In case you’re not sure what I mean by lemon and honey water, I’ll explain how you make it. Squeeze the juice from half a lemon into a mug, then add a teaspoon of honey. Pour boiling water in and mix together until the honey is dissolved.

To understand the benefits of lemon honey water, I thought it would be easiest to break it down by its three components to understand whether it’s healing properties are myth or magic.

1. The Healing Benefits of Honey

Honey is highly nutritious. It contains traces of minerals, vitamins and antioxidants which destroy free radicals and delay aging. It is used medicinally around the world. Furthermore, it’s an energizer, has anti-bacterial, anti-viral and anti-fungal properties. It can be used to help to treat a range of health issues from nausea, coughs, osteoporosis, and even cancer growth. It’s possibly one of the best sweeteners in the world! Reason enough to make honey a habit?

How to Choose the Right Manuka Honey

Not all honey is created equal. Manuka honey is a special type of honey only produced in New Zealand, created by bees who pollinate the manuka bush and then extract the nectar from the flowers to create honey. It’s a little more pricey than your regular honey, but many believe it has extra healing benefits. So how do you know which one to buy?

Unique Manuka Factor (UMF) is used as a measure of the quality or potency of manuka honey. For manuka honey to be used for medicinal purposes, it should have at least UMF 5, which is adequate, or ideally UMF 10 or higher, which is a ‘good’ potency. So look on the label to ensure you’re getting a good quality honey next time!

2. What’s the Juice on Lemon Water?

Lemons are packed with vitamin C. Roughly two lemons provides you with almost 90% of the daily recommended intake of vitamin C! It acts as an antioxidant, and as we mentioned before, destroys free radicals, that could otherwise damage your cells. It’s also vital in producing collagen, which helps give our skin strength and elasticity, among other things. Many of us don’t eat enough lemons to get the recommended amount of vitamin C, because of the sour taste, but that’s why lemon water is a great way to enjoy lemons! You could also boost your vitamin C intake with a high quality supplement. Research has shown that eating fruit and vegetables high in vitamin C can reduce the risk of heart disease and stroke.

As well as this, the soluble fibre in lemons can help improve gut health and more!

In addition, lemons can help you stay hydrated. They add a bit of flavour which can make your standard glass of water seem a bit more appealing!

3. The Unexpected Health Benefits of Hot Water

It’s pretty straight forward, water is necessary for human survival… However, aside from the survival aspect, drinking warm water can provide lots of additional health benefits. It can help with digestion, regulate bowel movements, prevent premature aging, relax nerves and aid in sleep.

Hot water is a great natural remedy for cramps as the warmth helps relax muscles and improve capillary circulation. The relaxing effect can also aid with nerves and sleep. Pro tip: magnesium can also help relax muscles and be a natural stress relief.

Warm water can even prevent premature ageing. Whaaat? When the body accumulates toxins, it becomes susceptible to disease and ageing. Warm water can help flush out the unwanted toxins to keep you young and healthy!

Drinking warm water in the morning could even help you lose weight. Drinking warm water can raise body temperature, which can increase your metabolic rate, that allows the body to burn more calories.

Three’s a Charm

Separately lemon, honey and warm water have some amazing health benefits, so making a lemoney, sweet concoction with all three just makes sense, especially when they taste so good together.

Do you have your own variation of lemon honey water? Let us know your favourite way to make it in the comments!

Written by Monique Sparks
Marketing Assistant | USANA New Zealand

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Homemade parathas are much better than frozen. Well, it seems like I am going to cook Indian food more often now. I have also stocked up my spice rack with some Indian spices.

I made this dish using long skinny eggplants that you normally find in Asian grocery shops. They are seasonal and I thought I would use them instead of zucchinis. If you can’t find them, use zucchinis or replace with 1 big eggplant.

This dish is simple and requires no fancy spices. You can have it with basmati rice or any kind of roti. Go easy with roti though as it’s high in calories. As a guide, I suggest having 1/3 of the amount of rice you would normally have and a piece of roti. But if you have small roti, then feel free to have 2 pieces. I know I will!

Eggplant and Lentil Curry

Ingredients:

2 tablespoons coconut oil

1 large onion

10g fresh ginger

2 carrots

5-6 long skinny eggplants (can be substituted with zucchini or 1 regular eggplant)

2 tablespoons tomato paste/sauce

2 teaspoons ground turmeric

2 teaspoons ground cumin

1 teaspoons ground cinnamon

1 teaspoon chili flakes

1 can tomatoes

1 can lentils

Salt and pepper to taste

Method

1. Finely chop the onion and ginger. Dice the carrots and eggplants.
2. Fry the onion and ginger until fragrant in a big pan on medium heat. Add in the tomato paste and spices, then stir for 5 minutes. Add in the carrots, eggplants, canned tomatoes and lentils. Mix thoroughly. Let simmer for 30 minutes. Stir occasionally to ensure even cooking. Season with salt and pepper.

Enjoy!

Written by Lismi Wong

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I tweaked the recipe for zucchini noodles a bit to add an Asian flavour. I added pineapple chunks on the side and the flavours complement each other really well! The texture reminds me a bit of papaya salad, but the dressing is not as light and refreshing because I use coconut milk. If you want something that tastes lighter, you can ignore the coconut milk and use a fish sauce and water mixture to replace the coconut milk. You might also want to up the lime juice and use 3-4 limes instead.

I use toppings made up of a mixture of buckwheat and sunflower seeds, as that’s what I had at hand. I think fried shallots and peanuts will work really well too! If you love Asian salad, then that is the way to go! You can find fried shallots from Asian shops.

Enjoy!

Zucchini Noodles – Asian Style – Ingredients

5 zucchinis

2 carrots

½ fresh pineapple or 1 can pineapple chunks

1 large handful of herbs e.g. parsley, coriander and mint

Juice and zest of 2 limes

2 cloves of garlic

15g fresh ginger

1 tsp turmeric powder

250ml light coconut milk (or 2 tablespoons fish sauce)

1 tablespoon coconut oil

Pinch of coconut sugar

Salt and pepper to taste

Topping Ingredients

½ cup mixture of buckwheat groats and sunflower seeds

OR

¹/₃ cup crushed peanuts and 2 tablespoon of fried shallots

Method

1. Slice zucchini and carrots thinly using either a spiralizer, mandolin or knife. Put them into a big bowl.
2. Cut the fresh pineapple into small chunks. If you are using canned pineapple, reserve the juice to replace the water for dressing later.
3. To make the dressing, zest the limes, chop the garlic and grate the ginger on a chopping board. Transfer into a medium glass jar (with a lid). Add in juice of limes, turmeric powder, coconut milk (or fish sauce) and oil. Add a pinch of coconut sugar, salt and pepper to taste.
4. Shake the jar thoroughly and pour the dressing over the salad. You can thin down the dressing using the reserved pineapple juice or water.

Written by Lismi Wong

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In traditional Oriental medicine celery was used to treat hypertension. This is because phthalide compounds in celery can act as a sedative as well as lower blood pressure.

Ingredients for broccoli, apple and celery salad

1 green apple

5 celery stems with leaves

1 medium broccoli head

¹/₃ cup raisins

¼ cup slivered almonds

½ cup mayonnaise

2 tablespoons extra virgin olive oil

Salt and pepper

Method

1. Cut the broccoli into small florets and steam them for 3 minutes so they retain crunch.
2. Thinly slice the apple and dip into cold water with vinegar or salt to prevent browning. Sit for 5-10 minutes. Drain thoroughly and pat dry.
3. Chop celery leaves. Cut the stalks into small pieces.
4. Pan fry the slivered almonds for a few minutes until fragrant.
5. On a serving dish, spread the broccoli florets at the base.
6. Place apple slices on top of broccoli, continue with celery stalks and leaves, end with raisins and slivered almonds.
7. Place mayonnaise on top in dollops. Drizzle with olive oil and sprinkle with salt and pepper.
8. Keep in the fridge before serving. Serve chilled is best.

Written by Lismi Wong

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INGREDIENTS

4 free range eggs

¼ cup sesame seeds

¾ cup sunflower seeds

¾ cup pumpkin seeds

1 cup whole nuts eg walnuts, almonds, or a mixture of nuts

¼ cup psyllium husk

50g almond flour/coconut flour

2 tablespoons olive oil

2 tablesppons chia seeds

¼ cup water

2 teaspoons sea salt

METHOD

1. Preheat oven to 160C.
2. In a bowl, whisk the eggs thoroughly until combined.
3. Add the rest of the ingredients and mix well.
4. Leave for 15 minutes for the chia seeds to absorb the liquid.
5. Bake for 1 hour, rotating half way through.
6. Cool on a wire rack. Keep well in a zip lock plastic bag for up to 4-5 days.

Written by Lismi Wong

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Perfect with a dob of coconut yoghurt topped with fresh raspberries

Here’s how:

1/2 cup almonds blitzed up in nutribullet or powerful blender (or you could use almond butter)
1/2 cup tahini
1/2 cup cacao powder
1/2 cup vanilla or chocolate protein powder *
1/3 cup rice syrup (or honey) or less
2 TB melted coconut oil

Mix all together until smooth and creamy. Spread into a lined tin, set in fridge then cut into desired size chunks. Speed up by putting in the freezer which is a great place to store it out of sight.

Enjoy!

USANA Nutrimeal Free – A nutritious, plant-based meal replacement shake.

* I use USANA’s Nutrimeal Free which is a vanilla,  plant based protein, free from gluten, dairy or soy backed by science.

Written by Robin Wilson
If you’d like help making changes to your diet and lifestyle, get in touch with Robin today: http://www.holisticwellness.nz/

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MySmartBars aren’t your average snack. They’re made with simple, pure ingredients to create a beneficial balance of macronutrients and are packed with whole food ingredients, protein, organic coconut oil and more! MySmartBars come in two delicious Coconut Cashew and Dark Chocolate.

So what it so important about wholefoods and what are the benefits?

Whole foods are foods that are closest to their natural state and that means they give us more nutrients than highly refined foods. They are often made up of grains, nuts, seeds, beans, and legumes.

Whole foods contain a wide variety of nutrients in one food. These nutrients include phytonutrients, essential fatty acids and fibre. Whole foods are also rich in essential vitamins, minerals that cannot be synthesised in the body and therefore have to be obtained through diet.

Some of the benefits you will see from eating more whole foods include:

Better Digestion: Whole foods are high in fibre which is an essential nutrient for healthy digestion, and heart health combined. Whole foods are full of natural insoluble and soluble fiber to support digestion and regularity, along with keep you full.

More Satisfaction: Whole foods are delicious and filling. Their wide range means you can choose lots of different things to eat without the added nasties. After eating them your body is able to digest easily and best of all you’re not left feeling sluggish or over full, but instead satisfied and healthy.

Next time you’re thinking about eating that donut or chocolate bar, grab a MySmartBar instead. Know that you are making the smart choice for your health.We only have one body, so we need to feed it the best food we can.

MySmartBar sale date yet to be determined.

References:

http://www.bodyandsoul.com.au/news-story/fb54be4ff6a8c96c20954a97c1334c27

http://www.onegreenplanet.org/natural-health/quick-benefits-youll-see-by-switching-to-whole-foods-plant-based-diet/

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This is why USANA’s MySmartBars are a great way to get the nutrition you need. These delicious foods contain coconut oil, an excellent source of naturally occurring saturated fats, and contain a beneficial balance of other macronutrients to fuel your body and leave you feeling satisfied.

Coconut Oil: MySmart Choice!

Not all fats are created equal. Coconut oil is primarily made up of medium-chain triacylglycerols (MCTs). These types of fatty acids are processed differently by the body than its cousin the long-chain triacylglycerols (LCTs), which are found primarily in animal foods (saturated fat). Coconut oil doesn’t seem to raise your cholesterol and is more likely to be burned as energy than stored as blubber. Why? Because MCTs are oxidised to a greater degree and more efficiently than are LCTs, and have less of an opportunity for deposition into adipose (fatty) tissue.

 A fat that doesn’t make you fat. Consumption of MCT’s from coconut oil has been shown to increase metabolism through an increase in thermogenesis. Thermogenesis is the body’s ability to produce heat which therefore allows the body to utilise more energy.

Coconut oil can be used as a tool in weight reduction. An increase in metabolism and energy utilisation means the body burns more fuel, ie. fat. This demonstrates coconut oil’s utility as a novel weight reduction tool. A study of 30 men in the journal Pharmacology found that just 2 tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month.

Coconut oil keeps you fuller for longer. Feeling full is another benefit of consuming coconut oil, this also adds to the oil’s ability to help reduce weight.

How to get more coconut oil into your diet

Besides eating our MySmartBars, there are heaps of ways you can use coconut oil. Try adding it your coffees, salad dressing and use it when baking. At roughly 117 calories per tablespoon, coconut oil is a near identical caloric swap for olive oil. It also has a high smoke point makes coconut oil great for just about every dish, from eggs to stir-frys.

It’s a fat that can help you lose weight, get a smaller waist line, plus it keeps you fuller for longer. What more could you want!

References:

Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil Marie-Pierre St-Onge and Aubrey Bosarge Am J Clin Nutr. 2008 Mar; 87(3): 621–626. Effects of Margarine Containing Medium-chain Triacylglycerols on Body Fat Reduction in Humans Naohisa Nosaka, Hideaki Maki, Yoshie Suzuki, Hirofumi Haruna, Atsushi Ohara, Michio Kasai, Hiroaki Tsuji, Toshiaki Aoyama, Mitsuko Okazaki, Osamu Igarashi and Kazuo Kondo Journal of Atherosclerosis and Thrombosis Vol. 10 (2003) No. 5 P 290-298 Thermic effect of medium-chain and long-chain triglycerides in man.Seaton TB, Welle SL, Warenko MK, Campbell RG.  Am J Clin Nutr November 1986 vol. 44 no. 5 630-634 Thermogenesis in humans during overfeeding with medium-chain triglycerides. Physiological effects of medium-chain triglycerides: potential agents in the prevention of obesity. St-Onge MP1, Jones PJ. J Nutr. 2002 Mar;132(3):329-32. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil.  St-Onge MP Bosarge A. Am J Clin Nutr. 2008 Mar;87(3):621-6. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Assunção ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florêncio TM. Lipids. 2009 Jul;44(7):593-601. doi: 10.1007/s11745-009-3306-6. Epub 2009 May 13 An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity Kai Ming Liau,  Yeong Yeh Lee, Chee Keong Chen,  and Aida Hanum G. Rasool  ISRN Pharmacol. 2011; 2011: 949686.  doi:  10.5402/2011/949686 Covert manipulation of the ratio of medium- to long-chain triglycerides in isoenergetically dense diets: effect on food intake in ad libitum feeding men. Stubbs RJ, Harbron CG. Int J Obes Relat Metab Disord. 1996 May;20(5):435-44. Substrate oxidation and control of food intake in men after a fat-substitute meal compared with meals supplemented with an isoenergetic load of carbohydrate, long-chain triacylglycerols, or medium-chain triacylglycerols. Van Wymelbeke V, Louis-Sylvestre J, Fantino M. Am J Clin Nutr. 2001 Nov;74(5):620-30. Influence of medium-chain and long-chain triacylglycerols on the control of food intake in men. Van Wymelbeke V, Himaya A, Louis-Sylvestre J, Fantino M. Am J Clin Nutr. 1998 Aug;68(2):226-34. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. St-Onge MP, Mayrsohn B, O’Keeffe M, Kissileff HR, Choudhury AR, Laferrère B. Eur J Clin Nutr. 2014 Oct;68(10):1134-40. doi: 10.1038/ejcn.2014.145. Epub 2014 Jul 30. http://www.eatthis.com/10-daily-habits-blast-belly-fat http://www.doctoroz.com/gallery/99-amazing-uses-coconut-oil

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