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    Chia Pudding

    Monique Bradley
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    Chia Pudding

    So when you have nothing in your cupboard and a wicked chocolate craving, what do you do?  MAKE CHIA PUDDING! You get a heap of fibre, protein and a low carb chocolatey hit that will keep you going! So, let’s do this!

    • 1 cup almond milk
    • 3 tbsp chia seeds
    • 1 tbsp Stevia or your preferred sweetener
    • 1 tbsp cocoa

    Mix it all together till thoroughly combined

    Leave to set in the fridge for a few hours

    You can add nuts, whipped cream or berries as you wish

    Devour and enjoy!

    FYI: you can also make a Vanilla version by omitting the cocoa and cutting the Stevia in half. It has a different flavour and is best when mixed with berries and nuts.

    SO, WHY DO I LOVE CHIA SEEDS??

    Massive nutrition for only a few calories….what’s not to love?

    Chia seeds are tiny black seeds from the plant ‘Salvia Hispanica’, which is related to mint! It grows natively in South America and was an important food for the Aztecs and Mayans back in the day. “Chia” is actually the ancient Mayan word for “strength” and were well known for their ability to provide sustainable energy.

    1 ounce (28 grams or 2 tablespoons) of chia seeds gives you:

    • Fiber: 11 grams.Protein: 4 grams.
    • Fat: 9 grams (5 of which are Omega-3s).
    • Calcium: 18% of the RDA.
    • Manganese: 30% of the RDA.
    • Magnesium: 30% of the RDA.
    • Phosphorus: 27% of the RDA.
    • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

    This is particularly impressive when you consider that this is just a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate! They’re also loaded with Antioxidants which help fight the production of free radicals, which can damage molecules in cells and contribute to aging and diseases

    They’re also loaded with Fibre are high in quality plant Protein and as they can absorb up to 10 times their weight in fluid, they give you a feeling of fullness as they expand in your stomach!  Clever huh?

     

     

    There’s loads of other health benefits including helping with Type 2 Diabetes, providing bone nutrients and the good fats which help with cardiovascular health, but I’ll leave that research up to you.  Or even better, just eat them and see what you think!

    Toni’s Sabzi Recipe

    Monique Bradley
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    Toni’s Sabzi Recipe

    Toni’s Sabzi Recipe

    This Sabzi recipe (pronounced sub-jee) is really low carb and delicious!! It’s a traditional Indian dish similar to Aloo Ghobi, but without the potato or gravy. This recipe was shared with me by my lovely friend Toni Narang. Thanks Toni!

    • Olive oil
    • Cumin seeds
    • Cauliflower – chopped into small pieces and steamed (to make this faster!)
    • Onion – diced
    • 2 chillies
    • About 2 inches of Ginger
    • 2 cloves Garlic
    • ½ tsp turmeric
    • Kasoori Methi (fenugreek) 2 – 3 sprinkles
    • Capsicums – chopped
    • 2 Tomatoes
    • Coriander for serving

    Heat the oil and start by adding cumin seeds.
    Add Cauliflower and flip between frying and steaming using the lid.
    Add onions into the centre of the pan and cook till glassy.
    Add next layers of flavour: chillies, garlic, turmeric and kasoori methi (fenugreek).
    Add capsicums and tomatoes. Cook through.
    Serve with fresh chopped coriander and raita made from yoghurt and cucumber or mint.

    Low Carb Chocolate Goddess Cake

    Monique Bradley
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    Low Carb Chocolate Goddess Cake

    Low Carb Chocolate Goddess Cake

    This.  Now. Heaven.  The reason why I call this ‘Goddess Cake’ is that it really is heavenly. Technically as it’s made from nuts, it’s classified as a ‘Torte’. It’s light, but dense, chocolatey and moist. A small slice is really satisfying and it tastes entirely decadent and amazing. Serve it up at a dinner party and no-one will ever know it contains a whopping 7 grams of protein per slice and just 1.8 grams of carbs! THIS IS INSANE!

    • 2 cups raw walnuts
    • 1/2 cup cocoa or cacao powder
    • 1 tsp baking powder
    • 1/4 tsp salt
    • 4 eggs
    • 1/2 cup butter, melted
    • 1 tsp vanilla extract
    • 1/2 cup Natvia
    • 1/2 cup of water
    • 1/4 cup no sugar added choc chips

    Heat oven to 200 degrees c

    Place walnuts in a blender and blitz till fine. Pour into a bowl

    Add cocoa, baking powder, salt, eggs, melted butter, Natvia and chocolate chips.

    Using a stick blender, blend through and add 1/2 cup of water

    Line the base of a standard cake tin with baking paper and grease sides, just to be careful

    Pour mix into tin and spread evenly.

    Bake for 25-30 mins. Test to see if cooked by inserting a knife or skewer.  It’s cooked when it comes out clean

    Serve in small wedges

    Monique Bradley - nutritional analysis - chocolate goddess cake

    Easy Iced Coffee

    Monique Bradley
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    Easy Iced Coffee

    Easy Iced Coffee

    This is my new favourite addiction: Easy iced coffee.  WHY? Because it’s cheap to make, tasty as heck AND coffee helps simulate your metabolism!  Coffee contains caffeine which is the most commonly consumed psychoactive substance in the world!!!! It’s used in fat burning supplements because it’s one of the few substances that is known to help mobilise fats from your fat tissues and increase metabolism. So why wouldn’t you? FYI this is my ‘go to’ if I get a 3 p.m. creamy / chocolate craving.  1 cup of Almond milk is just 40 calories, so a fantastic low calorie option!

    • 1 shot of espresso / black coffee (can be decaf if you’re a sensitive soul like me)
    • 1 cup of almond milk
    • Ice
    • A fabulous glass to serve it in with a straw
    • Additional: a little sweetener (stevia, honey or maple syrup)
    • Additional: some whipped cream on top to make it look fancy

    Fill your fabulous glass with ice.

    Top with a shot or 2 of espresso

    Add almond milk and sweetener (if required)

    Stir and top with a little whipped cream OR just enjoy eu naturale

    Drink through a straw, while reclining in a big chair, wearing a big hat and feeling like a celebrity.

     

     

    The Exercise Start Point

    Monique Bradley
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    The Exercise Start Point

    The Exercise Start Point: By Weight Loss & Fitness Advocate, Paula Chapman

    CREATING A GOOD FOUNDATION TO WORK FROM.

    • Do you have a desire to exercise? Most people don’t, it’s ok.
    • Do you think you should exercise but don’t want to? Lets explore that.
    • Do you want to exercise but think you can’t? Lets explore this too.

    Why should we as individuals engage in exercise?

    I am just going to jump straight in and list some reasons why exercise is a good idea for everybody.

    • Strength to do daily tasks or strength to achieve a goal you may have.
    • Good posture. Your muscles hold your skeleton in place, if you keep them toned and strong your posture is improved.
    • Strong bones. Beat osteoporosis
    • Weight loss. Probably the biggest reason people exercise, although in my opinion it shouldn’t be the only and as you get to know me you will discover why.
    • Look good in clothes (or out of them).
    • So you can eat more of the food you love without it making your jeans to small. Strange how food can effect the washing?
    • Help keep your body and mind in balance. Exercising can help to keep your hormones in balance, which for some women is a excellent reason to start exercising.
    • Keep your body pain free.  Yes I have discovered that the more you move well the more you want to move and the more your body wants to keep you moving and in turn it keeps our bodies like a well oiled machine. This is something I think you need to experience to believe.

    What is stopping you from exercising?

    Lets identify those things. What are the reasons you don’t engage in regular exercise. It is important to get those things out. The point of this is to see if they are valid or if they are just excuses The definition of an excuse is a reason to fail at something. Who wants to fail? No one.  Write them down. What are they? Go grab a piece of paper and a pen, I will wait till you get back…

    Here are some ideas that might trigger some thoughts for you, but it is important to use your own words. These are your reasons, not mine.

    • Injury
    • time poor
    • too tired
    • just don’t want to
    • don’t know where to start

    I can’t answer each of your individual reasons stopping you from exercising, because I don’t know what they are. First if you go through Step 1 and 2 following and see if those reasons are still valid. If they are, then you can message me or add a comment and I will be happy to help you see past what is holding you back. Sometimes what is holding us back is our own attitude or preconceived ideas and often if we can look at it from a different perspective we can see a path through.

    nothingisimpossibleSTEP 1 – WHY

    Establish why you want to include exercise in your life. So why do you want to exercise? You have gotten this far reading what I have to say so you will have a WHY.

    Write it down.

    This WHY is your foundation. You will build your exercise and movement into your days based on what you want to achieve so that you are able to move forward and progress. This WHY can change over time and most likely will change.

    My WHY when I first started has been life changing without me realising at the time that it would have that much impact on my life, and because of that my life has taken a path I never would have dreamed of. I have achieved things I always thought were impossible for me. Nothing is impossible if your WHY is important enough.

    STEP 2 – MOVE

    Move your body everyday in someway. If an injury is what was stopping you and you think you can’t move, I ask you, Did you get out of bed this morning?  Chances are high the answer to that is yes. Then you can move. It doesn’t have to be fancy or hard, just have fun with it. There is no point in doing exercise that you don’t enjoy or causes you pain. Your attitude towards your movement time will have a big impact on your results, and we will talk about this in more detail in the coming weeks. So explore and have fun.  

    What are you going to add to your day that is going to get your body moving? walk, dance, climb the stairs more, go for a run, the possibilities are endless. Use that piece of paper that you took the effort to get and write it down.

    Done. You are on your way.  It is that simple.

    Next week we will look at how to keep going because there will be challenges.

    Right now: Remember your WHY and MOVE.

    Keep in touch. If you would like to share with me your WHY or what type of movement you are adding to your day I would love to hear from you. Use accountability as a tool to keep you focused on your WHY. Message me, or find a friend, or use a group to help you stay accountable to your WHY.

    I believe in living life the fun way, so most importantly above all else…HAVE FUN. It might not be easy, doesn’t mean it can’t be fun.

    Paula 🙂

     

    Easy Cheats Pesto

    Monique Bradley
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    Easy Cheats Pesto

    Easy Cheats Pesto

    LOVE THIS!  If I had enough ingredients, I would literally smear this all over my body, it’s that damn good.  I love it as many of the commercially made pesto’s have a bit of an edge to them for me.  I love the delicate flavours in this recipe, the fact that you can change the ingredients to suit whatever is in your pantry and that it’s technically a health food!  PLANT, PROTEIN and FAT!! Everything I look for in a dish! Add this to some low carb crackers, with a slice of cheese and cherry tomatoes, stir through your zoodles and add panfried halloumi. However you eat it, get it in ya. Loaded with vitamin K, so great for blood clotting and plenty of antioxidants. This is also a dairy free dish so, YAY!

    • 1 cup of nuts – I use roasted salted cashews, but you can use pine nuts (that’s the traditional method), walnuts or macadamias.
    • 1 cup of basil leaves
    • 1 garlic clove, peeled
    • 1/3 cup of oil: I use what ever I have in the pantry, but avocado oil or olive oil are my favourites
    • Salt
    • Lemon juice – a little squeeze is perfect if you’re wanting to keep your pesto fresh for a couple of days

    In a blender, add all ingredients and blitz. Taste, then add a little salt and blitz again

    If still a little chunky add more oil and blitz again

    Pour into a container, serve with your favourite cheeses, low carb crackers or antipasto platter and devour!

    Loaded Chicken Breast

    Monique Bradley
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    Loaded Chicken Breast

    Loaded Chicken Breast

    This could not be any easier.  This is guaranteed to impress your friends and leave people thinking you were a Masterchef Finalist.  Freaking tasty and cost effective if you can find chicken on special. Give it a whirl and let me know your thoughts!!

    This is based on a single serving – and this is just a suggested combination

    • 1 chicken breast
    • Cheese: could be brie, camembert, mozzarella – in fact I just used the plain old tasty cheese from the fridge!
    • Pesto
    • Ham
    • 1 egg – to be used as an egg wash

    Soak your chicken breast in saltwater for around 10 mins.  This washes away the yucky stuff on the chicken and I found it easier to handle

    Method 1: oven baked

    Set oven to 200 degrees celsius

    Butterfly the breast and cover with glad wrap

    Smash the crap out of it till it’s thinner but not as thin as schnitzel

    Cover the inside with pesto, a layer of cheese and ham.  OR you could use pesto, sun dried tomatoes OR olive tapenade with sundried tomatoes. OR brie and some low carb cranberry jelly. In fact, go crazy with your combinations

    Close it up and secure with toothpicks

    Place on a baking tray covered with baking paper

    Cover with egg wash made from egg whisked in a bowl

    Bake on one side from 12-15 mins, turn over and bake for a further 5 mins

    Check to make sure cooked through

    Serve with vegetables

    Method 2: pan fried

    All steps remain the same however, once you’ve added your fillings, starting from the edge, roll from the outside to the inside like pinwheel scones

    Roll up tight in cling film and tie ends

    Chill in fridge for 10 mins

    Take out of fridge and remove film

    Pour some almond meal onto a small, flat plate

    Place chicken roll in bowl of egg wash and fully cover

    Roll chicken in almond meal and fully cover

    On your stove top, heat avocado or olive oil in a pan

    Place chicken in hot oil and turn every couple of minutes till cooked

    Method 3: hassle back

    Instead of butterflying your chicken, cut slices widthways through the top, not quite all the way through

    Load each section with a little pesto, cheese and ham – or whatever is your favourite combination

    Bake as per instructions listed above

    Salty Nut Snacks

    Monique Bradley
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    Salty Nut Snacks

    Salty Nut Snacks

    Seriously – try saying that really fast, 5 times in a row.  Are you laughing? May be hard to say fast, but easy to make and even easier to consume!

    • 1 1/2 cups raw nuts. Can be anything you like.
    • 1 egg white
    • Seasoning: I used smokey garlic salt

    Preheat oven to 200 degrees celsius

    Pour nuts into a mixing bowl

    Add egg white and sprinkle your favourite seasoning on top

    Mix through to completely coated

    Cover a baking tray with baking paper

    Pour nut mix onto baking tray and spread out to roughly separate

    Bake for 10-15 minutes till cooked

    Turn over to check bottom and if still slightly soft, cook for a further 5 minutes

    Remove from oven and wait till cool

    Separate if you need to and store in an air tight container.

    Why I Don’t Count Calories

    Monique Bradley
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    Why I Don’t Count Calories

    Why I Don’t Count Calories

    Hi, it’s Monique here and today I want to bust the myth about Calorie counting.

    At any given time, you can choose what you want you want to eat. You’re a grown up. You rock. You got this. However, like any amazing grown up, sometimes we make choices that may not serve our health……even though we’re trying to be good right?

    For me, I was completely calorie obsessed and like some power crazed maniac, I could sum up the calorific value of any meal or snack and then manipulate my own diet plan to only eat treats, while staying with in my daily allowance. So, how come I gained weight? Because of the way those treats were processed by my body. Basically the calories were right, but their effects were wrong.

    Most conventional diet plans give you guidelines on what to eat based on some nutritional value and mostly calorie counting.  But if you’re like me and you’ve been kicked out of weight loss clubs because you learnt how to basically ‘game the system’, chances are the foods you’re choosing may be calorie right, but nutritionally wrong.  This is why I no longer count calories.

    Let me show you an example:

    Here’s 188 calories or just under half a standard lunchtime allowance of food or an afternoon snack or dessert.

     

    You could choose almonds or candy. Same calories right? NO.

    Let’s talk about sugar.

    • Your brain responds to sugar the same way it would to cocaine.
    • Eating sugar creates a surge of feel-good brain chemicals, dopamine and serotonin. So does using certain drugs, like cocaine.
    • Just like a drug, your body craves more after the initial high.
    • Your insulin spikes to regulate your blood sugar and it’s job is to absorb the excess glucose in the blood and stabilise your sugar levels. A little while later you get that familiar sugar crash.

    So what do you do?  Reach for more? Even if you don’t, a massive chemical reaction has happened and long term, this can lead to insulin resistance and weight gain.

    Let’s compare that to almonds.

    • Almonds can actually help with weight-loss.
    • The mono unsaturated fat found in almonds prevents overeating and the dietary fibre contributes to the sensation of being full, despite eating only a small amount.
    • They’re good for the brain, they’re a fantastic source of antioxidants, they can help control blood sugar and they’re great for your skin!

    Same calories and quite a different reaction right?

    Since learning all of this (and this study has been happening for over 20 years!), putting it into action and understanding that it’s more important to count nutrition and make sure you eat a balanced plate of MOSTLY PLANT, SOME PROTEIN, and A LITTLE FAT, life has certainly become a heap easier. No more obsessive calorie counting. I look better, feel better and the weight has gradually and naturally fallen away. AND I don’t have those insane cravings any more.

    So there you go: myth busted. Say no to calorie counting. Eat a balanced diet, learn to listen to when your body is truly hungry, and gently full, and make better choices.

    It’s not rocket science, but it works.

    weight loss consultAre you struggling with your sugar cravings or looking at how to re-jig your eating plan?  If so, let’s talk!

    Book a Skype chat or in real life catch up and not only can I share some strategies on how to overcome those crazy cravings, but work with you to create a pathway for success!

    Book a session by clicking this link

    Support Garments And Waist Trainers: The TRUTH

    Monique Bradley
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    Support Garments And Waist Trainers: The TRUTH

    Support Garments And Waist Trainers: The TRUTH

    In today’s video I discuss: SUPPORT GARMENTS & WAIST TRAINERS.

    Today I’m busting myths and shattering illusions. Support garments (or suck your guts in panties and tops as I like to call them) have been a great friend of mine during my weight loss journey, particularly for stopping my rolley bits from slapping together when I’m moving with gusto, leaving bystanders wondering who was applauding. (I’m not even kidding)

    Waist trainers are different. Corsets and compression garments can be used for healing post surgery, post injury or postpartum, but WAIST TRAINERS…..ARE YOU FREAKING KIDDING ME?

    Find out why in today’s quick rant and please like, comment or share so we can spread the love baby X

    Why Will Power Isn’t Enough

    Monique Bradley
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    Why Will Power Isn’t Enough

    Why Will Power Isn’t Enough

    So you’ve been trying to lose weight. You’ve made changes, you’re eating healthier, you’re even going for an occasional walk. Then for whatever reason (it’s raining…..I have to cook this food for the family…..it’s my birthday, I need treats…) you stop, and you go back to old habits and sabotage your own success. Sound familiar?

    Yes, that was me too, so here’s what I’ve learned over the 25 years of my crazy weight loss, weight gain, weight loss journey.

    Why is it that will power is not enough?

    It all comes down to your brain and here’s the simplest way I can describe it. Will power is the voice of your conscious mind, which governs around 10% of your daily functioning. The other 90% is governed by your subconscious mind and makes the bulk of your daily choices.

    The reality is your subconscious holds some sort of contradictory intention for you.

    To put it simply: ‘you’ (will power / conscious mind) want something and ‘it’ (subconscious) doesn’t. Looking at those numbers, who do you think most often wins?

    You may have set a new years resolution that this is going to be your best year yet! New year, new me!  I’m finally going to shift those pounds and get that body I’ve longed for. You’ve set that awesome intention with your conscious mind. Your subconscious mind, for what ever reason, says something different. It could be something like:

    • ‘No matter what you do, it’s just easier to eat crap food and stay the same’.
    • OR (and this is a big one) ‘Who do you think you are to lose weight, look good and feel good? You’re not worth it. Go on….eat the cake….you know you like it….that cake makes you feeeeel goooooooood’.

    As a result, there’s no agreement between your conscious and subconscious and they either cancel each other out – so NOTHING happens and you stay as your are – or worse case scenario, your subconscious has the biggest voice and ultimately wins.

    Conflict like this is often called a self limiting belief. Your will power is simply not strong enough to fight this and you end up going back to old habits and in some cases, gain even more weight! Sound familiar?

    The term we use for this is ‘Psychological Reversal’, meaning the difference between what we consciously want (will power and the conscious mind) and what we actually do or allow ourselves to experience (subconscious programming). All self sabotage is the result of Psychological Reversal and chances are if you’ve uttered the words ‘I’m my own worst enemy’ or you’re a serial yo-yo dieter, you’re simply going through this process over and over again.

    SO: how do we beat it?

    The only long term solution is to basically re-train the subconscious mind with different programming as this is what will drive the bulk of your daily choices and behaviours, when will power gives up.

    Programming happens through repeated messaging, creating neural pathways in the brain that help make those split second decisions to eat the cake or not. Chances are if you’ve been in environments in your life where you’ve been told repeatedly that you’re a failure or that you’re not good enough, those are the programmes stored in your subconscious that are smashing your will power right now. By creating new positive programmes, you end up making better decisions. It takes a little bit of time, but it truly is that simple.

    3 tricks that have worked for me:

    • Daily phone reminders that ‘every day in every way, I make healthy choices that serve my body’. I read these aloud as a reminder.
    • Affirmations: I have some created amazing affirmations that have worked to transform a number of areas of peoples lives, from weight loss to health, confidence, overcoming grief and so much more!  As I was trained in a style of language called ‘Conscious Communications’ which utilises psychologically strategic language placement and trigger words, these affirmations work on a very deep level. Whether weight loss or finding a new lover is your end goal, I can help!
    • Support and accountability: Over the years of my weight loss journey, I learned that having at least one safe person to be able to confide in, particularly when that subconscious voice was really loud, was great. I also learned to honestly journal my progress so I became accountable for my actions and my results. This includes writing a daily food diary.  When you write stuff down, you can’t hide from it right?  Similarly, you can’t hide from the person you look at in the mirror so if you want to be able to look at that person and smile, let’s talk.

    weight loss consult

    Ready to transform your life and create new stories, new menu’s and a new you? Let’s connect!  Email me: [email protected] OR take a look at how we can work together.

     

    Low Carb Berry Ice Cream Recipe

    Monique Bradley
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    Low Carb Berry Ice Cream Recipe

     Low Carb Blueberry Ice Cream

    This certainly hits the spot when you’re craving something delish, creamy and cool. Add a drop onto your coconut pancakes and devour!!

    • 1/2 cup cottage cheese
    • 1/2 cup almond milk, unsweetened
    • 1 cup heavy whipping cream
    • 1 cup berries
    • 1/4 cup stevia
    • 2 tbsp chia seeds
    • 1 tbsp vanilla essence

    Super easy to make. Whip cream, stevia and vanilla till stiff peaks.

    Blend all other ingredients, then add to cream and mix through.

    Pop in the freezer to cool and enjoy.

    Chickpea Roti / Wraps

    Monique Bradley
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    Chickpea Roti / Wraps

    Chickpea Roti / Wraps

    Seriously, these beauties could not be any easier!  I love how easy they are to make and have been known to go and grab Butter Paneer (without the rice) and bring it home to eat with my own Roti!  These have a slightly nutty flavour and a wonderful malleable texture so they are great as roti or as wraps. Also fantastic as pizza bases or for tortilla’s! Each mixture makes around 5-6 roti, roughly the size of a side plate and each roti works out to be about 5 grams of carbs which is still way lower than a piece of bread! Loaded with fibre and delish, this is definitely one of my favourite go-to recipes!

    • 1/2 cup chickpea flour (Bessan flour)
    • 2/3 cup water
    • Salt
    • Oil for cooking

    Pour water into a blender, then add flour and a sprinkle of salt for flavour

    Blend till thoroughly mixed

    Heat a tsp of oil in a small frying pan and move around pan to coat

    Pour mixture into pan and holding the handle, move around to spread and form a circle

    Leave to cook through and wait for holes to appear (similar to pikelets) or until there is no liquid mixture left on top

    Flip over to cook on the other side

    Remove from pan and enjoy with your favourite toppings, dipping sauces or curry!

    weight loss consultReady to make a change to the way you look and feel? If so, let’s connect and start the ball rolling NOW!

    Whether you want to look great for a special event, or feel better in your own skin, looking good and feeling great is achievable and the best part: you’ll never feel like you’re on a diet ever again!

    Book a personal support session HERE and let’s get you started on your lifelong journey of being your best YOU. It’s easy to follow and these tips are guaranteed to last you a lifetime.

     

     

    Top 5 Healthy Lunch Choices

    Monique Bradley
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    Top 5 Healthy Lunch Choices

    Top 5 Healthy Lunch Choices

    Salad in a jar

    1.Tomato, avocado, red onion, feta, olives: Avocado and tomato are like best friends. They are what we call ‘companion ingredients’ and work in the similar way that orange juice or vitamin C helps you with iron absorption when you’re taking iron tablets.

    2. Japanese style slaw with avocado and cashew nuts: One of my favourites. I get this bag from Countdown and adore the creamy sesame dressing. One bag will normally produce 4 servings for me, so consider it lunch and dinner and remember to add a dash of lemon to prevent it from oxidising as you store it. Cabbage is great as it’s thermogenic meaning you burn more calories by eating it then the number of calories you consume. Take a look at this list of other thermogenic foods

    Smoothies

    3. Watch store bought smoothies or juice bar smoothies. They can be loaded with extra sugars that can seriously impact your success – and not in a good way.  A simple way to smash your own smoothie is to grab a good quality nut milk (you can make your own so easily!) a handful of berries, a good source of plant protein and a little natural sweetener, like Stevia.  This recipe is my own and I drink it when I’m time poor but need a good hit of great nutrition and something super tasty / treaty.  Seriously, it tastes like a Jelly Tip ice cream! I have a portable blender which is super handy so you can actually take the ingredients in a chilli bag to work and blend in the kitchen!

    Wraps

    4. Finding low carb wraps can be a real challenge in New Zealand and the only other option is to wrap your food in lettuce! It just isn’t the same! To over come this, I make my own low carb wraps from chickpea flour and water. They are actually technically ‘chickpea roti‘ and lovely to eat with Indian food instead of Naan bread, but their malleable texture makes them perfect for use as a wrap! 1 batch is around 25 grams of carbs and makes 5 wraps, meaning 5 net grams of carbs per wrap and chick peas are loaded with fibre! Recipe here.

    Leftovers

    5. Leftovers are your friends!!  My favourites:

    • Rotisserie chicken – 4 servings
    • Breakfast frittatas
    • Low carb Mac N Cheese
    • Low carb lasagne
    • My amazing tomato soup!! Hot, warming and you can take it in a thermos to work!

    See?  Easy as and it all helps you by serving your body!

    The one super food I WON’T recommend

    Monique Bradley
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    The one super food I WON’T recommend

    The one super food I won’t recommend

    I know this might cause a bit of upset, but WHEATGRASS. What’s that all about? Yes, I appreciate it’s great as it’s loaded with Chlorophyll which is awesome for dealing with hunger and cravings, plus it’s super antioxidant powers are amazing at fighting free radicals that may lead to the production of cancer cells.

    But let’s talk some sense for a moment: when your dog is sick, what does it do? It goes and eats grass to help it vomit. Yes siree it does.

    Some years ago, a lady I know said to me ‘try this wheatgrass shot! It’s amazing for your health!’ Well not only was it one of the most disgusting things I’ve ever drunk, but it had the same effect on me too!  I went a little green and hurled.

    Here’s why: we’re not actually designed to ingest grass!!  Cows and many other grass eating mammals actually have 4 stomachs to be able to process the coarse nature of their food. Well technically, it’s one stomach with 4 compartments, all designed to assist with the breakdown of grasses – something that we don’t have.  Neither do dogs.

    If you’re obsessed with getting more chlorophyll into your diet, you could instead try these delicious tasting foods:

    • dark, leafy greens especially spinach, kale, chard & collards
    • fresh herbs like parsley, dill & coriander
    • blue-green algae
    • sprouts
    • matcha whole leaf green tea
    • green vegetables & fruit like peas, asparagus, broccoli, grapes & celery
    • sea vegetables (seaweed)

    We have to stop listening to trends and get back to eating real, simple foods! To be honest, that list sounds like a much nicer experience to me and if I’m going to be healthy by making healthier food choices, you can bet your bottom dollar it’s going to be tasty!

    Let me know your thoughts!

    weight loss consultPS: If you’re ready to tweak your diet and transform your body from drab to fab, let’s talk.

    Start your journey here: https://www.guidetobetterliving.tv/personal-support-sessions/

    Low carb chocolate salted caramel slice recipe

    Monique Bradley
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    Low carb chocolate salted caramel slice recipe

    Low carb chocolate salted caramel slice recipe

    Seriously – this is great.  If you ever have cravings this will smash them.  Loaded with good fats and all sorts of yummies.  Let me know how you go!!

    Base:

    80 grams almond meal
    90 grams walnuts
    90 grams desiccated coconut
    5 tbsp coconut oil
    2-3 tbsp nut butter (I used peanut butter)
    Blend all ingredients together and press into a flan tin or other loose bottom tin

    Caramel:

    180 grams of macadamia nuts or cashews (soaked)
    125 grams coconut oil
    2 tbsp nut butter
    1 tbsp granulated stevia
    80 mls almond milk
    pinch of salt
    Blend together till creamy and pour over top of base. Smooth till even and pop into the fridge to set

    Chocolate:

    1 cup Healtheries No Sugar Added chocolate bits or any low carb chocolate / 80% dark chocolate
    2 tbsp coconut oil
    Melt both in a double boiler till liquid and pour over top of slice. Spread evenly, then place in freezer to firm.
    Slice into pieces and devour.

    Is your drink bottle making you fat?

    Monique Bradley
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    Is your drink bottle making you fat?

    Is your drink bottle making you fat?

     

    How do you stay hydrated? (FYI: tea and coffee don’t count!) Did you know your drink bottle can negatively affect your health? Take a look at this quick health idea and please share so we can spread the word! #nomoreplastic #stayhydrated

    Shout out to my mate Grant McCarthy from Filters and Fountains for the great chat on water today! Better quality water means better health! #liquidlife

    Low Carb Sausage Rolls Recipe

    Monique Bradley
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    Low Carb Sausage Rolls Recipe

    Low Carb Sausage Rolls

    • 250 grams mince meat
    • 1/4 onion – finely diced
    • 1 egg
    • Sprinkle of mixed herbs
    • Salt and pepper

    Mix all ingredients together and form into 4 sausages
    Fry in a pan till cooked through
    Place of paper towels on a plate to allow excess fat to be removed

    Pastry

    • 170 grams mozzarella / grated cheese
    • 2 tbsp cream cheese
    • 80 grams almond meal
    • 1 egg
    • Salt

    Heat oven to around 200 degrees celsius

    Place almond meal, mozzarella and cream cheese in a bowl and mix through. Heat in microwave for 1.5 minutes

    Mix through again and add egg

    Mix till all combined. If not mixing properly heat in microwave for an additional 30 seconds

    Spread out onto baking tray covered with baking paper

    Cover dough with baking paper and flatten into a big rectangle with dough and even thickness all the way through

    Place sausages in lines about 2 inches from the edges of the dough

    Using the baking paper, roll the dough over to cover each sausage, sealing the ends.

    Cut through the centre to separate each row of sausage roll and ensure that edges are sealed

    Place in oven and cook till golden, then carefully flip over and cook on the underside for an additional 5-8 minutes

    Once cooked, remove from oven and cut into pieces

    Serve with a side salad and some yummy home made tomato sauce! CLICK HERE for the recipe

    Dealing with Cravings

    Monique Bradley
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    Dealing with Cravings

    Dealing with Cravings

    Monique Bradley Weightloss Success

    CRAVINGS I get asked about this all the time. I was a chocolate and chippies kind of gal. I was an emotional eater, a celebrational eater, a secret eater, a snack on the run eater….you name it, I’ve done it.

    On a really basic level, cravings fall into 3 categories:


    1. nutritional: so your body is craving particular nutrients
    2. emotional / sabotage: you’re addicted to or crave foods that actually make you feel crap
    3. associative: connected to great times or people. As an example, every time I think of my mother, I crave roast chicken and her crispy bread stuffing that was always cooked in a separate pan. Crunchy, savoury and golden….MMM! I’m actually drooling right now just thinking of it!

    Here’s what actually happens when you have a craving, regardless of it’s trigger: (This is just an example)

    1. The image of a bar of chocolate enters your mind. Your brain knows it is high in fat and sugar, so releases chemicals that intensify desire. The lure of chocolate gets stronger.
    2. Areas of your brain associated with memory and/or emotion kick into action. It links the thought of chocolate with memories of the most delicious thing you have ever tasted, how it felt in your mouth and how it made you happy.
    3. You hold the chocolate bar in your hands. As you unwrap it and break off your first square, your brain registers a familiar, much-loved ritual, and levels of pleasure-inducing serotonin rise.
    4. The sweetness hits you tongue. Your body begins to absorb and process the sugar, boosting serotonin levels in the brain. Chemicals in chocolate called alkaloids boost serotonin levels. This pushes you to crave another square.
    5. The bar of chocolate is gone. Brain chemicals very quickly drop and your stomach pumps out Leptin. This lets you know it’s full. The hormone Insulin is flooded into your system to clear out the sugar.
    6. You end up with low blood sugar, no serotonin or dopamine. You feel guilty, disappointed in yourself and flat in energy. What do you do next? Reach for another bar? (FYI: This is like a choose your own adventure story and in this moment, it’s either the craving or your desire to be happy and healthy that will win!)

    How I beat my cravings

    That’s right, I don’t have cravings anymore. How come don’t crave that sweet chocolatey goodness? Or diet soda (which was my biggest addiction) or chippies, breads and cakes?

    The steps I’ve gone through to ensure the 3 types of cravings never win are:
    1. I don’t deprive myself of nutrition. I eat a balanced diet and my bodies urges for particular nutrients are satisfied. I’ve also developed a whole bunch of healthy recipe alternatives for what most people call ‘treat food’. That way I can still have my cake and eat it too!!
    2. I looked at what I was craving and WHY. I addressed the EMOTIONAL yearning and worked out how to satisfy that.
    3. Roast chicken is great. I just pass on the stuffing as it doesn’t serve my health and give in to my savoury needs with low carb alternatives. Cashews or peanuts are a great choice.

    Give it a try and see what works for you!

    Low Carb Berry Smoothie Recipe

    Monique Bradley
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    Low Carb Berry Smoothie Recipe

    Low Carb Berry Smoothie Recipe

    I love smoothies and shakes as I know I can cram in a whole lot of nutrition really fast, while enjoying the creamy decadence, perfect for this warmer weather! HOWEVER, not all smoothies are created equally! Many of the smoothies you buy from a smoothie store or in the supermarket are loaded with extra sugars! SO BEWARE! Make your own anyway. Cheaper and you can control what you put in it.  Here’s mine

    • 1 – 1.5 cups of unsweetened almond milk
    • 1/2 cup of frozen berries
    • 2 tbsp of plain cottage cheese
    • 1 – 2 tbsp of chia seeds
    • 1 tbsp of Natvia
    • A handful of Healtheries No Sugar Added Chocolate drops (you’ll thank me later!)
    • Ice cubes (additional) if you want to thicken your shake a little more

    Add all ingredients into a blender and blitz. Pour into a tall glass and devour.  FYI: the chocolate bits end up in the bottom, giving you the same sort of experience as if you’ve eaten a Joy Bar or a Jelly Tip.  SO GOOD!

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