Recipes

Missing Your Mojo? Welcome it back with Studio You Cleanse!

“This is not a diet, it is a way of life! Show me the way!”

“While the meal plans and recipes alone were absolute gold, the community support was priceless. It is SO much easier to make a huge shift when you have a community that is doing the journey with you.”

 

With over 180,000 Australians currently battling symptoms of chronic stress and adrenal fatigue, millions more suffering constant tiredness, not to mention Australians leading the obesity charge, lacking mojo is a modern-day issue with far-reaching consequences.

What to do? Simple! A life of joyful abundance, mental fitness, clearer skin, less bloating, weight loss, improved concentration and digestion, better quality sleep, and best of all, a kicking mojo are all the deliverables of my Studio You Cleanse – a four week, life changing, online program.

To find all of this in just one month sounds like a big call, but my promise is this cleanse is backed by real results. With over 14 years of clinical experience with my own clients, and hundreds of happy ‘Cleanse’ participants to date, the proof is there.

The digitally delivered course includes regular live Q&A sessions so participants have all their burning questions answered. Menu plans, shopping lists and dozens of quick, delicious, wholesome recipes make your cleanse as simple and effective as possible.

There are 2 different levels to choose your cleansing capacity from;

MOTIVATE YOUR MOJO – A great introduction to re-installing your long lost Mojo (perfect for pregnant Mummas too!)
MAXIMISE YOUR MOJO – Boost your cleansing and Fast Track your results with bonus exercise videos and 3 practitioner only supplements that support liver detoxifications and optimise gut health.

You’ll have full online access to me and an enthusiastic community of supportive, engaged and inspiring fellow Cleansers 24/7. […]

By |August 17th, 2016|Community Cleanse, Detox, Emma's Detox, Gut health, Health & Wellbeing, Mojo, Nutrition, Recipes, Weight Loss|0 Comments
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The Tigernut Story & My Latest Recipe for You

In my quest for information about gut health, I read a lot of research, which makes its way into every aspect of my life. As a speaker, I hold keynote talks about gut health and it was at one of my events that the founders of Health and Harvest found me.

Health and Harvest import Tigernuts, and no, they are not actually nuts!

Tigernuts are hugely exciting for me, due to their nutritional qualities. You may have read my blog post on resistant starch. Often resistant starch is a little unfriendly to use. Think of green bananas, potato starch powder and cooked then cooled legumes.

Tigernuts are user friendly tubers, a type of root vegetable that can be eaten whole, soaked to make Spanish style horchata or ground to make flour. They are gluten free and contain a bucket load of fibre along with the Superfood of all Superfoods, resistant starch. Resistant starch is a kind of prebiotic, which helps to keep your probiotics happy and well fed.

It also turns out that Tigernuts are about as Paleo as Paleo can get, and are a true evolutionary food with Oxford Uni discovering they played a key nutritional role in our evolution. See research here >>

When you chew a Tigernut, take your time and chew well. The more you chew, the more the natural sugars are released and the flavour is part coconut, part chestnut. Per 100g of Tigernuts have 400mg resistant starch, 5.9mg iron, 23.5g fibre and 915mg of heart healthy potassium.

So, I went ahead and made some mini banana and Goji berry muffins for Sophia, using Tigernut flour. She is brutally honest with me when it comes to food so she is the ultimate recipe tester! Thankfully, these little beauties passed […]

By |June 21st, 2016|Children, Gut health, Health & Wellbeing, Nutrition, Paleo, Recipes, Research, Weight Loss|0 Comments
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What Juicer Should You Buy, And Why

I was recently contacted by Vitality 4 Life, asking me to test run a juicer, and provide some feedback. Over the last 15 years I have always had one kind of juicer, or another. I often make up a juice combo to address an ailment, as the power of food as medicine is incredible. Mother Nature has a medicine chest full of therapeutic nutrients!

A three day juice revamp is the absolute perfect way to flood your body with energy boosting vitamins, minerals and antioxidants.
What Juicer Should I Buy?
This is a great question! Juicers generally fall under two categories – centrifugal or cold pressed. I used a centrifugal the first few years of juicing then I upgraded to a cold pressed, an investment that has paid for itself many times over.

The differences are:

Centrifugal:

Most common type of juicer for domestic use
Uses a high-speed metal blade and spins the pulp and juice against a mesh filter
The fast spinning blade creates heat, which reduces the enzyme and nutrient content of the juice
Are less expensive

Recommended brand – Breville Juice Fountain as you don’t need to cut up the produce RRP $199

Cold Pressed:

They crush, squeeze and then press the produce
Have a higher yield
Don’t generate much heat at all
Are much quieter machines
Are an investment, but last 10 years
Retain far more nutritional content
Can make nut milks

Recommended brand – BioChef Atlas Whole Slow Juicer RRP $399

What I loved about the BioChef

It is the only slow juicer on the market with a wide juicing chute so you don’t have to cut up everything into small pieces. This makes it far more likely I will actually juice as it doesn’t seem like a big process of cutting all the produce into small pieces.
You can fit […]

By |May 25th, 2016|Detox, Emma's Detox, Gut health, Health & Wellbeing, Nutrition, Recipes, Weight Loss|0 Comments
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Fluoride: A dangerous neurotoxin

Key Message: Fluoride is a dangerous neurotoxin
Action Point: Install a high-quality water filter to help eliminate or reduce the amount of fluoride that you are exposed to on a daily basis
Since the 1940’s, the introduction of fluoridation (the process of adding fluoride to public water supplies in an effort to prevent cavities) has attracted controversy. Now, the prestigious medical journal The Lancet has published a report that supports the fact that fluoride is a developmental neurotoxin.

The report now adds fluoride to the list of harmful environmental pollutants alongside well-known hazards such as mercury, lead and arsenic. It shows neurotoxins at high enough levels can cause developmental disorders and are of particular concern to unborn babies and young children whose brains are still developing.

Studies have repeatedly linked fluoride to reduced IQ and brain damage.
Reported effects of fluoride on your brain include:

Reduction in nicotinic acetylcholine receptors
Damage to your hippocampus
Formation of beta-amyloid plaques (the brain abnormality in Alzheimer’s disease)
Reduction in lipid content
Worsening of lesions induced by iodine deficiency
Impaired antioxidant defense systems
Increased uptake of aluminum
Accumulation of fluoride in your pineal gland

There are so many scientific studies showing the direct, toxic effects of fluoride on your body. It is surprising that the harmful effects have been known for over half a century and yet the medical (and dental) communities are so stubbornly resistant to recognize the connection in the increase of cognitive decline in adults and behavioural issues in children (ADD, ADHD, depression and learning disabilities)

In fact there have been more than 23 human studies and 100 animal studies linking fluoride to brain damage.
What can you do?
A high-quality water filter installed in your home can help eliminate, or at least reduce, the amount of fluoride you and your family […]

By |January 10th, 2016|Health & Wellbeing, Naturopathy, Recipes|0 Comments
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How Phthalates Affect Fertility

Key Message: Exposure to BPA and phthalates can be harmful and could prevent couples from having children

Action Point: There are steps you can take to limit your exposure to BPA and phthalates
Most parents are aware that Bisphenol A (BPA) and phthalates can be harmful to young children, and are conscious of buying BPA and phthalate-free plastic items like bottles and cups for them. But new science is suggesting that chemicals like BPA and phthalates could prevent couples from having children in the first place.

The new research, presented at a recent conference of the American Society of Reproductive Medicine in Boston, links exposure to BPA and phthalates, both chemicals used in many common household products to make plastic more pliable, to both increased infertility and a higher risk of miscarriage. Phthalates are known endocrine disruptors, meaning they interfere with our hormones. They have previously been associated with changes in sperm quality, androgen levels, birth outcomes and neurodevelopment of children.

One study presented at the conference found that men with high phthalate concentrations in their urine experienced a 20% decline in fertility and took longer to get their partners pregnant than men with fewer phthalates in their urine.

Another study found that women who had high levels of BPA in their blood were “at significant increased risk of miscarriage compared to women with the lowest levels.” They found that BPA levels were higher in both chromosomally normal and abnormal miscarriages.

It is not routine to test men and women with fertility problems or who have experienced miscarriage for BPA or phthalates, but that may soon change thanks to the findings of the new studies. “It gives you one more thing to ask the patients about when you see unexplained […]

By |October 18th, 2015|Children, Fertility, Health & Wellbeing, Hormones, Miscarriage, Preconception & Pregnancy, Recipes, Uncategorized|0 Comments
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Vitamin C Rich Winter Pesto

Last week both Sophia and I went down hard with a shocking cold. I was so congested that I was literally a ball of mucous! Sophia bounced back in three days while I soldiered on for six. To go back to my roots of Food as Medicine I made this delicious pesto, brimming with Vitamin C.
Did you know that Vitamin C helps to increase our white blood cell activity?
Our vegetable garden was overflowing with parlsey, which gram for gram, is one of the richest sources of Vitamin C. Add this pesto to the top of a slow cooked beef casserole, mix a teaspoon into your cup of bone broth or simply have with eggs for a tasty breakfast.
Ingredients
2 bunches parsley
3 cloves garlic
50gr pine nuts
1/2cup EVOO
Juice and zest of 1 large lemon
Instructions
Dry roast pine nuts and put aside. Add parsley, garlic, lemon juice and zest, then pine nuts to a high-powered blender. Pour EVOO over the top. Blend until well mixed and a paste like consistency. Store in an airtight glass jar then cover in a fine layer of EVOO to avoid mould developing.

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By |June 26th, 2015|Children, Detox, Health & Wellbeing, Immune Health, Naturopathy, Nutrition, Recipes|0 Comments
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How to Easily Give Your Child a Supplement

I posted the blog article below nearly 18 months ago and wanted to update you. Over the last year Sophia has been through an extensive gut protocol as she had Strep gut, a parasite and consequently gut dysbiosis. This was causing her terrible constipation and no matter what she ate, her bowels weren’t getting better. After extensive stool testing with Bioscreen Medical we were able to identify her bacterial colony counts. And it was astounding – no Lactobacilli despite taking this probiotic every day!
I have long held the belief that gut health is at the seat of both chronic disease and optimal wellbeing. Despite all my efforts to keep Sophia well, we weren’t getting good results until I looked further into her gut health. With the intensive protocol complete, Sophia no longer suffers constipation and she is no longer getting tired patches.
Throughout all of this, jelly vitamins have been a staple. I now use a tablespoon of Great Lakes gelatin for every 250ml liquid, its the only one that is clean and free from nasty chemicals. I also use chemical free Hoppers food colourings to make them colour coded. Toddlers are so visual and Sophia loves this part! This week I am using some herbs in Sophia’s jelly vitamins to help clear a residual cough. Every day she has three which can contain anything from vitamin D to zinc to probiotics. All I know is that without them, I wouldn’t be able to get half of the supplements in!
Key Message – Using jelly vitamins as a vehicle for herbs and supplements is super easy!
Action Point – purchase some Great Lakes Gelatin, a silicon mini muffin tray and some  Hoppers food colouring and get started!       […]

By |April 13th, 2015|Children, Gut health, Health & Wellbeing, Naturopathy, Nutrition, Recipes|0 Comments
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Woolworths Menu Plans – Disclaimer

As I am sure you know, I used to be the expert Nutritionist for the Woolworths Baby & Toddler Club. This was a fantastic platform for me to share my knowledge with thousands of mums across Australia. Many of you have stayed in touch, joined me on Community Cleanse, chatted to me on social media or cooked meals from Sophia Eat’s. I feel it is an absolute privilege to be a voice for optimal health – both for children and adults. I take it very seriously as people read what I write, listen to what I say, and then follow my advice.
It has come to my attention there are menu plans circulating that have been “written” by me. Until this week, these menu plans were up on the Woolworths Baby & Toddler Club website and included in member emails. They include:

7 day health meal plan for busy mums
7 day weaning plan
7 day meal plan for new dads
7 day pregnancy meal plan
7 day conception meal plan for him
morning sickness meal plan

Let me clarify very clearly – I wrote the original menu plans but the ones recently in Member emails and on the Woolworths Baby & Toddler Club were amended by “Woolworths nutritionists”. In these amended menu plans you will find ingredients that I NEVER WOULD RECOMMENDED. For example margarine (in the pregnancy meal plan of all things!), low fat custard, low fat yoghurt, low fat milk, low fat milk, low fat ricotta.

If you have been following me for a while, you would know I do not recommend such toxic (margarine) and low nutrient based foods (low fat = fat soluble nutrients are removed and usually sugar added). For those of you that followed any of these plans in […]

By |April 2nd, 2015|Health & Wellbeing, Nutrition, Preconception & Pregnancy, Recipes|0 Comments
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Healthy Mum Series: Belinda Kirkpatrick’s Top 3 Tricks

Belinda Kirkpatrick is an expert Nutritionist and Naturopath. She runs two busy clinics in Balmain and Paddington; is on the expert panel of Women’s Fitness magazine; lectures in nutrition and naturopathy; a mother of two beautiful girls and feels like a full-time cook and constant time-juggler!

Belinda specialises in the health of women and children and is also experienced in all areas of general practice. She provides caring, thorough and professional assessments and integrative healthcare.
What are your top 3 tricks to getting more fruit and vegetables into
your children’s diet?
1. My girls and I LOVE a smoothie with breakfast or as an after school snack. One of their favourite blends is when I blend frozen mango, banana and raspberries with coconut milk and chia seeds. They really have no idea that I also add 1/4 of an avocado, a stick of celery and 1/2 a cucumber. Sometimes I also sneak a little fresh beetroot in there but start small or your smoothie can end up tasting too woody! This way I know that they have already had 3 different fruits and 3 different veggies before they even start the day!

2. When the girls were small I used to make batches of my special “immune power pots’ – simply saute loads of garlic, leek, onions, parsley and shittake mushrooms. Add tomato paste or passata and blend together. This can then be used as pasta sauce, tomato dipping sauce, baked on fish or in casseroles. These veggies are full of immune-boosting foods that protect their immune systems during the winter months.

3. Desensitise your kids to raw vegetables by offering them as snacks most days when they are young. Make platters with carrot sticks, cucumber, celery and capsicum along with […]

By |September 12th, 2014|Children, Health & Wellbeing, Nutrition, Recipes|0 Comments
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Healthy Mum Series: Alexx Stuart’s Top 3 Tricks

Alexx Stuart is a best selling Real Food author and educator, getting people excited about delicious real food, low tox living and sustainability for our health and the planet. She says “Never feel guilty about what you didn’t know yesterday, focus on feeling excited about that change you’ll make today”. With a special passion for inclusive, allergy friendly cooking and preventative healthy living, her recipes nourish the mind and body with oodles of deliciousness and fun. Alexx is determined to make the journey of ‘losing the toxic weirdo products’ one of discovery, not deprivation.

 
What are your top 3 tricks to getting more fruit and vegetables into
your children’s diet?

Love veggies yourself. Be the example who visibly chomps on raw carrot sticks and beet / guac dip and say how super yummy it is. Show as much if not MORE enthusiasm for veggies as ‘treats’. We tend to as a culture get our kids ballistically excited about ‘that special cupcake’ and then sternly say ‘eat your veg’. The messaging is all wrong and no wonder the result is that kids might turn their noses up at the food they’re supposed to eat and chase the thrill ride foods instead…
Take your kids to a market and let them choose the veggies, then cook the veggies with them – taste some raw, talk about texture, then cooked, then letting them stir in the butter… We seem to mainly let our kids in the kitchen to cook with us when it’s cake making time. If they’re part of the every day cooking, they’ll be much more inclined to have a go at stuff they’ve made the effort to cook. No age is too young. My son used to stir (assisted by […]

By |September 9th, 2014|Children, Health & Wellbeing, Nutrition, Recipes|0 Comments
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How to Heal Your Adrenals Naturally

How to Heal Your Adrenals Naturally

Adrenal fatigue is one of the most under diagnosed illnesses in western society. Download a copy of my free ebook to learn about the symptoms and how to heal your Adrenals naturally.

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