Meat Free Monday | Week Three

How was everyone’s weekend? Mine was filled with lots of healthy fresh food, a Sunday morning hot Hatha yoga session and some fun filled mayhem at Sydney’s Mardi Gras Fair Day.

I hope you have been inspired by my meat free Monday posts so far. This week I have been craving mexican in all it’s guacamole glory. So that brings me to this weeks recipe, another amazing find from Oh She Glows (did I mention how much I love her recipes).

Oh She Glows | Green Taco Wraps with Lentil – Walnut meat

vegan | gluten free

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 image source | Oh She Glows

Ingredients |

Lentil – Walnut Meat |

  • 1 cup uncooked french green lentils (need 1 3/4 cup cooked lentils) (can use brown and green but not red as they get too mushy)
  • 1 cup of walnuts
  • 1 1/2 teaspoons dried oregano 
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons chilli powder
  • 1/2 teaspoon fine grain sea salt 
  • 1 1/2 tablespoons extra virgin olive oil
  • 2 tablespoons water

Toppings and Wraps |

  •  1- 2 capsicums (sliced thinly)
  • 1/2 –  1 large onion (sliced thinly)
  • cashew sour cream (see Oh She Glows recipe) or if thats a bit complicated for you right now you can use sour cream from the store and the meal in still vegetarian 
  • diced tomatoes or salsa or pico di gall0 (my favourite) 
  • lettuce to wrap the taco in
  • sliced avocado or guacamole 
  • coriander 
  • fresh lime to squeeze 

Method |

1. To cook the lentils | rinse in a fine mesh sieve and add to a medium pot along with a few cups of water. Bring to boil, reduce heat to medium and simmer for 20 – 25 minutes until tender. Drain off excess water. Remember like last time you can add some whole garlic cloves into the water to make it tastier. Remove these after cooking though. 

2. Toast the walnuts in an oven at 150 degrees Celsius for about 10 – 13 minutes. Careful not to let them burn! Set aside and cool.

3. Cook the onions and capsicum in a pan until they are soft. On a medium heat for about 10 – 15 minutes. 

4. Prepare the taco meat | Add 1 3/4 cups cooked lentils and toasted walnuts into a food processor and pulse until chopped (leave some texture). Add in the oregano, cumin, chilli powder and salt. Stir in water and oil until combined.

5. The next step is to assemble. Start with the lettuce leaves as the taco base, add in the lentil – walnut meat and the cooked onion and capsicum mixture. Add any other toppings you would like. I have them all! Guacamole, pico di gallo, coriander … yum!

6. Eat and enjoy! Or as they say in Mexico … Buen provecho! (ok don’t quote me on that)

If you have any questions about the recipe or have a topic you would like covered feel free to email me at theonenutrition@gmail.com and don’t forget t0 stay in touch and #theonenutrition.

Adios, mi amigo!

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Meat Free Monday | Week Two

It’s that time again! Meat Free Monday, yay!

Not only is eating less meat great for your health but it’s also great for the environment and animal welfare. 

That brings me to another one of my favourite bloggers and cook book authors, Oh She Glows. She knows how to make vegan food taste and look amazing. 

Oh She Glows Crispy Quinoa Cakes (adapted from) 

vegan | gluten free | nut free 

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Image source | thatjam.wordpress.com

Ingredients | 

  • 1 1/2 cups of cooked quinoa
  • 2 tablespoons of ground flax and 6 tablespoon of water
  • 1 cup of finely chopped kale (make sure you remove the stems)
  • 1/2 cup gluten free flour (try besan flour also known as chickpea flour)
  • 1/2 cup finely grated sweet potato
  • 1/4 cup finely chopped sun dried tomatoes
  • 1/ cup sunflower seeds
  • 1/4 cup of fresh basil leaves , finely chopped
  • 2 tablespoons finely diced onions
  • 1 clove garlic, minced
  • 1 tablespoon runny tahini paste
  • 1 1/2 teaspoons dried oregano 
  • 1 1/2 teaspoons of red or white vinegar
  • 1/2 teaspoon fine grain sea salt (or to taste)
  • 3 tablespoons gluten free all purpose flour

Method | 

1. Preheat oven to 200 degrees C. Line a large baking sheet with parchment paper.
2. Mix the ground flax and water in a small bowl and set aside for 5 minutes or so to thicken.
3. Comine all ingredients together in a large bowl, including the flax mixture and the 1 1/2 cups of cooked quinoa. Stir well until the mixture comes together. Don’t forget the flour because it helps to bind it all together.
4. Shape mixture into 1/4 cup patties in wet hands. Pack tightly so they hold together better. Place on baking sheet.
5. Bake for 15 minutes, then carefully flip cakes, and bake for another 8 – 10 minutes until golden and firm.
6. Cool for 5 minutes on the sheet and enjoy! 
7. Store left overs in the fridge for up to 5 days. 

Enjoy and don’t forget you can serve these quinoa cakes with a delicious vegan side salad, try some of these:

Oh She Glows Superfood Crunch Salad
My New Roots Roasted Fennel with Orange Salad

If you have any questions about the recipe or have a topic you would like covered feel free to email me at theonenutrition@gmail.com and don’t forget t0 stay in touch and #theonenutrition.

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Meat Free Monday | Week One

Following on from my recent post that talked about the benefits of plant based foods here is the first (of many) meat free Monday recipes. I know meat free Mondays is not a new topic but I thought it was worth a refresh. 

Let me give you a little background into my story. As I have said before I am the first to admit this health ‘thing’ does not come easily to me. Growing up in a country town with my family owning a cattle property means that meat and especially red meat was a huge part of my childhood diet. To be honest I felt pretty impartial to it all for a long time. That meaning I wasn’t a huge steak lover but if it was in front of me I would eat it. Long gone are the days when vegan or vegetarian food was associated with the bare foot hippies of Byron Bay. Now overwhelming evidence shows us that we should be reducing our meat consumption. So my goal is to give you recipes that even your steak loving husbands, fathers, boyfriends and sons would enjoy. 

The Sprouted Kitchen’s Marrakesh Carrot Salad

Vegetarian | Vegan | Gluten Free | Wheat free

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Ingredients | 

Main |

  • 4 cups grated carrots
  • 3/4 cup cooked lentils, rinsed and drained
  • 7 Medjool dates, pitted and chopped
  • 1/4 cup minced red onion
  • 5 spring onions, white and green parts, finely chopped
  • 1/2 cup roughly chopped cilantro
  • 1/2 cup toasted pistachios
  • 1/2 cup crumbled feta cheese (can leave out for a vegan recipe

Dressing | 

  • 2 tablespoons extra virgin olive oil
  • zest and juice of two limes
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon fresh grated nutmeg
  • 1/4 teaspoon tumeric
  • pinch of red pepper flakes
  • 1/4-1/2 teaspoon sea salt and pepper, to taste 

Method | 

1. Cook the lentils (I used brown lentils). Bring the water to a rapid simmer over medium – high heat then reduce the heat to maintain a gentle simmer. You should only see a few small bubbles and some slight movement in the lentils. Cook, uncovered, for 20 – 30 minutes. Add water as needed so the lentils are barely covered. To make them extra tasty cook with some whole garlic in the pot (about 2 cloves). 

2. Grate the carrot using a grater. Chop the dates and remove the pits. Dice the red onion very finely. Chop the spring onions finely. Coarsely chop the coriander. 

3. In a large bowl, combine the carrots, lentils, dates, red onion, spring onions and cilantro. Break up any bits of dates that are sticking together.

4. In another bowl, whisk together the olive oil, zest and juice of the limes, cumin, nutmeg, tumeric, red pepper, salt and pepper. 

5. Pour the dressing over the carrot salad and toss to coat. Give the pistachios a rough chop and sprinkle on top along with the feta cheese. Serve as is or cover and chill in the fridge. 

6. Enjoy preferably with friends and family!

If you have any questions about the recipe or have a topic you would like covered feel free to email me at theonenutrition@gmail.com and don’t forget t0 stay in touch and #theonenutrition.

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You are what you eat

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It has been called the ‘mother’ of all studies on diet and health. There is a new meta analysis* on diet and health based on over 300 systematic reviews** since 1950! Now don’t worry if you don’t know all the technical terms because I will make sure I make it as simple as possible and the findings are pretty interesting. 

The role of diet in chronic disease is now well recognised. The change towards an increasingly processed diet has led to the well known word wide epidemics of things such as obesity and type 2 diabetes. Both of these may also be related to other disease such as cardiovascular disease, cancer and mental illness to name a few. As they say:

“you are what you eat”

So I know this is sounding all a little bit doom and gloom, right? Fair enough, lets move on to what the authors of the study found and then we can talk about ways to practically include the findings into your diet. 

Sweetened beverages | This may significantly increase the risk of type 2 diabetes and increase weight gain. Ok, so this is not rocket science, however, it can often be the hidden sugars in drinks that people are not aware of.

Tammy’s Tips | Drink water! Sounds simple and obvious but the benefits are proven. Aim for about 8 glasses or 2 litres a day. Now this can be hard for people who are not used to it. So make sure you have a water bottle with you (I love the Camel Bak water bottles they are super easy to drink from and I find they always increase the amount of water I drink in the day). You can also flavour your water to make it more exciting: try lemon, mint or cucumber! Always read the label – look under sugars in the 100 grams column and in the ingredients list, these days sugar can be hiding anywhere. I will do another post dedicated to all things drinkable so stay tuned.

Fruits and vegetables | These may significantly reduce the risk of cardiovascular disease and cancer and also resulted in significant weight reduction. Once again we know this right? But how many of us are actually meeting the recommended intakes?

Tammy’s Tips | Aim for 5 serves of vegetables and 2 serves of fruit every day. I know fruit is getting a bad reputation these days but even Sarah Wilson from the I Quit Sugar movement agrees that having 2 serves of fruit a day is fine (please note I am in no way affiliated with Sarah Wilson). I often find though it’s the vegetables that can be the hardest to get for my clients. What about you? 1 serve of vegetables is 1/2 a cup of cooked vegetables (such as broccoli or carrot) or 1 cup of salad vegetables (such as lettuce and cucumber). Some ways to increase your intake is to have vegetable sticks as a snack with some dip, try a stir fry for lunch or dinner or have a vegetable based smoothie with lots of spinach (try this one from Kris Carr) and when it comes to vegetables don’t forget to:

“eat the colour of the rainbow”

Whole – Grain Cereals | This may significantly reduce the risk of cardiovascular disease, type 2 diabetes and cancer. It was also shown to have an effect on the reduction of body fat. On the other hand refined cereals where shown to have a negative effect on health most particularly white rice when in the context of a westernised diet. 

Tammy’s Tips | Choose wholegrain. This means brown grainy breads, brown rice and whole grain cereals. Not only does this have the great protective benefits discovered in the study but it also is full of fibre which means it keeps you fuller for longer and has a slower release of energy. 

Legumes | The humble legume was shown to reduce cancer risk by up to 48%. It also showed a significant reduction in blood glucose levels, total cholesterol, LDL and triglycerides and an increase in HDL. 

Tammy’s Tips | Well this is music to vegetarians and vegans ears. Although this has been known for some time, it is becoming more mainstream to opt for a vegetarian or vegan option and with all the alternatives this is becoming easier. Try having one meat free meal a week. Over the next few weeks I will be doing some recipes for meat free Mondays to get you feeling inspired. For now though try my latest legume obsession from The Sprouted Kitchen’s Marrakesh carrot salad

Nuts and seeds | May significantly reduce several cardiovascular risk factors. 

Tammy’s Tips |  Nuts and seeds can be an easy thing to add into your diet. They say a handful of nuts a day can be a great addition to any healthy lifestyle. Try walnuts or almonds and aim for about a handful. I use them as a snack and also sprinkle things such as sunflowers seeds and pepitas in my quinoa salad, on my yogurt or in my breakfast cereal. Yum!

Red and processed meats | Associated with a higher risk of type 2 diabetes, cardiovascular disease and several cancers. Another nail in the old paleo coffin, sorry Pete!

Tammy’s Tips | So this is not the first time we have heard this. Australian’s can often overeat their share of red meat with the recommendation being 1 serve per day of about 65 grams of red meat. Again try to add some meat free meals into your weekly routine or swap red meat for fish. 

Fish | Is associated with lowering the risk of dementia, cardiovascular disease and cancers. Although it wasn’t mentioned in this study there is also great benefits from oily fish consumption to improve depressive symptoms (but thats another post for another day!).

Tammy’s Tips | Aim for 2 – 3 serves of fish per week. This can be canned if you find it easier although it is also great to have some fresh sources. In particular salmon can be a great core ingredient for a meal, have a look at this easy salmon and fennel recipe from the BBC.   

So lets sum it all up | 

  • Plant foods are more protective than animal foods
  • Grain products are more effective than fruits and vegetables
  • Red and processed meats increase risk of chronic diseases 
  • Among beverages tea was the most protective and soft drink was associated with the most increase in risk of chronic diseases 

For anyone that is interested here is the full article reference | Fardet, A., and Boirie, Y. Associations between food and beverage groups and major diet – related chronic diseases: an exhaustive review pooled / meta – analyses and systematic reviews (2014). Nutrition Reviews Vol. 72 (12): 741 – 762.

* meta analysis | is a statistical technique for combining the findings from independent studies. It is most often used to assess the clinical effectiveness of healthcare interventions and it does this by combining two or more randomised control trials. 

**systematic reviews | is a literature review (often of randomised control trials) that is focused on a research question and tries to identify, appraise, select and collate all high quality research evidence in relation to that question. 

If you have any questions or have a topic you would like covered feel free to email me at theonenutrition@gmail.com and don’t forget t0 stay in touch and #theonenutrition.

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New year | New you

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image source | lovenewyear.loveitsomuch.com

Looks like it’s that time again when we promise ourselves we are going to do it differently this year. It is essential to make goals when it comes to what we want to achieve but often we find ourselves making these so unrealistic. How many of us have said “I want to lose 20 kgs this year” or “I am never eating chocolate again”? Unrealistic goals set us up for failure and reduce our self esteem meaning we are less likely to try again next time. 

According to the Herald Sun (2014) “research shows that only 8% of those who make new years resolutions will actually stick to them.” With most of us scrapping our good intentions by as early as January 23rd (The Independent, 2014). 

Here are my tips for making goals and keeping them:

Set a target for when you want to achieve your goals by.

This could be in a week or even up to a year depending on the size of the goal. If you choose a goal that you feel will take a year make sure you break it down and give yourself mini goals to ensure you don’t loose motivation.

Be realistic.

Although I know we have all struggled with wanting to look like a super model at some point this is just not realistic. We need to love the skin we are in and be the best that we can be (no one else). This self acceptance is a very powerful thing but can often be the hardest to master!

Don’t over commit.

As much as it would be great to be able to go from eating unhealthy takeaway three times a week to zero overnight this is unrealistic. Break your larger goals into smaller ones to keep yourself on track and build your changes up slowly. I often see this with my clients and I promise consistency is the key to reaching your healthy lifestyle goals. As they say “slow and steady wins the race”. 

Make your goals part of your everyday life. 

Instead of saying you are going to go to the gym (unless of course you love the gym), why not try playing with the kids or taking the dog for a walk? Instead of thinking about removing something from you diet, why not think about what you can add, like an extra cup of vegetables every day. This will help you to feel less deprived (hate that feeling!) which can set us up for failure and actually result in over eating. 

Make the goal important to you.

You need to make the goal resonate with you and make sure it is driven by an internal motivator. It can be any reason you need to help you achieve your goals. It may not be the obvious things the doctor says, it can be anything, from wanting to fit into your wedding dress to wanting to feel more comfortable in social situations. 

Don’t expect results instantly. 

Often we focus too much on the weight on the scale and this can be very damaging. If we expect things to happen too quickly we get disheartened and more often than not will want to quit. I often say to my clients focus on your health and the weight will follow. You can also look at other things instead of weight such as how your clothes fit, how well you are sleeping or how much extra energy you have.

Make it specific.

If we make our goals specific and measurable this means we can track our progress and it can hold us accountable. Try to make your goals specific by adding in how many times a week you would like to do something. For example instead of just saying “I want to eat healthier” try something like “I would like to add in one extra cup of vegetables per day for the next two weeks”. 

Be kind to yourself.

If you happen to fall off the “bandwagon” as they say (seriously who came up with that saying) don’t be too hard on yourself. Often it can be the “well I have stuffed it now I may as well eat the whole cake” mentality that actually makes you gain weight, not the one piece of cake you had at a friends birthday party / home alone watching TV (not ideal but we can get to that scenario in another post). I often ask my clients “what would you say to a friend”? We are so much kinder to our friends than we are to ourselves. Odds are you would say to them not to worry and just start again tomorrow! What great friends we are!

Reward yourself. 

Make sure your rewards are not food based! Other ideas can be getting a massage, having a relaxing bath or heading out for a fun day at the beach with your family. 

If you have any questions or need some help making your goals feel free to email me theonenutrition@gmail.com and don’t forget t0 stay in touch and #theonenutrition.

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Welcome

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image source | estatemade.com

My name is Tammy and I am so excited to invite you into a little piece of my world. The time has finally come to write my first post and let me tell you it has taken me many years to get to this point. I always felt like I wanted to be on top of “it” (whatever that is) before I gave other people advice about living a healthy lifestyle. Then with another year coming to a close and landing my dream job as a mental health dietitian I thought what am I waiting for?

I am a qualified (accredited practising) dietitian that specialises in the area of mental health and eating disorders. This can range from anorexia nervosa and binge eating to the weight gain from anti- psychotic medication and everything in-between. I have worked in public and private settings nationally and internationally. Even with all my qualifications and experience I will be the first to admit that this health thing still doesn’t come easily to me and my friends will definitely agree with that! You won’t see pictures of me skipping on the beach in a bikini holding a freshly cracked coconut (not that there is anything wrong with that) but this is just not that kind of blog. Why is that you ask? because this is the blog for the real girls (and boys) and this is just as much my journey as it is yours. 

Is The One Nutrition for you?

Have you tried every “diet” / “detox” under the sun? Have you spent nights burying your emotions with the latest flavour of Tim Tams? (Don’t worry we have all been there). Have you struggled with setting unrealistic goals for yourself only to be disappointed? Have you felt overwhelmed by all the information out there? 

If you answered yes to any of these questions then this is the right place for you!

I’ll be sharing tips (most importantly these will be evidenced based), recipes, interviews and much more but I am just as excited to hear all about your journeys too. So please stay in touch and don’t forget to #theonenutrition.

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