Is Your Nutritional Glass Half Full – Or Half Empty?

by Belinda on November 28, 2012

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Too often I find people quietly obsessing about what they shouldn’t be eating. Instead of focusing on what foods they should be eating!  Think about it…..

Is your nutritional glass half empty or half full?

Do you feel stressed and anxious on a daily basis focusing on what you shouldn’t be eating.? Arguing with yourself, feeling tempted, restricted or even deprived.

It doesn’t have to be that way!

The secret is to focus on what’s going into your body – not what’s not!


Over the years I’ve made tons of little tweaks to the daily eating of my clients that have provided huge health and fitness benefits.   Simple things like knowing how to use herbs and spices to optimize your training results, what ingredients best boost fat burning or what foods will satisfy a sweet tooth without blowing you off the glycemic index!

There are several nutrient dense super foods that can revolutionize your eating by simply incorporating them into your diet on a weekly basis.

Today I want to share 2 of my favorites and show you how with a few simple tweaks you can reap all the health and fitness benefits!

You’ll be amazed at how quickly you start feeling the difference and how liberating it is to be focusing on the positives of what you’re eating as opposed to the negatives of what you’re not eating.


What Is It?

Quinoa is a seed that originates from the cousin of the spinach plant.  It’s gluten free, super high in protein and fiber and is low on the glycemic index. What’s more it’s the only grain that provides complete protein and the full spectrum of amino acids.  Eat in replacement of your regular breakfast cereal, as a salad, healthy carb accompaniment or in baking.

How Do I Cook It?

  1. Place 1 cup of dry quinoa in a fine-mesh strainer, and rinse thoroughly with cool water.
  2. Add to pot with 2 cups of water and cook covered for 15 minutes. Turn heat down to the lowest setting. Cover and cook for 15 minutes.
  3. Let stand for 5 minutes, covered.
  4. During cooking the seeds expand and they become light and fluffy with a slight nutty flavor.
  5. Check out this sample recipe!

Simple Quinoa Salad with Lemon Dressing


  • 1 cup of dry quinoa cooked (see how to cook above).
  • 1 cup of cooked chickpeas
  • 2 punnets of red grape tomatoes
  • 1 bunch of fresh cilantro and/or parsley
  • 1 lemon or lime (zest and juice)
  • 1 tablespoon of extra virgin olive oil


  1. Cook quinoa as per directions above.
  2. Slice cherry tomatoes in half and stir into quinoa.
  3. Add chickpeas.
  4. Break up cilantro and/or parsley and mix in.
  5. Add zest and juice and stir through well.
  6. Stir in olive oil so everything is coated evenly.
  7. Black Pepper & Himalayan Pink Sea Salt to taste.

Note: can be made ahead for a quick snack or lunch during the week.


Coconut Oil

What Is It? 

Coconut oil is extracted from the kernel or meat of matured coconuts. Choose organic coconut oil that is made without heat processing or chemicals. Coconut oil is easily digested and more readily converted into energy rather than being stored as fat. Studies show that coconut oil can stimulate your body’s metabolism and help reduce body fat.  Around 50% of coconut oil, is made up of lauric acid a rare medium-chain fatty acid found in mother’s milk that has anti-fungal, anti-viral, and anti-bacterial health-protecting properties.

How Do I Use It?

As a substitute for your regular oil or butter!  Try it, you’ll be surprised how easy it is not to mention, delicious!  Check out this recipe.

Prawns with Lemongrass and Green Vegetables (serves 2)


  • 500g (1 pound) of prawns, shelled and deveined (or the same quantity of chicken breast, cubed)
  • 1 bunch of spring onions (shallots)
  • Generous handful of sugar snap peas
  • 4 cups of baby kale, spinach or bok choy
  • 1 medium zuchini
  • 2 limes (zest of 1, juice of 2)
  • 2 tablespoons of pureed lemongrass
  • 4 cloves of garlic (or to taste)
  • black pepper and Himalayan rock salt to taste
  • 3 tablespoons of coconut oil
  • 1/2 bunch of fresh basil


1.  Mix the lime juice, lime zest, crushed garlic, lemongrass and chopped basil together and then mix through prawns to coat.  Sprinkle with salt and let sit while you prepare the other ingredients.

2. Melt the coconut oil in a large pan over medium heat, then add the spring onions and gently cook until they start to soften.

3. Add the sugar snap peas and cook gently for 3 minutes.

4. Meanwhile slice the zucchini into medium sized chunks, then add to the pan.  Sprinkle over some black pepper.

5. Cook for 5 minutes or until the zucchini starts to soften.

6. Add the prawns and stir through.

7. Place the kale over the top to keep in the steam and let sit for a few minutes until the prawns are almost cooked and the kale has softened a little, then stir through.

8. Turn the heat down and cook until the prawn are just done.  Let sit for a few minutes then serve and enjoy!

So, get out your shopping list and write down 2 words lol! Quinoa and Coconut Oil, and think of me when you’re making those healthy choices going down those supermarket aisles full of processed, chemically laden, toxic foods :)

If you liked these recipes you’ll find more right here in my Sinfully Healthy Food Cookbook Collection.  Plus, this week you’ll also receive a special surprise gift, my Get Lean Torch the Fat Recipe Book chock full of all the favorite recipes that my Get Leaners tell me they love!


And if you’re serious about achieving your fitness goals then make sure you read all about why these cookbooks are so unique Right Here <—-

Finally, I always love hearing from you guys so if you get into quinoa and coconut oil or try out either of the recipes I’ve shared here, please come back to give us some feedback!


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