This is one of the best salad plates you'll ever have to learn. Simply, because you don't really have to learn anything at all. So long as you have some fresh produce around, then you'll be able to throw something like this together any evening. I have however, for ease and education, given this recipe as a foundation to create amazing summer salads for lazy evenings, or for when you need to impress friends with limited time.  The key is to always have a few staples on hand. I always have a jar of tahini in the pantry, a good quality cold-pressed oil like hemp, avocado or organic olive, and a range of nuts, seeds and ancient grains in the pantry. From there all you need is seasonal produce which can vary widely to suit all your tastes, and then optional haloumi, meat of your choice or salmon to add some protein. To keep this vegan, simply add some nutritional yeast and an extra serving of mixed nuts and seeds or throw home made falafel together to serve.  Salad plate (recipe serves 4) You are welcome to create this on each plate by spreading the ingredients evenly across 4 plates,...

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Why do we Juice? In a nutshell, to remove processed food from our diet while nourishing it with vegetables and fruit!    Our body is a complicated machine and like any other working machine, there are some things we need to do to make sure it is at its optimum. We clean our windows so they don't rot the frames, change the oil so the engine doesn't stall, and shut our browsers down when the computer gets too slow, yet we ignore poor sleep quality, gut upsets, low energy, weight gain and bad skin on almost a daily basis. We assault our bodies daily with exposure to pollution, stress, plastics, medications, chemicals and pesticides in both our food and our environment. On top of this, we have a love affair with too much sugar, too much alcohol, too much caffeine, and way too much processed 'food'. So can eliminating processed foods help with these symptoms? Google 'effects of processed foods on your health' and you will find literally hundreds of pages of information with regards to the risks involved with artificial fillers, additives and preservatives and the short and long term effects these have on your health. So how can even a short break from such processed...

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Highly processed breads are being avoided by more and more people and for great reason. Being so heavily refined, and with almost zero health benefits, people are making the choice to use more nutrient dense whole foods in their lifestyle instead, and reaping the benefits of nourishing fats, quality plant protein and tasty options.  The Midnight Baker has shaken the system and has been sending her amazing loaf of seed and nut bread around Auckland and even opened her own cafe where her perfect toast is on the menu in so many stunning ways. Vegan, gluten free, refined sugar free is totally the new black.  If you are not in Auckland and have to make your own then you can find a great recipe here I created with inspiration from other seed loving nutritionists, and below I look at a sweet and savoury option you can choose to top yours with.    For the savoury lover - Miso, avocado and edemame smash with chargrilled broccoli This is undeniably one of my favourite combinations. It works perfectly at any meal of the day and you can even add your own hand-smoked bacon or a poached egg if you eat either. A great calcium source...

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Bone broth is created by the addition of apple cider vinegar to a stock and combined with plenty of time. It is fundamental to help heal and strengthen the gut and is fantastic at helping boost digestive function. If you want better skin, more energy, healthier mindset and fantastic gut health then your diet is going to be a major player.  Here we share a very simple, yet nourishing bone broth recipe. You can make this VEGAN by leaving out the animal bones, and in the final 30 minutes of simmering/cooking, adding 1/2 cup plain glutamine powder.  Organic chicken bone broth recipe You'll need 1-2 chicken frames*3-4 cups of mixed vegetables and herbs - I use ends of root vegetables, discarded carrots, old herbs, onion peels, whole garlic, celery leaves,anything left in the fridge that you wouldn't eat anymore.1 large whole lemon, chopped in halfEnough water to cover all the ingredients3 Tbl apple cider vinegarSalt, pepper and turmeric powder to taste Directions In a large pot, place the chicken bones and all other ingredients on top. Bring to the boil and allow to boil for 2-3 minutes, and then cover with the lid and simmer for 4-6 hours. If you use a crock pot...

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For five years now Pure Health Delivered have always had a vision to create a system where we could truly touch on our customers health, through nutrition , yes, we already were. But we wanted it to be 'more than Juice'. Over the last few months I have been working with three amazing and inspirational young women to piece together the first phase of a brand new, exciting direction for Pure Health Delivered. The first step of the project was to find these awesome, likeminded people and share with them a vision that we all truly believed in, and that vision is finally coming to light with this project With the introduction of Chantal (Nutritionist Superstar), Abbylee (Positivity Powerhouse) andKatie (Fitness and Wellbeing Fanatic) we have carefully created an additional layer of Movement, Yoga, Breathing and Mindset to our existing 3 day Reset program. All four of the team believe great health is more than just good nutrition, it's your daily routines, it's the prescence of mind 'first thing in the morning'. It's being focused, alert, conscious of what is going on around you, and it's about subtle but meaningful movement to keep your body and all it's connectors active. Great health is a habit. So what's been added? We have...

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Eating healthy can end up being a very expensive journey of obscure health foods, failed recipes, and awful tasting plates of “oh but it’s good for you,” so how exactly do we navigate health without breaking the bank?   Firstly, the boring point is that like all good things over time, there must be some planning and effort involved to create a vibrant, energetic, and successful lifestyle on a budget BUT I promise it will be worth it if you just stick to the following tips and get back to the basics. This isn’t complicated but if you’re in desperate need of starting somewhere then this is the perfect place. It may seem contradictory to explain affordable ways to start out when we are a holistic company selling higher priced whole food, but holistic is the key word there. We want to look at everything and everyone. Some weeks you'll be able to afford plenty, and other weeks you're saving for a holiday. Cutting down on some costs at home might even give you the flexibility to relax and enjoy our products on busy weeks where you don't want to risk take-out and crashing through rubbish food. Planning Boring I know,...

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Suffering digestive issues but no idea why? Then these 5 tips will make sure you're on the right track before you go see someone professionally. We also take a look at why smoothies bowls are the new craze and why you should totally accept this craze.    In my clinic I would say almost 90% of my clients are coming in with digestive issues. Many are not even coming in for that reason, but as we delve into why they're not losing weight, why they're struggling to meet their goals, or why they're having fertility issues it would be almost dangerous to ignore the crucial role that their gut health plays in all these areas. You literally repair and build every aspect of your body, brain and hormones through the food you eat so if your digestive system is not functioning at its best you will not be absorbing the most out of your food. You cannot simply eat good food - you must use it! For most people, it only takes a few small changes and they're well on their way to healthier digestive function. If you're not sure how serious your issues are then you should at the least be...

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We all know how amazing a well made raw cheesecake is, but it's quite daunting to make our own sometimes. Our guest recipe this week comes from a very talented nutritionist, blogger and dietician in the making Amanda Whitford, and it is simple and fast to create.  Dairy, refined sugar and gluten free for a decadent yet healthy option to share with good friends, raw vegan desserts are in fact a great chemical free alternative to traditional cheesecakes and ice creams - especially great to share on these warmer evenings.  Base 1 cup ground almonds3/4 cup raw almonds, soaked for an hour3/4 cup dates, soaked and drained1 tablespoon cacao powder1 teaspoon pure vanilla extract Place almond meal nuts and cacao in a food processor and process until combined. Add the other ingredients and blend until the mixture forms a ball. You may need to break this up and re blend if it is not well mixed – depends how good the food processor is. Press this mix into the base of a lined loose bottomed cake tin (I only line the bottom). Filling 3.5 cups soaked raw cashews (at least 4 hours of soaking)3/4 cup cacao powder, or pure cocoa...

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Recipe for 4 2 chicken breasts*6 cups of mixed greens (I used a mesculin and microgreen mix)1/2 cup walnuts2 large avocado 2 tablespoons tahini2 tablespoons olive oil2 tablespoons black sesame seeds *I cooked a whole roast chicken and allowed it to cool. I shredded the chicken breasts and set aside for this salad while sharing the rest of the chicken with friends for a light dinner the night before. You're welcome to simply roast two chicken breasts or cook falafel for a plant-based only option.  Arrange equal portions of salad greens onto plates, and top with walnuts and shredded chicken. Mix the olive oil and tahini in a small bowl.  Slice 1/2 an avocado per plate and place onto the chicken, pouring a little dressing on each and topping with sesame seeds to garnish.  If you're taking this for a picnic simply throw all the ingredients into one large bowl, mix well and take combined. 

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We are absolutely spoiled for choice in our backyard when it comes to landscape, views and stunning walks. As the weather really starts to heat up and our long days are ending in BBQ's with friends let's make the most of the daylight and get out and about to explore this backyard of ours.  We have compiled a list of just a few of our favourite places in the North Island to adventure out to that double as exercise along with beauty. Use it as a list to complete before the end of summer or grab a couple of friends one weekend to go somewhere you haven't been yet. We always suggest taking a small cooler bag with some water, juice, fresh fruit and a couple of your favourite snacks.  Okura Track - North Auckland When my colleague Amanda and I were studying we used this track as our mental-health walk. The perfect place to escape the stressful week and escape through the native bush, past a waterfall and out to the East Coast with stunning views. We hardly ever saw more than 1 other person on the track which made it extra special, but I imagine in the weekend you'll have a few...

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The constant fear of missing out seems to attract us all into forfeiting the scientifically suggested 8 hours, for a restless 4 hour shut-eye and a double-double flat white as we meander into work 10 minutes later than yesterday. What is this doing to our health and wellbeing and how on earth can we fix it? In our bustling lifestyles, where we don’t like to miss the sunrise but struggle to put ourselves to bed at any hour we know is reasonable, and where everything in between is full of high action and intensity, how do we make the most of the sleep we allow ourselves? More importantly though, what are we doing by avoiding the pillow? If your routine has developed into something of a reliance on artificial energy, the constant feeling of being tired and the 3pm sugar binge to make it through your working day, then chances are your goodnight rest is everything but. Lack of sleep wrecks havoc on your cellular system when you don’t allow your body to shut down and rest efficiently. With the rising numbers of immunity related diseases such as cancer and coeliac disease, or just that nagging cold that won’t be...

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f you haven't got Netflix yet, then this may just give you a reason to do so. We are all about getting out and about, rather than sitting in front of even more screens, but here in Auckland - NZ, we have had some strange weather patterns (climate change is real) and so there have been some stormy nights where a good doco has been on the cards.    As much as a good Rom-Com can warm your evening up, we've been watching some astounding and eye-opening documentaries and if you need some inspiration, these are our absolute must-watch ones this year. A couple of oldies, but some new ones too. Make a healthy dinner and settle in.  In no particular order, and covering a wide-range of tastes, here are our top picks! Girl Rising - this is an insight into girls who crave education yet are not offered what many privileged western children are. We all forget how lucky we are, and this is a good reminder to quit complaining about not having the latest shoes or iPhone.  Happy- One of the best documentaries looking at who is happy, why and why not. Again, it's a great reminder that the pah to success and money you dream...

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I don't know about you, but I'm still in a bit of shock that we are less than a week out from Christmas and this is the last blog for 2016. To celebrate the new year arriving through here is a wonderfully easy to create vegan treat for your summer.  There are a lot of Christmas themed foodie recipes online right now but I thought I'd take this last recipe for the year back to simple basics. Without spending too much time piecing this together, you'll still have the decadent treat that is a wonderfully creamy slice with the perfect tangy bite. Naturally sweetened with just a small handful of dates, and rich in heart friendly and skin loving fatty acids for your holiday break, make sure to double the recipe and add a batch to your freezer for guests or afternoon snacking.  This recipe is gluten free, refined sugar free, dairy free, vegan goodness. The recipe makes 10 thick slices in a loaf tin. 1/2 cup dates1 cup cashews1.5 cups ground almonds1 tsp psyllium husk1/4 cup coconut oilJuice and rind of one small lemon1 tbl maca powderFew drops of vanilla extract1 cup mixed berries to serveOptional shaved chocolate to serve   ...

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Have you set goals that look great but you're not making the progress you thought you'd be? Sometimes it takes more than a few less potato chips and more boot camps to really start to move those unwanted kilos but what if you think you're on the right track, but something is still missing? What most people don't realise about losing weight is that it is often limited or negatively affected by exposure to toxins, gut health, processed foods, sleep quality, and most importantly stress. If you're one of those very common people who may binge one evening and then feel guilty about it for days, starving yourself to "un-do" that one night, then you're actually putting more stress on your body and doing more damage than that burger and ice cream did at the time. What is important is creating a mindset that moves away from negatives, long lists of food to avoid, and rules you'll just break. Instead you need to focus on self-love, healing, and nourishing your body from the inside out. You can't see positive changes on the outside, if you're not creating positive changes on the inside - both mentally and physically.  What are the top three common...

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I'm a firm believer that cravings are telling your body that you need something - not necessarily a particular food group or nutrient, just that there is a reason why you're craving and for the most part it will be emotive, habitual or hormonal.  If you're tired, stressed, upset, or physically drained then this is when you crave certain 'bad foods' the most. This is usually due to blood sugar instability, and the stress response that causes it to happen. For women especially, this is usually 10am or 3pm and ends in chocolate biscuit or crisp binges at their office desk. Simply put, you’ve used up a lot of energy stressing your body (physically or mentally) and now your body is craving the energy it needs to continue to function, and this is often sugar since this is the fastest and most easily absorbed energy source we can consume. This can be due to work stress, deadlines, children, traffic, physical stress (including exercise) and lack of sleep to name a few. Our body will innately crave something to help boost our energy levels, and if we can understand that this will almost always be for something sweet, then we can...

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We talk to our nutritionist and get the lowdown on what a day looks like in the land of the healthy!  Wake up! My partner and I try hard to wake up with the same alarm so we can start our day with a lemon water, and then make coffee together to enjoy on the deck in our backyard. We wake up between 5.15 and 7.30am depending on my gym motivation and his flying schedule.I try to get an hour of work done after coffee, answering urgent and important emails and planning the day ahead. I will break for a matcha latte or a glass of sparkling water at some time during the early morning - almost always in my activewear! Move it! If I choose to train in the morning it is either a 6am gym class at Les Mills or a 9am training session alone. I focus on functional movement, stability, and flexibility rather than smashing PB's or stacking more weight on than necessary. I also yoga a lot to maintain movement I'll be able to do until old age. Breakfast! This is my favourite meal of the day! In summer it's a vegetable juice (if I don't make my...

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I love this cartoon on how digestion works by The Awkward Yeti. It reminds me of a couple of important points we often forget in regards to digesting our food. 1. Our stomach doesn't have teeth, so you have to learn to chew your food properly. That's what your mouth and teeth are there for. We all too often swallow a half chewed mouthful just to shovel the next one in. Slow down, and make it count.  2. Keep stomach acid at a low pH to break down food and ensure the nutrients inside are available for absorption. Encourage this by adding citrus fruits to meals, drinking lemon water and having a teaspoon of ACV with water in the mornings. The more we break our food down, the more we get out of it.  3. Maintain healthy gut bacteria by eating fermented foods, reducing processed, avoiding unnecessary medications and by managing stress. This is so key, and people often forget that simply eating good food isn't enough, you have to make it work for you too.  4. Poop every day! Find 'your regular' and move that food waste through and out in a healthy way. Every day or twice a day is a great goal. If you find...

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PHD offer two green juices on offer this Summer – our forever favourite sweet greens, and our newer more punchy Garden Greens. To help you choose which one is right for you, let us explain their differences and their merits. Our first baby was the sweet greens which is a combination of green apple, cucumber, cos lettuce, kale, lemon, spinach, silverbeet, and parsley. It has been designed with hydrating vegetables like lettuce, cucumber and silverbeet specifically for those cleansing benefits, and nutrient rich kale, lemon and parsley that we add specifically for their roles in liver support, kidney support and immunity. The natural sugar content of our sweet greens is higher due to that natural fruit sugars in the apple but for those starting out with the green juices, this disguises the strong vegetable taste that takes some time to become accustomed to. Our garden greens has been designed for our seasoned veggie juice lovers and those looking for lower natural sugars. If you’re after more of a health kick then this may be your new favourite. With cucumber, celery, spinach, cos lettuce, kale, lemon and ginger. With lemon being the only fruit in this bad boy you know you’re after a huge nutrient boost, alkalising goodness, and a serious health kick. The celery has diuretic...

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The 'S Word - Dealing with Stress As the end of one year closed and the start of a new working one begins, we start to feel an overwhelming sense of relief at the bliss of Summer holidays, weekends at the beach, and BBQ’s with friends, but the key word here is overwhelming. We should be feeling relaxed and settled butnow that work is about to go back full-swing we start to panic about deadlines, trying to fit our work clothes, getting the kids ready for a school year and anything else you have thrown into resolutions.  Doesn’t leave a lot of room for actually being calm now does it? If you’re stressed already and are feeling the pressure of everything then here are 5 things to do right now to help bring you back and calm you down. Great if the kids are just getting on your nerves also. Take a deep belly breath. Diaphragmatic breathing works wonders on calming our sympathetic nervous system and bringing our blood pressure down. A few breaths deep into your abdomen rather than your upper chest is the first step to reducing panic Get outside. A short 5 minute break with some fresh air and some vitamin D works...

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Gut health is very importantly one of the leading areas of research in nutrition, mental health and weight management. We understand now, more than ever that the link between our gut bacteria and our mental and physical health goes hand in hand. Let's look at how we can take real notice of what our toilet habits may be telling us. When every cell in your body, every hormone and every organ relies on your gut absorbing the maximum amount of nutrients in order to function at its best... when stress, toxicity exposure, processed food, alcohol and especially medications like the pill and antibiotics compromise the ability for your gut to do its job, then you start to understand why all health starts in the gut and this is where we need to look first if you are not meeting your goals.  How do I know my gut is working how it's meant to? You should feel energised after you eat your meals, not lethargic  You should not be bloated, or have painful gas or cramps when you eat You should have two-three easy to pass bowel motions everyday. They should be solid, brown, and not awful in smell You should sleep well...

Read “IS YOUR GUT WORKING CORRECTLY? HOW TO RECOGNISE SYMPTOMS AND WHAT TO DO ABOUT THEM.”

Inflammation in a full physiological explanation is a complicated and extensive topic, especially when related to damage caused by inflammation and chronic diseases it's involved in. Chantal is going to break this topic down into just a few key points and some important advice for you as the issue of inflammation becomes more understood and the risks become clearer.  What is inflammation? Inflammation is an immune response we require to survive. When a pathogen or toxin causes damage to our cells, or we sustain a physical injury like a cut finger, inflammation is the process that causes repair and healing. The signs of inflammation are heat, redness, swelling and pain, and sometimes loss of function. These are normal, and they tell us that our body is fighting to fix the problem.  If we need inflammation to survive then why is it negative? Inflammation to fix acute injury or cell damage is paramount to our survival, and when we're injured this is crucial for us to heal. What becomes negative is when we are exposed to inflammation constantly, putting stress on our body and immune system due to our lifestyle choices, diet choices and environmental stressors. Worrying degenerative diseases like Alzheimer's and...

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We know food and exercise is a major contributing factor to our success when it comes to weight loss and to healthy habits, but what else will be beneficial to our journey? We look at the top five factors that can influence your journey, that have nothing to do with your exercise regime or your food choices.  De-clutter your kitchen One of the biggest limitations to how well people can cook, eat and live is how much clutter they're surrounded by. Nobody wants to spend time in a kitchen that is messy or stressful, so take some time out to de-clutter your space and make it a sweet haven. You want to enjoy spending time in a place that will allow you to try new foods, cook more with the family, or simply be a place you love spending some alone time in. Make the kitchen your happy place! Active relaxation We often forget that the key to a fit and healthy body, and a happy mind and soul, is rest and repair. If you're over-training and seeing little results, it's likely you're not allowing your body to repair appropriately and therefore putting stress and limitations on its ability to grow...

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We are confronted with supposed "health foods" every day. Some of which are affordable and easy to cook with, while others are more obscure and expensive. Some of the most popular health foods may be great for some and not so great for others so we look at the pros and cons of some common options available. We also give you a recipe with amazing super ingredients that really should be the focus of your health and wellness journey.  Coconut oil  The positives include its stability at high heat making it better and safer for cooking unlike other plant oils, which become toxic when degraded by heat, and its antibacterial and anti-viral effects on your body. If added to a diet already high in saturated fat and unhealthy processed foods however, then you’re not doing your body any favours by upping even more calories. We use coconut oil in small amounts when roasting vegetables or in raw vegan recipes combined with clean fats like avocado, nuts, and organic milk. Buy organic where possible, and don't over do it unless you're eating 90% plant foods.  Coffee  Packed full of polyphenols which work as antioxidants to fight off free radicals in your body that cause...

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We make a real effort here at PHD to learn more about the amazing world we live in, and traveling is the top of our priority list for ways to immerse ourselves in other culture and adventure. While we firmly believe holidays are meant to be relaxed and enjoyed without rules, here are our top tips to stay a little on the wagon, and maintain your health.    1. Always eat breakfast Where possible make your own. Eggs, local fruits, oats and nuts, organic milk etc can be found in most destinations and if you eat a good quality whole food brekkie, you'll find you have more energy to explore.   2. Move and explore everywhere. Gyms are no-go on proper holidays for us, but so is taking the escalator at the airport. Way too much to see and do outside, no matter the weather, so find a local track, the beach, a bike or a hike and get out there.   3. Eat local cuisine, rather than familiar take out. So many people eat food they recognise from their own country (don't get us started on how many Aussies we see in Europe looking for McDonalds) but locally made...

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The GOOD and the BAD you should expect on your health journey. It's common to start your weight loss or feel great journey with a real bang and expect to feel amazing, to kick ass, and to look how you want to within a few weeks only. The reality is often the complete opposite, so we touch on some of the good and the bad expectations of your health journey.  A couple of important things we want everyone to understand is that health is most definitely not a box that once you're there, you'll just hang out with all the other healthy people forever, happily ever after. More realistically it is a terrain full of obstacles and hurdles that for every step closer you get to "healthy" the goals change and the direction you need to travel is different to last week.  THE BAD It's not easy.  In fact, sometimes it feels damn near impossible. Someone brought some ice cream over, and you promised yourself you wouldn't have any, but two bowls in, you're feeling awful, yet still spooning more into your mouth. It happens, but it is important to figure out to get over it.  It hurts.  Starting out is tough, mentally...

Read “Health journey 101 - We look at the highs and lows”

Natalie Brady explains how to boost your immunity in 10 simple steps and with winter well on its way, we couldn't be more excited to share her blog with you.  Don’t wait until it’s too late. With winter around the corner it’s time to up your nutritional game and put some steps in place to keep your immune system and energy levels strong. Preserving and improving your nutritional status is vital if you want to obtain a strong immune system. “Let food be thy medicine”, is something I strongly believe in. Food has the ability to help support our bodies needs through times when common winter illnesses start to sneak upon us. The immune system needs a lot of support from nutrients and there are specific nutrients we require specifically for our immunity. These include vitamin C, vitamin D and zinc most importantly. Consuming foods rich in these nutrients is the best place to start; however it is also important to look at lifestyle habits which may suppress your immune system. Here are my top 10 diet and lifestyle tips to keep a strong and balanced immune system so you can stay healthy and avoid infections. 1. Eat a well-balanced diet Eat real...

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Brilliant Buckwheat and Banana Bread Recipe A seed-like grain; that contrary to its name, is actually gluten and wheat free and comes from a flowering plant related to rhubarb. It is one of the most versatile ingredients in my pantry and one of my most desired. Ground into a flour; it rises and binds better than other gluten free options, goes great in place of rice in hot dishes, but as a raw ingredient; sprouts perfectly for raw salads, bircher muesli, and sprinkled on porridge. If you don't eat oats, then you can use buckwheat exactly the same way to make a protein packed porridge for yourself. For many people with gut issues or IBS, buckwheat when prepared properly sits much better without symptoms.  With a high protein content, this triangular seed packs a fairly decent punch nutritionally. It’s high in fibre for a healthy and active digestive system, is an excellent source of and contributes to a healthy cardiovascular system by being a good source of magnesium, which is required for lowering blood pressure and delivering nutrients through relaxed blood vessels. Here is our recipe for a healthy banana bread using buckwheat flour, making it gluten free, and rich in protein with...

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Fasting or controlled eating patterns are gaining popular attention and scientific endorsement. Does that mean it’s safe and healthy? We asked Chantal to share her thoughts on intermittent fasting to help you decide if this approach is right for you.It’s important to say right away that fasting of any sort is not for everyone and must be incorporated into a lifestyle supported by predominantly whole and unprocessed food, limited alcohol and plenty of water.Note: If you’re not quite ready for this path, switching to a whole food diet might be the first change your body is craving. You can read more about this here.The benefits of fasting aren’t particularly new to the health world. Those who incorporate fasting periods into a balanced and whole food lifestyle may observe improved energy, better quality sleep and more mental clarity. For thousands of years humans have seen the positive effects of intermittent fasting for many population groups, including longer and healthier lifespans and less disease. A great article has been researched and written here if you want to read more. Whether you’re following a 5:2 lifestyle, or a 16/8 intermittent fast every few days, you must still be eating plenty of fresh fruits and vegetables, quality...

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The concept of life management or coaching can sound boring at times, but taking control of your own path and living the best possible life should be the most motivating and exciting idea ever! Our favourite chiropractor Harley Klinac from Outspoken Chiropractic explains the most important aspects of your life that should be taking the lead in your thoughts and actions.  Control what you can, and the rest will follow: 6 factors that will change your life Think of life on a sliding scale; you are either sliding up the spectrum toward life expression or, sliding down toward death expression. We can apply this model of thinking to everything we do, every meal we eat, every thought we manifest. It’s about taking ownership of who you are, where you are currently at, and where you are going. Unplugging from the ‘matrix’ and taking control of your own health, and the performance you are putting out to the world. It’s futile expending energy on the things we cannot change, but imperative to be conscious of the things we can if we want to succeed in life. To create an environment which supports health, life, and performance, not dis-ease, illness, and death. A lot of factors in...

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Spring has well and truly come to the party and with the increase in temperature, in our desire to be outside, and of course with summer around the corner, let's look at the top 5 plants coming into season this spring, what they're good for, and how to store them. If you're good in the garden then you might like to grow some of these beauties yourself, or look for your local markets for the freshest options.    Beetroot We can't write out anything on spring veg and not include our favourite of all time. Coming into its real season in November we love the rich source of betalains that give it its red colour. These red pigments help boost the body's natural detoxification processes and are also anti-inflammatory. It is the main reason we use them in our heart beet juice. You can store the roots in your vegetable drawer, but don't forget their leaves are also edible so enjoy sliced in salads and store in your crisper.    Watercress This is an underrated and under grown vegetable in most homes. Rich in vitamin C, folate and vitamin A, this is an exceptional salad ingredient. While it can be...

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So we're all aware the term "wholefood" is being thrown around left, right and centre but do you know what it really means? Whole food is part of what we consider to be the real food movement - a massive shift away from processed food items like muesli bars in a box, soups in a paper box, breakfast cereals with 'added minerals and vitamins,' but sugar as their first ingredient and then a fairly long list of unrecognisable ingredients thereafter... on to food that our grandparents and great grandparents would recognise, things we can grow ourselves, and food in its most naturally available state with as little human interference as possible. It means an apple, not a stick made from apple flavour, mixed with flavour enhancers, mixed with concentrated and heated apple juice and salt pressed into a bar with emulsifiers and given to your child as a serving of fruit. They are not the same thing! Whole food goes hand in hand but is not limited to, home cooking, healthy alternatives to the biscuit packet, and of course it is the premise of what we do here at Pure Health Delivered. Starting to make more sense? Carrots, lemons, almonds, olive...

Read “WHAT IS THIS 'WHOLEFOOD' YOU SPEAK OF? WE GIVE YOU THE SCOOP!”

As the leaves well and truely start to change colour and the temperature most definitely cools down, we realise we're in the middle of a wonderful autumn. To prevent illness and the usual change of season colds, we want to ensure we're well fed, well nourished and well rested.  We want to continue to keep our body in a healing state rather than stressed so it's important to make the most of the delicious meals that come with very little prep, and as a bonus, last longer in our fridge and freezer than any summer salad was ever going to.  Slow cookers, soup pots and warming recipes should all be getting a good workout again so Chantal shares with us her favourite soup recipe this month, and why it's one of the most nourishing.  Roasted vegetable and creamy kale soup recipe This recipe is both superfood filled, and also really handy for busy mums and professionals. You can use left over roasted vegetables from one evening (it's usually our Sunday night roast leftovers) to create a large pot of soup that can be enjoyed the next day and frozen for emergency meals when desired.  We pack onion and garlic into...

Read “WARMING OUR SOULS WITH SOUP - OUR LITTLE SOUP RECIPE”

Okay, so we’re done with colder months but the mantra of “Summer bodies are made in the Winter” is ringing through your head with the guilt of not having done a single thing about that. If you’re not a bootcamp fan, and the thought of 5am whistles and sprints make you roll over in bed and switch your alarm to snooze, then how about you just start smaller. We don’t all have to be in the gym throwing tin around to feel good about ourselves. Research shows that simply moving more often, for shorter periods is a great way to maintain the benefits of exercise, and while I do suggest adding two vigorous sessions per week in there eventually, let’s start, by just starting. As the weather warms up and the mornings are a little bit brighter, head out to your local park or beach for a wake up walk and this quick body weight work out. 15 minutes and nothing that will kill you is a great way to boost some endorphins, and remind your body of the positives of movement and strength. Don’t under estimate the power of simplicity. Complete each exercise 10 times and then complete the whole round 3 times....

Read “KEEPING IT SIMPLE - STARTING THAT SUMMER EXERCISE ROUTINE”

We are surrounded by websites, facebook pages, groups and people who are telling us how to live our lives and be the best we can be. But, is it actually working?  Are we learning how to make sustainable changes? Are we understanding what the processes are behind why we make choices that may be negative, or are we simply learning what new fads, new beauty products and new foods are being advertised by these people and groups?  What is good and bad motivation? We love empowerment when it comes with positivity. If a simple post of a beach makes you strive to get outdoors and take a moment to yourself then in our world, this has worked in a positive and empowering way. If seeing an image of a green smoothie gives you the inspiration to go make one for your afternoon snack, then great! This is what the power of social media in health is designed for.  On the other side though, you've just seen your favourite trainer put their 4th new pair of shoes up in a single week. You feel just a little self-conscious that you've had a dental bill come in and a car fail its...

Read “ARE YOU REALLY BEING MOTIVATED?, TRY THESE 6 MOTIVATIONAL GROUPS.”

You've already had a flick through your wardrobe and decided that the impending warmer weather will give you a great excuse to clean out the old crap and get some new items for the hangers. Your wallet is already complaining but you're fizzing at the idea of some sweet new shoes, and those cut off shorts you've been eyeing up online. But is your body ready for those shorts? Is your health ready for the BBQ's? Are you ready for Summer; which is officially the next season in line?It's time to Spring-clean out the nights wrapped up in blankets, eating chocolate and watching DVD's and bring in some cleansing food, some blood moving and toxin removing exercise, and who are we to judge if you need some new sneakers while you're at it?If you are one of our seasonal juice cleansers, then you're probably already preparing for a 3 day cleanse, followed up with a healthy diet consisting of some whole salads, quality protein, and cellular health boosting fats along with also stocking the pantry with some healthy snacking options!If you are wanting to embark on your spring clean out with us, then Chantal, our nutritionist, has her top 5...

Read “OUR 5 SPRING CLEAN OUT TIPS”

We’ve spent the last couple of years exclaiming quite proudly, our ability to function with a lack of sleep, copious gym work outs, dancing all nighters and lack of perceived need for quality shut eye… now we are less than proudly displaying it under our eyes, in our skin, with our mood and in our bodies. If sleeplessness is catching up on you, or your body is just telling you it’s time to take it easy then here are our top tips for a good night, sans partying.1. Say ‘no’ more oftenIt’s coming up to one of the busiest seasons in our year and it is in most people’s heart to want to say yes to everything and everyone to please them. Working all day combined with late nights make us look and feel older than we should and cause cellular damage that can take a lot of repair. It is important for you to prioritise and be aware that you don’t have to say yes to everything. Learn to say no thanks, run yourself a bath, light your favourite candle, and take a break this coming weekend.2. Drink more teaHerbal teas at night do wonders for hydration and for calming the body. Replace your...

Read “IMPROVE YOUR SLEEP WITH THESE 4 TOP TIPS”

We all love the sweet smell and wonderfully bitter taste of that perfect espresso mixed seductively with velvety milk, and now that both the WHO have deemed it good for you, and experts like Cliff Harvey are preaching its positives, should we really be so worried about those creamy cups of espresso?Should we keep our addiction in check? Caffeine itself is a stimulant that releases small amounts of adrenaline into your blood. It blocks receptors in your brain responsible for fatigue and drowsiness which can be incredibly handy when you need to be alert and focused on a task, but it is not so helpful when you are trying to sleep. Dopamine is a neurotransmitter released in your brain when you consume coffee, and it is responsible for feel good aspects in your body; often referred to as your brain’s happy-drug. It is also released when you laugh and when you exercise so if you combine good coffee with good friends, your mood can be elevated by a simple $4 cup of joy. What are the negatives?Everyone has different levels of caffeine tolerance and while some can build this up over weeks or years of increased caffeine intake, my recommendation is to keep your tolerance fairly low. If you...

Read “OUR POSITIVE COFFEE ADDICTION + 4 HEALTHY ALTERNATIVES”

In an age where everything has to contain 3 superfoods and take an hour in the kitchen, it's time to take a moment to remember just how important and beautiful simplicity can be.Whether you are vegan, paleo, eating meat with your dinner or feel like something lighter, this side dish recipe can always be a main dish and you just add what ever you like to it.Simply steam 2 cups of broccoli and 1 cup of whole green beans per person for 2 minutes. Then panfry everything with your favourite oil (I've used coconut) and some pumpkin seeds for 2 minutes on high, turning throughout.Serve with fresh red capsicum on top which is rich in vitamin C for iron absorption from your broccoli, and you're well on your way to delicious goodness in under 5 minutes.Protein, vitamins, minerals, fiber and delicious!

Read “BACK TO BASICS-SIMPLE RECIPE IDEA FOR BETTER NUTRITION”

Our favourite foodie heaven in Melbourne You can read a top 10 favourite places to go in Melbourne written by 5 different people and you'll find it rare to have the same thing twice. That isn't because we don't all agree, it is simply because you're so spoiled for choice when you eat and drink your way through Melbourne's stunning city, beautiful botanic gardens and ultra-cool suburbs.  If you're heading there soon then Chantal wrote just a few suggestions of places to go below, and while there are so many amazing choices, here are some awesome suggestions on where to start. 1. Vegie Bar(Official Page) Brunswick St, is by far one of the best (and most affordable) vegetarian and vegan restaurants. Don't stress if there is is a waiting list, just relax in the back bar with a kombucha cocktail. 2. Drugstore Espresso on Toorak Rd gave me the best brekkie ever. Beetroot and quinoa fritters on pumpkin and cauli purée, great coffee and epic service. If you're staying in South Yarra like we were, then this can't be missed and is an easy 3 minute walk to Chapel Street. 3. Take a trip up to the slightly secret 55th floor of the Rialto building on Collins Street...

Read “7 'must visit' foodie spots in Melbourne”

  Our favourite foodie heaven in Melbourne You can read a top 10 favourite places to go in Melbourne written by 5 different people and you'll find it rare to have the same thing twice. That isn't because we don't all agree, it is simply because you're so spoiled for choice when you eat and drink your way through Melbourne's stunning city, beautiful botanic gardens and ultra-cool suburbs.  If you're heading there soon then Chantal wrote just a few suggestions of places to go below, and while there are so many amazing choices, here are some awesome suggestions on where to start. 1. Vegie Bar(Official Page) Brunswick St, is by far one of the best (and most affordable) vegetarian and vegan restaurants. Don't stress if there is is a waiting list, just relax in the back bar with a kombucha cocktail. 2. Drugstore Espresso on Toorak Rd gave me the best brekkie ever. Beetroot and quinoa fritters on pumpkin and cauli purée, great coffee and epic service. If you're staying in South Yarra like we were, then this can't be missed and is an easy 3 minute walk to Chapel Street. 3. Take a trip up to the slightly secret 55th floor...

Read “Why we love Melbourne and our top 7 places to eat”

I love this cartoon on how digestion works by The Awkward Yeti. It reminds me of a couple of important points we often forget in regards to digesting our food. 1. Our stomach doesn't have teeth, so you have to learn to chew your food properly. That's what your mouth and teeth are there for. We all too often swallow a half chewed mouthful just to shovel the next one in. Slow down, and make it count.  2. Keep stomach acid at a low pH to break down food and ensure the nutrients inside are available for absorption. Encourage this by adding citrus fruits to meals, drinking lemon water and having a teaspoon of ACV with water in the mornings. The more we break our food down, the more we get out of it.  3. Maintain healthy gut bacteria by eating fermented foods, reducing processed, avoiding unnecessary medications and by managing stress. This is so key, and people often forget that simply eating good food isn't enough, you have to make it work for you too.  4. Poop every day! Find 'your regular' and move that food waste through and out in a healthy way. Every day or twice a...

Read “5 easy steps to better gut health”

The GOOD and the BAD you should expect on your health journey. It's common to start your weight loss or feel great journey with a real bang and expect to feel amazing, to kick ass, and to look how you want to within a few weeks only. The reality is often the complete opposite, so we touch on some of the good and the bad expectations of your health journey.  A couple of important things we want everyone to understand is that health is most definitely not a box that once you're there, you'll just hang out with all the other healthy people forever, happily ever after. More realistically it is a terrain full of obstacles and hurdles that for every step closer you get to "healthy" the goals change and the direction you need to travel is different to last week.  THE BAD It's not easy.  In fact, sometimes it feels damn near impossible. Someone brought some ice cream over, and you promised yourself you wouldn't have any, but two bowls in, you're feeling awful, yet still spooning more into your mouth. It happens, but it is important to figure out to get over it.  It hurts.  Starting out is...

Read “Health Journey 101 - What you need to know!”

We are surrounded by websites, facebook pages, groups and people who are telling us how to live our lives and be the best we can be. But, is it actually working?  Are we learning how to make sustainable changes? Are we understanding what the processes are behind why we make choices that may be negative, or are we simply learning what new fads, new beauty products and new foods are being advertised by these people and groups?  What is good and bad motivation? We love empowerment when it comes with positivity. If a simple post of a beach makes you strive to get outdoors and take a moment to yourself then in our world, this has worked in a positive and empowering way. If seeing an image of a green smoothie gives you the inspiration to go make one for your afternoon snack, then great! This is what the power of social media in health is designed for.  On the other side though, you've just seen your favourite trainer put their 4th new pair of shoes up in a single week. You feel just a little self-conscious that you've had a dental bill come in and a car fail its...

Read “Are you really being motivated?”

We completely understand how miserable winter training can be when you have to battle to get out of your warm bed. We know you're often battling headaches and a constant runny nose that even a pre-school child would have trouble competing with. We also know that the idea of a pie, a burger, and a second glass of wine with your chocolate sounds better and tastier in the winter than a spinach smoothie or another kale salad. BUT we also know that once you've warmed up, exercise makes you feel better and fight illness. We know that the feeling of walking out of the gym with a post-sweat glow is much better than the feeling of regret for another endorphin hit missed. We know that hot soups, warming vegetable based slow cooker meals, and homemade cereals can be just as healthy as the colder choices you'd enjoy in the summer.We want to encourage you to feel better, stronger, fitter and more energetic this winter, than any other winter. We want you to do this by regular movement and by quality whole foods, vegetable juices and some self-love! Why it matters more to maintain regular movement and healthy eating habits in...

Read “Do not wait until Summer to get fit, strong and healthy!”

  The concept of life management or coaching can sound boring at times, but taking control of your own path and living the best possible life should be the most motivating and exciting idea ever! Our favourite chiropractor Harley Klinac from Outspoken Chiropractic explains the most important aspects of your life that should be taking the lead in your thoughts and actions.  Control what you can, and the rest will follow: 6 factors that will change your life Think of life on a sliding scale; you are either sliding up the spectrum toward life expression or, sliding down toward death expression. We can apply this model of thinking to everything we do, every meal we eat, every thought we manifest. It’s about taking ownership of who you are, where you are currently at, and where you are going. Unplugging from the ‘matrix’ and taking control of your own health, and the performance you are putting out to the world. It’s futile expending energy on the things we cannot change, but imperative to be conscious of the things we can if we want to succeed in life. To create an environment which supports health, life, and performance, not dis-ease, illness, and death. A lot...

Read “Guest Chiropractor Harley talks life management”

  Sleep is one the most important and critical parts of our human routine. As most of us are familiar with, a bad nights sleep results in a lack of energy and focus, along with a countless number of other side effects but even so, sleep is often something we take for granted. We forget that a variety of environmental, emotional and physical aspects of our lives affect our sleep quality. My philosophy on sleep is simple! Think of your sleep as building your savings account, and your daytime as you spending from this same account. When you have had too many late nights and long days, this is the same as having spent too much from your savings account without adding to it – eventually you are running low or already in debt. This is the time we look into stimulants like sugars and coffee, only adding to this debt situation. In our fast-paced world sometimes there aren’t enough hours to catch up on sleep, I’m familiar with that feeling myself too; however there is one essential aspect that you need to focus on, and that is QUALITY. The quality of your sleep will determine how refreshed you wake and...

Read “Guest Naturopath Selina explains sleep and how to get the best!”

The weather really took a good turn last weekend as more of us took to the beach and the backyard. That however, came with the realisation that our skin needs a wee bit of attention.We’ve chosen 5 top ways to get your skin glowing this season. GENTLY exfoliate. This means, don’t aggressively scrub your skin off. Your skin is a protective organ and damaging its cells compromises its integrity. Use a firm, but not harsh dry brush on your body weekly, and a gentle facial scrub once a week. Eat your skin food. Avocado, nuts, seeds, cold pressed oils, fatty fish and fresh fruits and vegetables are digested to provide key nutrients for skin repair, glow, and nourishment. If your nutrition isn’t what it should be, you’ll see it in your skin, so start from the inside out. Drink more water. Yes, you have heard this before but hydrating your skin helps to repair and slow down the appearance of fine lines. If you don’t want to age too quickly, then water is your first step. Moisturise with natural oils. Our skin requires fat to do its job and in order to prevent it trying to compensate for a lack of oil, you should find the...

Read “SKINFOOD AND NUTRITION - 5 TOP TIPS TO A 'FRESH COAT'”

Inflammation in a full physiological explanation is a complicated and extensive topic, especially when related to damage caused by inflammation and chronic diseases it's involved in. Chantal is going to break this topic down into just a few key points and some important advice for you as the issue of inflammation becomes more understood and the risks become clearer.  What is inflammation? Inflammation is an immune response we require to survive. When a pathogen or toxin causes damage to our cells, or we sustain a physical injury like a cut finger, inflammation is the process that causes repair and healing. The signs of inflammation are heat, redness, swelling and pain, and sometimes loss of function. These are normal, and they tell us that our body is fighting to fix the problem.  If we need inflammation to survive then why is it negative? Inflammation to fix acute injury or cell damage is paramount to our survival, and when we're injured this is crucial for us to heal. What becomes negative is when we are exposed to inflammation constantly, putting stress on our body and immune system due to our lifestyle choices, diet choices and environmental stressors. Worrying degenerative diseases like Alzheimer's and...

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Is weight loss your goal, but it's not quite working for you or are you struggling to get into the right mindset?  Sometimes it takes more than a few less potato chips and a few more boot camps to really start to move those unwanted kilos but what if you think you're on the right track, but something is missing.  What most people don't realise about losing weight is that it is often limited or negatively affected by exposure to toxins, processed foods, sleep quality, and most importantly stress. If you're one of those very common people who may binge one evening and then feel guilty about it for days, starving yourself to "un-do" that one night, then you're actually putting more stress on your body and doing more damage than that burger and ice cream did at the time. What is important is creating a mindset that moves away from negatives, long lists of food to avoid, and rules you'll just break. Instead you need to focus on self-love, healing, and nourishing your body from the inside out. You can't see positive changes on the outside, if you're not creating positive changes on the inside - both mentally and...

Read “Are you working hard but struggling to shed the kilos?”

Natalie Brady explains how to boost your immunity in 10 simple steps and with winter well on its way, we couldn't be more excited to share her blog with you. Don’t wait until it’s too late. With winter around the corner it’s time to up your nutritional game and put some steps in place to keep your immune system and energy levels strong.

Read “Guest blog - 10 ways to strengthen your immunity!”