Dare To Be Healthy

Archive for the ‘Nutrition’ Category

Hey Everyone,

This is a short post to let you know Dare to be healthy is changing its name to Rock on Divas. Rock on Divas is a health and wellness website focused on women who want to live healthy and heal from treatment. The blog name change is necessary to avoid any confusion.

All my awesome followers via the blogs or email will be transferred over to the my new blog Rock on Divas. The content will remain the same which means you still get my awesome food and juice recipes and other health articles I write about.

If you do not wish to keep following, please let me know by posting comments to this article. If you do wish to keep receiving my posts, and I hope you do, you have absolutely nothing to do except sit back and wait for more fabulous posts to drop into your mailbox!

Thanks so much for sticking with my blog and I hope you’ve enjoyed my posts so far. Stay tuned for more to come!

Peace and fabulous health!



Fountain of youth2Fountain of youthFor those who want to look and feel younger, here’s one to try out. Packed full of vitamins, minerals and very high in antioxidants to chase down those free radicals running riot in your body trying to age you.

Handful goji berries
Handful blueberries
½ cucumber
1 apple
Handful kale
Cup of water

Blitz all in your blender and start winning the war against the radicals!

2013-04-20 19.50.202013-04-20 19.47.46Mango Ice creamThe weather is so awesome right now especially to have ice cream. Ever thought about making your own healthy ice cream? Try this recipe out, it’s so yummy and you don’t even need to add any sweetener. The fruit sugar sweetens it enough – though if it’s not enough for you, you could add 1 tbsp. of agave nectar or sweetener of your choice.

1 mango
1 banana
1 tsp. vanilla
Cup of almond milk

1. Peel and chop the mango and banana, and put in a bowl and freeze for about 1 day
2. Put the frozen fruits in your vitamix/blender
3. Add the vanilla and almond milk
4. Blend until smooth or if using a vitamix, it will form four mounds in the jug – it’s ready.
5. Enjoy straight away or empty into tupaware and freeze. I like to sprinkle chopped almonds over it, love the crunch!

Flavoured waterIn this wonderful weather, we need something that’s cooling and refreshing especially for those who don’t like to drink water. Use any fruits you like to achieve the flavour you want.


1 orange
1/2 lime
Handful of mint
4 strawberries
Litre of water

Make sure you thoroughly wash the fruits before chopping the into chunks. Squeeze one chunk of orange and like into the jar and put all the fruits and mint in, add the ice and pour water in. Enjoy!

imagesCA2U7XWMServes 4


4 large collard leaves (or chard)
1 red bell pepper
½ cucumber
1 avocado
2-3 ounces alfalfa sprouts
1 lime
1 carrot, grated
½ tsp. wholegrain mustard
1 garlic clove, minced
½ inch grated ginger
1 teaspoon extra virgin olive oil


1. Wash the collard leaves, cut off white stem at the bottom that has no leaves and place them in a bath of warm water with juice of half
a lemon. Let soak for 5 minutes. Dry the leaves off with paper towels and using a knife thinly slice down the central root (to make it
easier to bend the leaves for wrapping).
2. Slice avocado, cucumber and pepper into strips
3. In a bowl or using a food processor, mix the garlic, ginger, mustard, lime juice and olive oil. Mix until properly combined.
4. Place a collard leaf on a plate and layer red pepper, cucumber and avocado slices, alfalfa sprouts, grated carrots and drizzle a tablespoon of dressing over it.
5. Fold over the top and bottom and then wrap up the sides. Slice in half and serve.

ProteinCarbsFats2ProteinCarbsFatsA few months ago I wrote an article on carbohydrates, what they are, the different types of carbohydrates and why we need them (see article here). I wrote that article because in one week, I’d heard at least three people say they were going on a carb-free diet. I seem to hear quite a few people say that, as well as saying they are going on the Atkins’ diet, fat-free diet etc. There are so many different types of diets out there, and I’m not knocking them. It’s just that some work and some don’t – here’s why. We are all individuals and we all metabolise differently, so what works for one person, might not work for the next – brings to mind the phrase “one man’s foods is another man’s poison”.

What we need to do is pay attention to having a diet balanced in carbohydrates, protein and good fats that work for us as individuals. As I have previously talked about carbs, I’m going to drill down a little into proteins and good fats.

Protein is a component of food made up of amino acids. Amino acids are the building blocks for major parts of a human body. Protein is the building block of cells and tissues that are needed to keep us strong. It is crucial for vital functions, regulation and maintenance of our bodies. Protein is made up of 20 amino acids, 9 of which are essential amino acids.

Almost all foods contain some amount of protein which come in two forms – animal and plant protein. Animal protein provides B vitamins and minerals such as iron, zinc and calcium but has no fibre and is often high in fat and cholesterol. Plant protein provides fibre, zinc, calcium, phytochemicals and unsaturated fats but does not provide B vitamins (vegetables, seaweed and legumes).

Why do we need protein?

• Build and repair muscles, tissues and organs
• They should make up about 10 to 15 percent of daily calories
• As collagen, it holds cells together and forms the framework for bones and teeth
• Protein are also enzymes which are needed for digestion and other functions
• Regulate hormones
• Regulate fluid and PH balance
• To move nutrients around the body

Excess protein cannot be stored so they are used for energy if the body does not provide enough carbohydrates and fats; they are converted to fatty acids and contribute to weight gain. Some other symptoms of too much protein include low energy, constipation, dehydration, sweet cravings, decline in kidney function and stiff joints. Here are a few symptoms of inadequate protein: fatigue, weight loss, anaemia, skin inflammation (in severe cases), change in hair colour and texture. The idea here is to find a balance that works for you.

Fats – There are different types of fats; saturated, unsaturated and Trans fats.

Saturated fats are found mostly in animal foods (meat, dairy). They are solid at room temperature and high intake leads to high cholesterol. Unsaturated fats on the other hand are the healthy fats and tend to be liquid at room temperature. There are two types; monounsaturated fats – olive oil, peanut oil; polyunsaturated fats – corn, safflower and soy bean oils. Now Trans-fats are the fats we need to stay well away from. They are unsaturated fats that have been saturated with hydrogen molecules (hydrogenated) and are found in most processed foods. Read the labels of foods you pick up at the store before you purchase them. Look out for trans-fats, hydrogenated or partially hydrogenated fats and avoid them.

There are also essential fatty acids; essential because our body cannot produce them so we have to take them ourselves which are Omegas 3 and 6 fatty acids. Omega-3 fatty acids (linolenic) are anti-inflammatory fats and can be found in flaxseed, walnuts and fish. Omega-6 fatty acids (linoleic) can be found in nuts, corn, safflower and sunflower oils but we need to take less of this as they can be pro-inflammatory.

So why do we need fats in our body? Fats are stored as adipose tissue under the skin and around the organs, and provide structure, regulation and energy. They insulate the body and protect from shock, are an important part of cells, lubricate the body surfaces and are also used to make hormones.

We also need to include fibre as an important part of a healthy balanced diet. The benefits of fibre include:

• Promote healthy gut function and flora
• Increase transit time
• Reduce cholesterol
• Reduce the risk of colon cancer
• Helps maintain weight

Examples of fibre include oats, fruits, beans, seaweed (soluble fibre) and wheat, rye, vegetables (insoluble fibre).

Here’s the thing folks, we are all individuals and it’s up to us to try things out and figure out what works for us incorporating a balanced amount of carbs, protein, good fats and fibre as part of our daily diet. Our bodies are such intelligent bio-computers that they know exactly what they need to function and let us know about it through cravings and some form of discomfort. We just need to take the time to listen, understand and feed it what it needs which will in turn return peace and balance. What you put in is what you get out of it – feed your body with a good, balanced, nutritional diet, exercise, fun and de-stress, and it will totally love you back.

Peace and Fabulous Health!


Popeye PowerPopeye Power2So here’s my new kitchen toy, VITAMIX, woohoo!! I have wanted this product for such a long time and since getting it, I have been making smoothies, ice cream, sorbets (no judging, I know it hasn’t exactly been great weather for cold stuff – indulge me) and soups. I’m getting ready to start making my own almond milk, sauces, nut butters etc. Mega exciting stuff!!

The vitamix came just in the nick of time – my smoothie maker had just given up on me. So the first thing I made with it was my awesome, yummy green smoothie – here’s the recipe with pictures to boot!! I also made a fabulous mango ice cream, recipe to follow, and will be posting more recipes I make with this fab, fab product, so keep checking back.

The great thing about the vitamix is that it’s quite versatile for a blender. You can make smoothies, ice cream, sorbets, soups (actually heats up), bread mix (which I will be trying out soon) and sauces. It’s so easy to use and clean, and here’s the absolute best part – it comes with seven years warranty. Is that cool or what?!! Anyway enough of me going on, here’s the smoothie recipe.

Mega Fibre Smoothie
4 broccoli florets
Handful spinach
½ cucumber
1 apple
Inch ginger
1 lime
Cup of water
1 tsp. milled flaxseed (I use Linwoods brand)

Put the lot in your juicer or blender (vitamix) except the flaxseed and juice. Pour in a glass, add the flaxseed, mix thoroughly and enjoy!

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