RED LENTIL SOUP

I do not subscribe to the no lentils and legumes rule that the Paleo eating plan enforces, as I love their nutty & earthy taste and the benefits far out weight whatever carbs they contain. Low in calories, basically fat-free and high in nutrients, lentils & legumes should be on everybody's plate at least once a week. Lentils themselves lower cholesterol, are a great source of protein, iron and magnesium, assist in weight loss, stabilise blood sugar due to their high fibre levels, increase energy and play a role in both heart and digestive health. I chose red lentils for this soup as they are quicker to cook than any other types of lentils, making them a perfect match for a busy cook. Do not be alarmed when your red lentils change colour whilst cooking! They will start off as a beautiful salmon colour when raw and will fade to a golden yellow colour as they cook. 

INGREDIENTS

• 1 cup red lentils
• 3 cups salt-reduced vegetable stock
• 6 cups water
• 3cm fresh ginger, finely chopped
• 3 garlic cloves, finely chopped
• 1 medium brown onion or medium leek (white part only), finely chopped
• 2 medium carrots, peeled and chopped into even pieces
• 200g pumpkin, peeled & seeds removed, chopped into even pieces
• 1 head of broccoli, cut into even sized florets and stalk finely chopped 
• Optional- 2 celery stalks, chopped into even pieces
• Optional- 2 medium tomatoes, chopped into even pieces
• 2 tablespoons tomato paste
• 2 bay leaves
• 1/2 cup fresh parsley, finely chopped, plus extra to garnish
• Optional- 4 sprigs of thyme
• ground black pepper 

COOKING 

1. Combine the lentils, stock and water and bring to the boil in a large saucepan, covered. 

2. Once boiled, reduce the heat to a low simmer and add the ginger, garlic, onion/leek, carrot, pumpkin, broccoli, celery & tomato if using, tomato paste, bay leaves, fresh parsley and thyme if using. Simmer, covered, for around 20 minutes or until the liquid has thickened slightly and all the vegetables are tender. 

3. Remove from the stove, find and discard the bay leaves and the thyme sprigs. Stir in a generous pinch of ground black pepper. Serve warm, with extra parsley on top, if desired. 

Serves / 4 

Total Preparation time / up to 25 minutes 

Total Cooking time / 30 minutes 

x PPS team 

FORMER VICTORIA SECRET'S ANGEL DOUZTEN KROES KEEPS HER PILATES UP

Even though model Doutzen Kroes is no longer a Victoria Secret Angel she has no plans to cease the lingerie company's recommended fitness program, which includes regular Pilates ! The Dutch model was asked just recently if she has 'let go' with regards to her tough runway exercise regime and her response was this: "No, because what I thought the other day was, if you have a Victoria's Secret picture it's retouched, but paparazzi don't retouch so it makes it even more pressure when there are photographers on the beach. Basically nothing has changed and I have to be in the same shape!''

When asked by Grazia magazine how she stays in such toned shape, Kroes revealed: ''I am in Amsterdam at the moment and as I was biking I thought maybe this is why (why she is in such good shape), because we have the canal and the bridges and I bike everywhere. It's a lot of cardio when you go fast. I do that and Pilates and I run around with the kids all day so I'm on my feet all day long. I go to Pilates three times a week.''

The Dutch beauty's abs are incredible, as you can see for yourself from the photos above! It's hard to believe that she had her daughter just one year ago. When asked how she got back into shape, the model replied, " It was hard to find the time to work out, but for my job I have to. I would work out, but I would also have my teacher come to my place so I could do Pilates at home. I gave birth end of July and then I had the Victoria’s Secret show in November, four months later, so I started around the beginning of October because you can’t start too early because of your abs and you have to be careful. I was doing exercises from October, and did a lot with LA Beautiful in New York and mixed in Pilates and biking." Nice to hear that even a model takes a few months off after having a baby before working out! 

Want to tone up and feel better after having a little one? Eager to work on those hard to sculpt areas? With Reformer, Floor, Total Barre and Stretch classes available at Premium Pilates Studio, there is something for everyone! Visit us online at premiumpilatesstudio.com, call us on 0402 680 724 or email us at inquiries@premiumpilatesstudio.com today! 

Images & text by http://www.graziadaily.co.uk/, http://www.tv3.ie/xpose/article/fashion/174513/Doutzen-Kroes-still-follows-her-Victorias-Secret-regime, http://static.celebuzz.com

THE JUMP BOARD - AT THE STUDIO NOW!

The Pilates Jump Board is a relatively new craze to hit Pilates studios, even though it was first invented in the 1970's for athletes in the Soviet Union. Recently this unassuming board has become uber popular and we have just 'jumped on board' and welcomed this little addition to our studio! Let's break down what this board does and why everyone is loving it! 

What is a jump board? 

It is a board that attaches to the front of a reformer machine and changes the reformer into a horizontal jumping apparatus. The Jump board allows clients to jump, hop, skip and leap whilst lying on their sides and backs. The spring tension of the reformer machine removes gravity from the jumping, therefore you feel as if you are jumping with no pressure. As a result of the elimination of gravity you feel as if you are jumping on the floor without the high impact. 

Is the jump board the same as jumping on the floor? 

No. It is much easier and much safer for the joints to jump on a jump board than to jump on the ground flat footed as gravity is removed from the equation when using a board, due to the light springs attached to the reformer. In addition, the jump board facilitates the engaging of your core, whilst regular jumping does not. When lying on the reformer your spine is supported and aligned correctly, which is not the case when you are engaging in regular jumping. The springs of the reformer work with you and against you to tone your muscles whilst removing stress on your joints. As the jump board is low impact, it protects your knees, hips and lower back from the harsh and jarring impact of landing on the floor when jumping or performing other cardiovascular standing exercises. Jumping on the jump board is even safer than jumping on a trampoline! If you do not have any injuries, you may be wondering why low impact exercise is good for you. Low impact exercise keeps the joints healthy whilst obtaining comparable benefits to that of high impact exercise. For those poor injured souls out there, low impact workouts aid in the healing and recovery of your joints by keeping them fluid and by improving the strength of the muscles around the joints. 

How does adding a jump board into my reformer classes benefit me? 

This low impact exercise is an excellent way to get the core working, the cardiovascular system going and your muscles toning without putting strain on your joints. Traditional Pilates classes are often performed in a slow and very stable manner to assure the engagement of the core muscles. The jump board revives the core whilst challenging your stability on an unsteady but safe surface of support with a much faster rhythm than you are used to. 

A massive benefit of the jump board is the fact that it adds a cardio element to your Pilates classes. When clients perform a 15-20 jump board series, their heart rate is raised for an extra 15-30 minutes post workout, which burns copious more calories than a traditional Pilates class does. Jumping on the jump board is equivalent to performing the Pilates 100's over and over again! The heart rate increases, which removes unwanted toxins from the body, pumps the blood more quickly and assists in weight loss; all great things! 

A few more benefits of the jump board:

• It assists in building and enhancing bone density, as this form of Pilates trains the body to consistently articulate muscles and joints with nominal strain on the body,
• It builds muscular strength and tone,
• It reinforces and strengthens the alignment of the hip, knee, foot and ankle,
• It engages the principles of Plyometrics, also known as "jumping training", which are exercises that use massive amounts of force in small intervals of time. Plyometrics creates added strength and power, 
• It is a great change in your Pilates routine,
• It is amazing cardiovascular exercise and is one of the ONLY forms of cardio that you can lying down!
• You can even use the jump board for exercises for exercises that do not involve jumping. As the board is a much larger surface area than the footbar, clients often find that the board is more stable to press against, and LASTLY,
• It is very very FUN!! 

Can anyone use a jump board? 

Clients must have reasonable core strength to be able to jump on a jump board safely. You may not get to jump during your first few reformer classes, but do not be disheartened. Your instructor will know when you are ready to start jumping! Pre and early stage post natal woman are unable to jump, in addition to severely injured clients. 

Interested in getting your cardio on without standing? Want to see what this craze is all about? Call Premium Pilates Studio on 0402 680 724, email us at inquiries@premiumpilatesstudio.com or visit us online at premiumpilatesstudio.com to book in a class today! 

HEALTHY FRENCH TOAST

Who says that all French toast has to be fatty and sugary with copious amounts of ice-cream, maple syrup and chocolate? Yes that first sentence may sound like a dream to you, but it is no friend to your waistline or your organs! French toast can be healthy, as my mother taught me growing up. She used to make French toast for me on occasion, whenever I requested it in the morning (such a spoilt little girl I know!). I believe she had learnt how to make this delicious breakfast food from my Babushka (Nanna), who used to own a little restaurant in Melbourne’s Chapel Street. Babushka’s and dedushka’s (grandfather) restaurant served beautiful Russian food and filling breakfasts; such as french toast and eggs. I have adjusted the recipe somewhat to omit the extra sugar that they used (sorry for all you sweet people out there!) Trust me when I say that this french toast still tastes incredible sans sugar, due to the vanilla essence, the lemon, the fresh strawberries and the spicy hit of cinnamon. 

INGREDIENTS

• 150g strawberries, cut into halves or quarters 
• 1 teaspoon vanilla extract /essence (organic and natural if available)
• 1 tablespoon lemon juice
• 2 free range eggs, beaten well 
• 1/4 cup unsweetened almond milk 
• 1 teaspoon ground cinnamon
• 4 pieces of multigrain, wholemeal or gluten-free bread 
• 1 teaspoon rice bran oil

COOKING 

1. Place the cut strawberries, vanilla essence and lemon juice in a small bowl. Toss well to combine and leave the flavours to soak whilst you prepare and cook the toast. 

2. Place the beaten eggs, milk and cinnamon into a medium bowl and whisk well to combine. Soak each slice of bread in the egg mixture. Heat a large fry pan over medium heat and add the oil, swirling to coat the pan. When oil has heated add the 4 slices of bread and cook for 3-4 minutes on each side or until egg is cooked and the bread is golden in colour. Remove from heat and top with the marinated strawberries. Serve warm. 

Serves / 2 

Total Preparation time / 10 minutes maximum

Total Cooking time / 10 minutes maximum

x Emily 

ACTOR BILL MURRAY takes up PILATES for a MOVIE ROLE

Funny man Bill Murray was one of the last celebrity's that anyone thought would take an interest in exercise, let alone Pilates! It is no secret that Murray has spent much of his 64 years partying, drinking alcohol and indulging in choice other drugs. However it appears that the legendary comedy star has turned over a new leaf and is making exercise a priority, all due to a movie role. 

At a recent premiere for his upcoming movie "Rock the Kasbah" Bill was asked by the media if he was being considered for a part in a young "Han Solo" movie that is currently in the works. Murray answered; "I don't know if I was up for it (the role)...I am working out now in hoping of getting this new thing. A lot of swimming and Pilates. Really gonna work hard at it." Bill was actually seriously considered for the Han Solo role in the 1977 Star Wars, however he lost out to Harrison Ford. 

Hopefully Murray's regular Pilates classes and swimming sessions in the pool can finally land him the movie role he has been wanting to play for almost 40 years! 

Not sure that you will fit in a Pilates class because of your gender? You certainly will at Premium Pilates studio! A considerable portion of our clientele are male and the co-owner of the studio, Chris Boult, makes all men feel welcome and confident. Come try our Floor work or Reformer classes today! Call 0402 680 724, email at inquiries@premiumpilatesstudio.com or visit our website by clicking here. 

Images and content by http://www.hitfix.com/awards-campaign/bill-murray-says-hes-swimming-and-doing-pilates-in-hopes-of-playing-young-han-solo#YRIkfzoEzWlika6F.99, http://i.dailymail.co.uk/i/pix/2014/10/05/1412501306801_Image_galleryImage_Mandatory_Credit_Photo_by.JPG. http://www.thecannabist.co/wp-content/uploads/2014/01/bill-murray.jpg. 

NOURISHING VEGETARIAN SOUP

There is nothing more that I love in winter than warm, hearty soup. I adapted this recipe from one I found in Yoga Girl's (Rachel Brathen's) book. Brathen lists some delicious recipes at the end of most of her chapters, all vegetarian, all super healthy and all very easy to make. I adapted her 'Carrot & Ginger Soup' to include more vegetables, particularly some that were on their last legs in my fridge. To spice up this soup you could add some ground or fresh chilli or more garlic or ginger. The amount that I used below of both garlic & ginger is subtle, however if you are fighting off winter bugs I'd suggest a bit more of each. 

INGREDIENTS

• 1 kg of carrots, peeled and cut into similar sized rounds
• 5cm of fresh ginger, peeled and finely chopped
• 2 large or 4 small to medium garlic cloves, peeled and finely chopped
• 400g potatoes, peeled and cut into similar sized sliced
• 1 large zucchini or 2 small to medium, cut into similar sized rounds
• 3 large celery sticks, cut into similar sized pieces
• 1 large brown onion, cut into similar sized pieces
• 2 litres of low salt vegetable stock
• 1 x 400ml can of coconut milk 
• salt & ground black pepper
• Optional- a large handful of fresh finely cut parsley

COOKING 

1. Place the carrots, ginger, garlic, potatoes, zucchini, celery and brown onion in a large, deep saucepan. Pour the stock over the top and season with a pinch of salt and a generous amount of pepper. If the stock does not just cover all the vegetables, add a bit more water, 1/2 cup at a time. Cover and bring to the boil over high heat, then simmer for 10 minutes or until the vegetables have softened considerably. 

2. Pour in the coconut milk then return the pan to the boil, covered and over high heat. Once boiled, remove from the stove and leave to cool slightly for a few minutes before blending or processing in a blender or a food processor. Make sure to blend/process a little of the vegetables and liquid at a time. 

Serve warm, with extra ground black pepper, a touch of ground chilli and/or some fresh parsley on top. 

Serves / 8 

Total Preparation time / 20-30 minutes 

Total Cooking time / 25 minutes 

x Emily 

SPICED PUMPKIN & SWEET POTATO with CREAMY POLENTA

I love to make this roast vegetable dish in winter. As our little 40 plus year-old abode has no insulation whatsoever, I have spent the past few wintery days standing in the kitchen hovering near the warmth of the oven. I love winter as roasted spiced vegetables are one of my favourite things. Add in some hearty polenta and you have a substantial meal to warm your insides. Readers of this blog will know that ground coriander and cumin are some of my choice spices and I adore them with roasted vegetables, especially sweet potato. No need to add salt or cheese of any sort to the cooked polenta, as the flavour of the spiced vegetables is tasty enough. You can add a scant amount of crumbled feta on top of the dish to serve, however. Such a hearty vegetarian meal. 

Ingredients

Spiced Pumpkin & Sweet Potato

• 700g pumpkin, skin & seeds removed and chopped into 2cm even pieces
• 700g sweet potato, peeled & chopped into 2cm even pieces
• 2 garlic cloves, finely chopped
• 3 heaped teaspoons ground coriander
• 3 heaped teaspoons ground cumin
• 2 tablespoons rice bran oil
• Optional - 40g feta, crumbled

Creamy Polenta 

• 2 cups vegetable stock (gluten free and low salt)
• 1 1/2 cups water 
• 3/4 cup polenta 

Cooking 

1. Preheat a fan force oven to MAX (240 degrees celsius). Line a large baking tray with baking paper. 

2. Toss the chopped pumpkin & sweet potato with the garlic, coriander, cumin, oil and a pinch of sea salt & ground black pepper in a large bowl. Spoon the vegetables onto the prepared tray, trying to form a single layer of vegetables if you can. Roast in the oven for 20-25 minutes or until the pumpkin & sweet potato are tender and golden. 

3. Meanwhile, make the polenta by bringing the stock and water to a gentle boil in a small saucepan. Spoon 1/4 cup of the polenta into the pan at a time, stirring constantly until the polenta has absorbed most of the water, then repeat with the additional two 1/4 cups. Add more water if needed. When all the polenta is cooked, remove from heat. 

4. Spoon 1/2 cup of the cooked polenta into a bowl and top with one quarter of the roasted vegetables. Sprinkle 10g of feta onto each bowl. Serve warm and enjoy. 

Serves / 4

Total Preparation time / 20-25 minutes 

Total Cooking time / 25-30 minutes