All Posts by vitalassurance

Healthy Food Delivered To Your Door

If you could be granted one wish, I’m betting you would wish for extra time in your day.

Whether you would spend that time working more, exercising, cooking, catching up with friends or most importantly catching up on sleep, time is one of those things we could all do with a lot more of.

This is probably one of the biggest complaints I hear from so many of my clients when we are discussing the hurdles they face when talking about their health.

It appears to be the ‘norm’ now, running from place to place, and fitting in as much as we can into our day.

This is all great for our organisational skills BUT what are we giving up for this?

Our own self-care.

Usually, this means that the first thing to falter is the way we feed ourselves. We tend to skip meals, eat on the run, eat more processed and pre-packaged foods, order more take out or survive on coffee and pastries to give us the energy we need to get through the day.

More often than not, the last thing we want to do is ‘waste’ our precious time being in the kitchen preparing food for ourselves and our family, let alone healthy food which requires a little more time, preparation and organisation to be able to construct a nutritious meal.

Well, I am here to tell you that you can now have both your TIME and your HEALTH back!

With Vital Assurance’s new catering service (available only in Melbourne and surrounding suburbs), you can now delegate the task of cooking and preparing healthy meals for you and your family to us!

Not only do you get to feed your family healthy food, properly fueling their bodies for the stresses of daily life, you also get to free up your time to do the things you have to do without compromising on your health.

How AMAZING is that!!

Whether it’s frozen meals, fresh salads, family favourites or even snacks, we are able to arrange this for you.

There is no need for you to go grocery shopping or fret about what you are going to eat.

Choose your items from our standard menus or we can personalise it specifically for your needs. All dietary requirements can be accommodated for you.

We have three menus for you to select from:

  1. Weekday Take-home Meals
  2. Seasonal Salads
  3. Catering Services
Kale & Papaya Salad

Here’s what one of my regular customers recently said:

“Keren prepared the most delicious food for my family. I can’t wait to order more. The orange fennel chicken was so good. Salads desserts, in fact, everything was healthy and deliciously prepared. I will certainly be ordering again. Makes life so easy it’s all hot cooked and prepared and you get a healthy home cooked meal. Thanks.” T.L

Healthy Food Catering Melbourne

To receive your delicious and nutritious food, simply contact me here or submit the information form on the Catering Services page of this website.

Yours in good health,

Keren x

From Burnt Out to Breakthrough!

Pasta is always the go-to meal when you are looking for something quick and easy and I completely understand why.  I mean, what could be more simple than boiling up some pasta and pouring over it a pre-made jar of pasta sauce??? ?‍♀️However, with this meal comes loads of sugar, some preservatives and little nutrition. ?Now, this does not mean that you have to eliminate pasta from your diet!My video below shows you exactly how quick and easy it can be to whip up a delicious pasta dish in under 10 minutes using limited ingredients that are all nutritious. ?

See how easy it is to make quick and healthy versions of your favourite meals?

If you liked these tips, how about booking in for a FREE 15-minute Discovery Call:https://calendly.com/vital-assurance/discovery-calland we can chat a little further to find out how I can help you make further changes.

Dinner In 10 Minutes Using Only 5 Ingredients!

Pasta is always the go-to meal when you are looking for something quick and easy and I completely understand why.  I mean, what could be more simple than boiling up some pasta and pouring over it a pre-made jar of pasta sauce??? ?‍♀️However, with this meal comes loads of sugar, some preservatives and little nutrition. ?Now, this does not mean that you have to eliminate pasta from your diet!My video below shows you exactly how quick and easy it can be to whip up a delicious pasta dish in under 10 minutes using limited ingredients that are all nutritious. ?

See how easy it is to make quick and healthy versions of your favourite meals?

If you liked these tips, how about booking in for a FREE 15-minute Discovery Call:https://calendly.com/vital-assurance/discovery-calland we can chat a little further to find out how I can help you make further changes.

Just a Banana Smoothie? No Way!

It doesn’t look so pretty, but my goodness this was the best tasting smoothie I have had in forever!A simple blend of frozen blueberries, a frozen banana, baby spinach, cinnamon and almond milk.  Simple right? And you would probably say that there is absolutely nothing special about the ingredients at all.  However, let me tell you, that is WRONG.This smoothie was super special for me and let me tell you why. It would have to be over 5 years since I have eaten a banana…. crazy, right?  I have been ‘too scared’ and ‘too afraid’ to eat them because of the higher levels of sugars in them (and they’re natural sugars we are talking about) when compared to other foods, and the weight it may have caused me to put on.This has been my life for soooo many years. Avoiding foods which have been labelled as ‘bad foods’ (even if they are natural, wholefoods) because of the negative effect they may have on that number on the scale which was a driver for me in so many ways.But where does this all stem from?To be honest, there is no simple answer. What I do know is that this intense, health journey that I have been on for the past 3 months to control and heal my auto-immune condition has opened my eyes in many ways.

I have recognised that when I first made the decision to start dieting, back when I was 16 years old (and without revealing my ‘old’ age, that is over 20 years ago) I lost the ability to trust my body and to read my body cues. Instead, I made decisions based on society, habits, short-term satisfaction and a lack of trust in myself around food. In my current healing journey, where I am eating a raw, vegan diet to allow my body to repair and re-set, the deep emotional component of this journey has been the most rewarding.  It is such an amazing feeling to be able to have more of an understanding about what food my body is asking for and actually listening to its clues and feeding it what it wants.  To be able to establish a ‘healthy’ relationship with food has always been a dream and it feels so good to know that I am achieving this.   It’s not about whether food is ‘good’ or ‘bad’, it’s about recognising how your body is talking to you and the reasoning behind it.I am far from planning a night out to an Italian restaurant and ordering a bowl of pasta for dinner followed by a tiramisu for dessert, but I have come a really long way in getting more in tune with my body. And for so many of us, it is something I think we have all lost along the way.Having an auto-immune condition means that in the long-term I will always need to be mindful of the foods that I am eating and the way it affects my condition.  But, the difference is I AM now in control of these decisions rather than being dictated by society, a number on the scale or a list of “good” or “bad” foods.

Is there anything better than crust?

Saturday mornings always used to be the favourite part of my week and they have formed some of my fondest memories. Combining my favourite meal of the day together with being a big foodie led Matt, the boys and I to driving around the suburbs of Melbourne trying new cafes for our Saturday breakfast. This used to be our ritual for many years.

Sure, there were always the favourites we would go back to, however, travelling 30 minutes to try somewhere different was always a highlight.  The boys would bring their games or loom bands with them to keep them occupied whilst Matt and I were able to spend a few moments reading the paper and enjoying our coffee in peace.

The standard order for the boys was a serve of multigrain toast with peanut butter.  Whilst it may be a ‘boring’ meal, the best part about this was that they both hated eating the crusts and that was my absolute FAVOURITE.  I mean, how could they not??? It’s the best part of fresh bakery bread….. right!!!!

Therefore, I would snack on the crusts whilst waiting patiently for whatever egg, salmon, avocado, spinach, mushroom, tomato, etc, etc, etc dish I ordered which would give me some more toast to enjoy.  I was in my element.

BUT then as I discovered more about nutrition and the impact foods were having on my body, these indulgent Saturday mornings came to an end.  I swapped my crusty toast for chocolatey smoothies and chia puddings, which is definitely not something to be upset about…. chocolate in the morning, who wouldn’t want that, especially when it’s guilt-free??? However, there were definitely times when the crunch of that toast was going to be sorely missed.

With my love for cooking and constant inspiration to find healthy, alternative swaps to the foods that I love, I spend a lot of time flipping through recipe books and trialing new foods. After all, changing the way that you to eat to encourage health doesn’t mean that you have to deprive yourself of the things that you love.  You can imagine how excited I was when I came across Teressa Cutter’s Pumpkin Paleo Bread (recipe below).  I could get my ‘toast’ fix whilst feeding my body with nutrients that were going to support my health.  

So, for all you toast lovers out there, I just had to share the recipe with you.

Ingredients:

450g pumpkin (winter sqaush), peeled and grated4 eggs1/2 teaspoon Himalayan saltpinch nutmeg1/4 cup olive oil300g almond meal2 teaspoons baking powderhandful pumpkin seeds

Method:Preheat oven to 160 degrees.Line a loaf tin with parchment paper.Place your grated pumpkin, eggs, salt, nutmeg and olive oil in a bowl and combine well.Add your almond meal and baking paper and mix so that it is all combined.Spoon the mixture into your prepared loaf tin.Sprinkle with the pumpkin seeds.Bake for 1 1/2 hours until golden brown on top.Remove from the oven and allow to cool in the tin for 1 hour before removing.Toast or grill and serve with your favourite toppings.Makes 12 slices

Settling Your Sweet Cravings, the Healthy Way!

I always find it amazing that it doesn’t matter how full you are after a meal, there is always room to fit in dessert.  It’s that little pocket in your stomach known as the ‘sweet compartment’, and it seems to be completely separate from the rest of your stomach.  But, when you’re trying to eat healthily and be more mindful about what you are eating, it can be hard settling this craving in a healthy way.  Let’s be honest, most foods that taste amazing and settle those cravings are full of refined and highly processed sugars that completely unravel all that hard work….. however, that does not have to be the case! I’m going to show you how simple it can be to settle those sweet cravings with delicious alternatives leaving you feeling satisfied and completely guilt-free.

1. Eat naturally sweet foods – when you find that sugar craving hits, instead of scrounging around for chocolate biscuits which are full of ingredients that are not supporting your health, try to find nutritious options that contain natural sugar such as fruit.  Heading into the warmer months, berries, cherries, mangoes, pineapple and watermelon, just to name a few, are fantastic options.Being creative with how you use your fruit is always a great way to create healthy sweet options, and here are some example for you to draw inspiration from:

2. Get moving – during the winter months many of us turn to hibernation and lose the enthusiasm and motivation to exercise. There is no doubt that exercise helps us with cardiovascular fitness and losing weight, but it has so many additional benefits too. With the weather starting to warm up, there is no better time than now to get back into that rhythm and even take your exercise outdoors. Meet a friend for a walk, join an outdoor boot camp or even enjoy a game of tennis with your kids. It doesn’t matter what you do, as long as you are moving.3. Clear out your mind – the strain we put on our bodies by being stressed is significantly understated. It affects the way we eat and sleep, our ability to concentrate and our mood. Adopting stress management strategies into your daily routine is a fantastic way to start removing all that ‘junk’ that is clogging up our minds. Now this doesn’t mean that you have to start meditating for 1 hour a day, it can be by introducing simple techniques such as doing 5 minutes of deep breathing on the way to or from work, carrying a little journal with you so that you can write down what you are feeling during a moment of stress or even something as simple as remembering to smile and planting seeds of positivity.

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