VIETNAMESE CHICKEN SALAD

This is the type of food that I love to eat. Fresh, filled with vegetables and light. My family often jokes that I (and most of them) were Asian in a past life as we could eat Vietnamese and Japanese cuisine for breakfast, lunch and dinner. The idea for this grated / shredded salad was born from the Sarah Wilson 'I Quit Sugar for Life'. She has dedicated 2 pages to grated salads and I thought to myself 'what a great idea; I can feed these types of salads to Chris (my fiancé) without him really catching on that they are in fact salads, due to the various textures and potential for meat in the dishes. If you are looking for a heartier meal, toss in some rice vermicelli noodles. 

Ingredients

Salad

• 2 x 250g (or similar size) chicken breasts
• 3 cups finely shredded red cabbage
• 2 cups finely shredded wombok
• 2 medium carrots, finely grated
• 3 tablespoons white sesame seeds
• Optional- a generous handful of finely chopped coriander, mint, chives and/or green shallots

Dressing

• 2 tablespoons soy sauce
• the juice of 1 large lime
• 2 tablespoons rice wine vinegar
• 1 teaspoon fish sauce
• 1 large garlic clove, finely chopped or crushed 
• 2 tablespoons water

Cooking

1. Place the chicken breasts in a medium saucepan and cover with water. Bring to the boil, covered, then simmer for 10 minutes. Turn off the stove and let the saucepan stand, covered, for 5 minutes. Remove the poached chicken from the pan and leave to cool for a few minutes. 

2. Meanwhile, make the dressing by combining all the ingredients in a small bowl and stir well. 

3. When the chicken is cool enough to handle, shred into small pieces. 

4. Combine the chicken pieces, cabbage, wombok, carrot, sesame seeds and herbs if using in a large serving bowl. Drizzle the dressing on top and toss well to combine. 

Serves / 4 as a light meal

Total Preparation time / 10 - 15 minutes 

Total Cooking time / 25 minutes approx. 

x Premium Pilates 

KERRY WASHINGTON DOES PILATES TO SHED PREGNANCY POUNDS

Actress Kerry Washington has Pilates and a Paleo-style eating plan to thank for her slim post-baby body. Since giving birth to her second baby, daughter Isabelle, in April this year Kerry has worked very hard to get back to her previous trim physique. The 36-year-old's trainer Nonna Gleyzer sat down with Shape magazine recently to reveal Washington's exercise and health secrets. 

Gleyzer has trained Kerry for more than five years and is extremely proud of the 'Scandal' stars' amazingly toned body. Washington does regular Pilates workouts with Nonna that focus on all over toning and strengthening. Glezyer is a personal trainer for several celebrities and raves about the benefits of Pilates. "You will stand up so straight and tall, so lean and beautiful. With stronger lower abs, you aren’t compensating with your neck. Whenever you see my celebs on the red carpet—just like Kerry—they walk so gracefully, their shoulders are back… that’s what makes a sexy walk, and that’s what my training does."

Nonna also uses Pilates exercises to work on Kerry's upper body. Gleyzer focuses on working Kerry's deltoids (shoulders), triceps (back of the upper arm), upper back muscles and the muscles around the waist. "I like women to look like natural women; they look sexy and slim but not necessarily like they pump iron at the gym. They are hard working yet elegant figures. That’s what Kerry is to me—hard working yet elegant, gentle and feminine yet so very strong. A total woman!"

Kerry is extremely private about most of her personal life, however she is very chatty about her health and fitness routine, especially post-baby. Washington follows a low carb Paleo-style eating plan and loves drinking coconut water, as it supplies her body with potassium and electrolytes. She tries to eat mainly lean proteins and vegetables and does not overindulge with her food. Kerry is a dedicated and very hard worker and her health & fitness regime reflects this. As Washington's trainer says: "She needs to be in the best shape every single day, and she definitely is!". 

Recently had a baby and want to tone up and trim down? Want to work your muscles without bulking them like Kerry does? Call Premium Pilates Studio today on 0402 680 724, email us at inquiries@premiumpilatesstudio.com or visit us online at premiumpilatesstudio.com for more information. 

x The Premium Pilates Team 

Images by hollywood.com, dailymail.co.uk, http://www.cocoandcreme.com. 

SINGER LEANN RIMES STARTS PILATES and TWEETS ABOUT IT

Country singer LeAnn Rimes is no stranger to fitness, as she insists that her drastic weight loss a few years ago was due to tough cardio workouts with her trainer. LeAnn's latest fitness craze: Pilates! 

The singer took to twitter to explain how her first Pilates class went on September 18. "Already sore from Pilates...only did it 3 hrs ago. #detoxbath & Advil are going to be needed soon!"

The very next day (September 19th) Rimes posted "Going to get my ass kicked this Friday morning" #pilates. On September 20th the toned star referred to her second Pilates workout "Best workout Ever #shakingsogood". And on September 21st LeAnn attended her 3rd Pilates workout in 4 days and posted #saturdaybuttkicking #pilates #isecretlyloveit". One thing is for sure, LeAnn is in love with Pilates AND social media! 

We hope that Rimes continues to attend Pilates classes, as they would be a perfect addition to her gruelling cardio workouts. LeAnn's personal trainer, Michael Jackson, works with Rimes several times a week. They focus on traditional boxing techniques as well as leg, upper body and arm workouts. 

Jackson reveals that Rimes follows a very strict diet, which consists of unprocessed, natural foods. "She eats a lot of lean meats - fish, chicken, maybe on occasion, lean turkey. She also eats a lot of vegetables - broccoli, carrots, and asparagus. And I try to have LeAnn eat some fruit, like oranges and apples, before 3 o’clock. The reason for that is because fruits contain a lot of sugar, and sugar metabolizes into carbs, so I try to have eat that before she really gets active. Fruits are a good source of energy, much better than energy drinks...And she is allowed a cheat meal once a week". 

Rimes has been looking a little more curvy as of late, which she says that her husband Eddie Cibrian encourages! "It’s nice to have a husband who tells you you’re beautiful all the time. I’ll say to him, ‘I’ve gained a few pounds,’ and he’ll say, ‘Good!’” We think that's what every woman needs in her life! 

Want to add some core strength workouts to your cardio routine? Keen to tone up whilst slowing down your workouts and really focusing on technique? Come try Premium Pilates Studio today by calling 0402 680 724, emailing inquiries@premiumpilatesstudio.com or visiting us online at premiumpilatesstudio.com 

x the Premium Pilates team 

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GRATED BEETROOT, EDAMAME & BROCCOLI SALAD

Another grated salad for this week, this time featuring one of my favourite vegetables: Beetroot. I used to think that beetroot was a bit of a bitch to cook, however the health benefits of this root vegetable make its cooking time well worth it. 

Beetroot contains magnesium, iron, potassium, fibre, protein, antioxidants, vitamins A, B6, C and folic acid, among other vitamins and minerals! This purple vegetable plays a part in reducing blood pressure and the risk of heart attacks and strokes due to its high content of nitrates, which create a gas called nitric oxide in the blood that increases the size of blood vessels and lowers blood pressure. Beetroot also reduces the risk of osteoporosis, as it contains the mineral silica that supports the body to use calcium. This wonderful vegetable is basically fat free, low in calories and has a very low GL index, which means that it transforms into sugars very slowly in the body, hence stabilising blood sugar levels. Beetroot is comprised of soluble fibre, which has been shown to lower cholesterol. Beetroot also contains carotenoids and flavonoids, which prohibit bad cholesterol from accumulating in arteries. And an astounding benefit: a recent study revealed that the immense amount of nitrates in beetroot may be responsible for fighting the advancement of dementia, as one of the functions of nitric oxide in the blood is to increase blood flow to the brain.

So after that considerable list of only a few of beetroot's numerous health benefits, I suggest you get some in you!  

Ingredients

Salad

• 2 medium beetroot, skin peeled and cut in half
• 1 tablespoon olive oil
• al foil
• 1 broccoli head, chopped into even-sized florets & stalk chopped
• 200g edamame, shelled & pods discarded
• 20g coconut flakes, toasted or raw
• 15g sunflower seeds
• 15g pepitas

Tahini Sour Dressing

• 1/4 cup apple cider vinegar
• 1 heaped tablespoon tahini
• 1 garlic clove, finely chopped or crushed
• 1 tablespoon olive oil
• sea salt 

Cooking 

1. Preheat a fan forced oven to 200 degrees celsius. Wrap each beetroot half in foil and place in a medium deep baking tray with 2-3cm of water and 1 tablespoon olive oil in it. Roast in the oven for 35-45 minutes or until the beetroot halves are tender (that is, a knife can easily slide through them). Remove from the oven, remove from foil when cool enough to handle and leave to cool for a few more minutes. Once the beetroot is cool, grate the beetroot using gloves. 

2. Whilst the beetroot is roasting / cooling, make the dressing by combining all of the ingredients and whisking well. If the tahini is still clumpy after whisking, add a splash or two of water. 

3. Use the beetroot cooking time to shell the edamame from their pods, as well as cutting the broccoli and steaming it; bring a medium half full saucepan of water to the boil and place the broccoli florets and stalks in a sieve or colander on top of the pan. Steam for around 5 minutes, covered, or until the broccoli is just tender but not soggy. Remove from heat. 

4. Place the grated cooked beetroot, cooked broccoli, edamame, coconut, sunflower seeds and pepitas in a large serving bowl and toss to combine. Drizzle the tahini dressing over the top. 

Serves / 4 as a light meal
Total Preparation & Cooking time (as the preparation can be done whilst the cooking is happening) / around 1 hour. 

x Emily 

SOFIA VERGARA'S PILATES WORKOUT SECRETS

Stunning Modern Family actress Sofia Vergara works incredibly hard for her bombshell physique, tells her trainer Jennifer Yates. Yates recently dished the details on Sofia's workout routine and secrets to sculpting and maintaining her amazing body! 

“We work out at least five times a week for 50 minutes to an hour, depending on her schedule,” says Yates. "She (Vergara) is dedicated!" 

Yates has her own Pilates studio in LA, which Sofia, 42, attends as often as she can. Vergara loves equipment Pilates so much that she has a type of Pilates reformer machine installed in her home gym! 

"Sofia loves working her butt,” reveals Yates. “We do a lot of squats and deadlifts and a lunges [on the Pilates machine], and we do a lot of things off the machine as well. Recently we’ve been combining some of the heavier weights for the lower body because she’s trying to put a little more mass on, so we’ve been doing a lot of work with kettle bells. She’s really strong!”

Vergara is very committed to her workout routine, so much so that she even made time for daily exercise when on a holiday with her beau, actor Joe Manganiello, recently! Yates says that Sofia takes weights and resistance bands with her on her vacations so that she can keep up her Pilates. 

Something you may not know about Vergara: she is a cancer survivor. Sofia was diagnosed with thyroid cancer at age 28 and consequently had her thyroid removed and underwent radioactive therapy. Now at 42 years of age and cancer free, Vergara reveals that her approach to diet and exercise changed drastically during and after this experience. She works out more than she used to to keep her body healthy and active and also tries to eat as healthily as she can, without restricting herself to just organic food and becoming too obsessed. Sofia loves healthy food including fish, vegetables and salads. The toned movie star eats very healthily during the week and allows herself treats on the weekends. "On the weekends, I order whatever I want. I especially love sushi and Middle Eastern food."

Want to look as good on the beach as Sofia does? Interested in doing a form of exercise that tones the butt effectively? Call Premium Pilates Studio today on 0402 680 724, email us at inquiries@premiumpilatesstudio.com or visit us online at premiumpilatesstudio.com. 

x the Premium Pilates team 

Images from http://s2.glbimg.com/3yQkLi9deEk3pAK24yfkS4W1_ag=/s.glbimg.com/jo/eg/f/original/2013/08/16/9c065642062a11e3ac7522000a1f9bee_7.jpg, http://www.lapatilla.com/site/wp-content/uploads/2014/04/SofiaVergara-WH-1.jpg, http://images.cosmo.com.ar/wp-content/uploads/2014/07/Sofia-Vergara.jpg, http://assets.nydailynews.com/polopoly_fs/1.1569751!/img/httpImage/image.jpg_gen/derivatives/article_970/65th-primetime-emmy-awards-arrivals.jpg,

BROWN RICE VEGETABLE LOAF with PUMPKIN MASH

This is one of my favourite recipes in the entire Michelle Bridges program and has got a great response from my Food blog (soulful sandwiches.blogspot.com). It is wholesome, filling and packed to the brim with goodness. I love pumpkin and broccoli together and here is no exception. I have altered the recipe slightly by adding and changing a few ingredients. Just a splash of almond milk will do to bring out the sweetness of the pumpkin in the mash. I have added garlic and removed ginger as I am a sucker for garlic and soy sauce together. The extra egg on top of the brown rice assists in helping the loaf to hold its shape (which it does extremely well). Definitely a recipe I will make again and again and many more times after that.  

Ingredients

• 3/4 cup brown rice (150g)
• 1 head of broccoli (around 150g) cut into florets and stalk roughly chopped
• 1 large garlic clove, finely chopped
• 3 teaspoons soy sauce
• 2 free-range eggs, lightly beaten
• 300g pumpkin, peeled, deseeded and cut into 2cm pieces
• 1 tablespoon unsweetened almond milk
• 30g baby spinach 
• 60g avocado, scooped into small pieces

Cooking 

1. Place the rice and 2 cups of water (500ml) in a medium saucepan and bring to the boil, covered. Once boiled reduce to a simmer and cook, covered, for 25 minutes or until the rice is absorbed. Add the broccoli florets on top of the rice for the last 5 minutes of cooking. Remove from heat. 

2. Whilst the rice is cooking, grease a loaf tin (with a base of approx. 20cm x 10cm) with oil and line the base and sides with baking paper. Once the rice is almost cooked preheat a fan-force oven to 180 degrees celsius. 

3. Remove the broccoli from the rice and finely chop. Transfer the rice to a large bowl to cool. 

4. Combine the broccoli, garlic, 2 teaspoons of the soy sauce, 1 egg and ground black pepper with the rice, stirring well. Spoon the mixture into the prepared tin, smoothing the surface with a wet tablespoon. Pour the other egg on top and bake in the oven for 25-30 minutes or until the top is just golden. Remove from the oven and let stand for a minimum of 5 minutes to cool. 

5. Whilst the loaf is cooking, bring the pumpkin pieces and enough water to cover them to boil over high heat. Continue cooking for 5 minutes or until the pumpkin is tender. Remove from the stove, drain the pumpkin and mash until smooth, adding the almond milk as you mash. 

6. Toss the baby spinach, avocado and 1/2 teaspoon soy sauce in a small bowl as a side salad. 

7. Once the rice loaf has cooled slightly, carefully remove it from the tin and cut into 4 slices. Drizzle the 1/2 teaspoon soy sauce remaining over the top of the loaf. Serve 2 slices of brown rice loaf with half of the pumpkin mash and half of the salad. 

Serves / 2 

Total Preparation time / 10 minutes 

Total Cooking time / 65 minutes 

Approx. calories / 515 per serve

x Emily 

WHY PILATES TONES BETTER THAN WEIGHT TRAINING

We are making a big call with this title, we know! However, Chris and myself have not taken one step inside a gym since practicing Pilates consistently, as Pilates is a fantastic form of exercise that both tones and strengthens your muscles. Please note that Pilates should be practised alongside cardiovascular exercise and a healthy balanced diet. 

Why Pilates tones better than weight training: 

1. Core Strength

The fundamental principle of Pilates is learning how to tighten your deep stomach muscles (your tranversus abdominis) and your pelvic floor correctly. Once you have learnt how to activate these muscles simultaneously, your core strength will develop and improve. The action of activating your core muscles tightens and draws in your waist and lower abdominals, which will in turn tone them. Weight machines will not assist you in activating and turning on your core muscles, hence you may find that you are overworking your superficial abdominals and will wind up with a very noticeable '2-pack' of tone, while the rest of your stomach will not change in size or tone. 

2. Lean & Long Muscles

Pilates will reshape your muscles by enhancing the fluidity of them, whilst lifting weights will not. Every single movement in Pilates is designed to lengthen your muscles, instead of shortening them. Whilst you unfortunately will not grow centimetres taller by practising Pilates (sorry to burst some readers' bubbles!) you will certainly feel taller, longer and leaner. 

3. Body Weight as your Resistance

To perform Pilates exercises correctly, whether you are on a mat or on a reformer machine, you must utilise your entire body weight. When using weight machines, you are able to rely on the machine to do the work for you. Free weights are better, however they do not tone as many muscles as specific Pilates exercises do, nor do they result in fluid, controlled movements like Pilates exercises will. Pilates was designed to isolate those difficult and hard-to-tone muscles more efficiently than weights/weight machines. 

4. Breathing

By combining your movement with breath in Pilates, you are increasing how well you train your muscles, as Pilates breathing utilises several muscles. In addition, Pilates requires you to breathe specifically in a way that engages and contracts your abdominals every movement, which will tighten and tone your muscles more efficiently than heavy breathing when lifting weights. 

5. Flexibility

Do you think that being flexible has an effect on how toned your muscles appear? Absolutely! In addition to preventing injury, flexibility increases how toned & taut your body looks and feels. By increasing your flexibility your posture will improve, as you will hold your body more upright which in turn will make you look taller and leaner. In addition, as your flexibility improves you will find yourself being able to perform more advanced Pilates exercises, which will tone different parts of your muscles that you wouldn't be able to work on if not for your improved flexibility! 

6. Improve Posture

As mentioned above, Pilates vastly improves one's posture. However, did you know that by practising better posture you are training your muscles to hold your body upright and are therefore toning them? Have a practise right now. Sit upright by pulling your shoulder blades down your back and by drawing the tips of your shoulder joints back. Pull in your lower abdominal muscles and squeeze your pelvic floor, whilst drawing your ribs towards your hips to stop the ribs flaring. You should be able to feel that your stomach is drawing inwards and is much flatter than when you were slouching a few seconds ago. 

7. Inner thighs exercises

Pilates is the only form of exercise that myself and Chris have tried that has toned our inner thighs effectively (and we have tried a lot!). There are specific Pilates exercises designed to lift and engage all of the inner thigh muscles, without allowing the other bigger and stronger leg muscles to take over. 

To conclude

Chris and I have discovered these benefits of Pilates, plus many more! As mentioned above, Pilates is not a replacement for cardiovascular exercise or healthy eating, but should be practised in addition to these. Come give Pilates a try with us at Premium Pilates Studio and tell us where you want to tone! We will work with you to isolate these areas! Call 0402 680 724, visit us online at premiumpilatesstudio.com or email inquiries@premiumpilatesstudio.com today. 

x the Premium Pilates team 

Images by http://everything-about-pilates.com/~everythi/wp-content/uploads/2012/03/pilates-for-men1.jpg and http://cdn.vogue.com.au/media/articles/8/8/0/8887-1_n.jpg?150428