Lisa's Blog

'Tis the season to be jolly!  Have a GREAT time but remember to support your body! We all like to spoil ourselves over Christmas, it is best not to over do it, but if you do... here are some tips to ease the body burden... Aside from the obvious, stay out of the sun at the hottest part of the day, protect the food from flies and salmonella poisoning, here are 3 winners!

1. Drink lots of water!  It is really hot, so you need to replenish the water you loose from sweating.  If you are drinking alcohol, it is especially important to drink more water to prevent dehydration and to help your body eliminate toxins!
2. Support your liver!  It is your main detox organ, so this time of year it tends to work overtime! Milk thistle is a great herbal supplement that aids and protects the liver.  You can buy it from most health shops and chemists (ask the assistant for advice if you are on any medication or you are pregnant or breastfeeding).
3. Get some fresh food into you.  Watermelon is great this time of year, it's refreshing and full of nutrients!

May you have a very merry Christmas and live to tell the tale! ;o)  

What an exciting fun time of year, the festive season.  Do you remember when you were a kid how much you loved christmas?  This time of year for me is painted with memories of family, friends, good cheer, great food, playing and relaxing.  As an adult though it is easy to get caught up in the whirlwind of activity that starts to take the magic out of it.  We spend too much, eat too much, rush too much, fuss too much and then it's all too much!  Then before you know it, it's over all too soon. So, before you get too caught up in the silly season, try to remember what christmas is really about for you.  My gift for you this Christmas is: a couple of festive (and secretly nutritious) recipies.  A delicious and fresh salad recipe, perfect for Christmas on a summers day and some tasty Date balls (both great tasting and without the added guilt and extra pounds that sometimes accompany the overindulgence of christmas!).  Try this colourful red and green festive salad to accompany your main meal... Beetroot, Pumpkin and Spinach Salad 

The goodies:

 

200g fetta cheese, crumbled

10 small beetroots (600g)

2 tablespoons olive oil or 2 tsp coconut oil

700g peeled pumpkin (1 small butternut), diced into 4cm pieces

150g baby spinach leaves

¾ cup (75g) toasted walnuts, chopped coarsely

 

Walnut vinaigrette:

2 tablespoons walnut oil

¼ cup (60ml) olive oil

¼ cup (60ml) lemon juice

 

The Fun:

 

Destalk the beetroot and cut them into quarters (unpeeled). 

Place in a large shallow baking dish, drizzle with half of the oil. 

Roast, uncovered, in moderately hot oven (about 180^o) for 15 minutes.

Add the pumpkin, drizzle with remaining oil. 

Roast uncovered, for about 30 minutes or until veggies are tender.

Remove from oven and allow to cool.

when cool enough to handle, peel the beetroot if desired (the skin will come of easily).

Meanwhile, make the vinaigrette.

Place all the dressing into a large salad bowl, and add the beetroot, toss gently to coat the beetroot.

Just before serving, add the remaining ingredients (spinach, pumpkin, nuts and fetta) and toss gently.

Divine Date Balls:

 

The goodies:

 

1 cup (250ml) pitted dates

½ cup (125ml) walnuts

½ cup (125ml) desiccated coconut

4tbsp (60ml) sunflower seeds

A pinch of salt

2tbsp (30ml raw honey)

¼ cup (60ml) sesame seeds toasted, or desiccated coconut (optional)

 

The fun:

 

Place all the ingredients, except honey and sesame seeds in a food processor and pulse until well-chopped but not pulverized.

Add honey and process for 30 seconds.

Take teaspoonfuls of the mixture and roll into balls.

Roll in toasted sesame seeds or desiccated coconut (optional)

Refrigerate for 30 minutes. ENJOY! Hope you have a wonderful, wonderful Christmas!   

 

I went to the Rio-Rhythmics Christmas party last night!  What a ball ☺!  Everyone was dressed in white as is the Brazilian tradition.  The food was fabulous and the vibe was electric! 

 

There is something so invigorating about Latin Dancing!  I get such a thrill from it I feel like I am high!  Maybe it is the music, maybe it’s the excitement of dancing with someone or the effect of all that blood rushing around your body, whatever it is, IT FEELS GREAT!

 

Did you know?

• Music improves serotonin levels making you feel happier.
• Music can help you relax: “Half an hour of music produces the same effect as 10 milligrams of Valium.”  R. Bahr, Director of Coronary Care, St. Agnes Hospital, Baltimore, Maryland.
• Dancing is so good for the memory and mind it has a preventative effect on Alzheimers disease!
• Dancing burns calories, tones your muscles and is a great way of getting fit!

 Some dance places I have tried out!

 

Check out the links below:

Rio Rhythmics: www.riorhythmics.com.au

Jill’s Jive: www.jillsjive.com.au

 

 

               

What does your nutrition status affect?

Mood, motivation, energy levels, weight, power, strength, mental and physical ability, disease risk

Do you suffer with any of the following?

Cramps, sugar cravings, indigestion, diarrhoea, constipation, sinusitis, acne, arthirtis, high cholesterol, high blood sugar, high blood pressure, low blood pressure, gout, weight gain, weight loss, depression, anxiety, diabetes, headaches, irregular menstruation, low libido, food addiction, allergies, food intolerances, eczema, psoriasis, frequent colds and flu, more immune system, Poor memory, fatigue, aches and pains, gluten intolerance, lactose intolerance, allergies…

What is a nutritionist or a nutritional therapist does, and how would you benefit from seeing one? 

“Nutritionists work with each client to produce a tailor-made programme to address specific issues and help you reach your health goals. This could be clearer skin, more energy, improved digestion or weight loss. Nutritional therapy can also help more complex issues such as overcoming infertility, alleviating migraines or supporting a particular medical condition.” 

Basically nutritionists help you to get more out of your life.  They do this by identifying underlying causes of disease or health concerns. 

While nutritionists are prevention focused, this often translates into restoring health, PROMOTING LIFE and preventing pre-mature death. 

If you have a health concern, it is good to start with the basics, the root or core of the problem.  Every cell in your body requires nutrients to function, that means every process, everything you do, requires nutrition. 

If your nutrition status is poor, this is going to spill over into every other area of your life.  Your performance will be sub-optimal, you will feel and be below your game, your mind cannot operate clearly… and life becomes a drag… something you get through day to day… rather than something you LOVE, ENJOY and CELEBRATE!

The results are you feel more in control of your life, you have more energy, you are more productive, you feel more alive, you have better relationships with your self and others,  and experience an overall better quality of life.

Why isn’t this enough of an incentive?

You can know what to eat, and hear all the healthy messages out there in the world and still not implement it or change or even WANT to change.  We all have a relationship with food. 

What are you eating and whats eating you? 

Food services much more for us than just nutrients.  We use it to reward or punish, to celebrate, to commiserate… Much more important than the type of food you eat, is the way you are thinking about the food you eat. 

The internal processing, what are you telling yourself about the food you eat, the guilt, the shame, the peace, the praise, the associations… all the subconscious stuff. 

Is what you like making you sick?

Having qualifications in psychology and nutrition, I like to take it one step further, working with you to understand the triggers, the motives, the underlying stuff...

Together we identify practical ways of moving forward, empowering you, supporting you to implement lifechanging, sustainable strategies, to heal yourself and take back control of your life!

Lisa Vance Wellness Coach, Speaker, Writer

Lisa Vance is the creative director and founder of I’ve Got Life, an organisation built on the philosophy of Joie de Vivre meaning “the joy of life”.  Lisa’s love of food, passion for life and interest in people; their varying relationships with food and diet inspired her to pursue a career in health and wellness facilitation.  She earned her BSc. Honours in Nutrition and Psychology in Edinburgh where she continued to explore the relationships people have with food and the differing effects this has on their lives.  Her insight into eating behaviour, a certificate in Cordon Bleu cookery and her creative approach to health are a winning combination; translating into appealing, sustainable and realistic health solutions tailored to meet individual client needs.  Lisa is flexible in her abilities, working not only with individuals but also with organisations. 

 

Registered: Nutrition Society of Australia

Committee Member: Nutrition Australia 

 

Lisa recognizes that there is no one size fits all approach to health, life or anything for that matter!  She recognizes that whoever you are, whatever you do, you are an individual with very specific needs.  She helps clients to identify and meet those needs, empowering them with the tools and support to help themselves.  Lisa aims to make health more attainable, more achievable, more enjoyable and as a consequence more sustainable.  Inspiring and motivating health is where her passion lies! 

What do others say?

Start with Breakfast!

If you would like to have energy throughout the day, then the best way to start is by providing your body with energy at the start of the day!

The ‘clever’ way to enjoy coffee Many people clamber for the kettle first thing after entering the kitchen and quickly suck down that initial caffeine dose as quickly as possible to rev their engines. 

Coffee only serves to ‘wake you up’ because it contains the stimulant, caffeine.  It doesn’t sustain or energise you for longer than an hour, if that, and it certainly doesn’t feed you!   So before reaching for your beloved coffee, try to give your body the fuel it is really after… nutrients, your brain and body are asking for some energy!  Eat breakfast first, if you still want the coffee, have it later.  You may even find you stop needing the coffee “wake me up”!

(Who's the Boss?!!!  Are you managing your coffee intake or is it managing you?  Something you need to know about caffeine is: it will affect your stress hormones, it will affect your blood sugar, it will affect your blood pressure, it will affect your digestive system and it will affect your brain.  So moderate it's use, have it as a "treat" not a drug that you can't live without!)

Fight the fuzzies?  Feed your brain! Doubtless, you’ve heard it all before.  Cereal companies love to give us the fear factor and tell us that you must eat your cereal or you’ll experience “the fuzzies”, lose the bounce in your step, put on weight, have no fun or not look your best.  That's because breakfast really is that important... it doesn't have to be cereal, cereal is not the only way to go for breakfast (and often it is not the healthiest breakfast).  If cereal’s not your thing don't be put off! There are plenty of alternatives: a piece of fruit and some nuts, a piece of toast, a boiled egg, a smoothie to name some obvious choices.  Eat something, make it healthy.

What did I have for breakfast?

Most mornings I enjoy fruit and muesli for breakfast.  This morning, my breakfast consisted of a bowl of raw oats and puffed millet, a small apple chopped into pieces, natural yoghurt, 1 tablespoon of seeds and a teaspoon of honey.  I know I've lost you, because that sounds a little too complicated!  I am not saying you have to eat like this or even suggesting you do, but there is obviously a reason why I do... oats are great for providing a steady stream of energy, they keep me feeling full or satisfied for longer, so I am not starving by 9am, they keep my bowels regular, they also help to manage cholesterol and have something in them that is great for the nervous system, apples have all sorts of nutrients but also have weight managing benefits, the seeds are essential for my skin, brain and hormonal health, the yoghurt was a treat, it has some good benefits but it is dairy- so I tend to keep my intake low.  In fact, I wasn’t even going to tell you what I eat,  in the interests of considering a realistic approach to most people’s diet choices.  However, a client asked me "what do you eat for breakfast Lisa?"  When I told them they commented: “Wow, Lisa, you really walk the walk, don’t you?” So I decided to ”come clean” about my healthy diet.  At least you can see that I try to set a good example and I am prepared to practice what I preach.  I will say though, everything in moderation, I also enjoy the occasional “cheat” which I call "treat food", but it’s what you do most of the time that counts.  Besides if you give in to your desires all the time, they become less desirable.  Trust me, when I do eat chocolate cake and drink a cup of coffee, I get a REAL KICK AND BUZZ out of it.  Please feel free, to omit the millet if you choose, and you don’t have to eat like a “health nut” to be healthy, but eat something for breakfast, whatever you can manage, and make it as healthy as you can enjoy!

Why breakfast? Purely and simply, your body needs the fuel.  It has experienced a few hours without food while you have been resting and all your previous food has been digested and processed into its appropriate end products: nutrients, energy, fat stores, muscle … and waste.  You need to replenish what you’ve already processed by reloading with good quality foods.  If you don’t eat breakfast, your body starts to break itself down to access the fuel it needs… and it starts with muscles (not your fat)!

The top 4 reasons why you should eat breakfast:

1.    Breakfast provides your body with the nutrients and energy required to concentrate and perform at your best during the morning, whether at work, in the classroom or wherever you need to be.

2.    Studies show that breakfast is a vital element in maintaining a healthy body weight.

3.    You are less likely to binge eat or reach for that unhealthy snack and you will have better control of your blood sugar levels (which means more energy and more weight control!)  If you skip breakfast, you will become hungry before lunch time rolls around and for many people, the urgency to put some food in their belly results in grabbing the nearest and most convenient snack.  Donut full of fat and sugar, anyone?

4.    You are more likely to receive your daily requirement of essential vitamins and minerals which means a healthier happier you!

 

 

How would you like to wake up without your alarm clock, feeling rested.  You jump out of bed as the sun comes up, you feel like getting some exercise straight away and then instead of going for a walk around the block you skip around the block?  Nothing is too much of a challenge, you breeze through the day, with a clear head, you’re organized, alert, energized, effective and feeling powerful.  You are excited about the day ahead, you get results, you excel.  You come home after work, you are able to switch off and relax without needing a glass of wine or a stiffer drink, you enjoy helping to prepare the evening meal and you settle in to enjoy a nice dinner with your family, good conversation and an easy enjoyable evening, the cleaning up is done effortlessly, you are at peace with the world, in control and in love with life.  You get into bed and fall straight to sleep and wake up completely refreshed for the new day! 

Any of that sound appealing?  Is that you now? Or…

Do you wake up in a haze with the alarm clock or the sound of your kids? You hit the snooze button or pull the covers over your head.  Eventually you drag yourself out of bed, you still feel tired.  You head for the kitchen and your caffeine hit.  Time starts to register, and you rush around like a maniac trying to get ready and going.  You arrive at your destination, already exhausted, stressed and irritable.  More coffee.  The hunger begins to hit, but you are busy, busy, busy, too busy to eat.  You push through.    You chase your tail, your day is unstructured and stressful.  You grab some food, something quick and easy and high energy and high fat.  You get home late, tired and cranky.  You don’t feel like cooking, you need a stiff drink, you don’t want to talk to anyone or have to be nice.  You make it through the evening, you hit the sack, but you don’t sleep well.  Your mind is racing, you are trying to figure out how you are going to do today’s unfinished tasks on top of the ever increasing work load.  The alarm clock sounds…

What does your nutrition status affect?

Mood, motivation, energy levels, weight, power, strength, mental and physical ability, disease risk

Do you suffer with any of the following?

Cramps, indigestion, diarrhoea, constipation, sinusitis, acne, arthirtis, high cholesterol, high blood pressure, low blood pressure, gout, weight gain, weight loss, diabetes, headaches, irregular menstruation, low libido, food addiction, allergies, food intolerances, eczema, psoriasis, frequent colds and flu, more immune system, Poor memory, fatigue, aches and pains…

Many people seem unclear about what it is a nutritionist or nutritional therapist does, or why they might want to see one. 

Basically nutritionists help you to get more out of your life.  They do this by identifying underlying causes of disease or health concerns.  While nutritionists are prevention focused, this often translates into restoring health, PROMOTING LIFE and preventing pre-mature death.  If you have a health concern, it is good to start with the basics, the root or core of the problem.  Every cell in your body requires nutrients to function, that means every process, everything you do, requires nutrition.  If your nutrition status is sub-optimal, this is going to spill over into every other area of your life.  Your performance will be sub-optimal, you will feel and be below your game, your mind cannot operate clearly… and life becomes a drag… something you get through day to day… rather than something you LOVE, ENJOY and CELEBRATE!

“Nutritionists work with each client to produce a tailor-made programme to address specific issues and help you reach your health goalsThis could be clearer skin, more energy, improved digestion or weight loss. Nutritional therapy can also help more complex issues such as overcoming infertility, alleviating migraines or supporting a particular medical condition.” 

 

The results are you feel more in control of your life, you have more energy, you are more productive, you feel more alive, you have better relationships with your self and others,  and experience an overall better quality of life. 

Why isn’t this enough of an incentive?

You can know what to eat, and hear all the healthy messages out there in the world and still not implement it or change or even WANT to change.  We all have a relationship with food.  Food services much more for us than just nutrients.  We use it to reward or punish, to celebrate, to commiserate… Much more important than the type of food you eat, is the way you are thinking about the food you eat.  The internal processing, what are you telling yourself about the food you eat, the guilt, the shame, the peace, the praise, the associations… all the sub conscious stuff. 

 

Nutritional Therapists are aware of the multvariate factors that prevent individuals from implementing appropriate dietary and lifestyle changes, and will work with them at their own pace to adapt to new circumstances. 

 

I like to take it one step further, working with you to understand the triggers, the motives, the underlying stuff and then look at practical ways of moving forward, empowering you, supporting you to implement lifechanging, sustainable strategies, to heal yourself and take back control of your life!

For more information of nutrition or nutritional therapy, these are two of my favourite sites!

 

http://www.saant.org.za/nt/defining.html

http://www.patrickholford.com/content.asp?id_Content=414

Delicious and Nutritious Anzac muffins:

 

The ingredients:

 

 

1 ½ cups (375ml) rolled oats

3 bananas, mashed

½ cup (125ml) pitted dates, chopped

½ cup pecan nuts or walnuts, chopped

2 free range or organic eggs, beaten

¼ cup (60ml) olive oil

¼ cup (60 ml) filtered water

¼ cup (60ml) honey

½ cup (125ml) flour

1 tsp (5ml) bicarbonate of soda

1tsp (5ml) sea salt

 

The fun:

 

1. Preheat the oven to 180^oC
2. Soak the oats in 1 ½ cups (375ml) boiling water for 15 minutes.  Pour off excess water.
3. Mix the mashed bananas, dates, nuts, and soaked oats together in a bowl.
4. Add the eggs, oil, water and honey. Stir well
5. Add the remaining sifted dry ingredients.
6. Oil the muffin pan and place the raw mixture three-quarters of the way up each individual muffin mould.  Bake for 30-35minutes.
7. Leave the muffins in the pan to cool slightly.  Remove and allow to cool and rest for at least half an hour on a wire cooling rack.

Cooks note: substitute the wheat flour with gluten free flour, rye flour or even experiment with almond meal if you want to reduce wheat in your diet.

 

Makes about 20 muffins.

Check out www.lickthebowl.com.au for groovy muffin pan

How can we help you?  We would LOVE to hear from you!

• How may we support you on your journey to celebrating health? 
• Do you have a burning health question you want answered?
• Would you like to know how to access a certain health product or some health information?
• Do you have some feedback or a suggestion for us?

Simply fill out the contact form above or just pick up the phone and give us a call on 0 400 325 341.

Thanking you and Wishing you Health Worth Celebrating!