My walnut and ricotta tarts

These are a perfect example how we can make healthy food as INDULGENT and DELICIOUS as your regular sugar based desserts ( I personally think healthy options taste better!?).
Plus this option is so much easier to make...

What you need:

Non stick cooking spray
1 cup ricotta cheese
1/2 cup liquid egg whites (3-4 eggs)
1/2 cup milk (your preference of milk)
1 tsp vanilla extract/powder
1 tsp cinnamon
3/4 cup maple syrup
1 1/2 tbs chopped walnuts

Preheat oven on bake (150 degrees/  350° F).

Spray a muffin tin with cooking spray.

In a large bowl, mix together the cheese, egg whites, milk, vanilla extract, cinnamon, maple syrup + few pieces walnuts ( using the rest later).

Pour mixture into muffin tins (with a ladle) and sprinkle the walnuts on top.

Bake for 25-35 minutes. Test if cooked by sticking a toothpick into centre. They are done when the toothpick comes out clean.

I serve these for dessert with 1 tbs natural greek yoghurt/coconut cream + a sprinkle of cinnamon and a drizzle of extra maple syrup (naughty :p).

Also a perfect afternoon snack to pick you up!

Quick note: If  the tarts are coming out a bit crumbly and not solid enough, bulk the mixture up with almond meal or flaxseed meal. I wanted to use as little ingredients as possible for the purpose of simplicity but if you have access to other ingredients- throw them in ;)

Protein rich! Calcium! Blood sugar lover!

Enjoy!

Inspirational person of the week...

Welcome to ‘Jess’s weekly inspirational person’

This week’s weekly inspiration person is….

NAME: Jia Ni Teo

AGE: 20

OCCUPATION: Life Coach, Health Coach, Writer, Creator of Happy Healthy Abundant

Tell us a little about who you are, what you do, how you go here.

Hello! I’m Jia Ni.

I’m a life and health coach, writer, and creator of Happy Healthy Abundant. My purpose is to inspire, empower, and uplift people to create and live the life of their dreams – a happy, healthy & abundant life!

As a child, I was always an avid dreamer and manifester – always carrying HUGE ambitions and visions of how I wanted to live life in my heart. However, when I was in my teens, I lost touch of this inner guidance and my positive outlook on life.

I turned to outward fulfillment – which led to negative relationship with food, destructive relationships and low self-esteem.

As I journeyed back to my purpose and higher Self, everything shifted dramatically and very quickly. Now, life is an exciting adventure and a miracle every single day.

Through my experience, I am inspired to guide others to do the same – be it through my writing or coaching!

What does ‘health’ mean to you?

Health is a state where there is happiness, peace and balance in our mind, body, and soul.

How do you manage to stay so fit and healthy?

Share your dietary philosophy/secrets…

1.     Always remain in a state of happiness and gratitude. Do more of what makes you happy, and count your blessings often!

2.    Support local (and preferably organic and sustainable) produce and farming practices! I get my weekly groceries from the farmers market, and I love that I’m able to thank the farmers in person for nourishing and feeding me!

3.     I love to add lots of greens into my diet – through green juices and green smoothies!

4.    I eat a whole foods, plant-based, vegan diet. It works for me and agrees with my body. I’ve also found my overall health and wellbeing increase dramatically once I removed dairy and gluten from my diet.

5.    And of course – avoid highly processed, refined foods. Goodbye high fructose corn syrup, GMOs, white sugar, and all those food-like substances! No brainer here!

What brings balance to your life?

Purpose, self-care & self-love. Through past experiences of burning out and fatigue, I know that we cannot be of higher service to others if we are not in our highest state of wellbeing.

Thus, self-care and self-love is an important aspect of our life, and this knowledge and awareness leads me to unplug, enjoy ‘me-time’, and form healthy boundaries where needed.

Your favorite healthy recreational activity?

Lately, SILENCE. I’m really diggin’ reading a book on a comfy couch or out in nature in silence. Silence is extremely healing, and in these moments I feel extremely connected and inspired.

I also love to meditate, journal, do yoga, and take walks and hikes out in nature!

Who is your greatest health inspiration?

I found a huge pull to health when I had a really bad relationship with food. At that time, I found Kimberly Snyder and Kris Carr. Both of these ladies got me onto the green smoothie (Kim) & green juice (Kris) train.

I love that they walk their talk, and they are always glowing and radiating HEALTH! Adding green drinks into my life my first-step towards health, and it has been life-changing for me.

Where is your favorite place on earth?

Where ever I am is a good place to be. J In addition, I do love being out in nature as well, so anywhere with lots of trees, sun, or the beach is an ideal place to be!

What is your favorite healthy meal/snack?

I’m a huge advocate of healthy, fast and yummy.

If I’m craving something heavier, I’d gravitate towards quinoa + avocado + seaweed, with lemon juice + sea salt + cayenne pepper. Like sushi in a bowl!

I love raw cacao / chocolates for a sweet treat. So my raw cacao brownies (http://jianiteo.com/raw-cacao-brownie/) and raw organic dark chocolate (http://jianiteo.com/raw-organic-dark-chocolate/) make frequent appearances at home!

What is your favorite healthy neighborhood restaurant?

I’m currently living in Perth, Western Australia, and some my favourite places to eat at are Manna Wholefoods and The Raw Kitchen – both located in Fremantle! I also recently discovered CNR café in Northbridge, which I adore as well.

What is next on the cards for you? Goals and aspirations…

I love this question! It’s so exciting to talk about what’s coming up next in life!

I’m opening up my coaching schedule in November so that is going to be hugely exciting. I’ll be creating more content (recipes, videos, and articles) on my website as always!

And I’ll also be collaborating with more like-minded peeps who share the same positive message, and who are looking to spread more love into the world!

Please share one of your favorite healthy recipes here…

Oh this is so hard! My favourite recipe changes with the season and almost daily depending on how I feel… I do love a good slice of ‘cheesecake’ though! Here’s a recipe to my raw cheesecake! (http://jianiteo.com/raw-lemon-cheesecake/) Yum!

Website: http://jianiteo.com/

Facebook: http://facebook.com/JiaNiHHA/

Twitter: http://twitter.com/jianiteo/

Instagram: @jianiteo

Pinterest: http://pinterest.com/jianiteo/

Guest post by fertility specialist- Dr Natalie Kringoudis: Scary facts every woman should know about The Pill.

Scary facts EVERY woman should know about the pill.

We’ve been assured the pill safe for us to use and why wouldn’t we believe that?  It has been around for a really long time.  Heck, many of us have taken it in excess of 10 years mostly because we’ve been told it’s fine to.  Some of us even skip the sugar pills meaning our bodies haven’t had the opportunity of it’s natural rhythm – but reality is, there is nothing natural about a ‘withdrawal bleed’ in the first place.  I’m here to bust out some truths.  It’s time women knew all the facts.

Before I go on – know this.  There are SO many little facts related to the pill that women need to know.  I’m going to cover 5 here, now.

1.  It’s harder to fall pregnant after taking the pill.

The pill knocks our hormones out of whack pretty badly – adding a level of difficulty when it comes to falling pregnant when freshly off the pill.  In 2004 a study called 'time to pregnancy' found that couples coming off the pill took 2-3 times longer to conceive than to those who were not previously taking it.  It is important to factor in at least 6 months of supportive natural fertility treatment after taking the pill to best prepare your body for conception and to ensure that the mother’s body has everything it needs to be able to pass on to the baby – resulting in healthier babies.

Maybe you’re not ready to have babies yet but if it is certainly something you’re wanting later in life, please keep reading.  What I’m about to tell you every woman should be aware of whilst taking the pill.  So don’t run off just yet.

2.  The pill makes it hard to find the right partner.

Did you know the pill alters our senses?   Just as a pregnant woman senses are heightened, she smells and craves particularly odd foods.  Research has found that women in their most fertile phase of their cycle are most sensitive to smell (especially that of male sweat) just as pregnant women had increased sensitivity to food and odours.  This study went on to find the hormone mix in the pill is very similar to the first months of pregnancy meaning that women on the pill are consistently more sensitive to food smells and less sensitive to the smell of male sweat.  Now if you are wondering what my point is here, let’s put all that together.  Our sense of smell, our own body smell and our immune system are all wired up together and therefore women who are not on the pill are attracted to males that smell differently from themselves.  When partners who smell different from each other have children, their children have a wider range of immunity than if their parents smelt the same or similar – isn’t it fascinating!  This study also went on to find that because the pill reverses the usual smell-immune system signals, women who choose to mate with a male that has a similar immune system will have increased difficulty falling pregnant – and even when they do fall pregnant  -the child may be born with a lessened immune system.

3.  The pill isn’t as effective as you might think.

Of the most importance of those taking the pill, is its effectiveness and it’s ability to prevent pregnancy.  But the thing is -  it isn’t all it is cracked up to be.  In America alone some 6 million pregnancies occur in woman taking the pill.  This isn’t necessarily because they weren’t taking it correctly. So many factors affect it’s ability to work.  An Australian study of women ages 18 to 39 on the pill who weighed 70kg or more found that they were 60 percent more likely to have their pill fail than women who weighed less.  The average women in Australia weighs 66.6 kilos.  Professor Dr Victoria Holt says because women who weigh more have a higher metabolic rate, they need higher levels of hormones to prevent pregnancy – demonstrating again, it isn’t a one-size-fits-all kinda situation.  It’s also thought that because the pill is toxic and our bodies trap toxins in our fat stores, the pill may also be less effective in overweight women as it isn’t where it needs to be to work – in the blood stream.

4.  The pill sucks the living daylights out of us

Zinc is one of the major essentials severely drawn out via the pill.  Guess what happens to a zinc deficient woman?  They have less elastic skin, they have perineums that don’t stretch but tear in labour, have cracked nipples and prolonged labours.  Zinc is essential to maintain good copper/zinc ratio in the body – vital, since high levels of copper have been linked to depression.  Zinc deficient babies (as passed on by the mother) are more jittery and more likely to cry a lot.  It certainly isn’t a winning combo – a Zinc deficient, depressed breast-feeding mother coupled with a zinc deficient upset baby.  Simply taking a multi-vitamin alone may not be the saving grace – it will certainly help but if you have come off the pill and things aren’t feeling right or going back to ‘normal’ (with your menstrual cycle) seek help as soon as possible – it can be easily treated with natural methods including Chinese medicine (being one of the best and most effective forms).

5.  The pill can make you crazy.  Oh and it lessens your libido too.

Scientists have discovered that the chemicals produced in the body as a result of the pill to stop ovulation continue to suppress testosterone levels – central to sexual desire in both men and women.  This can continue for up to four years once a woman stops taking it.   I find this quite ironic because in theory, you can’t get pregnant whilst on the pill – but if you don’t want sex whilst on the pill, then you can’t get pregnant anyway!  Don’t think it stops there – let’s add to that mood swings, weight gain, brittle bones and migraines.  These are just four more of the most commonly seen side effects of the pill.  Time and time again I hear women report (especially those who haven’t been on the pill but need to take it as part of IVF treatment) how they feel ‘psycho’ on the pill, as if they could murder somebody or cry for no reason.  This is what incorrect levels of hormones do!  If they are doing that to our moods, think about what that is doing to our insides.  The fact remains that the hormones in the pill aim to mimic hormones in your body, however they are not identical to your natural hormones.  This is also because a normal dose of the pill is four times the amount of oestrogen normally present in the body.  Pills are a “one size fits all”, however if no two bodies are the same, it be comes easy to recognise why so many women experience negative side effects.

Who is Dr Natalie Kringoudis?

Dr Natalie Kringoudis is a Doctor of Chinese Medicine and Acupuncturist, Natural Fertility Educator and writer.

Natalie’s belief in the benefits of alternative therapies saw her establish her own Women’s Health and Natural Fertility in Melbourne, The Pagoda Tree, in 2003.

The birth of Natalie's first child - daughter Olivia - further fuelled her love for natural health and home living and revealed to her an entirely new treatment perspective – integrating the western medical approach with alternative therapies, Chinese medicine and natural fertility methods. 

Natalie’s expertise is in women's health and fertility, specifically supporting women to become mothers.  Her knowledge in fertility and natural medicine has been featured in many publications, including Marie Claire, Cosmo Health, Cosmo Pregnancy and Body + Soul, and she has appeared on The Morning Show as their Natural Health expert.

With a passion for educating women on the use of alternative therapies and nutrition, Natalie provides her specialist insight on her website, www.melbournenaturalfertility, with up to the minute information on health and fertility, as well as recipes for healthy living and wellness.

It is with this passion that Natalie has written Fertilise Yourself, to allow her to share her knowledge with women world-wide.

Connect with Nat via her blog, on twitter or visit her clinic website.

Next week: Blog post that will follow: "So if not the pill, then what?"

Adrenal Exhaustion...the new epidemic.

Most women I meet these days are adrenally exhausted, I was one of them. Adrenal exhaustion will cause your body intense hormonal havoc and prevent you from living a life of vibrancy and energy! 

What are the adrenals?

Oh they are so so important- and most of us don't actually know what they are.

The adrenals are involved in manufacturing numerous hormones; blood sugar regulation; the regulation of the body's minerals; producing and maintaining the body's energy levels in conjunction with the thyroid; and producing stress-monitoring hormones.

The adrenals, the body's shock absorbers, are the core of the endocrine stress response system. Two of their most important hormones, adrenaline and cortisol, are responsible for the fight-or-flight response. Adrenaline deals primarily with short-term stress while cortisol is produced as a result of both acute and long-term stress.
Prolonged stress, whether as a result of emotional, environmental or physical causes, is disastrous for the adrenals. Initially, it results in chronically elevated cortisol levels, resulting in weight gain (especially around the midsection), blood sugar imbalances, thinning skin, muscle wasting, memory loss, high blood pressure, dizziness, hot flashes, night sweats, excessive facial hair, and other masculizing tendencies.

Overworked adrenals eventually crash, leading to adrenal exhaustion, where the body is unable to maintain adequate adrenal hormone production.
And then you can say hello to extreme fatigue (Chronic Fatigue Syndrome), irritability, inability to concentrate, frustration, insomnia, addictions to either sweet or salty foods, allergies, nervousness, depression, anxiety, PMS, sensitivity to cold, diabetes and headaches.

You can fix this...

Guest post by Emilie Tonkin, Nutritional cleanse coach.

She is so intelligent! She has an abundance of valuable knowledge for you all..

Adrenal fatigue has become an epidemic in our society… Everyone is suffering, and once upon a time, I was too!!

Earlier in the year I experienced a complete ADRENAL BURNOUT! It accompanied my glorious corporate career burnout & dear Nelly, it wasn’t pretty!!

I had precariously been nursing my poor adrenal glands for 2-3 years, holding on for dear life, yet couldn’t quite make the changes I needed to until I it rock bottom! Sound familiar?? Not addressing the problem until it’s too late!!! Well, that used to be me, as I would push my body to absolute extremes to satisfy deadlines & irrational demands…

I was working 70-90 hour weeks in an incredibly toxic environment, and having functioned on adrenalin & producing high levels of cortisol for such a long time, this had a severe & domino-like impact on my hormones; my period stopped for over 6 months; I developed insulin resistance; I had awful acne, weight gain, constant colds, a sluggish metabolism; I couldn’t remember things; but worst of all I was absolutely drop dead exhausted and COULD NOT sleep!! I was suffering severe insomnia & hence my anxiety only became worst. It’s an absurd paradox when you are shattered, yet wired… A classic symptom of adrenal exhaustion!

Striking any chords? Even an undertone of fatigue, lethargy, or that lacklustre feeling when you wake up (or try to wake up!!) can indicate adrenal fatigue… Are you relying on coffee to boost your energy, yet crash swiftly leaving you to seek out some sugar for yet another fix?

Now, what are adrenal glands you may ask??

The adrenal glands are endocrine glands that sit at the top of your kidneys… They are responsible for releasing hormones in response to stress and help regulate stress, whether physical, emotional or psychological.

When one is under stress, and let’s face it we all experience it at times; our adrenals go into overdrive, putting out excessive cortisol to deal with the impact… At the same time, stress triggers an excessive production of adrenalin, which manifests as the ‘fight or flight response’… Anxiety & a panicky feeling is very symptomatic of adrenal fatigue…

Adrenals release hormones that regulate energy production and storage, immune function and inflammatory response, heart rate, muscle tone, and other processes that enable you to cope with stress. They are amazing!!!

When your adrenals burn out, you’re more susceptible to headaches, overall weakness, colds, allergies, and respiratory infections, weight gain, lower sex drive, reduced concentration, and difficulties in relationships at work or at home. Adrenal fatigue has also been linked to autoimmune disorders, diabetes, post traumatic stress disorder, alcoholism and drug abuse.

The best thing you can do is acknowledge your adrenal fatigue & then get onto healing the issue… That’s where I specialise, having been there & done that!!

It’s crucial at this point to slow down… Do not push your body at all as even going for a walk can push your adrenal glands too far when they are in this fragile state… Be gentle on yourself and rest… Check out Jessica’s amazing post on “Rest: The Importance of slowing down…” for tips!

When I was experiencing this relentless fatigue, I had tried every Chinese & Ayurvedic adaptogenic herb, adrenal complexes, naturopathic tonics, minimal detoxes, juice fasts, different therapies AND I’d even spent 8 weeks in India doing Panchakarma to try and process my stress; but it wasn’t until earlier this year when I made the discovery of a lifetime - nutritional cleansing!!!

For me, the concept was genius; yet so simple that it would slip into my daily routine! I was bedridden at this point as my poor ‘ol adrenals were burnt… I was insanely frustrated not being able to exercise or even function very well, and I had sticky kg’s that I just wanted to shift!! However as I commenced, albeit sceptically, I felt something magical happen instantly… The stunning organic trace minerals, & exquisite nutrients & botanicals started healing me internally… I was replenishing my body whilst very gently cleansing on a cellular level… The most stunning pillar for me in this system was of course the adaptogenic tonic, which I discovered is the most potent elixir on the planet!!

NOTHING had touched the sides beforeIonix® Supreme!!! Created by a Master Formulator, this nutrient-rich tonic contains plant-based adaptogens like schizandra, rhodiola, rhodendron, ashwagandha, macaroot and wolfberry, which help support your body’s resistance to the negative effects of stress. Ionix® Supreme provides antioxidants, which help to protect cells from free radicals and ionic trace minerals to support the body’s vital functions… They literally become spark plugs in your body, and you can feel them hit your cells!!

It is out of this world, and not only supported my adrenal glands to heal and for me to cope with stress on a daily basis, but it enabled me to regain deep, restorative sleep for the first time in years… I am now coaching scores’s of people who have suffered similar adversities and who are all experiencing stunning & profound results, just like me! Feeling so blessed right now!!!

It’s so fundamental to cleanse your body on a cellular level as our bodies simply can’t cope with the heavy metals, toxins, impurities & STRESS, which is the most toxic element of all!! Combined with clean & alkalising nutrition, yoga, meditation, breathing techniques, having FUN & water water water, you can heal your adrenal fatigue & bounce back like you’ve never felt before!! Feel your energy levels soar!!

Who would’ve thought that when I embarked on healing my adrenal exhaustion, that it would in fact lead to a complete career transformation and that I would be now practicing full time in nutritional cleansing & adrenal exhaustion!!

2012 is all about transformations!! Be open minded & be true to yourself xx

Thanks for having me Jess... You are an inspiration!

Emilie Tonkin

Nutritional cleanse coach

AKA adrenal burnout survivor ;-)

https://www.facebook.com/HealthByEmilie

QUINOA SUSHI

Perfect dish to serve to guests as starters! 

Easy to take to work/school/college.

What you will need:


1 1/2 cups of quinoa (black /red/white quinoa)


3 cups of water


1/2 avocado


2-3 cucumbers sliced thinly.

½ 
sliced cabbage – red or white.

Lettuce leaves ( I used cos lettuce)

1 grated/sliced carrot

Black and white sesame seeds, toasted

Hommus

nori sheets

Protein of your choice: tuna, chicken breast, lean meat or egg. (optional)

Sides:

pickled ginger (if you can)

Tamari (low sodium alternative to soy)

Dijon mustard

Sweet chilli sauce

I know most of you are time limited....the beauty of this dish is that you can really just work with what you have got in your fridge- any vegies/protein of your choice rolled into nori sheets  seaweed.... So simple! So healthy!

First- How to make the quinoa

Directions:

1. If time allows, soak your quinoa for up to 8 hours. Drain and rinse well.

2. Put quinoa in a pot with water. Bring to the boil, reduce to simmer, cover with a lid and cook for 15-20 minutes until the water has been absorbed (do NOT stir!).

3. When the quinoa has cooked, transfer it to a large bowl to halt the cooking process and cool it down. When it is no longer piping hot, you may season it with Himalayan salt and spices of your choice. Now cover loosely with a towel and let the quinoa cool completely.

4. While the quinoa is cooking, prepare all the filling ingredients- cut vegetable into long strips for ease of rolling.

Then mix optional dressing to the quinoa (optional- BUT SO YUM)

• 1 tbsp tahini
• 1 tbsp rice vinegar/apple cider vinegar 
• 1 tsp maple syrup 
• 1/2 squeezed lemon

Now for the sushi part

Note: If you’re new to making sushi, I’d recommend doing a quick Google search for how to roll sushi. There are lots of videos and step-by-step instructions that you might find helpful before you get started. 

1. Once the quinoa has cooled, prepare your workspace: place a small bowl of water near your station; you’ll want to dip your hands in there as you work.

2. Place the bowl of quinoa and vegetables next to you and prepare a cutting board on which you’ll roll the sushi.


3. Next, place a sushi mat on your cutting board (it is ok if you don't have a mat- do this manually). Top with a sheet of nori (shiny side down) almost to the edge of the mat that’s closest to you. Now spread some hummos onto the nori sheet.

4. Dip your hands in the bowl of water and use them to take some quinoa from the bowl and evenly spread it over the nori. Leave a small border along the edge that is furthest from you.


5. Arrange the vegetables in a thin line running through the center of the mat. Place a leaf or two of lettuce over the quinoa first, then add a few slices of cucumber, cabbage, carrot, and avocado. Sprinkle with sesame seeds. Be careful to not overfill, otherwise your roll will burst. Then add the protein of your choice: tuna/salmon, chicken breast, lean meat or egg. (optional).

6. Holding the edge of the mat with your thumbs, lift it along with the filling and roll away from you. Hold the filling as you roll and gently pull the mat as you continue rolling. Once you have a neat roll, fold your hands over the mat to tighten the roll. Moisten the edge of the nori with water to seal.


7. Slide the roll off of the mat and use a very sharp knife to cut it into individual pieces.

8.  Serve sushi alongside pickled ginger, dijon mustard, sweet chilli sauce and tamari sauce.

Health benefits?? Packed with nutrients...


Great source of protein! Packed with magnesium! Rich in fibre! Low Gi! 


Nori is high in iodine- essential for thyroid function.