Wednesday, 27 July 2016

Jan's Lasagna

With the success of the most recent Rebel Fitness Body Revolution this was a recipe from the challenge I just had to share

We put a challenge to all our revolutioners to pick a a favourite recipe of theirs for Naed Nutritioin to make healthy for Body Revolution #9

With overwhelming results the favourite was Jan's Lasagna so here is the recipe

Makes
8 serves

Ingredients

500g extra lean organic beef mince
1 white onion
3 cloves of garlic
1 tsp olive oil
1 cup of slice mushrooms
1 cup of mixed beans
1 cup of frozen peas, corn and carrot
2 tins of diced tomato or MYO (See Nina’s Pizza Recipe)
2 cups of spinach
2 cups of milk
2 tbls corn flour
150g ricotta
8-10 mountain bread wraps
1 cup of grated cheese (of your choosing)

Method
  1. Preheat oven 200°C.
  2. Dice onion and garlic. Heat large saucepan and oil. Add onion and garlic to the pan for 1 minute
  3. Add mince and cook until almost brown
  4. Add 1 cup of mushrooms and cook until mince is brown
  5. Add frozen peas, corn and carrot along with beans for 2 minutes
  6. Add tinned tomato and simmer for 5 minutes
  7. Wilt spinach (in microwave, or pan) and add to sauce. Simmer for another 5 minutes
  8. Meanwhile make cheese sauce: add milk, corn flour and ricotta into a sauce pan until slightly thickened and remove from heat
  9. Blend the meat mixture with a hand blender until no chucks of vegetables are visible
  10. Line the lasagne dish with 1 past sheet. Add one layer of meat sauce and add another pasta sheet on top. Pour roughly 2-3 tbls of cheese sauce and spread grated cheese evenly. Continue to build until no more meat sauce is left.
  11. Place in the oven until top is browned (roughly 15-20minutes)
  12. Serve with 1.5 cups of mixed greens per serve

Improving your intake isn't about taking all of your favourites out of your life but improving them so you still enjoy your food AND achieve your results

To take part int he next Rebel Body Revolution challenge contact Sean from Rebel Fitness



Wednesday, 15 June 2016

Healthy Hot Chocolate



The winter chill is here & you may be craving particular foods (mostly chocolate) to keep you warm! But why are you having these cravings?

What causes food cravings?
  • Low energy
  • Boredom
  • Poor diet
  • Nutrient deficiencies
  • Stress
  • Depression
  • PMS
  • Insufficient calorie intake
  • Alcohol/Hangover
  • Dealing with emotions
  • Food Intolerances
  • And much more!

Specific chocolate cravings can be more specifically linked with magnesium deficiency.

Foods high in Magnesium
  • spinach
  • broccoli
  • pumpkin seeds
  • sunflower seeds
  • sesame seeds
  • flaxseeds
  • cucumber
  • green beans
  • celery
  • kale
Alternative you can take a magnesium supplement such as Bioceuticals ultramuscleze night or P5P

A great way to satisfy those chocolate cravings is with our Healthy Hot Chocolate recipe

Ingredients
  • 100ml A2 milk (or almond milk)
  • 1 tsp of coconut sugar
  • 1 tbl of raw organic cacao (cacao vs cacao blog post)
  • 200ml boiling water
Method
  • Boil the kettle
  • In a mug add milk, coconut sugar and cacao. Milk thoroughly
  • Add boil water and mix well

Nutrition Information
Servings per package:
1.00

Serving size:
325
ml

Average
Quantity per Serving

Average
Quantity per 100 g

Energy
335
kJ
103
kJ
Calories
80
cal
25
cal
Protein
4.1
g
1.3
g
Fat, total
4.0
g
1.2
g
- saturated
3.1
g
0.9
g
Carbohydrate
6.3
g
1.9
g
- sugars
5.2
g
1.6
g
Sodium
49
mg
15
mg



















To find out how to adjust your nutrition intake and reduce cravings contact us at admin@naednutrition.com.au

Friday, 27 May 2016

Top 7 Food Additives to Avoid




Additives are found everywhere in our packaged products but what do those little numbers mean and which ones should you look out for? Here are our top 7 list of food additives to avoid:  

1. Aspartame # 951 C found in Diet Foods & diet soft drinks, equal,
Linked to many health problems including cancer, asthma, nausea, depressions, hyperactivity, seizures.  Causes dizziness, headaches & hallucinations

2. Olestra (Fat substitute) found in chips, crackers (no fat/reduced fat)
Linked to diarrhoea cramps, flatulence, increases appetite, decrease the ability for fat soluble vitamins to be absorbed.

3. Erythrosine #E127 (red) found in jams, sugar lollies, toppings & fillings, red cordials and soups
Linked to concentration issues, increase in hyperactivity in kids, nerve toxin

4. MSG #621 found in Chinese, salad dressings, soups, chips
Linked to Asthma, hyperactivity, depression, mood changes, sleeplessness, nausea, migraine, linked to infertility, teratogen, convulsions, abdominal discomfort. See text re other hidden sources of MSG
Causes headaches, dizziness, migraines, convulsions

5. Sodium Nitrate #251/250 found in Bacon, ham, salami, corned beef, hot dogs
Linked to Hyperactivity, behavioral problems, asthma, headaches, dizziness, possible carcinogen. Prohibited in foods for infants and young children.

6. Sulfites #222/223/228 eg: sodium bisulphite (222) Found in wine, beer and dried fruit
Linked to migraines and asthma attacks in some people

7.  Tartrazine #E102 (yellow) found in lollies, desserts, cereal and soft drinks
Linked to Hyperactivity, behavioral problems, skin rashes, migraines and thyroid problems.

Remember they won’t always be listed under these names or numbers, for example Tartrazine #E102 is listed as FD&C yellow 5 or C.I. 19140. Be consumer aware & download the free app Additive Alert!

For more information on becoming consumer aware with your foods contact us at admin@naednutrition.com.au