Nourish your Body. Nourish your Mind. Nourish your Soul.

YOURSELF

WholeEat

From Healthy Energy – Your Holistic Wellness Experts

Eat Yourself Whole

Welcome

Hi there,Let me first welcome and congratulate you on downloading this eBook and investing in your wellness.

When I launched my nutrition business, Healthy Energy four years ago I had one clear vision: To make our society a happier, healthier place one person at a time.

Since launch, our team has helped top ballet dancers, elite athletes, corporates and thousands of everyday Australians to get the most out of life and achieve better health.

Let me tell you our commitment to the wellness of everyday Australians hasn’t changed. However, over the past four years, we at Healthy Energy have come to realise that dietary advice in isolation is not the key to real health transformation.

We’ve also noticed a massive disconnect between people and modern medicine in a world cluttered with fad diets and confusing and conflicting messages. The need for preventative medicine has never been greater.

Have you ever wondered why globally our health is deteriorating so rapidly at a time when we are more health conscious than ever?

That’s why we are so glad you are here. There may be all sorts of reasons why you downloaded this eBook today. It could be because of the delicious recipes (and they are delicious!); It could be because you like free stuff (who doesn’t); Or …Maybe you’re fed up. You’re over fad meal plans that over promise and under deliver and want to get off that diet treadmill once and for all.

Whatever your reason, you are in the right place.

“ ”

From Healthy Energy – Your Holistic Wellness Experts

Eat Yourself Whole

Over the following pages you won’t read about the latest fad diet, or quick fix weight loss program. Instead we hope to demonstrate how healthy eating really is mind over matter. Eating is a conscious decision and creating healthy eating habits and a good relationship with food is far more effective then counting calories, binge eating and the guilt associated with yo-yo dieting.

At Healthy Energy, we firmly believe that food is medicine. We believe in food’s ability to connect and heal. So sit back and nourish yourself. You are worth it.

With Gratitude,

SarahSarah Leung

Holistic Nutritionist and Founder of Healthy Energy

healthyenergy_nutrition

www.healthyenergy.net.au

www.facebook.com/theholisticnutritionist

@HE_dietitian

From Healthy Energy – Your Holistic Wellness Experts

Eat Yourself Whole

– No more mindless munching

Sarah’s Top TipsFOR MINDFUL EATING

By Sarah Leung – Holistic Nutritionist and Founder of Healthy Energy

Let me paint you a picture. You’ve come home from a hard day at work. It’s late and you’re tired. You ate lunch in front of your computer (no time for a sit down meal) and you can’t be bothered cooking a proper dinner. So, you grab a bag of chips and a packet of chocolate biscuits – Your ‘go to’ comfort food – and collapse in front of the TV to watch recorded episodes of Offspring. You only meant to have ‘a few’ chips and ‘a couple’ of biscuits, but by the end of the show you realise you’ve not only demolished both packets, but you’ve also finished off two more. Sound familiar? If so, you are not alone. In our stressful, tech-saturated world full with iPhones, laptops and so many other distractions, it’s little wonder ‘Mindless Eating’ is rife.

By contrast, ‘Mindful Eating’ is all about being in tune with and listening to your body. It involves being present in the moment and fully conscious in terms of what and how much you eat.

Here are my top three mindful eating tips:1. USE ALL YOUR SENSES

Be present while eating. Take three deep breaths, then (while eating slowly), pay attention to the smell, taste, sound, texture and look of the food you are eating.

2. WHAT KIND OF HUNGRY ARE YOU?Before you grab that snack, take time to mentally check in. How hungry are you on a scale of one to ten? Ask yourself if you are indeed physically hungry, or if you are ‘eye hungry’ – That is, attracted to food because it looks nice, or ‘nose hungry’ – When you are responding to the smell of the food. When you do eat, aim to finish when you are satisfied – Not stuffed or starving.

3. BE ATTENTIVEI get it. You’ve got a lot on your plate (literally). But it’s important to make food a priority when you are eating and try not to multi- task. So turn off the TV, move away from the computer and when you eat, just eat.

I am a firm believer that how you do anything is how you do everything. The moment you become more in tune with how you eat is the moment you will become more present in all other aspects of your life.

From Healthy Energy – Your Holistic Wellness Experts

Eat Yourself Whole

Sarah’s Super Smoothie Recipes

Super Immunity Boost Smoothie1 orange1 carrot1 small piece of ginger1 tsp turmeric powder5 mint leaves ½ cup water

Wash and prep ingredients as required. Add everything to a juicer or blender and blitz until smooth.

Banana, Peanut Butter and Chocolicious Thick Shake1 frozen banana1 tb cacao peanut spread (alternatively 1 tbsn 100% peanut butter with 2 tsp cacao powder)1 tsp honey½ tsp cinnamon 1 tsp sea salt5 ice cube

Wash and prep ingredients as required. Add everything to a juicer or blender and blitz until smooth.

“ T he purpose of food is beyond survival.

Food heals, food connects & food nourishes.”

Sarah Leung

From Healthy Energy – Your Holistic Wellness Experts

Eat Yourself Whole

Rathika’sNO-DIETING DIET

By Rathika Kana Healthy Energy Nutritionist

Are you tired of restrictive “diets” that don’t work and are too hard to follow? Sure, these diets may provide some initial weight loss (Given the large amounts of food you’ve cut out, it’s difficult not to drop some weight). But, after a while, they become so restrictive that you simply can’t follow them anymore and say “Bugger it”. At this point, many people go back to their usual food intake (which was the problem in the first place) and sadly regain all the weight they lost. In addition, many people will gain more weight than before as they overindulge in foods that were deemed “bad” while following the diet.

If you fit in to this category, I’m pleased to present to you the ‘No-Dieting Diet’. Rather than cutting out 20 things or committing to 20 changes in one go, my approach involves picking a few things you’d like to change about how you eat. For example, choosing to have breakfast daily rather than skipping this meal. Commit to this change for a week, let this change become “normal” and then pick the next change you would like to try. By doing this, you are giving yourself time to get used to the change and are less likely to go backwards. The best part is, not only will you get the weight off; you can keep it off long term.

Some simple changes you can make to help lose weight are:1. Have breakfast early. There is a reason why we call breakfast “break-fast”2. Snack between meals e.g. Morning Tea, Afternoon Tea3. Snack on low GI, less refined foods e.g. nuts, fruit, and yoghurt4. Don’t drink your calories!

“Don’t start a diet that has an end point. Make a lifestyle

change that’l l last a lifetime.”

Rathika Kana

From Healthy Energy – Your Holistic Wellness Experts

Eat Yourself Whole

Tofu, kale and wild rice salad with tahini lemon dressing

Ingredients2 cups of kale leaves, roughly chopped100g firm tofu, cut into cubes1 clove of garlic, chopped2 tb cooked wild rice.¼ avocado, cut into cubes12 tsp pine nuts

For the Dressing1 tb unhulled tahini2 tb lemon juice1 tb lemon zest1 clove of minced garlic2 tb water (add more to a desired consistency)

For the TofuHeat oil in a pan and sauté garlic for a minute or two. Add tofu and stir fry until golden brown. Add kale and quickly stir fry for a minute (you don’t want soggy kale, the purpose for this is to coat the kale with oil and get the flavour from the garlic).

Drain rice and mix in with avocado, tofu and tahini lemon dressing. Serve with a sprinkle of pine nuts.

For the Wild RiceThe grain to water ratio should be 1: 4.5. For example, 100gm of raw, wild rice will require 450ml water. Add wild rice to cold water and bring to the boil. Simmer for 30-40 minutes until rice is cooked and all liquid is absorbed.

Tahini is rich in calcium, healthy fats, protein and other minerals and vitamins. The flavour and aroma is also unbeatable. You should always go for unhulled tahini because hulled tahini is very processed. It’s like the difference between white rice and wholegrain rice - Unhulled tahini preserves many more nutrients than processed tahini.

From Healthy Energy – Your Holistic Wellness Experts

Eat Yourself Whole

Farah’s Top EnergyBOOSTING FOODS

By Farah El-ChamiHealthy Energy Nutritionist

When you are tired and in need of a pick me up, what are you most likely to reach for: A cup of coffee or a tub of low fat yoghurt? For most people, the answer would be to go for the caffeine fix. However, it’s actually better to stick to a maximum of two instant coffees or one espresso per day to avoid negative side effects and becoming “dependent” on caffeine as an energy source.

Why? Because drinking caffeine containing drinks all day as an energy source builds up our tolerance over time, increasing the need to drink more to increase energy levels. Having too much caffeine may also cause insomnia, irritability, nervousness, heartburn and rapid heartbeats.

Rather than reach for the coffee, the best way to keep up energy levels is to simply eat a healthy, balanced diet and perform regular exercise. We can do this by eating fruits, vegetables, lentils and legumes, replacing saturated fats with good fats, eating portion controlled, low GI carbohydrates, keeping hydrated and doing a minimum of 30 minutes of physical activity every day.

Snacking is another great way to keep your metabolism at top speed and address your hunger between meals. However, it’s important to choose the right snacks throughout the day to avoid overeating. There are so many snack food options today and most of them contain high amounts of ‘hidden’ fats and sugar, which is one of the reasons many of us are gaining weight. In snack foods, we need to be looking for fruits, vegetables, protein foods, low GI carbohydrates and low fat dairy foods. It’s also important to make sure snacks are portion controlled.

My favourite energy boosting snacks are: 1. A tub of low fat yoghurt with a small handful of seeds or nuts2. A fresh piece of seasonal fruit or a cup of fruit salad3. 2 wholegrain crackers with low fat cheese and tomato 4. Veggie sticks with hummus or a yoghurt dip, or5. Fruit smoothies made with low fat milk/yoghurt

Finally, it’s really important to get outside! Serotonin is known as a ‘happy hormone’ because it contributes to the feeling of wellbeing and increased energy. Exercise, sunlight and fresh air are known to increase serotonin levels, so get outdoors and get active.

From Healthy Energy – Your Holistic Wellness Experts

Eat Yourself Whole

Apple and Mixed Berry CrumbleIngredients4 Granny Smith Apples Cup mixed berries (fresh or frozen – frozen berries must be thawed prior to use) 4 tbsp. brown sugar ½ tsp ground cinnamon ½ cup raw walnuts 2 tbsp. olive spread or butter ¼ cup whole meal flour ¼ cup rolled oats 1 tablespoon honey Low fat vanilla Greek yoghurt

Method1. Preheat oven to 180 degrees Celsius.2. Peel the apples with a potato peeler, cut lengthwise and then thinly slice. In a large bowl, mix apples, berries, 3 tsp sugar and cinnamon.3. Lightly grease a 20cm oven proof dish. Mix walnuts, flour, oats, honey and 1 tsp sugar. Use your finger tips to rub and pinch margarine into the mixture until it forms a crumble texture.4. Spread apple and berry mixture into a dish and cover evenly with crumble. Bake for 25-30 minutes making sure the top is golden brown. Let cool slightly before serving. 5. Serve with 2 heaped tbsp. low fat vanilla Greek yoghurt.

“Sometimes people forget what wholesome, healthy food real ly is.”

Farah El-Chami

From Healthy Energy – Your Holistic Wellness Experts

Eat Yourself Whole

Hungry for More?

Your wellness journey doesn’t have to end here. If you need extra support in making sustainable lifestyle changes, we’d love you to check out our website: www.healthyenergy.net.au

We’ve also just launched a delicious recipe bank and would love it if you got involved. If you are a blogger/chef/home cook/food creator/foodie/food lover/mum /grandmother and have some awesome recipes you want people to know about, feel free to email us your recipe as well as a picture and the story behind the recipe. Sharing is caring, right?

You can also share your recipe through mentioning @healthyenergy_nutrition on Instagram or tag our Facebook page: healthyenergy.nutrition (might as well like and follow us while you are there). Or, simply email your recipe to foodierecipes@healthyenergy.net.au

By getting in touch, you may be featured on the Healthy Energy website. Monthly prizes will be awarded for the most creative and nutritious!

Happy posting!!