OREGANO & RICOTTA CORN FRITTERS

I went to my absolute favourite breakfast cafe of all time a little over a week ago, Jam Pantry in Greenslopes, Brisbane and my friend ordered the corn fritters. As soon as I tried some of her meal I had the worst case of food envy! The fritters were deliciously light clouds filled with ricotta, oregano, many other amazing ingredients and were gluten-free. Whilst my fritters taste nothing like my friend's did at the Jam Pantry, they were tasty enough for me to make three times in one week and eat for breakfast and dinner! Oregano works so well here that you should definitely go buy some- I've tried this recipe with basil and spring onions and its not as good! 

INGREDIENTS

• 3 eggs, preferably free-range
• 250g light smooth ricotta
• 1 cup reduced-fat cow's milk (or if allergic or intolerant to dairy use unsweetened almond milk, soy milk).
• 1 x 400g tin corn kernels, drained & rinsed
• 1 cup plain flour (if allergic or intolerant to gluten use gluten-free)
• 1 teaspoon baking powder 
• 2 tablespoons fresh oregano, finely chopped
• 1 tablespoon dried oregano 
• 1 teaspoon lemon rind
• rice bran oil 

Sides 

• avocado
• tomato
• baby spinach and or rocket
• bacon 

COOKING

1. Whisk the eggs, ricotta and milk in a large bowl. Add the corn kernels, flour, baking powder, oregano, lemon rind and season with salt and pepper. Stir well until all combined. 

2. Heat a large non-stick frying pan over medium heat, pouring 1 tablespoon oil into the pan and swirling to coat. Spoon out 1/3 cup batter into the pan, flattening slightly with the back of a large spoon. If using a large pan you can cook 3-4 fritters at once. Cook for around 2-3 minutes or each side or until golden brown. Remove from heat and keep warm as you continue to cook the fritters, adding more oil if necessary, until all the batter is gone. 

Serve warm with sides or alone. 

Total Preparation time / 10 minutes 
Total Cooking time / around 15 minutes 
Serves / 4 

x Premium Pilates & Fitness 

TENNIS STAR MARIA SHARAPOVA MIXES IT UP WITH PILATES

Tennis star Maria Sharapova's workout is not for the faint-heartened. In addition to practising tennis three hours a day, five to six days a week, the Russian beauty also spends time a lot of time exercising off the court, including going to Pilates classes! 

The 29-year-old says that her workouts off the court are just as important as her tennis training. “Our bodies get used to something when we do it consistently, so I think the biggest gift that I can give to my body is always making it guess...It’s really about mixing it up and doing different things. As much as I play tennis, I want to do workouts that are different.”

One of these go-to different workouts of Maria's is Pilates. Sharapova particularly likes Pilates exercises on the mat and loves doing core workouts using a swiss ball. “I love doing core because it’s the center of the chain for everything,” Sharapova says. “I love Pilates as it (involves) a little bit of everything.”

To compliment her crazy workout and training schedule, Maria makes sure that she gives her body a day of rest each week.“When we think about working out and staying in shape, we think about constantly doing it, but sometimes the days off are just as important for your body as the days that you’re on,” says Sharapova.

The tennis talent follows a balanced and moderation approach to healthy eating. “It’s about making the right choices for your body, but I also think indulging is a part of it. It’s important mentally to give yourself a break as well. If you’re constantly resisting and saying ‘no,’ that becomes a challenge. I try to keep it 80/20 where 80 percent you’re healthy and you’re really aware that you’re eating clean, and 20 percent giving yourself a chance to relax and have a piece of bread and a cookie!”. We agree! 

Want to work on your core and mix up your exercise regime with something different? Try Pilates today! At Premium Pilates & Fitness we have a class for everyone, including Equipment, Matwork, Barre, Boxilates and Stretch classes. Visit us online at http://www.premiumpilates.com.au/, find out app on the Itunes store, email at us at hi@premiumpilates.com or call us on 0402 680 724 today!

Images and text adapted from http://people.com/bodies/maria-sharapova-how-she-stays-in-shape-off-the-tennis-court/, https://s-media-cache-ak0.pinimg.com/564x/51/5b/6b/515b6b5173747eeb0118283eff757245.jpg, http://i.dailymail.co.uk/i/pix/2014/06/11/article-2655238-1EAB118E00000578-282_634x844.jpg

RAW SNICKERS SLICE

I love nothing more than experimenting in my kitchen, except when the food is scattered everywhere, the sink overflows and half of the experiment is on the floor and on my clothes. Unfortunately this happens more often than not! But when I construct a recipe and get the ingredients just right I forget about all the chaos. This raw snickers slice has been adapted from a Donna Hay recipe, which I made without much success (don't you just hate that when you follow a recipe to the letter and the end result is not like the picture?!). You can add more coconut oil for a less crumbly base but I like using as little as I can get away with! With a few tweaks here is my take on a healthier version of a snickers! 

INGREDIENTS

• 300g dried dates, pitted and roughly chopped (Medjool dates will work well too but dried is much lighter on a budget!)
• 1/3 cup all-natural smooth peanut butter (I make my own from processing unsalted raw peanuts until smooth)
• 1 teaspoon vanilla extract
• 2 tablespoons coconut oil, plus extra, to brush 
• 1/3 cup unsalted raw peanuts
• 1 cup puffed rice
• 100g 70% dark chocolate, melted

COOKING

1. Combine the dates, peanut butter, vanilla and 1 tablespoon coconut oil into a food processor. Process for a minute or two until a solid paste is formed. If this doesn't happen add one splash of water at a time until the consistency is right. 

2. Add the peanuts and process for a few seconds until they are chopped. 

3. Remove the date mixture from the processor and place in a large bowl, adding 1 tablespoon of coconut oil and the puffed rice. Stir well to combine. 

4. Lightly brush a 10cm x 20 cm loaf tin with coconut oil and line with baking paper. Firmly press the date mixture into the tin (I use a strong wet spoon to assist with this). Pour the melted chocolate over the base and spread evenly. 

Freeze in the freezer for 20 minutes or until set. I like to freeze the slice as I want to eat it straight away! It can be kept in the fridge or freezer. If you are keeping it in the freezer take it over five minutes before slicing it. 

Enjoy! I bet this slice won't last long in your house! 

x Premium Pilates & Fitness 

ACTRESS KATE RICHIE CREDITS HER SLIMMER LOOK TO PILATES

Beautiful Australian actress Kate Richie seems to look fitter and happier every single year! The 38-year-old looked gorgeous at all her red carpet events, photos shoots and sightings in the past year. Richie credits her slimmer look each year to Pilates and a healthy lifestyle. 

In May 2016 the actress talked openly about her body and mind transformation. Kate has been very conscious of her eating for the past several years and has improved her eating habits each year. 'I'm not one of these girls that can eat chocolate bars and not notice... I have to be aware of what I fuel my body with.' she said. 'I eat healthily during the week and save treats for the weekend...[but] I have to be careful with portion sizes'. Kate eats a lot of fish, meat and tries to cook at home as much as she can. 

The biggest attribution to her transformation has been regular Pilates. Kate found Pilates several years ago and has been dedicated to it every since, due to the results she continues to see from this form of exercise. 'I do a lot of Pilates and I think that’s what has led to the most noticeable change in my body', the slim star says. '...I like to focus on my core strength'. Besides Pilates, the mother-of-one likes to do incidental exercise; 'I do also have a gym membership but I’m not a regular gym go-er,' she continued, adding she also goes on regular walks around the park with her daughter. Richie also has a PT who incorporates core strength exercises into her program. 

Want to transform your body and slim down? You've got to put in the work like Kate! Visit us online at premiumpilates.com.au, email us at hi@premiumpilates.com.au or call us today on 0402 680 724. 

Images by  http://www.dailymail.co.uk/tvshowbiz/article-4046670/Kate-Ritchie-reveals-secrets-incredible-weight-loss.html#ixzz4UaCcHeAG and https://static1.squarespace.com/static/521766bde4b046d1ac5a3a43/t/5732d5c0859fd05901435dc8/1462949315973/Portrait+KATE_RITCHIE_01_0083.jpg

FRIED RICE TWO WAYS

I love love LOVE fried rice. It's such an easy recipe and is a great way to use up almost expired vegetables, meat and eggs. I try to make my fried rice as healthy and simple as possible. In this recipe I used bacon for my husband's servings and tofu for my own as believe it or not I actually prefer tofu to bacon! (insert gasp!). You could do a mixture of tofu and bacon for your own fried rice, making sure to half the quantities below. You could omit the bacon and/or tofu for egg and/or chicken, beef, prawns, etc. The possible ingredients for fried rice are endless! I try to use as little sauce as possible for my fried rice, as sauce always has either hidden sodium, sugar or both. If you have a good flavour base for your fried rice, you shouldn't need more than a tablespoon of sauce to drizzle over your dish before serving. This recipe is meant to be just a base for you; add and subtract ingredients from there and remember to use those old vegetables at the back of your fridge! 

INGREDIENTS

• 200g 97% fat free bacon, chopped into even sized pieces OR 300g firm tofu. 
• 1 1/2 cups brown rice 
• 1-2 tablespoons sesame oil 
• 1 large garlic clove, finely chopped
• 1 teaspoon chilli flakes or 1 small red chilli, finely chopped
• 3 shallots, finely chopped, reserving 1/2 a shallot for serving
• 3-4cm fresh ginger, finely grated 
• 200g mushrooms, roughly chopped
• 1/2 medium red capsicum, chopped into even sized pieces
• 1/2 medium green capsicum, chopped into even sized pieces
• 1 medium zucchini (around 150g), chopped into even sized pieces
• 2 small carrots (around 150g), chopped into even sized pieces
• Optional- 2 tablespoons sesame seeds
• Optional- 1 tablespoon sauce of your choosing to serve - such as soy sauce, sweet chilli sauce, kecap manis. 

COOKING

1. If using bacon - Dry fry (use no oil) the bacon pieces in a medium fry pan for 3-4 minutes or until cooked, stirring occasionally so that the bacon browns evenly. 

1. If using tofu - Place the tofu between two chopping boards or plates with a weight on top (I used a jar of nuts). Raise one end (I placed a small scale underneath one side of the chopping board) and sit for 15 minutes to drain. Once drained, cut into even thin strips. 

2. Whilst step 1 or 2 are in progress, add the rice to 4 cups of water in a medium saucepan, covered. Bring to the boil, then simmer, still covered, until all the water is absorbed and the rice is tender. 

3. Whilst step 2 is in progress, swirl 1 tablespoon sesame oil in a wok over medium-low heat. Add the garlic, chilli, shallots and ginger and cook, stirring often so that the ingredients do not stick. After 2 minutes add the mushrooms, capsicum, zucchini and carrot and stir well. Place a lid over the vegetables and leave for 4-5 minutes to cook. 

4. If using tofu - in a medium pan over medium heat (could reuse the saucepan from step 2), heat 1/2 a tablespoon of sesame oil and swirl to coat. Finely slice the drained tofu, then cook each slice for 2-3 minutes on each side. Remove from heat and place on a plate to rest. Continue to repeat this process with another 1/2 tablespoon of oil until all the tofu pieces are cooked. 

5. Add the cooked rice and cooked bacon or tofu into the wok, turning the heat to low. Toss the ingredients in the wok until well combined and warmed through. 

Divide in four bowls and top with the remaining chopped shallots. Drizzle 1 tablespoon sauce of your choice on top and stir through. 

Serves / 4 
Total Prep time / 15 mins / if using tofu, add an extra 15 minutes 
Total Cooking time / 20 mins / if using tofu, add another 5 minutes 

x PPS 

ACTRESS EMMA WATSON DOES PILATES to GET READY FOR BEAUTY & THE BEAST MOVIE

Actress Emma Watson looks incredibly beautiful and in the best shape of her life in the much anticipated Beauty and the Beast movie trailers. This movie may just be Watson's most successful film to date, as the trailer has the most views of any movie in the history of the internet! The young star credits her slim physique to five workouts a week, including cardio and her favourite form of exercise, Pilates.

No matter how crazy her schedule gets, Emma always saves time for her exercise. Watson does a lot of sprint running, dancing and Pilates classes to keep her body fit and her mind healthy. Emma can also be found playing tennis or attending a yoga class. She also tries to fit in weight lifting three times a week and loves to rock climb when she gets the chance. Whilst the trim star does mix up her cardio workouts often to keep herself interested, the one constant of her exercise regime in Pilates. Whenever Watson is in LA she fits in as many one-hour Reformer Pilates classes as she can. 

The former child-star says that she has had trouble in the past accepting her body. 

“I went through a stage of wanting to have that straight-up-and-down model look, but I have curves and hips, and in the end, you have to accept yourself as you are.”

The very smart actress refuses to follow Hollywood fad diets and instead happily eats what she wants. Watson says that she works out regularly and very intensely so that she can enjoy her cheat days and meals. 

Want to get your cardio and Pilates all at our studio? Try our Pilates Barre, Boxilates, Matwork and Reformer classes today! Visit us at premiumpilates.com.au, email us at hi@premiumpilates.com.au or call us on 0402 680 724 today! 

GLUTEN FREE (OR NOT) BLUEBERRY PANCAKES

A simple and fluffy pancake recipe for you! You can make these gluten-free by using gluten-free self raising flour or use regular self raising flour. This recipe is a combination of three separate recipes that I experimented with until I got the right balance of ingredients. Because of the lack of butter and artificial sugar, I consider these pancakes not bad for you at all! 

INGREDIENTS

• 1 cup gluten-free or regular self raising flour
• 1 teaspoon baking powder (gluten-free or regular)
• a pinch of sea salt
• 1 egg, preferably free range. beaten 
• 1 cup reduced-fat cows milk or non dairy milk if intolerant, such as unsweetened almond milk, lactose-free milk, etc. 
• 1 teaspoon natural vanilla essence
• 3 tablespoons natural yoghurt
• 1/2 cup fresh or slightly thawed frozen blueberries, plus 1/4 cup extra to serve 
• extra virgin olive oil
• 2 tablespoons natural maple syrup (not flavoured)

COOKING 

1. Combine the flour, baking powder and sea salt in a large mixing bowl and stir to combine. 

2. Add the egg, milk, vanilla and yoghurt to the dry ingredients and stir to combine. If the mixture is a little thick, add a splash more milk. Gently stir in the 1/2 cup of blueberries. 

3. Heat a non-stick frying pan over low-heat and add a spray or 1/2 teaspoon of oil to the pan, swirling to coat. Once the pan has heated through, pour 1/4 cup of the pancake mixture into the pan. Flip the pancake when lots of little bubbles appear on the surface (around 2 minutes). Keep the cooked pancakes warm by placing on a plate and covering with a tea towel. Repeat this process until all the mixture is gone. 

Makes / 6 pancakes

Serves / 2 

Total Prep & Cooking time / around 20 minutes 

x Premium Pilates Studio 

NEW YEAR TWEAKS to ACHIEVE YOUR RESOLUTIONS

Now that 2017 has begun, the healthy new years' resolutions come out in waves. Everyone wants to 'get fitter', 'lose weight', 'tone up', 'eat better' and 'become more healthy'. Whilst these are admirable goals the most achievable resolution I find is this: 'become more aware of your food habits and change them'. The vast majority of us (myself included) add weight to our bodies through such subtle habits that we are not even remotely aware of it! Here's some eating habits to break in 2017 or 'New Year Tweaks' as I like to call them so that you have a better chance of achieving your resolution/s:

1. You are always on social media 

If you are constantly checking your Facebook, Instagram, Twitter, Snapchat (and whatever else there is out there) this could be assisting in weight gain. As one nutritionist says '...Anyone who's spending a lot of time on social media is likely to be less active and online connections, even for those who have a lot of online friends, are much less satisfying and fulfilling than real human contact. This could increase the tendency to comfort eat, to boost levels of 'feel-good' chemicals such as serotonin that are lacking as a consequence.' So back away from the screen and enter the real world, where you have real relationships and real connections. When we feel more fulfilled in our relationships we are less likely to comfort eat. 

2. You don't consume any probiotics 

Both good and bad bacteria can be found in our guts. This bacteria is fundamental for many essential body functions, such as fat reduction and the regulation of our metabolism. When we drink lots of alcohol, become stressed, consume a large amount of sugar and/or take antibiotics, our good gut bacteria can become damaged and our bad gut bacteria can multiply. To keep our stomach bacteria balanced and to do all we can to have a healthy gut, we need to feed the good bacteria and reduce the bad bacteria. Eating food that has probiotics in it, such as fermented foods including yogurt, sauerkruat, apple cider vinegar, kombucha tea and kefir, can greatly assist in balancing our gut bacteria which in turn keeps our body functions working effectively and efficiently. Alternatively, you can use a probiotic supplement. 

3. You avoid fat

Gone are the days when 'low-fat' labelled products should be bought. There is a 'right' kind of fat that is needed for our bodies to obtain essential omega 3 and 6 fats. These fats include but are not limited to: oily fish, eggs, avocados, nuts, seeds and seed oils. These good fats will leave you feeling full for longer and will provide your body with much needed nutrients. 

4. When hungry, always drink water first 

Often our body plays tricks on us; we think we are hungry when in fact we are just thirsty. Have a big sip or two of water when you feel a little hunger craving coming along, then wait at least 15 minutes. If you are still hungry, go ahead and eat, however you will often find that the hungry feeling has disappeared. 

5. Get as much sleep as you can 

This one can be difficult for mums, dads, people with demanding jobs, people who cannot turn their brains off....basically almost everyone! It is such an important point however, as a lack of sleep can cause us to consume an extra 300-400 calories the following day. What is even worse is that sleep deprived people often reach for sugary and starchy snacks to keep their energy levels up. Just one extra hour of sleep a night can increase leptin, which is a hormone that subdues appetite. 

6. Count your juice or smoothie in your daily fruit count 

So many of us love our summery fruit, as theres so much to choose from. However, sugar is sugar, no matter what form it comes in. If you are consuming a juice or smoothie made with more than one serving of fruit (a serving is around 150g), you have reached your recommended level of 2-3 servings of fruit a day. Focus instead on eating vegetables as a snack instead of fruit, as they contain no or very little sugar. I used to love fruit and couldn't figure out why I was gaining weight over summer. I often ate up to eight servings of fruit a day! Now that I have lowered my fruit intake to just two servings of fruit a day either in my daily smoothie or in consuming two pieces of fruit, I don't see this weight gain anymore and I feel less spikes of high and low energy levels. 

7. Use small plates

Several months ago my husband and I took a good long look at our portion sizes and realised how big they were. We vowed to minimise them by serving our meals in much smaller plates and bowls. This has made a huge difference; we feel lighter after a meal but still satisfied. In addition we have both dropped a little bit of extra weight and we eat slower. So ditch those big plates! With a smaller plate you may not even notice that you are eating 1/4-1/3 less. 

8. Detox your pantry and fridge often 

Ever heard that line; 'out of sight, out of mind'? If there is no unhealthy food in your pantry or fridge, you won't be able to eat junk food. This is so simple but can be a big downfall for many people. If you are unable to have junk food in your house without binging on it, don't buy it! Or if you do buy it, do a regular 'detox' of your kitchen to remove the junk food. Perhaps you can crack open that big bag of chips or that block of chocolate when you have lots of people over or alternatively give it away or throw it out. If you love sugar, stock your kitchen with homemade bliss balls. If you love savoury snacks, stock your kitchen with homemade dip and crudities. 

Last but not least, find an exercise regime that you enjoy!! If you don't enjoy the type of workout you are doing you have no hope in the world of sticking to it. At Premium Pilates & Fitness we offer a range of different classes and something for everyone. Visit us online at premiumpilates.com.au, email us at hi@premiumpilates.com.au or call us on 0402 680 724 today to start your New Year off with a bang!!! 




Please note that these are general tips that have helped myself with healthy eating. 

Image by http://cultmontreal.com/wp-content/uploads/2015/12/resolutions.jpg