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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 …

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 …

Top products from a Nutritionist

Even with a nutrition degree, a lot of the time I get into the supermarket and I am like this ………. AND Seeing fat-free, paleo, low gluten, fodmap friendly, low carb, 98% fat free….. does it end? Lucky for you, on my recent adventure in the health food store I went around and snapped my current favourite products that I have been using at home. Without further ado, here are a few of my go-to’s: (Just FYI, I went into health food store, some of these are available at regular supermarkets some may not be). I use this in place of soy sauce. In stir-fry’s , with my scrambled eggs…. yum! Need I say more…… Questies.   I have these little beauties because they pack a neat 20g of fibre in each serve….plus over 20g of protein. P.S My favourite flavour is double choc chunk. I love these Gluten-free rice crispibreads.  I top them with almond butter or avo and hard boiled eggs…perfect snack. I alternate between soy, almond and coconut milk for my smoothies.  If …

Pumpkin Cacao Muffins

  I usually make one or two sweeter things for snacks during the week, to keep my meals fun for the day. These are a really easy, tasty snack which is protein packed and has some sneaky veggies in it (perfect for kids or just getting an extra serve in for the day). Serve warmed with some yoghurt or as is, delicious. Ingredients: 300 grams mashed pumpkin 1 scoop of Protein Powder (I used the cacao from harvest industries) 0.25 cup of coconut oil (melted) 2 eggs 1 cup coconut flour 3 tbsp maple syrup 20 g cacao powder (or cocoa) Method: In a large mixing bowl, mix all of the dry ingredients together first, then add the wet ingredients.  Mix until at a smooth consistency.  Add to a lined (with oil or butter) muffin tin (it makes about 9 -10 muffins) and into the oven at 180 degree celsius for approximately 20 minutes.      

Quick Chocolate Protein Mousse

I am all for making a healthy version of a classic treat or dessert.  This way you can still enjoy your favourite desserts but without any nasties. Ingredients: 1 can of coconut cream (chilled for a few hours or overnight) (use 1/2 can, the solidified portion first) 2 tablespoons of cacao powder vanilla essence (dash) 1 tablespoon stevia 1 scoop of Harvest Cacao Blast Protein Powder pinch of salt 1 quest bar (for topping) (I use double choc chunk) strawberries (for topping) Method: Add all of the ingredients into a mixing bowl and use a hand mixer and blend until is starts to resemble a mousse consistency. Pour mousse into bowl and top with strawberries. Option to add a ‘quest bar’ but that is a personal preference.  Very delicious on its own. Please comment or tag me if you make this and any feedback you may have. x CC

Cacao Bliss Balls

These are a delicious, easy and perfect pick-me-up for an afternoon treat! Let’s get right to the recipe then.   Ingredients: 4 dates 1 cup oats (I use quick, any is okay) 2 tablespoon cacao powder 1/2 cup buckinis (I use Loving Earth Caramel) 3 tablespoon cacao butter (alternative to use coconut oil) 1/2 tablespoon coconut sugar (alternative is stevia) 50 g almonds (chopped) 2 tablespoon rice malt syrup (alternative is Maple Syrup or honey) 2 tablespoon milk (any, just for consistency) Pinch salt Method: Add all of the ingredients together and mix using a fork or could blend for a smoother consistency. Roll together into 8 large balls and place in the fridge.   Macros: P: 6 g C: 28 g F: 9 g