NATURAL MOOD BOOSTERS

Life can get overwhelming at times and it can become difficult to stop and smell the flowers, or take time out to watch the clouds, as a dear friend says. Below are a few ways to lighten your daily load, because we all need a little natural mood booster at times. 

Touch

Massage and acupuncture have been proven to be effective in lessening stress and depression, as the act of touch is a strong natural antidepressant. Massage releases feel good hormones, such as endorphins, which give you a natural high. Find a massage or acupuncturist that you trust with your body and treat yourself to some 'me' time. 

Magnesium

There are numerous benefits that the mineral magnesium will provide your body with, but did you know that it can chill you out? Studies have revealed that if your brain is deficient in magnesium, your serotonin levels may decrease. Serotonin is a hormone in the body and is often referred to as the natural 'feel good' drug. The production of this very important hormone requires magnesium in the body. There are many ways to increase your magnesium levels, such as by consuming more green leafy vegetables, legumes, seeds, nuts, fish or by taking a magnesium pill. 

Exercise it out 

Did you know that exercise can have a longer lasting antidepressant effect on the brain than antidepressant medication? A 16 week study that involved patients participating in exercise or taking antidepressants revealed that whilst the medication worked faster, the patients that exercised every day and did not take medication felt happier for longer. Exercise is one of the best activities you can do to increase brain serotonin function. Exercise scientist Damien Kelly describes exercise as 'a controlled stress on the body, which the body then has a positive adaption to.' And do not feel that you have to start running 10 k's to get these mental health benefits. A brisk walk can be a very promising treatment for depression. Start exercising slowly and as your fitness improves, increase the pace and the steps. 

Vitamin D

58% of Australians are vitamin D deficient, which is a vitamin that can be naturally sourced from the glorious sun. Vitamin D is essential for optimum brain function and is best sourced from the sun, as your skin forms this vitamin when exposed to UVB light. The Cancer Council of Australia believes that we should all be able to get an adequate boost of vitamin D without being at risk of contracting skin cancer. The Council advises that we try to get more exposure to the sun in winter (approximately three hours a week) as the UV index is lower and just a few minutes every couple of days outside of peak UV time in summer, spring and autumn (outside of the hours of 10am - 3pm). A recent study showed that women suffering from moderate depression improved considerably after receiving treatment for low vitamin-D stores. 

Put pen to paper 

The Black Dog Institute has found that writing can be very beneficial for reducing depression. The professor of the Institute believes that 'the act of writing helps people to collect their thoughts...writing has a start and a finish so there is a sense of achievement and simply documenting your thoughts provides stress relief'. If you are someone whose mind goes crazy when you put your head to a pillow, keep a notepad by your bedside table and write down those negative thoughts / to-do lists before sleep. 

x Emily 

Information adapted from 'Good Health' Feb 2014 issue. 

Pictures from http://www.jettherapy.com.au, amazinggrazefarmer.com, http://healthwisehome.wordpress.com, http://marksloanmd.wordpress.com, http://kellieelmore.com/

BUMP PILATES - A FABULOUS EXERCISE PRE & POST PREGNANCY

First of all, what a very cute way to describe pre & post natal Pilates as 'Bump' Pilates. We here at Premium Pilates Studio are trained as Pre & Post Natal Pilates Instructors and have trained several amazing women pre and post their pregnancies. We have seen them gain added core strength, greater pelvic floor control and more confidence about the physical changes that are happening to their bodies. Here are a few reasons why we think all pre & post natal women should be practising Pilates:

1. It is a wonderful alternative exercise regime for women, as pre and post pregnancy women need to cease with high cardiovascular and high impact exercise and focus on low to moderate impact exercises. Pilates is a low impact form of exercise, as it does not put stress on the joints of the body. This exercise regime is a perfect marriage with pregnancy, as Pilates focuses on strengthening the exact muscles that are needed to deliver a baby; the pelvic floor and the core (the lower abdominals and stabilising back muscles). Pilates will assist in getting your body ready for an easier delivery as it keeps you fit throughout pregnancy by keeping the blood flowing around the body and keeping energy levels up. Post pregnancy, Pilates is also wonderful as it helps you to restrengthen the muscles that may have been loosened or affected during the birth. 

2. Lowers stress levels. We can only imagine that with your body undergoing constant physical changes whilst pregnant stress starts to take its toll on the body and the mind. Doing specific Pilates exercises designed for the pre and post natal woman will reduce your stress levels, as your body will become fitter, you will feel more rested through exercise and lastly due to the mind-body connection that Pilates achieves, by combining movement with breath. 

3. Assistance in returning to a healthy weight range after pregnancy. By exercising during your pregnancy you will keep the accumulation of fat at bay that can be put on during this time. Not gaining more than a healthy pregnancy weight is very important for the health of your unborn baby as well as yourself. Exercising regularly by attending Pilates classes will keep your body fit, your mind sharp and will result in you making healthier food choices, thereby reducing your risk of being diagnosed with gestational diabetes. 

4. Better sleep! Fit individuals have been shown to have better sleep patterns as they have more slow wave sleep. Getting a good night's sleep is extremely important as a pregnant woman and even more so after childbirth. Pilates focuses on controlled breathing and on exercises that promote better circulation, hence your body will feel more relaxed and ready for a good night's rest. 

5. Lastly, Pilates can reduce lower back pain that many pregnant women experience. As the baby bump grows, so does the lordosis or exaggerated arch in a women's lower back. This puts pressure on the lower back which can and often does result in pain in the lower back and pelvic joints. Pilates focuses on strengthening the core and pelvic floor, which will help to stabilise the pelvis and reduce the load on the lower back. 

At Premium Pilates, we welcome pre and post natal women into our personalised reformer classes. We are also considering running pre & post natal Pilates pregnancy classes on the mat in the near distance future. Call us today on 0402 680 724 or visit us online at premiumpilatesstudio.com to find out more. 

Image by http://www.riseleyphysio.com. 

MEATLESS MONDAY - SILVERBEET & CHICKPEAS with TAHINI DRESSING

Janella Purcell’s Wholefood Kitchen is one of my all time favourite cookbooks. It got a little misplaced in our big house move, so I was so happy to dig it up the other day and immediately started tagging away at the recipes I wanted to make. First up is this vegetarian delight Silverbeet & Chickpeas with Tahini Dressing. If you are not a fan of silverbeet or have none on hand, Janella suggests using kale. Purcell writes that this dish has Lebanese origins and is one that she grew up on. The spices & salt really liven up the taste of the silverbeet and chickpeas, so make sure to use them. What a perfectly fitting recipe for meatless Monday.

INGREDIENTS

Silverbeet & Chickpeas

• 1 tablespoon coconut oil
• 1 brown onion, finely sliced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 5 generous handfuls of silverbeet, stems removed, washed & roughly chopped
• 1 x 400g tin chickpeas, washed & drained
• 1/2 teaspoon sea salt

Dressing

• 1/2 cup hulled tahini 
• juice of 1 medium lemon
• 2 garlic cloves, crushed
• sea salt 
• water 

COOKING 

1. Heat a large deep frying pan or saucepan over medium heat and swirl the oil to coat. When the oil is warm add the onion and garlic, stirring frequently until the onion is transparent. Add in the cumin and coriander, adding a few splash of water if the spices stick to the pan. Stir in the spices, then toss the silverbeet into the pan. Toss the silverbeet in with the other ingredients until it is well combined. Place the lid on the pan and cook for 2-3 minutes or until the silverbeet has wilted. Change the stove to low heat, add the chickpeas to the pan and mash a little until the chickpeas are slightly deformed. Remove from heat, add the salt and season to taste. 

2. To make the tahini dressing; first stir the tahini so that the oil no longer separates from the tahini paste. Combine all ingredients except for the water and stir/whisk to combine. Add small splashes of water (or more lemon juice if you like a sour taste) until the dressing is smooth and runny. 

3. To serve; place the silverbeet and chickpeas in a bowl/plate and drizzle the tahini dressing on top. 

Total Preparation time / 12-15 minutes 
Total Cooking time / 15 minutes 
Serves / 4 

x Emily 

MADONNA'S AGE-DEFINING PILATES BODY

As the material girl ages she continues to wow the world with her very toned and trim physique. It's hard to believe that Madonna is turning 56 years this year, as her muscles have never been more defined. The pop sensation works very hard to maintain her gravity-defining figure, including sticking to a strict diet, cramming in lots of cardio and doing regular gruelling Pilates's classes with her tough trainer Tracy Anderson. 

Anderson works Madonna very hard and describes the Material Girl as having "the most amazing work ethic". Over the years Tracy has helped Madonna transform her body;  "I want to keep her (Madonna's) body looking like it's 20 years old". The svelte singer has religiously followed the "Tracy Anderson Method", a Pilates-style exercise regime, for several years and is continuing to reap the benefits of it. When Madonna spends time in London, she loves attending Pilates guru James D'Silva's classes everyday as she describes him as a "genius" due to the results her body achieves when training under him. 

To get a body like Madonna's you must do more than the occasional Pilates class however! Madonna participates in several different types of cardio workouts on a regular basis, including riding her bike, running, yoga and dancing. The material girl also co-owns the internationally renowned Hard Candy gyms so she pops in for a gruelling workout whenever she gets the chance. 

The trim star is very strict with her eating and does not stray from a primarily macrobiotic diet. This diet involves eating foods that are rich in fibre and laced with good bacteria, with the aim of aiding in food digestion, vitamin extraction and potentially keeping diseases at bay. Madonna also stays hydrated with Vita Coco, fresh coconut water. Madonna loves this drink so much that she has invested in it! 

Want to tone your abs, arms and thighs like Madonna? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com 

x Emily 

SWEET POTATO & COCONUT CURRY

I’m loving the cooler weather we are having at the moment, as it means that I get to use my stove without sweat in profusely. I have had so much sweet potato to get rid of this week that I decided a big curry would be the best way to utilise it. A very simple curry to make, the spices really are essential here as otherwise this dish could be considered bland. Garam masala is a strong blend of spices that is used in Indian cuisine. The spices that are often used to make this fusion are coriander, cumin, cardamom, cloves, black pepper, cinnamon and nutmeg. I usually use around ½ a teaspoon of this spice with every 500g of meat or vegetables I cook as it is an intense combination of flavours. You can find ground garam masala, ground turmeric and ground coriander from your local big supermarket.

INGREDIENTS

• 1 cup brown rice 
• 2 tablespoons coconut oil 
• 3 spring onions, finely chopped
• 3 large garlic cloves, finely chopped / crushed
• 700g sweet potato, peeled & chopped into even cubes
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground garam masala 
• 2 cups Massel vegetable stock (or 2 cups water)
• 325 - 400ml light coconut milk
• 1 head of broccoli, florets cut evenly and stalk roughly chopped
• extra chopped spring onions & coriander leaves, to serve 

COOKING

1. Place the rice in a saucepan with 2 cups of water and a generous pinch of sea salt. Cover and bring to the boil over high heat, then simmer when boiled for 20 - 25 minutes or until the rice is cooked and the water is absorbed. Remove from heat. 

2. Whilst the rice is cooking, heat the oil in a large, deep saucepan over medium heat and swirl to coat the bottom of the pan. After 1 minute add the spring onions and garlic and stir, cooking for 2 minutes or until the spring onions begin to wilt slightly. 

3. Add the sweet potato and stir to coat in with the oil, onion and garlic. Add the ground coriander, ground turmeric and ground garam masala to the pan and stir vigorously to combine so the spices do not stick to the pan. 

4. Pour in the stock and coconut milk and bring to the boil. Simmer, covered for 4 - 5 minutes, then add in the chopped broccoli and cover again for another 5 - 7 minutes. After 5 minutes check the tenderness of the sweet potato and broccoli by sticking a fork into the vegetable (if the fork slides in smoothly, then the curry can be taken off the stove; if the fork meets resistance, keep simmering for another few minutes before checking again). When the vegetables are tender remove from heat. 

Serve the curry on a bed of brown rice, topped with chopped spring onions and coriander leaves. 

Serves / 4 - 6

Total Preparation time / 15 minutes 

Total Cooking time / 30 minutes (including cooking the brown rice)

x Emily 

COMEDIENNE & ACTRESS RASHIDA JONES gives PILATES A RAVE

We cannot believe that actress and comedienne Rashida Jones turned 38 years old earlier this week, as her body looks like that of a much younger woman! The hilarious actress, famous for various roles in box office comedies and in the TV series Parks and Recreation, spoke about her healthy lifestyle in a recent interview, which just so happens to include regular Pilates classes. 

Rashida describes herself as a 'chubby kid' whilst growing up, who carried a lot of weight around her midsection. She recalls her struggle with her weight as 'so uncomfortable, so sad and so much food'. 

Luckily, Rashida found Pilates several years ago, which has been a major factor in fighting her weight battles. 'When I first started (Pilates), my core felt so weak, I'd cry. But now I feel lean and toned'. Ms Jones is now a Pilates enthusiast and has incorporated regular core strengthening sessions into her weekly exercise routine. 

The comedienne freely admits that she doesn't love to work out. 'I hate to exercise more than anything when I am on my way to the gym. But I love exercise more than anything as soon as I leave the gym and for the rest of the day!' Sound familiar? We must all remember like Rashida to focus on the amazing feeling we feel after completing a workout; that sense of accomplishment, that rush of endorphins and that healthy favour we just did for our body. 

Rashida also likes to work out by practising salsa dancing. She says that this love was born from watching So You Think You Can Dance! Jones reveals that this show 'puts her in the mood to exercise and move her body (in a much less graceful way than the contestants!)'. Whatever makes you move your body! 

Struggling with your weight and wanting to tone and lean your muscles? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com. 

x Emily 

BANANA, FIG & DATE SMOOTHIE

I saw this recipe on instagram and thought to myself; ‘nope I don’t see that combination of flavours working at all’. I was so intrigued by this abnormal blend of ingredients that I decided to try my hand at making this smoothie yesterday afternoon. Luckily for me, I had all the ingredients in my cupboard; don’t stress if you don’t have the psyllium husk as it is optional. I was very pleasantly surprised by how delicious this little drink was and how prevalent the fig, date and cinnamon flavour was in every sip. Definitely a humble moment for me; never again will I judge a smoothie until I make it myself. 

INGREDIENTS

• 1 frozen banana (skin peeled)
• 5 dried figs (or fresh, if available)
• 2 fresh dates, stones/pips removed 
• 1 teaspoon of cinnamon (powder)
• 1 cup coconut water
• 1 teaspoon of psyllium husk 
• ice cubes
• 1 teaspoon white/black chia seeds 

PREPARATION 

1. Blend all ingredients in a fast-speed blender until combined. Serve topped with a cinnamon stick, more chia seeds and goji berries (cinnamon stick just for decoration). 

Serves / 1-2 
Total Fridge to Glass time / 5 minutes 

x Emily