Quick Fix: Knee Injury

Wouldn't it be fun to come off a Vespa and have it land on my knee? Said Nobody, Ever.

Including me.

However, in the interests of not living a boring, unchallenging life, I headed off to learn how to ride a scooter. Seems, it had plans for me, which involved reminding me that a quick moving, heavy chunk of metal atop an engine can be extraordinarily heavy especially when it lands on your limbs.

The abridged version of the whole story is that I had a Vespa land on my knee and over the coming week, I continued to attempt to move on it and only made it more intensely sore and tender. Thankfully, I booked in with a physiotherapist near home and she went through a variety of tests to ensure nothing really dramatic had occurred. It was a lateral ligament stretched and my hyper-flexible right shoulder had sub-luxated. Apparently, due to a yoga injury over a decade ago, I regularly engage in sub-luxing my shoulder and my body awareness and ability to compensate ensures that it doesn't create impingement.

No wonder I go on and on about shoulder stability in classes.

Within two appointments, I've gone from walking and sitting in pain to being able to return to BodyPump (with plenty of modifications!), walking without issues and the bruising and swelling has gone down immensely. I am doing All The Things. In case you're wondering what All The Things are, here's my guide.

Fix My Injury STAT. I have no time or patience for this: the checklist.

• Book in with a physiotherapist. Make sure you feel confident with the person you're seeing though - if there's any doubts that they can help you, perhaps you'd be best to seek a referral to another practitioner either within the same practice or outside it. Don't be afraid to sever a relationship that doesn't feel right. I'm fortunate to have found a physiotherapist I really trust - knowing she has worked with elite athletes in the fields of football, gymnastics and dance really wins me over too. 
• Do the at-home work. I know foam rolling and spiky ball and self-massage and the soda crystals and bandages are boring, but they're going to fix you. So just do it.
• Use an all natural muscle rub. Sure, you could use highly medicated, expensive stuff like Voltaren and Nurofen gel but I assure you, I have had much better results with an all-natural, plant-based product my physiotherapist recommended and used in treatment. It's called Relievamed and it's made in Australia. It smells like eucalyptus and ginger. Totally calming.
• Take curcumin supplements to prevent and treat inflammation. There's clinical evidence that supports the regular intake of curcumin supplements, especially in the treatment of arthritic pain. Any injury that results in muscle and joint swelling and pain, or even digestive bloating and discomfort, can be alleviated and prevented with good quality supplements. I take Flexofytol, which is high strength, fast absorbing and Australian made. Totally clean and pure, and leaves zero after-taste. Two  a day is perfectly enough.
• Find other ways to move and train that don't further inflame your injury. I love to move. It is my physical and my mental health therapy! While it isn't ideal to have an injury, of course, in fact it can push you to get creative and find other ways to train that don't involve your usual routine methods. This is good. Embrace it.

Vibrant Vegetarian Recipes from Bazaar by Sabrina Ghayour

Another instalment in my offering of delicious recipes to inspire you to enjoy preparing and making your own meals. What I love about recipes is that you can either follow them to the very nth degree or you can read them, consider, and add, subtract or manipulate the ingredients or the quantities to meet your own tastes.

These fabulous recipes from middle-eastern inspired new cookbook, Bazaar by Sabrina Ghayour, published by Hachette Australia, Hardback $39.99. Photography by Kris Kirkham.

CARROT, FENNEL SEED

& RED LENTIL SOUP

WITH LABNEH & SESAME OIL

2 teaspoons fennel seeds

vegetable oil or ghee

50g fresh root ginger, peeled and finely

chopped or grated

1 onion, diced

500g carrots, scrubbed and cut into

rough chunks

2 fat garlic cloves, roughly chopped

1 teaspoon turmeric

2 litres boiling water

juice of ó lemon (about 2 tablespoons)

150g uncooked red lentils

4 tablespoons labneh or thick

Greek yogurt

4 teaspoons sesame oil

Maldon sea salt flakes and freshly

ground black pepper

couple of pinches of pul biber

chilli flakes, to garnish

SERVES 4

Toast the fennel seeds in a large, dry saucepan over a medium heat for

2 minutes, then drizzle in a little vegetable oil or ghee and add the ginger

and onion. Saut. until the onion begins to soften, without letting it brown.

Add the carrot to the pan and stir-fry until the edges begin to soften.

Now add the garlic, turmeric and a generous amount of salt and pepper

to the saucepan and mix well. Pour over the boiling water, adjust the

heat to bring the mixture to a simmer and simmer gently, without a lid,

for 45 minutes. Allow to cool slightly, then blitz the mixture using a handheld

blender or transfer to a food processor or blender. Return the soup to

the pan if necessary, adjust the seasoning, then stir in the lemon juice.

Set the pan over a medium heat and stir in the red lentils. Simmer, stirring

occasionally, for 30–40 minutes, or until the lentils are soft. If the soup

seems too thick, blitz half the mixture using the hand-held blender,

food processor or blender.

Divide the soup between 4 bowls. Dollop 1 tablespoon of labneh into

each bowl and drizzle 1 teaspoon of sesame oil over the top. Finish with

a sprinkling of pul piber and serve.

COURGETTE, PEA

& SPINACH SALAD

WITH PRESERVED LEMON DRESSING

150g fresh peas

50g pumpkin seeds

2 courgettes, coarsely grated

150g baby spinach leaves

For the dressing

2 teaspoons coriander seeds

4 preserved lemons

4 tablespoons olive oil

freshly ground black pepper

SERVES 4–6

 Bring a small saucepan of water to the boil, add the peas and blanch for

2 minutes. Drain the peas and rinse them in cold water, then drain well

and set aside.

Toast the coriander seeds for the dressing in a dry frying pan over a medium

heat for about 1 minute, until they release their aroma. Remove from the

heat, transfer to a pestle and mortar and crush them lightly, grinding just

enough to crack the seeds.

In the same frying pan, toast the pumpkin seeds for 3–4 minutes, or until

they are slightly charred around the edges and have some colour. Transfer to

a bowl and set aside to cool.

To make the dressing, you can either chop the preserved lemons very finely

and purée them by hand using a pestle and mortar, or blitz them in a mini

blender. Transfer them to a bowl, season with black pepper, stir in the olive

oil, then the crushed coriander seeds and mix well (you won’t need salt, as

the preserved lemons are already salty).

Put the grated courgette, spinach leaves and the peas into a large mixing

bowl, pour over the dressing and toss very lightly using your hands to coat

the leaves. Arrange the dressed leaves on a large platter and scatter with the

roasted pumpkin seeds. Serve immediately.

 SWEET POTATO, COCONUT

& THYME BAKE

750g sweet potatoes, peeled

2 fat garlic cloves, thinly sliced

4–5 sprigs of thyme, leaves picked

and roughly chopped, reserving some

for garnish

400ml can full-fat coconut milk

Maldon sea salt flakes and freshly

ground black pepper

SERVES 6–8

Preheat the oven to 220ºC (200ºC fan), Gas Mark 7. Select a large baking

tray or ovenproof dish about 26 x 20cm.

Using a mandoline slicer or a food processor slicing attachment set to

a medium thickness, thinly slice the sweet potatoes. Alternatively, thinly

slice by hand.

Use one-quarter of the sweet potatoes to create an overlapping layer in the

base of the baking tray or dish. Distribute one-third of the garlic and thyme

over the potato layer and season generously with salt and pepper. Repeat

this layering process, finishing with a layer of sweet potato slices. Pour

over the coconut milk, then gently press down on the contents of the dish

with a spatula to compress, season with salt and pepper and sprinkle with

the reserved thyme.

Bake for 20 minutes, then press down on the potato slices with the spatula

to submerge them in the coconut milk. Return the dish to the oven and

bake for a further 20–25 minutes. Serve immediately.

Quick and Simple Salads - Stick To Your Healthy Resolutions

Whether you are already a fruit, vegetable and earth-loving nutrition guru or you're working on improving the amount of fibre, vitamin and macronutrient rich foods in your daily meals, I've got you covered. The 5-Minute Salad Lunchbox has a whole bunch of kickass ideas around combinations of flavours and colours to make your lunch delicious, satiating and balanced. Far from bland or insubstantial, as sometimes salad can be, these recipes have a protein, fibre-rich vegetables or pulses, and flavour rich seasoning that will keep you satiated for hours. Eating healthily is not about compromising what you actually enjoy and want for something you feel you should have. This is about discovering meals and foods you DO enjoy and that you DO want, recognising that foods that are good for you are also freakin' delicious once you start experimenting and realising you can have so many things you hadn't factored into a healthy diet and really enjoy them. Sometimes, exchanging full fat butter for nut butters, or using roast vegetables and crunchy roasted chickpeas in place of chips and starchy, processed burger patties can be a revelation.

Without further ado, the recipes. What are you going to make this week? Let me know on Facebook.

LEFT-OVER ROAST VEGETABLE SALAD

Substitute toasted pine nuts or almonds if you don’t have cashew nuts.

200 g (7 oz) left-over roast vegetables, such as carrot, pumpkin (winter squash), parsnip, potato, sweet potato and beetroot (beets), sliced or cut into bite-sized pieces

2 large handfuls of baby English spinach leaves

small handful of parsley leaves, roughly chopped

30 g (1 oz) cashew nuts, roughly chopped

2 teaspoons sumac

               

TAHINI DRESSING

1 teaspoon minced garlic

2 tablespoons tahini

juice of ½ lemon

1 tablespoon water

salt and freshly ground black pepper, to taste

1.       Toss the salad ingredients together, then tip into your lunchbox.

2.       Combine the dressing ingredients in a small jar or container with a tight-fitting lid.

3.       Pour the dressing over the salad just before serving and toss well.

LENTIL, HALOUMI & HERB SALAD

Cat's Note: as a vegan, I substitute vegan haloumi or chickpea tofu for the halouomi in this recipe. There's also nut-based vegan "cheese" or you could fry some tofu or add tempeh instead.

  

50 g (1¾ oz) slice of haloumi, fried in hot oil for 3 minutes, cubed * vegan halloumi recipe

150 g (5½ oz/⅔ cup) drained tinned brown lentils

1 tomato, diced

handful each of mint, parsley and coriander (cilantro), chopped

LEMON & CUMIN DRESSING

juice of ½ lemon

1 teaspoon ground cumin

2 tablespoons extra virgin olive oil

salt and freshly ground black pepper, to taste

1.       Toss the salad ingredients together, then tip into your lunchbox.

2.       Combine the dressing ingredients in a small jar or container with a tightfitting lid.

3.       Pour the dressing over the salad just before serving and toss well.

RAW BRUSSELS SPROUTS WITH PEAR, HAZELNUTS & PECORINO

The sweetness from the pear and cranberries (also known as craisins) are the perfect foil for the peppery bite of the raw brussels sprouts. Apple will work just as well as pear and, while the hazelnuts bring something really special to this salad, walnuts are great here, too.

Cat's Note: as a vegan, I don't add pecorino but if you want an alternative, there's a cashew based vegan cheese alternative below.

150 g (5½ oz) brussels sprouts, shredded

1 pear, thinly sliced

30 g (1 oz) roasted hazelnuts, roughly chopped

30 g (1 oz/⅓ cup) grated pecorino

2 tablespoons dried cranberries

small handful of parsley, roughly chopped

CIDER VINEGAR DRESSING

2 teaspoons dijon mustard

1 teaspoon honey

1½ tablespoons apple cider vinegar

2 tablespoons extra virgin olive oil

salt and freshly ground black pepper, to taste

1.       Toss the salad ingredients together, then tip into your lunchbox.

2.       Combine the dressing ingredients in a small jar or container with a tightfitting lid.

3.       Pour the dressing over the salad just before serving and toss well.

Vegan parmesan cheese

ingredients

• 1 cup unsalted cashews (150 g)*
• 4 tbsp brewer’s or nutritional yeast
• 1 tsp fine sea salt
• 1 tsp garlic powder

instructions

1. Grind all the ingredients in a grinder or food processor until well mixed.

Extracted from THE 5-MINUTE SALAD LUNCHBOX by Alexander Hart, published by Smith Street Books, RRP AU$24.99 or NZ$28.99 Photography © Chris Middleton / Food styling © Deborah Kaloper. 

Deliciously Ella Plant Based Recipes

I don't know about you, but I am a total sucker for cookbooks. Sure, blogs and websites and instagram are all awesome inspiration and I regularly end up recreating dishes or even just condiments and seasonings I've seen online, but nothing beats the loveliness of a solid, old-fashioned cookbook.

My new kitchen helper is Deliciously Ella The Plant-Based Cookbook by Ella Mills (Woodward), published by Hachette Australia (RRP $32.99). All photographs by Nassima Rothacker.

The following recipes are my favourites from the book. I'd love you to tag me if you make them and want to share a photo to instagram! I'm at @cat13gram.

HERBED LENTIL BALLS
WITH TOMATO RELISH
AND GARLIC CREAM

I know these may sound a little strange, but they taste amazing – especially

sitting in a bed of tomato relish and dressed with garlic cream. They’re

full of flavour thanks to the thyme, rosemary, parsley, garlic and onion.

I love them served simply with some brown rice and salad.

MAKES 10

150g dried green lentils

1 large onion, sliced

2 garlic cloves, sliced

2 tablespoons buckwheat flour

2 tablespoons olive oil

handful of parsley, roughly

chopped

1 teaspoon dried thyme

1 teaspoon dried rosemary

salt and pepper

for the tomato relish

6 tablespoons tomato purée

3 garlic cloves, peeled

2 teaspoons balsamic vinegar

1 teaspoon maple syrup

100ml water

handful of parsley

pinch of ground cumin

pinch of chilli powder

pinch of smoked paprika

for the garlic cream

100g cashews, soaked for at least

3 hours then drained

10 tablespoons almond milk

3 garlic cloves, roasted (see

page 35)

splash of lemon juice

Preheat the oven to 200.C (fan 180.C).

Start by placing the lentils in a pan of boiling water. Cook for

20–25 minutes until tender but still with a slight bite. Once cooked,

drain and leave to cool to room temperature.

While the lentils are cooking, place the onion and garlic in a pan

over a medium heat with a drizzle of olive oil and some salt and cook

for 5–10 minutes, until soft. Then leave to cool to room temperature.

Place all of the ingredients in a food processor and pulse until

it forms a thick paste. Scoop balls of the mixture out of the food

processor using an ice-cream scoop, smooth them a little by rolling

them in your hands if you like, then place them on a baking tray

and bake in the oven for 35–40 minutes. Check the lentil balls are

cooked through by inserting a knife into the middle of one ball –

if it comes out clean they’re ready, if not bake for a little longer.

While the balls are in the oven, prepare the tomato relish and garlic

cream. Simply place all of the ingredients for the relish in a food

processor and some salt and pulse until smooth. Then do the same

for the garlic cream, adding salt and pepper to taste. Serve the

lentil balls piled high with the relish and garlic cream.

TIP

These are delicious served warm straight out the oven – if you’re

doing that then gently warm the tomato relish too.

YELLOW THAI CURRY

Aubergines are one of my favourite ingredients to use in a curry as they

soak up all of the flavours like a sponge. I’ve lost count of how many

bowls of this curry I’ve eaten in the last few years; when I’m having a

busy week I pop into the deli and devour a bowl with brown rice – it’s

warming, hearty and always keeps me going for hours. This one also

happens to be one of Matt’s favourites too.

SERVES 4

for the curry paste

1/2 large onion, roughly chopped

1 red chilli, roughly chopped

1 garlic clove, roughly chopped

1 thumb-sized piece of ginger,

peeled and roughly chopped

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon ground turmeric

1 lemongrass stalk, bashed and

roughly chopped

1 lime leaf

31/2 tablespoons coconut oil

for the curry

2 red peppers, deseeded and cut

into bite-sized chunks

1 large aubergine, cut into bitesize

pieces

100g button mushrooms

100g baby corn, cut in half

olive oil

1 tablespoon coconut oil

2 x 400g tins of coconut milk

(see tip on page 174)

1 tablespoon tamari

handful of Thai basil,

roughly chopped

salt

Preheat the oven to 240.C (fan 220.C).

Place all of the paste ingredients in a food processor and blitz

until smooth.

Place the peppers, aubergine, mushrooms and baby corn in a baking

tray with a little olive oil and salt. Roast in the oven for 10–15 minutes,

so that they take on a bit of colour, then remove and leave to one side.

Next, place the coconut oil in a heavy-based pan over a medium

heat. Once hot, add the curry paste and cook for 5 minutes until

soft. Add the coconut milk and tamari and bring to the boil – then

lower the heat and simmer for 5 minutes. Remove from the heat and

blitz using a hand blender, then pass through a sieve to remove any

unwanted bits (if needed). Place back on to a medium heat and

add the roasted vegetables, then cook for a final 5 minutes. Try not

to overcook this curry – the sauce only needs this short cooking time

and there is a chance it could form a layer of oil on top if you cook

it for longer and reduce it too much.

Once everything is cooked through, sprinkle with a handful of chopped

Thai basil.

TIP

You could make a double batch of this curry and freeze half for

another day. It freezes so well and is really easy to cook straight

from the freezer – just place it into an oven set at 200C (fan 180C)

for 20–25 minutes until cooked through.

SPICY MISO AUBERGINE AND BROCCOLI SALAD

This salad was a real hit in the deli, and it’s one of my go-tos as well.

We used to serve it cool, but have recently discovered a new love of

serving it warm, straight out the oven and couldn’t recommend that

more. The dressing is partly what makes this so good and I use it a lot

in other dishes – the ginger, miso, sesame and lime mix is a real winner.

SERVES 2

AS A MAIN DISH,

4 AS A SIDE

2 medium aubergines, chopped

into bite-sized chunks

1 large head of broccoli, chopped

into florets

pinch of chilli flakes

handful of coriander, chopped

handful of sesame seeds

salt and pepper

for the miso dressing

4 tablespoons miso paste

juice of 1 lime

1 tablespoon rice vinegar

3 tablespoons sesame oil

1 thumb-sized piece of ginger,

peeled and grated

Preheat the oven to 240ºC (fan 220ºC).

For the dressing, blitz the miso, lime juice, vinegar, sesame oil,

ginger and some salt and pepper in a blender until smooth. If

you don’t have a blender, dissolve the miso paste in a tablespoon

of boiling water then stir through the other dressing ingredients.

In a large baking tray, mix the aubergine with the dressing and

roast for 30–35 minutes. At this point, remove the tray from the

oven and switch the oven over to the grill setting. Mix the broccoli

florets with the aubergine, then place the tray back in the oven for

another 10 minutes until the broccoli is lightly charred on top and

the aubergine is soft and golden.

Once cooked, remove from the oven, place in a serving bowl

and sprinkle with the chilli flakes, coriander and sesame seeds

before serving.

New To Vegan Life: Meeting Nutritional Needs

Are you a Negan (New Vegan)? Welcome to the club.

I have been eating mostly plant-based meals for over a decade but it is a new choice to consume a purely vegan diet. I had been safe in my knowledge that chicken, fish and yoghurt were enabling me to earn top marks on my blood test results. B12? Iron? Calcium? Gold stars!

While it can take a little more planning and awareness around combining plant based foods to ensure you are meeting your nutritional needs for optimum health, once you understand which foods have the highest quality of calcium, B vitamins, magnesium, iron, zinc and protein, you can go wild with exploring flavours knowing that within each week, you're ticking all the boxes.

For me, I know the foods I really love and rely upon for essential nutrients, but I have a bad habit of not incorporating enough variety and adventure into my meals. I can get into a rut of the same thing daily for a week! That said, have you discovered purple sweet potato? If any food is worthy of a 12-step program, purple sweet potato is it.

Still. I digress.

Plant Based Meals For Inspiration and Convenience

To save myself from my own boring routines, I have ordered a Soulara delivery to get me through just over a week. I hugely recommend this meal delivery service to anyone and everyone, whether you're vegan or not. Having trialled a range of meal delivery services over the past few years, I can honestly say this is a no-fails option that is totally fresh, totally organic, and genuinely delicious. It doesn't feel like diet food and the serving sizes will genuinely satiate your appetite (not aeroplane-meal sized like some delivery services).

The great benefit of a meal delivery service for me (and you!) is that I can explore a variety of vegan meals and get a true sense of what I really love so that I'm inspired to get into the kitchen and create meals based on those flavours and ingredients. When I go to Ubud, Bali, I eat purely plant based meals and mostly raw food too. It is energising, it connects me deeply to the earth and it feels good in my belly and my body. Soulara is the closest I've come to home-delivered plant based meals that transport me straight back to a table overlooking rice paddies and yoga studios. Check out their Instagram for food inspiration.

Common Nutritional Deficiencies In A Vegan Diet

I recently went to the doctor for blood tests and under "Health Conditions" she listed "Vegan". I'm not sure this is typically considered an ailment! However, if you aren't doing your research and maintaining an eye on your calcium, iron and B12 levels, then you'll feel like being a vegan truly is an ailment. Apart from reading as much as you can and educating yourself, it's entirely worth making an appointment with a dietitian or nutritionist who has expertise in vegan or vegetarian diets. They can advise - based on your gender, age, height, weight, general health and level of activity - what your nutritional needs are and how to meet them.

The most common nutritional deficiency is B12 because this is purely available in animal based products (meat, seafood, dairy). The most reliable vegan source of B12 is nutritional yeast or fortified milks. Alternatively, a supplement is your best bet. But ignoring B12 is dangerous. B12 is linked to mood, the nervous system and also works co-operatively with B9 (folic acid) to enable optimal absorption of iron. Calcium is vital to healthy bones and muscles. Especially important for women. There are many fortified milks (almond, soy often have "Calcium Fortified" on the label where this is the case). There's no question you can meet your protein requirements easily with soy based proteins such as tofu and tempeh but spirulina, peas, hemp seeds, brown rice and quinoa, chickpeas and beans also provide rich sources of organic protein. Again though, see a dietitian for a personalised plan. Once you know how to meet the requirements of your body, you can confidently go it alone. It's definitely worth telling your GP you are vegan so that they can keep an eye on your blood test results (in the first year, worth doing this every few months).

Supplements

There's a good argument that you can meet your every nutritional need with wholefoods. But since the quality of food, soil and produce is not 100% reliable due to production and farming measures, it's absolutely worth investing in some supplements to ensure you're giving your body every opportunity to be well.

I am not a huge fan of turmeric as a flavouring so I'm very happy to take it in supplement form. My pick is Alitura Revitalize which contains ingredients based on Chinese Medicine, Western and Eastern Science. Turmeric, He Shou Wu (iron and zinc), chaga and reishi mushrooms (immune system and anti-ageing properties). I also take Evening Primrose Oil (Sports Research brand) which is rich in healthy fats for glowing skin and is also championed as support for women experiencing painful menstruation. Don't opt for any brand please - if you're going to spend on supplements, make sure you go with a high-quality product that's worth your dollars. I get my vitamins from Vibeality - the best spot to find Sports Research and Alitura brand in Oz. 

Raw & Organic Vegan Essentials

Long Jetty in New South Wales has a lot of healthy selling points - the divine yoga studio/cafe Modern Organic as well as the raw and organic food, home and lifestyle store The Raw Deal. Since I'm only in Long Jetty for short stints (unless someone wants to offer me a full time job teaching yoga, writing and blogging?) I do my shopping online. Whether it's bulk chickpeas and lentils or organic almonds and raw cashews, nut milk or superfoods in liquid and powder form, it's all super affordable and the best, freshest quality. Steve who runs things at The Raw Deal is a genuinely good, generous human with the pure desire to bring healthy, chemical free produce and products to his local community and to the wider Australian community via the website. There's a lot to be said for connecting with the people you shop with.

Surf Star Sally Fitzgibbons on Strength Training, Body Image & Living Well

Sally Fitzgibbons is synonymous with surfing. Funnily though, she excelled at athletics, touch football and soccer in her teens. It's fair to say, if it required energy and sportsmanship, Sally was into it and mastering it. I had the pleasure of interviewing her for my iTunes podcast, Core Integrity With Cat, today. In light of her book, Summer Fit All Year Round, which I really enjoyed and am still referring to for recipes and body weight training ideas, I took the opportunity to ask Sally about how the book came to be, the role of athletes and authors in sharing their fitness and nutrition programs and how to do this responsibly.
As you may suspect of an elite athlete, who rises at 5am to train and has a singular dedication to being the best she can be, Sally is an intelligent and articulate interview subject. She's also funny and energetic and inspiring. I may come to regret this, but I was so enthused by her I agreed to a trade of yoga training for a surf lesson. I fear I'll need more than one!

Here's some recipes from Sally's book. I've posted them as downloadable PDF so you can print and paste up on the fridge! Yes, old school.

Make Friends With Veggies & Kick Sugar To The Curb

We're already in the second week of the New Year - that's approximately 168 hours you've had to lapse on your New Year Resolutions. So, how's that going?

In the first week of January, I asked my barre class, "IF we were making resolutions, which we're not, what would they be?"

I was surprised that almost everyone said their resolution was to eat less sugar and more vegetables. Surprised, because I love vegetables and find it easy to incorporate them into my daily meals. I suppose I take it for granted that I don't have any desire for sugar either... I think we can change our palate and what we desire to eat when we change our habits with persistent and dedicated focus. Choice by choice. This doesn't mean a life of no joy at all - and certainly, there's a number of naturally sweet foods that are extremely good for you! Some zealous celebrity trainers and insta-nutritionists will carp on about fruit being detrimental to healthy weight and body but that is absolutely baseless and irresponsible. Any food, in excess, isn't healthy. I hate to be boring, but remember that quote, "Eat, not too much. Mostly plants."

Yes. And I'd add to that, ENJOY what you eat because guilt tastes bitter and toxic and no amount of "clean" eating will eradicate that bitterness. 

So, in the spirit of supporting you to get excited about vegetables, here is a recipe from The Vegetable by Caroline Griffiths & Vicki Valsamis (Simon & Schuster). 

I also want to recommend another book that I received over the holiday period and that I am VERY excited about. Raw Is More by Eccie and Gini Newton (Simon & Schuster). As some of you know, I'm studying to be a Raw Food Chef with the Raw Food Institute of Australia. I get so excited by the amount of delicious and flavourful food that can be prepared and shared: all raw. Anyone who has been to Ubud, Bali has discovered a world of raw, plant based food menus, where colour, freshness, flavour and nutrition are bursting off the plate morning to evening. Bring a bit of that raw, wild, colourful energy into your daily life here.

Just to keep you inspired and dedicated to adding veggies to your day, I've designed you a 7 Day Vegetable Commitment planner! All you need to do is circle at least three vegetables you've eaten that day. It is also a list that gives you a huge range of ideas for when the only idea that vegetable conjures up is brussel sprouts and lettuce. Free download (PDF).

Cut The Caffeine - Why & How

You get up, you have a coffee. Maybe two.
Midway through the working morning, everyone else is having one so why not? It's the communal thing to do. Then maybe one with lunch or even mid afternoon to fight the fuzzy head.

Ultimately, by early evening, you have had anything from 3 to 6 coffees and if you're like me, you feel totally normal, but this is your body on caffeine. It adapts, despite this being a natural drug. A stimulant.

Look, I'm not big on New Year resolutions, but anything that wakes us up and makes us change a habit that is long overdue for change is very welcome. For me, the coffee dependency has to be challenged. Mind you, I'm not going cold turkey! That morning coffee is my kickstart and I'm keeping it. It's the afternoon or even post-dinner coffee (guilty) that really has to go.

I'm not being cruel here - I'm not saying DON'T DRINK COFFEE, WATER IS GOOD. Even though is is. I'm saying, cut the coffee down to one or two a day as a challenge for two weeks. Line up your alternatives and have them at the ready for when you get antsy for a coffee fix. Here's the alternatives and also the reasons you want to join me on the #TwoWeekCoffeeCut

1. You'll save money. Whatever arguments you come up with (but it's free at work, I buy in bulk, etc, you will still come out on top)
2. You'll prove to yourself you can break a habit. This is powerful. You build muscles to resist habits and you can flex these muscles again and again
3. Your hormonal regulation and balance will reset. Caffeine amps up your cortisol level, which not only makes you feel flighty and stressed, but also plays a part in weight gain, anxiety and overall energy. For all that caffeine makes you feel like you can fly, there's an inevitable falling.
4. Your sleep will improve. This isn't a quick-fix! It will take time for your body to flush the caffeine and adapt to your new habits. Even if you fall asleep at 10pm like a baby, if your caffeine habit is regular, chances are that you wake up throughout the night or feel restless in the early hours.
5. Lower blood pressure. Your heart won't be working on the double, drugged up on coffee, so your blood pressure will naturally lower. You'll feel calmer.
6. Weight maintenance. If your coffee comes with a few sugars and milk (or any other fancy flavour additions), these add up if you're doing it several times a day. Studies have proven that sugar & caffeine together make for a potent addiction. 
7. Cutting preservatives and toxins. Not so much in the organic, fair trade java you buy from your bearded barista each day, but if you have a lust for energy drinks, be aware that they are choc-full of nasty chemicals for flavour and the energy kick (whether it's the full or diet version). Carbonated caffeinated drinks will leave you both anxious, buzzing and also bloated and lethargic.
8. Happy teeth. A constant coffee habit will inevitably stain your teeth and weaken the enamel. Even if you have an expensive dental whitening, then return to coffee, you'll only be weakening your enamel with a whole load of chemicals and caffeine in unison. Lay off the coffee and amp up your water and milk intake (whatever type of milk you're into).
9. Happy kidneys and happy bones. Calcium is leached from your bones when you drink caffeine and your kidneys work overtime to flush it out of your system. Not only is calcium vital for strong bones but it is also vital in muscular contractions, enabling you to lift strong, run hard and build muscle.
10. Discover healthy ways to up your vitamin and minerals & get a natural glow. If you have a green juice or a watermelon juice, or herbal tea instead of coffee, over time you'll find your complexion is much clearer and your hair and skin respond to less caffeine and thus less hormonal and physiological stress. Do it for your face.

1. Organic herbal tea. My pick is Melbourne based tea gurus, The Loose Lips Tea Co. Everything from sencha green tea to special blends to aid in anxiety, sleeplessness and skin trouble. In the heat of Melbourne summer, I like to make a strong brew then allow it to cool and refrigerate for iced tea. 
2. Watermelon juice. Throw some chunks of watermelon into a blender and whizz into pink, juicy yumness. Perfect to put into a large thermos for hot days, whether you're on the beach or in the office.
3. Ginger Beer. Need I say more? If you have a tendency, like I do, to not stop at one, you might want to take my lead and buy the diet version. Keep in mind though, all carbonated drinks are going to make you bloated and damage tooth enamel so keep it to the occasional indulgence!
4. Vegetable smoothies/juice. An ideal way to get a solid vitamin dose while also staying hydrated, I recommend adding as many greens as possible. I'm not a big fan of kale, but spinach, cucumber, celery with a sweetness hit from carrot and beetroot are always a winner. Add a big chunk of ginger if you like a bit of a zing (who doesn't?)
5. Kombucha. Whether you make it yourself or buy it (and there's loads of great options in health food stores and at markets), kombucha is a fermented drink that strengthens your gut lining and aids in promoting good bacteria for immune and digestive health.
6. Milk. Dairy, almond, soy, oat, coconut...whatever you fancy. Ultimately, I recommend going for a milk that has high calcium because your bones and muscles need it. Some almond milks are calcium enhanced - you can always do comparisons using the nutrition table on the back of bottles or cartons. Dairy milk has the highest calcium, and almond and soy milk with higher calcium are good options, but everything else is pretty unimpressive. 

What's are your tips for laying off the coffee? Can you commit to a maximum of two coffees a day before 2pm? Join me - share your tips on instagram, twitter and facebook using #TwoWeekCoffeeCut

The Loose Lips Tea Co Sencha Tea