School For Counseling

Are you thinking of going to school for counseling? Perhaps you are already enrolled at WFU and you just want to make sure that you take the right steps within the program. For example, you may have been wondering if you should focus on any specific areas or if you are best to keep an open mind and get a more broad education so that you can work in any area when you get out of school. After all, you don't always know where you're going to be able to find employment.

There are pros and cons to both. You may even want to talk to your professors and academic advisors to see what they would suggest for you. The upsides to not focusing on anything specific include being able to work in more areas, learning about everything to find out what calls to you the most and leaving the most doors open for yourself. However, on the other hand, you may not be as suited for any of the fields as someone with a more direct focus, so you could be passed over in favor of another applicant.

One of the main advantages of having a direct focus is that you are going to be very good at what you do. This can put you ahead of other people when it comes to finding employment. You will have a smaller pool of jobs that actually interest you, but you will also have a much better chance of landing one of those positions. When you do, it will be something that you like, not just a random job you took so that you could pay the bills.

In counseling, there are many different areas you can focus on. Maybe you feel like you would most like to work with teens, helping them through what can be a very challenging time in their lives. Maybe you have suffered from depression in the past, so you want to help others who suffer from it now, giving them the opportunity to get past it and find the happiness that you have found. Perhaps you want to work with soldiers who are returning from the war and trying to deal with all that they have seen. If you do choose a specific focus, be sure that you are passionate about what you do so that you can enjoy a long, fulfilling career.

Top 4 Exercises For Groups

Running a class at the gym? Starting a career as a personal trainer? Here are some of the best exercises for small to mid-sized groups. If these don't get your collective blood pumping, nothing will!

1: Strength Building

Perfect for beginners, strength building focuses on things like squats, lunges and push-ups to build muscle and boost endurance. While some of your newbies might be shy, they'll also be more willing to stick with it when surrounded by their peers and working towards a common goal.

2: Suspension Training

These tools will require some room to move, so make sure everyone can stretch their arms all the way out before beginning. Once you've established the necessary space, you can take suspension training in any way you'd like.

3: Circuits

While not an activity in its own right, establishing a circuit can greatly improve the efficacy of group exercise. It will keep everyone moving, which in turn will maintain an elevated heart rate, and no one will grow fatigued with one particular piece of equipment since they're constantly switching.

4: Cycling

Cycling is an excellent activity for groups. Not only will their individual bikes keep everyone out of each other's way, but neighbors can also provide a sense of community and encouragement to those who are struggling to complete the program.

These are just a few ways to get moving in a group. There are many more, of course, but these should be enough to get you started while you train for your NCCA certification. Click here to learn more about getting fit and creating your own choreography!

Health news from the net 13 June 2014

Health news 13 June, 2014.

Do you enjoy reading about health as much as I do?
Here are links to a few health and nutrition related articles I was reading today. Click on the links for the full article and to read them from the source. Hope you find them interesting.

Lyndal @ Lean Green and Healthy
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The truth about protein in the daily diet

This article originally published in the Sydney Morning Herald

Figuring out whether a high protein diet is healthy or not can leave you scratching your head.

Depending on which headline you read,  a high protein diet can sound like the prince of darkness, raising our risk of diabetes, cancer and an early grave, or a saviour come to rescue us from weight gain and muscle loss.

The problem here is with the  term ��high protein��  because it doesn�t tell us anything about the quality of the whole diet or where the protein comes from, says   Tim Crowe, associate professor at the School of Exercise and Nutrition Sciences at Deakin University.

Read more: http://www.smh.com.au/lifestyle/life/the-truth-about-protein-in-the-daily-diet-20140611-zs3ni.html#ixzz34VzwNQNx

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Protein powders � what are they and do you need them?

This article originally published in Foodwatch Australia

Protein is essential for our bodies. It is needed for growth, reproduction and healing as well as supporting a healthy immune system. Protein also helps to keep us satisfied for longer after a meal which is one of the reasons the high protein, low-carb diet is popular.

How much protein do we need a day?

We don�t actually need as much as some would have us believe - and more is not necessarily better.

Read more: http://foodwatch.com.au/blog/healthy-eating-for-wellness/item/protein-powders-what-are-they-and-do-you-need-them.html#ixzz34W0g2nfR

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Celiac or Coeliac? � Don�t play Dr Google

This article was originally published in e-GPS General Practice Solutions

Recent evidence demonstrates that 1 in 60 Australian women and 1 in 70 Australian men have coeliac disease and yet about 80% of them are undiagnosed. One of the key reasons that so many go undiagnosed is that they make a decision to put themselves on a gluten free diet without first being medically diagnosed for coeliac disease because it �makes them feel better�.  It is for this reason that awareness of coeliac disease and its complications is so important. Coeliac Australia advises:

�Feeling better when you remove wheat or gluten from your diet does not necessarily mean you have coeliac disease. You should consult with your doctor to investigate all potential causes for your symptoms.�

Read more: http://www.e-gps.com.au/celiac-or-coeliac-dont-play-dr-google/

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Stop overeating: tips for resisting the call of the cake

This article was originally published in the Telegraph UK

I admit it. I�m not safe in the house with an open packet of biscuits. It doesn�t take much � a rubbish day, a row with the husband, a snub from a friend, or just simply too much work to do � and they�ll start tempting me. And then: Oops! Before I know it the whole packet is gone � and a Scooby-snack-sized pile of toast has disappeared too, washed down with a generous glass of sauvignon blanc and a bag of peanuts as a chaser. And my rubbish day just got worse.

It seems I�m not alone. Psychologist Dr Jane McCartney, a specialist in overeating, has seen scores of patients who eat obsessively and destructively, and there are millions more of us who simply overeat. 

Read more:  http://www.telegraph.co.uk/foodanddrink/healthyeating/10863309/Stop-overeating-tips-for-resisting-the-call-of-the-cake.html

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Recipe - easy cheesy veggie bake

I posted a picture of this meal on a Facebook group a few days ago and have have had lots of requests for the recipe for my vegetable pots in the photo. These are nothing fancy, just steamed vegetables in a basic cheese sauce. But, if someone in your family is not a lover of vegetables, or if you are getting sick of steamed vegetables, its another nice way to serve them.

Please note, this is not a really low calorie recipe as it uses milk, cheese and a little butter and flour, but it is a lovely home cooked comfort food and a delicious option. Unless you have specific health reasons not to, you shouldn't be afraid of using ingredients like this occasionally as part of a a balanced diet. Everything in moderation, remember? Just  make sure you keep the rest of your meal light for balance. My meal is the one at the back left, I had it with steamed beans and carrots and 150g of baked fresh salmon. Yum!

First roughly chop your vegetables into small pieces and lightly steam your vegetables of choice. For these pots I used cauliflower (as they were on special at $2.50 for a whole head of cauli last week!) and also sweet potato which is a great low GI carb to include. My husband is not a huge sweet potato fan so his was cauliflower and a little white potato. Really, you can include any vegetables you like - broccoli, beans, zucchini, squash, peas, corn, carrots, asparagus, spinach .. it all works!

I cut the cauliflower into pieces about the size of a golf ball and sliced the sweet potato and potato into thin circular slices (I left the skin on). While you are steaming your vegetables, its time to make the cheese sauce and preheat your oven to around 200 degrees C.

Melt 2 tablespoons of butter in a small saucepan on low heat. Once its melted, add two tablespoons of flour (wholemeal flour is great- but use whatever plain flour you like to use) and stir until well mixed. You should end up with the flour mixing into the butter so you have a ball of paste a little like cookie dough. If its too runny add a little more flour.

Next add 2 cups of cold milk gently to your mixture and start whisking. This will work perfectly fine with full fat or low fat milk. It will be lumpy to start with, but as the milk warms and the butter dissolves it will become smooth. Keep whisking with the sauce on low heat (don't let it boil) for about 5-10 minutes as the sauce thickens. Don't walk away from it :) I add dried parsley, black pepper and a handful of grated parmesan cheese in the last few minutes for flavour.  You will know when your sauce is ready as it starts to thicken.

**This is an amazingly easy basic white sauce that is so versatile once you've got it mastered. Instead of the cheese, add a teaspoon each of dijon and grain mustard for a beautiful sauce for corned beef. Add a heap of chopped fresh dill for a sauce to serve with fish. I certainly don't recommend you add creamy sauce to every meal, but it's a wonderful alternative from packet sauces with all their salt and added preservatives**

Back to our veggie pots. Take your sauce off the heat.

Choose small oven proof dishes and give them a spray with olive oil spray. Now layer your vegetables. I put sliced orange sweet potato on the bottom and then cauliflower on the top for two pots, and plain potato and cauliflower in the third. Pour your white sauce over the vegetables. Don't panic if it has got a little lumpy in the time you were doing the pots, it does that, just give it another quick whisk and pour it in, it will work out fine, I promise!
Top your pot with a sprinkle of grated cheese and I put one slice of sweet potato on top - just for decoration and so I could tell the different mixtures apart.

Pop it in the oven for 10 minutes or until the top is golden. By steaming your vegetables first the cooking time is really quick. Serve as a side dish with a lean protein and some more vegetables :)

Serves 3 medium sized or 4 small vegetable pots.

Recipe alternatives:
While I made this as a side dish, you could easily use this basic recipe to make a full meal, just don't forget the principles of a balanced plate. Remember it should be half fruit or vegetables, quarter lean protein, quarter low GI carbs and some good fats. Consider making a slightly larger pot with a small can of red salmon or cannellini beans, some sliced sweet potato, a large serve of broccoli or cauliflower, a handful of peas, the mustard or dill sauce and cheese on top. A tasty balanced one pot wonder!! 

Lyndal @ Lean Green and Healthy

How to get a perfect body?

Who doesn�t desire a perfect body? A perfect body diet plan aims at providing your desired body. There are certain pros and cons in case of perfect body diet plan. Here are some of the pros, in case of perfect body diet. By following a perfect body diet; you can improvise on your overall health. A perfect body diet helps you both internally and externally. You can lose fat in an effective way. At the same time, you can get a trimmed and toned figure. Perfect body diet works on the basis of regular exercise. And, any form of exercise is good for your body. You lose weight in this diet program, but at your own expediency. There are no harmful effects of the diet plan. 

Here are some cons in case of diet program. This diet plan doesn�t work in case obese people. You can�t choose a plan which is relevant in your case. Perfect body diet plan works on the basis of high proteins. It�s advisable to include all protein rich fruits and veggies. But, it�s important to let go off your carbs completely in case of perfect body diet plan. In a perfect body diet plan, you should stick to having small portions of meals through the day. If you were having, two portions of meals in your regular diet. Perfect body diet plan suggests you of having five portions of meals in a day. 

All the vitamins and minerals in case of perfect body diet plan should be in natural form. Perfect body diet plan doesn�t support of having vitamins in supplement form. Natural source of vitamins can be derived from fruits and veggies. Checking of food labels is vital in case of perfect body diet plan. A perfect body diet plan aims at a proper body structure. But, you should be aware of complete diet program.

Acid Reflux Diet

Acid reflux diet is a precautionary diet for acid reflux or heartburn people. Acid reflux leads to number of problems in body. Gastric problems are related with acid reflux. Though, it isn�t a serious condition, it can be treated with medications. If you don�t pay heed to the condition, it can also lead to severe problems.

Acid reflux diet plan includes all the foods which are good for the condition. It excludes all the foods which can aggravate the condition. Here are some tips in terms with acid reflux diet plan.

Try to include foods which are rich in minerals and vitamins. In veggies try and include intake of green veggies, raw onion and garlic. All these foods help to fight against acids in your body.

In case of acid reflux diet, try and include grains and cereals. If you opting for salads in acid reflux diet, opt for salads with low cal dressing. It�s imperative to include liquids in your acid reflux diet.

Try to have eight glasses of water in terms with hydration. Try and include citrus fruits in your acid reflux diet plan. Pineapple, grapefruit and banana can be included in your acid reflux diet plan. You can also include apples in your diet, but in moderate quantity.

There are some foods in acid reflux diet which should be completely avoided. Tomatoes in any form should be completely avoided in case of acid reflux diet. As tomatoes are acidic in nature, it can worsen your condition.

If you are on acid reflux diet, you should completely avoid dairy products. Though, you can opt for cold milk. Caffeine and chocolate should also be avoided in your acid reflux diet plan. Any type of nuts should be completely avoided in your acid reflux diet plan.

Home remedies for acidity

With irregular eating habits, acidity is very common. Acidity is caused by many factors. When you have food at uneven intervals, it can be a cause for acidity. Acidity is also caused by having contaminated food. Acidity can also cause other gastric problems because of stomach upset. Heartburn is also caused by problem of acidity. Acidity can also be caused by stress and hectic lifestyle. Balanced diet is important to control condition of acidity. In case of severe acidity, you can opt for medications. Here are some home remedies to get rid of condition of acidity.

Having cold milk at regular intervals can actually reduce your condition of acidity. Cold milk helps to neutralize the acids of the body. You can also opt for fruits in case of acidity. There are some fruits which give effective results in curing acidity. Fruits like bananas and watermelon give instant results. Try and have these fruit portions twice in a day for instant relief.

Another effective remedy in case of acidity is in form of cumin seeds. You can have one tea spoon of cumin seeds in raw form. Or, you can also boil the seeds with water, and have it thrice a day. It gives quick result from acidity.

Lemon juice and honey are also effective in case of acidity. Have this at least three times in a day. Acidity can also be cured in case of having vegetable juices. In this case carrot juice is very effective in curing acidity. Have a glass of carrot juice two times in a day for effective results.

Citrus juices can also benefit in terms with acidity. They directly act on acids, and help to bind your stomach properly. You can opt for having two glasses of orange juice in case of acidity. It helps to provide temporary respite.
Try these tips in case of relief from acidity. But, try and stick to one particular method for effective results.

What does a balanced meal look like?

I keep harping on about a balanced diet. Balanced this and balanced that. In my posts about breakfasts and even snacks, I keep referring to this. What do I mean?  

I think its important to think about each meal as an opportunity to nourish yourself. To nourish your senses with wonderful colours and flavours, aromas and textures. And to nourish your body with an array of vitamins, minerals and other nutrients it needs. And finally you could also go as far as to say to nourish your soul with the pride of a home cooked meal, or the company of friends on a special occasion, or family around your regular dinner table or the quiet peace of contentedly eating by yourself.  

Now not every single meal will do all of these things, but I believe its a great way to think about your food and how it nourishes you. But moving beyond these qualities of your meal, how much of everything do you include?  Well this first post is about balance, then later we will talk about portion sizes.

Think about your plate like a clock face and divide it into quarters. Two of these quarters (half your plate) at every meal should be fruit or non starchy vegetables. One of the quarters should be lean protein, and one of your quarters should be starches - low GI carbohydrates. Add to this a small amount of healthy fats and oils and you have a balanced meal. This is how I try to plan every meal. 

So what does this look like practically? 

Well let's start with the easiest plate to imagine - dinner time. Here's a dinner photo I found off the internet:

This plate is about right with half the plate made up of salad, a quarter of lean protein (the lamb cutlets) and a quarter of low GI carbohydrates (the tasty looking wild rice mix). But most of us don't get this right at dinner - we tend to eat too much carbohydrates (how much pasta do you pile upon your plate? how many potatoes? what about bread?) and also too much meat - imagine how large a big steak would look on a plate like this. And rarely do we as a population eat HALF of our plate as fruit or vegetables.  But these are the simple changes in proportions that will make all the difference when you're watching your weight or improving your health.


So that's some ideas for dinner, the easy one, but what about the other meals? You see EVERY meal should be in balance like this. Over 90% of Australians don't eat enough fruit and vegetables a day, and this is the case for most other Western countries. Do you eat fruit and vegetables with every meal?

Here's a breakfast plate to show you- its a photo I took when I was eating out for breakfast with my husband.  Half the plate is vegetables (spinach, mushrooms and tomatoes) with lean protein (eggs), low GI carbohydrates (the beans) and some good fats (avocado). Granted it is quite a big breakfast, but it was also delicious!

Or if cooked breakfast isn't your thing, what about cereal? how much do you eat? Most processed cereals are very highly processed, high GI and loaded with sugar and fat and usually doesn't cover our other bases. Here's another balanced breakfast plate.  Note that half the bowl is filled with fruit (in this case strawberries, blueberries and raspberries) and the other quarters (piled on top of each other) are the protein (Greek yoghurt) low GI carbs (muesli) and good fats (in the seeds and nuts). This is what I have for breakfast most days of the week.

Getting the picture?

Lets do one more.  How about the lunch I had today. You should be getting good at this by now!! This is a bit trickier because its all piled in a heap, but can you pick out the different foods?

I started with the  vegetables by piling the bowl full of spinach leaves and tomatoes. Then I added the low GI carbs (can you see the sneaky chick peas? there are about 3 tablespoons of chick peas in the salad). Next came the protein - a small can of tuna and some feta cheese. Finally I topped it with some good fats in the form of sunflower seeds, pepitas and avocado. Oh and the raisins on top are a little more fruit!

Now whether you are eating a salad bowl or breakfast like me, or a big grainy sandwich, or a baked dinner with all the trimmings, think about the balance on your plate. Half non-starchy veggies/fruits, quarter protein, quarter low GI carbs and some tasty healthy fats and you will be on the way to great balanced health. This is an easy change you can make right now :)

So, in summary!

1/2 Plate Vegetables
Fill up your plate with raw or cooked vegetables for nutrition, taste and healthy filling fibre. Remember to include many different colours and types for a full array of nutrients.

1/4 Plate Lean Protein
Lean protein will help you to stay satiated, sustain your energy throughout the day, and protect your heart and waistline. This can be lean meats, fish and also non meat sources of protein such as soy, nuts, tofu and others. Remember, twice as many vegetables as protein.

1/4 Plate Healthy low GI carbohydrates (or starches)
Whole grains, like brown rice, contain fibre to give you long-lasting energy, stabilise blood sugar and provide B-vitamins to protect your heart. Try quinoa, sweet potatoes, pumpkins and more!  Legumes are excellent for this also. The more colourful your starch, the better!

We will talk soon about portion sizes. In the meantime if you want to know more about the foods we should be including daily, check out the Australian Healthy Eating Guide.  And if you need more specific advice tailored to you, see a dietitian!

Bon appetit!

Related posts:
What to eat for a healthier you
To snack or not to snack, that is the question
The beauty of breakfast

Lyndal @ Lean Green and Healthy

Recipe - super easy Thai red curry soup (veggie)

It's a cold wet drizzly day here today and as I was working from home I thought it was time to put the slow cooker on. I decided to make a batch of soup, had a read through my recipe books, couldn't find anything I felt like so made one up ! LOL I was happy for it to be a freezer meal or lunch for tomorrow if it tasted ok. Fortunately my experiment was a roaring success and after a taste test by the family, the menfolk have decided they would just like soup and toast for dinner. SCORE!

I made this one in the slow cooker, but you could just as easily do it on the stove or in a pressure cooker. If you are not a fan of spicy foods then halve the amount of curry paste- this is not screamingly hot but does pack a warming punch :)

You will need:
1/2 butternut punpkin (or whatever pumpkin you like!)
1 large piece of sweet potato
4 stalks of celery
I'm sure you could add other veg if you wished!
1 400g can of chick peas
4-6 cups of vegetable stock
150ml coconut cream (I used the full fat version as it is a small amount in a big batch of soup, but feel free to use fat reduced if you are watching calories more closely)
2 tsps ground coriander
2 tsps ground cumin
2 tsps ground cinnamon
2 tablespoons Thai red curry paste (Indian tandoori paste would work fine too)
Fresh coriander (cilantro) or parsley and a dollop of Greek yoghurt to serve

Peel and roughly chop your root veggies, dice the celery, drain the chick peas and pop it all in the slow cooker (or in a heavy based pot on the stove). Add dry spices, curry paste, stock and give it a stir. Feel free to add extra stock / water depending on the size of your pot.

Simmer until vegetables are soft. I cooked for 3 hours in the slow cooker, but probably 40 minutes on the stove would give you the same result. Whizz with a stick blender or food processor until a smooth consistency then add coconut milk to blend and return to the heat until warmed through.

Serve hot with a dollop of Greek yoghurt, some chopped fresh coriander, black pepper and some crusty grainy low GI bread.  Guaranteed to warm your soul!

Lyndal @ Lean Green and Healthy

Health news from the net 10 June, 2014

Health news 10 June, 2014.

Do you enjoy reading about health as much as I do?
Here are links to a few health and nutrition related articles I was reading today. Click on the links for the full article and to read them from the source. Hope you find them interesting.

Lyndal @ Lean Green and Healthy
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Oats for d-health
This article was originally published on Diabetes Counselling Online

Oats are an awesome topic for a d-blog as they bring together so many aspects of food in our lives with diabetes including the glycemic index of carbohydrates, the importance of whole grains in our diets, soluble and insoluble fibre, heart health and the chance to talk about more delicious recipes. Not to mention with winter on our doorstep, oats are a wonderful comfort food breakfast for the coming cold mornings � Yes! And this idea follows on well from a recent blog about healthy eating on a budget as oats are definitely a bargain food! - 

See more at: http://www.diabetescounselling.com.au/diabetes-and-weight-management/oats-for-d-health/#sthash.NK7IqbL6.dpuf
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Great Recipe - Fragrant Baked Carrot Stack
This article was originally published on Alexx Stuart - Real food. Low tox Living.

There is abundant variety when it comes to cooking veg � I always like to stretch my creativity in the kitchen and this was born on a typical �what can I do to make carrots exciting today� thought train� So, I started by chopping them long ways, then when deciding what to do with all of these long carrot strips, this �stack� idea emerged, inspired by the French Daphinois potato dish of layered potatoes with butter, whisked egg and cream. This is of course a little different I wasn�t really digging the egg / carrot combo as an idea.

See more at: http://alexxstuart.com/fragrant-baked-carrot-stack?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+AlexxStuart+%28Alexx+Stuart%29
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20 Kitchen Hacks: The Natural Mama�s Guide to Saving Time in the Kitchen 
This article was originally posted on Mama Natural

Home cooked meals are much healthier than packaged alternatives, right? But between shopping, planning, prepping, cooking and cleaning, keeping meals on the table can be quite time consuming. So, how can a busy mom (or dad) find the time to cook nutrient-dense meals instead of resorting to take-out or prepared foods? Well, let me share what I�ve learned along the way with these 20 kitchen hacks that will help you save time (and your sanity) and increase your enjoyment with family and friends.

See more at: http://www.mamanatural.com/20-kitchen-hacks/#sthash.Fq752gOr.dpuf
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Why the exercise guidelines take a stand on sitting
This article was originally published on ABC Health and Well Being

Australia's exercise guidelines have recently been overhauled, and they're going to come as a rude shock to many of us. Not only are we being told we need to do a lot more physical activity, but we're also being urged to get out of our chairs � even if we do the right amount of exercise. The new guidelines are now officially known as Australia's Physical Activity and Sedentary Behaviour Guidelines, and they focus not just on the exercise but on the amount of time we spend being sedentary.  Sedentary behaviour is the term used to describe physically inactive tasks that don't require a lot of energy, basically sitting or lying down.

See more at:  http://www.abc.net.au/health/features/stories/2014/02/24/3947295.htm
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Miss anything? Sunday round up 8 June 2014

Miss anything?

As not everyone may have a chance during the week to read every post, here�s a summary of the week that  was on Lean Green and Healthy !







Topical posts:

Stop dieting now. PLEASE! 
Juices, smoothies or plain old fruit and vegetables?

Need some motivation? Quick thoughts from me to you:

It's okay not to be perfect
Relax, its Friday! Just don't relax too much .
Focus on the journey NOT the destination 

Great videos to watch:

Weekend flicks: How cooking can change your life (Michael Pollan)
Weekend flicks: Making homemade nutella (Dr Yoni Freedhoff)
Weekend flicks: teach every child about food (Jamie Oliver)

Need some culinary inspiration? Here's this week's recipes:

Recipe- chicken cacciatore
Recipe - healthy pizzas with flatbread or eggplant
Recipe - light and tasty beef stroganoff

Need some light reading? Health news from the net:

Health news from the net 2 June 2014
Health news from the net 3 June 2014
Health news from the net 4 June 2014
Health news from the net 5 June 2014
Health news from the net 6 June 2014

Hope this week is a wonderful one!

Lyndal @ Lean Green and Healthy