Coconut Vitality Restore Smoothie! Revive & Rebuild.

Coconut Vitality Smoothie

There is no better way to start your day then with a complete meal that's is packed with an abundant array of nutrients. This smoothie is packed with Antioxidants, Magnesium, Potassium, B Vitamins, Iron, Vitamin C, Proteins, Amino Acids, Calcium, Plant Sterols & gives the body a huge hydration hit after being asleep for many hours. This smoothie is also great to have after exercise as the high amounts of Magnesium & Protein help restore the nervous system, rebuild muscle tissue, & the Coconut water hydrates the body.

Ingredients:

•  x1 cup Blueberries
•  x1 Banana
• 1 dst spoon of Acai Powder
• 1 dst spoon of Spirulina Powder
• 2 dst spoon of Pea Protein Powder
• 250ml Coconut Water

Method:

1. Chop up your banana into about 5 sections. Add into blender along with blueberries.
2. Add in all of your powders & steadily pour in your coconut water.
3. Place cover on blender & blend for 1min or until smooth.
4. Pore into your glass & enjoy the invigoration.

Nourish, Restore & Revitalise

Peace



Media Release & Next Week Feature Will Be!

Media Release & Feature

Good morning everyone, I hope this finds you in the best of health. I am very excited to announce that this week I have been featured in the following Magazines. As I have been writing &contributing to these articles this week my feature will be up next week.

Next week's feature will be one not to be missed! I uncover the truth about hidden SALT & SUGAR in our foods. I will also cover how marketing often confuses people with claiming to have no artificial colours etc. yet is filled with preservatives.

MEDIA RELEASE

Grazia Magazine (out April 3rd)

http://grazia.ninemsn.com.au/

Read My thoughts on dieting & the Wholefoods lifestyle.

Who Weekly Magazine (out April)

http://au.lifestyle.yahoo.com/who/

Read my thoughts on Soy.

The CEO Magazine (out May)

http://theceomagazine.com.au/

Read my thoughts on Vegetable Juicing, Recipes & A feature on myself.

Have a beautiful weekend all. Peace

I AM NOW ON TWITTER :-)

Keep motivated to nourish your soul with the wholefood diet & follow me on twitter for daily tips on nutrition, clean living & wholefoods! Click the link below to Follow me on my daily nutrition adventures.

https://twitter.com/#!/DayneCrocker

Have a great day all. Peace

"From Earth Frittata" Recipe & The Spotlight is on "Eggs"

Naturally Abundant Eggs

Now, there is nothing better then a fresh, organic & warm hens egg to kick start your day! Let me tell you Why, What & How are the best eggs for you.

Why, you ask? Eggs are packed with an abundance of essential vitamins & minerals, nutrients to truly nourish your soul, low in saturated fats & rich in the following nutrients.

• Vitamin B12 - Important for Red blood cell production, Nervous system & Carbohydrate/Fat Metabolism. B12 is rich in the egg yolk.
• Folate - Important for Reproductive health, Gastrointestinal system e.g digestive health & Cardiovascular health.
• Protein - Rich in Protein at about 11g per serve & as we all know Protein is not only the building blocks for our bodies but serves as a great energy source.
• Vitamin A - Essential for Vision, Tissue Growth, Antioxidant for Oxidative stress & has also be known as the"Anti-infective" Vitamin.
• Vitamin E - Antioxidant E neutralises free radical damage, reduces the production of scar tissue & increases immune system functions.
• Selenium - Enhances Immune function, Healthy Thyroid function & also appears to be involved in the regulation of a healthy cholesterol HDL:LDL Ratio.
• Omega 3 - Our EFA's meaning essential fatty acids are imperative for the protection of all cells in our bodies, play a fundamental role in brain health, heart health & have an Anti-inflammatory response for healthy joints.

What eggs do I buy?

When buying your little cartons of golden eggs always be sure to be purchasing CAGE FREE,  Free Range, Organic eggs. Buy doing this you are avoiding harmful exposure to antibiotics, hormones & other free radical damage. Looking after our environment & eating sustainably helps to keep our planet green, clean & in balance with food & life. Respecting all creatures big, small & nurturing their life force in which these abundant little eggs come from keeps a happy Eco cycle.

How? Below is a recipe for my "From Earth Frittata" enjoy!



Serves: 4

Cooking time: 30mins

Ingredients:

• 6 Organic Eggs
• 1 cup Kale or Spinach
• 4 Broccoli florets
• 1 Zucchini
• 3 Mushrooms
• 1 Tomato
• 4 Asparagus Spears
• 1 Handful of fresh Basil & Parsley
• 2 Tbs Cold pressed Olive Oil
• 1 Tbs Filtered Water

Method:

1. Pre heat oven to 180 degrees for about 15mins prior to preparation.
2. Dice up all of your kale, mushrooms, basil, parsley & place in a bowl. Only use half of your herbs as you will be using the rest later as a fresh & tasty garnish.
3. Grate your zucchini & add to the mix. Use your hands to get an even mix of all the ingredients
4. In a large bowl crack all 6 eggs along with your olive oil & water, set to the side. slice your tomato into 4 slices & trim the ends of your asparagus.
5. take your oven safe fry pan & on a moderate heat add in your egg mixture & vegetable mix, making sure the mix is equal across the pan. Cover & heat for 5 minutes until set.
6. Place your tomato & asparagus on top of the frittata as pictured, drizzle a teaspoon of olive oil to finish & place in the oven for around 10-15 minutes or until eggs are set.

Times based on a gas stove top & gas oven. Enjoy with a side salad rich in variety & raw goodness for the perfect balance.

If you have any Questions on eggs, Eco sustainability & further egg recipes feel free to email me or comment below. Enjoy the nourishment that nature provides us through wholefoods & nurture your not only your body but the world around you.

Peace

SAVE THE GREAT BARRIER REEF

Morning everyone. Just thought I would share this cause which I am very passionate about. Please follow the link below & sign. The future of our Great Barrier Reef depends on people power standing up for its rights as we are the voice for those whom can not speak or defend their homes, the ocean.

https://www.greenpeace.org.au/secure/petition/climate_gbr/index.php?cid=20&src=GP1

Peace & Love to all. x

LDL Cholesterol, Plant Sterols & The Wholefood Lifestyle

A Heart That Smiles

With heart disease becoming an epidemic in today's society, devastating many lives through the loss of loved ones & the age group of heart disease becoming alarmingly younger in the population, now is a better time then ever to STOP, EVALUATE & LOOK at your diet/lifestyle for areas where you may be increasing your risk of high cholesterol resulting heart disease. Let me tell you, It's easy to avoid just by following some steps below to which will guide you to the path of a wholefood diet, rich in plant sterols, vitamins, minerals & essential fatty acids e.g. Good Fats. You will also find below a table of foods to include & foods to avoid. If you are suspecting you may have high cholesterol always consult your Nutritionist for referral to have your levels checked & provide the guidance for a care plan to optimal health.

Cholesterol Explained

LDL: - (SAD)

Is most commonly know as your bad cholesterol. When you have high levels of LDL circulating through your blood stream it slowly attaches itself to the inner wall of your arteries which feed your heart & brain with vital oxygenated blood. Over time this build of plaque becomes hardened & thick creating a clot which blocks circulation of blood to these vital organs resulting in stroke & heart attack.

HDL: - (HAPPY)

Is commonly known as as our good cholesterol. HDL quite simply accounts for one third of total blood cholesterol carried around the body & actually protects against heart disease! How you ask? It does this by carrying LDL (SAD) away from the heart & back to the liver where it can be broken down and excreted by the body instead of building a cement wall in our arteries.

FOODS TO INCLUDE:

• Plant sterols are Lipids (Good Fats) found in the cells of foods such as Raw nuts & seeds, Fresh Vegetables. Plant sterols can lower your bad cholesterol.
• Plenty of water 2-2.5L per day.
• Swapping dairy milk for Oat Milk & Almond milk. Oat milk is high in plant sterols.
• Incorporating a fresh green juice into your daily routine. See blog for recipe.
• Using a cold pressed olive oil & fresh avocado instead of butter for cooking & as a spread e.g. Polyunsaturated Oils.
• Eating foods rich in EPA DHA like fresh reef fish.
• incorporating lots of variety in your fresh vegetables & fruits.
• Foods rich in antioxidants like Berries, Broccoli & Goji Berries will combat oxidative stress.
• Quinoa is the mother of all the Wholegrain family.
• Seasoning with fresh herbs, garlic, ginger & chili.
• Leafy Greens are rich in Plant sterols like Spinach, Kale & Bok Choy.
• Regular physical activity e.g. EXERCISE. At least 30mins, 3 times per week of high intensity cardiovascular exercise has been shown to reduce the risk of heart disease & can aid in lowering cholesterol together with the above dietary recommendations.
• Mediate & try yoga to reduce stress levels. low stress levels have shown to be advantageous for optimal heart health.

FOODS TO AVOID: ( Foods High in Sugar, Sodium & Saturated fats)

• Fatty Meats.
• Full cream cows milk
• Yellow cheese's
• Processed full fat yogurts
• Cooking Creams
• Animal fats e.g. for cooking
• Highly refined, processed &
• Preservatives, additives, artificial colours & flavours.
• Refined grains
• Smoking
• Excess Alcohol intake
• Sugar - Refined white sugar.
• Salt & foods high in sodium e.g. Packaged highly refined foods.
• Processed meats
• All Commercial breads
• Packaged chips
• Canned foods that have high amounts of sodium for preservation.

By following a Wholefood lifestyle & incorporating the above steps you can achieve optimal health with a strong vital force, skin that glows, a heart that smiles & high energy levels to achieve all your goals accross all areas in your life. Remember health is wealth & you can have it all in life through looking after the most important part of your life... YOURSELF. Follow my blog for recipes & tips which will help you achieve optimal health as education is power.

Peace, Light & Joy.

Chisaya Mama Salad & Quinoa Explained

Quinoa

Now, I'm sure you have all heard the word on the street of this little "super food" seed known as QUINOA! But what is it? How do I cook with it? Where is it from? In fact is actually a member of the grass family & is harvested from the Goosefoot plant which historically got its name from the awkward shaped leaves upon this interesting little plant which carries these little seeds of life. Qunioa originates from the Andean region in South America & was named natures super food by ancient Inca tribes who then called it "Chisaya Mama" meaning Mother of all Grains.

So you ask, Why are they so good for ME?

Nutrient Factors:

• Gluten Free
• Rich in Iron, Calcium, Magnesium & Copper.
• Rich in Protein & contains all Nine Essential Amino acids.
• Folate
• Phosphorus
• Great for Cardiovascular Health
• Diabetes Type 2
• Migraine Suffers
• Antioxidant rich for Oxidative stress.
• Essential Fatty Acids e.g. EFA's.
• High in Fibre & low GI beneficial for keeping blood sugar levels stable.

Chisaya Mama Salad

Ingredients: (Serves 4)

• 1 cup Black Quinoa
• 1/2 cup Whole Green Lentils
• x1 Bunch of Fresh Parsley
• x1 Bunch of Fresh Mint
• x1 Bunch of English Spinach
• 50g Wild Rocket Leaves
• 1 cup of soaked almonds
• 1 Large Carrot
• 1 Red Capsicum
• 1 Whole Lime
• 2 Dst Spoons Cold Pressed Olive Oil

Method:

1. Bring 2 Saucepans to the boil. Add in your lentils & quinoa, reduce to a medium heat & boil for 20mins, stirring every 5 mins. Wash your almonds, cover with water & soak until ready to put your salad together
2. Whilst boiling you can start chopping up your salad ingredients. Start with washing all your greens, then take all the greens and finely dice into a tabouli like consistency.
3. Take your capsicum & dice into small squares followed by grating your carrot & place into your mixing bowl.
4. Take your quinoa & lentils of the stove, drain & rinse thoroughly with cold water, followed by your almonds.                                                                                                                                       (Tip - Use a mesh strainer to reduce loss of Quinoa & lentils)
5. In your mixing bowl add in your boiled ingredients, almonds, all your greens, carrot & capsicum.
6. slice your lime in half & together with the olive oil squeeze & drizzle over the salad mix. 
7. Lightly with your hands mix all the ingredients together & serve on plates atop of fresh rocket leaves. Enjoy!

(Tip) - keeping a bowl of Quinoa & lentils in the fridge is great, you can add to salads & is a quick option for busy people. Perfect for Vegetarians & Vegans that want some extra protein for their meals.