding fan but try to avoid the store bought varieties that often contain refined sugar and gluten. This recipe has no gluten, is rich in fibre and protein and tastes exactly like those memories that are firmly planted in my mind. This cake is quite date heavy, therefore rich in “natural” sugar so please have her on special occasions. I promise it will not disappoint.

Ingredients

Cake

  • 100g organic butter at room temperature
  • 1 ½ cups pitted dates (soaked in 200 ml water for 2 or more hours)
  • ¼ cup coconut flour
  • 1 cup 180nutrition (I used coconut vegan)
  • ½ cup ground almonds
  • 3 organic eggs
  • 1 tsp bicarbonate soda
  • 1 tsp cinnamon powder
  • ¼ tsp himalayan salt

For Sauce

  • ½ cup pitted dates (soaked in 300ml water for 2 hours or more)
  • 50 g organic butter

Method

  • Preheat oven to 170C. Line a baking dish with baking paper.
  • Make sauce first. Drain dates and keep the liquid. Place dates and butter in food processor and blend until smooth. Slowly add the “date liquid” to the sauce and blend until silky and smooth. Set aside.
  • Drain dates and keep the liquid. Place “date liquid” into a food processor along with 180nutrition superfood blend, ground almonds and butter. Process mixture.
  • Add the eggs, salt, cinnamon, coconut flour, cinnamon and bicarb of soda. Blend until smooth and creamy.
  • Roughly chop the soaked dates and stir by hand through the cake mixture, until evenly distributed.
  • Pour mixture into the lined baking dish. Bake for 35 minutes. Cover the top of the cake with baking paper and bake for a further 20 minutes.
  • Serve with delicious sticky date sauce. You can warm the sauce in a saucepan for a lovely warm sauce. Add a dollop of coconut cream or fresh organic cow’s milk cream.
  • Serves 10

Big thanks to Naturopath Lynda Griparic for the recipe.

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Healthy Gluten Free, Protein & Fibre Rich Pancakes

healthy gluten free high protein pancake

Stu: With a few simple tweaks, you can make a healthy version of the commonly sweet pancake in no time at all! The benefits of this are fantastic. You’ll be eating nutrient rich food that keeps you fuller for longer and will kill those hunger pangs and cravings.

You will not spike your blood sugar levels either allowing you to burn off those fat stores if needed and giving you much more stable energy… Bonus!

This is a simple breakfast to make (and be creative with) which will set you up for the day, enjoy.

Ingredients - Makes 5-6 pancakes

  • 2 scoops 180 Natural Protein Superfood (vegan or original)
  • ½ cup coconut flour
  • 4 organic eggs
  • ½ cup coconut milk (no added sugar)
  • ½ tsp bicarb soda
  • 2 tbsp coconut oil

Taste great topped with, nut butter, tahini, butter or berries.

Method

Blend all ingredients except coconut oil together using a hand held blender or whisk. You may need to add more coconut milk if mixture is too thick.

Heat small amount of coconut oil in a small-medium frying pan. Place 2-3 tablespoons of the pancake mixture into pan. Use back of the spoon to spread mixture evenly at the bottom of the pan. Do not make the pancakes too thick as it will not cook evenly.

Cook on medium heat for approx 2 minutes each side. Makes 5-6 pancakes.

Big thanks to Naturopath Lynda Griparic for the breakfast recipe.

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4 Biggest & Most Common Breakfast Mistakes You Really Need to Avoid

biggest breakfast mistakes

Lynda: In my opinion tucking into a highly nutritious breakfast with awareness is crucial for premium health. Through many years of personal and patient experimentation I believe that what and how we choose to ‘break our fast’ can either set us up for a day doused with food cravings, lack of focus, low mood and lethargy or one laced with clear thinking, balanced emotions, balanced blood sugar levels, energy and good digestion.

The following are my top suggestions to consider when deciding whether to indulge in a breakfast fit for a king/queen or one fit for a pauper.

1. Eating Disguised ‘Healthy’ Breakfast Cereals

food myths breakfast cerealIn essence, we are talking about cereals packaged/processed convenience foods. When did pulverising cereal into drinkable poppers and cardboard boxes of weird looking food particles become appealing? Have we moved away from real food that much?

Let me ask you, do you dislike flavours, textures and eating in general? Then why choose food without soul, those that add little or no nutritional value for your body and mind? Food is fuel for the body, but that does not mean we need to disguise it as garden pellets in premium priced cardboard and quickly funnel it into the gob with a straw. 

Highly processed, packaged foods are often rich in toxic chemicals, sugar, inferior carbohydrates, harmful fats and have little or no good quality protein. Want a tired, lack lustre, dull mind and body that struggles to get moving? One that does not comply with your needs and desires, then take the packaged, processed route. If you crave more energy, clearer thinking, a life well lived and dropping dead quickly rather than a life laden with chronic illness and frustration then opt for real food. Food that may take a tiny bit of effort to prepare but fuel that scratches your back and looks after you long term.

Keep it real, stop paying for clever marketing, save your dollars, invest in your health and enjoy what pristine health without illness feels and tastes like… Capish?

2. Adding the Sweet Stuff

biggest breakfast mistakesDid you grow up on toast, jam, muesli, cereal, coloured, flavoured milk, muffins and milo? Me too. Well it was more that I associated breakfast with these kinds of foods. Sweet and often laced with gluten.

When I ask some patients to take the gluten, processed foods and sugar out from their diet, the most common statement expressed is “What the hell will I have for breakfast then?” Why not have a meal that you would have for lunch or dinner for breakfast?

It is not uncommon for me to have a protein source such as a fillet of fish, sardines, mackerel, grass fed lamb, beef etc with vegetables and a healthy fat source. For example sardines with a simple side of avocado, asparagus or spinach. Leftovers from dinner also make a fabulous breakfast option. Last nights grass fed lamb mince and veg casserole makes me a satisfied woman indeed. Change your perception and you’ll have a broader range of fabulous, healthy foods to choose from. It really is that simple. Think outside of that sweet-box, open your palate and start playing with variety.

Does a piece of toast with strawberry jam keep you satiated and focused until lunch time? I didn’t think so. A meal made up like this, with a hefty dose of inferior carbohydrates, sugar, no protein or fat will not provide the fuel needed to support healthy brain function, stabilize your blood sugar levels and will certainly have you ravenous within the next couple of hours.  Put simply your attention and focus will be weak, your mood may be low, your hunger rife and energy unpredictable. Now wouldn’t you rather use that brain fuel on more important things than thinking about how you can satiate your hunger. That to-do-list will never get done now will it? Stabilize your blood sugar with well rounded meal choices and therefore stabilize your mood, energy and cravings.

3. No breakfast

low calorie dietHaving a nutritious breakfast is ideal for a healthy metabolism. If you miss breakfast you might find yourself lacking focus, feeling lethargic and unable to concentrate. You may also find yourself reaching for packaged, processed, convenience meals mid morning or even over consuming during lunch. A recent study has shown that up to 17% of those who ate breakfast did not consume as much food or beverages during lunch.

Missing breakfast leads to unbalanced cravings. Those who skip breakfast tend to consume 40% more sugar during the day and 45% less vegetables. Cravings, high sugar and lack of nutrients will compromise your overall health. You may experience low mood, a foggy mind, poor memory, concentration, weight gain, morbid obesity, digestive issues and chronic, long term illness.

Studies have shown that skipping breakfast causes insulin resistance. This can affect our body’s ability to burn fat for energy and can certainly increase your risk of diabetes. Furthermore it decreases your sensitivity to insulin at your next meal. Which means you would need to make sure that you are consuming low glycaemic index foods at your next meal. Those who eat breakfast have a much lower rise in glucose and insulin levels after meals which protects them from heart disease and diabetes and supports fat loss also.

The body thrives on good nutrition soon after you get up because it has essentially fasted during the night and your glycogen stores are very low. Choose your food wisely. Avoid foods that do not digest and absorb easily, such as processed carbohydrates and sugar. Meals that are rich in fibre, fat and moderate protein are best. Organic eggs, avocado and sweet potato is one example or a smoothie with protein (180 nutrition protein powder is great for this), avocado, coconut water, cacao and berries are great options and will give your body the ammunition it needs to control hunger and cravings.

Food choices like these and having breakfast reverse the bodies desire to store fat because it helps to keep your insulin levels from spiking. Instead the body will use fat for energy. You are better able to manage your health, fitness and weight, your blood sugar can be controlled and you increase the level of your metabolic hormone, incretin which positively impacts your health by decreasing blood glucose levels.

4. Eating on the run

exercise window weight lossScoffing down food or eating whilst the body is literally moving is an enemy of digestion. Personally  I struggle with this one. Just call me hoover… a Dyson perhaps. If you are anything like me you are often in a “syhurry” (sydney-hurry), early work starts, early yoga session, early meetings and excitable, overachieving ant in pant syndrome that has been there for years.

The process of chewing is an extremely important part of digestion. Chewing allows big particles of food to be broken down into smaller particles that your body can absorb and use. To shirk on proper chewing is no different to starting a game of rugby without the kick off. Gasp! I shudder at the thought? The entire game would be cursed. Minimal chew means cursed digestion and elimination.

Foods that are not broken down well enter the blood stream and can cause a wide range of health problems. These undigested particles can also feed harmful bacteria and fungi. Your body retains much more nutrients if you chew more and less is lost.

Chewing slowly will help you maintain a healthy weight. Your brain will have enough time (generally around 20 minutes) to communicate with the stomach that it is full. As a result you are less likely to over-consume and have more control over your portion sizes.

Taking the time to chew your food properly improves your digestion in many ways. Your saliva contains digestive enzymes, such as lingual lipase which helps break down fats. Exposing the food you eat to these enzymes support the digestive processes in your stomach and small intestine. Saliva also lubricates food which makes its passage through your esophagus easier. The process of chewing predigests and liquefies your food into smaller particles, making it easier to digest for use in your body. 

Improperly chewed foods require a lot of energy to be broken down and is quite demanding on the body. Large particles of improperly chewed food may remain undigested when it enters your intestines. These particles will putrefy (rot) and lead to a host of digestive issues such as bloating, gas, constipation, diarrhoea, bad breath, pain and cramping.

Just the simple act of spending an extra 5 minutes when eating your meal can make a big difference.

In summary, if you would like to welcome more energy, vitality and overall good health into your life I suggest breaking your fast with a highly nutritious meal and enjoying every morsel for at least a month. Reap the rewards and no doubt you’ll create a new habit that your body and mind will thank you for.

Lynda Griparic NaturopathLynda is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry.

Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems.

If you would like to book a consultation with Lynda, CLICK HERE

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Turmeric & Garam Masala 180 Low Carb Cheese Balls

high_protein_cheese_balls

By 180 Nutrition

Guy: These are divine… For me spices + cheese = heaven! So when Caroline sent me through this recipe for the turmeric and garam masala 180 high protein cheese balls, I got very excited.

These make for an excellent vegetarian high protein snack. Have them for your dinner with your favourite veg or pop them in your lunch box and snack on them throughout the day. These natural snacks of goodness would beat any synthetic protein bar or supplement any day!

And if you are wondering which cheese to use. My rule of thumb is the more mature/fermented the better. Just stay away from your processed sliced and creamed cheeses etc.

Ingredients

Prep time: 2min

Cook time: 5-10min

  • 2 organic eggs
  • 150g of grated cheese
  • 1/2 tsp of turmeric
  • 1/2 tsp of garam masala
  • 2 x 50g scoops of 180 natural protein supplement (coconut)
  • Coconut oil to fry with

These quantities make approximately 8 balls/patties.

Preparation

Mix all the ingredients together in a bowl. Roll into balls of your choice.

In a frying pan add some coconut oil and heat. Then place balls into the heated oil and fry on a low to moderate heat for 5-10min until golden brown.

These quantities make approximately 8 balls/patties. Which serves two for a meal or makes for a quick protein snack to add to lunch boxes etc.

I served it with mashed sweet potato and Broccoli. Really tasty and delicious… Enjoy!

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The 180 High Protein Banana Cake

By 180 Nutrition

Think of this recipe as a healthy treat. Something to take the pain away when you are looking for a quick fix. Even though this super delicious high protein snack is healthy, it does contain two bananas. This is certainly not a bad thing, but if you are on a weight loss plan, it is something you should be aware of as bananas have a higher sugar content than pipped fruit.

That aside, it certainly makes for a tasty paleo friendly dessert or snack that’s high in protein and good fat! So enjoy… More

Do we have a choice about our health? I chose a paleo diet. Eat fat, keep trim & be healthy

Healthy_choice?

By Guy Lawrence

“Your paradigm is so intrinsic to your mental process that you are hardly aware of its existence, until you try to communicate with someone with a different paradigm”. – Donella Meadows

Are you conscious about your health?

This post is not for the coke swilling, choccie bar munching monster with no real concern about their health. It’s for the person who is genuinely trying to make better daily choices to improve themselves. If there’s one thing that really frustrates me, it is seeing people who are investing time into their health and getting completely confused on what the right choices are.

THIS IS SIMPLY MY OPINION. Admittedly I am somewhat passionate about the topic, having worked as a Personal Trainer for 6 years and now running a company that deals directly with this topic, but still it is simply my opinion. I say this because I encourage anyone and everyone to check out the facts for themselves. As far as I’m concerned, there is vail that covers the whole food industry and it’s up to the individual to lift it up and take a look behind. More