Project RE-FAB YOUR AB's is about to start

 

 

. . .   the month long challenge running 1 - 31 October 2013, is designed to re-define (or maybe just find) your mid-section.  Brilliant for beginner/intermediate exercisers, or as an 'added extra' if you're more seasoned in the 'working-out' thing.

This months challenge was designed by the lovely Tamara Wright - owner and head coach of CrossFit Papamoa in New Zealand.

 

So here's what you get when you sign on the dotted line (or push the button in this case):

• A document that shows what you need to do throughout the challenge
• Photos and descriptions of the exercises, including scaling options if your core area is currently under-worked
• The link to our private Face Book support group - where you can seek group support/accountability or ask for one-on-one support, ask questions, get advice, make friends and help motivate others doing the challenge as well
• The code you can use to access your 10% discount with 'The Natural Grip'

(love these grips - you can find out more about them at 

 

www.thenaturalgrip.com )

• Your $100 health coaching voucher (yes, that's from me just because I think y'all are just so darned awesome and I want everyone to experience health like I know it can be and you deserve for it to be) . . . I'm good at what I do but if you want to know more check out www.healthcoaching.co.nz

(obviously sparring gloves, war paint & a cock-tail dress make it hard to put on a serious face!)

 

 

• Plus the very awesome Momentum Gear New Zealand have sponsored five very hot looking speed skipping ropes to give away to lucky participants (and y'all know there's going to be a skipping challenge at some stage!)

(see the handles on their own are gorgeous and the one you could win comes with a very spunky looking cable aswell!)

 

 

 

The challenge is being run by me via the FaceBook page www.facebook.com/MomswhoCrossfit

All profits go towards MOMMAS MASSIVE MISSION which aims to help as many CrossFit Affiliates as we can get child-care sorted, you know - so more parents can get their work-out on, without having to worry about the kiddies.

 It's DONATION ONLY to enter . . . and given it's a fundraiser, we'd love for you to encourage as many of your friends and family to take part (so don't forget to share this link with them).

For now all you have to do is go here:

http://www.e-junkie.com/MommasMassiveMission/product/491480.php   to register.

Go on - you know you want to (and the Mommas will luff you long time for taking part!)

I DID IT MY WAY

IT’S FINALLY HERE!

 

I’ve gestated and now I’ve given birth to an actual ‘bloody hell she ain’t kidding, she did actually do one’ blog post. 

*Note – gestation period was not spent slouching in front of day time TV . . . 

I’ve gone and written an e-book (more on that real soon), done and passed the Crossfit Lev 1 Trainer course *doing smarty-pants dance*, got an additional FB page www.facebook.com/MomswhoCrossfit up and running (as well as www.facebook.com/HealthyNationNZ reaching it's first birthday) and spent some awesome time over the holidays with my DD who is now 8!

 

But I have noticed things people (because I occasionally pay attention) . . .

 

and what I have noticed, is that within my groups of peeps, there is a huge range of personalities, body types, religious (or not) beliefs, skin colors, backgrounds and reasons for doing things.

We learn differently, we were brought up differently, are built differently, handle pregnancy differently (combine those last two for me and you get
A) a lass with long legs and a very short waist; and
B) an in-utero child that only just fits, meaning she utilised Mommas ribs for karate-kid practise while her head was entirely down in my business)

.  . .  and just when you think you’ve got your personal space back, they learn to walk and even the toilet becomes a two for one deal (now she just waits outside bellowing at me through the door, *audibly sighs* so even the dunny is only a semi-peaceful escape) . . .

 

. . . and quite obviously deal with personal space issues differently!

 

And because I should now get back to my actual point  . . .

 

So we have to eat and exercise differently for it to work best for each of us.

 

You see folks, over and above the actual work, health takes skill.

The skill to recognise . . .

• The foods that work for you and those that might trigger cravings (a food plan that is seemingly nutritious, but has you delving for more food an hour after consumption, "is probably not workin' for ya girlfriend").
  
• The ratio of exercise to recovery that is prime for you and optimises what you do when you are working out.

• How it all melds in with YOUR actual life.

And a bunch of other things that I shall leave for another time (too many profound teachings in one blog, might leave you all fuzzy in the head).

So if you come across someone that doesn’t eat zone or paleo or raw *insert your diet type of choice*  (because their obviously an alien or whatever), please do not judge . . . people make discoveries about themselves at their own speed, and in their own unique way . . .

 

But what you can do my pretties is be faithful to what you know is right for you, lead by example and be happy that you could be inspiring another awesome human to do it THEIR way.

Love, hugs, a muscle-up and pink glittery things to y’all.

 

 

 

 

BERRY SMOOTHIE

Let's face it . . . everyone loves a good smoothie, and in our continued series of ways to use Coconut Oil, we are adding some to the mix.

Smoothies are easy to prepare, fill the mid morning or mid avo pick me up requirement, and depending on ingredients can give a good anti-oxidant hit.

Adding coconut oil makes a smoothie a higher energy option, and helps make you feel fuller for longer.

Obviously you need the oil to be in liquid form when you add it - the trick is to add it in a few drops at a time to the blender, to avoid it turning into solid clumps in your drink (it should make it frothier).


1/2 c berries of your choice
1/2 banana
1/2 c plain yoghurt
(some milk if it's looking a little on the thick side)
2 T liquid coconut oil

Place berries, banana and yoghurt in blender - blend (add milk if necessary) - very slowly add in coconut oil - enjoy!!

Ladies and Gentlemen of the Class of Life

So do y'all remember the Graduation 'wear sunscreen speech' that was put to music - and made it's way into your living rooms via the radio station??

Well my minions - it's been healthy-ised, and kHiSSt-ified, and the health version is ready to make it's way into your hearts and your heads.

We have put one paragraph into a wee graphic - just so you can have something to print off

 . . . and ladies and gentlemen - here it is . . .

Ladies and gentlemen of the Class of Life

GET HEALTHY

If I could offer you one tip for the future

Health would be it

The long term benefits of health have been proved by scientists,

Whereas the rest of my advice has no basis more reliable, than my own blundering experience

I will dispense this advice now

Enjoy the power and beauty of your body

For beware

The power and beauty of your body can be all too easily, taken away.

And trust me . . .

In 20 years, you’ll think back on your lifes story

And celebrate the potential that is within you

Or commiserate on how fantastic you could have been

It is not as hard as you imagine

Don’t worry about your abilities . . .

Or worry, but know that worrying is as effective as trying to lose weight by watching the Biggest Loser, while eating chocolate cake.

Some of the challenges in your life are apt to be things you could have avoided.

Do one thing everyday that scares you

EXERCISE

Don’t be reckless with your diet, and don’t put up with people who question your resolve

DRINK WATER

Don’t waste your time on guilt

Sometimes you will do well, sometimes you will slip up

The race is long, and in the end you will thank yourself

Remember to compliment yourself, ditch the insults

If you succeed in doing this, tell me how

Keep your good habits, dispense with your bad ones

STRETCH

Don’t feel bad if you don’t know where to start

Many successful people I know, started by getting up off the couch

The most successful people I know, rarely sit down

GET PLENTY OF SLEEP

Be kind to your liver, life is TERRIBLE when it goes

Maybe you’ll do sport, maybe you won’t . . .

Maybe you’ll keep up with the kids, maybe you won’t . . .

Maybe you’ll start at 50 . . .

Maybe you’ll learn to salsa for your 95^th birthday

Whatever you do . . .

Don’t ever give up, or think “Im finished now”

Your choices affect your future, and that of your family

Enjoy your mind, use it every way you can

Remember it is like a muscle that needs to be exercised – it is the greatest instrument you will ever own

DANCE

Even if you have nowhere to do it other than your own living room

Be sensible and avoid the lolly isle

Do NOT drink to excess, it will only make you look TRASHY

Get to know your body, knowledge is power

Be nice to yourself.

You are the only thing with you now, you can guarantee will be with you, your entire future

Understand that diet fads come and go

But your body is unique, and should be treated as such

Work hard to bridge the gaps in your knowledge and your lifestyle, because the older you get, the more apparent they will become

Be tough, but not to the extent that it makes you hard

Eat cake, but not to the extent that it makes you soft

PLAY SCRABBLE

Accept certain undeniable truths

Some people and places don’t want you to get healthy, so they can keep taking your MONEY

And you will get old

It will be then you realise you could have spent all that money on a fantastic holiday

Challenge your muscles and they will continue to reward you

Maybe you fit into skinny jeans

Maybe you rarely get sick

But without work, either can turn around

Don’t mess too much with surgery

Or by the time your 70  -  you will look FAKE

Be careful whose advice you buy, and trust your instincts when listening to them.

The way you treat your body is a form of currency

You cannot skimp now and expect it to perform more than it is worth.

And so my friends  . . .

I ask you to

Trust me on the HEALTHY

 We would love you to share - and be kind to one another.  Hugs to ya!

CHOC-BANANA ICES

My daughter loves these . . .  and lets face it, when you have kids, there needs to be the occasional treat food available . . .

and these are a great alternative to shop bought ice-cream . . . and she thinks they're great because she can make them.

Directions:

Half a banana and insert stick in blunt end.
Place on non-stick paper and freeze


When banana has frozen solid you will need:

150g good quality dark chocolate
At least 1 Tbsp coconut oil - the more you put in the runnier the mixture will become.

Break up chocolate and place in glass bowl.
Microwave at 50% power no more than 30 seconds at a time
Stir in between each heating time
When just about melted, stir in coconut oil - if you keep stirring this should melt of its own accord in the warmth of the chocolate

Spoon choc mixture over the frozen banana to coat (it will harden very quickly) so if you want to put something special over it such as nuts or coconut - have it ready and do it before choc hardens.

Enjoy :-)

You can see more about me at www.healthcoaching.co.nz and about coconut oil at www.discovercoconut.co.nz

DOG TREATS

In our continuation of ways to utilise coconut oil - we even have some for the doggie friends in the family :-)

1 3/4 cups plain flour
2 tsp toasted wheat germ
1/2 cup brown sugar
1/4 cup sesame seeds
12 tsp coconut oil 
1/2 cup ground walnuts
1/2 tsp vanilla extract
1 tsp of dried chicken or beef stock 


Combine all the ingredients. Knead until thoroughly blended. Divide into 6 parts. Roll each into a log. Wrap loosely in waxpaper. Freeze.
When needed, thaw and slice into 1/2 cm thick slices (across roll). Preheat oven to 375F. Place cookies on an ungreased cookie pan. Bake about 12 minutes. Makes 6-8 cookies per roll.

www.discovercoconut.co.nz

ENERGY BOOSTER HOT COCOA

While our friends over the other side of the world are basking in sun - Jack Frost is showing up on NZ's doorstep in the mornings.

And with it comes winter sports . . .

The addition of the Coconut Oil to this drink makes it a great energy booster for the kids before they head out onto the courts or field, and helps keep them going for the whole game (and possibly for sideline parents aswell - gotta love a good thermos as a spectator!)

1 Tblsp Coconut Oil
Approx 2 tsp cocoa (or to taste)
Hot milk
Choice of sweetner to taste

Pour boiling water into a mug, let sit for 30 sec and pour out.  While mug is still hot from water, add Coconut Oil and Cocoa.  Stir to combine and melt together from warmth of mug.
When combined, pour over hot milk and add sweetner of your choice to taste (unsweetened cocoa is fairly bitter and does need something to 'cut' it).

Enjoy!

For more info on Coconut oil see www.discovercoconut.co.nz and www.facebook.com/discovercoconutoil

HERBAL MEDICINES - QUALITY AND SAFETY

Once upon a time there was a little girl who loved to stop and smell the roses - then she grew up and fell in love with lots of other plants aswell . . .

. . . and when she found they could help people get healthy . . . her life path was clear . . .

and then she went and wrote a guest blog - just for us, to make sure that when it comes to Herbal Medicines, you know the ins and outs . . .

so your health and wallets aren't compromised.

Oh and don't forget a few posts back we have our competition for 10 weeks of health coaching - closes real soon - so get in quick!

As always check us out on www.facebook.com/healthynationnz and at www.healthcoaching.co.nz

But for now, I'll leave you in the very capable, smelling like roses hands of Sara Hamer

Herbal medicines – quality and safety

By Sara Hamer, Dip Phyt (UK), MNZAMH, Medical Herbalist

herbalists@marchingcubes.com, www.herbalists.co.nz

Herbal medicines are not like pharmaceutical drugs in a number of ways.  Drugs tend to be single chemicals created in a lab.  They are regulated by strict legislation. So if you buy paracetamol, for example, from the chemist, you know it is the same as paracetamol you might buy from a supermarket, or get from a hospital.  If the box says “500mg paracetamol”, you know that is what you are getting.

However, herbal medicines are made from plants, which consist of hundreds, if not thousands of chemicals that work together to create its unique medicinal properties.  Plants are living things, and their chemistry is affected by things such as weather patterns, the environment they are grown in, the time of year they are harvested, how they are harvested, prepared and stored. Legislation around herbal medicines is far less stringent than that for drugs.

In order for a herbal medicine to be effective, it needs to be made from the right plant, from the correct part of the plant, and harvested and prepared with care.  Unfortunately, either deliberately or not, many herbal medicines sold in shops are not.  In some cases, the medicine is adulterated to make it seem like the real thing, when it is actually a cheap alternative.

The best way to identify a plant is by its botanical features, especially the flowers, but also the shape of its leaves, roots, stems and so on.  But if you buy a herbal tea, tablet or liquid preparation, you won’t be able to see its botanical features.  Many herbs also have characteristic tastes and smells that help identify it, although these may be obscured by how the plant is prepared – if it is in a capsule, for example, you won’t be able to taste it.

Producing good quality plants for herbal medicines can be difficult and expensive.  A good harvest is not guaranteed – Australian growers, for example, have had major problems over the last several years due to droughts and floods.  Producing the right plant part can also be difficult – for Echinacea, the root is the best part to use medicinally, but it takes 2 years to mature, and each plant can only be harvested once, because taking the root kills the plant. So many producers use the tops, which can re-grow 3 times a year.  But the tops are far less effective than the root, and can cause allergic reactions in some people.

When herbal medicine producers buy dried plant material from growers (or their agents), there are a number of ways they can check the identity and quality of the plants.  The first way is by tasting and smelling, and by looking at microscopic features in the dried plant that help to confirm it is the correct plant.  The second way is with chemical tests to check for the presence of chemicals that should be present in the plant.  Some of these tests are quite general, and show whether particular chemical groups are present, such as bioflavanoids or alkaloids.  Others are more sophisticated tests that look at specific chemical profiles that are unique to the plant.

If a manufacturer only uses the more basic tests, a supplier can provide very cheap plant material, with cheap additives, and pass it off as a good quality, expensive herb.  Examples include poor quality Ginkgo or Hawthorn with rutin added (rutin is a biolavonoid found in many plants – it has nutritional value, but does not give the medicinal properties that Ginkgo or Hawthorn have).  If the manufacturer had used those plants to make Ginkgo and Hawthorn preparations, the preparations would have been useless.

Adulterations can also be dangerous.  In the 1990s, there was a well-publicised case where a clinic had remedies made up that should have contained a plant called Stephania tetandra, a Chinese herb known to be safe.  However, the plant they got was a toxic plant called Aristolochia.  It caused kidney damage in some of the people who took the remedy.  Substitution of Stephania by Aristolochia is so common, both plants are now banned in Europe.

Sometimes the plant may be substituted for a different species of the same genus, because it is cheaper and easier to grow, or because the seeds have been mis-identified.  A survey a few years ago on Black Cohosh products in the US revealed that around 30% of the products labeled as Black Cohosh (Cimicifuga racemosa) were not that plant.  Some of them were a different species of Cimicifuga that can cause liver problems in some people.  Some preparations claiming to be goldenseal (Hydrastis canadensis) have been found to be completely different plants, with yellow dye added, to make it look like goldenseal.  Genuine goldenseal is very endangered in the wild, and it is difficult to cultivate.

Many herbal products are very good, as the manufacturers source their raw materials carefully, and check every batch with sophisticated chemical tests to ensure they are the correct plant. But how can you be sure that the herbal medicine you are using is good quality?

·         Avoid very cheap herbal remedies – they are likely to be either the wrong plant, poorly prepared, or in too low amounts to be effective.

·         Check that the label gives you the full botanical name of the plant and not just the common name.

·         Check that the manufacturer’s contact details are on the packaging, so you can contact them if you have questions or concerns.

·         Avoid herbal remedies that are stored in clear packaging, or that have been kept in sunlight or heat.  Even very good herbal preparations deteriorate quickly if exposed to light or heat. Dried herbs should still retain colours, smells and tastes characteristic of that plant – if they lose those qualities, they are useless.

·         Check that the manufacturer is Good Manufacturing Practice (GMP) certified.  This ensures the medicines are subject to the same kinds of quality controls that pharmaceutical drugs are.  It guarantees the herb is correctly identified and the correct part is used.  It ensures each batch is as consistent as possible, and ensures traceability for every step in manufacture, from sourcing raw materials to distribution. GMP certification is currently voluntary for New Zealand natural health product manufacturers.

·         A medical herbalist, such as myself, supplies only GMP certified products, so can guarantee the herbal medicine is the correct plant and good quality.  My suppliers also ensure that the plants they use are organically grown or spray-free, and are ethically and sustainably produced and harvested. A consultation with a medical herbalist means you can get a herbal treatment plan tailored exactly to your needs.

LIFE'S A BITCH - SO JUST GET ON WITH IT!

I shall now take a minute to interrupt your regular programming for a special announcement

LIFE ISN’T ALWAYS SMOOTH SAILING – PAIN IN THE ARSE MOMENTS CAN, AND DO OCCUR

You know it, and I know it –

Aint a story anywhere, that doesn’t have some trials and tribulations for it's hero’s or heroines to conquer.

Snow White had an evil step mother

Michael Jordan was cut from his High School Basketball team

27 publishers rejected Dr. Suess' first book

Lucille Ball was told by her school drama teacher she was too shy and wouldn’t make it

Cinderella had evil step sisters

And you my love . . .

It is quite possible you have your naysayers too . . .

But it is likely, that your biggest problem comes from, well

YOU!

And Houston we really therefore do have a problem!

How many times have you not attempted something, or not given your all . . .

Just in case you missed the mark, failed completely, it hurt, or someone looked at you, or worse yet laughed at you . . .

Many of these things can be rectified by knowing which stress bracket you fall into, working out your specific stressors, (especially for the constant ones and those larger in nature), and being taken through a plan to eliminate or work around them - yes, it takes a little figuring out but it’s do-able  . . .

But I know you.  You want something to help you now . . .

Well my child, Fairy God Mother is here . . .

And what I can do for you now, is give you just a wee exercise, which will help you stop stressing about doing the small things, and therefore help you on your healthy way

(Something small might be:   joining an exercise class, going for a walk every day, seeing someone about a health issue that has been nagging at you, phoning me to get some sessions underway).

Point is, there is likely to be one or two little annoyances, or misfires that you have to deal with along the way . . .

but oftentimes “it ain’t as bad as you think child” and the rewards can most certainly outweigh the negatives.

So here’s your little do-able for the day:

1         Determine what you’re going to set your mind to do – write it down

2         Write down what the worst thing is that could happen when you give #1 your best shot (the reality is you aren’t going to die or get maimed now, are you? – and really, anything else is manageable)

3         Write down what you are going to do, to cope with/get over it, if #2 does by some chance occur   See not only is it do-able, but you can actually deal with something if it doesn’t turn out perfectly – and baby, you’re on your way to being a rockstar!

4         Write down all the good things that could happen - these are the things you want to concentrate on

5         Tack your page right on your ‘puta screen – where we know you’ll see it, because you come visit me at www.facebook.com/healthynationnz every day :-)

6    Now superstar, get on with getting on with it!

Oh and do remember to push the little subscribe button  – it doesn’t give me your details, just means you wont miss any future posts J

And if you want contact me via admin@healthcoaching.co.nz is the way to go (no, I ain’t going to give you my address, likelihood is someone out there just a little on the weirdo side), but www.healthcoaching.co.nz has all the rest of the ways you can do the getting in touch when you need   ;-)

CHOCOLATE TOPPING

Oh my goodness - food stylists gasp in horror and photographers faint at the shocking depiction of scrummy dessert - Im not quite sure what it actaully resembles - but feel free to share your thoughts

I've done a tonne of things this week

I ate

I exercised

I wrote another speech

I assisted great people achieve greater things

And I made Chocolate Topping Sauce

Ummmm - do I really need to mention that this is an 'occasional' food only, especially given that what I topped it on was ice-cream (which is a very occasional in our house given I don't buy it - so this was obviously donated)

So what you need:

150g good quality dark chocolate
At least 1 Tbsp coconut oil  - the more you put in the runnier the mixture will become.

Break up chocolate and place in glass bowl.
Microwave at 50% power no more than 30 seconds at a time
Stir in between each heating time
When just about melted, stir in coconut oil - if you keep stirring this should melt of its own accord in the warmth of the chocolate

Spoon over whatever it is you are using 'topping' for.  When you put it on something cold it re-hardens very quickly and has a fantastic 'crunch'.

Enjoy my pretties - occasionally!



Did you know I am running a comp for 10 weeks of health coaching?  Check out my last blog post.

If you want to know more about Coconut Oil go to www.discovercoconut.co.nz

We love it when you share our stuff aswell - please push the wee 'f' below and share to your facebook page - sharing is caring  :-)

WIN 10 WKS OF HEALTH COACHING WITH MOI

STOP THE PRESS!!!
the chick's playin with ya!


Yes I is  . . . and just the same as when you turned 7, the games at this paaarrrty have a prize!

So why the Party?
Why the party game?
Why the party game prize?


Well, because I like parties, I like games (especially the ones where I get to toy with ya), and Im feeling lucky . . .  therefore the prize.

Duh, I know - the prize is for someone else not me!  But life is good, so Ive decided to make yours betterer.


Therefore you are cordially invited  (bloody hell, who am I kidding, I don't do ponsey or pretentious - after the wana-be upperclass Irishman who doest sayeth 'precipitation is nigh' and crud like that, I wouldn't wish it on anyone) . . .

So
"yo all, party at mine . . . 

come as you are . . .

gift for the hostess optional (pretentious as I ain't, I can still down a G & T)

I'll provide the game . . .

you provide the entertainment (mine if you were wondering)

most accurate and entertaining wins the prize"


Party T's & C's  (that's Terms and Conditions for the uninitiated)

• The word party should be exchanged in your head for the word 'competition'
• Entries must be completed and submitted by 5pm on 1 June 2012(Ackl, New Zealand time)
• Please fully complete all steps then email me that you have 'done the thing' and your answers to admin@healthcoaching.co.nz but only when you have fully completed everything (it ain't much and it's worth it)
• In instances where things such as 'sharing' or 'subscribing' etc are required as a part of the competition/game conditions, you may be asked if we can see proof of such
• Prize cannot be exchanged for cash or gifted to another person
• Only eligible to persons over 18 years of age who can speak English (and who are not current or former members of any sort of 'mob' . . . though that would make for rather interesting conversations)
• You must follow all 'instructions' to be eligible for the prize
• If entering from outside of New Zealand, coaching will need to be conducted via Skype or at your cost via phone
• Prize is a 10 week coaching package valued at $750 (NZD) see www.healthcoaching.co.nz  the Options/Cost tab for info
• First coaching session must take place between 4 - 18 June 2012 and shall be conducted over the 10 weeks commencing from your start date
• Decision on who the winner will be is final, and no correspondence will be entered into
• Entry means you have read and understood and agree with these terms and conditions
• Winner will be advised within 48 hours of competition closing

Gawd girl, enough of the boring palava . . .  what's the Game???

OK my pretties . . . patience, virtue - like ya Mama told you.


The game is kindof a cross between Where's Wally and Dirty Dancing . . .

without all the stupid lovey bits & I'm not a Wally  (shut up!  I just knows some of you were saying "really" in your heads, or maybe even out loud).



OK, so it's nothing like dirty dancing, but it is a hunt of sorts for little things that tickle my fancy on my Blog, FB and website.


So here's the instructions that tell you what ya gotta do:

1  Be a liker of my FB page www.facebook.com/healthynationnz

2  Share this blog on your FB page (use the little F button at the end of this blog and it will automatically do it all magic styles for you - but check it has worked)

3  Email me via admin@healthcoaching.co.nz  that you have done the above and the answers to the following:

• Tell me your name, phone and email
• Tell me which one of my coaching packages you like most and why
• In my website www.healthcoaching.co.nz I tell you who you are not allowed to be in luff with (clue = PDF!), who is it?
• According to my website what do I want once I have finished with you?
• Name the biggest challenge in your world, and tell me what you're going to do about it
• Tell me who you'd set me up on a blind date with & why
• What is one of the steps I have mentioned in the blog  5 Steps to Avoiding Temptation
• If you only do 1 round of our 21 day challenge, how much does the cost work out to per day (not that it will affect your answer but when you register for the challenge you can do as many as ya like!)

And that's it folks - easy, peezy, Japaneezie

. . .  Im lookin forward to hearing from you - Paaarrrty like it's 1999!!

SLICE RECIPE

Ohh lordy - she's baking again!
Yup - and nobody's died yet, so I shall keep going, with another way to use Coconut oil for your lunch box.

This is an adaptation of a Sophie Gray recipe (she deems it a breakfast food - but I think it is better served as a snack option as far as health goes), and I've played with it a little more, to up the health quotient.

Yes it does have flour and some sugar in it - but you can always swap some of the flour for oat flour (just put some of your rolled oats into a coffee grinder) and/or swap some of it for linseed meal or flax meal - it will just change the consistency a little.

When I went to make this batch I also realised a hungry little mouth had also eaten all the apples - so I just pureed some canned peaches instead, I also chucked in some pumpkin seeds and sunflower seeds aswell.

Point is you really can 'make it your own' - and it's a far better lunch box option that pretty much anything 'store bought'

5 T coconut oil   www.discovercoconut.co.nz
2 T maple syrup or honey
1 C rolled oats
1 C wholemeal flour
1 C self-raising flour
1 C coconut
5 weet-bix, crushed (= approx 80g)
1/4 C brown sugar
1/2 tsp cinnamon
1 tsp baking powder
1 C chopped dried fruit
1 C grated apple (skin on)
1 egg, lightly beaten
1/3 C boiling water
1 tsp baking soda

Preheat oven to 180 C.
Grease a 25 x 35 cm swiss-roll tin

In large saucepan melt coconut oil and syrup/honey.  Add all dry ingredients except baking soda and dried fruit.  Mix to just combine.  Add dried fruit, apple and egg.
In a cup mix the boiling water and baking soda.  Add to the mixture and fold together.
Spread into tin and bake approx 25 min until golden.
Slice into bars.

Enjoy - and if this falls at the wrong end of your nutrition type, have some protein at the same time.


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Ciao for now my minions xox