April 2017 - Live Clean n Prosper

A Seeded Banana Bread recipe

Seeded Banana bread

I have been looking for ideas for morning or afternoon tea. Sometimes a low sugar, low or gluten free cake is an acquired taste. I wanted something that would also appeal to our young nieces and nephew when they visit. So over the past couple of weeks I have been experimenting with different recipes.

The 2 best ones so far, have been Carrot Cake cupcakes and Seeded Banana Bread. The Banana Bread was the stand out winner. It was fairly easy to make, was moist and flavoursome. This recipe is great as there is very little sugar and the seeds add some extra health benefits.

This adapted recipe is from a book called ‘ A Modern Way To Eat’ by Anna Jones.

I did make some small changes to the recipe and it turned out really good. The next time I make it, I will add some more spices and that is how I will share the recipe with you today.

Banana Bread Ingredients

125 g plain flour (I used Kamut, an ancient wheat flour)

100 g Almond meal

25 g Coconut flour

100 g dextrose (or light brown sugar)

30 g Maple syrup

100 g seeds (I used 50 g Sesame & 50 g Golden Flaxseed)

a pinch of salt

1 teasp baking power

2 teasp Cinnamon

1 teasp Nutmeg

3 medium sized ripe bananas

grated zest & juice of 1 lemon

2 tablesp Olive oil

2 tablesp Coconut yoghurt (or natural yoghurt)

2 eggs

½ teasp Vanilla essence/paste

Method

Preheat oven to 200’ C and prepare a 450 g loaf tin.

Put all the dry ingredients (plain flour, Almond meal, Coconut flour, dextrose, salt, baking powder, Cinnamon & nutmeg) into a large bowl and mix well.

Put the bananas into a food processor with the lemon juice and zest, Olive oil, Coconut yoghurt, eggs, Maple syrup and Vanilla.

Give it a quick blitz so the bananas are broken down, and then slowly add the dry ingredients. Don’t over mix; just do enough to ensure it is all well combined.

Pour the mix into your tin and bake for 40 to 50 minutes, or until a skewer comes out clean.

We found it’s delicious on it’s own and goes really well with a cup of tea or coffee.

However I like a thick slice, warmed in the toaster and then spread with a little butter.

I hope you enjoy this Banana Bread as well.

Till the next post,

Live Clean n Prosper.

Sleep and how it impacts our Health

Last week I wrote about sleep and while doing my research I came across so much information.

So today I thought I would continue with this topic and share some articles from the Heart Institute I found interesting.

New research from Australia’s Sleep Health Foundation reveals that 33 to 45% of Australian adults suffer from inadequate sleep.

What impact does this have on our health and wellbeing? And does inadequate sleep affect our ability to exercise and improve fitness?

The Sleep Health Foundation says sleep is a fundamental biological requirement for human health. A variety of health problems and chronic diseases including coronary heart disease, stroke and diabetes have been linked to specific sleep disorders.

It seems that getting some good quality zzzzzz’s should be high on our evening agenda.

Does sleep affect your ability to workout and improve your fitness?

The short answer is yes. Movement and wellness specialist Priscilla Flynn of In2great Fitness says she can tell when a client hasn’t been sleeping well.

“We train with heart rate monitors which gives us the ability to check in with how well our clients are coping with the stress of the workout,” she says.

”On days with poor sleep, heart rate efficiency will be compromised. Clients will tend to struggle to increase heart rate intensity, or their intensity stays high and they can’t recover.”

If we don’t sleep well we are more prone to weight gain, cravings, mood disorders, overeating, pain, and a general lack of wellness.

Sleep or exercise – what’s more important?

You can’t really have one without the other. It’s important to consider a person’s metabolic reserve – basically how much gas is in the tank.

“Good sleep quality will increase a person’s metabolic reserve, making them more resilient to stress of any kind. Having a good sleep means you can train longer, or more intensely, before you get depleted,” Priscilla says.

“A lack of sleep decreases metabolic reserve which means the person has a reduced capacity to cope with additional stress. This means they have a reduced capacity to train optimally, and therefore a reduced ability to get the results they seek”.

“If you’re really exhausted, it’s better to modify your workout and listen to your body.”

Too little sleep?

Research also suggests that getting too little sleep can be bad for your heart.

It has been established that getting too little sleep can lead to increased risk of diabetes. This new research shows it can also increase the chances of certain types of cardiovascular disease, especially in women and the elderly.

The study found those getting less than four hours of sleep can increase the likelihood of death by some types of heart disease, like heart attacks and angina.

So there you have it from the experts, the perfect reason to get a good night sleep. The Heart Institute also emphasises that the study suggests that too much sleep can also have a negative effect. It is recommended that you do not have more than 10 hours on a regular basis. (Source – The Heart Institute)

As with most things heart related (and health in general), moderation seems to be key.

Till the next post,

Live Clean n Prosper.

Getting a good nights’ Sleep

Today I’m going to write about sleep. Scott has had issues with getting to sleep. So we have been doing some research into sleep.

One common factor that kept coming up was the development of Sleep hygiene or Sleep habits. Good sleep habits are often referred to as good sleep hygiene.

There are many things that can be done to improve sleep. While most of these are common sense, life is very busy and we often don’t think about them. According to research, there are many things that can be done to have a better night’s sleep.

Sleep habits to consider –

Getting sunlight during the day will help you to sleep better at night
Try to keep a consistent bedtime. The body has an internal clock and hormones that control sleepiness and wakefulness.
Most adults need 7-9 hours of sleep a day. This stays the same even in old age.
Limit Naps. Remember that the average adult sleeps for between seven and nine hours a day. Naps will take up some of this time. But if you are taking short afternoon naps without any problems, then you might want to keep doing this. On the other hand, naps in the evening, or dozing in front of the TV, can make it harder to get to sleep at night.
Meals should be timed to avoid going to bed on a full stomach, but not hungry either. The evening meal should be at least 2 hours before bedtime. Alcohol might help you get to sleep, but it will make it harder to stay asleep. It makes sleep problems like snoring and sleep apnoea worse as well.
Don’t have things in the bedroom that distract you from sleep, like televisions and computers. The blue light of the computer can reduce evening levels of the sleep-promoting hormone, melatonin. (www.sleephealthfoundation.org.au)

After talking to some lecturers at college, Scott bought some Lavender & Chamomile tea, which he now has before going to bed. It has been quite effective. I have found some information to explain why it works.

Lavender & Chamomile

Lavender is often used to help people sleep. Brewing a few lavender flowers in hot water to make a tea, has been used to induce sleep and relaxation for thousands of years. This is closely linked to the flower’s impact on the nervous system, and can also help to clear your mind of negative thoughts or clutter. The antioxidant components of lavender can also impact the endocrine system of the body to lower the levels of stress hormones in the body.

Chamomile is another herb well known for its calming effect. It has many health benefits and uses, including the ability to lower stress levels and aid sleep.

This beverage can help increase the levels of serotonin and melatonin in your body, which can successfully eliminate stress and worry, while also slowing down your mind and eliminating the classic symptoms of anxiety. Therefore it can also be an overall sleep aid, particularly for people who struggle with restless, non-restful or rejuvenating sleep.

Even those struggling with sleep apnoea and other disorders may benefit from the effects of chamomile tea. (www.organicfacts.net)

Till the next post, Sleep well,

Live Clean n Prosper