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Salmon & Courgette Frittata

This Salmon & Courgette Frittata from The Aussie Body Diet  is a high-protein start to your day and it is great for detoxing, with its combination of chelating agents, parsley and coriander. To get rid of excess water from the courgette, grate directly into a clean tea towel and twist until the courgette is completely dry. If courgette is not your thing, you can substitute any vegetable you prefer. Serve with a fresh garden salad.

Aussie Body Diet

 

Serves: 4

Ingredients:

80 ml extra virgin olive oil, plus extra for greasing

1 large onion (220 g), roughly chopped

1 garlic clove, crushed

10 small courgettes (1 kg), coarsely grated and excess water squeezed out

6 large eggs

2 x 85 g tins salmon in spring water or brine, drained; flesh, bones and skin mashed with a fork

1 tablespoon chopped coriander leaves

1 tablespoon chopped flat-leaf parsley sea salt and freshly ground black pepper

Method:

  • Preheat oven to 180 C. Grease base and sides of a large baking dish with oil.
  • Saute onion with olive oil in a large, deep saucepan or small frying pan over medium– high heat until brown (about 5 minutes). Add garlic and courgettes and cook over medium– high heat for 10 minutes, stirring occasionally.
  • Turn off heat and leave to cool for 20 minutes.
  • In a mixing bowl, beat eggs lightly with a fork, then add salmon, coriander and parsley. Add courgette and onion mixture, season with salt and pepper and mix until thoroughly combined.
  • Pour egg mixture into prepared dish. Bake for 40–45 minutes or until golden brown on top and cooked when tested at centre with a skewer.
  • Take out of the oven, leave to cool for 10–15 minutes and cut into large slices.

Aussie Body Diet

Saimaa Miller

The Aussie Body Diet: A Happier, Healthier You in 14 Days

£14.99, available from Nourish Books

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Buckwheat Pancakes

For this recipe of buckwheat pancakes from The Aussie Body Diet: A Happier, Healthier You in 14 Days by Saimaa Miller, you do need a blender or food processor to break up the coconut into the desired consistency. If you don’t have one, you can substitute coconut cream. These pancakes are very versatile and can be served sweet or savoury – try sheeps’ yogurt, fresh fruit and almond butter, or avocado, wilted spinach and cherry tomatoes.

Aussie Body Diet

 

Serves: 2

Ingredients:

1 young coconut

80 g buckwheat flour

30 g flaxseed

1 teaspoon coconut butter, melted a pinch of sea salt or Himalayan rock salt

1 tablespoon pumpkin seeds

1 tablespoon sunflower seeds

olive oil, for frying

Method:

  • Blend 175 g of the flesh and 250 ml of the juice of the coconut until smooth.
  • Mix all ingredients except pumpkin and sunflower seeds in a large mixing bowl until you have a smooth batter. The mixture should be quite gelatinous and sticky.
  • Mix pumpkin seeds and sunflower seeds together in a small bowl. Scoop out 11/2 tablespoons of mix and set aside in a small bowl. Add remainder of seed mix to buckwheat batter and mix together.
  • Heat a little olive oil in a frying pan over medium heat and drop about 3–4 tablespoons of batter into the pan. Cook for 1 minute and then sprinkle 1 teaspoon of the seed mix on top. Cook for another 30 seconds and then flip the pancake over. Cook for a further 2–3 minutes until pancake is golden brown and repeat with the rest of the mixture.

Aussie Body Diet

Saimaa Miller

The Aussie Body Diet: A Happier, Healthier You in 14 Days

£14.99, available from Nourish Books

Sign up for our newsletter to get our new articles straight to your inbox every month.

#14days of Wellbeing Round Up

We hope you have enjoyed the past 14 days! We loved sharing our wellbeing tips and tricks with you. If you would like to find out more, and to be informed about the next time we do the #14days of wellbeing, please sign up to  our newsletter!

The books that we have included, and you might like to delve into a little deeper, are:

SuperchargedGreen

 

Christine Bailey
The Supercharged Green Juice & Smoothie Diet
£10.99 | Available from Nourish Books

 

 

 

 

 

AussieBody_front

 

Saimaa Miller
Aussie Body Diet
£14.99 | Available from Nourish Books

 

 

 

 

 

index2

 

Jo Pratt
In the Mood for Healthy Food
£ 20.00 | Available from Nourish Books

 

 

 

 

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Aussie Body Secrets – Movement

 

‘No pain, no palm; no thorns, no throne; no gall, no glory; no cross, no crown.’ – William Penn, 1644–1718

Move it or lose it. We’re designed to move, not sit at a desk all day. Movement eases tension, boosts circulation, stimulates the metabolism, releases endorphins, fires up the libido, wards off disease . . . the more you move, the more enriched your life will be. We all know how good exercise is for us, but we are so good at finding excuses not to do it. Exercise should be a habit, just like flossing or checking Instagram. There are no shortcuts; you can’t outsource it. But regular exercise doesn’t need to be a chore.

You don’t need to log hours in the gym, running on the treadmill like a hamster on a wheel. And you don’t need to pay a drill sergeant. Exercise can be anything you want it to be – the more varied the better. Just move your body. Some days you’re itching to put on your trainers; some days you’d rather defrost a fridge than exercise. I get it. Even on the difficult days, just try. Do something. Consistency is the key.

When you use your muscles for more than just lifting shopping bags, they increase in strength and size. They become less easily fatigued and work more efficiently. If you don’t use your muscles enough, they can literally waste and everything becomes difficult. When you exercise, your heart – the most important muscle – works harder to pump blood around, as there’s an increased need for oxygen. Your cardiovascular system becomes more efficient and better at circulating oxygen even when you’re stationary. Everything becomes  easier: climbing stairs, chasing after toddlers and, yep, carrying shopping bags.

Cardio Health
When we exercise, our hearts have to work more efficiently to pump the blood around as we need more oxygen for proper cell functioning. The more we exercise the more toned our cardiovascular systems become, circulating more oxygen even when we’re not exercising. This naturally stimulates a feeling of wellbeing, as I believe oxygen is alkalising to the blood.

The Lymphatic System
The lymphatic system is a network of tiny vessels and a major part of the immune system. It removes excess fluid – called lymph – from the tissues of our body, stops off at lymph nodes where white blood cells attack bacteria, microbes and cancer cells, then returns the filtered lymph to the bloodstream. If the lymphatic system isn’tworking properly, a range of illnesses can develop, such as oedema, glandular fever and even Hodgkin’s disease.

Unlike the bloodstream, the lymphatic system doesn’t have a built-in pump: it relies solely on muscular contraction to move the lymph in one direction (towards the heart). If you don’t move, the system breaks down. Activity, massage and dry skin brushing help to keep lymph moving.

Your Brain
Exercising not only helps with circulation, muscle growth and lymphatic drainage; it’s also essential for optimal cognitive function. When you work out, your blood transports more oxygen – food for your brain. In a study of 1.2 million Swedish men, fit twins scored higher IQs than their less-fit brothers. Exercise is also strongly associated with a reduced risk of dementia as it slows down the age-related shrinkage of the frontal cortex, which is important for memory and recall.

The relationship between exercise and mood is now well documented. Exercise stimulates the release of neurotransmitters such as norepinephrine, serotonin, dopamine and endorphins – chemicals that significantly lift your mood. It makes you feel good. Researchers believe regular exercise can help treat depression.

What’s more, exercise stimulates our brains to produce new neurons, and ‘anti-ageing’ hormones such as dehydroepiandrosterone and growth hormone. Each neuron is linked by synapses, which permit an electrical or chemical signal to pass through, allowing communication. Each time we repeat a thought or action (see Visualisation Practice, page 27), these synapses grow stronger.

Exercise helps us achieve our very best, inside and out. If you want it to, exercise can push boundaries, increase pain threshold and boost focus and tolerance. Overcoming physical challenges hones the mind. Top athletes are very determined characters because they constantly test their limits, make mindfulness part of their daily lives and never, ever give up.

Movement is vital to weight loss. Nothing new here. You simply need to follow this equation: expend more energy than you take in. Exercise more, eat less. And if you build more muscle through weight-bearing and resistance exercises, you’ll burn more calories when you’re doing nothing. Lucky for those of us who like to indulge!

If you diet but don’t exercise, you’ll still lose weight. But you’ll shed muscle as well as fat and when you regain weight, it all comes back as fat. Every time you lose muscle through dieting, you reduce your ability to burn fat. It only gets harder and harder to fight the fat. Cardiovascular exercise is important for everybody, but especially relevant to weight loss. It means working up to 80 per cent of your maximum heart rate (your MHR is roughly 220 minus your age). So if you’re running with a friend, you won’t be chatting.

Staying active is essential for cardiovascular health, preserving and building muscle and losing excess lard. In turn, your self-esteem shines. I won’t lie to you: it requires a bit of commitment and dedication. Make it easier on yourself by choosing an exercise schedule that suits your lifestyle. If you’ve got kids, play chase in the park for an hour. If you loathe gyms, buy a Pilates DVD. If your schedule’s busier than the Prime Minister’s, cycle or walk to work. If you can incorporate exercise into your routine, it will give you so many gifts. Your brain will be clearer; you’ll work smarter, not harder. You might even be able to leave work sooner and have more time for yourself. You might find you’re less snappy at the kids or your partner thanks to those wonderful happy hormones. You’ll feel more alive.

For optimum fitness, vary your type of sport, intensity and duration. Include conditioning as well as cardio. All athletes now incorporate some form of stretching or yoga as an essential part of their training. Yogis say, ‘You can tell the age of a person by the flexibility of their spine’, and it couldn’t be more true – as we age, our bodies become more acidic, and acidity makes us rigid. Stretching and yoga are deeply alkalising as they aid in oxygenating tissue, while removing metabolic acids, preventing injuries and keeping us youthful to boot.

If you want to know more about Aussie Body Diet, you can visit Saimaa’s Website or our website.

Aussie Body Diet

Saimaa Miller
Aussie Body Diet
£14.99, Available from Nourish Books

 

 

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Saimaa Miller is This Month’s Instagrammer

Meet Saimaa Miller, author of Aussie Body Diet, recently published in paperback. To honour the UK release of Aussie Body Diet, she is taking over our Instagram account for the next two weeks. Take a look at her photos visiting Nourish Books Instagram, and keep updated with her latest posts from Australia.

What is Aussie Body Diet?
The Aussie Body Diet is quite simply a fad-free approach to your health. It is about changing your relationship with food, thoughts and movement, with the understanding that it’s all about balance. The Aussie Body Diet is an entirely different approach. It’s designed to help you achieve optimal wellbeing, reach a happy weight and have you feeling the best you’ve ever felt. Readers will discover the seven secrets to optimum health, learn which type of detoxer they are, and be able to devise the program that is right for them. The book has an array of amazing tips that will help guide readers along the way. With case studies from celebrity clients that reveal their experiences and advice that are very encouraging.

Saimaa Miller

How does Aussie Body Diet differ from other diets?
The Aussie Body Diet is based on traditional naturopathic principles. I am an accredited naturopath, nutritionist, herbalist, health coach and detox specialist. I have been working in the health industry for twenty years, long before it became the delightful trend it is now. So this diet is different as it combines several areas of technique along with many years of hands on experience. It is a holistic program, which means treating not just the body, but also the mind.

What is the first step to start an Aussie Body Diet?
The art to a successful detox and first step to an Aussie Body Diet is planning. Preparing your mind by setting goals and clearing your calendars and much as possible. Preparing your body by clearing out the fridge and pantry and doing the shopping before you start and asking for support from your loved ones.

Aussie Body Diet

What is The Last Resort and can you tell about your experience as an health coach?
The last resort is an organic detox spa located in North Bondi. The Last Resort was created with the understanding that only when mind, body and spirit are in harmony, can true beauty and total wellbeing be achieved. We have a seamless team of health experts whose sincerest desire is to attend to individual needs, we offer you a range of healing therapies to balance the body, restore optimum health and allow clients to realise their true potential.

When I opened The Last Resort in January 2005, folks would question my spa business of organics, health and cleansing. Ten years on, and I am truly honoured to say I have worked with thousands of people from all walks of life, with nutritional and cleansing programs. When you are ready to take responsibility for your health, the results are simply life-changing, and always for the better.

Do you have a favorite recipe?
Moroccan fish skewers with millet salad found on page 86 of Aussie Body Diet & Detox Plan. Because it’s beautifully light and hearty.

What are 3 kitchens hacks for a Aussie Body diet?
Cold-pressed juicer. Great knives and a beautiful wooden chopping board. Vita-mix blender.

If you want to know more about Aussie Body Diet, you can visit Saimaa Website or our website.

Top Tips to Detoxify Your Body

The art of a successful detox is in the planning – from preparing your mind by setting goals and clearing your work and social calendars as much as possible, to preparing your body by doing the shopping before you start, and clearing your pantry and fridge of the things you might crave during the Detoxification Phase. For optimum results, the Detoxification Phase should be followed for seven days. Here Saimaa Miller shares her top tips to start detoxifying your body. If you want to know more, you can take a look at Aussie Body Diet, available from Nourish Books and in the best stores.

Saimaa Miller

 

      1. Wherever possible, try to source organic products to limit chemical residue entering our bodies and our Earth.
      2. Drink pure, high-quality water every day – this is vital for detoxification. Herbal tea does not count as part of your water intake. For increased alkalising effects, purchase a water ioniser.
      3. Brush your skin daily on rising to detoxify your skin, improve your circulation and increase lymph flow.
      4. Begin the day with an Apple Cider Vinegar Cayenne Shot (1 teaspoon raw apple cider vinegar, a pinch of cayenne pepper, 50–100 ml warm water, to taste) to kick-start digestion and circulation.
      5. Try to eat only if you are hungry. N.B. If weight loss is one of your goals and you’re not succeeding, really try to avoid snacking, as well as eating after dinner. Instead, try having a cup of herbal tea or a glass of water with chlorophyll (this takes away sweet cravings too!).
      6. When you will feel a little more tired and lacking energy, 20 to 30 minutes of gentle exercise each day is sufficient, and if you can do
        some yoga at home, then this will be extremely beneficial. Even more important is being mindful about your breathing – take time to meditate or practise deep breathing or mindfulness exercises.
      7. Keep a NET (nutrition, exercise, thought) diary. This keeps track of everything you eat and drink, and just as importantly, of your thoughts, feelings and emotions. This helps you keep account and is also a great way to monitor your progress. Choose three short-term goals (what you hope to achieve in the next two weeks); three medium-term goals (what you hope to achieve in the next three to six weeks); and three long-term goals (what you hope to achieve in the next three to six months). It is a very simple, powerful and affirming tool to revisit these goals on a daily basis.

 

Aussie Body Diet

Saimaa Miller
Aussie Body Diet
£14.99, Available from Nourish Books

 

 

Sign up for our newsletter to get our new articles straight to your inbox every month

Start 2016 with Aussie Body Diet Detox Plan!

This is the perfect time to start Aussie Body Diet‘s detox plan and we are really pleased to announce the UK release of Saimaa Miller’s fantastic book.
Published in paperback, Aussie Body Diet includes a fad-free diet that reveals simple Aussie lifestyle secrets to help you look and feel your very best, from one of Australia’s most sought-after health coaches.

Aussie Body Diet

Australians are famous for their sun kissed, athletic physiques, and now Saimaa Miller has written a guide to getting that same naturally healthy body this side of the equator. In Aussie Body Diet you’ll discover the seven secrets to optimum health, learn which type of detoxer you are, and be able to devise the programme that’s right for you, with tips for good health from Saimaa’s celebrity clients to encourage you. All accompanied by recipes so delicious, you’ll hardly believe you’re on a detox. In just fourteen days you’ll detox your system, and be left refreshed, rejuvenated and ready to take on the world.

Saimaa Miller

The book is available in any good store and online from Nourish Books or Amazon.