#MeatFreeMonday : Cashew and Quinoa Stir Fry – Eat Drinka nd Still Shrink – Michele Chevalley Hedge

Eat, Drink and Still Shrink by Michele Chevalley Hedge,

Published by Plum, RRP $34.99,

Photography by Cath Muscat.

 

C A S H E W & Q U I N O A  S T I R – F R Y  p200

“There’s more to protein than steaks and chicken breasts. This recipe uses high-quality vegetarian forms of protein – cashews and quinoa – but believe me, it’s the kind of meal you can serve to even the most passionate of meat lovers. Don’t skip the coconut milk, or be tempted to use a low-fat version: coconut milk helps strengthen immunity through its antifungal, antibacterial and antiviral properties. It also boosts metabolism, reduces sugar cravings and soothes the digestive system. To protect against cancer, we use turmeric, ginger, onion, bok choy and broccoli; these foods also assist with inflammation. But best of all, this dish is really, really, really tasty. Dig in! A big thanks to Simone on my team at A Healthy View for creating this for hungry vegetarians.

SERVES 4 PREPARATION TIME: 15 MINS C OOKING TIME: 15 MINS
²⁄3cup quinoa, rinsed
1 tablespoon coconut oil
2 brown onions, thinly sliced
1 cup finely chopped sweet potato
¹⁄2 teaspoon ground turmeric
2 tablespoons grated ginger
2 cups finely chopped broccoli
sea salt
¹⁄2 cup coconut milk
3 tablespoons vegetable stock or water
1 tablespoon tamari
1 cup raw unsalted cashews
1¹/2 cups roughly chopped bok choy
3 tablespoons roughly chopped basil leaves
freshly ground black pepper

Cook the quinoa according to the packet instructions (you’ll need 2 cups cooked quinoa for the stir-fry).

Meanwhile, heat the coconut oil in a wok over medium heat. Add the onion and cook for 2–3 minutes or until golden.

Add the sweet potato to the wok and stir-fry for 4 minutes or until tender. Stir in the turmeric, ginger, broccoli and ½ teaspoon salt. Add the coconut milk, stock or water, tamari and cashews and stir-fry for 3 minutes. Add the bok choy and basil and season with pepper, then stir-fry for another 3 minutes.

Toss through the quinoa, season to taste with salt and pepper if needed, and serve.

SPICE IT UP: Chop a bird’s eye chilli and add before serving.

CHANGE UP THE CARBS: If quinoa’s not for you, try brown
or basmati rice.

GO NUTS: Any kind of nut will work here – use your favourite.
SWAP THE HERBS: Try coriander or lemon thyme in place of basil.

Micro Changes: Eat, Drink and Still Shrink – Michele Chevalley Hedge

Eat, Drink and Still Shrink by Michele Chevalley Hedge,

Published by Plum, RRP $34.99,

Photography by Cath Muscat.

“Embrace the beauty of micro habits In order to live well – in good health, with adequate energy and vitality to live our best lives, and to be able to eat, drink and still shrink – there are some things we cannot compromise on. Some things we just need to do, every single day. We need sufficient rest. We need to drink water to stay hydrated. We need to consume nourishing foods to fuel our brain and body. We need to move. We need to look after our mental health and sense of connectedness.

Some people would simply call these things ‘self care’, and I see how that label fits. I call them my ‘non-negotiables’: micro habits I need to pay attention to, so that I can get on with the job of being me.

The great thing is, these micro habits are not difficult to do, but the difference they’ll make to your life can be enormous. You can fit them into your daily life almost immediately – and, even better, they will help support your overall health goals,which means you can still enjoy those little indulgences that make life so pleasurable: good coffee, chocolate, wine, champagne, a bit of pizza every now and then.

Sound good? Then let’s get started.” p75

Here are a few examples of the micro habits Michele shares in her book:

 

Micro habits for good sleep p78
• Restructure your bedtime. Start going to bed a little earlier every night, but make this change slowly. If you normally fall asleep at 11.30 pm, don’t try to get into bed tonight at 9 pm. Gradually move your bedtime earlier by 15 minutes until you’re in bed by 10 pm. If you know you need more sleep than this (like me!), try to eventually be in bed by 9.30 pm.

• No blue light after dinner. No computer, no phone, no laptop – or as little as possible, anyway (nobody’s perfect). Make your bedroom a sanctuary: keep it clean, tidy, cool and dark, and you’ll find you sleep so much better.

• Eat good ‘sleep food’. Too much sugar creates ‘monkey chatter’ in our mind and leads to poor sleep. Keep added sugar to a minimum, and eat protein at each meal to keep hunger and sugar cravings at bay. Protein also breaks down to an amino acid called tryptophan, which is the precursor to melatonin, the hormone which promotes sleep.

• Stay hydrated. Good hydration begins when you wake up in the morning, before you even go to the toilet. Hydrating all day long is important for your bowels, your skin, and so you don’t confuse hunger for thirst. It also keeps you energised during the day, and helps you sleep well at night. However, try not to drink too much after 6 pm so a full bladder won’t disturb your sleep.

 

Practice Gratitude p 89
The simple notion of gratitude can seem a little contrived, old-fashioned
or ‘self-helpy’. But, actually, there’s a lot of research on the benefits of
expressing gratitude. When you start to practice gratitude every day,
you will feel your mood lifting, and the flow-on wellness effects this brings. So quash your inner cynic and give it a go.

Numerous studies over many years have found that the act of expressing gratitude leads to greater happiness and fewer incidences of depression. While the field of psychology is often about ‘fixing’, this model of positive psychology is about amplifying wellness. Think of it as preventive health for
your mind.

I firmly believe that gratitude can also benefit our physical health. In our busy world, I’m constantly looking for solutions that are not too taxing for my clients, yet yield great results. Since it’s scientifically proven that
people who are happier and less depressed are better able to nourish themselves with food, sleep and exercise, and since we know
that happy people practise gratitude regularly, I want you to develop a gratitude micro habit.

 

Micro habits for gratitude p90

Write in a journal. Every day, write down three things you are grateful for and why. You can keep an old-fashioned journal, or simply write them in the Notes app on your phone. Keep the points specific. I like to do
this in the middle of a busy day when I’m eating lunch: it gives me pause, and because I’m thinking happy thoughts, my cortisol is naturally lowered. Honestly, it can be as simple as this. Here are my three things from
the other day.

• I am so appreciative of my husband, Steven, bringing me tea to the bathroom this morning when I was getting ready, without me asking. He knew I would love it, but he also knew I didn’t want to ask because I wouldn’t want to seem like a bossy boots!

• I am grateful that my hair is growing back. I lost a lot of hair when my brother, Greg, died. I always took my hair for granted, until it became super thin and I realised how much I like the thick, frizzy hair I had. Now that it’s growing back, I am grateful for every little strand.

• I’m thankful for my friend Libby. She is such a wonderful supporter of, and
advocate for, women working to find their purpose. When you’re working hard in your own business, you can often feel outside the friendship loop. Libby always takes the time to hook me in and make me feel welcome.

Write a thank-you note. Everyone loves thank-you notes. It doesn’t matter if it’s a text, email or the super-nice touch of a handwritten note. People love to be acknowledged and appreciated. And sending out your thank-you notes will make you feel good, too. It’s a win–win.” 

Review: Eat Drink and Still Shrink – Michele Chevalley Hedge

Eat Drink and Still Shrink
Michele Chevalley Hedge
Pan Macmillan Australia
Plum
ISBN: 9781760783358
RRP $34.99

Description:
Like you, Michele Chevalley Hedge wants to be able to eat delicious food, enjoy the odd glass of wine and still feel great.

In this book, Michele draws on all the latest research and her many years’ experience as a nutritionist to provide a solution that works for the average busy person who wants to be healthy.

The sheer amount of nutritional information available nowadays can be overwhelming. But if we’re not eating well, we feel the impact in every part of our lives. Not only can a poor diet lead to weight gain, the development of type 2 diabetes and cardiovascular disease, but it also adversely affects our moods, our ability to sleep well and our energy levels – in short, everything we need to function well in this modern age.

So, what’s the answer? Certainly not deprivation; all the science tells us that ‘diets’ (especially the extreme, yo-yo variety) don’t work. What the science does show is that eating a balanced diet of nourishing wholefoods – with the odd treat thrown in – is your ticket to ageing well, a lean healthy body, a sense of vitality, abundant energy and better brain function.

This book is not about yo-yo dieting or trying to fit into your jeans by Friday. It’s a joyful guide to life and a sustainable way of eating for long-term good health.

My View:
When did food start to be the enemy? Michele Chevalley Hedge’s shares “We need this book because, while staying healthy is not overly complicated, it often seems as though it is. What’s more there are so many competing messages, too many ways of framing nutrition and not enough evidence based scientific data that underpins health.”p10

So much of the information presented here resonates with me. In fact I think this book is such a gem I am reading it a second time – the first I read to reflect on Michele’s discussion and now to try and apply some of her strategies to my life style. I particularly like the “micro changes” and am already embarking of a couple of those…simple changes that benefit my health.

Here within is a strategy to put your health back on track. A great read.

#MeatFreeMonday Creamy Vegetable Soup: Eat Drink and Still Shrink – Michele Chevalley Hedge

Eat, Drink and Still Shrink by Michele Chevalley Hedge,

Published by Plum, RRP $34.99,

Photography by Cath Muscat.

 

C R E A M Y   V E G E T A B L E  S O U P 

“I love cream and I love veggies so when I can combine them both in a soup I do. But the tastebud explosion here is not cream at all … it is the creaminess of cashews, making it a lighter meal than you might expect, but still packed with protein and nutrients. Enjoy it just as it is, or sprinkle over your choice of fresh herbs.” p150  

SERVES 4  PREPARATION TIME: 15 MINS COOKING TIME: 30 MINS
1 cup raw unsalted cashews
2 tablespoons coconut oil or
extra virgin olive oil
1 large brown onion, roughly chopped
2 garlic cloves, roughly chopped
5 cups chopped broccoli,cauliflower and/or carrots
3–4 cups vegetable stock or water
2 teaspoons sea salt
1–2 teaspoons cayenne pepper (to taste)
coriander sprigs, to serve

Soak the cashews in water for 15 minutes, then drain.

Meanwhile, heat the oil in a large saucepan over medium heat, add the onion and garlic and cook for 5 minutes or until softened. Add the vegetables and enough stock or water to cover, then season with the
salt and cayenne pepper.

Bring to the boil, then reduce the heat to low and simmer for 20 minutes or until the vegetables are tender. Add the drained cashews, then blend with a stick blender (or in an upright blender) until smooth.

Divide among four bowls and serve hot garnished
with coriander.

DITCH THE NUTS: If you don’t eat nuts, add 200 ml coconut milk
just before blending (heat it through at a simmer over low heat
otherwise it will separate).

BULK IT UP: Add a drained 400 g tin of chickpeas or legumes of your
choice after blending and simmer for 10 minutes. Remember legumes
are both a carb and a protein so go easy on them at dinner.

SPICE IT UP: Add a pinch of smoked paprika, chilli powder or
jalapeno pepper powder.

Review: Heal – Pete Evans

101 Simple Ways to Improve Your Health in a Modern World

Pete Evans

Pan Macmillan Australia

Plum

ISBN: 9781760782627

 

Description:

So many of us are looking for practical changes we can make to nourish our body, be more active and find meaningful connection – ways to be stronger, happier and healthier, in a fast-paced world.

 

Pete begins with what he knows best – food – and offers suggestions on how to eat and drink in ways that will support your wellbeing. Next, he explores different ways to move and play that are known to positively influence physical and mental health. There are ideas on how to relax your body and mind, including massage and meditation, as well as the best strategies for restorative sleep. Finally, Pete explores activities that promote creativity, self-awareness and connection with other people, which are all essential to emotional wellbeing.

 

With ideas to inspire everyone to make a change in their lives – no matter how big or small – Heal will help you to find the path to your healthiest self.

 

 

My View:

This is Pete Evan being the best person he can be and sharing with you how he does this.

I loved the soft bound cover, the gloriously peaceful images (in fact all the photography here is outstanding) and the joy reading this creates.  This book is full of positive vibes, uplifting.

 

 

Heal – Peter Evan

 Photograph courtesy Ant Ong.

 

Review: Imperfect – Lee Kofman

Imperfect

Lee Kofman

Affirm Press

ISBN: 9781925584813

 

Description:

BY THE TIME she was eleven and living in the Soviet Union, Lee Kofman had undergone several major operations on both a defective heart and injuries sustained in a bus accident. Her body harbours a constellation of disfiguring scars that have shaped her sense of self, her view of the world and the choices she has made. But it wasn’t until she moved to Israel and later to Australia that she began to think these markings weren’t badges of honour to flaunt but were, in fact, imperfections that needed to be concealed.

 

In a seductive mix of memoir and cultural critique, Kofman casts a questioning eye on the myths surrounding our conception of physical perfection and what it’s like to live in a body that deviates from the norm. She reveals the subtle ways we are all influenced by the bodies we inhabit, whether our differences are pronounced or noticeable only to ourselves. She talks to people of all shapes, sizes and configurations and takes a hard look at the way media and culture tell us how bodies should and shouldn’t be.

 

By turns illuminating, confronting and deeply personal, Imperfect challenges us all to consider how we exist in the world and how our bodies shape the people we become.

 

 

My View:

Imperfect is a book that is intelligently and softly written in a mix of styles that is both academic, at times interview base; a reflection of the modern socio- political scene that unselfconsciously examines our and the authors attitude to physical appearance and how that attitude shapes our perception of the world. Let’s make that more than shapes our attitude, it determines how we walk on this earth – with a weary tread or lightly…embracing the sun.

 

Lee Kofman asks many of the questions that I have been unable to eloquently voice; about judgemental attitudes that are entrenched in out psyche (be honest the first time you see/meet someone your brain starts making/noting so many things about that persons physical appearance), how we respond to that individual is largely based on that first moment of quick judgment –   friend or foe, dangerous or not…same – different,  our tribe or not….and so begins the barrage of judgements based on physical appearance… “Most primates are visually orientated and make decisions about others chiefly on what they see. Humans who lack the acuity of smell or hearing of animals, particularly rely on their eyesight to deal with the complexities of the social world. To some extent our sanity (and I would add survival) depends on our presumption to read Body Surface.” P.82

 

Lee Kofman’s Body Surface, scarred in a traffic accident and via childhood surgeries, is a constant reminder to her of her “difference”, her “otherness” and provides the framework for the discussion in the book. Brave, open, honest, this narrative will provide you with insight and stimulate yet more questions….I would love to see this conversation continue.

 

A fascinating read.

 

 

 

 

 

Review: The Fast 800 – Dr Michael Mosley

The Fast 800

The Fast 800

How to Combine Rapid Weight Loss and Intermittent Fasting for Long Term Health

Dr Michael Mosley

Simon and Schuster

ISBN: 9781760850180

 

Description:

Six years ago, Dr Michael Mosley started a health revolution with the 5:2 Fast Diet, telling the world about the incredible power of intermittent fasting. In this book he brings together all the latest science – including  a new approach: Time Restricted Eating – to create an easy-to-follow programme.

 

Recent studies have shown that 800 calories is the magic number when it comes to successful dieting – it’s an amount high enough to be manageable but low enough to speed weight loss and trigger a range of desirable metabolic changes.

 

The secret of this new programme is that it is highly flexible – depending on your goals, you can choose how intensively you want to do it.

 

Along with delicious, low-carb, Mediterranean-style recipes and menu plans by Dr Clare Bailey, The Fast 800 offers an effective way to help you lose weight, improve mood and reduce blood pressure, inflammation and blood sugars. Take your future health into your own hands.

 

My View:

Dr Michael Mosley delivers another powerful and informative, motivating read that introduces us to recent science based theories on managing your health that he has personally explored. I like his personable approach, his willingness to put his body on the line in the name of medical research is commendable.

 

As always, the writing here is accessible, the data/evidence presented in clear and concise ways that make choosing good health a realistic outcome. TRE (Time Restricted Eating) IF (Intermittent Fasting) are something that we are going to hear a lot more about in mainstream medicine and Dr Mosley succinctly explains how using these methods, in a responsible way, we can trigger a range of metabolic changes that will improve our health.

 

Fascinating reading.