GREEN TEA HAWAII - the LOW DOWN and WHY PREMIUM PILATES LOVES IT!

It's hard to not become totally and completely lost with all the new energy & weight-loss drinks on the market right now. What's deemed as healthy and good for you one day may be criticised tomorrow. The instructors at Premium Pilates Studio work hard at staying healthy and fit; we eat wholesome foods, we exercise a lot (namely Pilates, big surprise there!) and we drink Green Tea Hawaii. We are not here to force products on you, we just want to tell you why we endorse this product and why it works for us. 

So what exactly is Green Tea Hawaii? You may have seen our display in the studio near the front desk or have glimpsed the instructors and several clients sipping from water bottles with bright coloured liquids in them. Green Tea Hawaii is a highly concentrated form of green tea and noni fruit. One serving of Green Tea Hawaii (a single sachet mixed with water) contains as many as antioxidants as 45 cups of regular green tea and a daily serving of noni juice! It sounds a little too good to be true, doesn't it? Lets delve deeper: 

What exactly is in Green tea and in Green Tea Hawaii: 

Green tea is made from the leaves and leaf buds of the Camelia sinensis plants that have undergone marginal oxidation during processing. The leaves are steamed promptly after being picked so that the EGCG compound in green tea is not destroyed. This compound is what provides green tea with its rich source of antioxidants. Studies have revealed that EGCG is approximately 100 times more powerful that Vitamin C and 25 times more potent that Vitamin E in antioxidant power. 

Green tea first came into existence in China and is the most popular and widely consumed beverage in the world after water. Over the past several years green tea has undergone numerous scientific studies to determine its extensive health benefits, which will be discussed shortly. 

Green Tea Hawaii also contains Noni fruit which comes from a small, tropical evergreen tree. This fruit is grown abundantly in Polynesia and is conventionally used to treat several maladies and conditions. Noni fruit has been proven to lower cholesterol as well as lower blood pressure. In addition, studies have shown that noni contains antioxidant, immune-boosting and tumour-fighting properties. 

Green Tea Hawaii does contain a marginal amount of sweeteners. Certain flavours of Green Tea Hawaii contain xylitol, which is a natural sugar found and extracted from birch trees, corn fibre, plums and raspberries. It has a low GI and contains half the energy of sucrose. Being a natural sweetener xylitol contains its own health benefits, including the prevention of tooth decay and the invigoration of growth of probiotic bacteria in the small intestine. Certain flavours of Green Tea Hawaii contain sucralose, which is 600 times sweeter than sugar but only contains one fifth of the energy of sugar. Sucralose has a very low GI which makes its a very suitable weight-loss & health drink for diabetics. 

The breakdown of what each sachet / a single serving contains: 

• 45 cups of Green Tea (450mg of antioxidants)
• only 60mg of caffeine (approx 1/3 of the caffeine in coffee)
• less than 1/2 a gram of sugar
•  daily serving of Noni
• Gluten-free and
• Aspartame free

Health Benefits: 

There are over 200 health benefits of Green Tea and Green Tea Hawaii! Below I have listed the benefits that I believe most appeal to us at the studio who consume this product on a consistent basis: 

• Increased metabolism
• Burns fat for weight loss
• Boosts the immune system
• Decreases the appetite by 20%
• Reduces muscle damage
• Increases (healthy) energy
• Reduces stress & anxiety
• Lowers bad cholesterol
• Lowers high blood pressure 
• Stabilises low blood pressure
• Regulates blood sugar
• Decreases inflammation
• Is safe for diabetics
• Regulates blood sugar 
• Assists in fighting cancer cells
• Improved skin, nail and hair health 

and so many more! 

Why Green Tea Hawaii is in a powered form:

Recent studies have shown that the absorption rate of drinking instant powdered supplements far out performs the equivalent in a pill form of the exact same supplement. This is due to the bio-availability of the supplement through water.

Why is Green Tea Hawaii not bottled? Here's why: every antioxidant, mineral and/or mineral has a shelf-life. This means that once a supplement is absorbed into water it's potency and health benefits start to lessen almost instantly. The vast majority of antioxidants will began to deteriorate within three hours of hitting water, which therefore diminishes the performance of the supplement. Therefore, powered drinks were chosen as the Green Tea Hawaii medium due to the improved absorption rates over pills and being more powerful than bottled drinks. Making Green Tea Hawaii in a powered form allows for a higher quality product that is fresher and more effective than other similar products on the market today. 

The instructors and their story with Green Tea Hawaii: 

Jocelyn discovered Green Tea Hawaii whilst she was holidaying in Hawaii a few years back. She admits that she used to be a 'diet coke addict' and was initially skeptical about Green Tea Hawaii. However, after learning the product inside and out and seeing how the drink transformed her body, she was hooked! She is now a dedicated seller for Green Tea Hawaii and you can visit her website by clicking here. She is rarely spotted instructing without green tea in her hands! Best of all, Jocelyn hasn't touched nasty diet coke since she discovered Green Tea Hawaii! 

Emily first tried Green Tea Hawaii two years ago, when Jocelyn explained to her why she loved and believed in the drink. Emily immediately noticed increased energy as well as improvement to her skin health and weight loss around her stomach. She also drinks Green Tea Hawaii whenever she has a sugar craving (which is often!) and finds that this drink subsides her cravings as well as her appetite for sweet things. Emily used to consume around 3 cups of coffee a day but now only has 1 or 2 a week, as she believes that Green Tea Hawaii gives her more energy and greater benefits! Emily also has a very healthy immune system, as she has not been sick since drinking Green Tea Hawaii regularly!  

Chris got hooked on Green Tea Hawaii when Emily did and often likes to mix 2 sachets together after a tough Pilates or bike riding workout. He has noticed weight loss around his stomach as well as increased energy. Chris also swears by Green Tea Hawaii for assistance with those terrible symptoms one feels after a casual night out drinking! 

Jess loves Green Tea Hawaii and grabs a sachet whenever she feels a little devoid of energy. She loves the taste of the flavours and the boost the drink gives her! 

Premium Pilates studio believes in Green Tea Hawaii so much that they give out complimentary samples in each Introductory pack! Come try some Green Tea Hawaii today, by either stopping by the studio, grabbing one before or after a workout or by visiting http://www.alohahealth.com.au. Green Tea Hawaii can be purchased at Premium Pilates Studio for $2 per single sachet or $70 for a box of 60 (thats just $1.17 a single sachet!). And the more green tea boxes you buy the cheaper the single sachet price becomes! There are several flavours to satisfy all tastebuds, including Original, Passionfruit, Orange & Guava, Raspberry Lemonade, Pineapple Strawberry & Mocha. 

x Premium Pilates Studio 

SWEET BROCCOLI SALAD with EDAMAME & QUINOA

This recipe is straight from the Arthur Street Kitchen cookbook ‘Community’ and is the tastiest way I have ever eaten quinoa! Initially I did not fancy quinoa much, so I have tried my hand with this grain in various ways, so trust me when I say that I have eaten it a lot. The sweet sauce is a revelation and whilst the ingredients may sound strange together, they work beautifully to create a slightly sweet, faintly sour and a somewhat nutty dressing. I have kept the recipe very similar to the original, just omitting all the oil and nigella seeds (as they are difficult to source). Black sesame seeds are delicious and can be found in all health food stores. Mirin is a sweet rice wine, similar to sake but with a lower alcohol content and a slightly sugary taste. Mirin seasoning is much more accessible, hence why I used it and is available from all major supermarkets. If you cannot find it, you can substitute it with rice wine vinegar. The edamame quality may look odd (227g), but it is exactly half of a standard packet of edamame that you can buy from all major supermakets (454g) in the frozen food aisle. This unique salad is great as a filling lunch and is impressive enough to be served as a vegetable dish at a dinner party. I myself ate it for dinner last night with a boiled egg on top.

P.S- Probably a good idea to explain what edamame is as well! Edamame is a type of bean commonly found in Taiwanese  Chines, Japanese, Indonesian and Hawaiian cuisine. It is a green soybean that are boiled or steamed and served with salt. They have recently found increasing popularity as a healthy food item, due to it's high iron (for a plant food), it's protein content and its substantial levels of vitamin C & A. 

Ingredients

• 1 cup quinoa (170-200g) 
• 1g (a pinch) of stevia
• 2 heads of broccoli (around 1kg), cut into similar-sized florets, with the stalks cut into small pieces
• 227g frozen edamame beans, thawed & podded
• 2 heaped tablespoons white sesame seeds
• 2 heaped tablespoons black sesame seeds
• a handful of fresh coriander leaves, washed 

Sweet sauce

• 3 tablespoons tahini
• 1 medium garlic clove, crushed or finely chopped
• 1 teaspoon soy sauce
• a pinch of sea salt
• 1 heaped tablespoon honey
• 1 tablespoon apple cider vinegar
• 2 tablespoons mirin seasoning 

Cooking 

1. Rinse the quinoa well with cold water. Bring a medium saucepan of lightly salted water to the boil with the quinoa. Once boiled, reduce the heat to a simmer and simmer for 8-10 minutes or until the quinoa has absorbed all the water. Turn off the heat and leave the quinoa in the pot for 8 minutes, covered. After this time remove the lid and fluff the quinoa with a fork. 

2. Meanwhile, bring another medium / large saucepan of water to the boil, adding a pinch of sea salt and the stevia to the water. When boiled add the broccoli and cook for 3 minutes or until just tender. Add the podded edamame beans to the boiling water and cook for 1 minute, then remove the vegetables from the heat and drain in a large colander under cold water. 

3. Make the sweet sauce by whisking all the sauce ingredients together as well as a few tablespoons of water. You want the consistency of the sauce to be quite runny and easy to pour onto the salad, so carefully add more water as you see fit. The sauce should taste slightly sweet from the honey, slightly sour from the vinegar and a tad nutty in flavour from the tahini. 

4. Place the quinoa on a large serving plate or in a large bowl. Add the broccoli edamame mixture and 1/2 of the sesame seeds and toss well to combine. Sprinkle the remaining sesame seeds and coriander leaves over the salad and pour the sauce on top. Enjoy! 

Serves / 4 - 6

Total Preparation time / 15 minutes 

Total Cooking time / 30 minutes maximum 

x Emily 

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 

HOW TO STAY MOTIVATED to EXERCISE during WINTER

It can become very difficult to stay motivated and inspired to exercise once the chilly weather sets in. Even though it isn't yet winter, I have begun to notice people preparing for hibernation. A mentality sets in that because you are going to be wearing clothes that cover your body during winter, it doesn't matter if you gain a little weight. It won't hurt you as you'll make a plan to lose it again when summer rolls back around. One very apparent thing I have learnt working in the fitness industry is that it becomes harder and harder to lose the weight you put on as you age. And gaining unnecessary weight will actually hurt you. It will hurt your self esteem, it will injure your confidence and it will potentially have a negative impact on your health. So this winter try to take as good a care of your body as you would in the warmer months. Here's a few things that motivate me to keep exercising and moving in winter: 

1. The humid heat is gone.

Whilst I do like the heat of summer, I don't particularly like exercising outdoors during the super humid months, as the heat can really tire me out. As soon as the nights and mornings became a little cooler the past few weeks, I have been out running, walking and doing circuit training outside. I relish this time of year and actually look forward to it as I can do exercise outside without sweating profusely, getting burnt and looking like a red tomato. There's nothing more exhilarating than exercising outside with the cool, refreshing wind on your face. 

2. Spring & summer will be back before you know it. 

There seems to be only a few weeks during the Brisbane winter that we can don our scarfs, jumpers, jeans and boots and really cover up. After this, the warmth sets in again and the shorts, singlet tops and togs return. If you have slackened off during winter and stopped exercising or drastically decreased your fitness regime, you will notice how much tighter and how uncomfortable your summer clothes have gotten. And you will have to work really hard to work off that winter weight, with no guarantee that it will come off as easily as it went on (it never does)! Try to strive to keep your exercise routine constant throughout all seasons, as this will keep your weight relatively consistent and will result in you being excited for spring and summer, not terribly scared and embarrassed to bare your body at the beach. 

3. Your body still need endorphins during winter.

Endorphins are the body's natural 'high' or 'feel good' chemicals as they boost your mood naturally. Exercise is one of the very best ways to increase the amount of endorphins in your body and decrease the stress hormones, such as cortisol. Exercise also releases serotonin, dopamine and adrenaline, which work together with endorphins to produce feelings of euphoria. Endorphins are basically a hormone-like substance that are made in the brain and are the body's natural painkillers. These happy hormones are so powerful, they can mask pain and assist in reducing mild depression. There's no better (or cheaper) way to feel happier and improve your mood than with 30 minutes of exercise. 

4. Your health does not hibernate in winter.

When you stop exercising, your health suffers. Regular physical activity has numerous health benefits, including reducing the risk of developing:

- heart disease,

- a stroke, 

- arthritis,

- high blood pressure,

- diabetes,

- cancer, 

- depression & anxiety

 and of dying prematurely. 

Exercise also creates and maintains healthily bones, muscles and joints which greatly reduces our risk of injury, particularly as we age. Physical activity is also extremely important for our psychological well-being (see point 3). 

5. You need exercise to achieve your ideal body. 

Almost every single client joins our Pilates studio to become stronger, leaner and more toned. Exercise is the only way to achieve this! Yes, eating healthily is a huge factor involved in maintaining a healthy weight, however you will not have defined muscles and you will not feel strong without regular exercise. Find a type of exercise that you love and feel good about yourself whilst doing and make an exercise schedule in advance. I do this before every week starts; I look at my week and see when I can fit in Pilates, Yoga, a run, a few walks and a swim. If not for this planning, I probably wouldn't do half as much exercise as I do. If you have a regular fitness instructor / trainer, tell them what you want to achieve and be very clear and specific about your goals. Let your fitness instructor push you and challenge your body, as only then will you start to see the results. 

Keep moving this winter!!! 

If you would like to keep moving with Pilates, call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatessstudio.com to enquire. 

x Emily 

Images from http://azeroth.metblogs.com. 

COCONUT MILK CHIA PUDDING

I’m a huge fan of chia seeds and incorporate them into my daily diet, whether it’s a tablespoon mixed in with muesli, blended in with a smoothie or sprinkled on top of a salad. My newest obsession is chia puddings, a healthy alterative to the dessert cravings I often suffer from. Very easy to make, these puddings are budget-friendly, filling and a wonderful alternative to yoghurt for my lactose allergic buddies out there.  A massive thanks to my friends Kate and Courtney for sharing these with me!

To read more about the benefits of chia seeds and why you need these in your diet, clink on this link to see a post in January I did about this superfood;http://soulfulsandwiches.blogspot.com.au/2013/01/antipasto-salad-with-buffalo-mozzarella.html.

INGREDIENTS

• 400ml (1 1/2 cups) light coconut milk (or coconut cream, oat milk, rice milk, almond milk, quinoa milk, cow's milk)
• 1/3 cup chia seeds (white or black or a mixture of both)
• 1 heaped tablespoon of honey (or a natural sweetener of your choice)
• 2 tablespoons shredded coconut 
• 1 small handful of chopped up fruit (raspberries, strawberries, blueberries, etc)

PREPARATION 

1. Pour 400ml of the milk of your choice and chia seeds in a jar with a screw-top lid. Screw the lid on tightly and then shake the jar vigorously until the chia seeds have mixed in nicely with the milk. Add the honey and coconut pieces to the jar and shake well again with the lid on. 

2. Place in the refrigerator for one hour. Remove after this time and shake the jar well. Place back in the fridge for another 3 hours or until the chia seeds have become gelatinous and formed a pudding thick consistency. Serve cold, topped with a small serving of fresh fruit. 

Serves / 2 - 4

Total Preparation time / maximum 5 minutes 

Total Refrigeration time / 4 hours 

x Emily 

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/