Raw Health Online

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Some Words of Motivation

These are some wise words, think positively in everything you do and you will succeed in all of your dreams and aspirations.  Don't ever let anyone hold you back from achieving what you have set your mind to do, live a happy life that makes you feel blessed every morning when you wake up.

Quote of the Week

"Sometimes the best thing you can do is not think, no wonder, not imaging, no obsess.  Just breathe, and have faith that everything will work out for the best."

The Best Hot Chocolate Ever! (and it's healthy)

I love to have a bit of dark chocolate after dinner as a little treat, but when you are me and you are trying to cut as much sugar out as possible you struggle to find a substitute, especially for the colder months.  Recently when browsing through the web site of my favorite healthy chef Teresa Cutter I stumbled across the below yummy hot chocolate recipe.   I made it for the 1st time last night and now I am hooked! 


What's fantastic about this recipe is the great health benefits you get from cocoa powder as it contains, calcium, zinc, iron, potassium, beta-carotene as well as magnesium which can help with bone mineralization, immune function and muscle contraction.   


Think of this healthy hot chocolate as your reward for all your hard work with your diet and fitness, don't worry it won't add to your waist line as it contains little to no sugar.

Serves 2

1 cup (250 ml / 8  1/2 oz) milk – your choice of almond or any nut or seed milk, coconut, rice, organic dairy
1 cup (250 ml / 8  1/2 oz) water
1 heaped tablespoon quality cocoa powder or raw cacoa powder
1/2 teaspoon ground cinnamon
1/2 teaspoon vanilla bean paste or 1 teaspoon extract
1 teaspoon honey or a few drops stevia to taste

Combine milk, water, cocoa, cinnamon and vanilla into a small pot.
Heat gently.
Pour into serving cups and enjoy.
Sweeten with a little honey or stevia to taste.

Nutrition per serve (calculated using reduced fat organic milk)
Protein: 5.6 g
Total fat: 2.2 g
Saturated: 1.4 g
Carbs: 13.2 g
Calories: 93
kilojoules: 390

How do you stay Motivated?

Well it is now winter in Australia and it is very cold and wet! Which is very depressing, especially if you are trying to stay on track with your health and fitness goals.  I am experiencing at the moment how hard it is to get up in the morning and hit the gym or even talk the dog for a walk., I mean seriously who wants to get up in cold, wet and windy weather? Not me!

I would love to hear from you all on your secrets to staying motivated, I could definitively do with some tips at the moment!  L x

Quote of the Day

"You are never too old to set another goal or to dream a new dream... " C.S Lewis 

Fruit - Is it really worth it?

If you eat heaps of fruit it will simply make you fat!  This is a true story!  Fructose is not metabolized in the same way as other sugars, instead it goes into your fat storage.  What is scary is that fruit is bred to last for up to a year of more, what the hell have they done to fruit to make this possible? Just think pesticides etc. which is a harmful toxin going into your body! I am not saying never at fruit, just not every single day in large quantities.  Try cutting it out for a week and see how different you feel?  Once you have done this try to re-introduce it back into your diet slowly but only stick to 1 - 2 pieces per day.

Eat more Greens !

Eat more greens today. Greens are a nutritional powerhouse full of vitamins and minerals (iron, calcium, potassium, magnesium, vitamins K, C, E, and many of the B vitamins) and are probably the most concentrated source of nutrients. They also contain a variety of phytonutients including beta-carotene, lutein and zeaxanthin, these help protect our cells from damage and our eyes from related eye problems.   Just throw in an extra cup somewhere.  


Greens are almost carb free only containing a very little amount and they are packed with fiber, which makes them very slow to digest in turn keeping you feeling fuller for longer.  Greens in general have very little impact on blood glucose and little to no impact on your waist line theyn even help to contribute to that flat belly I am sure you are all after! Start today by adding a cup of greens to your dinner, then to your lunch, before you know it  you will be reaping all the rewards.

Quote of the Day

"I am in charge of how I feel and today I am choosing happiness" 

Vitamin C

Vitamin C

Vitamin C is a water-soluble vitamin. Humans don't have the ability to make their own vitamin C, so we have to get it from what we eat. Vitamin C is very important for the adrenal glands because they are among the organs with the highest concentration of vitamin C in the body. It's also required in the production of collagen,  gums, teeth, tendons, blood vessels, bone and ligaments.

Vitamin C is extremely necessary for producing energy in the body's cells. Vitamin C, even in small quantities protects the body's lipids (fats), proteins and carbohydrates from damage by free radicals and oxidative damage, as it gives the body a way to dispose of toxins produced during normal metabolic processes, as well as from chemicals we ingest, and from pollution. The daily recommended dose can range from 1,000-2,000 milligrams.

Quote of the Day

"The tragedy of life doesn't lie on not reaching your goal.  The tragedy lies in having no goal to reach" 

- Benjamin Mays 

Flaxseed and Fish Oil

Flaxseed and Fish Oil
These are both great sources of Omega 3 which is an essential fatty acid (EFA) that is important to include in our diet as our bodies cannot produce Omega 3’s.

Some of the great benefits of consuming Fish oil is mental health, triglyceride levels, heart health and high blood pressure.  It is also possible for Fish oil to help with conditions such as asthma, diabetes, dyslexia, movement disorders, obesity, kidney disease and weak bones.

Flaxseed also provides an excellent source of Omega 3, providing a good source of fiber for digestive health, and ccontains high levels of polyunsaturated fats.  A full 42 percent of flaxseed is oil, and 70 percent of that is the healthful polyunsaturated fat.  The health benefits of flaxseed include reduced cholesterol, improved diabetes, decreased risk of cancer and heart disease, diminished inflammation, lessened menstrual symptoms, increased immune system function and reduced symptoms of depression.  

What is Clean Eating?

Clean eating is the exercise of eating natural unprocessed foods such as vegetables, fruits, complex carbohydrates and lean proteins.  To eat clean you MUST avoid all processed foods, these foods include sugar, preservatives, white bread, pre packaged and fast foods and replace refined carbohydrates with (white rice, white bread) with whole grains (brown rice, quinoa).

One of the great things about eating clean is that you don’t have to worry about counting calories; instead you can trust good quality healthy food.   You can actually do this by eating more food! I know you don’t believe me, but you can.  This is achieved by eating more on less calories with generally 5 - 6 smaller meals throughout the day, don’t worry this can still be achieved on 3 meals, just make sure that each meal is balanced.  Just wait after a couple of weeks of eating clean you will watch the fat melt away, what could be more satisfying than that!

If you have any questions about clean eating, please leave a comment and I will get back to you.  

Quote of the Day

"Nothing worth having was ever achieved without effort" - Theodore Roosevelt 

Vitamin B12

Vitamin B12
Vitamin B12 is a water-soluble vitamin that keeps your nerves and red blood cells healthy. It is needed to convert carbohydrates into glucose in the body; as a result it leads to energy production and a decrease in fatigue in the body.  It can also assist with the following: nerve health,  reducing depression and stress, maintaining digestive health, protecting against heart disease by reducing cholesterol levels, protect against stroke and high blood pressure and assist with the protection against colon, breast and lung cancers.

Wednesday Motivation

Be the Dream

"The starting point of all achievement is desire.  Keep this constantly in mind.  Weak desires bring weak results."  Be the dream! 

This is the Year

Three Simple Rules in Life

Top 15 Reasons to Run

Superfoods for Weight loss

Below are some fantastic superfoods to help you weigh less, eating the right foods can help you drop weight more effectively  by speeding up your metabolism and helping stop those nasty cravings that we all have a love hate relationship with.  Don’t forget you still need to burn more calories than what you are taking in, these foods can assist but it will be more effective teamed with a exercise program.

Raw Nuts: Are a perfect snack on the run containing mono- & polyunsaturated fats, proteins, fibre, vitamin E, zinc, potassium and magnesium. 

Tomatoes: very low in calories and are high in lycopene which can help prevent cancer, they are also a great source of vitamin A, C and antioxidants.

Wild Salmon: the super fish with one of the best sources of omega 3 fatty acids, protein and calcium, Vitamin D and B. Aim for 2 – 3 servings of fish per week.

Green tea: strong antioxidant, metabolism booster, rich in antioxidants and can also help speed up fat loss.

Broccoli: soluble fiber and low calorie which helps fat loss, folate vitamins A and C, low in calories.

Apples: are high in pectin and fiber which can assist with weight loss as you will feel full for longer, they are also one of the best forms of antioxidants, make sure you keep the skin on!

Spinach: Is one of the most alkaline foods being high in antioxidants, vitamins A, K, B, C and also can help with muscle and bone loss.

Walnuts: source of protein, healthy fat and fibre.

Oats: are great to help decrease cholesterol are high in soluble fibre and are low-gi for slow energy release which will keep you feeling fuller for longer.  

Blueberries: the miracle berry, full of vitamins and antioxidants to help prevent cancer, eye and heart diseases.  

Flaxseeds: source of fiber, protein & omega-3.  Flaxseed oil is perfect addition to your breakfast, salads or vegetable based meals.  Only use flaxseed oil that is refrigerated and in a dark container.

Runner's Prayer

Quote of the Day

The ultimate protein smoothie

There seems to be a buzz about protein powders of late and following an array of health events, I’ve become intrigued by the benefits of this sports powder and the best way to incorporate it into my diet. I’ve always viewed sports powders as something only professional athletes and body builders would use. I also thought protein powder as only suitable as a meal replacement or weight loss tool. It appears I was wrong on both counts. 

Protein powders are a great morning boost that’s good for repairing muscle and helping your body recover after exercise. 

Here’s a recipe you will all become obsessed with. It was created by chef Teresa Cutter for Blackmores and is gluten free, low GI and protein rich. 


BERRY AND VANILLA SMOOTHIE Serves 1 

250 g (2 cups) mixed frozen berries 
1 tablespoon goji berries 
1 small banana or red apple, chopped with the skin 
200 g natural low fat yoghurt 
150 ml (2/3 cup) water 
1/2 teaspoon vanilla extract 
1 teaspoon ground linseed (flaxseed) or flaxseed 
A little sweetener such as stevia or honey if required 
1 scoop/ sachet of protein powder (at the Blackmores event we tried this recipe with the ProDefinition for Women powder). 

Combine all the ingredients into a high speed blender. 
Blend until smooth and creamy. 
Serve immediately and enjoy. 

Kilojoules: 917 
Calories: 208 
Protein: 17.3 g 
Carbs: 31 g 
Total fat: 2.5 g 
Saturated: 0.2 g 
Fiber: 9 g 

Quote of the Day

Ripper quote! "Instead of wiping away your tears, you should wipe away the people who made you cry"

Workout of the Month

Workout of the Month - April

1. Jump Squat

How to: Lower into a squat, then jump into the air
Repeat for 30 seconds (15/20 reps)

2. Push ups

How to: Complete on either your knees of feet depending on your strength level
Repeat for 30 seconds

3. Burpee

How to: Squat down, then jump your feet behind you to come into a push-up position. Reverse the move to stand.
Repeat for 30 seconds

4. Invisible jump rope

How to: Jump quickly on the balls of your feet, turning your arms as though skipping, keeping your elbows tight to your sides.
Repeat for 30 seconds

5. Plank

How to: Lie face down on mat resting on the forearms, palms flat on the floor.
Push off the floor, raising up onto toes and resting on the elbows.
Keep your back flat, in a straight line from head to heels.
Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
Hold for 30 seconds

Repeat the above exercises 3 - 4 times through from exercise 1 - 5, with 90 seconds rest after you have completed the 5th exercise.

Complete 3 times per week.

It Really is Worth it!

Chlorophyll

Chlorophyll helps support the body’s detoxification process by assisting in the elimination of toxins. Chlorophyll also works with the normal bacteria in the gut to maintain a healthy balance.  Chlorophyll is highly alkaline which can help to counteract the acidic nature of processed foods.  Found in the green pigment found in plants, it is responsible for absorbing and transforming energy from the sun into essential nutrients needed by plants to grow.  Available in liquid and tablet form from most good health stores and is one of the best additions to any eating plan. 

Green Tea

Green tea has many amazing benefits that can assist with weight loss and fat burning, bringing a positive effect to our body weight as well as our well being.

Green tea is the least processed tea variety compared to oolong, black and white which all come from the Camellia sinesis bush, of which green tea leaves are steamed.   Due to this process it preserves the powerful antioxidant epigallocatechin gallate (EGCG) giving green tea its many health benefits.

These health benefits are as follows: 

•  Increases your metabolism helping you burn more calories/kilojoules during your day
•  Can help reduce the risk of developing many forms of cancer
•  Help lower total cholesterol levels
•   Helps improve the ratio of good (HDL) cholesterol to bad (LDL) cholesterol
•   Help to reduce the risk of cardiovascular disease
•   Increases your body’s ability to burn fat

Keep in mind it is recommended to drink green tea on a regular basis being between 4 – 8 cups per day in order to get the full benefits from drinking green tea.  (Green tea does contain caffeine so for caffeine sensitive individuals it is recommended to limit your intake)   

Start adding green tea to your daily diet and you will start to see the wonderful benefits before you know it.

Calories !

"Calories (noun) Tiny creatures that live in your closet and sew you clothes a little bit tighter every night."