If you aren’t quite feeling refreshed after a break and you are still feeling tired or rundown, just be careful of the amount of caffeine you may be taking in to pick yourself up. Caffeine is a nervous system stimulant in which too much  (excess of about 300 milligrams, dependent on body weight and level of caffeine tolerance), can result in a state of central nervous system over-stimulation called caffeine intoxication, or ‘the caffeine jitters’. These may include restlessness, nervousness, insomnia, flushing of the face, increased urination, gastrointestinal disturbance, muscle twitching, a rambling flow of thought and speech, irritability, irregular or rapid heart beat, and psychomotor agitation. Each standard espresso coffee has between 80-100mg of caffeine and some of the supersized energy drinks have btwn 200-250mg of caffeine in them. Along with around 13 tsp of sugar which will give you a double hit. Always read the drinks label. Instead of relying on caffeine, look at your diet or enviromental pressures like work or lack of sleep. Get these sorted and you will have long term success with better energy levels rather than relying on stimulants.

What do I mean by this? We have far too many products in the supermarket that tantalise our taste buds by offering new flavours or enhancing flavours with added sugar and salt. We have products that have taken whole foods like oats or grains and processed them so that they have been popped, baked or fried in hot temperatures and although their texture and flavour is still satisfying on the tongue, many have no nutrient benefit to the body at all (other than the products that add back in the vitamins and minerals lost during manufacturing like breakfast cereals- read the ingredients list on your cereal at home… does it have listed thiamine, riboflavin, folate etc on it?).

If it wasn’t for the specially added fibre in some snack bars e.g. the muffin type bars, the food wouldn’t get to the bowel fast enough and when it does is highly likely to sit there longer than it should, giving the bad bacteria in the gut an opportunity to feed off this, multiplying their numbers and can cause gas/ wind for us.

When you are seeking great energy, go for foods that provide nutrients for the body to use. For example fruit and vegetables carry an abundance of essential vitamins, minerals, antioxidants and phytochemicals. So why don’t we eat more of them?

Why do we continually go for packaged goods when it is just as easy to pick up a bag of carrots from the supermarket and use that as snack as food. Our poor taste buds and brain are so acquainted to salty/ sweet things that we have gone off our most precious vitamin containing foods and lost the taste for these. Even nuts are now covered with salt or sugar. What happened to leaving raw nuts as is in their natural state?

So instead of wasting a lot of money on commercial made items, shop around the outside of the supermarket and keep the trolley simple with fruit, vegetables, complex carbohydrates like wholemeal wraps, breads, pastas, beans, crackers, rolled oats, quinoa, brown rice, quality meats (avoid salami, luncheon, sandwich meatloaf, precooked sausages), raw nuts, seeds, dried fruit, plain dairy products (non sweetened), honey. Then take the time to make your own breakfast cereals or snacks eg. muesli, muesli bars, bran muffins or bread.

Your health is in your hands, how much time are you willing to give?

Most people are pretty good with eating vegetables at night so here are a few tips to getting them during the day. If you want to avoid the 3:30 downfall a great way is to have vegetables at lunch and fruit in afternoon. The enzymes and vitamins they contain can really give the body a boost (along with water!)

1.       Take leftovers for lunch. If you made a lovely stirfry the night before keep some for lunch. Or make a large enough salad at night to take for the next day aswell. That way you cut your time down with preparing lunch.

2.       If you are more a vegetable person than fruit, add fruit to your lunch-time salads like mandarin pieces or grapes.

3.       Make vegetable snacks interesting. Instead of taking carrot sticks, grate them up and add raisins and lemon juice or even orange pieces for a lovely grated carrot salad. Otherwise try grated carrot and cucumber mixed with plain yoghurt. If that doesn’t take your fancy just dip the carrots/ celery with hummus or salsa.

4.       Leave some baby spinach or mesculin in fridge at work so you always have some extra greens to add to a home made sandwich or filled roll. Wraps are the best to get a lot of veges in instead of sandwich- more space to fill (fill with veges though not too much of cheese or meat).

5.       Add tomatoes and mushrooms to your fry up in the morning.

6.       Add frozen berries and yoghurt together- great to take on a trip as the frozen berries keep the yoghurt cold.

7.       Always keep tinned fruit in the cupboard incase you run out of fresh. Tinned fruit is great to add to smoothies, cereal or use in baking.

8.       Instead of using crackers for a base for toppings, use carrots or cucumber to put hummus and cheese on top.

9.       Use large leafy green vegetables like spinach, silverbeet or bok choy to wrap goodies in like ham, smoked chicken or even mince. They make great little bundles.

10.   Blend fruits into smoothies and pour into an old milk container to keep in fridge as a refreshing snack.

It’s that time of the year again and we start to feel the pressure. Often this can cause problems with our sleep with either getting to sleep or waking up during the night. There are a few lifestyle factors you need to address like what time you are getting to bed- best time is before midnight. If you have many things flying around your head, best to just write a checklist before you go to bed for the next day and then not worry about it when you go to sleep. Worrying will not achieve anything! Try stretches or meditation, this can relax muscles and ultimately make us feel more relaxed plus it can help prevent night cramps.

How to get a good nights sleep...

Here are a few dietary tips:

For those who have trouble sleeping, you may be familiar with over-the-counter melatonin supplements used to treat insomnia. However, while melatonin can help to regulate sleep, it may be unwise to rely on supplements for long-term use. Fortunately, cherries provide a great natural source of melatonin as well as being excellent for overall health. A research study published in The Journal of Sleep and Sleep Disorders Research has indicated that consuming tart cherries before bed helped participants sleep faster and easier, making fresh cherries or cherry juice a great natural sleep aid.

If you suffer from muscle spasms or cramps during the night, it may be that you are deficient in the electrolytes magnesium and potassium, both of which help to relax muscles and keep them functioning properly. Fortunately, bananas are excellent source of both minerals, making them a good bedtime snack, particularly after a heavy exercise session. As well as being rich in these essential minerals, bananas also contain tryptophan, which can help to promote sleep. Researchers from the University of New England in New South Wales have also found that having a banana before bed can help sufferers of sleep apnea by keeping their throats open and therefore reducing the risk of choking

Tryptophan, an essential amino acid, helps to raise serotonin and melatonin levels in the body, both of which can help induce sleep. While turkey is a famously good source of tryptophan, other (perhaps more bedtime-friendly) sources include dairy products such as yoghurt and milk. Research has also suggested that a deficiency of calcium in the diet can cause disturbed sleep patterns and a lack of deep (REM) sleep. Try steamed apple and yoghurt for a post dinner treat or a REAL hot chocolate with tsp honey and tsp cocoa powder with 200mls warm milk.

Pumpkin seeds also have tryptophan in them so adding 1-2Tb of these to your salad or muesli is great. Flax seeds are great for increasing levels of sleep-regulating substance serotonin in the body due to their high levels of both tryptophan and omega-3 fatty acids. Furthermore, the omega-3 fatty acids they contain have been proven to help reduce the anxiety, depression and stress which are leading causes of insomnia, and have been shown to be effective against the condition sleep apnea. Not only that, flax seeds are a good source of magnesium, which is renowned for its ability to reduce stress due to its relaxing effect on the muscles and nervous system. Magnesium has also been shown to help prevent restless leg syndrome and night terrors; both of which can affect sleep.

Oats are a good natural source of melatonin, which is often taken as a sleep aid due to its ability to help regulate the body’s internal clock. They are also another good source of tryptophan, especially when combined with milk and pumpkin seeds. Furthermore, oats are rich in both calcium and magnesium; two minerals that have been proven to promote good quality sleep. So start the day with a non toasted muesli or porridge or an apple crumble after dinner (although avoid adding sugar to crumble as this can keep you awake)

Mushrooms may be small but they shouldn’t be underestimated. They can contain many quality nutrients that should put them on your daily meal or at least weekly meal planner.

• Mushrooms contain about 80 to 90 percent water, and are very low in calories. They have very little sodium and fat, and 8 to 10 percent of the dry weight is fiber. Hence, they are an ideal food for persons following a weight management program or a diet for hypertensives.

• Mushrooms are an excellent source of potassium, a mineral that helps lower elevated blood pressure and reduces the risk of stroke. It also helps maintain the pH levels in the body. One medium portabella mushroom has even more potassium than a banana or a glass of orange juice. One serving of mushrooms also provides about 20 to 40 percent of the daily value of copper, a mineral that has cardioprotective properties.

• Mushrooms are a rich source of riboflavin, niacin, and selenium. Selenium is an antioxidant that works with vitamin E to protect cells from the damaging effects of free radicals. Male health professionals who consumed twice the recommended daily intake of selenium cut their risk of prostate cancer by 65 percent. In the Baltimore study on Aging, men with the lowest blood selenium levels were 4 to 5 times more likely to have prostate cancer compared to those with the highest selenium levels.

• The most commonly consumed mushroom in the New Zealand is Agaricus bisporus or the white button mushroom. A. bisporus has two other forms – Crimini or brown mushrooms with a more earthy flavor and firmer texture, and Portabella mushrooms with a large umbrella-shaped cap and meaty flavor.

• All three mushrooms, but especially the fresh button mushrooms, possess substances that inhibit the activity of aromatase (an enzyme involved in estrogen production), and 5-alpha-reductase (an enzyme that converts testosterone to DHT). The latest findings show that white button mushrooms can reduce the risk of breast cancer and prostate cancer. An extract of white button mushrooms decreased cell proliferation and decreased tumor size in a dose-dependent manner. The chemoprotective effect can be seen with an intake of about 100 grams  of mushrooms per day.

• Shiitake mushrooms have been used for centuries by the Chinese and Japanese to treat colds and flu. Lentinan, a beta-glucan isolated from the fruiting body of shiitake mushrooms, appears to stimulate the immune system, help fight infection, and demonstrates anti-tumor activity.

• Add mushrooms to soups, salads, and sandwiches, casseroles, stews or to use them as an entree or addition to any main meal. Check out this recipe below;

Grilled Stuffed Portobello Mushrooms

These add a hearty side to any meal.

INGREDIENTS

• 2/3 cup fresh tomatoes, chopped
• 1/4 cup shredded part-skim mozzarella cheese
• 1 teaspoon olive oil
• 1/2 teaspoon finely chopped fresh rosemary (or 1/8 teaspoon dried rosemary)
• 1/8 teaspoon ground black pepper
• 1 garlic clove, crushed
• 4 (5-6″ diameter) portobello mushroom caps
• 2 tablespoons fresh lemon juice
• 2 teaspoons low-sodium soy sauce
• low fat cooking spray
• 2 teaspoons fresh cilantro, chopped

DIRECTIONS

Prepare the grill.

In a small bowl, combine tomatoes, mozzarella, 1/2 teaspoon of the olive oil, rosemary, pepper and garlic.

Using a knife, remove the stems and discard.Try get the mushroom quite level.

In a small bowl, mix 1/2 teaspoon of the olive oil, lemon juice and soy sauce. Using a pastry brush, brush the soy sauce mixture on both sides of the mushroom caps.

Grill the caps, stem side down first for 5 minutes on each side or until soft.Spoon 1/4 cup of the tomato and cheese mixture into each cap, cover and grill for about 3 minutes or until cheese has melted. Garnish with cilantro.

Serves 4.

How to enjoy yourself without looking like a snowman afterwards

It is really important to have a game plan for every function and to be thinking about how you should prepare during the week. Here are a few things to consider:

1. How many functions to do you have? Pop them all in your diary so you know what to expect (less excuses to say ‘they just crept up on me).
2. If you have a few functions then embrace the attitude of ‘I have a few functions to try different nibbles and have drinks so I don’t need to binge out at one’. This means you shouldn’t over eat or over drink.
3. Have a GAME PLAN for each function. For example think to yourself ‘I will be designated driver for this occasion (which means limiting the calories on the alcohol) but someone else can drive on the next one. Or ‘I won’t have the starters or pre- drink canapés as I would like to have dessert’. Then at following function you can skip on dessert and have the starters. Having a Game Plan saves you from overeating/ over drinking at every function which can contribute to weight gain.
4. If you think you might splurge at the function, then have light meals leading up to it throughout the day and day before or after. This will compensate for those extra calories.
5. Watch portion sizes! If Christmas desserts are your thing then have a light dinner. Or vice versa.

Tips on how to make Christmas Treats healthier

1. Try swapping your ceam-based items with yoghurt (Yoplait Vanilla Delight is nice) or at least go 50/50 with yoghurt and cream. For example on pavlova or merigue-type desserts.

2. Make your own choc dipping sauce with cocoa powder. Add a little water to the cocoa powder to make into thick paste and add honey to sweeten. Fantastic to add to fruit. This has less sugar and fat than chocolate and easier/ less messy than melting chocolate.

3.Instead of buying mince pies or making them with standard pastry, try making little open christmas pies or tartlets using filo pastry (low in fat and calories). Prepare Filo sheets as normal (stacking them with a little brush or spray of oil in between), cut the sheets into four equal squares and place in a muffin try to form little baskets. Put in oven on 180 degrees for around 10mins or until crispy. Take out and add your Christmas mince to the baskets and serve with dollop of lite custard on top.

4. For triffle, instead of laying it with cream. Increase the fruit layers and inbetween add sponge with layers of vanilla yoghurt or lite custard. Or as seen in picture, just keep cream to the top for decoration.

5. Brandy Snaps. A fun to be different is to make a chocolate mousse type filling for these. There are a number of different ways to make healthy mousse. An easy way is simply mixing vanilla yoghurt with cocoa powder together. The sweetness of the brandy snap will compensate for not needing more sugar in the mixture.

Product Review
Thank you to everyone for sending in your products for me to review. I have chosen the Sealord Simply Crumbed^TM Hoki Fillets which are frozen fish fillets.

It is beneficial to have fish or seafood a couple of times per week to boost the body’s stores of omega 3 essential oils and frozen fish is a good way to do this. However, there are definately some better than others. You do need to be careful of crumbed seafood, these normally add on alot more calories and additives to the body than needed. I like the way Sealord has made an effort to make their cumbing mixtures healthier. They have developed 3 variations; Simply Crumbed Hoki Fillets with Linseed, Sunflower & Pumpkin Seeds, Simply Crumbed Hoki Fillets with Toasted Oats and Simply Crumbed Hoki Fillets with Wholemeal. However, when looking at the ingredients, the majority of the crumbing is still wheat flour (the rolled oats only came out at 3.5% of total product) and there are many thickeners to make sure the fish stays plump and binds together.

Further looking at the ingredients list there is added sugar, manufactured mineral salts, raising agents (450, 500) and stabilisers (415, 412). In addition, if you are trying to watch your calorie intake, the serves (120g) are quite high in calories with the seed version coming in at 858kJ, the Toasted oats at 983kJ and the Wholemeal at 940kJs. A better variety would be to go for the Sealord Hoki lite Fillets which come out at 454kJs. In my opinion, instead of going for convenience, best to buy some fresh hoki and pan fry it or grill with a bit of lemon juice and rock salt. You will taste the real flavour without the additives. Per serve this will also be lower in calories too. Otherwise make your own crumbing with wholemeal flour, bran flakes, salt and pepper. Keep it simple.

Spinach is very important to the diet. It is known as one of our ‘super foods’ as it is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6, dietary fiber, copper, protein, phosphorus, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium.

One of the reasons I recommend it is because not only is it almost a ‘one stop shop’ for nutrients but the nutrients it contains can provide relief or help prevent a number of health concerns. For example, asthma, osteoarthritis, osteoporosis and rheumatoid arthritis are all conditions that involve inflammation. Since beta-carotene, vitamin C and vitamin K all have anti-inflammatory properties, they can be helpful in reducing symptoms in some patients. In addition, due to its high potency of free radical killing antioxidants, it can help prevent many cancers including colon, breast, ovarian, prostate and more by preventing DNA damage and mutations in cells, even when they are exposed to cancer-causing chemicals.

Fresh spinach is great and can be used in salads or laying in dishes like lasagna or toss steamed spinach with pressed garlic, fresh lemon juice and olive oil. Or Sprinkle with a little Parmesan cheese. Pine nuts are also a great addition to cooked spinach.
Wash fresh spinach well as the leaves can still contain dirt and pesticides.

I like frozen spinach as it is really quick to prepare and can be used in a number of ways. Most brands selling frozen spinach have the leaves packaged into bundles which make nice portion sizes.

Some great ideas to use frozen spinach:

Healthy snack includes: 1-2 bundles of spinach defrosted and heated in microwave. Stir through a pinch of salt and ½ tsp garlic. On a piece of toast, spread a tablespoon of tomato paste then put spinach on top and either sprinkle feta cheese on top or edam cheese and grill in the oven for 5mins.

Great to add in soups to boost quantity (everyone loves a big meal but low calories) and increases nutrient level.

Great to take to work in a container for lunch and heat up with a piece of toast or steamed potato/kumara with a tin of salmon/tuna. Or boost vege intake from night before leftovers.

Another great recipe you can try is adding half a tin of chickpeas to 2 bundles of spinach and 1 tablespoon of lite sour cream.

A warm spinach salad is great for lunch or dinner:

Per person- 2 bundles spinach, 2 boiled eggs, ½ tsp of ginger and garlic, pinch of salt, ½ onion, ½ tin of Watties Moroccan or Indian diced tomatoes.

Heat pan on medium-high heat with a tsp of rice bran or sunflower oil. Add the 2 bunches of frozen spinach to pan and defrost. Once defrosted add the ginger, garlic and salt and stir through well. Then add diced tomatoes to mixture. Once heated through place on a shallow bowl as the juices run and slice boiled eggs over the top.
This is keeping it simple, you may want to add extras to it.

Soups are a great way to get your vegetable intake during winter.  If you are the type of person who can’t stand eating salads in winter then going for a good quality soup is important. Home made vegetable soup is always my preference as you can usually put a great variety of fresh vegetables in there and usually lower in sodium than bought soups as one can control the amount of salt we put in. We just have to make sure we don’t cook or boil the daylights out of the vegetables as it diminishes their antioxidant levels.

It’s easy to make home made soup- I know there are plenty of recipes out there but many have slow cooking times using a large pot or crockpot and this can put many people off making their own (especially parents-they need quick dinners).
My favourite for a quick soup is steaming some vegetables for a few minutes in the microwave such as broccoli, carrots, capsicum, zucchini, butternut etc. Once they are just soft but still crunchy (not zapping the daylights out of them), put them into a blender, add a can of diced tomatoes and possibly 1/2cup water if need be. Then add a pinch of rock salt, fresh herbs like coriander or tuscan seasoning then blend until smooth. Voila! Soup in 8mins! You can serve with a wholgrain bread roll or toast and you can either have your protein to the side such as fish or chicken or put a tin of tuna on your toast. You can also slice smoked chicken into the soup or a boiled egg or add chickpeas to the soup for a vegetarian meal.

If you are looking for bought soups these are some of my favourites due to taste, limited preservatives and additives, relatively low sodium for a soup and equivalent of 2-3 serves of veges.

Cambells Sensations or Relish

Watties Soup for One

Pitango Range

Artisan Range

Delmaine’s Range

If you are watching your fat and calorie intake then just make sure you choose the tomato/pumpkin/ capsicum or mushroom based soups rather than cream based. Always compare products for energy content, fat content and sodium content.