Easy Peasy Pesto Pasta

This is what I threw together last night for Adie's school lunch today.  She loves pasta and I know this will go down a treat.  It also makes a nice change from sandwiches.  I threw in some berries for brain food, a cheese stick, nutella on 1 slice of bread (her Friday treat) and yoghurt for morning tea (she's a very big eater) and an apple to go with her lunch.

I didn't throw in the meat for Adie as we had a tofu smoothie for brekky and we are having meat for dinner so her protein needs will be covered but it is a great option to get some extra protein in if needed.  The pesto also contains some great fats which will help to make her feel fuller and do all of those wonderful things that good fats do.

Serves 1

Ingredients

Handful of dried pasta (so technical I know)

5 cherry tomatoes, halved

1.5tbs pesto sauce or pesto dip (it's what I had left in the fridge!)

Small handful of ham or cooked chicken optional

Method

1. Cook pasta according to packet directions

2. Add pesto, tomatoes and meat to pasta and serve.  Lunch done!

Adie's Yummy Tuna Lunch Roll Ups

Ingredients

2 x Slices of multigrain bread

1/2 95gm tin tuna (I use lemon and cracked pepper or tomato and onion)

1 tbs light cream cheese

3 slices of cucumber diced

2 tbs grated carrot

Method

1. Cut Crusts of Bread and using a rolling pin roll as flat as possible

2. Spread Cream Cheese over the two slices of bread then on one end of the bread add tuna, cucumber and carrot.  

3.Pressing down firmly on fillings tightly roll bread up into a tube.  Cut into whatever size pieces your child will find easy to manage.  I cut Adie's into 1/2.

Healthy Homemade Muesli Bites - A Great School Snack

With my oldest starting school this week I am keen to find lunchbox additions that contain healthy ingredients and that I can make myself to ensure less nasty additives.  While searching the internet for suitable recipes I came across a muesli bar recipe that looked not too bad but it contained not only honey but also sugar and butter.  This was close to what I had in mind but not quite as the amount of sugar and unhealthy saturated fat was not what I wanted for our little girl's school lunch box.

I decided to attempt this recipe but with a couple of changes.  Firstly instead of the 1/2 cup of honey and 1/2 cup of brown sugar in the recipe I added only 3/4 cup of honey.  While honey is still a sugar it has a lower GI rating than sugar and contains many more health benefits and nutritional benefits. (See Health Benefits of Honey for more info).

I also switched the 125gms of butter which is high in unhealthy saturated fats (Long Chain Fatty Acid or LCFA) for 125gms of coconut oil which is high in a healthier saturated fat (Medium Chain Fatty Acid or MCFA.)  The difference basically is that the body metabolizes each of these fat types differently and while LCFA have a negative effect on cholesterol, MCFA has no effect on cholesterol and in fact has been known to lower the risk of heart disease.

There are many more health claims made about coconut oil but the one I found most fascinating was that coconut oil contains lauric acid which when present in the body converts to monolaurin.  Monolaurin is a compound that is highly toxic to viruses, bacteria, funguses and other micro organisms and it is used to treat conditions such as candida albicans, athlete's foot, measles and influenza.  Breast milk is the only other known source of lauric acid which may explain the increased immunity of breastfed infants.  For more info on coconut oil please see Coconut Oil.

OK so back to the recipe which I tried and I must say tastes absolutely amazing and the little Miss agrees.  It has heaps of seeds, oats and wheatgerm so while high in calories they are largely good calories and a little bit will go a long way to providing satiety.  They are nut and dairy free and so suitable for people with nut or dairy allergies or for kids who go to nut free schools or kinders.  Please note though that it is high in sugar due to the honey and so isn't something that should take the place of fresh fruits, vegetables and low fat dairy in the lunchbox but something to add in every now and then in place of a store bought muesli bar.

Keep an eye out for more school lunch ideas this week as I get ready for my very first back to school.  Please subscribe above if you don't want to miss out on any of my delicious but nutritious lunch ideas.

Renae's Super Tasty, Super Healthy Muesli Bites

Ingredients

1 cup rolled oats

1 cup dessicated coconut

1/2 cup wheatgerm

1/2 cup sesame seeds

1/2 cup sunflower seeds

1/2 cup pumpkin seeds

1 cup sultanas

125gms coconut oil

3/4 cup honey

Method

1. In a frying pan cook oats, coconut, wheatgerm, sesame seeds, sunflower kernels and pumpkin seeds stirring over a medium heat for 8-10 minutes.  Set aside to cool and stir in sultanas.

2. Cook honey and coconut oil over medium heat until coconut oil melts then turn heat to low and simmer for 7 minutes.

3. Line a 20x30cm slice tin in baking paper and add in the oat mixture and then the honey mixture stirring thoroughly.  Really, really thoroughly.  Press down firmly with a fork and leave to cool.

4. Once cooled slice into 32 pieces and store in an airtight container for up to a week.  This recipe should also freeze but I haven't tried it yet.  I will give it a go tonight and report tomorrow on the results.

Options

Try rice bubbles or puffed millet instead of the rolled oats for a gluten free version.  You could also add in whatever dried fruit you like and swap some nuts for seeds if nut allergies are not an issue for you and your school.

Nutritional Information

Based upon calorieking.com.au

Per 1 piece Makes 32 Pieces

KJs/Cals - 630/151

Total Carbs - 13.3gms

Sugar - 10gms

Fat - 9.8gms

Saturated Fat - 6.2gms (see info on coconut oil fats above)

Cholesterol - 0mg

Protein - 2.8gms

Fibre - 1.6gms

Sodium - 3mg

Calcium - 24mg

Hung up on housework?

Now where's that kit kat?

So here I am at home exhausted but happy after spending a few days cleaning my home with the energy that has returned with the second trimester of my pregnancy.  Happy I said, more like completely chuffed with myself.  The floors were done, the kitchen fully cleaned out and organised, the furniture was polished, the kid's rooms were spotless and the bathrooms were sparkling.  The house looked amazing for the first time in a long while and I was loving it.

Now let's rewind back and have a look at the last few months when I was completely zonked with early pregnancy and the constant nausea taking it's toll on me.  The house was never a bomb site but it was also never amazing and I felt this everyday as disappointment in myself for not being able to stay as on top of things as I would have liked.  

I found myself often in tears and yelling at my darling boy as he had yet again decided to change our carpet from white to psychadelic with whatever tools he had at hand (wax crayon, fruit juice, playdough, whatever he could get his hands on really.)  I took every attempt from my children to mess with the tidiness of my house as a personal insult and when they really trashed it I felt hopeless defeat for a while.

Seriously who buys white carpet?

Now as I stood there feeling chuffed about my amazingly clean looking abode it occurred to me that I had invested a lot of myself and my self esteem in my ability to keep a tidy home.  It might seem like something reasonably harmless and that heaps of people do but when you stop to think about it it's completely crazy.  I was investing my sense of wellbeing and happiness in something that not only has no affect whatsoever on the fate of mankind (my ruling stick for the import of anything,) but was also totally at the mercy of two children, my energy levels and my schedule.  In hindsight really not that clever.

Buddha amongst his many teachings brought us the idea that human suffering was caused by either attachment or aversion.  Attachment to things that we have or desire and aversion to those things we don't want.  Buddha taught his disciples that to achieve true happiness we need to rid ourselves of our attachments and aversions.  He wasn't suggesting that we never want for anything ever again but that we didn't attach ourselves or our current or future happiness to that desire.

Buddha also taught us about impermanence.  The fact that nothing in this universe including ourselves is here forever and that even the giant mountain of today will be a slightly different mountain tomorrow as it is affected by it's environment so that one day it may be worn away to nothing.  

Understanding the implications of impermanence helps us to let go of our attachments and aversions as we understand that those things that we feel we can't be happy without won't last nor will the happiness that comes with attaining them.  Also those things that we waste energy on hating, wishing away or avoiding will also not last and we can accept that with  time the cause of our aversion or our aversion itself will simply cease to be.

What does this have to do with my housework scenario? Everything.  I had attached myself and my happiness to having to have a clean home.  When my home was clean, I was content with this aspect of myself and would allow myself happiness until as is inevitable this condition for happiness goes away and I am back to denying myself happiness until the condition is restored.

So what to do?  While I don't endorse never cleaning your house again as keeping a clean home helps to ensure a safe and healthy environment for us and our families, I am suggesting that my sense of wellbeing is to no longer be impacted by the condition of having a clean home or not.  Now that I have awareness of my actions I can understand that while my home may not be as clean as I would like, this condition will not last and so I needn't waste my energy and happiness on wishing it to be different.

Gimme, gimme, gimme

I've talked about having a clean home but there are many different ways we display attachments and aversions that will be manifesting themselves in my life and yours.  Do you feel ashamed of yourself when unable to stick to your chosen eating plan and totally pumped when you get it right?  Do you think of yourself as a queen or king when you have achieved that longed for figure/muscle tone and a dog when your body looks different to this ideal?  Is your sense of self love affected by the behavior of your children, state of your bank balance, prestige of your occupation, make of your car?  The list goes on.

My challenge for myself over the next week and I hope you'll join me is to look at those things we have attached our sense of wellbeing to, list them down and then get real with ourselves about the impermanence of these things and the craziness of attaching our happiness to them.  I reiterate again that I am not asking you to stop working on a healthier you or stop working but to understand that these things are not you and you are not them.

Good luck and if you like what you read don't forget to follow my blog by subscribing at the top of this page.

Your balance buddy

Renae X

P.S Is there anything you can think of straight away that you have unknowingly attached yourself to?

Empowering Women with Louise L Hay

Empowering Women

Louise L. Hay

1997, Hodder

Louise L. Hay is a metaphysical lecturer and teacher and the bestselling author of so many amazing books.  She has founded Hay House publishing which publishes masses of personal development and spiritual books and Hay House radio which is an internet based radio show that features radio programs with her most popular authors.  Any one who has decided to start reading about personal growth would have come across Louise at some point.

Louise is infamous for her use of mirror work and affirmations to help people to change their subconscious thoughts and to re-write the negative self talk that we so often have running through our minds.  

Louise describes Empowering women as a book to help women reach their full potential.  She has used all of her tried and true basic methods and added many new ideas to help her on this mission.

Louise starts by taking us through the programming that women have been subjected to in the past and which still haunts us to this day.  By highlighting some of these old beliefs Louise really throws the light on them and enables the reader to understand some of the beliefs that may be holding women back.  Louise also takes some time going through the messages that advertising is sending to modern day women and again throws light on some of these potentially stifling beliefs.

From here we move into the crux of the book which is basically a step by step guide to changing your beliefs and turning your self talk into positive self talk.  As Louise says 

".....my belief is that the thoughts we think, the words we speak, and the beliefs we hold are very powerful.  They shape our experiences and our lives.  It is almost as if every time we think a thought or speak a word, the Universe is listening and responding to us.  So if there is something in our life that we do not, then we have the power to make changes."

Louise doesn't just talk the talk either, every tool that she uses and every thing she teaches us comes from the intense struggle that she has faced from a difficult childhood which included incest and the subsequent course of her life that has taken her from being a "bitter, fearful, poor, negative woman."  To being the positive powerhouse that she is today.

The book talks about parenting to ensure we do not repeat the same conditioning of the past, Creating Your Own Good Health (a specialty subject of Louise's for more info see You Can Heal Your Life), Exploring Sexuality, Sexual Harassment  Getting Older and finishes the book off with book with amazing Australian based resources for women and a recommendation of more books to read on the subject.

Now I know what you're probably thinking.  This book is for man haters or for women who are clearly down trodden by the men in their life and living the old stereo types.  Both simply aren't true.  Louise says quite clearly that lifting up women is not about bringing down men as we have both played a part in getting us to this current situation.  It is also most definitely an eye opening read for all women as some of this conditioning is so ingrained that I think most of us have no idea it's even there.  

This book will make big changes for any woman who is looking to increasing her own self esteem and self belief and is willing to take responsibility for their life where it is right now and go through the tough process of rebuilding their own self talk.  The work is confronting and difficult but if you stick through it you should find that you are rewarded with a life you can be proud of. I'll leave you with the book's last statement to help you decide if it's something you're willing to work for.

"Inside of you is a smart, powerful, dynamic, capable, self-confident, alive, alert, fabulous woman.  Let her come out and play.  The world is waiting for you."

So what do I want?

I have so many ideas on what I want to start working on, what I want to share with you, challenges I want to take it that it can seem a little overwhelming to work out where to start.  I am a believer in the law of attraction which has been in discussion since the beginning of last century and that was made famous in Rhonda Byrne's movie and subsequent book The Secret and so to me it made sense to start with working out exactly what it is that I do want.  Then have a look at what is in my life that is in my life that is not helping to get to where I want to go

There are many ways that you can go about sorting through what it is that you want.  You can write lists, writing specific goals for each item, you can talk about it with a friend or you can work with images.  Working with images is definitely my preferred option as the Law of Attraction states simply that "like attracts like" and so by focusing on positive things you receive positive things and likewise for the negative.  Having visual images of those things that you do want in your life readily visible to you each and every day means that you will be focusing on those positive images continually which will help to bring these things closer to you.

Even if you don't believe in the law of attraction to me it still makes sense to have these visual images close to hand as the more you think about something the more you start to notice things that are linked to it everywhere you go.  Take buying a car for example, once you have started the thought process of buying a new car, you will start to notice more new car advertisements and pay ore attention to what the people around you are driving.  

Another example you could use if you still don't buy into this is to think of the colour yellow.  Now that you're thinking about it you're seeing yellow everywhere.  I bet two seconds ago you would have said that there wasn't much yellow around and now you can't stop finding it.  This I believe is what is at work when I create my vision boards.

A vision board really is nothing more than a collection of images of those things that you want to bring into your life.  Vision boards can take the form of a physical board like my own which is pictured above or you could do an electronic slideshow and have it as your screen saver.  Whatever way you tackle it the important thing is to make sure that it's in a position that means that you will see it as often as possible.

I myself have already successfully used a vision board to manifest the things that I desired into my life.  Things that I wouldn't have even considered possible but which started to manifest almost as soon as I had finished the board.  Through this vision board I was able to get a new home in the countryside, leave my job and study to become a personal trainer, then work as a trainer, start growing my own vegetables and most excitingly of all we were able to take a trip to France and Italy.  I wish I still had a picture of this board as it was powerful stuff!

So what's on my vision board this time around?  Studying yoga teaching, buddhism and ayurveda, a trip to India and a spa, health, laughter, plenty of meditation, healthy food and exercise, healing for both myself and to be able to heal others and to become a writer.  I have no doubt that these things are already on their way to me now.  We will talk more about taking those things out of our lives that don't support these desires in the coming weeks.

So tell me.  Are you keen to try a vision board?  If not what's holding you back?  Don't forget to follow the blog and keep up with what's happening.  You can now like the blog on facebook as well.

Your balance buddy

Renae X

P.S if you still need some convincing in regards to the effectiveness of vision boards why don't you do a search and have a look at the massive amounts of testimonials that come up.

My Delicious Berry Tofu Smoothie and why I love silken Tofu

Silken Tofu

Silken Tofu for me is an absolute wonder product.  It is extremely versatile, inexpensive and high in nutrients such as calcium (tofu has 372mg per 100gms compared to skim milk which has 122mg per 100mls), protein (6gms per 100gms with all essential amino acids), it is a good source of thiamin, magnesium, phosphorous and copper, it is low in sodium,  fat and most importantly saturated fat and is suitable for vegans.

Silken Tofu is similar to firm tofu (regular tofu) except that it is processed differently and has a different texture.  Pressing and separating the soy curds and whey is what gives regular tofu it's firmness whereas in making silken tofu the two are not separated which gives a much lighter and creamier tofu.  

This is perfect for me as I like to use silken tofu to increase the nutritional content of many old favorites such as potato and leek soup, pumpkin soup and pesto sauce.  Like regular tofu, silken tofu takes on the flavour of what you are cooking it with but the beauty of silken tofu is that it blends into whatever you are making and the only difference is that it will slightly thicken and make creamy whatever it is you are cooking.

I wanted to share with you a recipe I adore.  I'm not someone who is huge on eating highly processed foods and so when I need to get some protein in quickly and I don't have time to cook eggs or just to add a bit of additional protein and nutrients to a smoothie I whip this up as a breakfast or after workout snack.

Note: A Tofu smoothie does not have the equivalent protein of a protein powder so if you are looking for a large amount of protein then a protein powder (whey protein isolate is great) would be a better source.

Berry Tofu Smoothie

Serves 2

Ingredients 

125gms Silken Tofu

2 handfuls of frozen berries

500mls(ish) of milk or soy milk

2 drops vanilla essence

1 pinch of cinnamon

Method

Throw all ingredients into the blender and process until smooth.  Continue to add more milk to achieve the right consistency and then enjoy.

Optional Extras

Banana (great for extra carbs), LSA powder, chia seeds, cocoa powder, coconut oil, flaxseed oil.