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healthy treats ERIN’S RAW ENERGY BALLS 1 cup Sunflower seeds 1 cup Brazil nuts 1/3 cup Raw Cacao 6 fresh dates, pitted and coarsely chopped 1 Tbsp Honey 1 Tbsp Tahini 1 Tbsp Water Pinch of Sea Salt 1 Place the brazil nuts, and sunflower seeds in a dry food processor, grind for 2 minutes, then tip into a separate bowl. 2 Next combine the dates, honey, tahini, and water in the food processor and blend until these ingredients form a thick paste. 3 Add the cacao powder, salt, ground brazil nuts and ground sunflower seeds to the food processor - and blend until the mixture forms a dough. 4 Take a heaped teaspoon of dough, and roll it between your palms to create a medium sized bliss ball. Place the finished balls in a flat container and chill for at least 30 minutes before serving. your plate EATING FOR LIFE FOCUS ON WHOLE FOODS: Vegetables, fruit, whole grains, nuts, seeds, legumes, and lean meats. Eat a variation everyday. EAT FOODS IN AS NATURAL A STATE AS POSSIBLE. Avoid refined and processed foods, artificial sweeteners, saturated fats, and sugars. STOP DIETING AND THINK ABOUT EATING TO BE HEALTHY. Before you eat a food simply ask yourself “how will this food nourish my body?” EAT CONSCIOUSLY. Sit down, chew properly and appreciate the meal. DRINK 8+ CUPS OF WATER DAILY. Always have a drink bottle with you to sip during the day. Limit caffeinated drinks to a maximum of two daily. © 2013 Golden Yogi Ltd. Vegies or salad Protein Complex Carbs HAVE 5 SMALL MEALS DAILY. Avoid skipping meals or snacks, to ensure you keep blood sugar levels balanced. Never go longer than 4 hours without eating during the day. PLAN AHEAD. Have snacks and meals prepared when you are busy, so you can still make healthy choices. LUNCH & DINNER FOCUS ON: 1/2 plate Vegetables / Large Salad 1/4 plate Complex Carbohydrate 1/4 plate Protein GOLDEN YOGI WELLNESS CENTRE 13 Barry’s Point Rd, Takapuna, Auckland e. [email protected] p. (+64) 9 489 5634 goldenyogi.co.nz THE ART OF SMOOTHIES Green smoothies are a great way to boost your daily intake of vegetables. Dark leafy greens have amazing health benefits as they contain high-quality amino acids, minerals, vitamins, antioxidants and beneficial phytonutrients. Phytonutrients are plant -based chemicals that support your immune system, and help prevent life threatening diseases. Green smoothies are a simple, fast, and delicious way to enjoy more daily greens, alkalise the body, and feel energized and amazing! Presented by Erin O’Hara, co-founder of how to make healthy smoothies recipes GO GREEN BLUEBERRY BLISS TROPICAL GOODNESS 1 Banana 1 Cup Blueberries 1 Cup Spinach 1/4 of an Avocado 200 mL Water 1 Mango 1 Banana 1 Cup Kale (de-stalk) 200 mL Coconut water or Water 1 Scoop Nuzest Clean Protein Vanilla flavour (optional) Put all the ingredients into the blender. Blend until smooth and creamy. Serve immediately and enjoy. Put all the ingredients into the blender. Blend until smooth and creamy. Serve immediately and enjoy. ~~~~~~~~~~~~~~~~~ Keep it simple! Follow these 3 easy steps ... Add greens and liquid to blender first and then add fruit on top. Blend until smooth and creamy. Serve immediately and enjoy. 1-2 CUPS LEAFY GREENS Kale Lettuce Spinach Silverbeet Parsley Beet Greens Pea shoots Wild Eatable greens (dandelion, lambs quarter, etc) TIPS 1-2 CUPS LIQUID depends on the consistency you personally enjoy Water Coconut Water Fresh Almond Milk 2-3 CUPS FRESH FRUIT Banana Mango Berries Orange Avocado Pear Apple Pineapple Kiwifruit Etc. ~ ~ ~ ~ SUPERCHARGE IT! ~ ~ ~ ~ Soaked Chia Seeds Raw Cacao powder Cinnamon Spirulina LSA Nuzest Good Green Stuff Nuzest Clean Lean Protein Hemp seed powder Green powder Coconut Oil * Start with 60% fruit and 40% greens. When you have been drinking regularly you may choose to increase the volume of greens. It’s best not to add too many greens too quickly, otherwise you may not enjoy your smoothie. * Rotate Greens - there are small amounts of alkaloids in greens so mix it up to ensure they don’t accumulate in your body. * Remember making smoothies is like mixing playdough colours. It’s best to only mix a few colours/flavours at a time to get the best results. Sometimes less is more. created by Erin O’Hara created by Erin O’Hara GREEN REVIVE 200mL Cold water 100mL Coconut water 2 tsp NuZest ‘Good Green Stuff’ 1cm slice of fresh Pineapple, core removed 1/2 banana 1 cup spinach leaves 2 mint leaves Put liquids into the blender first, then the Good Green Stuff, then the rest of the ingredients. Blend until smooth and frothy. Serve immediately. Supplied by © 2013 Golden Yogi Ltd.