Winter Edition - June 2016

Winter Recipes | Eat Your Way To Winter Health | Competitions

Gloriously Free Uncontaminated Oats
Australia’s only certified oats tested to contain NO gluten
contamination from Wheat, Rye or Barley.
“GF Oats You Can Trust”
Now Available in both
Traditional and Organic Varieties
www.GF-Oats.com.au

CONTENTS
05
Meet our Contributors
06
Guide to the Magazine
07
Letter From the Editor
08
What’s New
10
Book Review—High Thrive
Me
12
Competitions
14
Healthy Green Bean
Casserole
16
Healthy Fried Rice
18
Cover Recipe—
Healthy Homemade
Chicken Noodle Soup
20
Healthy Potato Crusted
Egg Bake
22
Juice up Your Cure
24
Fibre Up with Veggies
26
The Lowdown on Buying
Organic Fruit & Vegetables
29
Foods to Enjoy During
Winter
30
Great Tips to care for Your
Skin During Winter
33
Essential Products for Winter
Survival
34
Chicken Pizza
36
Roasted Turkey with
Vegetables
38
Simple Allergy Free Chicken
Roast
41
What is the Food Test 500?
42
Keeping it Simple
43
Apple Chia Crumble
44
Banana Muffins
45
Grasshopper Peppermint
Slice
46
Chicken, Noodle &
Vegetable Soup
47
Keeping Active Over Winter
48
5 Tips for Keeping Healthy
During Winter
50
Taking Control of Your
Health—Today
51
How a Whole Food Plant-
Based Diet Can Make Your
Winter Wonderful

MEET OUR CONTRIBUTORS
Kristy Sayer Southern in Law
Kristy loves to bake and cook; at 19, Kristy
was diagnosed as a coeliac with multiple
food allergies and had to learn to cook all
over again. Today, Kristy has her healthy,
allergy friendly recipes perfected and shares these with
readers right around the globe on Southern In-Law.
www.southerninlaw.com
Annette Sym Symply Too Good
Annette is a bestselling author, leading inspirational
weight loss motivator and international
speaker. With no previous business
experience, she turned the triumph over her
own weightloss and health struggles into a
multi-million dollar business and became
the Queen of low fat cooking.
www.symplytoogood.com.au
Melanie White Downsize Me
Melanie is a Biologist, Food and Wellness
Coach and Co-Founder of the 8-week
Downsize Me program. Melanie used to
struggle with gut and food sensitivities
herself, and after a major overhaul in
eating, figured out how to tune up her body and eat in a
way to suit her unique body and metabolism. You can
do this, too!
www.downsizeme.net.au
Hilke Legenhaus Hilke’s Health
Hilke is a body confidence specialist. As a
holistic health coach, she help stressed out
women remove those frustrating extra
kilos, recharge their energy and feel more
confident in their body. Hilke’s passion is
seeing women feel more powerful and in control of
their body.
https://www.facebook.com/hilkeshealth/
Eryn Ford Mummy Physiques
Eryn Ford is the founder and head trainer at
Mummy Physiques. She specialises in women's
health and fitness with a strong focus
on pre and post natal exercise.
https://www.facebook.com/Mummyphysiques/
Viki Thondley-Moore MindBodyFood
Viki is a Holistic Counsellor, Meditation
Therapist, Food, Wellness & Lifestyle
Coach, & Eating Disorder Specialist who
writes and talks about mindbody
wellness. Viki is founder and principal of
the MindBodyFood Institute.
http://www.mindbodyfood.net
Fiona Tuck Fiona Tuck Nutrition
Fiona is a Skincare Expert, accredited Nutritional
Medicine Practitioner and a member
of the Australian Society of Traditional
Medicine. Fiona’s in-depth knowledge and
insight into future trends within the health
industry has made her a sought-after television
and media expert.
www.fionatuck.com
Dr Irene Prantalos Salubre
Irene Prantalos was diagnosed with psoriasis
when she was just 11 years old and
battled her way through adolescence and
into early adulthood, suffering from the
skin disease… until she found a way to live free from
psoriasis. She is now a healthy skin educator and pioneer.
Irene also has enjoyed practising for 14 years.
www.ireneprantalos.com
Lisa Munro Happy Tummies
Lisa Munro is the owner and manager of Happy
Tummies. Lisa has had an interest in allergy
free cooking and wholefoods since her son
then 5, was diagnosed with eosinophilic
eosophagitis in 2011 and was placed on a strict elimination
diet. Lisa writes a weekly blog which features allergy free
recipes as well as information on allergy free and gluten
free living.
https://happytummies.com.au/
Jessica Donovan Energetic Mamma
Jessica Donovan is a mama of 2, naturopath
and holistic health expert who
helps families thrive. She is passionate
about educating parents on nourishing
their children with real food.
www.energeticmama.com

Guide to the Magazine
You will notice as you read on that we have included come coloured dots on the recipes in
the magazine. These are designed to show you what intolerances this recipe is suitable for.
While we and our contributors have done our best to ensure the accuracy of the
information provided; please take note of the ingredients list for the recipe & any specific
products before making the recipes to ensure they are suitable for you.
Dairy
Free
Egg
Free
Gluten
Free
Nut
Free
Peanut
Free
Preservative
Free
Soy
Free
Sugar
Free
Vegan
Food Test 500
A small hair sample can help you identify:
Headaches
Skin Irritations
Digestive and Bowel Complaints
Weight Gain and Much More….
Immediate Results
No Appointments or Waiting Periods
The Answer is in Your Hair!
www.whatcanieat.com.au

Letter From the Editor
It is with the greatest of pleasure that I present to you the re-launch of our popular
E-magazines Series. I love winter, the fires, the long boots, jumpers and beanies and of
course the Food and beautiful products that complement this season so synergistically.
I must thank Katrina for the wonderful effort she has gone to, to present an edition that I
am very proud to share with you.
What Can I Eat strives to partner you with products and services that meet your specific
dietary requirements and lifestyle choices. We are the only website directory offering such
an important service, in a market where customers are demanding more and more
products that support #Allergies, #Food Intolerances and #Live Clean choices for our
bodies and homes.
If you have read any of our previous magazines, it is thanks to the
enthusiastic contributors that bring the pages to life, sharing their
expertise, recipes and tips with us. Their creativity and
knowledge always exceeds my expectations and I deeply thank
them for joining us.
I trust you will enjoy the information as much as I did and that
you get some great morsels to add to your recipe and information
portfolios.
I know I have.
Kylie Hollonds, Founder
What Can I Eat
Follow Us on:
Contact Us
If you would like to let us know what you think of our new look e-magazines please send
us an email to: info@whatcanieat.com.au
If you would like to contribute a Recipe or Article for our next e-magazine please send us
an email to: info@whatcanieat.com.au
Next Edition: August 2016—Family Friendly Edition

What’s New
Lemon Myrtle Natural - Soy Wax Melts
Over the past few years Wax Melts (tarts) have
become an increasingly popular scented item,
and are being preferred over candles now for
various reasons. Lemon Myrtle Eco Soy Hand
Poured Wax Melts provide additional benefits as
they are made with 100% lemon myrtle oil and
Eco Soy wax - no additives, colours or diluted with
other fragrances - with the therapeutic benefits
of Lemon Myrtle essential oil.
www.lemonmyrtlenatural.com.au/
Grandma’s Puddings - New Vegan Puddings
Grandma’s Puddings award winning vegan plum
pudding is free from butter and animal derived
ingredients. With a fabulous taste that makes
you feel like you're eating the 'real' thing. Why
wait until Christmas? We eat our puddings all
year round!
Their vegan pudding is exactly the same as out
traditional except they use “Orgran Egg Replacer”
instead of eggs and “Vegetable Suet” instead of
beef suet.
www.grandmaspuddings.com.au
Well and Good - Cake in a Mug
Well and Good’s gluten free Cake in a Mug range
offers a decadent treat that can be made in a
couple of minutes. This pudding is a wonderful
mix of taste and convenience that allows you to
bake your own gluten free dessert anywhere that
has a microwave.
These desserts are the perfect gluten free option
for:
A quick snack at the office.
A decadent pudding for a relaxing evening
at home.
A yummy dessert for busy families short on
time.
Available in spiced banana, gooey chocolate,
salted caramel or a sample pack of all three flavours.
Get yours now!
www.wellandgood.com.au/

Book Review—High Thrive Me!
It is with great pleasure that I share with you a
review on Kris Barrett’s new book “High
Thrive Me!”.
I have known Kris for nearly 10 years, through
our mutual business interests and we have
always supported each other’s endeavours
during this time. It was with great surprise
though when I read her story and initiation in
to the world of food allergies, experiences
with modern medical professional, catering
for a family and other lifestyle changes she
has implemented that I realized we have far
more in common than I originally thought.
In this simple step by step guide that Kris has
compiled to assist families with autistic
children implement dietary changes that will
change their lives. She shares where she came
from when she started her journey to the
success they enjoy as a healthy happy
functioning family today will enthrall you from
beginning to end.
I pride myself as an X teacher to be able to
assist people on their journey, using a simple
step by step process, to set people up for
success. This is exactly what Kris has achieved
in this manual, developing a very well planned
step by step way for families to implement
seemingly impossible changes, at what ever
stage they are at, in a supportive non
judgmental, achievable way.
The journey of diagnosis of autism to
management is not a road I have had to
travel, however to those of you who do,
without sounding corny and showing my age
“please do yourself a favour” and get your
hands on a copy.
This book will allow you to walk with Kris on
her journey of discovery and guide you
through the basic dietary changes required,
tips & tricks to achieve the results quickly and
effectively that your family is yearning for.
Her story is empowering, showing that
anyone can do this. She does not sugar coat
the journey into thinking that it is going to be
easy, however she inspires you to try as Tim’s
results and performance today show it is
definitely going to be worth it. Her
philosophy and approach are sensible, well
researched and can be implemented into any
household.
I giggled when I learnt she to was a packet
cake princess in her ‘pre cooking’ days. We
actually first met at an allergy show in
Brisbane each promoting our various cooking
packet mixes. Good times Kris, both of us
realizing we had to hit the kitchen to get the
success we needed to heal our lives
respectively.
Thank you for the opportunity to share this
book with our followers. I look forward to
recommending it to the various professionals
and families I talk to each week.
Book Review by: Kylie Hollonds
Order your copy from our Bookshop today

Competitions
Win a Lemon Myrtle Natural Prize Pack—Valued at over $150
Prize Pack includes: Lemon Myrtle soaps, skin cream, body wash, lip balm, hand sanitisers,
air fresheners, laundry powder, clothing protector, multi purpose wash cloth, Ecosoy Wax
Melts, Wax Melt Vaporiser. Plus from their new food range: Lemon Myrtle Coconut Chilli
Sauce, Dressing and Lemon Myrtle Dried Herb
ENTER NOW
Win One of Two GF Oats Gift Packs—Valued at $33.85
Prize Pack Includes: 1 x 500g Traditional GF Oats, 1 x 500g Organic GF Oats and 1 x Muesli
ENTER NOW

Competitions
Win a Whole Food Plant-Based Clean Eating Energiser Pack from
Hilke’s Health—Valued at $279
Included is a virtual one-hour session, where we look at exactly where you are stuck with
your health and nutrition, and what you most need right now. Together we will work out a
strategy to take your eating from 'blah' to brilliant.
You come away with a recording of our session, three action steps to help you be successful
in your transition to a healthier way of life, and written notes and resources to make
eating clean easy. About ten days later, we will have a virtual catch-up, in which we address
any hurdles you might have come across, to ensure your lasting clean eating success.
ENTER NOW
Win 1 of 3 copies of Kris Barrett’s newest book “High Thrive Me!” - a 5-step guide to
helping kids with autism live happier, healthier lives.
ENTER NOW

Healthy Green Bean Casserole
Ingredients:
500g green beans, washed and
trimmed (you can chop them into
smaller pieces if desired)
2 small shallots, thinly sliced
2 cups (~240g) thinly sliced mushrooms
1 tsp oil or butter
1 ½ tbsp cornflour
½ cup chicken stock (or vegetable
stock)
½ cup milk of your choice
2 tbsp parmesan cheese (optional
but recommended)
2-3 tbsp crispy fried shallots
(optional but recommended – find
these in the Asian section of your
supermarket)
Method:
1. Preheat your oven to 190oC. Get out a
medium sized baking dish and set aside.
2. Wash and trim your green beans
(chopping into smaller pieces if desired)
and set aside.
3. In a medium sized non-stick saucepan, add
your shallots, mushrooms and oil/butter
and cook over a medium heat until your
mushrooms and shallots have softened
and cooked through.
4. Add your cornflour and cook whilst stirring
for about 1 minute.
5. Gradually add your stock, whilst stirring, to
ensure everything is smooth and incorporated.
Add in your milk and parmesan
cheese (if using), stirring to combine and
seasoning to taste. Cook for 1-2 minutes
or until your mix starts to thicken.
6. Mix in your green beans and turn off the
heat.
7. Pour your green bean mixture into your
baking dish.
8. If using, sprinkle the crispy fried shallots
over your green bean mix and cover the
baking dish with foil.
9. Bake your green bean casserole for 15
minutes before removing and baking for
another 5-10 minutes, just until your topping
is crunchy and your beans are tender.
Serve hot and enjoy!
Serves 6-8 as a side dish
Recipe submitted by Kristy Sayer of Southern in
Law
Dairy
Egg
Gluten
Vegan
Free
Free
Free
Option

Healthy Fried Rice for One
Ingredients:
1 egg, whisked (you can leave it
for an egg-free version)
1 serve cooked rice, brown or
white
¼ cup chopped leg ham
1 tbsp eshallots/scallions/spring
onions, finely sliced
1 small clove garlic, crushed
1 tbsp soy sauce or tamari
Salt and pepper, to taste
Optional but recommended:
Whatever veggies you like! We
often use broccoli, peas, corn or
diced carrots.
Other optional add-ins: prawns,
sliced cooked chicken breast or
whatever you fancy!
Method:
1. Heat a small/medium non-stick fry pan
over a medium heat.
2. If using, cook your egg in your heated
pan, spraying lightly with oil spray
before adding the egg if necessary. You
may either scramble the egg or cook it
omelette style and slice it for a more
traditional fried rice.
3. Remove your egg from the pan and set
aside.
4. Next, cook your ham with your garlic,
eshallots and vegetables (if using) until
your ham is lightly browned and your
vegetables have just started to soften.
5. Add in your rice and mix with your ham
mixture, adding in the egg and stirring
to combine all of your ingredients.
6. Add in your soy sauce and cook your
rice until everything is combined and
heated through.
7. Season to taste, adding a little extra soy
sauce if desired.
8. Serve immediately
You can easily multiply ingredients to make
this a dish for the family.
Recipe submitted by Kristy Sayer of Southern
in Law
Dairy
Free
Egg Free
Option
Gluten
Free

Cover Recipe

Healthy Homemade Chicken Noodle
Soup
Ingredients:
1 small onion, diced
1 carrot, sliced or diced
(depending on how chunky
you’d like your veggies)
1 celery rib, diced (you can leave
this out if you don’t have/like
celery)
1 clove garlic, crushed
¼ tsp ground sage leaves
¼ tsp thyme
2 cups chicken stock
100g of your favourite noodles
or pasta
1 chicken breast, cooked and
shredded
Salt and pepper, to taste
Optional: 1 teaspoon of butter
Method:
1. In a medium saucepan, saute your
onion, carrot, garlic and celery (if using)
until just softened and your onions
start to turn translucent. If you find
your vegetables sticking to the pan, add
a couple of tablespoons of stock.
2. Next, add in your sage, thyme and stir
to incorporate.
3. Add in your noodles/pasta and chicken
stock and bring to the boil, stirring to
ensure nothing is stuck to the bottom.
4. Allow to simmer until your noodles are
cooked and your soup reaches your
desired consistency. If using, add your
butter and allow to melt through (this is
optional, however, a trick I learnt from
an old family friend which mellows the
flavours of the soup and adds richness).
5. Serve immediately or allow to cool
before storing in a sealed container in
the fridge for 2-3 days.
Serves 2, you can multiply the ingredients to
make this a family dish.
Recipe submitted by Kristy Sayer of Southern
in Law
Dairy
Free
Egg Free
Option
Gluten
Free

Healthy Potato Crusted Egg Bake
Ingredients:
For the base:
4-6 potato gems (make sure
they’re gluten free, if needed!)
For the filling:
1 egg
2 egg whites (or another whole
egg)
2 tbsp plain greek yogurt
1/4 cup grated cheese (use as
much or as little as you like of
your favourite cheese!)
1/4 cup sliced ham
Salt and pepper
Method:
1. Preheat your oven to 200oC. Line a
ramekin/single serve baking dish with
baking paper and set aside.
2. Place your potato gems into the base of
your dish and bake for around 10
minutes, or until golden.
3. Carefully squish and flatten your potato
gems with the back of a spoon to form
the “crust”.
4. Mix your filling ingredients in a bowl
and pour over the top of your crust,
baking for 10-20 minutes, or until your
filling is set and golden on top. Baking
times will vary depending on the size of
your tin so keep an eye on them!
5. Remove your egg bake from the tin and
enjoy immediately – or allow them to
cool before chilling and keeping in the
fridge for 2-3 days.
Serves 1 but you can multiply to serve as
many as you need.
Recipe submitted by Kristy Sayer of Southern
in Law
Gluten
Nut
Peanut
Soy
Free
Free
Free
Free

Juice Cure
We all know that fruits and vegetables are so
good for us. But knowing which ones to use for
certain illnesses and conditions is another story.
The following guide allows you to utilise the right
fruits and vegetables for your needs. Use one or
a combination to suit your taste.
Cold: Carrot, Pineapple, Ginger, Garlic
Depression: Carrot, Apple, Spinach, Beet or Noni
Headache: Apple, Cucumber, Kale, Ginger, Celery
Diabetes: Carrot, Spinach, Celery
Ulcer: Cabbage, Carrot, Celery
Asthma: Carrot, Spinach, Apple, Garlic, Lemon
High B.P: Beet, Apple, Celery, Cucumber, Ginger
Kidney Stone: Orange, Apple, Watermelon,
Lemon
Eyes: Carrot Celery
Stress: Banana, Strawberry, Pear
Constipation: Carrots, Apple, Fresh Cabbage
Fatigue: Carrots, Beets, Green Apple, Lemon,
Spinach
Indigestion: Pineapple, Carrot, Lemon, Mint
Hangover: Apple, Carrot, Beet, Lemon
Memory Loss: Pomegranate, Beet, Grapes
Nervousness: Carrot, Celery, Pomegranate
Arthritis: Carrot, Celery, Pineapple, Lemon
Kidney Detox: Carrot, Watermelon, Cucumber,
Cilantro

Who’s New on What Can I Eat

Fibre up With Veggies
Vegetables can be a great way to fill hungry
tummies and increase the fibre in your
diet. It is recommended that we have at
least 30g of fibre a day for optimum health.
To reach this number you need to have
some high fibre choices otherwise you will
never reach it.
Most Australians only get about 10 grams
of fibre a day. That's not nearly enough.
Having lots of fibre in your diet can help
reduce your risk of constipation,
haemorrhoids, high cholesterol, high blood
sugar, obesity, colon cancer, diabetes and
heart disease. Wow! That's a lot of
benefits.
Here are some of the best choices -
avocado, cabbage, broccoli, carrots, corn,
green beans, kale, peas, potato with skin,
spinach, sweet potato and pumpkin. There
are a great range of vegetables in season
now that you can utilise as they are at their
peak and also at a great price, such as
zucchini, pumpkin, spinach, tomato and
fresh basil. So it’s the perfect time to make
pumpkin soup, tomato based pasta sauces
and use fresh basil in your stews and
casseroles to add flavour.
Zucchinis are great roasted, grilled, boiled
or grated and added to quiches, cakes or to
stretch your mince a little further. I love
roasted vegetables either mixed in with
pasta, tossed in a salad or as part of a
delicious sandwich or toasted Panini. Other
vegetables that roast well are capsicum,
eggplant, onion, cherry tomatoes,
pumpkin, asparagus and sweet potato.
Here are a few tips to make sure the
veggies don’t get left on the plate:

Fibre up With Veggies
When cutting vegetables don’t always
just slice, for example a carrot can be
sliced either in round shapes, in half,
cut on an angle or cut into strips.
Don’t be boring with the way you
present your vegetables as adding a
few herbs and spices can make a real
difference.
Wok fry broccoli, carrots, onion,
cherry tomatoes, garlic, mushrooms
and garlic then toss in some Cajun or
Moroccan seasoning and watch your
family come back for seconds. I
suggest that you add the mushrooms
and tomatoes last as they take less
time to cook.
Another fun idea is to do only green
vegetables such as snow peas,
broccoli, beans, asparagus and bok
choy, add some oyster sauce, soy
sauce some garlic and ginger, a little
water with cornflour and you have a
great Asian green stir fry that will go
with so many dishes.
Avoid overcooking vegetables as
nothing is more unappealing that
mushy veggies, so keep the crunch
and fibre up.
Vegetables can be tasty and interesting, it’s
all in how you prepare them. So think
outside the square and fibre up, your body
will thank you for it.
Annette’s cookbooks SYMPLY TOO GOOD
TO BE TRUE 1-7 are sold in all good news
agencies. Visit Annette’s website:
www.symplytoogood.com.au for more tips
and recipes.
Receive daily thoughts and free recipes on
Annette’s Symply Too Good Facebook
page.

The Low Down on Buying Organic
Fruit & Vegetables
Pesticide concern
Non organic fruits and vegetables have
pesticide residues which can contain toxic
chemicals and heavy metal residues such as
cadmium. The toxic chemicals that are found in
pesticides have been linked to a number of
health related disease such as hormonal
imbalances, infertility, autism, neurodegenerative
diseases and even some cancers. Organic
food generally has more flavour, tastes fresher
and doesn’t have that chemical or waxy after
taste that you get with non-organic fruits and
vegetables.
Top reasons to eat organic foods:
They taste better
They have higher nutritional value
They are better for the environment
They are GM free
Tips
As eating all organic can be a bit tricky not to
mention expensive I have compiled a list for you
of foods that contain the most chemical
residues and are the ones to choose to eat
organic.
Apples come out the worst so if you are not
eating organic apples it may be wise to peel
them to avoid eating the chemical residues left
on the skin. Fruits and vegetables with thicker
skins such as bananas and oranges tend to be
safer options and okay to eat non organic.
Organic certification means that the product
was grown or produced without the use of
harmful chemicals or genetically modified
organisms. Organic certification can be time
consuming and very expensive and I am noticing
some produce is now being marketed as
chemical free. This means that it has not gone
through the intensive protocols or expense of
being certified organic however it indicates that
the produce was grown without the use of toxic
pesticides and herbicides. This is also a good
option when choosing fruits and vegetables.
The down side to choosing chemical free over
organic however does mean that there has
been no certification process. You are therefore
relying on pure trust and integrity of the
company that you are purchasing your goods

The Low Down on Buying Organic
Fruit & Vegetables
from.
Fruits and vegetables best to eat organic:
This list has been influenced by the U.S Environmental
Working Group (EWG) which publishes a
yearly shopper’s guide (the dirty dozen and the
clean fifteen) to the amount of pesticides on
fruit and vegetables. I have modified the list to
make it more appropriate for Australia.
Worst for pesticides (best to eat organic):
Apples
Peaches
Nectarines
Strawberries
Blueberries
Raspberries
Cherries
Grapes
Celery
Spinach (you can taste the chemical residue
on non-organic spinach leaves)
Capsicum
Cucumbers
Cherry tomatoes
Snap peas
Potatoes
Kale
Chilli Peppers
Broccoli
Whilst the cruciferous vegetables such as
cauliflower are listed as safer options due to
lower pesticide residues, I do recommending
buying organic broccoli and cauliflower as the
florets soak up the pesticide residues which are
hard to remove by soaking.
Better for pesticides:
Avocados
Pineapple
Cabbage
Frozen peas
Onions
Asparagus
Mango
Papaya
Kiwi
Eggplant
Grapefruit

The Low Down on Buying Organic
Fruit & Vegetables
Rockmelon
Sweet potatoes
Bananas
Oranges
Wash thoroughly
If you are eating non organic wash all fruits and
vegetables thoroughly with a vegetable wash.
These washes can be purchased from health
food stores or you can use vinegar. Do not wash
fruits and vegetables with dishwashing liquid.
You would be surprised how many people do
this! Dish washing liquid is also full of synthetic
chemicals that you do not want to be eating.
DIY vegetable wash
Fill up a large bowl with 1 part vinegar and 4
parts water. Add your vegetables or fruit and
leave to soak in this mixture for up to an hour.
Make sure that your produce is fully immersed.
After 1 hour (you can leave apples for half an
hour longer as they have more of a waxy
coating) remove, rinse with water and dry with
a clean tea towel. If you get into the habit of
washing your produce as soon as you buy it you
then have fruits and vegetables ready to eat
whenever you like!
Check organic labels
Do be mindful when purchasing organic labelled
food and drinks such as organic wine, yoghurt,
coconut cream and plant milks as they can still
have nasty additives such as carrageen gum and
preservatives added.
Many packet organic
foods can also have high amounts of salt and
sugar so just because the label says organic it
doesn’t always mean it is the healthiest option.
Reading the ingredient label carefully is the only
way to find out exactly what is in the food that
you are eating.
Whilst eating fresh organic produce is the best
possible option, washing your produce
thoroughly and peeling the skin where possible
can really help to minimise your exposure to
potentially harmful chemicals and toxins.
Visit www.fionatuck.com for the latest tips,
recipes, 21 day smoothie challenge and
nutrition ebooks all readily available free of
charge. Also be sure to follow Fiona on
Instagram @fionatucknutrition.

Foods to Enjoy During Winter
Winter is the coldest season of the year as a result we
often crave stews and soups. These cravings are your
body’s way of telling you to choose warmer foods
rather than colder ones. We have become a global
community so it’s very common to see fresh produce
at your local fruit shop that is from another country
enjoying the opposite season to you. If you are
unsure what is in season, then always choose
Australian grown and perhaps go to famer’s markets.
This way you will support your local farmers, eat fresh
produce that has maximum nutrients as it has only
just been gathered from the ground or trees and the
fresh produce on offer can only be grown in the
climate you are in.
Consider including these foods into your winter diet:
Vegetables: asparagus, alfalfa, cabbage, carrots,
celery, endives, lettuce, parsnips, spinach, turnips,
watercress
Fruits: apples and pears
Meats: lamb, chicken
Fish: Atlantic mackerel, bluefish, monkfish, Pacific
salmon, red snapper
Season with garlic, shallots, ginger, fresh herbs from
the garden and Himalayan salt or sea salt.
Some winter handy hints include:
1. Meditation – it’s the time of year to feed your
body as well as your soul. Often skin becomes drier
and breakouts can happen more in winter. Keeping
calm and meditate during this time.
2. Exercise regularly - By keeping up a regular
exercise regimen you are promoting blood circulation
and consistent endorphin release to keep you
positive and healthy.
3. Sleeping early will promote the rejuvenation of
your body.
4. Stews, soups, casseroles are a great idea as they
fill you up and warm you all over, while providing
intense nutritional content. Make extra quantity and
freeze leftovers to have ready for heating when you
are time poor and hungry.
The best approach to eating for maximum health is
being mindful of what you are craving. If there are
regular cravings for foods you are trying to avoid such
as sugar, salt, caffeine etcetera then it may be a
nutrient deficiency which means you may need to
seek the assistance of a health care practitioner.
Addressing nutrient deficiencies is easy and you will
feel great for the improved state of health.
Alternatively, cravings are your body’s way of
communicating with you what it needs. Trust it and
enjoy the variety winter brings with it.
For more tips on winter health go to
www.ireneprantalos.com.

Great Tips to Care For Your Skin
During Winter
Winter is a beautiful time of year. It’s the time we can
snuggle up with a blanket and enjoy warm meals that
are filled with nutrition. For some, it can be a time of
lethargy and lack of motivation as the days shorten
and the nights become cold. It is for that reason our
diet needs to alter with the change in season to nourish
our mind to regulate emotions, promote gut
health to boost immune health and nourish skin
health to cope with the change in weather.
So which foods can do all of this?
Foods that improve your mood and the feeling of
wellbeing contain tryptophan. Tryptophan increases
serotonin in the brain which helps you feel happier.
These foods include turkey, chicken, lamb, beef, fish
(tuna, salmon, trout), seeds (pumpkin, chia, sesame,
flaxseed), nuts (cashews, almonds), legumes (soya,
lentils, kidney beans).
Gut health is improved by consuming minimal
processed and sugary foods and maximizing foods
such as Sauerkraut. Kefir, Korean Kimchi, pickled
vegetables, Miso, Tempeh, Cottage Cheese and of
course yoghurt.
When your mood is positive and your gut health is
balanced you will have skin that glows. In addition to
these two key areas of health, here are some
important tips to add into your day
1. Variety is the spice of life. Eating various foods
will give your body a range of nutrients,
vitamins and digestive enzymes, which would
lead to less need for supplementation.
2. Only eat what is in season.
3. Drink water that is warm or perhaps more
herbal tea.
4. Although not food related, but can definitely
assist your health, enjoy exercise on a regular
basis.
5. With increased need to wear more clothing,
there is more chance of over heating and
irritating your skin. If your skin is sensitive,
perhaps the layers of clothing that come into
contact with your skin should be made from a
breathable material such as cotton and
bamboo. If you wear synthetic materials you
may get hot and sweaty and the toxins
eliminated through your skin can sit there all
day irritating sensitive skin.
6. To compensate for the drying nature of the
heater, get into the habit of drinking warm
filtered water throughout the day with some
chlorophyll or a squeeze of fresh lemon to add
natural flavour.
For more tips on skin health go to
www.ireneprantalos.com.

Find Your Perfect Match in our
Personal Care/Home Care Pantry
Find a Wide Range of Toxic Free:
Bath Products
Make Up Products
Laundry Products
Cleaning Products

Essential Products for Winter Survival
Gloriously Free
Uncontaminated Oats
Orgran
Tomato Cup Soup
Tasty Bite
Bombay Potatoes
Byron Bay Tea Company
Immunity Blend
Grandma’s Puddings
Vegan Pudding
Chang’s
Black Pepper Sauce
Adorn Cosmetics
Night Lotion
Lemon Myrtle Natural
Organic Skin Cream
Changing Habits
Immunity Pack

Chicken Pizza
Ingredients:
Dough
1 Cup Organic Brown Rice Flour
½ Cup Organic Soy Flour
½ Cup Organic Maize Meal
2 Tbsps. Gluten Free Baking Powder
½ Cup Filtered Water
½ Cup Extra Virgin Olive Oil
1 Tsp. Celtic Sea Salt
Toppings
2 Organic Free Range Chicken Breast Fillets
1 Tablespoon Fresh Organic Oregano, finely
chopped
1 Teaspoon Celtic Sea Salt
250g Tofu
150g Organic Baby Spinach Leaves
Method:
1. In a mixing bowl, add all the flours and baking
powder with the salt.
2. In the centre make a well and add in the oil
and water and combine thoroughly using your
hands.
3. Knead the pizza dough until the consistency is
firm.
4. Allow the dough to rise for 30 minutes.
5. While the dough is resting, place chicken
breast fillets in a baking dish and season with
oregano and sea salt.
6. Grill for 15 minutes both sides or until golden
brown.
8. Roll out the dough onto a stone pizza dish.
9. Shred the chicken breasts and evenly cover
the entire pizza base.
10. Break up the tofu in a bowl with a fork or slice
the tofu into squares and spread on top of the
chicken.
11. Cook the pizza for 35 minutes in a preheated
180ºC oven.
12. After 35 minutes, add the spinach leaves and
cook for a further 10 minutes.
Recipe Submitted by Dr Irene Prantalos
www.ireneprantalos.com
7. At this time the dough and chicken fillets
should both be ready.
Dairy
Egg
Gluten
Sugar
Free
Free
Free
Free

Roasted Turkey with Vegetables
Ingredients:
1.5kg Free Range Turkey Breast
1 Tbsp. of Fresh Organic Oregano,
finely chopped
1 Tbsp. of Fresh Organic Mint, finely
chopped
150g Roasted Almonds
1 Tsp Celtic Sea salt
2 Tablespoons Extra Virgin Olive Oil
Method:
1. Place turkey breast skin side up in a
baking dish. Lift the skin and season
with the sea salt, olive oil, herbs and
roasted almonds.
2. Drizzle olive oil over the top and cover
with foil leaving the edges slightly open
to allow steam to escape.
3. For every 1kg of turkey weight cook for
60 minutes.
4. When cooking time has elapsed
remove foil and allow turkey to brown
evenly. Remove the turkey from the
oven and rest 30 minutes before carving.
Carve the turkey with an electric
knife.
BONUS: Roasting your own almonds
Place the almonds in a small saucepan and
cover them with filtered water.
Bring the water to a boil, reduce heat and
cook for 10 minutes. Strain the water from
the saucepan and allow them to cool.
Remove the skin and place the almonds on a
non- stick baking tray. Place the tray under
the grill.
Keep watch, when the almonds become
golden brown, turn them over to the other
side. Once both sides have roasted, remove
them from the oven and allow them to cool
before mixing them with the herbs.
Serves: 12
Preparation Time: 40 minutes
Cooking Time: 90 minutes
Recipe Submitted by Dr Irene Prantalos
www.ireneprantalos.com
Dairy
Egg
Gluten
Sugar
Free
Free
Free
Free

Simple Allergy Free Chicken Roast
A simple chicken roast is a
favourite in our house,
especially with the kids.
Although it does need time to
cook, it’s actually really easy
and doesn’t take a lot of
preparation time. I like to keep
it really simple for my kids
because they prefer it that way.
You can just use a plain quality
salt when you make a roast but I
do like to use Herbamare
Original for a bit of extra
flavour. Be sure to keep the
stuffing mix free of any
allergens that a family member
might have to ensure there is no
cross contamination. If you
don’t have time to stuff the
chicken, just forget that and
take 20 minutes of the cooking
time.
I buy a chicken as fresh and
large as I can because we like to
have left over chicken to a quick
dinner the next night. I’ll often
just make a quick soup and then
use the chicken in some warm
wraps or sandwiches with
cheese and salad (dairy free if
required). You can also use the
cooked carcass to make bone broth which I
always do for future meals ahead. I freeze this if
not required in the next few days.
My simple timing for a chicken is 30 minutes per
half a kilo plus 20 minutes extra for stuffing.
This means if your chicken is 1.5 kg you will
need to cook it for 1 hour and 50 minutes (1
hour and 30 minutes without stuffing). I always
pop it into a pre-warmed oven and I use a
roasting pan with a lid to stop it splattering all
over my oven and keep the chicken moist. Once
it’s cooked, I leave the chicken to rest (covered
to keep it warm) for 10 minutes before carving
while I make the gravy.
Recipe submitted by Lisa Munro of
https://happytummies.com.au/

Simple Allergy Free Chicken Roast
Ingredients:
Roast Chicken and Roast Vegetable Ingredients:
1 large free range or organic chicken
Vegetables of choice – I did potato, sweet potato,
carrot and some steamed green peas
Oil - I use coconut but any oil or duck fat will be fine
Salt (or Herbamare Original)
Stuffing Ingredients:
1 brown onion, finely diced
1 clove of garlic, freshly minced
1 tbsp. oil
200g safe bread, made into breadcrumbs
3 sprigs of fresh thyme
¼ tsp salt
2 – 3 tbsps. water
Gravy Ingredients:
Pan juices
500mls water
1 tbsp. Melrose Organic Worcestershire Sauce
3 tbsps. gluten free corn flour – use arrowroot for
corn allergy
1 tsp salt
Method:
1. Heat your oven to 180oC
2. Make stuffing:
3. Gentry fry garlic and onions in oil until lightly
browned
4. In a bowl mix together breadcrumbs, garlic and
onion mixture, thyme and salt
5. Add a small amount of water until it just presses
together. About 2 or 3 tablespoons will be
enough. It will absorb juices from the chicken and
expand while it cooks
6. Fill the cavity of the chicken and use a toothpick to
secure closed
7. Grease your baking dish with oil
8. Place chicken breast side down in the baking dish
and drizzle or rub with oil and a sprinkle of salt
9. Turn chicken over half way through cooking
10. Peel vegetables and ensure they are all even sizes
for cooking, taking into account some will cook
faster than others so leave those a little bigger
11. Pour some oil in a bowl and toss vegetables in oil
to coat
12. Placed on a lined baking tray and sprinkle with salt
13. Place into hot oven with about 40 minutes
remaining for the chicken
14. Turn vegetables after 20 minutes and remove
when cooked to your liking
15. Once the chicken is cooked, remove from the
baking tray onto a board or plate and cover with
foil
16. If you’re steaming something quick like frozen
peas or corn you might like to pop that on to cook
now
17. Make gravy:
18. Scrape all pan juices from baking pan if it cannot
go onto the stove into a frying pan – you can do it
in the roasting pan if yours will go on the stove
19. Add cornflour and mix with pan juices
20. Cook gently for about 1 minute
21. Add a little water (about ¼ to ½ a cup) and stir
until you get a smooth paste
22. Gradually add the rest of the water, Worcestershire
sauce and salt, continuously stirring it so it
stays nice and smooth. Continue to cook gently
and stir until warmed through and nice and thick
23. Carve chicken and serve with vegetables and gravy
Enjoy!!
Tip: Save the crusts of your bread to make bread crumbs
and stuffing mix!
Dairy
Free
Egg
Free
Gluten
Free
Nut
Free
Soy
Free

What is the Food Test 500?
For many many years while I was raising my
children, I focused solely on foods to avoid.
Discovering the nature of food intolerances,
understanding the symptoms and researching the
various alternatives to help us heal.
Ultimately it ended up in marginal success as we
attempted the various elimination diets to assist us
to discover what foods were causing the
inflammation resulting in the various symptoms we
were experiencing.
In 2006 I met a Naturopath who was running some
tests using a sample of hair.
Dennis had specialized in Allergies for over 10 years
and during this time his research had showed him
that disease starts at a cellular level with poor
cellular function. This is where this unique system
that we now know as Bio Compatibility testing was
born, to test for foods and products that
compromise cellular function. By removing the case
of the inflammation, you can notice reduced
symptoms or they disappeared completely.
We completed the test for all our family as we did
not have allergies as such but knew we had food
intolerances that we just could not identify. This
test enabled us to find those reactors around the 60
-80%range. This test did not compare to
anything else we had done. It did not align with the
nutritional advice we had received and was a
completely different approach testing at a much
deeper level.
This form of identifying food triggers has been
researched and fine tuned over 30 years and is
extremely accurate and effective in my experience
of over 10 years now working with clients one on
one. The machine along with the homeopathic
formulas used to test the hair sample, uses a
combination of Quantum physics and Bio
chemistry, to test the response to currently over
500 different foods, metals, personal care products
and supplements.
Each person then receives a full report indicating
the negative and positive results. You can begin
the process immediately of eliminating the triggers
in your diet and start to track the improvements
each week.
Food is the most logical place to start when dealing
with inflammation within the body. There is no one
diet for everyone, but one for you.
Let us help you discover what your optimal diet is
with the Food Test 500.
For any questions on how this test might work for
you contact Kylie Hollonds

Filling Ingredients:
4 large pears
1 bunch rhubarb
1/4 cup water
1/4 cup white sugar
Topping Ingredients:
Method:
Rhubarb & Pear Cobbler
1 1/2 cups Ancient Grain Flakes Cereal
(Freedom Foods)
1 cup Gluten Free Fruit Free Cluster
Cereal (Food For Health)
2 tblspns skim milk
2 tblspns Flora light margarine melted
1. Preheat oven 180oC fan forced.
2. Filling: Cut pears into quarters, peel and de
-core. Cut into large cubes
3. Cut ends off rhubarb then slice into 4cm
long pieces
4. In a medium saucepan, add water, sugar,
rhubarb and pears and bring to boil. Slow
boil for 3 minutes with lid on, stirring
occasionally. Pour fruit over base of a
casserole dish (about half-size lasagna dish
5. Topping: place grain flakes into a freezer
bag and crush with a rolling pin. Place into
medium sized bowl
6. Add cluster cereal and mix using a wooden
spoon
7. Combine milk with margarine and pour
into bowl and mix well
8. Sprinkle topping evenly over filling and
bake for 40-45 minutes or until browned.
Variations: Replace pear with apple, or replace
rhubarb with 300g of frozen
berries of your choice.
Ingredients:
Symple Sweet Cream
1 x 500g tub low-fat cottage cheese
⅓ cup white sugar
½ tsp vanilla essence
Method:
1. In a food processor beat cottage cheese
until very smooth.
2. Add sugar and essence, beat until sugar has
dissolved.
3. Keep refrigerated.
Recipes submitted by Annette Sym of Symply
Too Good
Egg
Free
Gluten
Free
Low
Fat

Apple Chia Crumble
Fillings ingredients:
3 cups of coconut milk
4 tbsp. chia seeds
8 large pink lady apples, peeled and
cored
1-2 tsps. vanilla extract
1/2 tsp cinnamon powder
1/4 tsp nutmeg powder
1/4 tsp celtic sea salt
20 medjool dates, pitted
1 heaped tbsp. coconut oil
(2 if melted)
Choc Crunch Topping:
1/2 cup buckinis
1/2 cup pepita seeds
1/4 cup sesame seeds
1 tbsp. cacao powder
1 tbsp. coconut oil
1 tbsp. raw honey
2 tbsps. white tahini paste
Method:
1. Heat a large saucepan over medium heat with
the coconut milk and chia seeds. Mix with a
spoon.
2. Process apples to a mix of small to medium
sized chunks in the large bowl of a food
processor. Add to the saucepan and stir
thoroughly. Allow to simmer for 10 minutes or
until just tender.
3. Soak the medjool dates in hot water while the
apples simmer. Preheat the oven to 200oC
4. Add vanilla extract, salt and spices to the
apple mix when tender and stir to combine.
Turn the heat to low (a quarter of the heat
dial) and allow to gently stew while you
prepare the dates.
5. Rinse the dates then process them with the
tahini and coconut oil in the small bowl of
your food processor until smooth and gooey.
This won’t take too long at all.
6. Add the date paste to the apple mix and turn
the heat off. Remove the saucepan from the
heat and stir thoroughly to combine. The
apple mixture will thicken a little.
7. Allow the apple mix to stand while you pulse
the buckinis, pepita and sesame seeds in the
small bowl of a food processor until broken
down into bits. Toast the seed mix on a biscuit
tray for approximately 10-12 mins. Remove
when lightly toasted and pour into a small
bowl. Stir through the raw cacao powder,
then immediately stir through the coconut oil
and honey. Set aside to cool.
8. Scoop the apple mix into a large pyrex baking
or pie dish and smooth over the top.
9. Lastly, gently scoop out the crunch topping
and evenly place over the top of the apple
mix.
Enjoy whilst warm with cream or ice-cream and
refrigerate any leftovers for up to 5 days.
Recipe submitted by Vicki Thondley of Mind Body
Food
Dairy
Egg
Gluten
Nut
Peanut
Sugar
Free
Free
Free
Free
Free
Free

Banana Muffins
Ingredients:
120g dates
30g ground linseeds
4-5 overripe bananas
About 400g of wholegrain flour of
your choice – I mostly use a
mixture of oats, spelt and wheat
Two tsps. of baking powder
Cinnamon and vanilla paste to
taste
Around 200ml of sparkling water
or plant mylk.
Method:
1. Blast the dates, linseeds and bananas in
a good blender until they form a
smooth paste. Stir through the rest of
the ingredients.
2. Transfer tablespoons full of the batter
into a muffin tray, and bake for about
15 to 20 minutes in a hot oven 220oC
3. Let cool on a grid, and enjoy.
the oven, I often reheat them for 20 seconds
in the microwave. Feel free to mix things up
to your taste – I often include fresh berries
in the batter before baking, which adds a
whole new layer of nutrition and
deliciousness!
These delicious morsels of goodness are a
favourite at our breakfast table, and as a
hearty, yet healthy snack.
Recipe Submitted by: Hilke Legenhausen of
https://www.facebook.com/hilkeshealth/
Note: These muffins definitely taste best
when warm, so unless they’re fresh out of
Dairy
Free
Egg
Free
Sugar
Free

Grasshopper Mint Slice
Ingredients:
1 whole avocado, preferably
Hass
4 tbsp. coconut oil
1 cup shredded coconut
1/2 tsp peppermint extract
4 tbsp. coconut oil
1/2 tsp stevia
4 tbsp. cacao powder (rounded
spoons)
1/2 tsp vanilla extract
1 pinch Himalayan salt
Method:
1. Line a square baking dish with baking
paper.
2. Place the avocado, coconut oil,
shredded coconut, peppermint extract
in a blender or food processor and
blend until smooth with some flecks of
coconut remaining.
3. Smooth into the pan and place in the
freezer for 10 minutes.
4. Meanwhile, melt the coconut oil in a
saucepan until liquid. Remove from the
heat and add stevia (optional), cacao
powder, vanilla extract and salt.
5. Pour chocolate mix over the avocado
layer and return to the freezer.
6. After 10 minutes, remove from the
freezer and cut into 10 squares.
Servings: 10
Yield: 10 pieces
Preparation Time: 10 minutes
Inactive Time: 20 minutes
Total Time: 30 minutes
Recipe Submitted by: Melanie White of
www.downsizeme.net.au
Dairy
Egg
Gluten
Nut
Peanut
Sugar
Free
Free
Free
Free
Free
Free

Chicken Broth & Chicken, Noodle &
Vegetable Soup
Ingredients:
Broth:
1 whole free-range chicken
Cold filtered water
2 tbsps. apple cider vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
Soup:
Meat from 1 chicken, reserved from
making broth
1 onion
2 carrots
2 sticks of celery
6 cloves garlic
1 tsp each of dried rosemary and oregano
1-2 tbsps. turmeric
2 litres chicken broth
3 cups cauliflower
2 zucchinis
80g Soba noodles
Method:
For the Broth:
covered containers in your refrigerator or
freezer.
1. Place chicken in a large stainless steel pot and
cover with filtered waterth water. Add apple
cider vinegar and all vegetables. Let stand 30
minutes. Bring to a boil, and remove any scum
that rises to the top.
2. Reduce heat, cover and simmer for 6 to 8
hours. I like to remove the chicken meat after
about 3 hours but put all of the bones back
into the broth. The longer you cook the stock,
the richer and more flavorful it will be.
3. Strain the stock into a large bowl and you can
use immediately or reserve the stock in
For the Soup:
1. Saute onion, carrot and celery until softened.
Add garlic, fry off for a minute then add broth.
2. Stir in cauliflower and zucchini. Season with
salt and pepper.
3. Bring to the boil, then simmer for 15 minutes.
4. Add the soba noodles and cooked chicken stir
through and serve.
Recipe Submitted by: Jessica Donovan of
http://energeticmama.com
Dairy
Gluten
Nut
Sugar
Free
Free
Free
Free

Keeping Active Over Winter
Are you guilty of rushing back to the gym or
calling on your PT a month before summer hits
after slacking off over the winters months? I know
I've been in that situation before then I realised...
Why make it so hard on yourself and quit working
out in the winter only to freak out just before
summer hits?
Surely by now we have all heard the saying "a
summer body is made in winter" just because you
are not flaunting around Bondi beach in your
bikini shouldn't mean you let all that hard work go
to waste and slack off during winter...
Now I know it's darker and cooler in the mornings
and it seems so much easier to stay snuggled up
in bed but let's take a look at the benefits of a
winter workout.
You'll feel happy and have much more
energy! The cold stimulates your
parasympathetic system. (The sympathetic
system is known as the “fight or flight”
response while the parasympathetic is
known as the “relax and renew” system).
These endorphins can trigger the release of
dopamine and serotonin, neurotransmitters
that keep us happy - feeling good and ease
depression.
You will burn more calories! Yes, you heard
me! During your winter workout your
metabolic rate increases to warm your body
so that bit of extra work means more burn.
Most importantly it will prevent winter
weight gain stay active all year round and
feel your best 365 days a year.
There is no doubt that after you winter workout
you will be left feeling invigorated and satisfied
with a rosy glow to those cheeks.. So what are
you waiting for?
Stay committed to your body all year round and
reap the benefits I promise you it's worth it. It
takes time to get used to different temperatures,
no matter if you're going from hot to cold or vice
versa, just allow time to get your mind and body
used to it and enjoy your winter workout!
Always remember to stay well hydrated and
spend extra time warming up during those chilly
months. Most importantly have fun!
Article submitted by Eryn Ford of
Mummy Physiques

5 Tips to Keeping Healthy During
Winter
Winter doesn't have to be a time of constant
coughs, colds and ear infections. With a few tweaks
to your diet and lifestyle it is possible to avoid the
bugs that are rife during the winter. Our immune
system is designed to protect us from these bugs
but it needs to be fuelled well to be as strong as
possible. With a strong immune system you will be
well equipped to avoid many infections all together
and if one does slip through you will recover from it
quicker.
Here are my 5 naturopathic tips for staying healthy
during the winter:
1. Nourish with nutrients
Food does not necessarily equate to nutrients, if
fact many of the foods that line the supermarket
shelves are so low in nutrition they shouldn’t even
be called food! Our immune system is fuelled by
nutrients found in fresh, whole foods so packing as
much of this nutrient dense food into our diet as we
can makes sense.
Try including
Brightly coloured fruits and vegetables such as
blueberries, kiwi fruit, baby spinach, beetroot
and sweet potato to boost your antioxidant
levels including vitamin A,E,C, and Zinc.
Superfoods such as Goji berries, camu camu,
raw cacao, turmeric, garlic and ginger, which
all add power to our immune system.
Smoothies are a great snack idea and you can
pack in as many of these brightly coloured
fruits, vegetables and superfoods into the
blender as possible.
Organic produce as it is higher in these
immune boosting antioxidants.
2. Safeguard your Gut
Science has established a strong link between our
gut and immune system, in fact around 80% of our
immune system is located in our gut! Bloating,
constipation, heartburn or IBS type symptoms are
all signs your gut needs some attention and your
immune system is probably not in optimum health
either.
The number of bacteria we have in our bodies
outnumbers our cells so you could argue we are
more bacteria than ourselves! It is when the ‘good
and bad’ bacteria become unbalanced that we can
experience both digestive upset and lowered
immunity.
There are many things in our modern lifestyles that
contribute to this imbalance including sugar and
processed foods, study and social stress, antibiotics
and other medications.
To boost the levels of beneficial bacteria try adding
Fermented foods such as yoghurt, kombucha
and sauerkraut to the diet.
You could also try a good quality probiotic
supplement.

5 Tips to Keeping Healthy During
Winter
3. Knock back some broth
There is nothing better than a bowl of steaming
chicken soup when we are sick and there is good
reason for that. Chicken broth, made with free
range chicken and simmered on a low temperature
all day (or even overnight), is of course good for our
soul but it is also tremendously nourishing for our
bodies. Bone broths contain ample amounts of
important minerals such as calcium, magnesium
and potassium. They contain gelatine which aids
digestion and improves immunity.
Bone broths are a great staple to have on hand in
winter, they make delicious bases for soups, sauces,
slow cooked meals and casseroles and eliminate the
need for commercial stocks in carton or powdered
forms which usually have undesirable ingredients.
You can make a big batch and freeze so there is
always some on hand.
4. Snub the sugar
Sugar can be likened to a ‘chill pill’ for the immune
system, it reduces the activity of white blood cells
making them so relaxed that they don’t have the
energy to fight the viruses and bacteria that are all
around us in winter, to so we get sick more often.
Avoiding sugar involves more than just avoiding
adding it to your tea, coffee and breakfast cereal.
Almost every food in a packet will have some form
of sugar added to it – cane sugar, sucrose, glucose,
dextrose, corn syrup and so on! The best way to
avoid excess sugar in your diet is to eat more Real
food! Real food is food as were meant to eat it,
straight from plants or animals as close to its
natural state as possible. Real food includes
vegetables, fruit, salad, nuts, seeds, whole grains,
eggs, fish and meat.
5. Soak up the sunshine
Vitamin D is an essential nutrient for our immune
system and we can soak it up through the sun.
Sounds easy when we live in one of the sunniest
countries in the world but Vitamin D deficiency is a
major health concern, particularly in the winter
months. Try and get outside in the midday sun
every day. Go for a walk or simply sit outside to eat
your lunch. Expose some skin – roll your jumper
sleeves up, take off your sunglasses, take your scarf
off.
Taking on board all of these health tips will be sure
to keep your household lurgy free this winter and if
you are still unlucky enough to pick something up
you will shake it off in no time.
Article Submitted by Jessica Donovan of:
http://energeticmama.com

Taking Control of your Health -
Today
Do you listen to what your body tells you? Do you
nourish your body with all the right things? We are
only given one; why do so many of us not cherish it
and treat it with the respect it deserves.
I hear too many excuses from friends, family and
clients - 'they were on holidays so they thought that
they should eat takeaway everyday', 'they work
back a lot and there is just no other option but fast
food', 'it's to hard with the kids so I just cooked us
all frozen chicken nuggets or fish fingers'. Your
loved ones and your body are the most important
thing, without them working properly it can mean
disease, sickness or even death. So how do we not
have enough time to treat it right?
If you want to enjoy ideal physical and mental
health, personal and spiritual growth, balanced
success in all aspects of your life and ultimately the
realisation of your full human potential, then you
must start with a solid foundation by providing the
nourishment your body requires.
A healthy body is the essential foundation for
everything else.
So how do we do this? My advice would be to
forget about calories. Change the foods you eat! Eat
as much as your body tells you to eat (really listen
to your body). Change your foods to real, whole,
non-toxic foods. Fruits and vegetables; and raw
ideally. The real, whole, raw foods have the highest
nutrient content (cooking and processing reduce
the nutrient content).
Find ways to avoid toxins as much as possible. Team
all the yummy fruits and veggies we have available
with quality protein and lots of good fats! I'm
talking about eggs, salmon, avocado etc. The list
goes on.
All the good stuff! Yumo! We are so lucky to live in a
country with seriously amazing produce, so eat it!
If we can make this change, then the body will be
able to start operating as expected that is vitalised,
healthy and vibrant. And there isn't anything wrong
with that!
Team all that amazing food with an exercise plan
that suits you and your goals and there will be no
doubt you will be feeling completely fabulous. With
so much energy you will find yourself bouncing out
of bed in the morning.
Article submitted by Eryn Ford of
Mummy Physiques

How a Whole Food Plant-Based Diet
Can Make Your Winter Wonderful
The Whole Food Plant-Based diet is the ‘new kid on
the block’, when it comes to eating. In the US, this
wholesome way of eating has already found many
followers, and it is renowned for the huge benefits
it bestows on those who follow it. Proponents
include leading medical doctors, scientists and
cardiologists, who are prescribing this diet to their
patients with staggeringly positive results.
People who change their diet from the ‘standard
Western’ diet to one of fresh, whole produce and
complex starches and who exclude all processed
foods and animal produce, find that they often lose
weight rapidly, gain back their youthful energy,
sleep better and even reverse heart disease.
With the colder months approaching, most of us are
bracing ourselves for a season of sniffles, lethargy,
low mood and cravings for comfort foods. But it
doesn’t have to be this way! I have seen amazing
improvements in the health of people, who are
adopting this way of eating, myself included.
Before I changed my diet from ‘Health-Conscious
Vegetarian’ to Whole-Food Plant Based, I was on
regular migraine medication, and had been battling
my weight for decades. I was able to control what I
weighed only by constantly watching what I ate – as
allied health practitioner and nutritional therapist, I
thought I was doing all the right things.
After being introduced to the Whole Food
Plant-Based diet through a book by the wonderful
Dr Neal Barnard of the Physician’s Committee for
Responsible Medicine, I not only got to my ‘happy
weight’, and am staying there effortlessly, but I was
also able to discontinue my migraine medication,
and am feeling fabulous all-round!
So, if you are looking for a way to feel wonderful
this winter, give the Whole Food Plant-Based way of
eating a go. I can absolutely guarantee you that, if
done properly, this way of giving your body
premium nourishment, will see you less prone to
infection, and put a bounce in your step, as you
experience a surge of energy, and a happier mood.
Now is the ideal time to ramp up your nutrition,
ditch the processed rubbish, and love your Winter!
Article submitted by Hilke Legenhausen of
Give Peas a Chance – Veggielicious Weight Loss,
Health and Well-Being

Next Edition Coming August 2016
Family Friendly Recipes | Birthday Cake Ideas | Family Activity Ideas