healthy food

Food

Recipe: Power-Packed Green Curry

Makes 3 servings
(per serve) Carbs 11.5g / Fat 38.2g / Protein 22g / Calories 465


Ingredients

  • 2 tbsp peanut oil
  • 3 tbsp green curry paste
  • 500g (1lb) chicken tenderloins
  • 1 tbsp fish sauce
  • 1.5 cups chicken stock
  • 1 can coconut milk
  • 1 stalk of lemongrass
  • 1" ginger
  • 1 cucumber
  • 1 green chilli
  • 2 florets of broccolini
  • Juice of 1/2 a lime

Method

  1. Put a pot on your stovetop on a low heat and add peanut oil until hot
  2. Add the green curry paste to the peanut oil and allow to cook for approximately 2 minutes on its own before adding the chicken
  3. Cut the chicken tenderloins up into small pieces and add to the pot
  4. Cook the chicken for 5 minutes, making sure to turn the chicken over so it doesn't burn on any side
  5. Add fish sauce, chicken stock, coconut milk, lemongrass, grated ginger, chilli, and cucumber
  6. Allow the pot to simmer for around 15-20 minutes on a low heat
  7. Add in broccolini and lime juice and cook for a further 5 minutes
  8. Remove the lemongrass stalk and serve! :)

other

Sources of Calcium: 27 Food Suggestions!

It's common knowledge that we all need calcium, everyone knows it helps with healthy teeth and strong bones. Did you know calcium is also what makes your muscles move? Muscle contraction is regulated by calcium, and too much or too little can result in pins and needles, or even cramps. Aside from this calcium also helps your blood clot properly if you get a cut or injury, and it helps to maintain good blood pressure throughout your body.

RECOMMENDED DAILY INTAKE OF CALCIUM (RDI)

0-6 months: 200mg
7-12 months: 260mg
1-3 years: 700mg
4-8 years: 1000mg
9-18 years: 1300mg
Adult men (51-70 years): 1000mg
Adult women (51-70 years): 1200mg
71+ years: 1200mg

Calcium is also a key electrolyte, and if your level of calcium drops too low your body secretes parathyroid hormone to increase your useable calcium and phosphate, and in order to do this it has to leech from your body's stored calcium in your bones and teeth! Creating a loss in bone density.

I decided to put together this blog post because many people consume below the daily recommended intake (RDI) of calcium, and we often have people contacting us how they can reach their RDI if they don't drink milk. The thing is, you don't actually need traditional dairy to reach your RDI of calcium, and as you'll see on the graph below, regular cow's milk is surprisingly low in calcium compared to some of the other sources you could be consuming.

Groups of people who are likely to be low in calcium include:

  • Post-menopausal women because they are experiencing a loss in bone density;
  • People with lactose intolerance;
  • People on a plant-based diet who don't substitute dairy for other high calcium foods; and
  • Women of childbearing age who do not get their periods or have them infrequently (whether it's from a low body fat percentage, PCOS, or otherwise).

So what are the general symptoms of calcium deficiency?

  • Sleep problems (calcium helps to produce melatonin which will result in better sleep);
  • Difficulty with losing weight; and/or
  • Paresthesia (tingling, numbness and poor memory)

There are also extreme symptoms of calcium deficiency, which include:

  • Confusion;
  • Memory loss;
  • Depression;
  • Muscle spasms and cramps;
  • Brittle bones;
  • Numbness;
  • Hallucinations; and/or
  • Weak/brittle nails.

There are also a few conditions which can inhibit how much calcium your body is willing to absorb. One of these is age, as you get older the rate at which your body can absorb calcium decreases. Another is Vitamin D intake. If your body is not receiving enough Vitamin D (10~ minutes exposure per day) it will not be able to absorb calcium efficiently. And occasionally other components in food can inhibit your absorption. This is not for everybody, but in some individuals poor timing of phytic acid (found in wholegrains) and oralic acid (in beans and some vegetables) can stop the body from absorbing or processing calcium correctly.

So where can you find your calcium? Check the graph below for our suggestions, as well as some alternatives to the regular dairy! Some of these foods you wouldn't consume 100g of in one sitting, but this is to show an even comparison.

References:

Zemel, M 2004, 'Role of calcium and dairy products in energy partitioning and weight management', American Society for Clinical Nutrition, vol. 79, no. 5, pp. 9075-9125.

Chaturehdi, P et al 2013, 'Comparison of calcium absorption from various calcium containing products in healthy human adults: a bioavailability study', The FASEB Journal, vol. 20.

Langsetmo, L et al 2013, 'Calcium and vitamin D intake and mortality: results from the Canadian multicentre osteoporisis study (CIAMOS)', The Journal of Clinical Endocrinology and Metabolism, vol. 98, no. 7.

Hwang, G et al 2012, 'Micronutrient deficiencies in inflammatory bowel diseases: from A to Zinc', Inflammatory Bowel Disease, vol. 18.

Straus, D 2007, 'Calcium supplementation in clinical practice: a review of form, doses and indications', Nutrition in Clinical Practice, vol. 22, pp. 286.

Food

Recipe: Lower Carb Spaghetti & Meatballs

Makes 2 servings
(per 1) Carbs 75.7g / Fat 39.5g /Protein 69.9g / Calories 927


Ingredients (Main)

- 3 zucchinis
- 10-12 grass fed beef meatballs (or use mince to make your own)
- 6 cloves of garlic
- 6 medium size cup mushrooms
- 1tbsp avocado oil
- Rosemary

Ingredients (Pasta Sauce, if making it yourself)

- 2tsp olive oil
- Parsley
- Salt & pepper
- 2 tins of tomato puree
- 2 brown onions, chopped
 

Method (Pasta Sauce)

  1. Place a saucepan over high heat
  2. Add the olive oil, garlic and onion and cook until fragrant (~3 mins)
  3. Add the tomato puree, parsley and salt and pepper and simmer for 10-15 mins

Method (Everything else)

  1. Place a skillet over medium heat and add garlic, avocado oil and meatballs, cook for around 5 mins
  2. Boil a kettle
  3. Take your zucchinis and cut off both ends, then using a vegetable spiraliser or a mandolin slicer, slice it up (longways) to create 'spaghetti'
  4. Place the zucchini spaghetti into a large bowl and pour boiling water over the top, let these sit for 10-15 mins, strain, and then pat them off slightly with a paper towel (so they aren't soggy)
  5. While the zucchini is sitting in the boiling water head back over to your skillet and add in the mushrooms, rosemary (tear off just the individual leaves) and pasta sauce
  6. Place a lid over your skillet and turn it down to a lower heat
  7. After you have plated up your zucchini spaghetti remove the lid on your skillet, mix it around a little and serve

Food

Recipe: Sushi Bowl

Makes 1 serving
Carbs 110.4g / Fat 16g / Protein 55.9g /Calories 867


Ingredients

  • 200g salmon
  • 1.5 cups black rice
  • 1/2 a lemon
  • 4 sheets of nori (dried seaweed)
  • 1/2 avocado
  • Rocket and/or spinach (for salad base)
  • (optional) wasabi
  • (optional) soy sauce

Method

  1. In a pot cook the 1.5 cups of black rice with 3 cups of water for 30-40 mins (stir occasionally)
  2. Slice up your skinless salmon into smaller pieces and allow to sit in the juice of 1/2 a lemon for 5 minutes
  3. Slice up 4 small sheets of nori
  4. Slice up 1/2 an avocado
  5. In your serving bowl combine a mix of rocket and spinach leaves, you cooked and drained black rice, the sliced avocado and nori, and (optional) wasabi and soy sauce

Food

Recipe: Beet & Marinated Mushroom Salad

Makes 2 servings
(per 1) Carbs 36.8g / Fat 30.2g / Protein 16.7g / Calories 464


Ingredients

  • 1 avocado 
  • 2 beetroot
  • 4 portobello mushrooms
  • 40g (2 small handfuls) pumpkin seeds
  • 1/4 red cabbage
  • 3-4 large handfuls of spinach and rocket

Marinate Ingredients
(measurements not exact, just make enough to cover the mushrooms)

  • Olive oil
  • Balsamic vinegar
  • Juice of 1/2 a lemon

Method

  1. Preheat your oven to 200C (~400F)
  2. Prepare two beetroot to be roasted (remove tops, wash the outside, place in al foil and add a small amount of water inside), place the wrapped beetroots in a tray and allow to cook for 1 hour
  3. Create your marinate mix
  4. After beetroots have been placed in the oven slice up 4 portobello mushrooms and place them in the mix, allow them to sit in the mix for at least 15 minutes before you cook them.
  5. Cook the mushrooms on a medium heat in a skillet for approximately 10 minutes.
  6. Place mushrooms in a container in the fridge to cool down.
  7. Remove the beetroot from the oven after an hour, press a fork into the beetroot to ensure they are cooked, if the fork slides in easily they are done.
  8. Cut the other end off the beetroot and slice a line from the top to the bottom, this will allow you to easily remove the beetroot skin.
  9. After the skin has been removed dice up the beetroot and then place it in a container in the freezer to cool down for 10 minutes.
  10. Slice up 1 avocado.
  11. Cut up 1/4 of a red cabbage, and prep your spinach and rocket.
  12. Plate up the leafy ingredients, add the mushrooms and beetroot, sprinkle some pumpkin seeds over the top and then add your avocado!

Food

Recipe: No-Nonsense Chicken Noodles

chickennoodle.jpg

I am such a big fan of food that does not take long to cook, can be packed up into meal prep containers, and that doesn't 'waste' calories on filings. This meal is so good for that. Every now and again we buy 'low cal noodles', they're made from konjac root and are very low calorie per serving, serving your calories for all the good stuff like the veg and meat of the meal! This is the brand that I use.


Makes 4 servings
(per 1)  Carbs 12.3g / Fat 8.2g / Protein 31.8g / Calories 261


Ingredients

  • 500g chicken breast
  • 2 cups of green beans
  • 2.5 cups of snow peas
  • 1 cup celery
  • 1 brown onion
  • 1 green capsicum
  • 200g low calorie noodles (1 packet)
  • Black pepper
  • 1.5 tbsp sesame oil
  • 1/2 tsp olive oil (only if using a non-stick pan)

Method

  1. Cut the chicken into strips and place it into a pan on a medium heat to start cooking (with olive oil if it is a non-stick pan)
  2. Thinly slice the onion and pop it into the pan to cook with the chicken, add however much black pepper you like
  3. While the chicken is cooking top and tail the green beans and snow peas, also cut up the capsicum and celery
  4. When the chicken is almost finished cooking put the beans, snow peas, celery, capsicum and sesame oil into the pan
  5. While these are cooking together 'cook' the low calorie noodles according to the instructions on the packet (it usually involves just putting the konjac root noodles into boiling or hot water) and then add them into the pan with all the other ingredients
  6. Once everything is cooked through (vegetables should still be just a little bit crunchy, chicken should be cooked through) serve it out!

Food

Recipe: Superfood Snack Salad

This salad seriously packs a punch and is great to eat as a snack during work, it's high in protein and good fats to keep you feeling full and content. If you so desire you can also serve it with some brown rice.

This recipe has been adapted from our GET LEAN: Nutrition eBook. The GET LEAN eBook has 3 different ways of creating each recipe according to what best suits your body type. For the purpose of posting it on the blog I will be adapting it to one-size-fits-all. If you wish to see the whole recipe plus 24 others and heaps of nutritional information on food and how to eat better make sure you pick up a copy of the eBook!


Makes 1 serving
Carbs 33g / Fat 23g /Protein 13g / Calories 390


Ingredients

  • 1/2 cup kale
  • 1/2 cup spinach leaves
  • 1/2 cup cucumber
  • 1/2 cup green beans
  • 1/4 avocado
  • 20g pumpkins seeds
  • (optional) 20g sunflower seeds
  • 1 tbsp chia seeds

Serve with

  • Juice of 1/2 a lime
  • (optional) 1/4 cup brown rice

Method

  1. Wash vegetables and then cut up the cucumber and green beans
  2. Place them all into a bowl to serve
  3. If packing up the salad to take to work wrap the lime and avocado separately and cut/serve them with the salad when you are ready to eat it.