Eat Crap - Die Young
Every day in the media we see pictures of overweight, unhealthy and sick people. It’s an epidemic of preventable illness. Basically we’re eating too much crap, and we’re paying the price. Well I for one refuse to go down with the proverbial ship. This blog - just one small voice in an ocean of information - will spout about healthy food choices and what not to eat. Life is no dress rehearsal, so we’d better get it right first time!

The Opinion Page - Eat Crap Die Young
Well it’s been a brief hiatus while I decided what to do with this blog. Sure - recipes are good, but who really reads them?? You can pretty much find a recipe for anything anywhere these days - and all for free. Thank god for the internet.

I thought I’d have some more fun by sharing my opinions on health and wellness issues. And maybe a recipe or two along the way.

Do you know when”wellness” first appeared in the oxford dictionary only. Me either - but I’m trying to find out! We spend billions of dollars and hours of time trying to “be well”. The truth is that being well is not as complicated as its made out to be. But our society chooses to make it extremely complicated.

Just this week I spent over $100 in must-have vitamins and minerals. I should tell you that my health and weight are good, and I am suffering from no discernable illnesses. I am singlehandedly supporting the supplement industry. That makes me a dummy, and yet, I still do it.

I’ve got a lot more to say on this topic…..And here’s a blog with a whole lot more to say about every supplement and vitamin under the sun….Over the next few weeks I’m going to make a list of all the supplements recommended by all the experts from whom I’ve bought recipe and health books. Let’s see what it would really cost to ingest all the things they recommend for me.

The Nutritional and Dietary Supplement Law BlogGet delicious and highly nutritional smoothie recipes
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Healthy Sauces Episode 2
Healthy Hollondaise Sauce

This version has no butter in it, but is still creamy and delicious.

500g low fat natural yogurt
3 egg yolks
3 teaspoons lemon juice
2 teaspoons dijon mustard
pinch salt

Line a container with muslin and drain the yogurt overnight to make 1 and a quarter cups yogurt cheese. In the top part of a double boiler place the yogurt cheese, egg yolks and lemon juice. Half fill the bottom saucepan with water (do not let water touch the top saucepan) and bring to a simmer. Whicsk the sauce constantly for 6-7 minutes until it thickens. Remove from heat and whisk in mustard and salt.

Mkes 2 cups.Get delicious and highly nutritional smoothie recipes
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Healthy Sauces Episode 1
Healthy White Sauce

This sauce would be used for cauliflower cheese, or instead of a bechamel sauce in lasagne.

1 and a half tablespoons non-dairy spread or butter
1 and a half tablespoons spelt flour
1 teaspoon Dijon mustard
pinch salt
1 dried bay leaf
2 cups soy or other milk

Combine non-dairy spread and flour in a frypan. Cook over low heat for 3 mins, stirring with a wooden spoon until it is cooked and has turned pale brown. Stir in the mustard and salt, add bay leaf and one-third cup milk. Stir until thick. Continue to add the rest of the milk gradually, stirring all the time.

Option: to make a cheese sauce, stir in half cup low fat grated mozzarella at the end of cooking.

Makes 2 cups, and is suitable for freezing.Get delicious and highly nutritional smoothie recipes
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Need a detox juice?
Well it’s after Christmas now, and I for one need to deflate the tyre that appeared around my stomach over the Christmas period.

Now this drink won’t win any awards for sweetness, but it sure will give your body the detox it needs (and Goldie Hawn swears by it so it must be good).

By the way, you actually need a juicer raher than a blender for this one. You can throw all the ingredients in a blender, but it’s pretty lumpy. If you don’t mind lumpy - go for it!

This drink takes anything green that you have, and juices it all up for a mega dose of chlorophyll and antioxidants. Use whatever you have - as long as it’s green, it’s good!

Here’s what I had in mine today….

Ultimate Detoxer
1 celery stalk (including leaves)1 good handful parsley (continental is best - stems and all)chunk of cucumberhandful of green beans1 carrot (OK, I know it’s not green)1 knob of fresh ginger (no more than 1 cm, or it’s too much)Half cup sparkly mineral water (to dilute)
Juice the lot, add the mineral water and drink, feeling very smug about how you are taking care of yourself.Get delicious and highly nutritional smoothie recipes
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Smoothies not Sodas

It’s official, the western world is a nation of fizzy drink consumers.
Carbonated drinks contain the equivalent of up to 10 teaspoons of sugar - that’s why we are all getting fatter.

So give the fizzy drink a miss - have a smoothie instead. It’s actually good for you. Today’s recipe celebrates the humble kiwi fruit.

1 kiwi fruit, peeled and chopped half cup low fat vanilla yogurt1 cup low fat milk of your choicehalf frozen bananahalf cup crushed ice
Blend and enjoy!Get delicious and highly nutritional smoothie recipes
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Alcoholic Smoothies
With Christmas fast approaching it seemed the right time to start adding some ‘winter warmers’ into the mix. Of course, if making these, be careful the children don’t get their hands on them….

Vodka is great to add to any recipe - because you can’t taste it. Add one measure of spirit per glass of smoothie mix.

But for today, here’s a special rum recipe for those of you who like it:

Rum Berry Cooler
1 measure white rum
2 tablespoons lime juice
Half cup raspberries (strawberries would also taste great)
2 teaspoons sugar
1 cup soda water
half cup crushed ice (if you like it cold)

As usual, stick it all in the blender for about 30 seconds. Alternatively if you want to keep the berries whole, then just shake it up in a cocktail shaker. Decorate with a couple of lime slices and serve.

Remember, dont drink and drive……Get delicious and highly nutritional smoothie recipes
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Breakfast smoothie
For all those people who can’t stomach breakfast - try this for size. It contains all your essential nutrients and enough good stuff to keep you going for a few hours. Oh yeah, tastes good too….


1 cup skim milk
1 tablespoon tahini or unsweetened peanut butter
1 frozen, chopped banana
1 tablespoon vanilla protein powder
1 tablespoon flax seed oil
crushed ice (if you like it really cold)

blend away - eat with spoon or drink.

If you don’t have protein powder, you can use 1 tablespoon rolled oats and add a little vanilla essence. The texture will be different but still tastes great.

There’s a whole chapter on liquid breakfast ideas in Absolute Smoothies, if you’re looking for inspiration!Get delicious and highly nutritional smoothie recipes
with no added sugar or bad fats. More than 90
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Blueberry Smoothie Magic
You know, they say that humans don’t like to eat foods that are colored blue. Really - apparently it’s because it’s not a ‘usual’ color for food.

Well whoever wrote that forgot about the blueberry. A powerhouse of antioxidants, good for you in so many ways. Get some of these into your smoothies - close your eyes if the color bothers you!

Here’s my fave blueberry recipe:

Half cup blueberries (fresh or frozen)
Half cup vanilla low fat yogurt
1 cup low fat milf (soy, cows - whatever)
1 teaspoon honey
throw in half a frozen banana for texture
Half cup crushed ice

Blend for 30 seconds or so, then enjoy…..Get delicious and highly nutritional smoothie recipes
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Too many bananas?

Bananas and smoothies are a match made in heaven. I always freeze my bananas so they make the smoothies creamy….

And today’s favourite banana recipe is:

Tropicana Fresh

Quarter cup pineapple juice
Half cup low fat coconut milk
1 banana,
frozen and chopped quarter teaspoon fresh grated ginger
1 tablespoon lime juice
Half cup crushed ice (if fruit not frozen)

Stick it all in the blender and blend for about 30 seconds.

P:F:C: 5:15:38
Cal: 334
Kj: 1371

Get delicious and highly nutritional smoothie recipes
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Health & Exercise: How long to lose just 1 kg of fat??
It doesn’t seem like much does it? Just 1 kg or 2.2 pounds. Here’s what our friends at Nutrition Australia have to say about it.

“If you’re talking about losing 1 kg of body fat, you need to use 39,000 kJ of energy. If the body weight lost is mostly fat but also some lean body mass (as commonly happens when weight is lost), a little under 30,000 kJ is the amount of energy that needs to be expended.

In other words, all other things being equal, if you weigh about 65 kg you need about 2 weeks of jogging 40-50 km per week to lose just one kilogram. No wonder people have trouble losing weight!”

For those who don’t use kilograms, that converts like this: If you weigh 143 pounds, then you need about 2 weeks of jogging 11-14 miles per week to lose just one pound.

And on that note - I’m going to dig up some more low fat healthy recipes…..Get delicious and highly nutritional smoothie recipes
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It’s damn hot
I’m sitting in my office - it’s hot, and the humidity is sitting around 90%. Very nice (not). All I can think about is the ice cold drink I’m about to have, so I thought I’d share the recipe.

If it’s hot where you are - try this one:

quarter cup frozen orange juice concentrate, undiluted
half cup cup canned peach slices (fresh is good, if they are in season)
Half cup frozen sliced banana
half cup crushed ice
half to one cup sparkling mineral water (depending how thick you like it)

Stick it all in a blender for about 30 seconds, then enjoy!

If it’s this humid tomorrow, I’ll share another one…….

Get delicious and highly nutritional smoothie recipes
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The Good Egg, or the Bad Egg?
Long vilified by well-meaning doctors and scientists for their high cholesterol content, eggs are now making a bit of a comeback.

Recent research by Harvard investigators has shown that moderate egg consumption–up to one a day–does not increase heart disease risk in healthy individuals.

While it’s true that egg yolks have a lot of cholesterol, and therefore may slightly affect blood cholesterol levels, eggs also contain nutrients that may help lower the risk for heart disease, including protein, vitamins B12 and D, riboflavin, and folate.

So when eaten in moderation, eggs can be part of a healthy diet.

People with diabetes, though, should probably limit themselves to no more than two or three eggs a week, as the Nurses’ Health Study found that for such individuals, an egg a day might increase the risk for heart disease. Similarly, people who have difficulty controlling their blood cholesterol may also want to be cautious about eating egg yolks and choose foods made with egg whites instead.”Get delicious and highly nutritional smoothie recipes
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Flax Oil or Fish Oil for Omega 3’s?
There’s a lot of information out there about the benefits of taking Omega 3 fatty acids. We all agree they are a must have for the health conscious person.

But should you get your Omega 3’s from flax oil or fish oil?

What most people aren’t aware of, is that there are three types of Omega 3’s. They are:

ALA (alpha linolenic acid )
EPA (eicosapentanoic acid) and
DHA (docosahexanoic acid)

Flax seed oil contains ALA. Once consumed, the body converts this ALA into the other two types, EPA and DHA. However not all bodies are able to do this conversion easily. And our conversion abilities in general decrease with age.

Fish Oil contains EPA and DHA (no conversion required). So - in reality - if you take fish oil, you’ll be getting two types of Omega 3’s successfully. But (and there’s always a but isn’t there?), lots of people can’t handle the ‘aftertaste’ of fish oils - they say it’s a bit too fishy……And when it comes to smoothies, adding a ‘fishy’ taste might put you off your drink!

So choose whichever oil is going to suit you best. As long as you’re getting your Omega 3’s in some form.

Get delicious and highly nutritional smoothie recipes
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How to Make Smoothies
Healthy Smoothie Recipes

Did you know that most of us don’t get anywhere near the amount of nutrients we really need everyday? And that’s because we are no longer eating the right kinds of foods in the right amounts. Thankfully, we can fix that!

If you are already a converted smoothie lover, and you want some fantastic recipes, you might want to check out my book. If you’re still wondering whether they are a good idea, let me help you decide!

Smoothies can pack a powerful nutritional punch, especially if you do more than throw some fruit and milk in a blender. By adding different ingredients, you can turn an already great tasting smoothie into fuel for your body - something that will keep you going for hours.

So get into smoothies. Each week I’ll publish more great ideas for smoothies, and other relevant health information that I come across. Hope you enjoy it!Get delicious and highly nutritional smoothie recipes
with no added sugar or bad fats. More than 90
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