CONTENTS 3 Can pizza really be healthy? 5 5 ways to use coconut oil in your daily beauty routine
STUDY THE SCIENCE OF HOME REMEDIES
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7 A realistic guide to clean eating for stay at home mums 9 Flower power: Essential oil cleaning tips and tricks 11 Veggie smugglers unite over these recipes 13 5 skills YOU have that the world wants ! 15 Superfoods for super healthy skin
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If the thought of removing the cheese from your pizza makes you sad, don’t fret! There are lots of low-fat cheese varieties that you can use to keep your pizza romance burning
CAN PIZZA
really be healthy?
What’s not to love about this delicious go-to Italian comfort cuisine? The mouthwatering smell coming from the oven, the sight of bubbly melted cheese, the crunch sound you hear as you bite into the pizza. Perhaps it is the mouth-watering taste of the garlic and herb infused sauce...either way I bet you’re starting to salivate. The problem is however, how can something this good be healthy for you? After all, when most people think of pizza they think of it as junk food. So, is it possible to turn this highly saturated fatty food into something nutritious and wholesome? Well most experts agree that (as with any other type of food), pizza can be a healthy option if you avoid using refined flour and processed meat - you just have to keep it simple!
Try a vegan cauliflower crust Did you know cauliflower makes an excellent substitute for pizza crust? Plus, the great thing about using cauliflower is that you can replace the unhealthiest elements of a pizza with a nutritious vegetable. According to numerous research studies this superfood has been linked to the lowering of heart disease, obesity, diabetes, and overall mortality, while promoting a healthy complexion, increased energy, and weight loss. The flavour of cauliflower is also very mild allowing it to blend really well with the other ingredients you are cooking with, making it the perfect substitute for flour and a hit with the whole family. PLUS you’ll never guess that this pizza is grain-free, dairy-free and egg-free just by looking at it. Simply add in your favourite healthy sauce and toppings and bon appetite! Ready to give a cauliflower pizza try? Then check out this healthy recipe, which is sure to cure your next pizza craving.
Recipes galore Did you like this healthy pizza recipe? Are you a bit of a sweet tooth? Then you’ll love this vegan chocolate pudding.
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DIY cauliflower crust For the base:
• 454 grams cauliflower florets (fresh or frozen)
• 3 tablespoons ground chia or flax seeds, divided
• 6 tablespoons water • ½ cup almond meal
Double the veggies
Keep away from processed meats
Moderation is key
Who said vegetables are boring? There are many ways you can incorporate veggies into a meal with out spending hours boiling them. Try roasting your vegetables and see just how easily they hold onto their flavour and colour. Want to veggie-boost your next pizza? Then check out this creative vegetarian pizza recipe – you’re welcome.
Recent studies have also found that regularly eating processed foods, particularly processed meats such as sliced deli meats, pepperoni, bacon, sausages, ham and salami can increase the risk of cancer, cardiovascular disease, and early deaths. The American Institute of Cancer Research (AICR) recommends avoiding these foods, except for special occasions.
Remember, even though your pizza is healthy you still need to watch how much you eat. If you think that you will still feel hungry after eating a smaller size pizza, then why not make a side salad of fresh rocket, olives, lemon juice, olive oil and Spanish onions. After all, you don’t make friends with just salad!
• ½ teaspoon salt
For all the cheese lovers
• ½ teaspoon garlic powder
If the thought of removing the cheese from your pizza makes you sad, don’t fret! There are lots of low-fat cheese varieties that you can use to keep your pizza romance burning.
• ½ teaspoon dried oregano
To view the rest of this recipe, just click here. If you are not a fan of cauliflower, you can use other substitutes such as wholegrains, rice flour or even quinoa. You will still get the healthy fibre and nutritional goodness that you’re looking for, so why not experiment until you find the perfect pizza base for you. NOTE: When making the cauliflower base, it will turn out a bit more fragile than a wheat flour base – so don’t freak out.
For instance, why not try softer cheeses such as feta, goat cheese and ricotta, all of which are naturally lower in fat than your harder cheeses (e.g. Swiss, cheddar and parmesan). Use this cheese crumbled over your pizza to add the final delicious touch. If you just can’t part ways with your beloved hard cheeses, then why not reduce your fat intake by going for lower fat products. Next time you’re out grocery shopping, keep an eye out for cheeses made with skimmed milk (such as Grana Padano cheese) or reduced low-fat varieties, such as Mozzarella Sticks. These cheeses are still packed full of flavour and can melt deliciously well on your homemade pizzas.
With this in mind, try to limit the amount of processed foods you consume daily as they are generally higher in saturated fat, added salt and sugars. Instead, try eating fresh and leaner types of meat like ground beef, chicken fillets, strips of steak or even thin strips of pork tenderloin, all of which are healthy and lean. Alternatively, you could try seafood toppings like tuna or salmon, both of which are full of omega 3 fatty acids. Anchovies are also a rich source of iron and go perfectly with a squeeze of fresh lemon. Other healthy seafood topping ideas include scallops, squid, mussels and even prawns. All of these seafood options go very well with capsicums, onions, olives and chilli (if you want that extra kick!)
You can kick-start a new career with an Advanced Diploma of Nutritional Medicine, which will involve you learning how to use food to maintain health and prevent illness. PLUS you can graduate in as little as 60 weeks – how good is that!
For More Information If you are looking for a rewarding career you can feel good about, then you should consider becoming a Nutritional Therapist at AIAS.
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5 WAYS to use COCONUT OIL
in your daily beauty routine
Natural skin, hair and make-up tips
1. As a body moisturiser
2. To remove eye makeup
3. As a leave-in hair conditioner
4. As a lip balm
5. To add shine and fight frizz
Did you know that coconut oil is a chemical free moisturiser that smells delicious, is very affordable, and can leave your skin feeling nourished and smooth? Used daily, coconut oil can also hydrate the skin both on your face and on body. Used in summer to soothe sunburn and reduce stretch marks, coconut oil has been known to reduce wrinkles and the signs of ageing.
Place a small amount of oil on a cotton ball and gently sweep your eye area to remove mascara and eyeshadow. Yes this treatment will even remove oil based make-up while naturally hydrating the delicate areas around your eyes. Once you have removed all of your make-up, just wash your face with warm water and enjoy fresh, soft skin.
Apply a small amount of coconut oil to your wet hair, comb it through and then put it into a loose bun before you go to bed. You’ll want to place a soft towel over your pillow or sleep in a shower cap to avoid damaging your pillows (or rolling into wet coconut oil). In the morning, shampoo your hair as usual. This treatment will leave your hair feeling deeply conditioned and soft, plus it can even promote hair growth – so why not give it a try tonight!
Applying a small amount of coconut oil to your lips not only moisturises them, but has been shown to plump them up. Add some salt to this luxurious balm, and you have a cheap and chemical free lip scrub that will get rid of dry skin and make your lips feel amazing and very kissable.
Only a small amount of coconut oil needs to be smoothed onto the ends of your hair in order to add a little extra shine, or to reduce any flyways and frizz. Remember that you only need a five cent size dab of coconut oil, as if you use any more your hair might appear greasy – and no one wants that!
CALLING ALL NATURAL BEAUTIES
Did you know that coconut oil is a chemical free moisturiser that smells delicious, is very affordable, and can leave your skin feeling nourished and smooth? Used daily, coconut oil can also hydrate the skin both on your face and on body
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Like these beauty tips? Then you’ll love these straight from the fridge facials.
AIAS courses in natural medicine, massage therapy, beauty and allied health are aimed at getting you qualified in the feel-good sciences. If you’re looking for a rewarding career you can feel good about – and that makes others feel good too – look no further than AIAS
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Calling all
STAY AT HOME MUMS Here is a realistic guide to clean eating
5 tips for eating healthier
(even when you’re busy)
While it’s common knowledge that fruits and vegetables are essential to a healthy diet, it is surprisingly difficult for most of us to make a nutrient rich, plant-based diet work for our lifestyles. When faced with those challenging dinner-related decisions, the majority of us are likely to be tempted by a delicious burger over a bowl of steamed broccoli. So how do you turn your burger-fuelled diet into a vegie packed lifestyle?
My diet can be described as “unchaperoned child at a birthday party” Well before you clear the fridge and pantry of anything that has EVER been carbohydrates or sugar, take a moment to think – will cutting out these foods help you get healthy? The answer is no. This type of misguided attempt to dramatically overhaul your diet will not work – moderation is the key. Cutting yourself off completely from the foods you love will not make you happier or healthier, instead it will fuel short sugar hits which (over time) will ruin all of your hard work.
For More Information Learn how to keep your diet on track and discover even more about health and wellness when you study a course in nutrition & dietetics or natural medicine from AIAS.
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So what should you do? Below you will find some practical steps to help you incorporate more nutritional value into your daily diet, in a way that the whole family will love – and barely notice!
1. One-step at a time
3. Try out exotic new things
4. Be prepared
5. Stop comparing yourself
Ease yourself into healthier eating with small changes. Add broccoli to your macaroni and cheese. Use cauliflower to create a pizza base. Use tofu, beans or lentils to replace the meat protein in a soup or chilli recipe. Make a vegetarian version of your favourite lasagne or pie. Once you notice the effect these changes have on your overall health and wellbeing, you’ll naturally want to increase your intake of fruits and vegetables.
Just because a meal is largely plantbased doesn’t mean it has to be bland and disgusting. Take inspiration from other countries and try out a lentil dahl or traditional tacos. Indian, Japanese, and Chinese cuisines also have delicious meatless options, so get out there and give them a try.
Organising your meals ahead of time is vital for a healthy diet as well as a healthy food budget. Do the bulk of your shopping in the produce section and making sure that you have some plant-based recipes in mind for dinner and for leftover lunches. Try to avoid lingering in the middle aisles where evil, tempting treats live and remember fresh is best!
Don’t count calories or drive yourself crazy looking at the scales. Just because Kate next door lives off kale smoothies and looks really hot in yoga pants, doesn’t mean you should force-feed your family a ‘greens-only’ diet.
2. Make your liquids count We all know that we should drink more water, but it can sometimes feel like a flavourless chore. Get more from your liquids by adding cucumber, lemon or berries to your water, or why not try making your own herbal teas, juices or fruit smoothies! Not only are they delicious but they are a great way to load up on nutrients, while getting your two litres of water each day.
Stay at home Mums rejoice! Studying natural medicine, massage therapy, allied health and beauty therapy is easy when you partner up with AIAS.
Do you suffer from a sweet tooth? Anticipate sweet or salty cravings by keeping snacks on hand. Fruit, nuts, raisins – even a small portion of cheese and crackers – anything that will prevent you from raiding the closest vending machine for chips or chocolate will do.
Taking the first steps toward a primarily plant-based diet will improve your health and wellbeing over time and after seeing (and feeling) the results, you’ll naturally want to keep going.
Cutting yourself off completely from the foods you love will not make you happier or healthier, instead it will fuel short sugar hits which (over time) will ruin all of your hard work
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FLOWER POWER Essential oil cleaning tips & tricks
Maybe it’s just me, but do you ever feel like your home is never clean? Could it be that I’m losing the battle against the dog fur? Perhaps I need to start running the dishwasher 24/7. Maybe it just feels that my house isn’t clean because it doesn’t have that fresh, just been scrubbed within an inch of its life smell. Don’t get me wrong, I love that super clean smell (aka bleach) but my kids and the family dog - not so much. If only there was a way to have a fresh and clean house without all those lingering chemical smells. Well thanks to the power of flowers and my friends over at AIAS, I can share how essential oil treatments will get your home looking spick and span without over doing it with the bleach!
Can essential oils actually clean up that mess?
Make your home sparkle with these 5 essential oils
One of the most common misconceptions surrounding essential oils is that they’re only useful for a handful of things. Well sorry to burst your bubble oil skeptics, but I’ve scoured the Internet and discovered 5 essential oil products that can be used to clean your floors, kitchen and even the bathroom.
1. Lemon Essential Oil – Antibacterial, antifungal and antiviral. This refreshing oil can be used in combination with water to brighten your floors and to freshen up your dishwasher.
So put your feet up, have a sip of your green tea and get acquainted with these 5 essential oils that will forever change the way you clean your home.
look no further than AIAS
When you choose to utilise any of the dirt and odour busting essential oils that I’ve listed above, not only are you making a healthy choice for your home but you’re also helping your hip pocket!
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2. Sweet Orange Essential Oil – Combine a few drops of this super oil with baking soda to get that nasty built up grime off your stove top or stainless steel appliances. 3. Tea Tree Oil – This product is great for ridding your house of those musty and damp smells - which after all the rain we’ve been having is really handy! 4. Peppermint Essential Oil – Naturally deter pests and keep your home feeling fresh, when you spray a mixture of this invigorating oil and water. Just throw in a little vinegar and you’ve got a great bathroom cleaner. 5. Lavender Essential Oil – Antiseptic, antiviral, antibacterial and antifungal. Mix a few drops of this everyday oil with vinegar and water to create a great floor cleaning solution OR why not add a few drops to your dryer and say goodbye to the fabric softener – how handy is that!
So how many rooms will you clean the green way? Interested to learn about the other uses for the essential oils you have lying around the house? Then just checkout this article from MindBodyGreen or have a quick chat to your grandmother - honestly some of the best cleaning tips I have used have come straight from her.
Going green doesn’t have to cost the earth When you choose to utilise any of the dirt and odour busting essential oils that I’ve listed above, not only are you making a healthy choice for your home but you’re also helping your hip pocket. How do you ask? Well when you use essential oils as a cleaning product, only a few drops mixed with water and / or vinegar is all you need to clean a whole room. Compare this to the multiple products you use to clean each (if not every) room in your house and you can see the savings instantly add up when switching to essential oils!
Study the science of being scent-sational Want to learn more about essential oils and the power of aromatherapy? Then why not study a Diploma or Certificate of Aromatherapy. With AIAS you can study online when the kids are at school or while they’re watching the latest episode of Dora the Explorer – it’s all up to you. With their industry trained lecturers sharing intimate health secrets during every class, you will get the opportunity to learn how you can use aromatherapy to help you keep your family and friends healthy.
Did you know Aromatherapy can help heal the body and mind? Discover more about healing the spirit with aromatherapy here.
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VEGGIE SMUGGLERS
Funky food designs combined with the natural rainbow of colours found in fresh food, will definitely get your kid’s imagination running wild while hopefully inspiring them to cook
unite over these recipes
How to hide vegetables in everyday foods For More Information Discover the science of vegetable hiding when you study nutritional medicine online or on campus with AIAS.
Kids are fussy and I swear they can sniff out a brussel sprout a mile away. However growing bodies need the nutrition of vegetables to support their growth, so what do you do? To be clear, we’re not suggesting that being a veggie smuggler involves you raiding your neighbours’ luscious looking veggie patch for strawberries (it’s only to get to them before the magpies, we swear); but we have got some simple suggestions for ramping up the vegetables in your kids’ meals - without you getting caught out! To give you a head start we’ve compiled a list of classic comfort recipes that have been substituted with ingredients packed full of nutrients - and most importantly won’t leave them swirling their vegetables around the plate. You can thank us later ☺
Breakfast
Snack time
Carrot & zucchini pancakes
Perfect oven sweet potato fries
Coco-berry yoghurt smash
LCM bars
Lunch
Dessert
Pork and fennel sausage rolls
Raw cacao and beetroot brownie
Lunch-box scrolls
Avocado & chocolate mousse
Dinner Lasagne with hidden veggie Bolognese
There is one more tip to help you get your kids excited about eating healthy food – get creative and get your kids’ help! Funky food designs combined with the natural rainbow of colours found in fresh food will definitely get your kid’s imagination running wild, while hopefully inspiring them to cook. The range of healthy creations that you can create with your kids is endless! Just check out these inspirational images below (have fun fellow veggie smugglers!)
Chicken burritos
Keep your kids happy and healthy All day long with these 10 surprisingly healthy treats.
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5 SKILLS YOU HAVE
that the world wants
Essential skills that every stay at home mum has (and how to use them)
Sneaking veggies into meals for the fussiest of eaters, cleaning an entire house over and over AND over again, successfully feeding, bathing and caring for another human being. These are just some of the incredible skills that stay at home mums demonstrate multiple times a day but did you know that these skills can help you land your dream career? The team at AIAS have listed some key traits that you can use on your next resume, all of which focus on the stellar role you currently have – being a #1 Mum.
1. Multi-tasking
3. Organisation
Can you cook dinner whilst carrying a baby and talking to pre-school on the phone? Are you able to handle demanding children whose favourite words are ‘Mum, Mum, Mum’? If you have said yes then your multitasking skills are up there with the best.
Suzie has ballet at 9am, Daniel has soccer at 9am and the catch up with a friend you need desperately is at 9.30am. Only an organisational mastermind could figure this one out.
2. Adaptability We all know even the best-laid plans can be thrown to the wayside, when the kids come home from pre-school wanting only to eat biscuits (despite the delicious meals you spent all day preparing).
Looking to add another skill To your increasingly growing repertoire? Then why not try growing some delicious herbs in your kitchen - the whole family will love it!
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4. Time management Cooking, cleaning, helping the kids with their homework, cleaning again, bathing, story time - you’ve got this.
5. Catering to stakeholder needs
The list of incredible skills that all mums have continues to grow, as does the opportunities that are available to them in the workforce. So if you’re looking for a career that gives you the work/life balance you need while helping you change the lives of others, then why not consider studying with AIAS. Our career-focused courses can help turn your passion and skills into something much, much more – your dream career.
The list of incredible skills that all mums have continues to grow, as does the opportunities that are available to them in the workforce
You know that your children can’t live off tiny teddies, so you’ve learned the art of pulsing, pureeing and disguising the nutrients your kids need.
For More Information Turn your down time into a new career when you study online with AIAS. You can even receive 20% off your course when you take advantage of our monthly saver promotion!
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SUPERFOODS for super healthy skin
Skin protecting superfoods & how to fit them into any meal
Are you looking for a natural way to keep your skin looking healthy & fresh? Want to know which household products can rejuvenate your skin? Well you are in luck, as we here at AIAS have collated a list of everyday foods that can help protect, nourish and moisturise every skin type. Which superfoods will you try to boost your inner & outer health?
Tomatoes: High in lycopene (the phytochemical that makes tomatoes red), this vegetable can help to eliminate skin-aging free radicals that are caused by ultraviolet rays
Eggs: The vitamins, mineral and proteins contained in this egg-cellent food plays several roles in keeping your skin healthy
Pumpkin: Rich in vitamin C and B this hearty vegetable (once pureed), can be used to improve skin tone and elasticity. Circulation and cell renewal can improve when using this vegetable treatment
totally delicious), this treat can reduce roughness in the skin while protecting against sun damage
Walnuts: Containing omega-3 essential fatty acids that can improve your skin’s elasticity, these nuts are full copper minerals that can boost collagen protection
Green Tea: This super drink contains a
Blueberries: These antioxidant packed
type of antioxidant with anti-inflammatory and anti-cancer properties that will keep your skin looking hydrated all day long
fruits can protect your skin from premature aging, while softening and revitalising your skin tone
Spinach: This green leafy vegetable is
Almonds: Rich in vitamin E, these nuts can help to protect your skin cells from UV light and other environmental factors that generate cell-damaging free radicals
Dark Chocolate: Full of antioxidants (and
Do you want to know how to squeeze in as many superfoods as you can into one meal? Then why not try swapping one of your regular ingredients for a superfood 15 |
Olive Oil: Packed with antioxidants, this natural oil can improve the body’s built-in defence against harmful free radicals (e.g. molecules damaged by sun exposure)
packed full of nutrients like vitamin A, C, E and K, all of which are vital to maintaining the health of your skin
Recipes to make you look and feel amazing
Study the science of superfoods at AIAS
Do you want to know how to squeeze in as many superfoods as you can into one meal? Then why not try swapping one of your regular ingredients for a superfood or have a crack at one of the recipes below:
If you are interested in keeping your family naturally healthy or learning about the benefits of certain foods, then AIAS is here to help. Offering a range of recognised nutrition and naturopathy courses, passionate people of all ages can begin their dream career in natural medicine whenever they are ready.
Slow cooked beef ragu (uses tomatoes and olive oil) Flourless chocolate cake (uses dark chocolate, almonds and eggs) Pumpkin and spinach salad (using, of course, pumpkin and spinach)
READY TO GO? With both online and on-campus courses available to student’s right around Australia, creating your dream career in the dynamic natural health industry has never been easier. Want to know more? Just contact us today.
Want to know How to naturally boost the look and feel of your skin? Then learning about skin nutrition should be at the top of your list.
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