WEEK 7 - RESET CONTENTS

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1 WEEK 7 - RESET CONTENTS 1. WEEK 7 CHECKLIST REINTRODUCING CHEESE & PEAS EXPERT Q&A A LIFE LESS TOXIC TIPS TO DETOXIFY YOUR LIFE DIY NATURAL TOOTHPASTE RECIPE EAT THIS, NOT THAT - HEALTHY SWAPS YOU CAN MAKE GLUTEN-FREE NOODLE ALTERNATIVES EATING HEALTHY ON THE BUDGET

2 WEEK 7 - RECALIBRATE Hopefully you ve made it through our first week of recalibration unscathed. Another congratulations to you! Did you discover how the the addition of fermented dairy and yoghurt make you feel? These little bits of knowledge make the elimination period very worth while. The best part about reintroducing foods? The recipes take on new variety. While eating healthy is nutritious, it can begin to feel restrictive and repetitive. Adding in new foods simply gives us more options to take the meal plan up a notch, just when you find yourself getting a little stir-crazy. Finally, this week will extend your knowledge of eating clean into the home. We re talking a life less toxic, which will arm you with what you need to spring clean and detoxify your home, and in some ways your life. Ready to tackle our second week of recalibration? Let s see what s next. Do you guys have this down pat yet? We re one week in, and we ve got three to go. We re focusing on 1-2 new foods per week so as not to overwhelm the body and monitor our individual reactions to these foods properly. We chatted with our nutritional expert Claire Yates about reintroductions and what you can expect. Please read our Q&A with Claire if you haven t already. If you know your sensitives, feel free to omit those foods from the meal plan. If you try any of the foods and you suspect that it s not agreeing with your body, feel free to remove it going forward. Week 7 Reintroductions Cheese. We ll be focusing on introducing goat s cheese, aged cheddar, and Parmesan cheese, so you ll find these in many of our recipes this week. These cheeses are the least likely to be problematic, so it might be worth reintroducing them even if you thought you were sensitive to dairy before. Green peas. We ll be reintroducing fresh and frozen varieties of green peas, but not dried. You can read more about these reintroductions on Monday. Alcohol Take it easy. Stick to 2 units of alcohol per week (e.g. 150 ml glass of wine, shot of tequila with soda and lime). Feel free to avoid alcohol for longer if you like. 2

3 This week s focus: A Life Less Toxic Become A Toxin Detective We re looking at environmental toxins, things that hide in your household products, and your beauty cabinet. Get ready to do yet another clean sweep. Learn from our expert Q&A about some of the worst offenders and do an audit of your home, kitchen, and bathroom. Natural Swaps Make a list of thing that you would like to swap for a more natural product or a DIY version. Start to slowly swap out your everyday products. Continue to practice meditation and do at least one weekly relaxation activity. If possible, try another new physical activity. SOME OF YOUR DAILY TO-DO ITEMS Start the day with lemon water Stick to eating guidelines 20 minutes of exercise Practice the 2-minute time out rule Eat meals slowly with no distractions 30-minute relaxation activity Write down your mental to-do list before bed Consume some fermented food or drink Revisit your goals & your WHY YOUR WEEK 7 GOALS Read Week 7 material Reintroduce cheese Reintroduce peas Take note of any reintroduction symptoms Do a toxicity audit of your home Do a few natural product swaps Stick to 2 units of alcohol this week Grocery shopping for Week 8 Meal prep for Week 8 3

4 REINTRODUCING CHEESE & PEAS More Cheese, Please When it comes to cheeses, the way our bodies react is highly dependent on the type of cheese. Of course, you can go to the supermarket and pick up plenty of products disguised as real food, especially in the cheese section. If they come in individually wrapped slices, you should probably avoid them. On the opposite end of the spectrum, fine cheese-making is an art including the fermentation process and careful ageing. In any case, cheese should not be instant. These are the factors that go into making all real cheeses: The starter culture of which the cheese is born. This determines the bacteria that ripen the cheese. The type of milk used (cow, sheep, goat, etc.), and the conditions under which the animal was raised. When we talk about grass-fed cheese, this means that the dairy was raised in its natural environment pasture! You are what you eat, so think about what your dairy eats. Methods of curdling, cutting, cooking and forming the curd. Temperature, humidity, and ageing which are all parts of the ripening process. Whether the cheese is made with raw milk or pasteurised. Raw milk cheeses are typically easier to tolerate, however they are not available or legal in all countries. While reintroducing cheese, you should consider these things! One of the main differences is the type of animal the dairy comes from. For example, goat s cheese and sheep s cheese are often less problematic, even to those who are lactose-intolerant. Why? Well, the fat molecules in goat s milk are shorter than in cow s milk which may account for easier digestion in some people. 4

5 Since aged cheese goes through the fermentation process, most lactose is removed. After all, bacteria feeds on sugar which is the lactose found in milk. Therefore, choosing an aged cheese versus a young cheese will make your reintroduction more likely to be successful. Think Parmesan, aged Cheddar, Pecorino, Manchego or Comte. This is the main reason why the same people who can t drink milk can often eat a bit of cheese. Speaking of bits Your success in reintroducing dairy may rely on portion size. We can all recall times when we felt a bit sick after indulging at the cheese table, maybe even accompanied by wine and crackers. Cheese is meant to add flavour to meals, and we discourage eating half a wheel of brie at a time, even though it s tempting. A sprinkle of Parmesan goes a long way. Some clear benefits of cheese include: Grass-fed cheese contains conjugated linoleic acid which has been shown to help reduce body fat. Grass-fed cheese has the perfect omega-3 to omega-6 ratio. It is high in calcium, magnesium, beta-carotene, and vitamins A, C, D and E. It is a high quality source of amino acids and protein. Cheese contains high amounts of vitamin K2, which is an essential nutrient for blood coagulation, is strongly associated with a reduced risk of heart disease, promotes bone and dental health, and helps to fight cancer. Read more about reintroducing dairy and the difference between milk and fermented dairy: Give peas a chance This grey-area food isn t so evil, truly. Sure, peas are technically legumes as they are found in their pod, but they re a bit different than say, garbanzo beans. First of all, we ll be eating peas that are fresh, not dried. The same goes for green beans. We don t have to soak these foods to bring them back to life, which is half the harm of the traditional legume. Peas have actually been bred to be a highly digestible food. So, what makes peas so different? 5

6 Phytates aren t as high as in most legumes to begin with, but they are significantly reduced when the peas are cooked, making them a non-issue. Carbohydrate content is lower in peas than most legumes, which inherently makes the glycemic index lower (aka happy and stable blood sugar). The lectins found in garden peas are less toxic than lectins found in dried legumes. Oh, and there are plenty of benefits to peas. They are packed with protein at 8 grams per cup. This makes them a perfect addition to a Meatless Monday dinner or a suitable source of protein in powdered form. They re also packed with vitamin C, vitamin A, some iron, and some magnesium. Like most veggies, they re mineral-rich. Finally, they re a great source of fibre, which will help keep you full and enhance your digestive health. As always, we recommend that you follow our guidelines for reintroduction at the pace we schedule in our meals. Consult your physician if you experience any unusual or alarming symptoms. 6

7 EXPERT Q&A A LIFE LESS TOXIC WITH ALEXX STUART Alexx Stuart is a blogger, activist, author and advocate for all things she calls the low tox life. She is a certified health coach and author of three best-selling e-courses she runs through her website. In today s expert Q&A, we re going to find a few tips and tricks as well as the reasons why we should live a life less toxic. Thanks for taking the time out to take part in our Q&A series. You re well known for advocating a low tox life, what does that mean? When I was starting my site about 6 years ago now, I was searching for a word or a notion that wouldn t have a perfection connotation. Creating perfection is impossible; and No tox and a chemical-free life are crazy and unrealistic to me because they re simply not possible in I wanted to guide people towards making better choices with little steps by doing the best they can. It s also not possible to use ALL natural, chemical free products almost everything has some kind of chemical. It s about knowing which are harmful and which are not. That s where the idea for low tox came from and it covers food, personal care, cleaning, environmental, mental attitude It really means a better, simpler, more conscious life at a pace that suits you to make whatever changes you fancy making. Where do the toxic substances come from in our everyday life? Or perhaps, what shape or form do they take? Simply put: they re everywhere. I ve realised that the more you learn, the more there is to learn. From your personal care to your food, to the couch you buy and the sheets you sleep on and the gym pants there is ALWAYS a better choice to be made. These toxins are hormone disruptors, lung irritants, poisons, pollutants it really depends on which toxic things we re talking about. 7

8 What do they do to our bodies? They can harm our endocrine health, they can make us fat, they can give us breathing problems or give us skin issues like hives, dermatitis, eczema or psoriasis to name a few. What are the top offenders in your opinion? I preface this by saying: Don t get upset about what you don t or didn t know! These will sound a little scary, but they are the first steps if you re new to all this and you want to start making better choices. It s definitely not worth freaking out about what you didn t know in the past. Just get excited about what s going to change! BPA These can still be found in many plastic options, and it s up to a company to say it s BPA-free or for you to research if it s not mentioned and you ve considering buying it. It is very often found in tinned food lining so know your brands and try to avoid tinned tomatoes given they are an acidic food and leaching is higher, whether it s BPA or plain aluminium and unlined. Get tomato passata and diced tomatoes in a jar instead. Phthalates Basically, most fragranced products that aren t certified organic or biodynamic or phthalate free will have these. Phthalates stick to a fragrance to make it last longer and are a hormone disruptive chemical. Slowly, day by day as things run out, start opting for naturally fragranced things from your candles, shampoos, soaps and so on. Quaternary compounds Quats, found in fabric softeners, are really damaging to our respiratory systems. I guarantee you when you remove it from your home and smell it somewhere else a couple of weeks later, you will not be able to breathe and wonder how you ever used fabric softener. Instead, add 20 drops essential oil to a 1/2 cup bicarb (baking) soda to soften your wash. Formaldehyde Found in some cleaning products, some floor polishes, and nail polishes still today, this is Bad News Betty saying, Get it outta there! It s a recognised carcinogen, a trigger for Asthma and respiratory issues, and a possible immune suppressant. Nasty stuff! Aluminium starch octenylsuccinate Found in some cheaper powders, foundations, and lipsticks. It s a mineral and it can affect our neurological health, specifically our nervous system. Butoxyethanol This one makes me laugh because it s a skin / eye irritant, yet where do we find it? Facial moisturiser. It s petroleum derived. I have to laugh or I d cry when remembering how my eyes watered constantly when I was in cosmetics and I wasn t working for a cheap brand. In fact, it was the most expensive French brand. Coal tar Mascara, antidandruff, some liquid eyeliners, some soaps It s a recognised carcinogen and there are way too many awesome natural solutions these days to rely on it as an ingredient anymore! Parabens A group of hormone disrupting chemicals that are found in loads of mainstream personal care items, but slowly being phased out. 8

9 When it comes to food, what are some of the worst toxins we should be watching out for? Basically, watch for anything artificial and flavoured. Even natural flavour on a label can be a hidden term for MSG and an extract from the bottom of a beaver I kid you not! Artificial flavours and sugars (sucralose / aspartame) are all derived from dubious origins either petroleum or bacteria strains, and there s no way they resemble anything close to nature that our bodies would recognise. I would watch for genetically modified ingredients and look for the NON GMO PROJ- ECT VERIFIED label for reassurance when there is corn, sugar / sugar beet, soy or derivatives of them like maltodextrin or soy protein isolate, on a label. GM agriculture attracts the strongest pesticide use of all, and even if you re not going organic, removing GMO foods from your mix is a great step forward. A simple idea I like to share is have a look at the products in your fridge / pantry and then your produce. Over time, aim to reduce your products and increase your produce. This will automatically mean that you remove more and more additives from your diet. If you don t understand what s on a label, your body doesn t stand a chance to understand at all! What are your top tips to detoxify our kitchens? From today forward, just mix up a spray bottle of half water, half vinegar, and 20 drops of essential oils of your choice. There you have a non-toxic multi-purpose spray for cleaning. I would also swap out your non stick PFOA / PTFE pans for stainless or chef s black steel or cast iron pans instead. 9

10 What are your top tips for making our homes cleaner and safer? Keep your windows open for plenty of circulating air Over time, swap your personal care products to natural brands. There are a lot of green wash brands pretending to be natural so that s tricky, but we cover this in depth in my Low Tox e-course if you want to go deeper. Make that multi-purpose non-toxic spray I mentioned above. Ditch the fabric softener. Remove cheap foam play mats and furniture like those cheap mini kid s sofas from your home. Switch from scented candles to essential oil diffusers. Technology how toxic is it? Judging by how my hands feel after a full day of being on the computer? Quite toxic. The thing with tech is that it s not going away we all love it for what it can do for us in this day and age. BUT we can be smart. The science might be inconclusive, but something that IS conclusive is that male sperm significantly decreases in health in the man who carries his phone in his front pocket. I have a bunch of tips ON THE BLOG for participants who want some implementation tips. Can you share with us your must try DIY cleaning or other home product that works? Yes I have a bunch of recipes for cleaning here: Can you share with us your must try DIY beauty product that works? My number one recipe is my coffee body scrub so cheap, so fast to make and SO high performance. Find it here:

11 You re also a big food waste warrior. Can you give use a few tips for wasting less food? Absolutely! My top 3 are: Put a waste list on your fridge and for a month, write out everything you re wasting. This is your first step to getting conscious about your buying levels vs. your usage. Curries and blended soups are the best way to hide a lot of sad looking veg. Fry off some onions, curry powder, add your sorry looking veggies, roughly chopped and then add a little tomato passata and coconut milk 20 minutes later you have a delicious meal instead of wasting food and having to buy MORE! My Fridge Ends Soup (search on my blog) is a great template for old veggies. Keep all your tips of carrots, onions and celery bunches in a container in the freezer and add to it until it s full. Then next time you go to make stock, you use all of those instead of new veggies you had to pay for all over again for less wastage. Less money. Win win! You run a 30-day Low Tox Life program. Can you tell us a little bit about it? Yes. It s my heart project. I just love helping people feel calm, empowered and excited about ditching weird crap from their lives and swapping out to DIY or natural product alternatives. It s your fast track way to a low tox life. We cover absolutely everything in deep detail with product options for Australia, the UK and America and the support group is an incredible place for support and transformation all the way through the course. We have expert interviews throughout, daily topics such as make up, skin care, cosmetics, suncare, haircare, kids, personal hygiene, cookware I could go on! I say to people, Give me 5 weeks and I ll give you a whole new outlook on life and a peace you haven t felt since you were a child. And it s true. Over 1,000 people through the course now and our alumni group will testify to it being a delicious game changer. 11

12 DETOXIFY YOUR LIFE: BABY STEPS TO BIG CHANGES Living a life less toxic may seem daunting once you realize just how many factors in our life are indeed toxic. We talked to Alexx Stuart who shed some light on some little changes to make for big results. Her main takeaway? Don t try to do it all at once. Learning the ropes is overwhelming enough! When we face the facts, toxins are everywhere. We ve got plenty of recipes, tools, tips, and tricks to help you to work your way through this maze as easily as possible. As soon as you implement just a few of these simple swaps, you ll be on the road to living more consciously for good. FOLLOW THESE RULES FIRST Let s talk about a few ways in which you can eliminate toxicity in your everyday life with little steps. These are rules of thumb that you can become your daily habit in order to lessen the blow. Follow the road less travelled. We spend loads of time in the car during our commute, which means we are exposed to polluted air. Consider taking back roads more often, driving during a less congested time, or taking the bus to reduce your impact. Pack your lunch in stainless steel. Upgrading your Tupperware reduces harmful substances from plastic, like BPA. You can also choose glass containers. Tune out at night. By turning off your Wi-Fi router at night and placing your phone on airplane mode, you can reduce the effects of toxic technology. Let in some fresh air. Keeping your windows open (weather permitting) can help keep the air circulating in the house which overall reduces toxins in the air. Use the microwave less. Using cooking techniques that don t use radiation is an easy way to make your food less toxic. Ditch the microwave for good! Buy reusable. In the same realm as packing your lunches differently, it s good to invest in low-tox reusable cups, especially if you re hitting the coffee shop every morning. Reducing waste is easy and makes a huge impact. Start body brushing. Using a dry brush can help your body s largest organ the skin detox and flush out toxins naturally. 12

13 Throw out products with microbeads. These little beads are often made of plastic, which means that they often contain BPA. Not what you want to moisturize with! Get dirty. Digging your bare feet into the ground can actually help the body drive away free radicals. Get your treehugger on. PRODUCT SWAPS THAT YOU SHOULD MAKE Beyond habits, you should check the pantry again. This time, we want to eliminate more than just food. Cleaning products, scented candles and air-fresheners, and selfcare products are some of the biggest offenders out there. Switch out scented products with essential oils. Using a diffuser in place of toxic, artificial scents found in commercial candles and air freshening sprays will reduce toxins without sacrificing the lovely aroma that fills your home. Swap multi-purpose cleaners for a homemade version. We ll be linking to recipes below, but a vinegar and water mixture scented with essential oils is all you need. Switch leather or wood cleaner with olive oil. All you need is a dab of it on a towel. Shiny, good as new, no damage done! Swap moisturizer for coconut oil. You can use coconut oil for just about anything. Of course, you can use the recipe below, but alone or mixed with essential oils, it can offer your skin hydration without the aid of chemicals or irritants. Swap carpet freshener for simple bicarb. The scents in those powders are far too strong to be natural. Swap bath products for Epsom salts. The magnesium boost will make you feel good. Switch deodorant for an aluminium-free option. There s no reason to expose yourself to aluminium so find an effective deodorant without it. Swap jewellery cleaner for a bicarb solution. You ll be wearing that sparkling ring, so eliminate the chemical skin reactions. Switch out the dental floss. The stuff you typically find in the stores is no good, and you re putting that stuff in your mouth! 13

14 DIY RECIPES TO DETOX YOUR HOME From your medicine cabinet to whatever s hiding beneath your sink, we have some easy, do-it-yourself recipes that will rid your home of toxins one step at a time while saving you big bucks. Toiletries: Natural, aluminium-free deodorant from Wellness Mama because sweating it out is GOOD for detox and your pits deserve to breathe. Two-ingredient all natural powder foundation from Thank Your Body for a glowing complexion second homemade body scrub from Alexx at Low Tox Life. It couldn t be easier to ditch those exfoliating washes that do more damage than good. Q33H5 DIY homemade toothpaste from Thriving on Paleo for pearly whites without toxic fluoride. See next page. Homemade shampoo from Shalom Mama made with skin-friendly castile soap, coconut products, and essential oils. Cleaning products: Here s Alexx s roundup of 7 easy, DIY cleaning recipes. We ve also got a few top choices for you. DIY all-purpose cleaner from The Radiant Life which will make you never want to buy anything from the store again. Disinfecting toilet bowl cleaner from Growing Up Herbal without that strong chemical smell or blue colour. Homemade liquid dish soap from Mommypotamus sure to cut through any food debris without the aid of toxic ingredients. DIY no-streak glass cleaner from Whole New Mom without that weird blue tint and strong fragrance. Homemade laundry detergent from DIY Natural so you don t walk around in unsuspecting toxic clothes all the time

15 DIY NATURAL TOOTHPASTE Today s DIY recipe is from our guest contributor Michele Spring of ThrivingOnPaleo.com. Michelle is a mom of 2 young boys and an expert on using the Paleo diet to help you feel your absolute best. Through her blog posts and short how-to videos, she helps to teach and inspire you to live a Paleo lifestyle while having the time of your life doing it. You can find her on Facebook, Instagram and Pinterest as well. If you are at all worried about having unknown, potentially harmful chemicals in your beauty products, toothpaste is one you should especially pay attention to. You typically use it at least twice a day, and swallow a bit of it at that! Making your own DIY natural toothpaste is pretty easy though. It s just a matter of mixing some essential oils, baking soda, and coconut oil. You can include sea salt as well, as it is a natural gentle abrasive and helps to prevent bad breath and tooth decay, but some people don t like the taste of the salt, so it is optional (and if you do use it, use the finely ground type). The essential oils I like to use are these: Myrrh, which helps soothe gum tissue and supports blood flow to the tissue Peppermint, which has antibacterial properties and makes your mouth minty fresh, hence why I use more of it than any other oil (you could use more Cinnamon if you like that flavour better) Clove helps painful teeth to feel better and has antibacterial properties Cinnamon, which has both antibacterial and antimicrobial properties and fights the bacteria responsible for tooth decay! Melaleuca, which has both antibacterial and antimicrobial properties 15

16 And then you use: 2 tablespoon coconut oil 4 tablespoon baking soda ½ teaspoon finely ground sea salt (optional) To make the toothpaste, just mix all of the ingredients together until they make a gooey paste-like toothpaste. If your coconut oil is rock hard, you can soften it a bit first in the microwave or on the stove. I use it just like regular toothpaste, but store it in a glass jar and just dip my toothbrush in. I do recommend spitting into a bin instead of your sink, however, so you don t clog your plumbing with coconut oil. 16

17 EAT THIS, NOT THAT I m sure we re all on the same page when it comes to the fact that life is too short not to have dessert every once in awhile. After all, it s what you do most of the time that counts. Besides, indulgence is a great way to foster balance in your life while indulging our joy. Comfort food gets a bad rap, but every so often, it s just necessary. Sometimes, the real deal is 100% acceptable. Special occasions call for breaking the rules, and that s okay. But what about the rest of the time? You know, like watching a movie on the couch when the craving for something salty comes on? Instead of reaching for a bag of potato chips or polishing off bags of gummy bears, think outside of the box. Sure, maybe kale chips are just a novelty to you. You might be asking, Who in the world thinks they can pass off kale as a potato? Don t knock it til ya try it. These healthy food swaps are surprisingly similar to the real thing, and at least you can feel a bit generous with yourself while not throwing all your best efforts out the window. Potato Chips vs. Kale Chips Potato chips are only as good as the ingredients they re made out of, and when you re hitting up the gas station for a quick fix, those ingredients aren t so wholesome. Non-organic potatoes, refined oil, and artificial flavours galore, we want to steer away from. Kale chips aren t just a trendy food item these days. Grab a bunch, toss it in olive oil and salt, and bake. These crispy, leafy greens pack loads of vitamin A and C while satisfying your need to crunch down on something. Besides, you can pretty much get away with eating the entire batch for far less calories. Find a recipe for spicy kale chips here:

18 Mac & Cheese vs. Cauliflower Bake Before you deem these two dishes as nothing alike, I want to let you in on a little secret: cauliflower can be almost anything you d like it to be. While it s certainly not pasta (and there s no denying it), you can take on the flavours that a baked macaroni dish encompasses with chopped cauliflower and a creamy coconut-milk and veggie sauce. For a cheesy taste, consider using nutritional yeast. This is the ultimate comfort food classic with some serious produce power. Try this baked cheesy cauliflower from The Healthy Maven: Donuts vs. Bliss Balls Donuts you can t eat just one, if only for the variety to be had! Cream-filled, bursting with jelly, coated with powdered sugar, or just plain glazed, a dozen of these bad boys does NOT constitute a healthy breakfast or snack. While this is some people s chosen treat of choice, we ve got something more suitable for an everyday occasion. Bliss balls are often made of dried fruit like dates, nuts, seeds, powders, and spices. You can generally make them taste however you like with your favourite additions. These are the perfect bite-sized snacks for that on-the-go coffee sidekick. Get fancy with these apricot and lavender energy balls:

19 Zoodles vs. Noodles If you don t have a spiralizer, you ought to get one. From zoodles to sweet potato noodles, you can basically turn anything you d like into pasta. This means alfredo dishes, easy bolognese, fun additions to salads, stir-fry, and noodle soups without limits. You re cutting down on calories while stacking up the nutrients. Plus, this simple kitchen investment will keep things interesting for meals to come. Top yours with chipotle meatballs: Tortilla Chips vs. Sweet Potato Chips Tortilla chips aren t the worst offender when made from organic corn, but sit in front of an endless bowl of chips and salsa at a Mexican restaurant and well, you can t stop at one! Making homemade sweet potato chips at home ramps up the nutritional value while allowing you to implement some portion control. They make the perfect vessel for scooping up some pico or guac. These nachos are the perfect party dish:

20 Butternut Squash Fries vs. French Fries Much like potato chips, fries are as good as the ingredients are. It goes without saying that fast food fries aren t exactly what one might consider healthy, but the need for that salty, fatty, potato-ey goodness just hits us sometimes. Butternut squash can be peeled, seeded, and cut into fries perfect for dipping and curbing your craving. Bake em instead of frying em and you ve got a much better-for-you treat. You can do the same with sweet potato and zucchini. Ice Cream vs. Banana Ice Cream Banana ice cream, otherwise known as nice cream is all the rage these days. In fact, you can buy a kitchen appliance designed specifically for making it. Rest assured, though, you don t need to dish out big bucks. If you ve got a food processor or high speed blender, you ve got squeaky clean ice cream coming your way. Simply blend frozen bananas alone or with additional flavourings like frozen berries for sorbet or cocoa powder for a chocolate fix. We have a handy dandy list of guilt free blender ice cream here:

21 Riced Cauliflower vs. Rice Once again, cauliflower stands in as the superior choice here. After all, curry just isn t the same without rice, and giving that up would be unfair. With a head of cauliflower and a food processor, you ve got a bed of rice to serve up any tasty Asian or Thai-inspired protein and soak up yummy sauces. Get creative with this prawn and chorizo paella : Fruit & Nut Bars vs. Granola Bars Granola bars are often sold and touted in packaging with health claims and whole grains, but we know better than that. Hiding out in between the oats and nuts are up to three different types of sugar. Yikes! Instead, you can opt for an au natural approach to quick energy and snacking on the go by processing dried fruit and nuts and forming them into bars. Check out these DIY Lara Bars:

22 Chickpea Hummus vs. Cauliflower Hummus Now, little garbanzo beans aren t enemy #1, but many people don t tolerate legumes as well as they think they do. When improperly prepared, these little buggers are known for their anti-nutrient content and causing digestive issues. Whizzing up some cauliflower, tahini, olive oil, and spices can recreate that Mediterranean appetizer without the negative side effects. Here s an adaptation using roasted cauliflower for the dip: Pizza vs. Eggplant Pizzettes There s nothing quite like ordering delivery and awaiting a glorious, piping hot, cheesy pizza on your doorstep. It s the ultimate convenience, and it s not necessarily notorious for being a healthy habit of ours. When it comes down to it, pizza is all about quality toppings and explosive flavour. Using eggplant rounds as the base, we can top it off with the seasonings, sauce, and cheese we love so much. Here s an easy peasy recipe for your pizza fix:

23 Tuna Sandwich vs. Tuna Salad Tuna salad is a humble lunch staple that we often encounter at the deli. In this case, it s almost always served on bread. Even worse, it s generally doused in heavy mayo made with refined oils. Otherwise, this food has so much potential to be a protein-packed lunch full of healthy fats! Serving it in lettuce cups or on top of a salad is the healthy choice. These endive boats will make you forget all about the bread: Fried Breaded Chicken vs. Baked Chicken Wings Fried chicken is definitely not known for being healthy. Alas, it is known for being really freaking good. And, well, it is. Unfortunately, indulging in this picnic food often isn t going to be doing you any favours. Opt for the grill or the oven instead when it comes to wings and forgo the breading for a sticky glaze, a good brine, or a succulent dry rub. Try these sticky Portuguese chicken wings:

24 Burger Buns vs. Lettuce Wraps Burgers are generally pretty healthy. We ve got some meat stacked with veggies, condiments, and maybe some cheese. If you re making it at home, you can ensure quality ingredients go into the burger. The bun is the problem here. Before you deem lettuce boring, remember how many varieties you can choose from. Get creative with collard greens and cabbage leaves, too. Grab some burger inspiration here for your next wrap: Eggs, Baked Beans & Toast vs. Breakfast Hash We re going to assume you ve got a healthier choice with this one. Forgo the grains and the sweet baked beans for sweet potatoes and warm roots, bacon or sausage, and whatever veggies you d like. A quick breakfast hash makes great use of leftovers for staying on track throughout the week, and it s easily customized. Just put an egg on it! This sweet potato chorizo hash has all you need and more:

25 Peanut Butter Sandwich vs. Apple Slice with Almond Butter Peanut butter and jelly sandwiches are a lunchbox treat, and they re not just for kids. This combination is a comfort food for adults, too. Whether you re treating the little ones or yourself, opt for a grain-free option and sandwich almond butter or cashew butter in between two apple slices. Add some honey if you re feeling sweet. You can also pile it into celery sticks and top with raisins. These paleo apple almond butter nachos are the ultimate snack: Lasagne vs. Layered Veggie Bolognese Bake Lasagne is the deep dish we love second best, next to pizza. The soft layers of noodles, ricotta cheese, meat, and sauce come together to make this dinner the meal you re always asking for seconds from. Unfortunately, this recipe is quite heavy, and all of the dairy and grains make it not the best choice. Layering up veggies in a homemade meat and tomato sauce can give you something heartier, cosier, and healthier than traditional lasagne. There you have it! You don t have to miss out on much just because you re missing certain foods. These healthy swaps are bound to get you through the worst of cravings while truly enjoying delicious and nutritious foods. 25

26 GLUTEN-FREE NOODLE ALTERNATIVES Almost every healthy eating program recommends that you to stay away from refined carbohydrates and processed grain products. Yes, everyone s beloved pasta and noodles get a spot in the naughty corner for being too high in carbohydrates and for containing gluten and other anti-nutrients that affect our gut health, digestion and metabolism. That doesn t mean that you have to miss out on things like Spaghetti Bolognese, Pad Thai and Pesto Pasta. In fact, you can have all of these dishes in a more nutrient-dense way, by simply swapping the regular pasta and noodles with a healthier, gluten-free alternative. We cover some of the best choices in this post. Rice noodles Rice noodles are typically made using white rice flour and water. That s it. And although rice flour is high in carbohydrates, it is essentially a simple starch and a source of glucose, which is easily used by the body for energy. Unlike brown rice, which contains anti-nutrients such as lectins and phytates in the bran of the grain, white rice is milled and polished. This process removes most of the antinutrients. White rice, and rice noodles are gluten-free, sustainable, affordable, easily accessible and suitable for vegans and vegetarians. They are not particularly nutritious but can be eaten in moderation, especially if they serve as a carrier for more nutrient-dense foods such as vegetables and fish. Sushi or Vietnamese spring rolls anyone? There are several types of rice noodles such as thin vermicelli or fatter flat noodles and they all have neutral flavour, just like plain rice does. Rice noodles are easy to prepare; just follow the instructions on the packet but make sure not to overcook them to retain that lovely al dente texture and shape. There is nothing worse than a mushy, soggy noodle dish! Rice noodles can be used in both cold and hot dishes, and they are perfectly suited to Asian recipes. Rice paper rolls are great for making healthy rolls and wraps. Per 100 grams (cooked noodles): 109 cals, 25 g carbs, 0 grams fat, 1 gram fibre, 1 gram protein. 26

27 Sweet potato noodles (Korean glass noodles) These noodles are sometimes called glass noodles and you will usually find them on Korean menus, such as in a dish called Japchae. These are dried noodles made with sweet potato starch and water. They are slightly grey and transparent with a firm and slick texture, and a slightly sweeter taste than regular rice noodles. To prepare sweet potato noodles, cook them in boiling, salted water for around 6 minutes, stirring frequently. Then drain and rinse under cold water before using in salads, soups or stir-fries. Please note that these are not the same as spiral sweet potato noodles (see below). Look for these noodles in your local Asian grocer or online. Per 50 grams (uncooked): 175 calories, 45 grams carbs, <1 gram fat, 0 grams fibre and protein, some calcium and iron. Check out this recipe for Korean japchae: Soba (buckwheat) noodles Traditional soba noodles are made with 100% buckwheat flour, which is a gluten-free flour, high in carbohydrates and some pretty impressive nutrients. It s high in protein, iron, magnesium, zinc and B vitamins. And unlike wheat noodles, soba contains all eight essential amino acids, including lysine, which is pretty cool. Plus, soba noodles also contain some antioxidants (rutin and quercetin). Please note: you might want to avoid buckwheat and buckwheat products if you re trying to heal any gut and digestive issues but otherwise it s a good noodle choice in moderation. 27

28 Read the label to make sure the soba are made without added wheat flour. Soba noodles are spaghetti-thin, light brown/grey in colour with a fairly strong, slightly sweet buckwheat flavour (kind of nutty). They are very popular in Japanese cuisine and can be served cold (usually dipped in flavourful sauce) or hot in a soup or stir-fry. To cook soba noodles, add them to boiling water and cook for a few minutes. Drain and rinse. Per 55 gram (uncooked): 170 grams, 1 gram fat, 33 grams carbs, 5 grams fibre, 8 grams protein. Check out this recipe for soba with chicken, kale & miso: Kelp noodles Kelp noodles are made from kelp seaweed but they don t actually look or taste like seaweed, luckily. They are clear, glass noodles that usually require no cooking. They can be soaked and rinsed, and used in salads, soups and stir-fries. They have a fairly neutral, almost bland taste, and work well with strong, zesty flavours and ingredients. These noodles are low in calories and carbohydrates, gluten-free, vegan, paleo and raw foodie-friendly. You can find them in most health food stores, some supermarkets and online. Check out these 12 delicious kelp noodle recipes:

29 Konjac or shirataki noodles Konjac noodles, also known as shirataki noodles, are made from a root vegetable called Konjac. Konjac has been a popular Asian staple food for hundreds of years. The noodles are mainly made with water and glucomannan, a water-soluble dietary fibre. They are very low in carbohydrates and calories, are gluten free and have little flavour of their own. The noodles are wavy, clear white, slightly gelatinous but firm and come in a dry or cooked form (packed in water). You will mostly find them pre-cooked and sold in water, so they need to be rinsed well before using (don t be put off by the slight odour when you open the packet as it disappears once the noodles are rinsed). Shirataki noodles don t contain any nutrients but are high in fibre and can be used to bulk up nutritious salads, soups and stir-fries. They can also be pan-fried (dry roasted) over high heat to achieve a more crunchy texture. Per 100 grams (cooked, drained): 8-10 calories, 0 grams fat, less than 1 gram of carbohydrates, 5 grams fibre, less than 1 gram protein. Shirataki Noodle Salad with Salmon & Sesame Lime Dressing: Zucchini noodles Zucchini noodles are essentially thin, curly ribbons of raw zucchini (courgette). The best way to create zucchini noodles is by using a vegetable spiralizer or a spiral slicer such the Paderno World Cuisine spiralizer or a handheld slicer. These gadgets can often create a couple of different sized noodle-like ribbons and can be used on a variety of vegetables and fruit. Zucchini noodles are best served raw or just slightly cooked (pan-fried quickly in some olive oil or butter) so that they retain their crunchy texture and form. They are great in salads or can be served warm with your favourite meat or vegetarian sauce. 29

30 Zucchini noodles are vegan, paleo, and gluten-free friendly. Zucchini is a good source of vitamins C and A. Per 100 grams: 17 calories, <1 gram fat, 3 grams carbohydrates, 1.5 grams protein, 1.2 grams fibre. Sweet potato noodles Similarly to zucchini noodles, sweet potato noodles are usually made using a vegetable spiralizer; however, they do need to be cooked. You can pan fry them in some olive oil or butter or roast in a hot oven for 15 minutes, until just tender. Once cooked, they can be used in a salad or in place of pasta with your favourite sauce. Sweet potato is a nutrient-dense food that is suitable to most diets. Per 100 grams: 86 calories, 22 grams carbohydrates, 0 grams fat, 1.6 grams protein and 3 grams fibre. 30

31 EATING HEALTHY ON A BUDGET You ve heard it before, and maybe you ve said it yourself: Eating healthy is too expensive. First of all, compared to what? Health is probably the most valuable investment you ll make in your lifetime. Second, there are plenty of people eating well out there who aren t sacrificing their financial freedom in any major way. While the statement does hold true sometimes, there are plenty of ways to navigate the grocery bill in a budget-friendly way. Here are our favourite tips for eating well on a budget. Buy frozen There s no shame in the frozen produce game. It s cheaper, it comes in larger packages, and it s perfectly fresh. Frozen produce is often preserved straight off the vine, so you make no nutritional compromise by purchasing it. Pro-tip: Freeze your own produce when it s in season to have it year-round and avoid food waste. Make food in large batches We re going to assume you guys aren t afraid of leftovers, so if cooking large portions of food doesn t lead to you wasting what s left, do it. Soups, stews, and curries which rely on budget-friendly ingredients will freeze well and save you money down the road. Learn to cook the cheap cuts While we d love filet mignon for dinner every night. it just ain t happening if you re working on a budget. Even a relaxed budget wouldn t allow this. Therefore, it s good to rely on cooking techniques that turn cheap cuts of meat think pork shoulder/butt, chuck roast, and chicken thighs into something special. Low and slow is the name of the game, and the crock pot makes this easy. Speaking of 31

32 Shop in season Produce that s readily available because it s growing is less of a rarity and more of a commodity makes it far more economical. When the season begins, hit the farmer s market or purchase a produce box subscription (CSA). You ll get fresh, oftentimes organic food for less than you would at the supermarket. Protip: Buy local! The farmer s market will have great deals, especially at the end of the day. This inherently means the food is in season and you ll usually pay less Shop at ethnic markets Small, ethnic markets often have obscure ingredients you won t find elsewhere for a fraction of the cost. Moreover, they ll have fun and interesting produce, meats, and spices. This is a great place to stock up on Thai spices, ingredients for homemade kimchi, or specialty flours like cassava and tapioca for a fraction of the cost you would pay at the grocer (if you could even find those things!) Stay organised A clean kitchen is a happy kitchen. It also means a happy wallet. If you stay organised, you ll avoid a few things. Leftovers won t get hidden in the back of the fridge and get wasted, you won t end up buying things you already have, and frozen food will be labelled with a Use by date. Use a strip of masking tape to easily mark dates on everything. Buy in bulk If you have a wholesale store, it s worth checking out. Whether you may or may not have many people to feed, shopping in bulk can benefit even two people. Veggies add up, and if you re eating as many as we encourage, you ll get through the big packages in no time. Meat, spices, sauces, and condiments can all easily be stored, so buying it them up front can save you tons. Pro-tip: Buy meat in bulk from a local farmer who sells half cows or pigs. 32