Healthy, delicious, fast lunch

Keeping on track with my 2016 goals gets hard when I’m time poor!  What I need is a quick and healthy meal to help me stay alert, calm and full throughout my busy afternoon while lovin’ my liver.
Challenge accepted!
Carrot & Beetroot Salad (with thanks to Everyday Cookbook)
1 carrot
2 beetroot (raw)
½ green apple
¼ red onion
Blitz together in food processor / Thermomix 3 secs (speed 5 for Thermie lovers).
Dump into large bowl & take 1 serving for lunch. Cover tightly and enjoy the rest with dinner.  I don’t find I need a dressing with this salad as the beetroot, carrot, apple and onion all get very moist when you process them together.
This salad is paleo, AIP (autoimmune paleo/protocol), thyroid friendly, Mediterranean diet friendly, low calorie, low fat… let’s face it this salad should join the UN it crosses so many different diet boundaries!
I add a tin of Wild Alaskan Pink Salmon to this meal to boost the protein, calcium, essential fatty acid content and most importantly for me personally balance my blood sugar levels so I stay energised and calm all afternoon!
wild alaskan salmon_sonia mcnaughton naturopath herbalist
I drain the tin into a sink and with a fork mush the bones into the salmon flesh so they become one with the salmon.
Making the salad and adding the salmon takes only a few moments so really most of my 5 minutes is spent cleaning up!  I rinse the food processor bowl and drain it on the sink and pop my leftovers in the fridge.  I also had time to spare to take a quick pic & upload to Facebook 😉
For more quick and healthy lunch ideas check out my Facebook page: SoniaMcNaughton.Naturopath or make a time to see me (02) 4968 2157 at Mayfield Medical Connection.
Do you have a healthy ‘go-to’ lunch idea you can make in less than 5 mins? I’d love to hear it!

Cherry Ripe Muffins – healthy & delicious!

How do you enjoy the taste of chocolate when you need to be dairy-free & gluten-free for your health?

I wanted to bake an afternoon tea treat my friend who loves chocolate with a deep passion would enjoy without all the nasty side effects that milk and butter cause in my body.  I also didn’t want a lot of fast-release sugar in the treat to ruin the rest of my day.  Sugary snacks leave me tired, cranky and itchy – a hat trick I’m keen to avoid.  And let’s face it if you have any sort of autoimmune issue it’s pretty wise to avoid gluten wherever possible (Visser et al, 2009). Continue reading “Cherry Ripe Muffins – healthy & delicious!”

Latest Food Obsession – Baked Cauliflower

My latest food obsession is baked cauliflower…I am absolutely obsessed with this easy-to-make, delicious-to-eat, healthy snack at the moment.  It’s Paleo, it’s 5:2, it’s low GI, it’s just downright spectacular!

Paleo Snack
Cinnamon Baked Cauliflower

Not only is it the perfect Paleo snack,

for 5:2 lovers it is a super low calorie way of filling yourself up on fast days.

Continue reading “Latest Food Obsession – Baked Cauliflower”

Are pimples linked to diet?  The science of natural solutions to acne.

It’s the Easter Sunday tally of chocolate and hot cross buns and it’s time to get science to help me prevent pimples popping-up like bunny rabbits!  In 7 days I will be standing in front of a group of gals talking evidence based health solutions and a visage resembling a pizza is not a confidence booster – it’s emergency strategy time.

Pizza face prevention time
Pizza face prevention time

Don’t believe me that chocolate and hot cross buns can cause acne?  Studies on twins have proven that whilst the tendency to spots can run in families diet has a very large impact on whether or not your face has an outcrop of zits (6).

Twin studies show genetics + environment cause pimples
Twin studies show genetics + environment cause pimples

In fact the conservative Journal of Dermato-endocrinology said “nutrition is one of the most important parameters that is involved in modulating skin health and condition” (3).

The scientific research on the causes of acne:

  • Cows milk including skim milk. Proven by studies on girls before menarche (onset of their period) and in adult women (6).

Continue reading “Are pimples linked to diet?  The science of natural solutions to acne.”

Energy-Boosting, Craving-Busting Snacks

Busting Cravings
Busting Cravings

Do you find you are looking for something to pep you up to get through the day?  Is the diet coke / coffee and chocolate afternoon snack more than the occasional go-to food?

I was talking fatigue and craving-busting strategies with my gorgeous friend Leah who is a mum to 2 active boys (3yo & 18months), a professional singer

Leah & Luke
Leah & Luke

with a busy performing schedule and a part-time student.  Leah was asking me for snack ideas that were portable, affordable, healthy and most important of all helped her juggle all her daily balls…. challenge accepted. Continue reading “Energy-Boosting, Craving-Busting Snacks”