Ambition Nutrition is moving to Tumblr!

Hi guys!

I'm so pleased to announce that my blog, Ambition Nutrition, has moved to Tumblr!!

Please follow me at ambition--nutrition.tumblr.com :)

Thanks for all the support!
Lisa xx
Instagram: @ambition_nutrition
Twitter:     @ambition_nut
Facebook: /ambitiousnutrition

Why I Love Juicing (and Blending!)

I Love Juices and Smoothies Because:

• It allows me to add a variety of fruits and vegetables into my diet
• I have more energy throughout the day
• I can think more clearly
• It keeps my skin healthy
• It keeps my digestive system healthy
• I don't get sugar cravings
• It boosts my immunity and protects me from illness
• I am giving my body important macro and micronutrients to stay healthy

Juicing is known as the nutrient express to health. By juicing, we are liquefying fruits and vegetables, which makes it easier on the digestive system to absorb all those important micronutrients into our bodies at a quicker rate than if it had to digest the whole fruit or vegetable. It takes as little as twenty minutes for the nutrients to be absorbed when it's in juice form, allowing us to be healthier in a smaller time frame.

I was first introduced to the concept of juicing for health back in 2012, when I watched a life changing documentary called 'Food Matters' with a close friend of mine who was going vegan at the time. 'Food Matters' opened up my eyes to a whole new world of holistic and natural health, using nutrition as the main source of healing the body from illness and disease.

Since then, after doing a lot more research, I have added freshly pressed juices and smoothies into my diet and I have never felt so good! In my opinion, consuming freshly pressed juices as part of a balanced diet can improve and promote health and wellbeing.

Juicing VS Blending
When fruits and vegetables are juiced, the micronutrients are separated from its fibre and carbohydrate content which are essentially lost. Blending keeps the fibre and carbohydrate content of the fruit and vegetable intact, allowing our bodies to absorb more nutrition and keeps us fuller for longer.

                                                                                             

The ABC Juice (Apple + Beetroot + Celery + Carrot)



Here is my own recreation of the ABC juice:

• 1 apple
• 1/2 a beetroot
• 2 carrots
• 1 celery stalk (with or without leaves)
• 1 lemon
• a small piece of ginger

This juice is a natural source of sodium and potassium while also containing powerful antioxidants to boost the immune system. Lemon and ginger help to cleanse the liver of accumulated toxins, which allows the body to detoxify itself, giving you more energy, clearer skin and a clear mind!

If you would like more information on this topic, check out the link below!
http://www.foodmatters.tv/juicer-buying-guide

Happy juicing!
Lisa xx

Clean Treats: Healthy Lemon Lime Brulee

Ok, so I LOVE dessert...who doesn't?! But what I don't love is eating empty calories, bad fats, preservatives I can't even pronounce the names of and that horrible, sleepy low I get after I've completely splurged out (oh and not to mention the food guilt!).

I've been busy in the kitchen figuring out how to make my favourite dessert, lemon lime brulee, clean and healthier than the original. Here's what I came up with!

Lemon Lime Brulee Recipe:

Lemon Curd:

• 2 whole eggs
• 2 egg yolks
• 1/2 cup Agave syrup
• 1/2 cup coconut oil - liquid
• 2 lemons - juice and zest
• 1 lime - juice and zest

Biscuit Base:

• 1/2 cup cashews
• 1/4 cup macadamias
• 3/4 cup oats
• 5 dates, chopped
• 1 tablespoon coconut oil

Method:

1. To make the lemon curd, combine the wet ingredients into a saucepan and whisk continuously until thickened over a low heat.
2. To make the biscuit base, blend the cashews and macadamias with the coconut oil and gradually add in the dates and oats. Blend until all combined.
3. Preheat oven to 180 degrees and grease a cake tin with oil (vegetable or coconut). Line the tin with the biscuit base mixture and bake for 15 minutes or until golden brown.
4. Let the biscuit base cool and pour the lemon curd mixture on top of the base.
5. Refrigerate for an hour or until lemon curd is set.
6. Share and enjoy on its own or with a small serving a light ice cream. 

 This recipe is vegetarian friendly, dairy free and preservative free. To make it gluten free, you could add coconut flour to the base instead of using oats. I am still experimenting on how to make the lemon curd vegan but no luck as of yet.

Hope you enjoy this great little dessert!
Lisa xx

Eat Green!

Why is eating green important to maintain health and wellbeing? Green leafy vegetables contain a compound called chlorophyll (not to be confused with chloroform!), a pigment which gives plants its green colour. Chlorophyll is known as sunlight energy because it promotes the process of photosynthesis, the energy plants need to survive. The other astonishing fact about chlorophyll is that its structure is nearly identical to our red blood cells, the only difference being the central atom. In our red blood cells, the central atom of the structure is iron whereas in chlorophyll its magnesium. This property is important because it allows chlorophyll to transfuse into the blood very quickly when ingested, increasing the production of our red blood cells and making it easier for oxygen transfer around the body.

Why is oxygen transfer important? Well in English, oxygen transfer is how chlorophyll distributes its nutrients and health benefits to the cells. The more oxygen we have flowing through our bodies, the more energy we will have to move and grow.

Chlorophyll contains many nutrients such as:

• Essential amino acids (needed to make proteins)
• Magnesium
• Potassium
• Antioxidants
• Digestive enzymes to help maintain intestinal flora.

Chlorophyll has amazing health benefits like cleansing toxins from the liver and blood, regulating calcium levels, boosts immunity, protects us from cancer and supports muscle health.

We can get a source of chlorophyll from eating lots of green leafy vegetables like kale, spinach, artichokes, alfalfa, broccoli, brussell sprouts, green beans, chard, wheatgrass and parsley. Blue green algae supplements such as spirulina also contain high amounts of chlorophyll and there are liquid chlorophylls on the market if you find it difficult to consume vegetables. In my opinion, fresh is best so if you find it hard to get enough greens into your diet, juice it and drink it!

So now we know why chlorophyll is important in our diets but how can we make it more interesting to consume? Below is a recipe for Spinach Oat Pancakes that I found to be quite delicious and a great way to get more fruits and vegetables into your diet!



Recipe:
- 1 cup oats
- 3/4 to 1 cup of milk (preferred choice)
- 1 to 2 eggs (vegans can substitute the egg for a        large banana)
- 1/4 cup agave syrup
- a handful of spinach leaves

Blend ingredients together until a thick mixture is formed.
Cook an a low heat, top with favourite toppings and enjoy!
I topped my pancakes with banana, nuts, sunflower seeds, goji berries and a drizzle of agave syrup. I like to use agave syrup because it is a plant nectar and is low GI.




If you want to see more delicious recipes and nutrition tips, please follow me on Instagram @ambition_nutrition or you can find me on Facebook at www.facebook.com/ambitiousnutrition

Lisa xx

It's Treat Time!

 Looking for a naughty but nice treat to satisfy those sweet cravings? Well here's an indulgent chocolate recipe that is packed with health benefits!

Cacao Peanut Butter Balls

Recipe:

• 1/2 to 1 cup cacao powder
• 1 to 2 tablespoons of natural peanut butter (I like to use ABC nut spread which is a blend of almonds, brazil nuts and cashew nuts)
• 2 tablespoons of agave syrup or honey
• Desiccated coconut
• Milk or milk alternative

1. Simply combine cacao powder, nut spread and agave syrup into a bowl until a mixture is formed
2. If mixture if too dry, slowly add milk until mixture becomes a thick consistency
3. Roll mixture into a small bite size pieces
4. Roll balls in desiccated coconut until they are lightly covered
5. Serve with a cup of herbal tea and enjoy!

This recipe makes between 10 to 12 balls. If you are not a fan of milk or milk alternatives to bind the ingredients together, try using another agent of your choice. I recommend coconut oil.

So why use cacao powder instead of cocoa powder? Well, cacao is the raw form of cocoa and is packed with antioxidants that protect the heart, boost metabolism and has anti-ageing properties. Cacao powder is generally unprocessed, contains little amounts of sugar and is not roasted which means you can gain optimal nutrition from this special substance!

I hope you all enjoy this simple yet delicious recipe!
Lisa xx

Eat Clean!

Take the clean eating approach!

Clean eating is about consuming foods that are not processed and do not contain chemicals that will harm your body. The clean eating approach is not a fad diet but a lifestyle change and when combined with physical activity, it can maximise your health and give you a zest for life. Clean eating is about achieving a diet that is nutrient dense as opposed to energy dense. This approach is ideal if you feel tired and lethargic, have poor digestion or just want to lose some excess weight.

Each person has their own idea of what clean eating is, so for me that eliminates any highly refined products such as white breads, rice and pasta's, soft drinks or energy drinks, take-away meals, cakes, ice-creams and other sugary treats. Basically, clean eating involves consuming lots of wholesome foods that will give you optimal nutrition, reduce gas and bloating, balance pH levels and detoxify your body naturally.

Foods that fit into the clean eating approach:

• Lots of fruits and vegetables like apples, spinach, kiwi fruit, kale, broccoli, banana's, celery, cucumbers, oranges, grapes, green beans, cabbage, carrots, lychee's, peaches, nectarines, bok choy, peas, avocado, sweet potato, pumpkin, beetroot and cauliflower just to name a few!! Fruits and vegetables contains lots of fibre which promotes bowel health and also key nutrients such as iron, B vitamins, Vitamin A and C.
• Meat, chicken and fish - fish such as salmon, tuna and swordfish are high in omega 3 fats which protect the heart, increases brain function and reduces visceral fat around your organs. Meat, chicken and fish provide our bodies with protein to build muscle and are also a great source of zinc, iron and Vitamin B12. Stick to the recommended serving size as these options can also be high in saturated fat.
• Eggs and nuts and seeds provides our bodies with essential fats such as alpha linolenic acid and linoleic acid which can't be made by the body. These fatty acids help to form longer chains of fats that are very beneficial in that they promote heart and brain health. These options are also a great source of protein while high in iron, zinc, choline, Vitamin A, magnesium and potassium and calcium.
• Legumes such as lentils, chickpeas, cannellini beans and kidney beans. Legumes are a great source of protein and carbohydrate while also providing out bodies with key nutrients such as iron, which helps in the transport of oxygen around the body, and folate. Legumes are a great source of protein for vegans and vegetarians.
• Unrefined, complex carbohydrates like wholegrain and wholemeal bread's, rice, pasta's, oats and cereals. Complex carbohydrates provides the body with sugars needed for energy, helps to maintain muscle and keeps insulin levels stable. These options are a great source of thiamine, iron, magnesium, calcium and fibre.

While dairy products can be a good source of calcium, I don't include these in my clean eating approach as they make me feel bloated and lethargic. I replace dairy milk with milk alternatives such as oat milk, soy milk or almond milk but I tend to limit these. You can include diary in your clean eating diet as long as they are not highly processed, sugar laden products!

Putting it all together! Here are a few examples

Breakfast:

• Start your day with a green juice or smoothie.
• Try a boiled egg with wholemeal toast and spinach
• Rolled oats mixed with soy milk, grated apple, strawberries and walnuts
• Or you could have something as simple as fruit salad with muesli and almonds for a bit of crunch

Snack:

• Cucumber and celery sticks with a small handful of macadamia nuts or organic peanut butter
• A piece of fruit with a glass of water
• Apple and carrot sticks

Lunch:

• Make a colourful lentil salad. I like to include sweet potato, beetroot, spinach and zucchini
• Scrambled egg quinoa salad with spinach and mushrooms
• Vegetarian wholegrain pasta with eggplant, broccoli, zucchini and tomato

Dinner:

• Grilled salmon with steamed broccoli and sweet potato
• Lentil vegetable curry with brown rice
• Grilled chicken or meat with steamed vegetables or salad and brown rice

Now as much as I am an advocate of clean eating, I understand that sometimes this isn't achievable all the time. I try to eat as healthy as I can but still allow myself some indulgences. I have come to learn that everything needs to be consumed in moderation so don't feel guilty if you have that sticky date pudding after dinner, just make sure you get back on the clean eating bandwagon the next day!

Good luck on your clean eating adventure and remember to always eat for health!

Lisa xx

Tips For Eating Well!

Learn how to eat for health! The Eat For Health website is designed to provide readers with easy to understand information about healthy eating and basic nutrition.

What YOU can learn from Eat for Health:

• The Australian Guide to Healthy Eating Guidelines
• The five main food groups
• Serving sizes of fruits and vegetables, meats and poultry, grains and cereals, milk and milk products and extra foods
• Why we need to limit extra foods and alcohol
• How many serves of each food group we need each day to be healthy
• Tips on how to eat healthy and lose weight healthily

 

Eat For Health is great for all ages and will even get the kids involved in learning about nutrition. Eat For Health offers the kids a fun yet educational game called Food Balance, which will help to enhance their knowledge of healthy eating.

 

The Eat For Health website also provides you with sample meal plans for your age and gender and gives you access to nutritional calculators to help you customise your own diet so you can be at your healthy best!

 

Go to http://www.eatforhealth.gov.au/ now and learn how to eat for health!

 

Lisa xx