Author: claudiacramer

Natural Anxiety Remedies

Natural Anxiety Remedies For as long as I can remember, I have had anxiety. I used to think it was a flaw or something that was ‘wrong’, but I am now 99% at peace with being a little, ‘over wired’. Anxiety is a natural bodily process. We were built as humans to withstand a little bit of stress. Anxiety is our bodies’ way of telling us we are stuck in that ‘Fight or flight mode’ (the sympathetic nervous system), or ‘overdrive’ as I like to call it. In the olden days, if there was a predator or something our bodies’ perceived as a threat, we needed a way to turn on all of our mechanisms to fight this stressor, such as adrenaline and noradrenaline. These would naturally subdue once the predator was gone and we were no longer in perceived danger. Now, in the modern age, the issue we are faced with is that our bodies’ perceive many things as a ‘stressor’ and we can get stuck in this ‘fight or flight mode’. This includes; …

Healthy Hedgehog Slice

I have tried and tested this recipe during the week and it. is. good. It is a perfect mid-morning or after snack. It is gluten-free, high-fibre (good for the bowels) and includes antioxidants such as raw cacao, which is much healthier than your normal Cocoa powder. For this recipe, I got most of the ingredients at my local Flannery’s Health Food Store (lucky to work just next door) but I am sure you could find many of these ingredients at your local supermarket. So, without further blabbering.  Here is the recipe for this delicious slice. Ingredients: 1/4 cup coconut oil 1/4 cup maple syrup 1 tsp. vanilla essence 1/4 tsp. sea salt 1/4 cup raw cacao powder 1 1/2 cups puffed brown rice 1/2 cup linseed 1 cup shredded coconut 1/4 cup activated buckwheat OPTIONAL EXTRAS: Can add some cranberries, goji berries or flaked almonds for an added layer of texture. Method: 1. In a microwave safe bowl, add the coconut oil. 2. Heat in the microwave for ~20 seconds until melted. 3. Add the …

Health Hacks on a budget

Hello friends :)) I want to share with you my favourite apps I currently use and most importantly why. It can be overwhelming sometimes scrolling through Instagram, Facebook or even ITunes Store and seeing a thousand new interesting ‘health’ apps. Often I’ll get caught up and think yes that looks awesome and download a new app, but come 1 week later I’ve forgotten all about it. So, below are a few that I have as part of my ‘minimal’ thing going on…. Every month or so I have a purge of all the things I don’t use on my phone and these guys have stood the test of time. Here is what my current ‘health’ folder looks like. From left to right I’ll explain each one and you might be able to incorporate some in your day-to-day. 1. Easy Diet Diary. This is a way to ‘track’ your food intake. How it works is that you can ‘add in’ certain foods and it tallies it up for you for the day. It also tells you …

Healthy Muesli Bars

I am usually looking for something a little sweeter come mid-afternoon so I thought I would create a healthy muesli bar to take to work with me. Ingredients: Muesli Bar Base 2 cups oats (instant) 1/2 cup protein powder (I use Prana on, vanilla creme) 2 tablespoons almond meal 1 tsp. ground cinnamon pinch of salt 3 tablespoons honey 1/2 cup milk (I use soy or almond) dash of vanilla essence 1 tablespoon coconut oil 1/4 cup dark chocolate chips Yoghurt Drizzle ** Optional 1/4 cup Natural Yoghurt (I used YoPro – Natural) 1 1/2 honey 1 tablespoon coconut oil (melted) Method: Preheat the oven to 175 degrees celsius. Prepare a baking tray by lining it with baking paper.  In a large bowl, mix together all of the dry ingredients.  In a seperate bowl, mix the wet ingredients (except the chocolate chips).  Mix the two bowls together. Add the chocolate chips and fold gently.  Pour into the lined baking tray and use a spatula to spread evenly across the tray, pressing into the tray.   Put in the oven for ~20 …

Low-Carb High Protein Pudding

Recently, I have been experimenting with training fasted, having a long-black coffee and then my first meal of the day is High-Fat and High-Protein.  I’m always experimenting with my diet and macronutrients (check with your health-care practitioner before making any drastic changes to your diet). In a nutshell, the aim of this training and macronutrient choice is to ‘de-activate’ the carbohydrate energy pathway  in the body and ‘activate’ the ‘fat using / burning pathway’. So, I’m trying to ‘burn fat’. Anyway,  I have been having chia seed puddings all week, but it wasn’t until I added a few ingredients (namely protein) that I thought… 1) Hey, this is delicious and 2) This is really high protein and would be a PERFECT Breakfast option. Ingredients: 2 tbsp. chia seed pudding **prepared prior (super quick recipe – see below) Protein powder (1 scoop) I use ‘Rich Chocolate’ by Prana Cinnamon (1 tsp.) Maple syrup (1 tsp.) Toppings: 1 tsp. cacao spread (I use Mayvers brand) (could also use any nut butter) 1 tbsp.. shredded coconut (I like Woolworths ‘Macro …

Low-Carb Peanut Butter Choc Fudge

* Disclaimer: This recipe has been altered from the original recipe via https://www.jaysbakingmecrazy.com/2016/09/19/paleo-coconut-oil-fudge/ This one is a goody! Now, let’s get out all of the buzz-words out about this one….. Gluten-free, dairy-free, vegan, keto, low-carb….. ummmm….refined-sugar free…… I think that’s it.  Not to be a typical Dietitian, BUT portion control with this one. I LOVE having a high-fat snack during the day to pick me up… but the calories are on the higher side with this one. TRY have just a piece or two a day… or when needed 😛 Also, make sure to tag me on Instagram or message me if you’ve made / loved it (@claudiacramerdietitian) and any variations you’ve made… I love getting creative & trying different flavours. Ingredients: ½ cup coconut oil ½ cup crunchy peanut butter (I recommend Mayvers brand) ½ cup cacao powder 1/4 cup maple syrup 1 tsp. ground cinnamon ½ tsp. ground cardamom Method: Heat a small saucepan on the stove (low heat). Add all of the ingredients and stir for ~1-2 minutes. Pour into a dish …

Skin & Gut Health Hack

Skin and Gut Health Hack Part 1.  I bet you have used this ingredient at some point. Myself living in South-East Queensland I am very familiar with this as a salve for my sunburnt skin as a teenager (sorry mum). Of course, I am talking about Aloe Vera This is fast becoming one of my favourite ingredients to use as it has SO many benefits. Which, might I add, does not involve purchasing any additional products, all which can be quite expensive. I am going to go through 2 QUICK and EASY ways I incorporate Aloe Vera into my day-to- day to help with my skin, gut and digestion. 1. Aloe Vera Water Benefits -May improve digestion (soothes digestive tract) How I use it Firstly, you’ll want to find some Aloe Vera Barbadensis around the house or find a neighbour with some). Chop a piece off about 10 cm in length (don’t worry, the plant will grow back) Next, place your piece of aloe in a glass of water and leave for at least 30 …

My experience with HELLOFRESH

  I am usually the person who will bring an esky full of food to any function (even for a 1-hour University lecture). You could say I am fairly organised. Or maybe it is the fact that you do not want to see my at my ‘hangry’ stage. Whatever the reason, I am generally pretty organised, even down to bringing my vitamins and peppermint tea in a little zip-lock baggie. With that being said. Every person (even you superhumans in the kitchen) has those days where you come home from a big day, just want to chuck off your bra (sorry guys) and kick your shoes across the room and sit on the couch. You remember you need to go grocery shopping and it is the last thing you feel like doing. There’s the dilemma of wanting a healthy, delicious, home-cooked meal but you’re couldn’t be stuffed to go to the shops so that uber-eats app is looking mighty appealing. This is where HelloFresh comes in. **Full disclosure** The Collaboration for this Classic Box is …

Crunchy Pumpkin Granola

This is one of my favourites!! Such a versatile recipe. Can use on it’s own, as a snack or as a topping on a smoothie or a chia seed pudding.  It’s gluten free, dairy free and vegan friendly. Ingredients: 1.5 cups pumpkin (chopped) 1 tblsp ground cinnamon 0.5 tblsp ground ginger 1/2 tblsp ground nutmeg 1/4 tsp ground cloves 3 soaked dates (in 1/4 cup water) 1/2 cup coconut oil 2 cups shredded coconut 1 cup pepitas 1.5 cups mixed nuts (chopped roughly) 1.5 cups puffed amaranth pinch of salt 1/2 cup raisins Method Preheat the oven to 90 degrees C. Place the dates in the water and leave to soak. Place the chopped pumpkin into a saucepan and add a few cups of water.  Bring the pumpkin to the boil and leave until soft (use a fork to check).  Once the pumpkin is soft, strain the water and tip the pumpkin into a blender along with the dates (and the water it’s soaking in), spices and coconut oil.  Blend until a pureed consistency.  Place …