Caramel Slice, Healthy Style!

Last weekend my sister Nicole made the most delicious vegan, gluten free, sugarless caramel slice for my baby shower! It was seriously amazing and a massive hit amongst all of my guests (and me of course). She came across the recipe on the website gluten-free-vegan-girl.com, so credit must truly go to this talented lady, but thank you Nicole for making such delicious and "healthy" treats for my baby shower! Well enough from me, here is the recipe as requested by many! :P 

Ingredients

Cashew "Shortbread" Crust

• 1/2 Cup Pitted Dates
• 1 1/2 Cups Raw Cashews
• 1-2 Tbsp Water
• 1 tsp Vanilla Essence

Caramel Layer

• 2 Cups Pitted Dates
• 1/2 Cup all-natural Peanut Butter
• 3-4 Tbsp Water
• 1 tsp Vanilla Essence
• Pinch of Salt

Chocolate Layer

• 1 Cup Pitted Dates
• 1/2 Cup all-natural Peanut Butter
• 1/2 Cup Chopped, Dry Roasted Peanuts (optional)
• 4-6 Tbsp Cacao Powder
• 2 Heaped Tbsps Coconut oil (solid form) melted into liquid
• Pinch of Salt

Directions

1. (Crust) Place all the ingredients for the crust, except for the water, in a food processor and process until you have a crumbly dough. If necessary, gradually add the water to reach a desired consistency. It should be able to hold together when pinched between your fingers. Line a rectangular baking dish with baking paper or glad wrap before firmly pressing down the dough using your palms. 
2. (Caramel Layer) Blend all the caramel ingredients together until you have a creamy paste and spread this over the base using a spatula. Place this in the freezer while preparing the final layer.
3. (Chocolate Layer) Melt coconut oil until liquid. Place all ingredients in a food processor and blend until you have a creamy paste. It will not be anything like regular melted chocolate and it should easily be pressed between your fingers without sticking. Press into a flat, rectangular shape and place on top of the caramel layer. Push down into all the corners of the tray. Using a pastry brush, brush a thin layer of water on top. (Optional - place chopped peanuts on top and push down until they have stuck into the chocolate layer, to ensure they stick properly). Place back in the freezer & allow to set overnight. To serve, simply cut into squares and serve!

Happy cooking every one! 

Love Martha 

Nutrition Republic :)

The Perfect Concoction - We love it green!

I'm sure I speak for all of us when I say one of the ultimate goals in life is to achieve good health. Dietary experts recommend at least 3 servings of vegetables daily, but with an often hectic lifestyle, preparing the necessary vegetable portions can be a challenging task!

I'm sure those of you on instagram would have noticed the rising numbers in #fitspos and #cleaneating pages, and surely would have seen the hype around greens smoothies. Here at NR we love our greens and are excited to see so many others enjoying them too! Yeah, yeah, we know, for some of you the thought of chugging down something that looks like slime may not exactly be your "cup of tea" so to speak, but we promise it tastes much better than it looks!

Here are 3 of our favourite products that will definitely push you in the direction of finding a healthier you. Simply add some Organic Greens Boost & Probiotics to Coconut Water and there you have it, the perfect concoction - here's why!!! 

Organic Greens Boost by Tony Sfeirs Designer Physique

Made from top quality ingredients such as Spirulina, Chlorella, Barley Grass, Kelp & Hesperidin, this quick and easy "veggies on the go" is packed full of essential vitamins & minerals that will benefit your diet! Spirulina itself contains more protein than chicken, beef or soybeans, containing all 8 essential amino acids and 10 non essential amino acids! Chlorella contains the highest amount of chlorophyll of any known plant. It boosts the immune system and helps fight infection. It can also be helpful in treating a number of gastrointestinal diseases & cancer. Barley Grass contains more protein than steak, 5 times the amount of iron as broccoli, 7 times more Vitamin C than oranges, and 11 times more calcium than milk! wow!

Digestive Boost Probiotics by Tony Sfeirs

Probiotics are good bacteria that help keep the intestines healthy, assist with digestion and boost the immune system. We have over 500 different types of bacteria living in our digestive systems and probiotics help to balance the bad stuff with the good stuff! This product also contains Spirulina, which adds to it's list of already amazing benefits! 

Coconut Water by Raw C

This electrolyte rich water found in young coconuts should be everyones "go-to" drink at times when hydration is most important such as during exercice! It is packed full of vital minerals including potassium, sodium, magnesium, calcium, phosphorus, manganese and zinc! It has also been shown to lower blood pressure!

So there you have it! A few simple reasons why we love our greens! 

Stay healthy all :)

Much Love

Team NR

Raw Chocolate Truffles

Today we are dreaming of all things delicious, so here's our famous Raw Chocolate Truffle recipe for you to try at home! You can thank us later! :P

Ingredients
1 cup Sungods Superfoods Cacao Powder
1/2 cup Sungods Superfoods Agave Nectar
1/3 cup Sungods Superfoods Coconut Oil
1/3 cup Sungods Superfoods Cacao Butter
4 Pitted Medjool Dates

Method
- Slowly and gently melt cacao butter and coconut oil in a bowl submersed in very hot water
- Once the butter & oil has melted, combine all ingredients in a food processor until they reach a smooth consistency 
- *optional* you can add a few drops of a flavoured oil of choice, i.e. peppermint, orange etc.
- Place mixture in bowl and refrigerate for 15 minutes until the mixture is firm enough to mould with your hands
- Keeping the mixture cool, scoop small amounts of mixture out and lightly roll into a ball using hands
- You can then roll the balls in desiccated coconut, raw cacao powder, crushed nuts etc, or even decorate with goji berries
- Allow truffles to set for at least one hour before serving
- Keep refrigerated

We apologise in advance for getting you hooked! Please be sure to post your feedback on our blog or Facebook page. Better yet, upload your finished product to instagram and @nutritionrepublic & #nutritionrepublic.
With Love
Team NR

Raw Lemon Berry Cheesecake!

Hi All!! Here is the recipe for that fabulous Raw Lemon Berry "Cheesecake" you all asked for!

Don't forget to post pics on instagram and #nutritionrepublic and @nutritionrepublic so we can see your fabulous creations!

Makes one 12" cheesecake

Crust
1 1/2 cups almonds
2/3 cup raisins
1/4 cup shredded coconut
1 teaspoon pure vanilla

Grind the almonds into a flour in a food processor.
Add the raisins and continue grinding until broken down.
Add the coconut and vanilla. Grind again to incorporate.
Add another 1/2 - 1 teaspoon water if needed to keep the mixture held together when pressed in your hand.
Press evenly into the bottom of a 12" spring form pan.

Filling
3 cups cashews
3/4 cup + 2 tablespoons lemon juice
2/3 cup agave or other liquid sweetener
Pinch of salt
Lemon zest (from all juiced lemons)
1 cup melted coconut oil
4 cups mixed berries

Blend all except the oil and berries in a high speed blender (may need the tamper).
Add half of the oil and blend again until completely smooth.
Transfer 1/2 - 2/3 cup of the mixture to a small bowl.
Add all the berries and other half of the oil back to the mixture in the blender and blend until smooth.
Pour the filling evenly over the crust.
Pour blobs of the lemon cream on top.
Using a chopstick, push each blob down into the berry filling before swirling it into the berry cream on the surface.
Chill in the fridge for at least 8 hours, or overnight.
Garnish with berries or whatever else your heart desires!

Bon Appétit  Much Love
Team NR :)

Healthy Ways to Increase your Iron Levels

Anaemia or iron deficiency is one of the most common nutritional deficiencies. Amongst other bodily functions, iron plays a vital role in the transportation of oxygen through the blood. Lack of iron in blood means that less oxygen is delivered to the cells, which can lead to fatigue and poor immunity. There are two types of iron found in food. Firstly, there is heme iron, which is derived from animal sources and is most easily absorbed by the body. Then there is non-heme iron, which is the iron found in plant foods such as spinach and legumes, and although still beneficial, this form of iron is not as easily absorbed as the first.

Symptoms of anaemia include tiredness & fatigue, feeling breathless,  heart palpitations, paleness of the skin & eyes, weakness, difficulty concentrating, cold/tingling hands and feet, and dizziness. 

If you suspect you are iron deficient, see your GP immediately who will be able to diagnose anaemia by a simple blood test. Here are some simple and healthy ways to help increase your iron levels. 

Start off your day with an iron rich breakfast!

Nutrition Republic recommends waking up to a nice bowl of Creamy Porridge by our very own favourite breaky brand - Forage. Sprinkle with Cinnamon, Cacao Powder or Chia Seeds for an Iron rich meal that is not only amazing for your body, but will keep you fuller, longer!

Increase your Vitamin C Intake!

Research has proven that the consumption of Vitamin C will help your body absorb iron. Thus, try taking Vitamin C supplements or eating Vitamin C rich foods together with your iron rich meal. Nutrition Republic recommends a side of Goji Berries, taking a Vitamin C Tablet, or simply eating an orange or some fresh berries with each meal to help maximise your bodies iron absorption. 

Cut the Caffeine!

Yes, we know, sometimes it's just impossible to function without a cup of coffee, but did you know that both Tea and Coffee contain polyphenols that actually bind to iron, making it difficult for our bodies to absorb it? The ballpark guideline for caffeine consumption is less than 600mg of caffeine per day and of course, no more than 200mg daily if you are pregnant. So cut back on the caffeine and feel your energy stores replenish, naturally!

Eat more chocolate!

Say what?? Well, to clear all confusion, we don't mean the commercialised chocolate you will find in most grocery store check-out aisles, we are referring to RAW Chocolate made from natural Cacao Powder! Believe it or not, but amongst its other nutritional goodness, raw Cacao is extremely high in Iron - making it the perfect ingredient! Try nibbling on some Cacao Nibs, adding some Cacao Powder to your favourite smoothies, or snacking on some of our favourite guilt free Raw Chocolates throughout the day - they taste delicious! You can even make your own delicious raw chocolate at home, simply by mixing Cacao Powder, Agave Syrup, Coconut Oil, Cacao Butter & Dates. For full recipe and method, email us at sales@nutritionrepublic.com.au. 

Pop a Pill!

Iron supplements are a quick and easy way to assist in the management of iron deficiency and require no more effort than swallowing a tablet or two daily! Nutrition Republic recommends Iron Advanced & Iron Blood Tonic, both by Fusion Health! Both are highly absorbable and contain additional vitamins to enhance iron absorption and utilisation. Iron Advanced is suitable and recommended for pregnant women when adequate iron levels are needed most. ***Remember to only take iron supplements at the recommendation of your doctor***

Consume plenty of Iron Rich Foods!

These foods include lentils, spinach, red meat, chicken or beaf livers, tofu etc. Although iron found in animal sources are more easily absorbed by the body, there are still alternative iron rich option for vegetarians/vegans! You can also try snacking on some iron rich Goji Berries in between meals or sprinkling Chia Seeds over your favourite meals for a mega iron boost. Chia seeds are amazing as they contain 3x more iron than spinach alone! 

Remember, it is important to never self diagnose yourself with any condition and anaemia is certainly no exception. Too much of a good thing is never a great thing and high levels of iron in the blood can actually be toxic, so be sure to see your GP before you load up on iron supplements.

Thanks for reading & stay healthy :)

Nutritionally yours, 

Team NR 

Creatine for women...the great debate!

If you ask a man one supplement he cannot live without, it would be creatine. However, mention the word creatine to a women, and most will run the other way….as fast as they can! I used to be one of these women, until I read a recent article in Oxygen magazine (see link below). What I was surprised to read is that creatine works differently in women than in men, allowing women to experience the muscle-building benefits of creatine without adding body fat…this got me super excited! 

http://www.oxygenmag.com/Nutrition/Articles/Is-Creatine-Right-For-You.aspx

As a female who had always turned the other cheek at the mention of creatine, I started my research. I very quickly discovered that there were different types of creatine on the market and so many different brands to choose from…the question was, 'which type of creatine was the right for me?'. 

I came across a new form a creatine called Kre-Alkalyn, which is creatine monohydrate (the most common form in creatine supplements) that has been fully stabilised via new technology to create 100% stable creatine, for maximum absorption into the blood stream. Kre-Alkalyn is processed at a higher pH level then regular creatine monohydrate, allowing Kre-Alkalyn to buffer lactic acid. Accumulation of lactic acid is recognised as the rate limiting factor in exercise, thus Kre-Alkalyn prolongs muscular performance and delays the onset of fatigue.

Kre-Alkalyn is the creatine source used in the supplement Beta K by Ultimate Nutrition. The great thing about this product is two-fold. Not only does Beta K by Ultimate Nutrition contain the best form of creatine on the market, Kre-Alkalyn, but it also contains beta alanine. Beta alanine plays a critical role in the muscular failure process as it acts as a buffering agent that buffers muscle tissue from acidity, thereby delaying muscular fatigue. Beta alanine actually lives up to its claims, with its efficacy being backed up by major university and peer-reviewed studies performed on humans. Recent scientific research demonstrates that beta alanine produces additional benefits when supplemented with creatine. 

Back to my initial question of 'which type of creatine was the right for me?', I chose Beta K by Ultimate Nutrition. Being a female, and still being a little apprehensive about using creatine as part of my regular workout supplementation (despite the article in Oxygen magazine), I decided to slowly start using Beta K,  mainly on the days that I was training larger muscle groups (e.g. back, chest etc.), with a slight fear that I may look bloated or swollen as men have previously told me they have felt after their creatine supplementation. 

So, after using Beta K on half a dozen occasions now, here are my thoughts on creatine supplementation…I L.O.V.E.D. it! I trained harder and for longer on the days that I took Beta K. I felt an awesome 'pump' and I definitely did not feel swollen or bloated…definitely a win/win situation for myself :-). I'm definitely feeling closer to my goal of performing an unassisted pull-up and I'm sure I'll be reaching my goal soon if I continue to use Beta K by Ultimate Nutrition. This is a supplement that I will definitely incorporate into my regular weight training regime. Why not give it a try yourself! Happy training girls :-)

"The myth that women shouldn't lift heavy is only perpetuated by women who fear work and men who fear women" - source unknown

xx Nicole xx

Team Nutrition Republic

.jump.

Hey Ladies! Martha here.

I have had a lot of people ask me about daily workout routine so I thought I would share what I have done so far today. Before I start I would just like to say that I am no where near perfect! I try to be healthy and active majority of the time but just like anyone else, I skip exercise days and I loooove chocolate and sugar just a little too much! 

Today I woke up at 8:30am, had my fat burners (see below), and went straight to my balcony where I have my own little gym setup. This morning I had a ton of energy (probably from the fat burners) so I decided to bounce it all out on my trusty little trampoline! If you are like me and get bored easily while exercising, you absolutely MUST invest in a small trampoline! Trampolining is definitely a favourite of mine... It is a fun, low impact way to lose weight and tone up. Not only does it tone and strengthen your legs, it also gives you a great abdominal core workout - hello six pack!!

I kept my 30 minute routine exciting by switcing up my jump style. Aim for 100 star jumps, 100 knees up jumps, 100 hops on each leg (this sure tests your balance lol), 100 twist jumps, and so forth. Holding light weights while jumping will increase your heart rate giving you a more intense cardio workout while toning your arms at the same time! 

Another reason I love trampolining is because it is said to be more effective and faster acting than running! A 10 minute trampoline session will give you equivalent benefits of a half hour run; and while running on the road may be hard on joints such as knees and ankles, the trampoline will soak up most of the impact taking a lot of stress and pressure off your joints!

For the perfect little work out, follow with 50 sit ups, 50 squats, 50 lunges and some good ol'fashioned planking. 

Don't forget, it is extremely important to consume protein within the first 30 minutes after exercise to help you tone up, boost your immune system and recover a lot quicker.

Happy jumping everyone!

Age: 22

Height: 161cm

Weight: 46kg

Fat Burner: Dyma-burn Xtreme by Dymatize  

Protein Powder: Tony Sfeir's Designer Physique 100% Naturel Whey Protein Concentrate
BCAA's: Dymatize Elite Recoup
All supplements can be purchased from our store :)