Free Paleo Food and Exercise Diary

paleo-diary-preview
Paleo Food and Exercise Diary

I’ve been looking everywhere for a free food and exercise diary which was customized towards the goals of the Paleo diet. Alas I couldn’t find anything.

I have trialed this template and found it works well for my needs. It is best if you print off three months worth and put it in a ring binder folder. It is well known that to develop a new habit it takes on average 90 days.

The left hand side is for recording your food and drink intake. The right hand side is a little more adaptable and can be used for your exercise and then doing your macronutrient sums. If you need more space to write down your calculations you can use the back of the page.

At the bottom of the page there is a summary. I write down how I feel that day and reflect on my overall health and fitness goals.

Please download the free A4 printable paleo-food-exercise-diary-template (PDF) and let me know if it works for you.

Paleo bircher muesli recipe

paleo bircher muesli

This is a satisfy and filling breakfast which makes a large portion (you may like to use teaspoons if you want a smaller portion). I soak all the seeds and sultanas and craisins for better digestion, but you don’t have to. If you want to use ground flaxseeds (linseed meal) it is better to grind the seeds fresh, so they don’t go rancid. You can use also organic yogurt for a primal option.

A great way to start the day with paleo friendly muesli recipe.

Paleo bircher muesli recipe

1 Tbsp flaxseeds or ground flaxseed
2 tsp chia seeds
1 Tbsp pumpkin seeds
1 Tbsp sunflower seeds
1 Tbsp sultanas or currants
1 Tbsp craisins (dried cranberries)
1 orange juiced
1 small apple grated
2 Tbsps of coconut yogurt
2 Tbsps of almond milk

  1. Soak the flaxseeds, chia seeds, pumpkin seeds and sunflower seeds, sultanas and craisins in the orange juice overnight.
  2. Place all the ingredients in a bowl and mix together until combined.

Serves 1.

Melinda’s Gluten Free Goodies Decadent Red Velvet Cake review

Melinda's Red Velvet Cake

I decided it was time to try the Decadent Red Velvet Cake from Melinda’s Gluten Free Goodies for a belated father’s day.

I followed the instructions on the back of the packet to a tee and was rewarded with a light reddy-brown coloured cake. Instead of making the suggested cream cheese icing, I made a glaze with coconut oil and icing sugar, which complemented the flavours really well. 

red velvet cake

The cake was served with strawberries and vanilla ice cream. The red velvet cake was moist and delicious. It received positive feedback from all the family members who tasted it. My sister-in-law said “She couldn’t believe it was gluten free. It tastes that good.”

Available from Coles, Woolworths, IGA, Independents, and various online stores.

 Thank you, Melinda’s Gluten Free Goodies for allowing us to try Decadent Red Velvet Cake

Best recipe: ANZAC biscuits

ANZAC biscuits

The original ANZAC biscuit recipe is easy to find online, but I decided to go with a moist and chewy ANZAC biscuit recipe as that’s how I prefer them. The original biscuits were hard, as they had to last the journey across the sea to the men fighting in Europe. Most recipes share the same ingredients and just vary the amounts. Curtis Stone in his latest cookbook, “What’s for Dinner?” calls them “Oatmeal Coconut Butter Cookies”!

I guess I could have waited until ANZAC day to make these, but I thought they’d be simple to make and something good to start learning to cook with.

My first problem was that I don’t own any baking trays, so I had to use a roasting tray. Then it took about 20 times to start the gas powered oven – I hope it’s not on its way out!

I mixed together all the dry ingredients, but the brown sugar left lumps, so it took about five minutes to squish them against the side of the mixing bowl. Then I moved on to the wet ingredients. It was taking a long time to pour the CSR golden syrup from the squeeze bottle into the measuring spoon.

Matt said “You know you can take the lid off of that.”

“Now you tell me” I replied. “I’m nearly finished!”

“Well, you need to work on your muscles.”

I combined the dry and wet ingredients and then popped the biscuits in the oven. In the meantime, I decided to do the washing up. I hate washing tongs, wooden spoons and plastic containers, and this load had all three! The stupid timer stopped with four minutes to go. Fortunately I noticed.

The first batch was a little under done and one of the biscuits crumbled apart as I slid them onto the wire cooling rack. I reread the instructions and saw that I was supposed to let them “Stand on trays for 5 minutes” but I missed that step. The second batch had a distinctive home-made look about them, but they are still not brown enough! The third and final batch were just what I was looking for in an ANZAC biscuit.

ANZAC biscuit recipe

1 cup rolled oats
1 cup plain flour*
2/3 cup brown sugar
2/3 cup desiccated coconut
1/2 teaspoon bicarbonate of soda*
125g butter, organic
2 tablespoons golden syrup

  1. Preheat oven to 160°C. Prepare baking trays by lining three of them with baking paper.
  2. Combine all the dry ingredients – oats, flour, sugar, coconut, and bicarbonate of soda – in a bowl.
  3. Place butter, syrup and 2 tablespoons cold water in a saucepan over medium heat. Stir for 2 minutes or until butter has melted.
  4. Combine the dry and wet ingredients by stirring the butter mixture into oat mixture.
  5. Roll level tablespoons of mixture into balls. Place on baking trays about 5cm apart. Flatten slightly with the back of the spoon.
  6. Bake for 10 to 12 minutes or until light golden. Stand on trays for 5 minutes.
  7. Then transfer to a wire rack to cool completely.

Variations

I made my biscuits wheat-free by swapping the 1 cup of flour and bicarbonate of soda, for one cup of Melinda’s Gluten-Free Goodies Self Raising Flour. To make them gluten-free swap the oats for quinoa flakes.

 

List of biological dentists in Australia

I love this video by David Wolf on how to care for your teeth.

Next time you get your teeth checked look for a biological dentist or a holistic dentist.

If you think you might need fillings make sure you ask for someone who does mercury (amalgam) free fillings.

A good biological dentist will remove any existing mercury fillings safely using a rubber dam and dispose of them correctly. Make sure they have a follow-up protocol.

Your teeth are alive, so look after them.

Here is a list of some of the biological dentists I am aware of:

Queensland

New South Wales

South Australia

Victoria

New Zealand

  • Dr Gregory Gibb, Auckland
  • Dr Mike Godrey, Bay of Plenty

Please leave a comment below if you  have seen any other holistic dentists and can recommend them.

If you are passionate about this subject, you can visit:

Australians for Mercury Free Dentistry
www.facebook.com/MercuryFree

www.twitter.com/Aus4MercuryFree

How to go shampoo-free

G Magazine featured an article on 5 ways to go shampoo-free that I wanted to share with everyone.

The foaming agents in shampoo don’t only lift dirt from your hair – they strip the scalp of it’s natural balancing oils. The temporary shine from chemicals in conventional shampoos could be doing more damage than it’s worth for your scalp, as well as waterways when it’s washed down the sink. Go “no ‘poo” with these natural ingredients on your crowing glory instead.

  1. Apply a cloudy solution of 1 teaspoon of baking soda and 1 cup of water to the roots of your hair to help clean dirt and oils. It won’t be easy to start with, but stick with it for a few weeks and the oils in your scalp with balance out.
  2. Condition with 1 tablespoon of apple cider vinegar and 1 cup water. Add a few drops of essential oils for fragrance, or lemon juice if you want to lighten your hair colour.
  3. Deodorise your hair between washes with a spritz of water and your favourite essential oils. Give it a rinse with water in the shower often too.
  4. Every few weeks, get rid of build-up on the scalp with a scrub of 2 tablespoons of brown sugar mixed with honey. (Turn the shower off while you scrub away.)
  5. Make your own dry shampoo to absorb excess oil between washes. In an airtight container, mix 1/4 cup of rice flour, 1/4 cup of cornstarch and 1 teaspoon of baking powder. Massage into oily parts of the scalp, leave for five minutes and while standing over a sink, brush out vigorously with a natural bristle brush.

Alternatively you may like to know How to make your own Dry shampoo.

I’m allergic to chilli and paprika

I tell people I’m allergic to chilli and they just don’t get it. They think I don’t like spicy food. Actually I love spicy food and used to love the taste of chilli in curries. Fortunately, I don’t have a life threatening true allergy to chilli, it’s an intolerance. I do, however, get terrible double-over tummy cramps if I eat anything with chilli or paprika in it.

Many companies have started to add chilli to their food to add flavour (especially ones that are trying to reduce fat, salt and sugar levels). Even though the food labelling laws are fairly good in Australia, it can be listed under a generic label of “spices”, which incidentally can also include MSG. It is possible to contact the company and find out precisely what the ingredients of a particular product are and I have found the majority of companies I have contacted very helpful.

Although I have had people lie to me about what is in their food. I can’t believe how ignorant people are about allergies and intolerances.

Here are some of the foods that I’ve learnt to be careful with:

  • Beetroot, tinned – containing spices. Edgell sliced beetroot in a tin is safe.
  • Greek restaurants – often sprinkle paprika over their meat, including kebabs.
  • Grill’d burgers – contain spices. They did not reply to my email to say if it was chilli or not.
  • Herbamare Spicy – contains chilli. The Original version is safe.
  • KFC – original and hot’n’spicy chicken, bbq sauces. Chips are safe.
  • McDonalds – most of their burgers contain spices.
  • The Meating Place – 100% beef sausages actually contain paprika. Their 100% pork sausages contain nutmeg.
  • Mustard – often contains spices.
  • Nandos – cross-contamination
  • Olives and pickles- often contain spices. Be wary of spoon swapping in delis and at the markets. Sandhurt Sicilian green olives are safe.
  • Red food colouring – often listed as natural as it’s paprika.
  • Red Rooster – the stuffing and the seasoning on the chicken contains spices. Ask for no salt on the chips and add your own.
  • Salami
  • Seasonings – Masterfood’s All Purpose Seasoning, Chicken Salt, Italian Herbs, Pizza Topper, etc

Review: Gluten free rice based breads

There are three gluten free breads available in Brisbane that do not contain corn or maize, that I can recommend:

SOL Gluten Free Rice & Pumpkin Loaf (Sliced) – by Sol Bread

Sol Bread’s rice and pumpkin is good, but it seems to be always dry. It’s best for toasting and doesn’t keep so well. You sometimes get the odd pumpkin skin or seed. The sliced version is so much easier to use. It is available from the markets, many health food shops and their Sol Bakeries. It is popular with cafes that sell gluten-free bread.

It contains: Filtered Water, Organic Rice Flour, Arrowroot, Pumpkin, Buckwheat, Sunflower Oil, Sea Salt, Cultured Rice, Xanthan Gum.

Rice Chia bread – by Dovedale Bread

Dovedale’s Bread is my next favourite. I love the addition of the chia seeds, which actually are pretty tasteless so you don’t even notice them. Best toasted again. The fruit and rice chia bread is also great. It is available from Mrs Flanneries.

It contains: Certified Organic Rice Flour (White and Brown) (50%), Filtered Water, Chia (12%), Certified Organic Rice Starch, Vegetable Gum (412), Sea Salt.

Gluten free rice bread – by Britt’s Organic Bakery

This is my current favourite gluten free bread. It is best toasted twice and tastes exactly like normal bread. It is available from Mrs Flanneries.

It contains: White rice flour, rice sourdough starter, potato starch,tapioca starch, rice bran, organic Non-hydrogenated palm fruit oil, rice malt, unrefined sea salt, guar gum, filtered water.

We have found it best to buy two loaves at a time, and place one in the freezer for the second week. Gluten free bread is also best kept in the refrigerator.

Berry coulis with chocolate cake

As this blog is supposed to be about fruit and vegetables try to ignore the chocolate cake for a moment.

How easy is coulis to make? Absolutely lick-out-the-container-delicious and dead easy. You don’t even really need a recipe. Well, you won’t after the first time.

Raspberry Coulis

¼ cup of raspberries blitzed in the blender
add juice from half a lime (or quarter of a lemon) and 3 teaspoons of sugar to taste

You can try other fruits to make coulis (French for uncooked fruit sauces), such as strawberries, blueberries, mangoes, and kiwi fruits.  If you are  pedantic, you may like to  strain out the seeds. Drizzle over chocolate cake or dessert of choice.

Chocolate Cake

For this gorgeous gluten free chocolate cake I used Cocoa Farm chocolate to give it a hint of fruity shiraz. It’s great to see an all Australian company coming up with innovative products. I can’t wait to try their Orange Organic Dark Chocolate.

150g chocolate
100g butter
100g brown sugar
150g almond meal
3 eggs, organic and free range

  1. Pre-heat oven to 170°C
  2. Melt together butter and chocolate in a bowl over a pot of simmering water. (Or use microwave on low if you are game).
  3. Separate eggs and set whites aside.
  4. Cream together yolks and sugar until pale and doubled in size. Add melted chocolate to egg mixture and beat on slow speed until combined. Fold in almond meal with a spatula.
  5. Whisk egg whites to stiff peaks.
  6. Fold whites through cake mixture.
  7. Transfer mixture to a greased cake tin.
  8. Bake for 25 to 40 minutes.
  9. Cake should be springy in the middle and skewer should come out clean. Remove from oven and transfer to cooling rack.

B.T.W. Try to avoid blitzing frozen raspberries near clean washing up. It was hard to mop up and hide the evidence of all the red segments flicked all over the place. Blend in the sink people.