T R A N S F O R M WWW.CRAVELIFE.COM.AU ISSUE 01 JULY 2014
SUGAR-FREE RECIPES THE OBSTACLE RACE EXPLOSION SAM INCE STAYING DOWN
SHERYL THAI CUPCAKE QUEEN KOSTA’S FOOD REVOLUTION CANING THE CRAVINGS
S U RV I VO R . T E AC H E R .
L I B E R AT O R .
WELCOME
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WELCOME
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INTRODUCTION
CHOOSE TO BE LEGENDARY
W
elcome to Crave Life, the magazine for those who want a healthy change. No wait, scrap that. This is a magazine for those who want a legendary change.
What does a legendary change even mean? Breaking world records? Finding the cure for the common cold? Luring Bigfoot out of the forest for a sasquatch selfie? No – and yes. You set your goals in life, and you’re the only one who can define what legendary is for you. Sometimes when we set goals, we make that bar a bit too low. We might clear it, but the sense of accomplishment isn’t there because deep down we know what we really want, and we know we can do better. Legendary changes are the ones that make your heart race just thinking about them. In our first issue, we speak to people who have made some legendary changes in their lives. Some have made transformations that led to headline-grabbing achievements. Others have had to muster the courage to face the unthinkable just so they can live the life so many of us take for granted. What they all have in common is they knew what they want, acknowledged how hard it was going to be – and did it. Legends. We want this magazine to inspire you to try your best to do what you’ve always dreamed to. Maybe you’ll fall short of that world record, never find that miracle cure or miss that photo of a lifetime. But you’ll never know until you choose to take that first step. And the journey will be legendary.
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Don’t ever call Hodgkin’s Lymphoma ‘the good cancer’. Karina Carrel’s harrowing yet inspirational story sheds light on a misunderstood form of cancer, and chronicles how the process of beating lymphoma made her stronger than ever. With her six-month-old son Jaivan sleeping soundly in his cot, Karina Carrel let out a silent scream. Diagnosed with Hodgkin’s Lymphoma at just 30, the vibrant mum of three young kids had done her best to stay outwardly positive for her family, but something had to give. “I was just numb, walking through a fog, saying ‘I’ll be fine, don’t worry about it’. Then the day that it hits you… I was lucky that I was on my own. I woke up in the morning and my husband Paul had gone to work and I thought ‘What if something does happen to me? What if I die? What if my kids are left without a mother?’ I had my first honest-to-god breakdown.”
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URV I VO R . T E ACH E R . BE R AT O R . Photography Elaine Wang
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You’re no doubt already aware what a sweet tooth does to your actual teeth, as well as your waistline. But what you might not know is how excess sugar affects you at a cellular level… where it’s cancer fuel.
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We’ve picked just a couple of Karina’s delicious recipes that you can try for your self. There’s also loads of other sugar-free recipes on her website www.liberation-free.com also be sure to check our her instagram @karina_liberation
BANANA BREAD BLONDIES
INGREDIENTS • 2 ripe medium/large bananas • 1 ¾ cups rolled oats • 1 can chick peas (1 ½ cups drained and rinsed) • 2 tbsp Peanut Butter • 1 tsp baking powder • 2 tbsp honey • 4 tbsp Natvia granulated sweetener • A pinch of salt • ½ cup unsweetened almond milk • ¼ cup semi sweet chocolate chips
METHOD 1 Preheat oven 200°C. Spray a 9x9 inch baking pan with cooking spray and put aside. 2 Throw ALL ingredients (except chocolate chips) into a food processor and blend until smooth. 3 Fold half the chocolate chips into the batter. Pour into prepared pan. Sprinkle remaining chocolate chips on top of bars. 4 Bake for approx 20 minutes (depending on your oven) until a toothpick inserted into the centre comes out clean. They are VERY moist when taken out, but they will set and firm as they cool! Don't over cook these - or they will become dry. 5 Once cooled, gently cut into 16 bars.
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MIXED BERRY CHOCOLATE CHIP CAKE WITH C R E A M C H E E S E F R O S T I N G
INGREDIENTS Cake • 2 cups white self raising flour • 1 ½ tsp baking powder • ⅔ cup Natvia granulated sweetener • 2 tbsp softened low fat butter • 3 tbsp plain low fat Greek yoghurt • ¼ cup unsweetened apple sauce • 1 cup soured unsweetened vanilla almond milk (sour with 1/2 tablespoon lemon juice before baking - alternatively use low fat buttermilk) • 2 eggs • 2 tsp vanilla extract • ½ cup semi sweet chocolate chips • ½ cups fresh/thawed blueberries • ½ cups fresh/thawed raspberries • ½ cup fresh/thawed blackberries
Topping • ¼ cup low fat vanilla greek yoghurt • ¼ cup low fat cream cheese • ½ cup Natvia icing mix • ⅓ cup Raspberries • 4 tbsp water (add more if needed) • 2 tbsp Natvia for baking • Extra berries to garnish
METHOD 1 Makes 15 slices 2 Preheat oven to 180°C. Spray a medium sized round cake tin with cooking spray and wipe excess with a papery towel. Set aside. 3 Into a medium sized bowl add the flour, baking powder, sweetener, butter, yoghurt, apple sauce, soured milk (or buttermilk), vanilla extract and eggs. Mix well until combined. Gently fold in all berries and chocolate chips. 4 Pour batter into the prepared cake tin. 5 Bake for 40 - 50 minutes, or when a toothpick inserted in the middle of the cake comes out clean.
6 While cake is baking, make frosting by mixing
the yoghurt, cream cheese and Natvia icing mix. Whisk until lump free and smooth. Set aside and combine raspberries in a small saucepan with the water and Natvia. Cook on low heat (for about 5 minutes), or until the raspberry sauce thickens. 7 Top cake with cream cheese frosting, reduced raspberries in syrup and extra berries to garnish.
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CUPCAKE CENTRAL SUGAR-FREE CUPCAKE LAUNCH
To celebrate the launch of the new Banarnie cupcake flavour with Natvia sugar-free icing, Cupcake Central founder Sheryl Thai treated a lucky few to a gourmet baking lesson. Our reporter on the scene can reveal that the cupcakes are as delicious as they look.
Top (from left to right) Banarnie cupcakes – sugar free and delicious! Felicity Curtain and Emily Scott Kirsty Vierdag and Rebecca Derrington
Bottom Suzy and Antoinette Raad Yulia Budyanskaya and Ivy Thompson Sam Tew and Mark Hanna
Middle Sheryl Thai and Sam Tew Mel Christensen – a picture of concentration! Karina Carrel with creations!
Photography Elaine Wang
Sweet tooth fans no longer. The Banarnie cupcake is sugar-free! Be sure to taste one for your self and share your experience with us. #natvia
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CUPCAKE QUEEN TA S T E M A K E R A N D E N T R E P R E N E U R S H E R Y L T H A I
When life gives you lemons, make lemon meringue cupcakes. When fate forced her to re-examine her career options, that’s just what 2013 Young Australian Entrepreneur of the Year Sheryl Thai did. Five years and three Cupcake Central stores later, the ever-motivated Sheryl is now also a cookbook author and co-founder of The League of Extraordinary Women. Thankfully Sheryl had time in her busy schedule to sit down with us and share some of her story and insights.
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CANING THE SUGAR CRAVINGS We all know what adding sugar does to our health – so why don’t our tastebuds get the message? Imagine you’re one of your earliest ancestors, stepping out of your family cave to roam the plain, desert, tundra or forest in search of food. Your proteins and fats come primarily from meat, but it doesn’t come every day and you have to eat fast because animals will come and fight you for it (plus fridges don’t exist). So in between those meals, you look for sugars: carbohydrates that give you quick, explosive energy to help you evade those pesky sabre-tooth tigers and chase down your next protein feast.
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... AND STAYING DOWN Q: What’s the opposite of a yo-yo dieter? A: Sam Ince. She lost 48 kilos in less than a year – and 15 years later she hasn’t slipped back into old habits. We’ve all heard stories of people losing phenomenal amounts of weight in short periods before. But as we soon find out, most of these weight loss stories hide the postscript: where our hero finds their new diet or exercise regime impossible to maintain, and they soon return to their original weight – or higher. This is what sets Sam’s story apart from so many others. Using the Ultra Lite program, Sam has kept that weight off by using a ketogenic diet that changed the way she approached food for good.
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SKI SHUFFLE THROUGH WINTER You don’t have to hit the slopes this winter to get in on the ski action. Fitness and nutrition guru Chriss Tinslay brings us a simple but effective exercise that which will have your muscles firing and the fat burning like a crackling log fire.
DO THE SHUFFLE! 1.
Start with right foot forward and left foot back. Hold your left arm out in front of you, bent at the elbow, and your right arm behind as if you’re pushing yourself forward with a ski pole.
2.
Tips
Jump and switch the position of your feet and repeat with increased speed and power as you get into the flow. Move your arms forwards and backwards once you have found your rhythm.
Tips
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Keep your front knee slightly bent.
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Higher arms = higher heart rate.
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A wider stance will increase the difficulty.
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Avoid jarring after landing by absorbing impact with your ankles and knees.
Watch Chriss’ full lunge and ski shuffle video demonstration and make sure you follow our companion ebooks page because there’s plenty more of Chriss’ exercise and nutrition tips coming soon!
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POST WORKOUT MUNCHIES Yove’ve got the workout, now treat yourself to the perfect recovery meal with these protein packed chocolate balls.
CHOCOLATE DATE PROTEIN BALLS INGREDIENTS • 250g raw almonds • 12 medjool dates chopped • 60g protein powder of choice (vanilla or chocolate) • 1 ½ tbsp of cacao • 1 tsp of cinnamon • 1 - 2 tsp of Norbu or Natvia (adjust to taste) • 2 tsp vanilla extract • 3 - 4 tbsp of water (adjust as required) • 50 g organic desiccated or flaked coconut
METHOD 1 Blend almonds in food processor until finely ground 2 Add all other dry ingredients (half of water first) and mix until it starts to come together. Add the rest of the water if the mixture is too dry. 3 Using a tablespoon, scoop out the mixture and shape into small balls with your hands, packing the mixture together firmly 4 Roll in the coconut and place in the fridge to set. You can also top with melted dark chocolate if you’re after a little extra chocolate hit. These can be kept in the fridge for 2-3 weeks, enjoy!
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GET DIRTY
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On paper, obstacle races sound like cruel and unusual punishment. Mud, barbed wire, rope climbs, fire… is this really something people do for fun? The answer, apparently, is a resounding ‘YES!’.
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FOOD FOR HEALTH CINNAMON SPLASH CLUSTER BAR The supermarket ‘muesli bar’ section has exploded in recent times, with a staggering new array of snacks replacing the limited selection that we’ve been most familiar with for so long. While it’s good to have options, it does make choosing one for the trolley that extra bit harder – especially when many are so high in sugar they might as well be in the confectionary aisle.
Food For Health’s Cinnamon Splash Cluster Bar is one that stands out from a crowd of health food imitators – both in nutritional value and taste. For starters, the Cluster Bar is 100% fructose free, meaning it’s an ideal lunch option for anybody wary of falling victim to the dreaded post-lunch sugar crash. If you’re concerned that means it’s just nutritious cardboard, don’t be: it’s sweetened with Natvia, as well as a healthy dose of cinnamon flavour. Like all Food For Health bars, the Cinnamon Splash Cluster bars are gluten-free, packed with healthy ingredients including chia, linseeds and pumpkin seeds. It’s a great mix of wholegrains, not dry or overly chewy like some bars in the gluten-free category too often are. They’re also dairy and fruitfree, making it an extremely playground-friendly option. Available online and at various outlets throughout Australia. fourteen
Feeling seedy? Theres plenty of reasons to add seeds into your daily diet but it’s as simple as this. These little guys are not only packed full of nutritional goodness, and are quite scrumptious to boot.
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SUGAR-FREE SNACKS Stuck for lunch or snack ideas? Well put down that hamburger and chocolate bar and get stuck in to these delicious sugar-free eats.
SWEET SPICED SQUID
CARROT CUPCAKES
SERVES 2
SERVES 12
INGREDIENTS
INGREDIENTS
• 300g squid, gutted and cleaned
• 2 cups oat flour (rolled oats ground up in a food processor)
• 2 tbsp lime juice
• 2 tsp baking powder
• 2 tbsp Natvia
• ½ cup Natvia
• 2 tbsp light soy sauce
• 1 tsp cinnamon
• 2 tbsp butter or margarine
• 1 tsp allspice
• 1 shallot, minced
• 3 carrots, grated
• 2 cloves garlic, minced
• ½ cup apple sauce
• ¼ tsp nutmeg powder
• ¼ cup coconut oil
• ¼ tsp coriander seed powder
• 3 eggs, lightly beaten
• ¼ tsp turmeric powder
Cream cheese
• ¼ tsp white pepper powder
• 250g block light cream cheese, at room temperature • ½ cup (80g) Natvia Icing Mix
METHOD 1
• 1 tsp vanilla extract
Marinate the squids in lime juice and set aside for 15 minutes.
2 In
the meantime, combine all the other ingredients in a saucepan and cook for 2 – 3 minutes or until it forms a thick and sticky sauce, then remove from heat.
3 Rinse
the squids with water and drain well. Marinate them with the sauce for at least half an hour. or pan-fry squids for approximately 1 minute on each side over high heat, basting constantly with leftover sauce.
METHOD 1 Preheat
oven to 180ºC. Line a 12 capacity muffin pan with cupcake liners.
2 Mix
together flour, baking powder, Natvia, cinnamon and allspice. Make a well in the centre and add remaining ingredients. Stir to combine.
4 Grill 5
Serve with a wedge of lime for drizzling.
3 Spoon
mixture into cupcake liners, and bake for 30 minutes or until a skewer inserted comes out clean. Turn out onto a wire rack to cool.
4 To
make the frosting, use an electric mixer to beat all ingredients together until smooth.
5 Ice
Visit www.sweeterlifeclub.com for more mouthwatering sugar-free recipes.
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the cooled cupcakes with the frosting mixture.
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LIVE FROM T H E I N T E R N E T:
VONNIX
What’s a vonnix? Vonnix is the web home of Yvonne, a Gold Coast student who just so happens to be a baking and photography wizard. A font of healthy baking information, Yvonne’s blog is chock full of delicious healthy treats that are given the star treatment they deserve with pro-grade photography. If that tickles your fancy, take a look at our ebook channel – we’ve brought you a selection of Yvonne’s finest!
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CRAVE MORE? The internet is more than just cat videos (apparently). If you’re craving more healthy recipes and wellness tips, this selection of the web’s finest can’t be ignored!
Cook Chew Conquer www.cookchewconquer.com Super-fit lawyer and Nutritional Medicine student Monique shows us how to eat clean, simple and nourishing.
Merrymaker Sisters www.themerrymakersisters.com The Merrymakers are Carla and Emma Papas, two paleo-primal sisters who love to blog about all things health and fitness.
Fitness Foodie www.fitnessfoodie.com.au Motivated Mel Christensen is a fitness instructor, trained chef and a mum – and she still finds time to share her health and fitness tips at Fitness Foodie
Nourish Not Punish
Healthy Hotlips
www.nourishnotpunish.tumblr.com Evelyn Angelopolous is a 21-year-old foodie living with celiac disease and fructose intolerance - plenty of great sugar and gluten-free recipes here!.
www.healthyhotlips.tumblr.com Lana ‘Hotlips’ Houlihan is the force behind this superbly presented food blog – a must-see for baking fans!
Stacie Michelle
Chocolate Chilli Mango
www.stacie-michelle.blogspot.com.au Graphic designer Stacie loves vegan, glutenfree and sugar-free foods (and funky tattoos)! Her blog is a fantastic recipe resource.
www.chocolatechillimango.com Committed foodie, passionate chocoholic and astrophysics PhD (!) Viviane Buzzi pours a huge amount of energy into this beautiful site, with delicious results!
Sugar Free Mum
The Fit-Foodie
www.facebook.com/SugarFreeMum Sheridan Buchanan’s ever-popular blog is a fantastic source for nourishing and down-to-earth food for the whole family.
www.the-fit-foodie.com Sally O’Neil shares her inspiring fitness and health tips – a mouthwatering site to get you inspired!
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PEASANT K O S TA S K O F U S
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“I used to wag school and go to Chinatown and look at all the ducks hanging in the window. The first Japanese restaurants looked alien to me... I was there the first chance I got.” L&F R
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THE PEASANT’S SUGAR-FREE TREATS YO U W O N T B E L E F T S T E W I N G A F T E R T H I S W I N T E R WA R M E R
SEITAN (MONK STEW) INGREDIENTS Seitan: • 1 tbsp Norbu • 3 cups high-protein flour • 1 tsp sea salt • 4 cups water You can find Norbu at all major coles stores.
Broth: • 4 cups water • 1 cup tamari OR soy sauce • 1 spring onion (chopped, large pieces) • 1 tbsp ginger (chopped) • 2 cloves garlic (whole) • Sugar-free teriyaki sauce: • 1 cup tamari OR soy sauce • ½ cup cooking sake • ½ cup Norbu
METHOD 1 For the seitan, mix salt, flour and Norbu in a bowl, add water and mix and knead like bread until water is absorbed. Once the mixture becomes elastic, remove from water and let stand for 20 minutes. 2 Bring all broth ingredients to boil, then reduce heat and cook for 20 minutes. 3 Add seitan, allow to simmer for 2-3 hours, then remove the seitan from the broth.
Stew: • ½ cup white or red miso paste • 1 spring onion (chopped) • 1 small chilli (seeded, chopped) • 1 cup broccoli • 1 cup chopped carrot • 2 tsp ginger • 1 tsp tamari OR soy sauce • 2 cups pre-cooked soba noodles • 6 pieces baby corn • 1 cup bean shoots
4 For the stew, bring the water to boil in a pot,
then reduce heat and add miso paste until dissolved. Add ginger, garlic and chilli and cook for 10 minutes. Add all vegetables (except bean shoots) and cook for a further 10 minutes. 5 Heat pan and add tamari, sake and bring to boil. Reduce heat then add Norbu until thickened and a little sticky. Cut seitan into approx 1.5cm thick slices, add to pan and coat. 6 Add seitan to stew, garnish with bean shoots and extra spring onion (sesame seeds optional). Mmm! twenty one
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KOSTA’S CAFE PICK: RENA’S ROOM, MALVERN EAST, VIC The first thing that stands out at Rena’s Room is the décor. RR is both a café and a studio for noted Melbourne photographer and designer Rena Harvey, and the end result of this fusion of passions is a visually spectacular space that draws you in off the street like a magnet. Rustic antique furniture pieces, quirky brica-brac and Rena’s original photographs contribute to a vibrant but homely and welcoming experience. Of course, the visual aesthetics aren’t the only reason you’ll want to make a visit. Offering superb breakfast-to-lunch options (including my personal favourites, the smashed avocado on sourdough with mint and chili, and the black rice with lemon chicken, pomegranate and watercress salad) Rena’s Room is ideal for anybody scouring the suburbs for quality sugar-free and gluten-free options. On the sweeter side, there’s a host of cheesecakes and slices that will keep you coming back week after week until you’ve tried them all!
Rena’s Room is at 301 Waverly Road, Malvern East, Victoria (last stop of the no 3 tram), and is open 8am-4pm Monday to Sunday.
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GREAT FOOD FADS OF HISTORY
From delicious to disgusting, healthy to downright deadly (and everything in between) human history has seen more than its share of food trends. Just as we do with fashion or music, we people are prone to getting swept up by the next big thing to hit the restaurant scene or the diet guides. These once-popular foods (and some loosely defined ‘edibles’) all have one thing in common – they’re all well past their cultural expiration date. F&N EA
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Got a fast food fad story we need to hear about? Then share it with us on our Natvia facebook and twitter pages. Dont forget to #natvia
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#natvia #vitarium #norbu We love seeing people sharing their healthier choices online.
@halfway2healthy
Here’s some of the social media legends who keep us inspired!
@vonnix @natvia
@tohotornot
@me_in_progress
@carlssonchee @alisonmccabe_90
@styleandstuff @themerrymakersisters @becderrington
@tundesugar
@karina_liberation @shayleilani @britannyb7
@natvianaturalsweetener
@katiedu_pree
@natashelee_smiles
@lactardheaven
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@catneylan
norbusweetener.com.au
T R A N S F O R M WWW.CRAVELIFE.COM.AU
Crave Life is all about celebrating Health Revolutionaries. They’re the people who make the world a healthier place to live - physiologically, nutritionally, psychologically and emotionally. If you know a Health Revolutionary we need to meet or something else you want to share with us, let us know by sending an email to inspire@ cravelife.com.au. We’d love to hear from you. And you can find more recipes (and share your own favourites!) at sweeterlifeclub.com. Plus all our past recipe and specialty ebooks are available to view and download at issuu.com/naturalsweetener! Happy Transformations!