Recently our Rotary club joined with Wellington City Council and some locals to plant 320 trees on Mt Victoria. We were lucky with the weather on a lovely Sunday morning. Rotary has a project to plant trees all around the world – at least one for every member of Rotary (over 1.3 million members). It was a very rewarding exercise, and afterwards we had a lovely shared barbecue cooked by the local neighbours.
It was very easy to “Zone” the lunch, with lovely beef steak and magnificent salads – I just avoided the bread and potatoes. The trick when you eat out is to always find the protein first. Carbs and fat are easy, but getting the right amount of protein is vital.
This last week I have been in Australia with my sister. They have porridge for breakfast every morning. I didn’t have any protein powder with me, so I just put cottage
cheese in the porridge and stirred it in. I also put yogurt and cinnamon on top as usual. It was delicious, and I might try it here as a change from using protein powder.
Yours in the Zone
021 215 8346
Level 4, 22 Panama Street, Wellington
PureFit bars now available at a supermarket near you*!
(*Note: Currently only available at Thorndon New World)
We have now started supplying the PureFit bars to Foodstuffs stores. Our first store is Thorndon New World in Wellington. The aim is to get them into as many stores as we can so you will never run out, so please ask your local store to start stocking them.
They will still be available from our online shop (links below), or directly from my office (please check that I will be in).
If you have friends who are trappers, trampers or golfers, tell them about the bars – they are great to keep in your bag, don’t take up any room and won’t melt. They’re also good for busy people who are always in meetings, or tradies who rush from one job to the other. They will keep you in the Zone, and keep you alert – much better than pies and muffins.
Benefits of Oil
Specifically, Fish Oil and Olive Oil
Yes, fish oil is the secret. It’s fabulous, and turbo charges the benefits of the Zone.
People don’t think they need it when they’re younger, but it’s good for the heart, brain and joints. I gave it to my teenage son every day when he was at school and living with me, and I’ve got clients who have given it to their kids since they were babies. I’ve also got several clients who swear by it for arthritis.
Fish oil should be compulsory for pregnant mum’s, particularly in the third trimester as baby’s brain is basically fat and it’s getting nourishment from mum. Having a high dose, ultra-refined fish oil aids good brain development, and taking fish oil whilst breast feeding means that the baby is still getting the “good oil”.
Our fish oil has a five-star international fish oil rating (IFOS). You can look up every batch on the internet. It is rated for purity, strength and oxidation. Keep it in the fridge once you open it, as fish oil will oxidise. Imported fish oils are generally old and rancid by the time they get here, so you are taking bad oil.
Did you know that substituting olive oil in place of margarine, butter or mayonnaise has been shown to help support healthy blood sugar and promote a healthy heart, too? Extra Virgin Olive Oil is rich in heart healthy monounsaturated fats and high in polyphenols, known for their antioxidant and anti-inflammatory properties.
New Zealand has some of the best olive oils in the world. If you use oil for cooking, don’t heat the pan too hot as it will transform into bad fat. I use peanut oil if I am making an Asian stir fry, and avocado or olive oil in a salad (Kapiti olive oil is so delicious, a sprinkle on top of your salad or vegetables is all you need).
The test for a good olive oil is try some on a spoon. It should taste fruity like nectarines in the front of you mouth, and peppery in the back of your mouth.
Going into Winter we need to help boost our immune system to help us get through the season healthy and well.
Get in the Zone….
June and July Special:
Only $350 or $399 for couples!
Winter Cooking Ideas
A frittata is a great Zone meal for Winter, as it’s nice and filling, and quick and easy to make. We have three frittata recipes for you to try below.
Get in the Zone….
Frittatas can be made into really easy Zone favourable meals, and the variety is endless. The two recipes that follow are just examples, and they are each six blocks, so they can serve two people. For 1 person, keep half and reheat in the microwave for another meal, or multiply the ingredients and make a large frittata to do several meals. Create your own Zone balanced frittatas with blocks of vegetables and just egg whites, or egg whites and salmon, cheese or meat for protein. Frittatas are much more time-consuming than omelettes with the same sort of ingredients and flavourings, but their advantage is that they are much better for keeping and reheating in the microwave for serving later. They are also more transportable for picnics or for taking to work for lunch, or to cut into one block snack servings. N.B.: It’s important that all water is evaporated from cooked vegetables in the pan before adding whisked eggs or it won’t work.
Quick and Easy Salmon Frittata (Two 3 Block meals)
6 cups chopped mixed vegetables microwaved, steamed or boiled until just cooked, then drained dry
2 tsp peanut or canola oil
1 onion chopped
1 medium carrot finely sliced or grated
½ 210g tin salmon, drained and mashed
8 egg whites
1 tbs grated Parmesan cheese
Heat oil in a nonstick pan, gently cook onion until half cooked.
Add carrot, cook for a few minutes then add rest of the vegetables.
When the vegetables are heated and there is no moisture left, stir in the salmon. Whisk egg whites and pour over the vegetables in the pan, mixing slightly so the egg
whites go through the vegetables and down to the bottom of the pan.
Cook gently, sprinkle with grated Parmesan, and finish under a hot grill.
Serve each half of the frittata with a glass of wine or 1 medium mandarin.
Italian Frittata Six Blocks (complete Zone balanced dish)
2 tsp olive oil
2 onions chopped
2 cloves garlic crushed
2 cups cubed eggplant
2 medium tomatoes quartered or 1 cup canned
2 red pepper sliced
1 cup sliced mushrooms
3 cups sliced zucchini
60g smoked beef or ½ 210g tin salmon
Chopped fresh and dried herbs, e.g., basil, parsley, mint oregano
8 egg whites and ½ cup low fat milk
1 tsp nutmeg (optional)
Dash fish sauce (optional)
2 tbs grated parmesan cheese
Heat oil in non-stick pan, add chopped onion and cook gently.
Microwave quartered tomato on high for 5 minutes.
Add other vegetables to onions in the pan and cook gently uncovered until soft.
Whisk egg whites with fish sauce and nutmeg if using.
Drain tomatoes and add to pan, cook a little longer until vegetable water has evaporated.
Turn down heat, mix in herbs, pour whisked eggs over and gently prod into vegetables with a plastic spatula.
Allow the egg to slowly set, sprinkle with Parmesan cheese and put under a hot grill until the top browns.
Cut into wedges with plastic spatula.
Note: you can speed the process up by cooking the onions and garlic in the pan but pre-cooking the vegetables in the microwave without water. Do the tomatoes separately. Drain and dry the vegetables thoroughly before adding to the cooked onions in the pan.
or on 021 2742226
Heike is based in Eastbourne and can be contacted at
or on 021 901729