Thought you were picking the healthy choice? 6 foods that are not healthy options

Here are six foods that you may have thought were the healthy choice, but are in fact laden with sugar and salt and empty of nutrition. 

1. Reduced-fat peanut butter: One of the biggest benefits of peanuts is that they’re full of monounsaturated fats, which are the good fats. Take that out of the peanut butter and what do you have left? Tons of sugar and the same amount of (now empty) calories. Typically whenever you see reduced fat in any product, it means that the fat was replaced with sugar or salt. Make sure you choose an organic peanut butter with no added sugar, oils or salt. Also try almond butter as a great peanut butter alternative. The key here is to control portion size and without sugar, you will only need a small about to feel satisfied. 
2. Fruit smoothies: Most juice and smoothie bars are marketed as the healthy beverage choice but the average fruit smoothie can contain more than 30 grams of sugar, with no protein or healthy fats. Juices should contain mostly vegetables, with a little fruit added for sweetness. The same rule applies to smoothies, but in these you can also add coconut water for hydration, vitamin powders for added nutrition such as spirulina, and peanut butter or protein powder for fat and protein. 
3. Protein bars: If you read the label of a protein bar, I doubt you could recognize half of the ingredients. Too many protein bars are just processed bricks of artificial ingredients and fillers. Also many of them are very high in sugar, fat and calories. If you want a quick snack, try and apple or celery sticks with peanut butter, quinoa crackers with avocado or carrot sticks with hummus. You can also make your own protein snacks at home, try some of my recipes.
4. Low-fat frozen yoghurt and ice-cream: While some of these products may be fairly low in calories, they are nutritionally empty and send straight sugar into your blood stream, which often turns directly into fat. If you want a cool treat, try a protein rich yoghurt (such as Chobani which is low in sugar) and add in a tablespoon of flavored whey protein powder, a tablespoon of LSA (linseed meal), and blueberries. 
5. Sushi: Japanese food is often an excellent source of vitamins and minerals, but Westernised versions of these meals often contain added fat and sugar. Watch out for meals rich in sweet and salty sauces or sushi rolls made with fried foods, mayonnaise or cream cheese. The best choice is sashimi, edamame or seaweed salads, which are all high in nutritional value and low in carbohydrates, sugar and processed fats.
6. Vegetarian or gluten-free options: Just because a meal is labelled vegetarian or gluten-free does not automatically mean it is good for you. Vegetarian foods can be laden with oils, cheese and fats to substitute meat. Make sure you look for fresh options that include some lean protein, such as tofu or legumes. Gluten-free products like baked goods or pastas are often just as high in sugar or carbohydrates as the wheat-based equivalents. Make your own healthy versions of muffins at home (here are some recipes) and try substituting pasta for shredded zucchini. 

A tea to add to your collection: Dandelion Tea

I know you are probably thinking, 'not another tea!' or 'isn't green tea the ultimate in herbal drinks?' But dandelion tea has an enormous range of benefits, which can knock green tea off it's health pedestal and make it a must have for your tea collection.


Dandelion roots act as a blood purifier that helps both kidneys and liver remove impurities from the body. It is also high in potassium and helps to improve digestion. The ultimate detox and cleansing tea, find it in the health food section of your grocery store.

Look for dandelion tea made from dandelion root, as this is the most nutritious version. You don't need to buy hyped up 'miracle' weight loss teas, which are usually made primarily of dandelion anyway, just add two cups of dandelion tea to your day to reap the benefits. Read on to learn more about this ancient healing tea.


Dandelion tea:

• forms a prime medical ingredient in over half the phytonutrient blends on the market (weight loss, rejuvenation, detoxification; digestive, liver, kidney, & skin supplements).
• aids in digestion, and functions well to relieve digestive disorders like constipation and diarrhea.
• works great to purify the blood and cleanse the system.
• enhances detoxification, by stimulating urination and, in addition, by replacing the potassium lost in that process.
• is one of the most effective herbs for getting the bloat out and helping relieve water retention.
• has specific action in reducing inflammation, of the gall bladder and of the bile duct, and for rheumatism and arthritis.
• improves the function of and maintains optimum liver, kidney, pancreas, spleen, stomach, and gall bladder functions.
• helps in treating chronic hepatitis and jaundice disorders, and encourages healing of damaged tissues caused by alcohol liver disease.
• helps reduce high cholesterol.
• contains antioxidants that help your body fight off toxic bacteria and viruses.
• helps with weight control—especially with weight loss.
• is an excellent tea to incorporate in muscle building programs for weight lifters.
• actively ameliorates disease—it is a potent disease-fighter—and helps the body heal, helps boost immunity, and combat cancer, heart disease, and age-related memory loss.
• aids health maintenance for people suffering from Type-1 and Type-2 diabetes.
• transfers magnificent amounts of minerals and vitamins: A, C, D, E, & B complex, calcium, potassium, magnesium, iron, zinc, manganese, copper, choline, and boron, etc. when infused in hot water.
• acts as an excellent substitute for coffee if you are trying to kick caffeine. 
• can be made solely from the blossoms, the leaves, or the roots (roasted or not)—or, the entire plant.
• can be used as a face wash to cleanse complexion and improve skin clarity.
• makes a great bath addition, especially when made from older, stronger (tougher) leaves.

Which tea to buy?

There are at least three different types of dandelion tea - those made from dandelion roots, those made from dandelion leaves, and those made from dandelion flowers.

You can make dandelion tea by infusing one to two teaspoonful of dried dandelion leaves in hot water, which you can drink three times a day. The cut leaf form of the herb can be brewed inside a stainless steel tea ball or inside a wicker tea cup basket.

Compared to dandelion flowers and leaves, dandelion root is the part of the plant used most often for medicinal purposes, and which provides the most health benefits. Dandelion root tea is available in teabags, dried powder form, or in capsules. I use an instant dried form, which mixes with hot water to make the drink.

Peanut Butter, Banana and Choc Protein Truffles

A great snack to have on hand when those sugar or hunger cravings hit as these protein truffles are so tasty and packed with good fats and vegan protein to help carry you through the day. Very easy to make, these bite-sized treats are sugar-free and high in fibre.
Peanut Butter, Banana and Choc Protein Truffles 

Ingredients:

• 1 tablespoon of peanut butter, natural and unsalted
• 2 teaspoons of sugar-free maple syrup
• 2 tablespoons of Natvia sugar-free hot chocolate powder
• 1/2 cup of rolled oats
• 1/4 cup of vanilla pea protein powder
• 1 small banana, mashed
• 3 tablespoons of Natvia sugar-free hot chocolate powder, for rolling truffles

Directions:

1. Mix together all the ingredients until combined using a large spoon.
2. On a medium sized plate, sprinkle out the 3 tablespoons of Natvia sugar-free hot chocolate powder.
3. Take out a tablespoon of the mixture and roll into a ball. If the mixture is too sticky to handle, you can add more rolled oats or protein powder. If you can manage to roll the mixture into balls, roll it into the chocolate powder on the plate to coat and keep the balls from being so sticky.
4. Put onto a plate covered with cling film or into a container and let set in the fridge.
5. Will keep for a few days, if you can make them last that long!

*For an extra treat, add some finely chopped figs, chia seeds, sultanas or finely chopped dark chocolate.

Eating For Your Body Type - Advice from Tracy Anderson

Firstly you need to determine which body type you have as this dictates what foods and exercises are best for you. Read each of the body type descriptions in this post to decide what most fits to you and Tracy will give you a guide of what to eat and how to move to get the best results for your shape.

Body Type: Abcentric
According to Tracy, if you have an abcentric body, you carry extra weight in your stomach and have thicker arms. Your legs are the slimmest part of your body – and you have a big appetite.

What to Eat: Fruit With the Skin On
Abcentric body types can have a hard time kicking their sugar habits, so snacking on sweet fruits can help curb your sugar cravings. Try 4 dates or 1 kiwi with the skin on a day. (It sounds gross, but you can rub the fuzz off before eating the kiwi.)

How to Move: 10 Minutes of Standing Ab Exercises
If you feel sluggish, try a quick core workout first thing in the morning before your day makes you tired. To try Tracy's standing abs exercise, stand with your feet shoulder-width apart and hold your arms in front of you, bent at the elbow, like you're shielding your body. Gently move your ribs from side to side, using only your upper body.

Body Type: Hipcentric
If you have a hipcentric body, you are tiny from the waist up and have poor muscle tone in your upper body. Your body blossoms out at the hips and thighs, giving you thick knees, ankles and wrists.

What to Eat: Foods High in Lycopene
Lycopene-rich foods are linked to improving circulation. Try foods packed with this antioxidant, such as watermelon, tomatoes, grapefruit and asparagus.

How to Move: 10 Minutes of Dancing
Opt for a workout that connects all of your muscles at once, like swimming. If you can’t get in or to a pool, commit to just 10 minutes of dancing a day, to three of your favorite songs straight.

Body Type: Glutecentric
If you have a glutecentric body, your butt sags and runs into your thighs, so you have no defined panty line. You may also have back fat.

What to Eat: Anti-Inflammatory Spices
Add 1 teaspoon of spices to your meals that reduce inflammation, regulate blood sugar and aid in vitality, such as turmeric and cinnamon.

How to Move: Standing Leg-Lifts
Do exercises that lift the glute instead of building it. Try 30 leg lifts with 1.5- to 2-pound ankle weights at the same time each day. That way your body learns to count on your workout.

Body Type: Omnicentric
If you have an omnicentric body, you gain weight evenly, so you’re heavy in your arms, stomach, thighs and butt.

What to Eat: Tyrosine-Rich Protein
Tyrosine is a building block for adrenaline and dopamine, your brain’s feel-good chemical. It also enhances your body’s fat-burning properties. Try turkey, eggs or even seaweed.

How to Move: Since your body is less likely to handle a longer workout, try smaller workouts. It’s the best way to build up strength and endurance. Change up your workout often, like doing a 5-minute arms workout every morning and a 5-minute standing abs workout before bed. You should also perform moves that don’t isolate muscles but work everything together, such as swimming.

Eating Schedule

It’s not just about what you eat, it’s also about when you eat. For faster weight loss – and to put a stop to yo-yo dieting – Tracy recommends eating all fresh, real foods in two alternating phases: Nutrient Boost Week and Body Reset Week. This plan is designed so you lose 3 pounds during Nutrient Boost Week and maintain your weight on Body Reset Week.

Nutrient Boost Week

You’ll eat six small nutrient-dense meals that are easily digestible, like smoothies, soups, purées and ground meats. These meals are intended to flood your body with nutrients to clean your system and take off weight fast.

You can choose soft foods you already have in your house. Just make sure you are using whole fruits and vegetables and making them into soups and purées so they are easy to digest. But don’t focus on your calorie intake: Just worry about eating foods with a high dose of nutrients that clean your system and you’ll melt fat fast.

Body Reset Week

You’ll eat three big protein-packed meals each day during this week. Alternating these weeks ensures your body never gets used to anything and helps maintain the weight loss from Nutrient Boost Week. For Body Reset Week, some sample meals include:

• Turkey Bacon With an Omelet, Green Apple and Blueberries
• Grilled Shrimp With Broccoli, a Sweet Potato and Salad
• Grilled Chicken With a Steamed Artichoke, Ezekiel Bread and Avocado Slices

Tracy also recommends giving yourself a day off every week. In fact, it’s mandatory! Eat whatever you’ve been craving during the week so you don’t give up eating healthy most of the time.

Pistachio and Strawberry Rose Meringue Cake

This stunning cake is the ideal centerpiece for a girly afternoon tea in the sunshine. Serve with beautiful rose champagne, and make sure you have lots of hungry guests with a sweet tooth. The lightness of this cake is perfect for warmer weather or a wedding celebration. The pictured cake was made by my talented friend Georgie, who has a cupcake and sweet business in Brisbane called Narnies Cupcakes. She can make an array of gorgeous treats, including macarons of all colours and flavours, beautiful wedding cakes and cupcakes, and can cater to your personal preferences and occasion.
Pistachio and Strawberry Rose Meringue Cake

*Please note, I have modified this recipe slightly from the cake pictured here. Original recipe was featured in the 2013 Gourmet Traveller Magazine, 'The Baking Cookbook'. 

Ingredients:

Cake by Narnies Cupcakes

• 1 punnet of strawberries, cut into small wedges
• 3 tablespoons of caster sugar
• 1/2 lemon, juiced
• 200 grams of creme fraiche
• 3 tablespoons of sifted icing sugar
• 1 teaspoon of rose water

Cake:

• 5 eggs, separated
• 150 grams of caster sugar
• 170 grams of plain flour
• 1/2 teaspoon of baking powder
• 140 grams of pistachios, finely chopped
• 80 grams of butter, melted and cooled

Icing:

• 3 eggwhites
• 190 grams of caster sugar
• pinch of cream of tartar
• 1 teaspoon of rose water

Method:

1. Preheat oven to 190 degrees. Whisk yolks and sugar in an electric mixer until pale and fluffy (5 - 7 minutes). Transfer to a large bowl and set aside. 
2. Whisk egg whites in a clean bowl until stiff peaks form (3 - 4 minutes), fold in yolk mixture, then sieve over flour and baking powder and fold in along with pistachios and butter. 
3. Spoon into a 20-cm diameter cake tin (buttered and lined) and bake for 30 - 35 minutes. Cool slightly in tin and turn out to completely cool on a wire rack.
4. Trim the top of the cake so it is flat and cut in half horizontally.
5. Combine strawberries, caster sugar, lemon juice and rose water and lightly crush with a fork, leaving ingredients to sit together to macerate for 30 minutes.
6. Strain the liquid from the strawberries to use to cover the sides of the cake. Keep the strawberries aside.
7. Whisk together the creme fraiche, icing sugar and rose water and set aside for later.
8. To make the icing, stir caster sugar and 50ml of water in a saucepan over low heat to dissolve the sugar, then simmer for 5 minutes. Whisk the eggwhites and cream of tartar with a electric mixer until soft peaks form (2 - 3 minutes). Whisking continuously, add in sugar syrup in a thin steady stream until mixed. Increase speed of the mixer to high until the mixer is cooled - this takes up to 12 minutes, then whisk in the rose water.
9. Place one piece of the halved cake on a serving stand. Cover the top of this cake with the creme fraiche mixture and scatter over the reserved strawberries.
10. Top this first half of cake with the second half and cover with meringue icing. Smooth over the outside of the cake using a palette knife. You can serve with scattered rose petals or candied rose petals**.

*This cake is best eaten the day it is made.
**To make candied rose petal, brush unsprayed rose petals with eggwhite and rush in caster sugar. Set aside to dry on a wire rack and store in an airtight container until required.

Skinny Sugar-free Cinnamon Tea Cake

This is a very simple recipe and makes the most delicious buttery cake with simple but beautifully matched flavours. I replaced sugar in the recipe with Natvia stevia sweetener. Cinnamon on the palate is also associated with sweetness and can mimic the taste of sugar in your mouth.
Skinny Sugar-free Cinnamon Tea Cake

Ingredients:

• 60 grams of butter, softened
• 1 teaspoon of vanilla extract
• 1/2 cup of stevia sweetener (I use Natvia)
• 1 egg, room temperature
• 1 cup of self-raising flour
• 1/2 cup of skim milk or almond milk
• 10 grams of butter, melted
• 1 teaspoon of ground cinnamon
• 2 tablespoons of caster sugar + 1 teaspoon of cinnamon to serve

Method:

1. Preheat oven to 180 degrees. Grease a deep 20cm round cake pan, line the base with baking paper.
2. Beat butter, extract, sweetener and egg with an electric mixer until light and fluffy.
3. Sift in the flour and 1 teaspoon of cinnamon, and pour in the milk. Stir gently to combine.
4. Pour mixture into the pan and bake for 35 - 30 minutes until risen and golden brown.
5. Turn out onto a wire rack. Spoon the melted butter over the cake and using a sieve, cover with the icing sugar and cinnamon.
6. Serve warm.

Freshly baked cake out of the oven

Skinny Sugar-free Gluten-free Butterfly Cakes

The perfect treat at an afternoon tea, butterfly cakes are dainty and sweet, and are always a crowd pleaser. These sponge cakes are made without gluten or sugar yet stay fluffy and moist. To keep the cakes completely allergy free, the berry centre is made with blueberry flavored CoYo, spiked with some Chambord liquor.

Skinny Butterfly Cakes
120 calories per cupcake

Ingredients:

• 100gm (2/3 cup) gluten-free plain flour
• 2 teaspoons of baking powder
• 4 eggs
• 1/2 cup of Natvia sweetener (stevia sweetener powder)
• 50 gm butter, melted and cooled
• 1 large tub of blueberry CoYo (coconut milk yoghurt)
• 2 tablespoons of Chambord or raspberry liquor

Method:

1. Preheat oven to 180 degrees fan forced. Line a 12-hole muffin tin with cupcake liners. Sieve the flour and baking powder twice into a bowl and set aside.
2. Using an electric mixer, whisk the eggs and sweetener until pale and creamy, and doubled in size (about 5 - 8 minutes).
3. Gently fold the flour mixture into the eggs and sweetener until combined. Add in the melted butter and fold again until incorporated.
4. Divide the mixture amongst the 12 cupcake liner; the mixture should come to just over 3/4 full. Don't fill the cupcake to the brim on the liners as they will rise.
5. Bake for 15 minutes, until risen and golden.
6. Take out of oven and let cool in tin for 15 minutes before transferring to a wire rack to completely cool.
7. Once cooled, use a small sharp knife the cut out a dome shape in the centre of the cakes. Cut this small piece of cake into two to use later.
8. Transfer the CoYo into a bowl and mix together with liquor.
9. Fill each cake cut-out with the CoYo and top with remaining cake pieces to form the butterfly.
10. Dust with natural icing sugar before serving.