FOODS to EAT for a LONGER LIFE

An email in my inbox caught my eye earlier this morning; USA Men's Health pick of the 10 top foods to live a longer life. Below are my favourites out of the 10 and are foods that I think we are quite capable of incorporating into our daily diet. These superfoods truly do have super powers; they can fight diseases, lower cholesterol and blood sugar and boost your metabolism. 

Almonds are the chosen nut, as around 28 grams (1 ounce) of almonds will supply your body with almost 9 grams of heart-healthy oleic acid. Peanuts, walnuts and cashews unfortunately do not stack up in this department. Almonds contain monounsaturated fat in the form of oleic acid, which is proven to improve memory (many studies on rats being feed oleic acid has confirmed this). Snacking on almonds also make you feel fuller for longer, as a quarter of the calories in almonds come from protein and fibre. 

Capsicum. Who can go past these brightly coloured red, yellow, orange and green vegetables? These colours are not just for show; they are the result of concentrated carotenoids, organic pigments found in plants and vegetables which have a bucketload of benefits. These include a decreased risk of many types of cancer, increased immune function, protection against sun damage and a heightened communication between body cells. People who consume food containing carotenoids regularly also have a substantially lower mortality from several chronic illnesses. Fun fact - these carotenoids are what give carrots, grapefruit and tomatoes their vivid hues. The cousin of capsicum, chilli, is also loaded with carotenoids as well as vitamin C. Chilli has the added benefit of containing capsaicins, a type of natural chemical that boosts metabolism, battles headaches and reduces arthritis pain. 

Eggs are not everyone's cup of tea and I can understand that. However, if you don't mind these little babies I'd read on. Eggs contain only 72 calories and are filled with 6.3 grams of protein and essential nutrients. Many surveys and studies have been conducted concerning eggs, with overwhelming results. A study that was published in the International Journal of Obesity revealed that people who swapped carbohydrates for eggs at breakfast lost weight 65% quicker than people who stuck to toast and cereal. Studies in Michigan demonstrated that frequent egg eaters had much vitamins and minerals in their diets than non or irregular egg eaters. Surveys of over 25,000 people found that egg eaters were half as likely to be lacking in vitamin B12, 35 % less likely to be insufficient in vitamin E and 24% less likely to be deficient in vitamin A. And here's some data to blow the common argument that the yolk of eggs contains too much cholesterol out of the water. Participants who ate four eggs a week had substantially lower cholesterol levels than people who ate fewer than one. 

Avocados. They so often get portrayed as full of fat and therefore become a food to avoid. The truth is this; more than half of the calories in avocados come from one of the world's most healthiest fats, monounsaturates. These fats are different from saturated fats, as they contain one double-bonded carbon atom. I know that this slight difference seems minuscule, however this individuality at the molecular level results a much healthier food. Monounsaturated fats have been proven to lower the number of triglycerides (other types of fat) in your blood stream as well as improving your cholesterol profile, which in turn can potentially decrease the risk of stroke and heart disease. Concerned about weight gain from eating avocados? There is no proven link between monounsaturated fats and body fat, so go ahead and enjoy this creamy green fruit. 

Grapefruit is a food that I wanted to include on my condensed list, as I did not know much about it before reading this article. To be honest I've only ever eaten a grapefruit on a few occasions, however North America seems to have been preaching its health benefits for years. Here's why; this fruit is packed with lycopene, a cancer-preventing antioxidant (also found in tomatoes). In a study of 100 obese participants conducted in California, those who consumed half a grapefruit with each meal lost an average of 1.63 kilograms (3.6 pounds) over 12 weeks, with some participants losing as much as 4.54 kilograms (10 pounds). In comparison, the study's control group lost only 0.23 kilograms (1/2 a pound). In addition, grapefruit can reduce insulin levels, which was proven by the participants' increased ability to metabolise sugar. If you cannot face eating a grapefruit by itself, try to incorporate it into a green juice or into a salad packed with many other ingredients. 

To conclude; I hope I have left you with some facts to ponder and potentially a slightly altered / extended shopping list! 

x Emily 

VANESSA HUDGENS SHOWS OFF her PILATES MID DRIFT

25-year old actress Vanessa Hudgens is often seen rushing to and from Pilates classes all over LA. The young beauty was just spotted last Tuesday exiting a Pilates class, exposing her super taut Pilates tummy as she ran out to her car (see the first and second photos above). The star loves her regular fitness and healthy eating, but reveals that this was not always the case. 

During her early days in Hollywood, Hudgens recalls that she was "so unhealthy". "I used to go to Cold Stone Creamery, get a tub of Butterfinger ice cream and eat it all before bedtime," Vanessa says of her 2007 junk food addiction. "And my fingers were permanently stained orange from Cheetos (a cheese chip brand)."

Vanessa knew that she had to change her eating ways when she ceased touring with High School Musical from 2006-2007, as she was no longer working out for hours at a time dancing. The stunning actress recalls that she gained weight very quickly and knew that she had to stop eating fatty, high-calorie food.  "I lived on Hot Pockets and never touched vegetables; I needed to do something about my diet." 

Vanessa decided to wholeheartedly embrace a healthy lifestyle and now works out every day and eats a balanced diet. "When you're putting good stuff into your body, you feel so much better," she says. The beauty starts her days off with egg-white omelettes with veggies or oatmeal with fruit & nuts and salad with grilled chicken or salmon for lunch and dinner.  

Nowadays Vanessa loves her daily workouts and likes to spin, kick box, do yoga and attend regular Pilates classes. The toned star loves going to exercise classes with her mum, as she has someone to hold her accountable. "Having someone to go to classes with makes you want to do your best, not just for yourself but for the other person too," Vanessa admits. 

Hudgens has become a fitness convert as she firmly believes in exercising daily. 

"Exercise is amazing from the inside out...I feel so alive and have more energy." 

Want to grab a buddy to hold you accountable in our tough, tailor-made Pilates classes, like Vanessa does? Interested in toning your stomach before summer rolls around again? Call Premium Pilates Studio on 0402 680 724 or visit us online at premiumpilatesstudio.com to enquire today! 

x Emily 

GLUTEN FREE & LACTOSE FREE BANANA MUFFINS

Adapted from the amazing glutenfreescallywag.com this recipe was a banana birthday cake for a loved one on Friday night and a tray of muffins on an idyllic Sunday afternoon. I love making gluten and lactose free treats, as they are difficult to get right, but when you do you feel like you have really accomplished baking. I suggest using maple syrup as you can really taste this delectable flavour in the finished product. Hopefully these muffins last me all week!! 

INGREDIENTS

• 1/4 cup liquid coconut oil, plus extra to grease muffin holes
• 1/2 cup gluten free flour
• 1 cup gluten free self-raising flour 
• 1/2 teaspoon gluten free baking powder
• 2 heaped teaspoons ground cinnamon
• 1/2 cup almond meal 
• 3 free-range eggs
• 1/4 cup stevia or natural sweetener of your choice
• 1/4 cup maple syrup 
• 2 teaspoons vanilla essence 
• 1 heaped cup mashed banana (2 large ripe bananas)

COOKING / BAKING 

1. Preheat a fan force oven to 160 degrees celsius. Lightly grease a 12-hole muffin tin with coconut oil. 

2. Sift the two flours, baking powder and cinnamon into a medium-sized bowl. Add the almond meal and stir to combine. 

3. In a separate large bowl add the eggs, stevia and syrup and whisk well until the sugar has dissolved. Add the vanilla and mashed banana to the bowl and stir well. 

4. Fold the flour mixture into the egg, sugar and banana mixture gently. Evenly spoon the batter into the 12 prepared muffin holes and bake in the oven for 25 minutes or until cooked. 

Makes / 12

Total Preparation time / 10-15 minutes 

Total Baking time / 25 minutes 

x Emily 

AVOID WINTER WEIGHT GAIN by EATING SMARTLY

As June 1 approaches, the weather in Brisbane starts to (finally!) cool down. What usually comes hand-in-hand with chillier weather is a few extra kilos that often lands right in the places we don't want it to (such as our stomach, inner thighs, butt, hips). What if there was a way to cook delicious warm wonderful winter food without stacking on the kilos? This is definitely achieveable, if you steer clear of certain ingredients, which are listed below:

Cream: AVOID it at all costs. In Australia the levels of fat in cream are not regulated, therefore labels are solely under the control of the manufacturers. Therefore the fat content in cream products may be considerably higher than what is actually listed on the label. Cream is basically fat skimmed off the top of milk and is no good for us. As a substitute, use vegetable, chicken or beef stock. Massel makes a great stock that is gluten-free, dairy-free, preservative-free and low in fat and is available in all major supermarkets.

Butter: Skip it. The problem with butter is that it contains two cholesterol-raising ingredients: dietary cholesterol and saturated fat. High-cholesterol is a serious issue that many Australian's face. It is recommended that a healthy person consumes no more than 200 milligrams of cholesterol a day. Butter has 33 milligrams of cholesterol in just one tablespoon! Saturated fats increase the 'bad' cholesterol in the body. Alternatives you could use include healthy oils, such as coconut, grapeseed and avocado oil.

Fatty meat: Always buy lean meat. Avoid meat that has ample amounts of fat in it, such as rump steak, gravy beef, ribs, chicken wings and chicken thighs. Purchase eye fillet steaks, chicken breast, turkey breast and fish. Try to purchase meat that has an Extra Lean sticker on it whenever possible. Even if the lean meat costs more, consider how much healthier it is for your insides and rationalise it.

Cook with these alternative ingredients and this will save your body from thousands of unwanted calories and unhealthy fats. 

image by http://www.8700.com.au. 

POLENTA CHICKEN PATTIES / NUGGETS

I’ve been cooking these chicken patties for a few weeks now, as they are a great dinner / lunch for my fiancée Chris and me. I usually make them in the afternoon, place them in the fridge and cook them when we get home late at night. I love using polenta as it holds the patties together in the place of breadcrumbs. Chris once likened these chicken patties to tasting similar to chicken ‘nuggets’ hence the name. I use this method of frying in a pan and then baking in the oven when I make any patties. Use free-range chicken mince as it tastes the best!

INGREDIENTS

• 500g free-range chicken mince
• 1 free-range egg, lightly beaten
• 2 tablespoons gluten-free soy sauce
• 1 spring onion, finely chopped
• 1 medium carrot, finely grated
• 1 medium zucchini, finely grated and excess water squeezed out using a cloth 
• 2 heaped tablespoons black sesame seeds
• 2 heaped tablespoons white sesame seeds
• 2/3 cup polenta,  1/3 cup for mixture & 1/3 cup to coat 
• 1 tablespoon coconut oil
• Optional - 1 tablespoon fresh chives, roughly chopped, to garnish 

COOKING 

1. Combine the mince, egg, soy sauce, spring onion, carrot, zucchini, sesame seeds and 1/3 cup polenta in a large mixing bowl. Mix using clean hands to combine all ingredients. 

2. Shape into even sized patties (I like to make 8 patties; you may want to make smaller or bigger ones). Have a large plate with the 1/3 cup of polenta spread out on it and coat each of the patties well with the polenta, placing them side by side on a clean large plate once they have been coated. Wrap in cling wrap and place in the fridge for a minimum of 30 minutes. 

3. Once the 30 minutes (or longer) has passed, preheat a fan force oven to 200 degrees celsius. Line a large baking tray with baking paper. 

4. Heat a large frying pan over medium-high heat on the stove and add coconut oil, swirling to coat the pan. Place the patties in the pan and cook for three minutes each side, then remove from the pan and place the patties side by side on the prepared baking tray. Bake in the oven for 10 minutes or until the chicken is cooked through (you will need to cut the largest patty in half to make sure that no pink flesh remains). 

Makes / 8 medium patties 

Total Preparation time / maximum 10 minutes 

Total Cooking time / 55 minutes (including 30 minutes refrigeration time) 

x Emily 

JENNIFER HAWKIN'S PILATES BIKINI BODY

The home grown beauty Jennifer Hawkins shared her love of Pilates and exercise with the world last Saturday morning via her Instagram account. The model snapped an action shot of her working out on a Pilates cadillac machine, with the caption "Fave toy. Little bit of luv/hate for sure!!" (see top photo). The 30-year-old's toned arms, washboard stomach and lean legs were on display in the photo as she lay on the machine and worked on some gruelling Pilates exercises. Hawkins' dedication to exercise is something that she has never been shy about showing and it appears that her enviable body is due to all her tough Pilates reformer, cadillac and floor workouts! 

Jennifer recently revealed to Vogue Australia that early mornings were her favourite time to exercise, as this time works best for her very busy schedule. "I'm definitely a schedule person so I’ll get up really early and do a Pilates class or go for a run. Pilates I love...I do Pilates twice a week".  The Australia's Next Top Model host, designer and businesswoman works out six days a week to keep her body looking svelte and taut. In the Vogue interview Jennifer reveals that the Pilates exercises she does not love are the movements that work her body the hardest and therefore she knows the importance of performing them; "...sit-ups, tricep dips and all of that, they actually work and you should do them every day". 

The model-turned-swimwear designer was also recently interviewed by the Daily Telegraph about her exercise and eating habits. Jennifer admits to eating a lot of raw fish to keep her body slim and that working out is part and parcel of her job. In this interview Hawkin's described exercise as "..like a moving meditation". The stunning model also revealed why she loves Pilates so much in this interview; "Pilates is great because I can target the areas of my body that I want to work on...I use the cadillac, that's a special piece of Pilates equipment, also known as a trapeze table — plus another machine called a reformer, and I do mat work as well." Jennifer also keeps her body fit by doing cardio at least five times a week, either walking or running and by eating very healthily. 

Want to tone and lean out your body like Jennifer? Would you like to develop a love for exercise like she has? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com to book and start your Pilates experience! 

x Emily 

Images by daily.co.uk & popsugar.com. 

WINTER FOODS to BOOST YOUR IMMUNITY

As we approach the beginning of winter, sniffles, colds, coughs, viruses and the dreaded flu are still all around us. There's always so much talk about what you should eat in winter that it is natural to feel a little confused and overwhelmed over all the super foods that people tell you to eat. Below is a list of ten vitamin & mineral rich winter foods for you to incorporate into your diet. 

Broccoli - exceptionally high in antioxidants.

1. Carrots - full of the antioxidant beta carotene.
2. Red capsicum - massive hit of vitamin C.
3. Kiwifruit - just one contains your entire daily requirement of vitamin C.
4. Oranges - just one contains your entire daily requirement of vitamin C.
5. Green tea - powerful antioxidant.
6. Mushrooms - rich source of antioxidants.
7. Lean beef - rich in zinc.
8. Oysters - exceptionally high in zinc and iodine.
9. Berries - packed with antioxidants and hardly any kilojoules.

These 10 foods are vital for your immune system to function properly. As you Âcan see,vitamin C is essential to fighting colds and coughs and is present in red capsicum, kiwifruit and oranges. However, not many people struggle with consuming enough vitamin C a day. We usually go overboard on the vitamin C and ignore a very important mineral; zinc. 

Many people, particularly women and children, suffer from a low intake of zinc. Foods rich in zinc include red meat, seafood, wholegrain bread, nuts and fortified breakfast cereals (cereal that has had vitamins & minerals added to it in the production stage). 

Adults require 8-12 milligrams of zinc a day, half of which can be found in a palm-sized piece of lean red meat. Surprisingly one little oyster contains almost your entire daily requirement of zinc. Once you know you are satisfying your daily intake of zinc, you can move onto the really colourful foods; fruit and vegetables! 

Fruit & vegetables are full of numerous antioxidants, including our good friend vitamin C, which assists in protecting our cells from infection. I absolutely love this next fact; the brighter the fruit and vegetable, the better it is for you! Therefore, stock up on beetroot, broccoli, green beans, oranges, pumpkin, red cabbage, red capsicum and sweet potato and use them in smoothies & juices or in casseroles, stir-fries or soups. 

The one thing that most of us fail at in winter is keeping our fluids up. The air is brisk, the wind is chilly and we just do not feel like drinking water. We desperately need to! Dehydration not only exacerbates our cough and flu symptoms but it is also horrible for our digestion. If you cannot face icy cold water in winter, don't put your water in the fridge! Or drink Green Tea Hawaii, a delicious green tea and noni energising drink that can be purchased at alohahealth.com.au. One sachet of green tea hawaii contains an enormous amount of antioxidants; in fact, to get the same antioxidant value from regular green tea, you would need to drink 45 cups!  If all you crave in winter is hot drinks, get into hot green tea or warm water with a slice of lemon. 

Wishing you all a warm and toasty winter! Stay healthy with these 10 top winter foods and keep drinking! 

x Emily 

QUINOA SALAD on a WINTER'S DAY

When I think of quinoa, I think of winter. Quinoa porridge, quinoa patties, even cold quinoa salad reminds me of colder days. Perhaps I associate this grain with winter as it is so filling. As a fitness instructor I see more and more people not eating enough protein; they feel tired and lethargic, their muscles feel weak and sore for days after a workout, they do not recover as quickly when they become injured and their previously defined muscles start to lose their tone. Our bodies desperately need protein and quinoa contains 14 grams of protein every 100 grams, which is a great start to improving your protein intake. The method I use to cook quinoa has always worked, so try to stick to the exact timing below. Make sure to wash your quinoa before boiling, to get any grimy bits out of the way. I love using fresh avocado, red cabbage and lentils with quinoa but you can use other vegetables such as carrot, green beans, cucumber, the list goes on. 

INGREDIENTS

• 1 cup white quinoa 
• 1 1/2 cups water 
• pinch of sea salt 
• 2 heaped cups of red cabbage, shredded quite finely
• 1 generous handful of baby spinach, washed & chopped
• 2 large tomatoes, finely sliced 
• 1 x 400g tin of brown lentils, rinsed & drained 
• 1 ripe avocado, cut into small cubes 
• a handful of coriander leaves, washed 

Salad Dressing

• 2 garlic cloves, finely chopped or minced 
• 2 tablespoons dijon mustard
• 2 tablespoons water, plus extra if needed to thin out dressing
• 3 tablespoon lemon juice
• 2 heaped tablespoons fresh parsley, finely chopped
• sea salt, to taste 

COOKING 

1. Rinse the quinoa well twice in cold water and drain in a sieve. 

2. Pour quinoa and water into a small saucepan with a pinch of sea salt. Bring to the boil, covered, then simmer for 8 minutes. Leave the saucepan for 5 minutes, then remove the lid and fluff the quinoa with a fork. Set aside to cool for a few minutes. 

3. Meanwhile, place the cabbage, baby spinach, tomato, brown lentils, avocado and coriander in a large serving bowl. Make the salad dressing by combining all the ingredients in a small bowl and stirring well to combine. If the salad dressing is too thick, try adding a little extra water sparingly.

3. Scoop the cooked quinoa into the vegetable bowl and drizzle the dressing over the top. Toss well to combine and serve. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

x Emily 

Photo from canigivemydogquinoa.com

ORLANDO BLOOM'S TONED PILATES TORSO

Orlando Bloom looked buff and toned on a recent beach holiday (picture above) which led many woman and men around the world to wonder what he does to stay so fit. The answer is none other than Pilates, which he has incorporated into his exercise regime for the past several years. 

The 37-year-old British actor admits that whilst he lifts weights, attends yoga classes, plays tennis and goes mountain bike riding Pilates is his mainstay form of exercise. Bloom is known to take his exercise and fitness seriously, therefore we do not think that he would regularly attend Pilates classes unless they were very tough and beneficial. The actor reveals that he is a regular at Ballet Bodies in LA, a Pilates studio. "Pilates is great", Bloom says. "I'm man enough to walk into Ballet Bodies". I'm sure the female clients there do not mind his attendance one bit! 

Bloom's commitment to Pilates stems from a serious three-story fall he had when he was just 21 years of age which broke his back. "At 21 years old, I had no mobility...I'm grateful for it", the Brit reveals. Doctors doubted that Bloom would walk again after the accident, however after surgery to install countless screws and plates into his spine he proved them wrong. Less than a year and a half later, after intense rehab, Bloom was back to work, riding a horse in New Zealand. "I'm always working on my back...it hasn't prevented me from doing anything, but it's a constant reminder", says Orlando.  Pilates is therefore incredibly important to Bloom, as he needs to keep his core strong to support his lower back. 

Suffering from lower back pain and want to make your core stronger and minimise your pain? Interested in toning your stomach? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com today. 

Images from daily.co.uk, rediff.com, menshealth.com. 

HOMEMADE FRUIT & NUT MUESLI

I usually eat my breakfast by 5:15am most mornings and I need something very filling to sustain me for my early working hours. I love making different types of cereal and muesli and this fruit & nut muesli is one that myself and my partner have been enjoying for the past several weeks. You can add different nuts and dried fruit to the muesli, whatever you have on hand will work. For the nut combination I try to use only a few macadamias and more almonds, cashews and walnuts due to the high fat content in macadamias. The flaxseed meal is a great addition to any muesli / cereal, due to the omega-3 fatty acids, dietary fibre and lignans it contains. Serving size ; I usually eat around 1/2 - 3/4 a cup of this muesli with oat milk every morning, however my partner eats around 1 - 1/2 cups. 

INGREDIENTS

• 7 cups cornflakes (organic if possible)
• 7 cups rolled oats (organic if possible)
• 2 cups mixture of chopped nuts (a mixture of cashews, almonds, walnuts, macadamias, etc)
• 1 cup loosely packed dried cranberries 
• 1 cup loosely packed sultanas 
• 1 cup chia seeds
• 1/2 cup flaxseed meal

COOKING 

1. Place the cornflakes and oats in a large saucepan over high heat. Cook, stirring regularly, for 8-10 minutes or until the majority of the oats are lightly golden. Remove from heat and leave to cool. 

2. When slightly cooled, add the nuts, dried fruit, chia seeds and flaxseed meal to the large pan and stir well to combine. Place in a large jar or cereal container and serve yourself between 1/2 cup to 1 1/2 cups every morning for breakfast. 

Makes / 19 cups

Total Preparation time / 5 minutes 

Total Cooking time / 15 minutes 

x Emily