Natalie Carter Reviews: Supercharged Food By Lee Holmes

Lee Holmes, a columnist for WellBeing magazine and writer for Miranda Kerr's Kora Organics blog, was diagnosed with an autoimmune disease in 2006. Keen to treat herself without the use of drugs, Lee set out to research the benefit of using food as medicine. She successfully became a food and health researcher and developed a diet regime that led her to a full recovery.

The book, Supercharged Food, has a selection of dairy, gluten, wheat, yeast and sugar free recipes. The food is simple, easy to prepare and you are encouraged; by Lee herself, to experiment and adapt the recipes to suit you and your lifestyle. Like many of us natural foodies, Lee is bringing us back to our "roots" and getting us excited about healthy, fresh food.

The recipes contained in her book are in handy sections; including breakfast, lunch dinner, milks/teas, basics and of course desserts (all sugar free and incredibly tasty). Some of my personal favourites in Supercharged Food include:

- How to cleanse properly. Lee provides inexpensive ways to cleanse and the benefits of simple lemon and salt cleanses.

- Pantry Makeover. What to keep and what to ditch in your pantry

- My Favourite recipes: Almond Milk p.38, Chicken Liver Pate p.73, A twist on a favourite Shepherds Pie with Cauliflower Mash p. 142 and last but definitely not least Coconut (dairy free) Almond, Vanilla Ice-Cream p. 168

Her book, containing over 90 recipes, is aimed at those who are celiac, IBS sufferers, have food allergies and also those just wanting to improve their overall health.

Visit Lee's website to see more from her. Read about her background, great recipes and use the weekly food planner. The book is available for $34.99 (RRP) Murdoch Books, I urge you to get a copy and work it into your meals.

Valentine's Day Sweet (minus the sugar) Delights!

Chocolate 'LURVE' Custard

Serves 2

150 ml Cream (organic pref)
1 Tsp vanilla paste or 1 vanilla bean
Splash of organic milk (prob close to 50ml)
4 organic egg yolks
1 Tsp cacao powder (available from health food stores, even Coles & Woolies!)

Combine eggs, vanilla, cacao and cream in a bowl by whisking. Place a saucepan on low heat, pour in creamy mixture. Whisk again, be sure to constantly move your cream and eggs (we don't want scrambled eggs). Add the splash of milk, keep stirring. If at anytime the mixture smells overly milky or has any hint of a burning smell, remove it quickly and continue to stir off the heat. Just place back on when it's settled down and cooled a little. If you are one to panic, try a water bath and bowl over the top situation to mix your custard. The mixture should begin to thicken. Essentially you should be able to dip a spoon (wooden is best) into the mixture, pull it out and draw a line that holds down the centre of the spoon. Keep stirring until you achieve this consistency. Take off the heat, use a whisk to smooth out any bumps you may have missed and then place in a container to chill in the fridge.

We've used ZERO sugar, organic ingredients and no one will know the difference. The custard has a delicious grown up rich chocolate taste and surprisingly tastes sweet. Serve with fresh low to medium sugar fruit (berries, plums or peaches) and make your Valentine fall in love with you all over again!

Happy Valentine's Day xx

Also check out 2 of my other great Sugar free recipes:

Coconut Rough Balls

Frozen Yoghurt (use coconut cream or cream in place of yoghurt for a Paleo alternative)

Easy Recipes For Fat Loss & Clean Eating

Pea, Bean, Cucumber and Fennel Salad

Serves 2

Bulb of fennel (sliced thinly)
Cup of frozen peas (thawed and blanched for 1 min)
Cucumber (sliced thinly)
Green Beans (handful, blanched for 1 min then chopped)
Lemon juice (1/2 lemon)
Fresh Chives (snipped in for garnish)
Salt & Pepper
Olive oil (drizzle)

Combine all ingredients and serve next to a BIG juicy grass fed steak. Also would work well as a vegetarian option with some eggs or goats cheese. I have had this salad for breakfast with poached eggs and a handful of macadamia nuts, really goes down a treat!

Corn Salsa


Serves 4

2 Corn on the cob (grilled them on the BBQ or a griddle pan 10mins, turning occasionally)
2 tomatoes finely diced
1 cucumber finely diced
1 drizzle of Red wine vinegar
Little squeeze of lemon
Salt and pepper
1tsp Chilli flakes

Combine all ingredients and serve with a grilled piece of chicken or white fish. To increase healthy fat content add 1/2 avocado diced. Have this for lunch before a workout to boost your energy levels and smash through your workout with ease.

Beef and Eggplant Mince


Serves 4

This was a take on this recipe  my client V, had told me about. I had an eggplant lying around in my veggie box and was thinking of ways to use it before it had to be binned. Funnily enough, I didn't actually look at the recipe till I had finished and was just winging what I reminded the spices to be from V. Turns out I was pretty spot on! Just proves you don;t have to have strict rules when cooking and creating your meals. Think about combinations and flavours you like and test them out. The worst that can happen is it doesn't taste good but who cares, simply start again and perfect it as you go along.

Onion (finely diced)
Packet beef mince
1 Eggplant/Aubergine
400g of Passata (or use canned tomatoes blended up)
Spices: Cumin, cinnamon, paprika, chilli, turmeric (roughly 2 tsps of each)
2 garlic cloves (crushed)
Olive oil

Heat a pan on med heat, start toasting spices first just pop them all in together. You will smell them toasting, don't let the burn, just a toasting. Then add the onion and a good drizzle of oil. Once the onions start to reduce add the whole packet of mince, brown it off. So you should have a mincey, spicey, oniony thang going on. It'll look a bit like taco mince (pretty much that's the flavours). Next, add 400g of Passata (or so), add the eggplant and the minced garlic (I forgot to put it in at the beginning but it worked well at this stage). Give it a good stir and let it bubble for a few minutes then turn down to a gentle simmer. I recommend leaving it for 25mins on simmer, it'll just get better the longer you leave it.

This mince is delicious served with eggs for breakkie or in iceberg lettuce (similar to a wrap). Gluten free and a great one to prepare ahead of time and stores well in airtight containers for up to 5 days. Freezable too!

Chicken & Veggie Bolognese


Serves an army!

A good one for the weekend and can be frozen for those nights when cooking isn't high on your agenda.


1.5 kg Chopped Mixed Veg (carrots, onion, broccoli, zucchini, beans, cauliflower) It was a LARGE assortment of all vegetables remainders at the bottom of our veggie draw.
Tomato chopped 2 cans
Passata 300g
Chicken breast 1kg (chunks)
Good handful of Basil (fresh)
Pepper and Salt

 In a large fry pan place 2 Carrots, 2 onions, diced and sweated down with olive oil for 5 mins, medium heat. Add chicken and brown all over.  Next, add all the veg to a large pot, add the liquid (tomatoes). You will also add the chicken, carrot and onion to this pot and give it a good stir through. Leave to simmer for 2 hrs.

You should be left with a chunky, veggie, chicken stew. You can serve it with some veggie spirals (in place of pasta) or my favourite, cauliflower mash!

Cauliflower mash

Steam 1/2 head of cauliflower till cooked through. Mash it thoroughly add a touch of olive oil and grate some fresh Parmesan cheese through it (about 1/4 cup). Don't forget to add salt and pepper.


Lastly, this was the result of one of my Sunday Food Preps. Tahini meatballs and Lemon & Thyme Chilli Chicken. Their are many benefits to a food prep session, the most obvious being that it helps keep you on track with your eating plan during the week. I also find it super beneficial getting organised for my week on a Sunday. It only takes me 30 minutes and then I'm prepped for at least 3-4 days. It definitely saves times and takes the hassle out of "what should I eat today"

Tahini Meatballs

Packet lamb mince
1 egg
Tsp sweet smoked paprika
2 tbsp tahini

Combine all ingredients, then roll (with wet hands) into small balls. You'll get about 15-16 balls.

Place non-stick frying pan on medium heat pace 5-6 balls in at a time to brown on both sides. Once all batches are browned, place in a pre-heated oven (200 degrees Celsius) for 15 mins.

Serve with a fresh, green salad and nice dollop of home made hummus

Lemon & Thyme Chicken

1 tbsp Thyme
1 tbsp Chilli dried
Juice of 1 Lemon
500g Packet chicken breast

Marinade all together for 15 minutes, grill and serve. Yep Done!

Interview With Zoe Daly: Asia Pacific Champion Fitness Model & IFBB Bikini Champion

Zoe Daly, current Asia Pacific Champion for Fitness Model and IFBB Bikini Champion

She's all fired up and ready to go to compete in The Arnold Sports Festival in the USA March 2012. She's a fierce competitor and wants to win. I wanted to find out about her training and secrets to her success, to share with you all.  

NC: How long have you been a sports model/athlete for and did you come across any hurdles or road blocks?

ZD: I have always been fit & healthy, coming form a family of Doctor’s & fitness fanatics the foundations were laid at a young age! I became fascinated by fitness modeling whilst studying personal training. In May 2010 I decided to enter my first competition. I had never even watched a comp ~ before I just threw myself in the deep end! I came 3rd that day in a line up of close to 30 girls~ I was instantly addicted! Now 19 short months on, I am the Asia Pacific Champion for Fitness Model & the IFBB Bikini Champion, I also hold 3 NSW State Titles. I am now preparing for the world stage, it’s surreal!

Do you think vision boards/visualisation help you towards 

achieving your goals?

 I am definitely inspired by imagery, however I do not have a vision board as such. In all honesty I don’t need it! It’s all in my head!

How many days per week do you train?

 I train weights 5 days per week, I do 3 classes per week consisting of Pilates, Yoga & Body Balance & I also do 1-2 sprint sessions.

What about downtime. Does that exist in your world? 

 Yes downtime is SUPER important! I have 2 rest days every week, one in which I will still do Yoga, get a massage & sometimes an infrared sauna and the other (usually a Sunday) where I do nothing but relax! Rest is when your body recovers & this is when growth occurs. Rest is just as important as the training itself & without adequate rest you will not make improvements.

Zoe, tell me about your current goals for 2012

 My immediate goal is to compete at the prestigious Arnold Sports Festival in Columbus Ohio, USA on March the 1st and to earn my Pro Card! My goal is to win! I am in prep mode as we speak and I am getting in to the best shape of my life. It is such a huge honor to be selected to compete at this spectacular event. Goals beyond the Arnold's are to expand my online coaching business and start my Psychology degree ( I have put studies on hold as my competition requires 100% of my time).

Eating must make a significant difference to how you look up on 

stage, tell us your top 5 tips/rules you live by for looking leanon stage

When it comes to looking lean on stage there are no short cuts and no such thing as a “quick fix” it’s 100% nutrition & 100% training! My 5 top tips I live by for looking lean on stage would be: 

• Eat 5 small meals a day

• Eat every 2.5-3 hours to keep your metabolism firing

• Eat protein with every meal 

• Stay away from all processed food & starchy carbohydrates 

• Drink plenty of water! Did you know that being dehydrated actually causes the body to store fluid?

They say breakfast is the most important meal of the day. Do you agree? What's your favourite breakfast?

Yes certainly! Breakfast is super important as it kicks your body into fat burning mode by reigniting the bodies furnace aka the Metabolism! If you skip it your body will go in to starvation mode and any food you eat later will likely be stored as fat rather than being burned as energy.

My favourite breakfast would have to be grilled lean lamb & a handful of cashews. I also love omelette's with baby spinach & avocado. It’s all about good fats and protein.

Do you feel restricting carbs is the answer to looking lean? Or are there other options?

Restricting certain carbs such as starchy or processed carbs will definitely help you get leaner as the body stores more fluid when eating these foods. However depriving the body of carbs for a sustained period of time is detrimental to your well being. At the end of the day, to keep lean, nothing beats a balanced clean diet with high protein, moderate low GI carbs, plenty of exercise & a positive attitude!

For you, is it a case of trial and error with your diet or do youstick to a certain plan constantly and never change it? 

I know my body very well. I generally follow a plan, especially when I am preparing for a comp, however it changes regularly to stop the body adapting or forming intolerance's to foods. You have to eat a variety of foods and keep the body guessing!

You have abs that are the envy of many girls out there, what are your favourite 

exercises or is more a case of "abs are made in the kitchen?"

(Zoe giggles) Thanks! I have good genes. I love Pilates. I actually never train Abs. A lot of ab exercises are a waste of time in my opinion. The trick is to have a a strong Transverse Abdominus (TVA) which you get through Pilates breathing, other exercises only target your Rectus Abdominus. I have a very strong TVA hence why I am so defined. But yes, Abs are definitely made in the kitchen! You could train them every day but if you aren’t eating clean 80% of the time your hard work will go unnoticed.

How will you celebrate after your show and what's next for Zoe

Daly?

After the Arnold’s my partner and I are going to New York City then to Hawaii so that will be the ultimate way to celebrate!

I believe the sky is the limit and this is only the very beginning of my career! I am visualizing myself on the Pro Circuit... big things are coming on 2012! BOOM!

Check out Zoe's Facebook page to track her progress and give her some well wishes! 

Did you see Justine Switalla and Raechelle Chase's interviews? More great girls doing so well in the Sports/Fitness Model arena. All the motivation you need to get into training! 

If you have important goals to achieve in 2012, I'd love to help you. Please email me (natalie[at]newoutlookfitness[dot]com[dot]au, replace brackets with correct symbols) and find out more about online coaching and programs New Outlook Fitness has on offer.

Guest Post: Kat Eden From Woman Incredible

The Prefect Breakfast To Give Your 2012 Some Va-Va-Voom 

Whilst I don't believe that there are set rules to truly map out an exact 'template' of a perfect day (after all, your needs change frequently), I do believe there are some rules that are simply true for everyone when establishing great eating patterns. 

One of those is at least 90% of the time to choose the right breakfast. The 10% just gives you a little room to breathe on those days when you feel like throwing the rules out the window. But I guess you might find you don't want to throw those rules out the window if they're working for you!

When you eat a great breaky you will:

• Set yourself up for nutritional success for the day ahead
• Reduce food cravings
• Have great focus and energy
• Train well if you're training later, or recover well if you aren't training
• Kickstart your metabolism and digestion
• Ensure optimal neurotransmitter function (happy hormones and motivation hormones)

I believe, and it's been my experience both personally and professionally, that the perfect breakfast to achieve all of these things is one based on protein and good fats. Zero carbs, or just minimal like occasional green vegetables (WITH your protein and good fats). It's important to avoid foods that cause an insulin spike first thing in the morning - save the carbs for later in the day. 

So this week for breaky I want you to try what I call a 'meat and nuts' breaky. It basically means some combination of animal protein (I'm using meat as a collective term so eggs or protein shakes are fine), and some added good fats like coconut oil, 6-10 nuts excluding peanuts, or some avocado.

Notice how your energy and food cravings are affected when you eat the perfect breaky!

Kat Eden is a Melbourne based personal trainer, nutrition and lifestyle coach, and writer. Visit her blog www.womanincredible.com for free blog updates (it's all about loving the life you live!) and to get instant access to your free copy of Kat's book "The Truth About Female Fat Loss"

Dietlicious Cleanse: Lose Your Post-Xmas Bulge

It's cleanse time! Thanks Dietlicious

We all are fully aware of the delights on offer from Dietlicious and Gourmet Dinner Service and if you don't I suggest you quickly make your way to their site and check it out. Dietlicious, provider of amazing tasty, calorie controlled meals, has "one upped" themselves by developing a Cleanse program!

Just in time for the post-Christmas and new year, the gang at Dietlicious have been inspired to help all you guys out there stick to your New Years resolutions with an easy to follow meal plan. It was designed to re-balance, cleanse and energise the body without being one of these cookie cutter "detox plans". I was lucky enough to be consulted for my professional opinion in the whole process and can honestly vouch for this much needed plan. It provides you with enough energy requirements so you're not left feeling lousy but refreshed. A cleanse will always be tough on your system however this is due to the fact that caffeine, booze and processed food control people's lives. If you eat clean most of the time your cleanse process will be a breeze.

What's on offer?

Dietlicious already provide a home delivery meal service which provides gourmet, fresh meals for your convenience and weight loss plan. The cleanse plan focuses on eliminating toxins and additives from your diet. For the duration of the plan (5 or 10 days) you will remove dairy, wheat, caffeine, red meat and processed foods form your body. This allows for a system re-boot if you like. A nice holiday from the over zealous indulging over the holiday period.

The food at a glance:

Enjoy fresh marinated fish, lots of veggies, nuts, seeds, delicious fresh smoothies (think mango, berries and cacao) fresh fruit, whole grains such as brown rice and quinoa (hello quinoa). Chicken is also on the menu, so our protein requirements are satisfied. To take a look what's on offer, here's the menu

Trout with olive crust- my personal fav

Cost:

Value for money is always a high priority for most people when it comes to most health programs and this does not disappoint. The 5 day plan only costs $175 (plus delivery) or $35/day. In comparison to other plans offered by various other meal delivery services, this comes out on top. The freshness and quality of food alone would make anyone, gourmet or food phobic, impressed.

The results:

After the 5 day cleanse, combined with following my normal exercise program, I managed to shave off 3 kilos. I was lucky enough to test out the plan before Christmas, so I was thrilled that I had now made a little extra room for Christmas trifle and a few extra slices of ham! I strongly recommend you give this cleanse a go, it's not about losing a few kilos but more focus on feeling refreshed and energised after the party season.

If you would like a re-energising program to accompany your Dietlicious cleanse please send me an email: natalie(at)newoutlookfitness(dot)com(au) (use appropriate characters). We focus on core, balance work and strength. It's all about creating a balanced environment, free of stress and pain.

My Interview with Justine Switalla, Sports/Fitness Model

I know how much you all love hearing from professionals in the fitness industry and a lot of you idolise sports/fitness models. Those that are constantly chasing their dreams are high up the ladder, in my book and in case you aren't familiar with the lovely Justine Switalla, check out Justine's Facebook page  to see how smoking she is looking at the moment. I was lucky to interview her about where her passion for fitness started, what her indulgences are and what her plans are for the future hold. Without further adieu, I give you Justine Switalla.

NC: Justine, you are a sports model, athlete and PT (to name a few). When

and how did your passion for changing your body start?

JS: My passion for fitness started when I was young, I was always into sports and dance so fitness has been in my blood for a long time. It all shifted up a gear when I moved to Australia in 2004, that is where I started studying and weight training. Once I understood the benefits of weight training there was no looking back, I started to see changes in my body and I loved it. 

Nutrition was also a big thing for me, I never used to eat enough protein, peanut butter on toast was my favourite meal. When I started prepping for my 1st show in 2008 I really started to see how important nutrition was and how much it impacted the shape of my body. I had more energy and could get through my workouts a lot easier. 

I used to love group fitness/cardio and was fit, but felt like my body wasn’t tight and toned. My actual weight doesn't change too much on the scales but over the years my shape and tone definitely has. Fitness isn’t a hobbie for me, it is a lifestyle, it is a way of life for me now. 

Being educated is important to me and also been able to impact others in a way that hopefully they can make the same changes that I made.

What drives you to succeed?

Once you start living out your passion there are so many reasons to keep going. Success comes on so many levels but I think as long as you stay grounded and on your correct path then success is inevitable. I have this passion deep down inside of me that I can’t control, I am living the dream and love that I am impacting people in a positive way.

 What do you think the biggest mistake most girls make when trying to get lean and lose body fat?

2 things:

Number 1 would be yo yo dieting! It screws up your metabolism and only sets you back in the long run. It is so important to find a healthy balance, life isn't about counting calories and weighing everything you eat, life is for living!

Number 2 would be too much cardio and not enough weight training. Girls are scared of lifting heavy weights as they think they will get huge. Note this ladies; lean muscle burns fat, so spend less time on the treadmill and get into the weights area. If you are scared and unsure, get a trainer don't waste time not knowing, get in there and get started!!

  What are your 5 food essentials you consume everyday?

Eggs, chicken, salad and green veggies, fruit and oats

 Do you have any motivational quotes that help you in the gym, when

pushing out that extra set?

I always visualise myself in a bikini and see the body that I want to see, visualisation is a valuable tool to help you get your desired result.

WHY WAIT, WHY HAVE REGRETS, LIFE IS TOO SHORT TO BE UNHAPPY, JUST DO IT!!!

 What body part do you enjoy working the most? Do you hit it with a

favourite exercise?

I love training back, having a toned back is sexy :) My fave exercise for back are dead lifts and pull ups.

 You have a strong presence on Facebook and Twitter. Do your

fans/supporters motivate you? How?

OMG- YES!! I pinch myself daily at the impact that I have on my followers and supporters. Everyone has a story and everyone has had to deal with crap in their life. When I hear how someone has overcome issues and turned their life around then HECK YES I am inspired. My supporters and followers keep me going everyday, I definitely wouldn’t be where I am today without their constant support and encouragement, they give me strength.

 You have appeared on an Oxygen cover and also featured in several

fitness campaigns. I know a lot of my readers have that goal. Any advice

for them?

It is a tough industry, it is very cut throat and it can be very ruthless at times. My biggest piece of advice is to just BE YOU, be consistent and true. If you are on the right path and remain focused and driven then you will succeed. It takes time and you need to be patient. Never sell yourself short, you cant take the easy road, you have to trudge along the road and take the knocks with the successes. It all falls into place eventually. The key is to never give up on your dreams!

  Did you make any NY resolutions for 2012 that you'd like to share with us?

I always have health and fitness goals, they are all year round, I don’t believe that we need a set date to start being healthy, it should be a continuous goal all year round.

One of my non-fitness related goals was to take more time to give to those around me. To be able to switch off and relax more. Life is very busy and as you can imagine my head is always full of everything that goes on in the virtual world. So been able to just ‘be’ and ‘love’ those in my real world is something I am working on doing this year.

 Do you believe mentors or coaches help in the whole process of

changing your body?

Yes absolutely. It is so important to have the right guidence and support throughout a body transformation. It is crucial to have the correct calculated nutrition to actually start to see body fat drop off. People who don’t seek guidence will not see the results as quickly as someone who has had a specific diet calculated for them by a qualified coach or trainer. We as a nation consume far too many calories, you don’t even realise all the hidden calories that you consume on a daily basis that could be holding you back from achieving your goal weight.

 You are human so what's your biggest indulgence? How often do you indulge?

I like to have a free meal once a week where my partner and I go out and eat what ever we feel like. It is usually some cake after a nice meal, or sometimes I might just opt for pancakes as my meal! Also, If I am not in full diet mode for a shoot or a comp, I like to have the odd glass of wine:)

  Tell us about your comp schedule for 2012? Are there any

nerves?

I am still undecided if I am going to compete this year. I have a lot on with photo shoots and other modelling work that I feel it isn’t that necessary. My goal is to get myself into tip top shape for a bikini shoot at the end of Feb and then from there try and maintain it as much as I can so I am photo shoot ready at anytime.

If I do jump up on stage it will be at the Nabba/wff Christchurch show in May. I am from Christchurch so it would be an awesome feeling to get up on stage in front of my friends and family. I guess I just have to wait and see how the year pans out. I don’t really get nervous, it is more excited butterflies. Nothing tastes better than the taste of success, it isn’t about winning it is about the journey and most importantly feeling the best you have ever felt after all your hard work.

What a star! Thank you so much for your time. Please check out Justine's website: www.justineswitalla.com and go give her some love! 

If you have important goals to achieve in 2012, I'd love to help you. Please email me (natalie[at]newoutlookfitness[dot]com[dot]au, replace brackets with correct symbols) and find out more about online coaching and programs New Outlook Fitness has on offer.




Read another interview with another fitness competitor and beautiful, buff gal