Day 1 - no added sugar challenge

No added sugar challenge 1st-14th February 2013

If I told you I was a bit nervous would you believe me?

I have seriously let my guard down with a serious chocolate addiction. You know that Cadbury Marvellous Creations one with the jelly popping candy beanies? Yes. Smashed the entire block last night! Like, seriously!!! I have a problem. 

I had a reader post a private message on Facebook yesterday asking how she could curb her binge eating as she typically eats healthy food. Well. That was like a letter to me, written by me! I was always like this as a child and it creeps up from time to time in my adult life now. I keep eating something if it tastes good and feet so sick afterwards from over eating. Why do I did this? I have no idea??? 

That's all about to change now.....especially that I am re-reading Sarah Wilsons I QUIT SUGAR book which I purchased last year but really didn't prepare my mind to get rid of sugar completely out of my diet. 

Okay now that I have confessed to you all. What are some of your dark sugary secrets? List them below so we can help each other combat them. I know that I am never asking my husband again to buy me chocolate EVER! Well for 14 days that is....no seriously I need to remove myself from this as I am an all or nothing kinda chick!!! Best not go there and then temptation won't rear it's ugly head.

Planking challenge

Here are my results for last months planking challenge. 31 days of incorporating 3 sets of 1 minute planks in conjunction with my normal 1 1/2hrs of resistance and interval training per week and eating clean 80-90%!

Planking challenge #planksjan2013

Meal Planner

Here is an idea of what our weekly meal planner looks like. I will get a bit more professional and update this in a funky table so it's easier for you to read. 

Friday 1st Feb

Breakfast

1 Apple (grated) and cinnamon porridge

Snack

2tbs Hummus with 2-3 vegetables

Lunch 

Smoked salmon wrap with spinach, capers and tomatoes

Snack

Yogurt with 2 serves of fruit (3-4 strawberries, 1/2 apple, 1 pear)

Dinner

Chicken (baked) rissoles with green steamed vegetables

Ingredients:

Chicken mince
1 grated carrot
1tbs feta cubes
1 garlic minced
1 egg
chopped fresh herbs (parsley and coriander)
*Moroccan spices
S&P

*use whatever seasoning you prefer

Method:

Mix all these ingredients together and if you find the mix too sticky add either cooked quinoa, flaked oats or breadcrumbs and make into burger shapes. Refrigerate and place on non stick paper on baking tray and bake until cooked. Alternatively you may shallow fry them in olive oil or a non stick pan.

Saturday 2nd Feb

Breakfast

Scrambled eggs (2 eggs or 4 egg whites) with spinach, tomato and spring onions

Snack

180 Nutrition protein shake

Lunch 

Tuna vegetable salad

Snack

1 apple with 1.5tsp peanut butter & sprinkled cinnamon 

Dinner

Beef quinoa soup with vegetables

Sunday 3rd Feb

Breakfast

Pear and cinnamon porridge

Snack

2 hard boiled eggs with vegetable sticks

Lunch

Chicken wrap with feta, tomato, cucumber and spinach 

Snack

Tzatziki dip (yogurt, cucumber, lemon juice & garlic) with vegetable sticks and crackers

Dinner

Chicken tenderloins with cauliflower, broccoli and beans

Monday 4th Feb

Breakfast

Waffles with ricotta and blueberries

Snack

Vegetable/fruit juice (cucumber, mint & apple)

Lunch 

Vegetable frittata 

Snack

Fruit smoothie with 2 serves of fruit

Dinner

Vegetable and beef stir fry with 

Tuesday 5th Feb

Breakfast

Quinoa with 1 serve of blueberries

Snack

1 apple and handful of almonds

Lunch 

Vegetable beef muffins

Snack

Protein smoothie

Dinner

Turkey quinoa burgers served with salad

Wednesday 6th Feb

Breakfast

Poached eggs with smoked salmon and asparagus 

Snack

Vegetable sticks with hummus dipping sauce

Lunch 

Salad in a wholemeal wrap

Snack

3 serves of fruit and handful (5-6) of walnuts

Dinner

Flat head fish grilled with salad

Thursday 7th Feb

Breakfast

Organic corn flakes with almond milk and 1 banana

Snack

Hard boiled eggs x2 with sugar snap peas and cucumber

Lunch 

4 beans salad mix

Snack

watermelon with ricotta cheese

Dinner

BBQ meat platter with grilled vegetables and salad

Friday 8th Feb

Breakfast

Mini corn pancakes with yogurt and cucumbers

Snack

180 Nutrition protein drink with 5 strawberries

Lunch 

Omelette vegetable pizza

Snack

yogurt with a sprinkle of toasted muesli AKA granola

Dinner

Home made pizza's with vegetable and meat toppings

I am really getting into Sarah Wilson's I QUIT SUGAR ebook I am learning a lot about what all this added sugar is doing to our bodies. So for your copy simply click on the link and grab yourself a copy for some inspiration and awesome recipe ideas.

Please leave a comment below and share how you survived Day 1 of our no added sugar challenge. I'll be posting daily so add your new comments there. 

Xx Dani

Common Health Advantages of Colon Cleansing Treatments

Colon cleansing treatments are designed to better rid the body of toxins that build up based on the types of foods we eat, our habits - like smoking, drinking or lack of exercise - and the environment in which to live

When we eat more meat proteins than our bodies need, it is difficult for the body to decompose. Similarly, when smoke and drink, our bodies retain toxins, just as they do when you live in the city or smog in rural areas where pesticides are used. More than our bodies are confronted with toxins that accumulate in the colon, the harder it is for all of our internal organs to function properly.

This, of course, is the main advantage of using a colon cleansing treatment: when using a colon cleanser, our bodies will be able to process toxins that have developed as a result of: not eating a balanced with too much stress in our lives, practicing bad habits and living in our modern environment. The removal of these toxins from the large intestine with a colon cleanser, other organs in the body - particularly the liver and the kidneys - will be able to operate more efficiently.

There will always feel better, when our internal systems function correctly - another great benefit of colon cleansing. Our digestive system works more efficiently - and that will end common problems like constipation, stomach pain, gas and bloating that can slow down and prevent us from performing at their best. When our bodies work more efficiently, we will simply feel better.

When we use a colon cleansing treatment, we will be less likely to continue to ingest toxins. As you begin to feel better, we tend to try not to repeat the mistakes of the past, our lives, most people will find that they begin to eat better foods, by desire. The elimination of waste and toxins accumulated in the body will often be the catalyst people need to start living a healthier life. Doctors who recommend colon cleansing treatments also recommend-that we should take action on eating more fruits and vegetables and whole grains.

This change in diet - as well as colon cleansing - is not only beneficial for colon health and internal organs, but also contributes to weight loss. With the initial boost of feeling better after a colon cleansing and weight loss, many people find they have increased energy, which are able to exercise more. A healthy diet and increased physical activity contributes to better ability to reach weight loss goals (and the early success, it is easier to stick with the program).

Ironic as it may seem, this increased level of activity with the reduction of toxins also helps combat fatigue. When people use colon cleansing treatments to reduce the amount of toxins in their body, they will find that they are less tired and overwhelmed. There is a simple reason for that: it is hard for the body to process toxins and therefore many are reabsorbed into the body when people remove these toxins from their body, their internal organs need to do less work, which gives them more energy.

Because the body will do less work, when people take steps to improve their colon health, those who have struggles with hemorrhoids find that colon cleansing allows these areas of strain to heal as well. Others are able to avoid developing hemorrhoids altogether.

Similarly, colon cleansing can help prevent diverticulitis. Just as straining with constipation can lead to the development of hemorrhoids, sturdy stool that does not lose its validity can weaken the interior walls of the large intestine. These points can become inflamed and weakened infected when there is a backup in the colon, but a colon cleansing diet real place, toxins are removed and there is less chance for an infection to develop.

Consequently, not only those who benefited from colon cleansing treatments, before developing health complications that can benefit, and can therefore people whose bodies have been fighting against the buildup of toxins for years, even decades.

Whatever your current health is like, there is a good chance that you can benefit from colon cleansing treatments that rid the body of toxins. With colon cleansing, you can reduce the stress your body is under and go live longer, healthier, more fulfilling life.

Benefits of Supplementing With Creatine

What is creatine? 
Creatine is an amino acid (amino acids are the building blocks of protein) that is produced in the body by the liver and kidneys, and is derived from the feeding of meat products and animals. Creatine (creatine monohydrate) is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the energy source for muscle contraction and many other body functions.

What creatine normally in the body? 
In the body, creatine is converted into a molecule called "phosphocreatine" which acts as a reservoir of energy fast. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy.

Why do athletes take creatine? 
Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting, and can help athletes recover faster after spending bursts of energy. Creatine is best for the serious bodybuilder. It helps to increase muscle mass rather than muscle strength, it is suitable for athletes who participate in endurance activities. However, the increase in muscle mass may be due to water retention and not an increase in muscle tissue.

Because I've heard so much about creatine disorders and neuromuscular?
Two scientific studies have shown that creatine may be useful for neuromuscular diseases. Firstly, a study by MDA-funded researcher M. Flint Beal of Cornell University Medical Center demonstrated that creatine is twice as effective as the prescription drug riluzole in extending the lives of mice with the degenerative disease amyotrophic lateral sclerosis neural sclerosis (ALS or Lou Gehrig's disease).  

Second, a study by Canadian researchers Mark Tarnopolsky and Joan Martin of McMaster University Medical Center in Ontario found that creatine can cause modest increases in strength in people with a variety of neuromuscular diseases. Beal's was published in Nature Neuroscience in March 1999 and the second article was published in March 1999 issue of Neurology.

I want to start taking creatine - is it safe?
 For most athletes do not have any negative side effects from taking creatine, although recently there have been some reports of kidney damage linked to creatine use. No consistent toxicity has been reported in studies of creatine supplementation. Dehydration has also been reported as a problem when taking creatine.

Athletes usually take a "loading dose" of 20 grams of creatine per day for five or six days, then continue with a "maintenance dose" of 2 to 5 grams of creatine a day later.

What are the side effects?
 Little is known about long-term side effects of creatine, in the absence of toxicity online was reported in studies of creatine supplementation. In a study on the side effects of creatine, diarrhea was the most common side effect reported creatine supplementation, followed by muscle cramping.18 Some reports have shown that the functions of the kidney, liver and blood were not affected by the increase in short-term or long-term lower amounts of creatine in healthy young adults.  

In a small study of people taking 5.30 grams per day, no change in renal function appeared after up to five years of integration. Muscle cramps after creatine supplementation has been anecdotally in some studies.

Benefits• improves athletic performance• increases muscle mass• Benefits for muscle disorders

Food or diet..?

Some say that "there is no such thing as a" good food "or" bad food ", just bad diets." Usually after they say something about another type of low-fat, balanced diet which allows you to reach the anniversary '100 healthy.

Most of these "fad diets" became sooner or later, another dietary error and are replaced by new ones, which, after a certain time, are also replaced because of new revelations of dietetics. And it goes on and on, making people who want to live a healthy life and more frustrated, but still believe that the most important thing is not what happens on their plate, but the amount of it thereof.

Today, when there are so many types of food on the market, do not care about any calories, but also look carefully at what we eat.

Difference between organic and conventional foods and genetically modified

We all know that organic foods are healthy foods available conventional and genetically modified foods may be the solution to the world's food, but when we asked for details only a few people can answer exactly what it 's is.

Organic foods are made with organic farming methods. This means that no pesticides or fertilizer ingredients synthetic plants and not growth hormones and antibiotics to animals. When you buy certified organic foods, you can be sure that all of the above will not stop in your stomach and body. However, due to the efficiency of the production process and a slower reduction of this type of food is more expensive and even if all companies should start its production would not be sufficient to feed the people in the world.

Conventional food is produced using almost all available technologies provided by science to save the genetic modification. However, due to the intense production process, many chemicals and drugs are involved to ensure that crops and animals grow at an appropriate pace. Some of these "incentives" can be found in the final product that you buy and can affect our health (especially growth hormones in meat).

In all cases, traditional food can be found in almost all cuisines of the world, and some scientists are beginning to wonder how we feel without this extra dose of antibiotics and artificial poisons we eat involuntary. Genetically modified foods is the most controversial.

The growth process is similar to the classic, the only difference is that genetically modified foods in a part of the DNA is transferred from another species, in order to modify the characteristics of a choice without a long-term process and sometimes into a vein inbreeding. All scientists working on GM food projects that everything is under control, but some accidents when transferred genes do not behave as expected show us who may not be sure they wish.

The real advantages and disadvantages of genetically modified foods will be known only after a long time, what we know today, is only based on theory and lab tests, not real life.

Diet and Supplements for Gaining Weight

Bodybuilders usually have one or two immediate objectives: they want to lose body fat and get ripped, or who want to put on muscle mass. The Holy Grail would be to get both, but it is not realistic because it goes in two opposite directions at the same time. The most you can hope for is to maintain muscle mass while losing fat. Muscle mass is a completely different process of cutting.

In the last years of the regime to gain muscle could best be described as random. Just ate everything that was not nailed down. This, of course, has led not only to lean mass gains, but also a sharp increase in body fat. The next step was to reduce calories and carbohydrates or both until he lost the excess fat. Under ideal conditions is also kept most of the muscle mass gained-up.

For a classic example of the process look relatively primitive bulk-up/cut-down Bruce Randall, who began his swelling phase, when he was a U.S. Marine Corps in the 1950s. He consumed prodigious amounts of food (courtesy of Uncle Sam), including dozens of eggs liters of whole milk and lots of bread. Randall led the regime to a body weight of 400 kg, but it was just another fat, sloppy guy. Active high throughout the period of the massif, which makes some exceptional amenities, such as hello with 900 pounds.

I remember a story about the time Randall visited a gym for a workout in New York at that time. He chose to do incline bench presses, but for some reason, decided to move the bench, which he did. It was only after moving the table from one end to the other of the Randall gym has an account that the bank had been fixed to the ground. It was so powerful that it tore the bench from its moorings without realizing it.

Randall then began training for bodybuilding competitions, and thanks to a strict diet and training program, weight decreased from 405 to 187. Then increased to 227 and won the '59 NABBA Mr. Universe in London. His trophy was presented to the contest by buxom Jayne Mansfield movie star.

A more recent example of a successful program was the huge double Mr. Universe and star of "The Incredible Hulk" TV series, Lou Ferrigno. When Lou started in Brooklyn was thin, but a young enthusiastic bodybuilder. After a few years of training Ferrigno weighing nearly 300 pounds. What did he do to get these phenomenal mass gains?

"Many of milk and food," he said.

And therein lies the key to gain muscle mass. You simply need to eat more. In those days, the object is not to get any kind of weight, but to ensure that what is gained is particularly muscular. The problem is that you still need to increase the number of calories. There is simply no way around it, no matter what you hear or read.

This statement must be qualified to some extent. The use of certain anabolic drugs, including anabolic steroids, growth hormone and insulin, among others, can really increase your muscle mass, but even with their help, you still need to eat and train properly to build muscle quality. In fact, new research shows that it is possible to manipulate anabolic hormones in the body by making some adjustments in your diet and supplement. In this way, you set your gains so they are mostly lean mass, rather than a set of muscles and too much fat.

A common question on muscle mass, How can I reasonably expect to earn? The amount of lean mass gains varies among individuals due to factors such as genetics, body structure and intensity of training. Those who are blessed with a combination of high natural androgen, or testosterone levels and a high percentage of fast-twitch fibers of muscles will make faster initial gains, but also those who have less of a genetic advantage will still impressive gains eating properly and training hard.

An axiom says that you win your weight better than ever when you start training, simply because your body is not used to it and responds quickly to the added stress of exercise. As you move to the advanced level, the more muscle each year it becomes more difficult, regardless of genetics.

Category Mass Diet-With-Weight-Gain
Meal 1
1 cup of orange juice
1 cup of oatmeal
1 cup of milk
4 scrambled eggs
2 slices of whole wheat bread with butter (not margarine avoid trans fats)

Meal 2
8 ounces of ground beef
1 large baked potato
Green salad with vinaigrette
1 cup of milk
Fresh

Meal 3
Weight gain or meal replacement drink with a banana mixed with skim milk

Meal 4
8 oz cottage cheese with fruit
1 cup yogurt

5 meals
6 oz tuna
1 fruit
1 slice of whole wheat bread

Meal 6
8 ounces chicken
2 cups of brown rice
2 slices of whole wheat bread
1 cup broccoli or other vegetable
Green salad
Fresh
1 cup of milk with protein powder added

What to eat for Mass

Regardless of genetic predisposition, you will need a positive energy balance for increasing muscle mass. This means that you must
eat more food than you burn. The effect is so powerful that drinking an unusual amount of food one can add lean mass, even in the absence of exercise, even if it is not a recommended procedure. Studies on human subjects overate but did not exercise showed some surprising changes in body composition. All subjects showed a significant increase in lean body mass.

The gains were the result of adjustments of the organization to unusual levels of food. The body compensated by increasing levels of anabolic hormones, including growth hormone, testosterone, insulin and insulin-like growth factor 1 (IGF-1), which led to the construction of muscle most subjects, aka lean mass.

Eating all those calories even blunt primary catabolic hormones cortisol body. High levels of cortisol promote catabolism, or breakdown, of the muscles. Cortisol is secreted primarily in high stress conditions, hence its designation as a stress hormone. But the stress conditions that promote cortisol release more often an energy deficit condition, such as lack of enough calories or carbohydrates. Thus, the charge itself is anabolic process.

The point here is not to suggest that you should not eat too much to gain muscle mass, but you have your calories because it promotes the secretion of anabolic hormones that work in tandem with exercise to produce of lean mass gains.

A key consideration in any plan for mass is protein. While it is true that the provision of extra calories as carbohydrates only have an action of the protein in the muscle of economy, maintaining a high level of amino acids in dietary protein sources promotes nitrogen balance positive paves the way for gains in muscle increase in muscle protein synthesis reactions in the muscles. Some call the process of anabolic effect units.

Are You Sick and Overweight? Your Diet Could Be the Problem

Every five years or more it seems to be a new fad diet becomes the folly. Low-carbohydrate diets currently hold that position. The popularity of diets is their ability to help the individual to rapid weight loss. Some people who want to lose weight are so desperate they'll try anything. Many of these schemes have resulted in weight loss.

The problem is that they can cause rebound strikes in the form of weight gain or worse, lead to the development of a health problem or become vitamin deficiency.

Problems that may occur when you follow a fad diet can vary from mild to severe. Mild symptoms include diarrhea, nausea and headaches. Severe symptoms that can develop from a fad diet are heart disease, high blood pressure and high triglyceride levels. What complicates matters further is that most people do not know they have a problem as long as the disease progresses to a dangerous level. This is one of the reasons for any change in diet should first be discussed with a physician.

Of course, the best way to lose weight is to reduce the number of calories consumed and increase the number of calories burned so that no more than two pounds a week are lost. This method takes time and people who want to lose a significant amount of weight can become impatient. There may be a possibility that your weight gain is associated with a given condition. There is good news for people in this situation.

The reason many people are not able to plan because the plans are generally good sources of long-term nutrition. Your body needs nutrients that are not present. Unless you are on a restrictive diet recommended by your doctor, it is best to avoid diets that limit a particular food group.

A diet consisting of fruits, vegetables, dairy products, cereals and fat is the best way to lose weight. These foods are low in calories and are also beneficial to keep your body healthy. A multivitamin that contains high amounts of chromium and calcium can help you lose weight. These two elements help the body metabolize fat, which is necessary for weight loss. As in the case of diets, you should consult your doctor before taking a multivitamin with high doses of these elements.

Are you eating yourself to death?

My immediate answer is YES, you eat to death!

I can just hear all the cries of "Wait a second Food Richelo it! I eat very healthy, and I only drink healthy juices. I do not eat sweets, I do not buy low carb and low fat. Eat healthy and not need to read the rest of this article! "HOLD ON A moment ago! Do not eat as healthy as you think! Let me tell you why.

Never in human history, we have seen more obesity, diseases, syndromes and it is not for us at this time. This is all thanks to the power supply? No, but a large part of it, and if I let myself go for a short time, I will do my best to explain to you in an easy to understand, because it is.

We live in a society of instant gratification and microwave. If it is fast, easy, and now it's yesterday. BUT, at what price?

I can write a whole book about all the "stuff" they are dealt, or what is called fast food, but I will not bore you to death with all the scientific names and what it does to your body. I prefer to simplify it for you, and that if it became in some way that is not good for you, and probably bad for you!

So what exactly is processed food, and why is it bad for you?

It is in a box, sealed box, sealed envelope or is it ready? If this is the case is processed. It is the most food you get at the supermarket! Take a look next time you're in the store, and you will see that it is true.

From now on it is so bad for you. For this food to last a long time, have good color, and do not take all the bad bacteria associated with food storage for a long time, a long list of chemicals that are added to food. Many of these chemicals are known to have serious side effects in the body. To mention a few of these "side effects": cancer, hypertension, high cholesterol, numbness, breathing burning, tingling, pressure or tightness of the face, chest pain, headache, nausea, tachycardia, drowsiness, weakness and difficulties with asthma.

Now, forget all the "stuff" that is added. What is the nutritional value? Because all processing, there is little, if any, nutrients real left in one of these foods! Not only that, but the salt levels are well above what a human being should consume!

What are all these bran cereal healthy? Are treated? IF. They contain more sugar than anything else! You low levels of blood sugar does not know what to do with all insulin than you get with fast food or almost all treaties!

So, what is safe and healthy?

Everything is fresh, unprocessed and preferably organic. Plain and simple! Yes, this means that a good cup of coffee while enjoying the reading, it is not very good for you!

Take a look at your grocery store. The vast majority of fresh, unprocessed are around the perimeter of the store, not the islands! This makes shopping a lot easier!

"BUT, it takes so much time to prepare!" The most common complaint I hear! Well, if you plan properly, you can make all your fresh food in less time than it takes to get all your fast food during the day! Learn more! My wife and I prepare all our meals for the 2 of us and our 2 children, 30 minutes in the morning! All costs, all healthy and ready to eat for the rest of the day!

How much and how often should you eat? It is also very simple. You should eat every 2.5 to 3 hours. Before you start yelling at me to tell you to eat as much, I also remember that these meals should be smaller amount of your three regular meals a day. This equals about 6 meals a day.

What do you eat? It is also very simple. Proteins, carbohydrates and lipids. Yes, fat! You need to eat lean meat, skinless chicken or fish for protein. If you are vegan, there are many alternatives. For carbohydrates, you will have fruits and vegetables. For fat, you will catch fish oil capsules or flaxseed oil.

That's it! It looks boring? Believe me when I tell you it is not!

Fairy tale holiday ends

Well today is officially the last day of the school holidays. We have had such a fun time together as a family of 6! From surfing to bike riding, bush walking, scooter riding you name it!

Noah starts Grade 2 tomorrow, Oscar starts Prep on Thursday and Mietta has a 2hr session at a 3yo Early Learning Centre on Friday, so baby Zali and I get to enjoy some 1-on-1 time.

How are you?

Excited about our no added sugar challenge or what???? I'm super pumped and so excited by all your responses. I'm overloaded by so many questions over in Facebook and Instagram land so I hope to answer all your questions here or my fellow readers can assist me as well. Particularly those that did the challenge with me last year.

In fact there is a sensational book out by Sarah Wilson I QUIT SUGAR. I am desperately trying to give up sugar but sometimes the white devil gets the better of me. I turn to this book for inspiration so if you need some then I highly recommend you click here and grab yourself a copy if you too need some guidance on what to substitute over the 14 days and preferably FOREVS!!!!!! 

So which team will you join? 

In the meantime while you have a think, here's a great supportive chocolate cake from the one and only Teresa Cutter. This will fall in the category of the sugar babes if you are craving something sweet *remember only a slice not the entire cake :-) as fruits of life are omitting the extra natural sweeteners eg: honey, maple syrup etc...

Clean eating chocolate cake

Ingredients 

-2 whole oranges

-Your preferred natural sweetener measurement (eg 3/4 cup honey, agave or maple syrup) 

-6 organic free range eggs

-pinch of sea salt

-4 cups ground walnuts (400 g ) or almonds

-3/4  cup good quality dark cocoa powder

-1 teaspoon cinnamon

-1 teaspoon vanilla bean paste or extract

Method;

1⃣ Steam the oranges until soft

2⃣ Once cool chop entire oranges including the skin. Place oranges with honey, salt, vanilla into a food processor

3⃣ Add eggs, keep blending

4⃣ Pour mixture into a bowl and simply fold other ingredients walnuts (or almonds) cocoa and cinnamon. 

5⃣ Spoon into a baking tin (line it with greaseproof paper) 

6⃣ Bake in a 170C degree oven until cooked through (approx. ­60 minutes) 

This is such a lovely and moist cake (The healthy chef AKA Teresa Cutter does it again). To ensure its cooked properly, test with a skewer. Completely cool the cake before serving into small pieces. Serves 10-12

We had ours with a dollop of organic thickened cream (I had mine with ricotta cheese) and fresh blueberries. For a super indulgent treat, drizzle some dark chocolate ganache after the 14 day challenge of course!!! 

Planks challenge

Our planks pictures have been sensational once again. So many pictures that I keep posting daily of the many inspirational people on Instagram. 180 Nutrition have been kind enough to sponsor my #planksjan2013 challenge as we all are planking for 31 days over January 3x1 minutes. I will be announcing the 4 random winners (2 male and 2 female plankers!) Monday 4th February. So stay tuned and keep tagging your pictures. 

Here are just a few of the plank stars I've posted for those that don't have Facebook, Instagram or Twitter;

Planks challenge

Here are our planks for the past 2 weeks!!! I am proud to announce that I officially can hold a plank 3 x 1 minutes!!! Woo Hoo!!! 

Planks challenge

Some fun down in Lorne and at home....

#planksjan2013 challenge

More pool fun and even a plank at my hairdressers!!!! 

31 day planks challenge

Okay heading to bed to sort out these little people bright and early in the morning. Thanks for stopping by and any questions about our challenge starting on Friday, ask away!!!!

Xx Dani

I QUIT SUGAR ebook 50% discount offer!!!

When I saw this come into my inbox I immediately thought of you!!!

This weekend the lovely Sarah Wilson who is the author of I QUIT SUGAR is offering 50% off her ebook which is AMAZING!!!!

I QUIT SUGAR special offer this Australia Day long weekend 

In fact perfect for all of us doing the no added sugar challenge next month!!! I even have a copy!!!

Go check it out as it may give you ideas on how to curb your sweet tooth cravings throughout our challenge or FOREVER. I think Sarah is amazing as she has totally eliminated sugar from her diet. She is my inspiration!!!

Here is what we had for breakfast this morning:

NO ADDED SUGAR PANCAKES ;-)

No added sugar pancakes

I simply mixed wholemeal flour with 2 eggs, whisked in buttermilk (or mix yogurt with milk) add some vanilla essence and any other spices you like. I made this batter a lot thicker to my typical traditional pancakes AKA crepes so you just add as milk to make the right consistency you like.

Blueberry pancakes with no added sugar

I then sprinkle blueberries and leave others plain for kids to add yogurts, walnuts, honey or whatever is a semi healthy optional topping.....

I QUIT SUGAR EBOOK

Just a reminder, I'll be posting my daily food journal over the 14 day challenge to give you some other inspiration and ideas. Otherwise grab yourself a copy of I QUIT SUGAR as I find it extremely useful and get so many ideas from her recipe book. It's amazing!!!! Especially with the 50% offer this weekend. Ends Tuesday 29th February.

Have a sensational weekend (HAPPY AUSTRALIA DAY to all my Australian friends) and don't forget to register for our NO ADDED SUGAR challenge  (simply subscribe to my blog) that starts next Friday 1st February and ends on Valentines Day 14th February.

 Xx Dani

No added sugar challenge 1st - 14th February

Here it is. Another challenge coming up next month.

Sugar free challenge 2013

Are you in??? If so please ensure you subscribe to my blog (add your email address in the top right side bar box) to register for this challenge and never miss a blog post!


It's back!!!! The sugar free challenge we all did last year was such a success, simply follow the guidelines we did last year. Any questions you may have please list them under the CHALLENGES tab or on my posts here over the 14 days.


Rules

The rules of this challenge are simple. It's based on a honesty system, so if you cheat you are only doing it to yourself. Also be kind to yourself if you have never done this before. If you slip up, simply get back on track and eliminate the sugar for the remaining challenge. We are all here supporting one another either via Instagram, Twitter or Facebook. So we are only a key stroke away!!! 

We will have 2 teams:

Fruits of life 

We are not to have any foods that have added sugar of any kind. This also includes the added natural sugars eg: honey, maple syrup etc.... If it has added sugar of any kind, we won't be eating it. This also applies to any and ALL artificial sweeteners. Excludes protein powders as majority of them have artificial sweeteners or stevia etc...

Sugar-less babes 

You are allowed to have the natural sugars eg: honey, maple syrup, stevia (and those of you that REALLY need 1 tsp sugar in your coffee or whatever) this is only allowed once a day. Can you imagine if you had a coffee, then a smoothie, plus fruit and other foods that have natural sugars etc.... you really wouldn't be doing a sugar free challenge then would you?

Both teams are allowed:

• 3 servings of fruit per day*
• Ensure you have a smoothie per day to combat our cravings and also to keep our energy levels up!

*Fruit serve examples: 1 banana, 1 apple, 1/2 cup of berries etc...

NB: For those that wish to eliminate fruit as it does contain plenty of natural sugars, we need to acknowledge it is also a part of our healthy eating plan. This is your choice. Fruits of life team only avoid dried fruits.

I think it is also important for us to have a smoothie per day to curb any sugar withdrawal symptoms so please share your most favourite ones. When you have your smoothie per day, don't forget to count this as part of your 3 serves of fruit per day!

Here's a fave green smoothie of mine:

Yogurt or milk with 180 Nutrition coconut protein powder

1tsp chia seeds 

1 cup of spinach 

1 banana

1/2 cup fresh or frozen berries

This smoothie would count as 2 serves of fruit for the day, therefore I am allowed 1 more piece of fruit. Get what I mean?

Our main goal is to GIVE UP the added sugars in the ingredient list. So don't worry about the % of sugar found per grams in the label, rather check in the ingredients that there has been NO ADDED SUGAR! This includes your tomato sauce AKA ketchup! It also includes the like of your dried cranberries as they are loaded with sugar!!!! 

Handy tips

1). Remove any food items you may have around your house that contain sugar. I typically put sugary foods in a box hidden so I avoid any temptation ;-) 

2). Be prepared with food. Always prepare or carry relatively healthy snacks and ensure you eat before you go out anywhere. 

3). Try to eat as clean as you can

4). Eat at least 5 meals per day eg: bfast, snack, lunch, snack & dinner

5). For support post your comments here on the blog, FB, Instagram or Twitter so we can help one another

6). Get out and exercise. If you're feeling stressed or craving sugar do some star jumps, resistance training, cardio, go for a run! WHATEVER you like/enjoy doing as long as you don't put that chocolate bar in your mouth :-)

7). Let's share some of our handy tips to prepare for our 2 week sugar free challenge. Please list them below

8). It would also be worth while to measure yourself eg: hips, waist and those of you that have a muffin top ;) this is around your belly button. This will be more powerful than the number you weigh on your scales but feel free to stat those down as well. It's amazing how many cm's & inches are lost in 2 weeks. You will be amazed!!! 

9). This can be a 14 day challenge or an entire February challenge, the choice is yours!

Meal Planner Calendar 

Many have asked about meal planners and what types of foods you should be eating. I will endeavour to do a planner before our challenge commences. This will just give you some ideas on what foods I eat and you feel free to tailor your own for the 2 week challenge. I will be posting the food I eat over the 14 days so stop by for some inspiration. 

In closing, just a reminder you need to subscribe to my blog (place your email address in the top right side box) to register for this challenge and never miss a blog post!

I QUIT SUGAR

For those needing inspiration with recipes go check out I QUIT SUGAR by Sarah Wilson. It's a fabulous reference as she has completely cut out sugar in her diet, COMPLETELY!!!! 

Sugar free challenge

Let the games begin.....on Friday the 1st of February 2013. 

Xx Dani

Never Give Up - The 3 Stages Of Zen

It's not necessary to be a Buddhist to practice Shaolin. But it is necessary to understand why you practice. Martial Arts is not a sport but an art, and like all art, it changes your internal makeup. If it's not working the mind as hard as the body then your training need to be adjusted.

Martial Arts is not for the feint hearted because it's not an easy skill to master. I started studying when I was thirteen years old and I'm still a beginner. But one thing I understand is that our training goes through three vital stages. They are similar to traffic lights: red, amber, green. But the green is when we are stationery and can sit peacefully with ourselves because we know ourself.

The Three Stages Of Zen Training In Martial Arts

1st Stage: Jian Chi - Never Give Up

You need willpower, belief and knowledge of your goal so you don't give up. Having a goal means we know which direction our training is going and we have something to work towards. This helps us to Never Give up.

2nd Stage: Dong Jing - Balance

This is a special word for martial arts which is difficult to translate. Dong means to move, Jing means to be still. When your martial arts comes to the second stage, it's very important that you don't lose your balance. It is like the two wings of a bird. You need to do Qi Gong and Kung Fu but not only that, when you do Kung Fu you need to have stillness in your movement.

3rd Stage: Ch'an / Zen

The Chinese writing says “Ch’an”, which is the highest of the martial arts. Martial Arts training is there to help you understand yourself, the result is to know yourself and be yourself. This is the final stage of your training. Sometimes it can be tough to accept who you are but in order to find peace with yourself you need to do this.

I designed these T-shirts which I've trailed for myself for three months before making them available on my website. Made from bamboo cotton, they are exceptionally soft and perfect to train. I hope they will inspire you and act as a daily reminder, helping you to train with the correct attitude of mind as well as body.  For more info or to buy click here.