Good Nutrition Advice

For a healthy body and mind

Month: December 2015

Healthy Christmas Fruit Cake

Healthy Christmas Fruit Cake

By Sara Borg.

Ingredients for a Healthy Christmas Fruit Cake:

  • 100g Pitted dates
  • 100g Dried apricots
  • 50g dried figs
  • 30g raisins/sultanas
  • 1 cup of chopped walnuts
  • Juice and zest of one orange
  • 2 tsp vanilla extract/1 tsp vanilla powder
  • 100g spelt flour
  • 3 eggs
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground cloves
  • 1/2 tsp ground ginger
  • 2 tsp ground cinammon
  • 1/2 tsp baking soda
  • 3/4 cup of coconut oil, melted


  1. Preheat the oven to 180c and line a 18-20cm baking tin with parchment paper.
  2. Start by chopping the dried fruit and place these in a bowl together with the zest of one orange.
  3. Beat the eggs and add the vanilla, spices and orange juice. Then pour this mixture over the dried fruits and combine well.
  4. Add the melted coconut oil to the fruit mixture then add the spelt flour and baking soda and mix well.
  5. Pour the cake mix into the lined baking tin and flatten over the top making sure the mixture is evenly spread out.
  6. Bake in the oven for approx. 1 hour and 15 mins or until the top is golden brown and a skewer inserted into the centre comes out clean.
  7. Remove from the oven and cool. Then cut into squares or delicate slices. You should get approximately 30 pieces out of this recipe.
  8. Store in the fridge in an airtight container


Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

Cranberry Ginger Cookies

Ginger and Cranberry Cookies

By Sara Borg.

Makes around 45-50 medium sized cookies


  • 2 cups rice flour
  • 1 cup oat four (oats grinded nto a flour-in food processor)
  • 6 cups rolled oats
  • 4 eggs
  • 3 tsp ground ginger
  • 2 tsp cinnamon
  • 1/4 tsp ground cardamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground cloves
  • 2 tsp vanilla extract/ 1tsp vanilla bean powder
  • 180g coconut palm sugar
  • 2/3 cup + 1tbsp melted coconut oil
  • 1/3 cup of honey
  • 1 cup dried cranberries
  • 1/2 cup chopped walnuts
  • 1/2 cup chopped almonds
  • zest of an orange
  • 2 tsp of baking soda

Instructions for Ginger and Cranberry Cookies

Preheat the oven to 180 c.

In a large sized bowl add the rice flour, oat flour, oats, spices and bicarbonate of soda and mix well together. In a separate bowl beat the eggs then add the coconut sugar, honey, vanilla, orange zest and coconut oil and mix well. Add the dry ingredients to the egg mixture and mix until combined.

Then add the cranberries and nuts. If the mixture feels a bit dry and crumbly add around 2 tbsp of lukewarm water to moisten the mixture. If needed you can add a bit more water, a tablespoon at a time but do this slowly so as to not make it too wet. The mixture should be a bit sticky but if you do mess up, you can always add some more oats if it becomes too moist.

Line a baking tray with parchment paper and form into cookies, I like to do this with a tablespoon but you can also use your hands. Flatten them slightly and be careful not to place them too close to each other as they will expand slightly.

Bake for 10-15 mins, until light golden brown. Leave to cool on an oven rack and store in an air-tight container.


Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

Eating psychology

Turn Your Passion for Health and Nutrition into a Career

Psy Eating Course bannerIf you’re interested in health, healing and personal transformation, you’ve probably noticed that there’s a big gap in where people are, and where they want to be. Especially when it comes to food and nutrition.

The world is experiencing a fantastic increase in weight, overeating, emotional eating, binge eating, body image challenges, poor digestion, fatigue, low immunity, mood concerns and more. For fatigue health issues, visit The Energy community. Their website is dedicated in providing genuinely evidence-based and scientific solutions for all things related to fatigue and energy enhancement.

We all know that good nutrition is paramount to health. But here’s the reality: so much of the time, good nutrition is simply not enough to help people get where they need to go.

How many people have you met who know what to eat, who know what they’re supposed to do – and they just don’t do it?

The end result is that there’s a vast number of people struggling with eating challenges and unhappy with who they are and how they feel.

And they need help…

That’s where you come in.

  • The profession of health coaching is on the rise.
  • Weight loss alone is a $50 billion industry worldwide.
  • People are searching for answers.
  • They want solutions.
  • They need qualified professionals to guide and support them.
  • And that’s where we come in with a completely different kind of health coach training:

How to turn Your Passion for Health and Nutrition into a Career with the Institute for the Psychology of Eating 250 hour Eating Psychology Coach Certification Training

This is distance learning training created by Marc David, founder of the Institute for the Psychology of Eating. It features a powerful body of work that combines Nutrition and Eating Psychology.

This unique synthesis is the ‘missing link’ for so many people when it comes to finally transforming their relationship with food, body and health.

So, this is an opportunity to launch a cutting-edge and lucrative new career. Or if you’re already in the helping or healing professions it’s a fantastic way to turbocharge your already existing skills, increase your scope of practice, get real and lasting results with clients, and earn more by incorporating a cutting edge set of skills.

If you’re at all intrigued, then I suggest you join Marc David and Emily Rosen, Founder and Director of the Institute for the Psychology of Eating for this live online event:

A FREE Webinar all about becoming an Eating Psychology Coach

Eating PsychologySimply sign up here: The Psychology of Eating

Date: January 7
Time: 18.00 EST
Where: Online
Cost: Free

Here’s what you’ll learn in the live webinar, and why I think it will be worth your time:

  • How to increase metabolism without changing anything you eat
  • Why the royal road to weight loss is not “eat less, exercise more”
  • Practical tools and tips you can use right away with yourself and your clients
  • A secret formula that can forever transform you, your body, and your relationship with food
  • How to turn your health knowledge into a lucrative career with location flexibility in a year
  • Plenty of time for live question and answer
  • And lots more

This is a rare opportunity to connect with Marc and Emily live. I know they love teaching, so I trust that you’ll feel engaged and inspired and come away with some good nuggets of wisdom. The body of work that they teach is truly cutting edge. And the Certification Training they offer is is unlike any other.

It’s a breakthrough 250 hour distance learning program that you can take from anywhere in the world. Graduates come away with the skills and confidence to work with the most common and compelling eating concerns of our times – weight, body image, overeating, binge eating, emotional eating, endless dieting, digestion, fatigue, immunity, mood and much more.

You’ll learn the tools and protocols that will enable you to help others while transforming your own relationship with food and body. And you’ll enjoy a cutting edge approach that honors all of who we are as eaters – body, mind, heart and soul.

So once again, to register for the free live informational webinar, simply go here:
The Psychology of Eating

I hope you enjoy it.
Thanks as always for your time and interest!

Best regards,


21-day Sugar Detox

Have you over-indulged this Christmas? Are you ready for a sugar-free challenge? It’s not as hard as you might think. Just follow this simple plan that includes some great food ideas.

Are you addicted to sugar? Do you find it impossible to stop eating it once you start? Do you crave bread and sweets?

If you answered yes to any of these questions, you may be ‘sugar sensitive’. Kathleen des Maisons, the author of Potatoes not Prozac, coined the term sugar sensitive’ to describe someone whose body has a strong reaction to sugar and sweetened foods — even foods made with alternative sweeteners like honey or maple syrup.

If you’re sugar sensitive and use sugar to self soothe, to care for stress, or to numb out, your sugar habit can turn into a full blown addiction, where you can’t say no, are plagued by painful sugar cravings, are obsessed with sugar, and eat more and more sugar to get your ‘fix’.

Can You Really Be Hooked on Sugar?

Some people use sugary foods in ways that aren’t healthy, even though it may not be an actual addiction. Some signs: You crave sugar, lose control, and eat more than you planned.

Sugar fuels every cell in the brain. Your brain also sees sugar as a reward, which makes you keep wanting more of it. If you often eat a lot of sugar, you’re reinforcing that reward, which can make it tough to break the habit.

Why do you get a rush when you eat a midday candy bar? The sugar in it — called a simple carbohydrate — is quickly turned into glucose in your bloodstream. Your blood sugar levels spike. Simple carbs are also found in fruits, veggies, and dairy products. But these have fiber and protein that slow the process. Syrup, soda, candy, and table sugar haven’t.

Your body needs to move glucose out of the bloodstream and into your cells for energy. To do this, your pancreas makes insulin, a hormone. As a result, your blood sugar level may have a sudden drop. This rapid change in blood sugar leaves you feeling wiped out and shaky and searching for more sweets to regain that sugar “high.” So that midday candy bar has set you up for more bad eating…

Starch Can Equal Sugar

Think you don’t have a sweet tooth, but crave bagels, chips, or french fries? These starchy foods are complex carbs that the body breaks down into simple sugars. Eaten without better foods, starches can make blood sugar surge and crash like sugar. White rice, white flour, and potatoes do this. Highly refined starches like white bread, pretzels, crackers, and pasta are worst.

Does Sugar Cause Diabetes?

Sugar itself doesn’t cause diabetes. But lots of sugar splurges can point you there. Too much of anything, including sugar, can pack on pounds, for one thing. Heavy bodies have a harder time using insulin, the hormone that controls blood sugar. When your body resists insulin, blood sugar and your risk of diabetes go up.

Do Sugar Detox Diets Work?

Can you beat your sugar habit by quitting cold turkey? Some sugar detox plans urge you to avoid all sweets. That means all fruit, dairy, and refined grains. The idea is to purge your system of sugar. Diet changes like this are too drastic to keep up. Changes that you can do only for the short term mean you’ll fall back to your old habits.

The good news is you can stop sugar and carb cravings naturally with this three-week program designed to help you change the way you think about the food you put on your plate.

21-day sugar detoxNo pills, powders, or potions necessary, The 21-Day Sugar Detox will teach you new ways of eating that you never thought could be so healthy and so enjoyable.

The 21-Day Sugar Detox is a comprehensive, yet simple and effective program to help break the chains sugar and carbs have on you — and help you find food freedom.

The Premium program package includes two printed books and membership to the online portal that contains dozens of additional program guides, eCookbooks, workout programs, audio support call recordings, and an expertly moderated forum for world class support, 1:1, when you need it most.

21-day sugar detoxWhat’s more, your membership doesn’t expire – and you’ll have access to all of the future materials they’re added to the site.

So, if you decide to return for another round of the program, your materials, resources and our support team will all be there, waiting for you.


  • Need to figure out if something is a Yes or No food?
  • Wondering what’s best to eat while dining out?
  • Want to ask other detoxers a question?

You can access the eBooks, Forums, discounts, and audio files anytime from anywhere with your mobile device.

Get started on The 21-Day Sugar Detox now…


food cravings and your brain

Food Cravings, Addictions and Your Brain

Why food cravings can be hard-wired

Do you wonder why sometimes, despite trying to maintain iron willpower, you still end up craving and eating things that you shouldn’t? It could be that you are addicted to certain foods.

21 day sugar detoxA recent press release from the European College of Neuropsychopharmacology describes a study that looked at brain function and addiction. This site can help treating drug and alcohol addiction in a rehab setting. A team of scientists from two universities: the University of Grenada (Spain) and Monash University (Australia) analysed 39 obese people and 42 normal weight people.  They were given a buffet-style meal and told to help themselves.

Afterwards, they were shown photos of the food from the buffet to stimulate cravings while their brains were scanned via MRI. The MRI scans showed different brain connectivity for food cravings depending on whether the individual was normal weight or overweight.

The scientists found far greater connectivity in the areas of the brain associated with reward in the overweight. They also found in the obese individuals that their average 11% weight gain three months later, was predicted by the increased activity in the brain that registered reward. These parts of the brain are stimulated in a similar way to substance abuse.

This means that breaking bad habits such as sugary foods (and drinks) may not come easily, but it doesn’t mean that you shouldn’t try. It just means that you will have to be patient with yourself and find lots of healthy alternatives to unhealthy foods that you may be hard-wired to crave.

Why not try the 21-day Sugar Detox?


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