Monthly Archives: October 2013

Whole30 Challenge Day 12, 13, 14

What a relief – one exam down today, and one to go next week! That will bring an end to this semester and the start of University holiday’s. Words cannot describe how excited I will be to finish exams next week, this last month has been crazy. And besides I am going away with my best friend to Melbourne for a week…double win! SO….lots to update in this evenings post. I have had my head in the books over the past three days and promised myself I would focus and not get distracted with the blog and my new shipment of beautiful skincare. So here is Michal’s update, I have spoken to him all of about 10 minutes total in the last week so I am sure when I get a longer conversation I will be able suss out the temptations he has faced and hey I might even enjoy just having an actual conversation with him…he is my husband.

Day 12

Breakfast: Bacon, 2 poached eggs & banana (good, great, good)

Lunch: Roast Beef & Rocket (great)

Dinner: Baked Ham, peas, carrot & steak (good)

Snack: Apple, shake (good, ok)

Day 13

Breakfast: Bacon, 2 poached eggs & banana (good, great, good)

Lunch: baked ham and salad of rocket, cucumber, red onion (good)

Dinner: Sweet and Sour Pork and Rice (BAD)

Snack: Shake, nuts, pear (ok, good, great)

Day 14

Breakfast: Boiled eggs & banana (great, good)

Lunch: Ham and egg with carrot and lettuce (good, great, great, great)

Dinner: Turkey breast and steamed vegetables (great, great)

Snack: Mixed nuts, shake (good, ok)

Temptation of the day(s): Have not completed full interview with the subject but it can be observed that the temptation of Chinese for dinner was the biggest temptation faced over the designated period and it resulted in a breach of the Whole30 guidelines

Experimental Findings: When conducting a scientific experiment the researcher i.e me should choose a time to commence experiments that does not involve launching a new business, completing exams, nor burning her foot.

Conclusion: The subject has done a great job so far. My progress has been lacking over the last few days with skipped meals, late night dinners, snacks and way too much coffee! I will be sure to do some meal preparation this weekend to ensure next week runs smoothly.


Whole30 Challenge Day 11

Well today has been a little more relaxing than the last week has been! I spent the morning meeting with my new Arbonne Consultant which was really exciting! She is going to be a fantastic team member! I then got nearly 30min on the phone with my best friend to discuss her wedding. She lives 700km away, and this too was very exciting as I usually have to hang up because of ratbag kids or alternatively suffer through a conversation being interrupted every 5 seconds. It is true what they say ‘ how do you get your child’s attention? Sit down to a cup of tea or pick up the phone’. I then spent the afternoon and this evening studying for my exams getting up to hang out loads of washing. So actually now that I diarise today… was still rather busy! Oh well, I felt relaxed so that is an improvement. I ate pretty well today which is particularly hard for me during exams – handfuls of cashews and extra meals are usually unnecessary calorie additions. But not today! Lets see how Mike went for day 11:

Day 11

Breakfast: Bacon, 2 poached eggs & banana (good, great, good)

Lunch: Lamb Chops and Rocket salad  (great)

Dinner: T-Bone Steak, Pork Chop, Sweet potato and broccoli  (great)

Snack: orange, pear (good, good)

Temptation of the day: Subject reported that there was no temptation today. That he looked forward to his next meal and did not feel like he was missing out on anything. He was able to face the dessert buffet with minimal temptation.

Experimental Findings: It seems day 11 may have proved to be the turning point. In under 2 weeks the subject is now feeling satisfied with a Paleo diet and cravings for sugar and carb have been reduced.

Conclusion: It is important that the subject does not revert back to old eating habits as this stage. New eating patterns are beginning to form, cravings are reducing and energy levels are stabilising.

Mini Raspberry Cheesecakes

Well my Mini Pumpkin Cheesecakes were a hit at my birthday party, so for my business launch last night I decided that this variation would suit the occasion perfectly!  I think I may have found my signature dessert!

Ingredients (makes 12 cups)


1 cup macadamias (processed until a mix of small chunks and some flour)

1/2 cup walnuts

1/2 cup pitted dates

1/4 cup shredded coconut

1/4 teaspoon Himalayan Pink rock salt

Cheesecake Crust

Cheesecake Layer

3 cups cashews soaked overnight

1/4 – 3/4 cup coconut nectar (I only use a 1/4 cup but think you may like it sweeter than me so just test the cream and add to suit your tastes. You can also use pure maple syrup or raw honey as a substitute)

3/4 cup organic coconut oil

3/4 cup of lemon juice

1 tablespoon organic vanilla essence

Pinch of salt

Cheescake Layer

Raspberry topping

2 cups frozen organic raspberries

1/2 cup pitted dates (soaked in hot water for 15min then drained)

Raspberry Topping


1. Preheat oven to 180 degrees (c) and line cupcake tray with 12 liners. I bake the base to give a little crunch but this recipe can be raw by simply throwing the base in the freezer to set!

2. Combine crust ingredients and press a large teaspoon of mixture into each liner. Bake for 8-10 minutes. Remove and let cool.

3. Drain your cashews and place in food processor with other cheesecake topping ingredients and process until creamy. This will take several minutes. Stop and test consistency – should be smooth and light. Spread evenly into each cup and freeze for an hour.

4. For the raspberry topping blend dates with a tablespoon of water to form a paste. Add raspberries and blend, blend, blend, until the consistency of soft sorbet. Spread evenly into each cup and let set in fridge for at least 2 hours!

Enjoy 🙂

Mini Raspberry Cheesecakes

Whole30 Challenge Day 8, 9, 10

I apologise for my lack of posts over the last few days!! It has been a such an exhilarating, exciting and yes, very exhausting week! There are 3 days to catch up on, so I am going to keep it to a minimum so that I can post a delicious recipe tonight and tomorrow I will let you all know what has been happening!

Day 8

Breakfast: Bacon, 2 poached eggs & banana (good, great, good)

Lunch: Turkey and Salad (great)

Dinner: Fish and salad (great)

Snack: apple, shake, orange, pear (good, ok, good, good)

Day 9

Breakfast: Bacon, 2 poached eggs & banana (good, great, good)

Lunch: Ham and salad of rocket, cucumber, red onion (good)

Dinner: Steak, Cucumber and lettuce (great)

Snack: Roast beef and carrot (great, great)

Day 10

Breakfast: Bacon, 2 poached eggs & banana (good, great, good)

Lunch: Roast beef and salad (good)

Dinner: Steak and cashew salad  (great)

Snack: Mixed nuts, shake, apple, pear (great, ok, good, good)

Temptation of the day(s): The chocolate in the nut mix has been hard to resist. But subject has found that a couple have made it past this filtering and when they do it makes the subject feel ill.

Experimental Findings: Even with the researcher i.e. me is out of action for a few days, the subject has continued to be in control and make good decisions.

Conclusion: The subject is now self motivated and leaning to understand the effect different foods have on his body. This is an important learning function that will change his approach to what he puts in his mouth long term.

Whole30 Challenge Day 7

The end of week one! We did it…..well mostly! I feel like I am back in the groove of Whole30 and am not missing my treats as much as I thought I would! As mentioned yesterday I have a hectic week. I went to the doctors today and yes my burn in bad…3rd degree burn with exposed nerves. In a lot of pain and am hosting my first fundraiser tomorrow will keep this short and sweet as I have a presentation to finalise and lots of food to prepare!

Breakfast: Bacon, 2 poached eggs & banana (good, great, good)

Lunch: Two boiled eggs and rocket salad (good)

Dinner: Roast Lamb and Chicken with peas and pumpkin (great)

Snack: Shake and mixed nuts (ok, good)

Temptation of the day: Did not have a healthy protein alternative for lunch. It was tempting to choose the other meal options as they were more appealing and as he had already eaten eggs for breakfast he did not feel like them again. (resisted)

Experimental Findings: Michal reported that the roast dinner was “yum” and that he felt really satisfied after this meal. The key finding of the day was that in camp you have little control over your choices. It can be difficult to choose a healthy option if that option is not appealing or lacks variety from meal to meal. Michal resisted this temptation well today but I feel that if he did not enjoy his evening meal following a less than satisfying lunch, it would be difficult to resist in the same circumstances tomorrow.

Conclusion: When it comes to maintaining a restricted diet, being in control is paramount. It is important to be able to make choices for yourself and choose foods that you enjoy and make your meals satisfying. This is an issue in camp and potentially make you resent the lifestyle you are undertaking, instead of enjoying it and its benefits.

Just letting you all know that tomorrow night I will be hosting my Girls Night In for Breast Cancer Research. I am hoping for a really successful event and to raise a significant amount of money for the cause! I probably won’t get to post our meals tomorrow night, but will be sure to update you all on Friday morning! Today’s photo is of Michal’s Breakfast, but I have included a pic of the delicious Water Kefir that the lovely Sara made and shared with me! I love learning from others, discussing ideas and of course trying each others creations!

Day 7

Whole30 Challenge Day 6

Today I was feeling a little overwhelmed. Everything was getting to me and I had a lot of little tasks to do so felt very scattered and torn. Even though I ran around all day my To Do list looks practically the same now as it did this morning! When I am stressed I get hungry and today I may have decided that a Super-Food Square and a third long black was called for…..ok I broke the rules, I know it, I am over it! I suppose the Paleo Gods felt I needed to be punished because this evening when I was cooking dinner I dropped a ladle of boiling tomatoes on my foot! Ouch! Michal hurt his back at the gym so Day 6 was a pretty average day all round. Regardless, I am still going to report Michal’s meals for Day 6:

Breakfast: Bacon, 2 poached eggs & banana (good, great, good)

Lunch: Turkey and Carrots (great)

Dinner: Shake (ok)

Snack: mixed nuts, protein shake, pear and apple (good, ok, good, good)

Temptation of the day: We didn’t get to discuss temptation today as I was trying to get 2 children to bed with the skin coming off my foot!! Our conversation consisted of a text that asked Michal what he ate today, his reply, and good night. Therefore for this section the results are determined to be invalid due to recording error.

Experimental Findings: If you drop boiling liquid on your foot, you ability to engage in the findings of the experiment and extract required data will be negatively affected. Also forgot to ask for pictures today.

Conclusion: External influences restricted the accuracy of reporting, but Michal’s food choices were reasonable and tomorrow is a new day! I am now going to study for my exams all night because my foot is too sore to sleep! Goodnight everyone 🙂


Super-Food Squares

Superfoods. We have all read the hype and the promises of these “miracle” foods but lets take a step back and breakdown just what makes 5 of the ingredients in this recipe make the list!

Chia Seeds – Little seeds that pack a serious nutritional punch. Full of protein, fibre, omega-3 fatty acids and calcium. Chia seeds also contain an array of vitamins A, B, E and D and other minerals including potassium and zinc.

Goji Berries – These funny little berries that you will find in the heath food aisle of your supermarket have all 18 amino acids and more Vitamin C per gram than any other food. Other vitamins they are high in are B1, B2, B6 & Vitamin E. Just one more thing…they have more iron than spinach.

Walnuts – Yes they are ugly but don’t judge a book by its cover, walnuts have been shown to lower cholesterol, assist in controlling high blood sugar and support cardiovascular function. They are full of healthy fats and have excellent levels of vitamins B6, B1 and pantothenic acid. They contain a stack of minerals also but are especially high in manganese and copper.

Almonds – Just like walnuts almonds contain healthy omega-3 fats which have many health benefits. They also help to prevent gallstones, assist in weight loss and reduce blood pressure. Almonds are incredibly rich in manganese, magnesium, copper, phosphorus, iron, zinc, potassium, Vitamin E, Riboflavin, Thiamin, Niacin and Folate!

Coconut Oil – Besides beautiful skin and hair there are seemingly endless benefits of this oil, once frowned upon due to it being around 90% saturated fat! This is not bad news as Lauric Acid makes up around 50% and is a medium chain triglyceride, that assimilates well in the body. The human body converts lauric acid into monolaurin, which can help in dealing with viruses and bacteria that cause diseases such as herpes, influenza, cytomegalovirus, and even HIV. The last few years have seen a resurgence in the inclusion of coconut oil in our diets as research has discovered its ability to build immunity, reduce inflammation, improve digestion and various other benefits.

The above summaries do not explore all the vitamins, minerals and benefits for our Super ingredients but they do outline key benefits that make these foods worth including in your diet. To get them all at once why not try my delicious Super-Food Squares. Delicious, nutritious and perfect for any time you need a boost!


1 cup Goji berries

1.5 cup Walnuts

1 cup Almonds

1/2 cup Chia seeds

7 Medjool Dates (or 10 packaged dates soaked in a little water to soften)

2 Tablespoons Almond flour

1 Tablespoon Coconut oil

1/2 Teaspoon Pink Himalayan Rock Salt

1 Teaspoon Vanilla essence

1/4-1/2 cup Maple Syrup or honey (I use less than 1/4 cup)


1. Preheat oven to 180 degrees (c)

1. In food processor crush 1 cup of walnuts (leave out the remaining half cup), almonds and salt.

2. Add dates, vanilla & coconut oil and process until it comes together as a dough leaving some texture.

3. Transfer to a bowl, add remaining ingredients (including extra 1/2 cup walnuts) and mix well.

4. Press firmly into an 8×8 glass baking dish.

5. Bake for 20 minutes or until golden. Remove, cut into squares and serve!

Super-Food Squares