VEGETABLE GLUTEN FREE MUFFINS

I have adapted this recipe from a Coles magazine and have made these muffins at least seven times, slightly adjusting the recipe each time. It's handy that my household just devours these muffins, as they are perfect for a breakfast on the run or a snack. I have even had them for dinner alongside a salad. I like to make instead of 12 so that they last longer. You certainly do not have to make these muffins gluten and/or almost dairy free; instead you could use regular self raising flour and reduced-fat cows milk. This recipe may seem like it requires a fair amount of prep (and it does) but the end result is well worth it: warm, savoury morsels that are healthy and filling! 

INGREDIENTS

• oil spray
• 650g pumpkin, seeded, peeled & roughly grated 
• 1 large carrot, roughly grated
• 2 spring onions, finely chopped
• 3 handfuls of baby spinach or mixed leaves, roughly chopped 
• Optional - 1/2 cup of fresh herbs, finely chopped, such as basil, parsley 
• 80g reduced-fat feta, crumbled
• 4 free-range eggs, beaten
• 2 1/2 cups gluten-free self-raising flour 
• 1 1/4 cups unsweetened almond milk
• 1 cup water 
• sea salt & ground black pepper

COOKING 

1. Preheat a fan forced oven to 200 degrees celsius. Lightly spray two 12-hole muffin trays with oil. 

2. Combine the pumpkin, carrot, spring onion, baby spinach or mixed leaves, herbs if using, feta and flour in a large bowl. Stir well to combine with a large spoon. 

3. Combine the beaten eggs, milk, water, salt & pepper in a medium bowl and mix well. 

4. Pour the wet ingredients from step 3 into the dry ingredients from step 2. Stir well until just combined, taking care not to over stir. 

5. With a 1/4 measuring cup, evenly spoon the mixture among the 24 muffin holes. Bake for 40 minutes or until the muffins are golden. Serve warm, as they taste much better this way! Store in the fridge. 

Makes  / 24 

Total Preparation time / around 20-25 minutes 

Total Cooking time / 40 minutes 

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OUR VERY FIRST TRANSFORMATION TUESDAY - FEATURING ITA

We are so incredibly excited to bring you Premium Pilates' first Transformation Tuesday! This Transformation Tuesday story is all about Ita, a very dedicated and determined client of ours that has been attending the studio for over three and a half years. Ita's strength has improved immensely since she started Pilates with us back in January 2013. Back then Ita had several injuries and started her Pilates journey with very basic, low level exercises on the reformer.  Fast forward to July 2016 and Ita is able to perform advanced Pilates exercises in every bi-weekly Mat-work class she does. Ita also attends bi-weekly Barre classes and her endurance, strength and fitness is off the charts. No new challenging floor exercise or complicated barre movement ever phases this little pocket rocket! 

The physical transformation to Ita's body is definitely noticeable, as she has lost weight and toned her entire body, particularly her upper body. However these physical changes are only one part of Ita's amazing transformation. The improvement to Ita's strength and consequently her now lack of injuries has blown myself and the other instructors away. This woman is DAMN strong!! Keep reading to find out more about Ita's Pilates transformation story in her own words. 

What made you start Pilates back in January 2013?

I had been a regular gym member for approximately 6 years prior but had unfortunately suffered a few injuries due to postural issues I had always had. I was looking to find exercise classes that would not exacerbate those injuries and Pilates was recommended to me by a couple of different people for that reason.

What do you think has kept you so dedicated to Pilates for all this time?

You guys! Well, I guess I’ll take a little credit in that I tend to be a passionate and determined person and when I find something I love then I devote a lot of time and energy to it (truthfully, my friends and family are SICK of hearing me rave on about Pilates but they’re also so happy for me that they put up with it!). But the reason I’m dedicated to Premium Pilates is because Emily and Chris and now all of the other instructors are so positive and supportive and encouraging! I’ve been a member of a few different gyms and also participated in other exercise classes but I have never felt that any of those others really cared about me or my wellbeing the way that you guys do!

How do you feel your body (and mind and life, if applicable) has changed since starting Pilates?

My posture has improved greatly, not to mention how strong I am! I still amaze myself all the time when I try advanced exercises and find I can do it! I’ve toned a lot, particularly my arms and upper body are where it is most noticeable. I had next to no core strength when I started and now I feel much more stable and so much stronger.

Mind and life changes are probably evident in a greater willingness to try new things, thanks to the success I’ve achieved with Pilates, but I think also a much greater appreciation for my body and the amazing things it can do!

Have you changed anything in your life in conjunction with Pilates to achieve your body transformation? (such as, other forms of exercise, a healthier way of eating, etc).

I was conscious of what I ate before starting Pilates. I generally go by the 80/20 rule of eating mindfully 80% of the time but allowing myself to splurge the other 20%. What Pilates has done for me is reinforce WHY I take care of my diet that 80% of the time, it’s so that I can enjoy the results of my hard work in class!!

What is your favourite thing about Pilates / your Pilates practice?

Well again I say you guys! Love how friendly everyone is and that while we come to work out, we can still have a laugh! I honestly feel like the studio is a little community hub and I feel connected not only to the instructors but also ‘regulars’ I see in class often because a lot of us are like-minded in pursuing a happy, healthy life without the ego that you find in some fitness industries.

As far as the exercises go, I love trying to challenge myself and try things I would never have believed possible four years ago!

If you could sum up what Pilates means to you in three words, what would they be?

Fun, challenging, my strength. 

Thanks so much Ita! Stay tuned for the next Transformation Tuesday story everyone! 

To find out more about our studio and how you can begin your own transformation, click here to visit premiumpilatesstudio.com, email inquiries@premiumpilatesstudio.com or call 0402 680 724. 

HOMEMADE MUESLI

I love the fact that I can throw together whatever I have in the pantry onto a baking tray and call it 'Homemade Muesli'! This recipe is actually the result of several attempts at making my own granola and muesli and is very easily adaptable to whatever ingredients you have on hand. I initially started making granola, but I found that I was using too much coconut oil and sugary syrup (that is, rice malt syrup, maple syrup or honey) to make the ingredients stick together. Instead this recipe formed more of a muesli style so that I could omit the extra sugar and oil. The result: a simple, wholesome, low in sugar breakfast. The recipe below makes around 6 cups and I eat about 3/4 of a cup each morning for my breakfast with unsweetened almond milk.

The ingredients low down: I've given alternative options wherever possible. Quinoa flakes are rather expensive, however if you are coeliac or gluten intolerant you may not be able to stomach oats. I love adding corn flakes as it adds more 'beef' to the muesli, but you can add whatever unsweetened cereal you wish, such as rice bran, rice bubbles, more oats. I always add a combination of sunflower and pumpkin seeds. Shredded coconut does work better, but if all you have on hand is fine desiccated coconut that works too. Never add the goji berries, chia seeds or dried fruit before baking as a lot of their nutrients are lost in the baking process; instead add them at the end.

INGREDIENTS

• oil spray 
• 1 1/2 cups mixed nuts, roughly chopped (I use a combination of almonds, walnuts, peanuts and cashews)
• 1 cup quinoa flakes or oats 
• 3 cups unsweetened corn flakes or unsweetened cereal of your choice
• 1/2 cup sunflower seeds and/or pumpkin seeds (pepitas)
• 1 cup shredded or desiccated coconut 
• 1/2 cup goji berries
• 1/4 cup chia seeds
• 1/2 dried fruit, ie sultanas & cranberries or fresh fruit to serve 
• milk of your choice to serve - reduced fat cow's milk is best, but if you are dairy intolerant or allergic try unsweetened almond, oat, lactose-free or rice milk. 

METHOD

1. Preheat a fan-force oven to 200 degrees celsius. Line a large baking tray with baking paper and lightly spray with oil. 

2. Combine the nuts, flakes or oats, unsweetened cereal, seeds and coconut in a large bowl and stir well to mix. Evenly spread the muesli out in a single layer on the prepared tray. Bake for 15 minutes or until the nuts are golden and coconut are golden. 

3. Remove from the oven and let the muesli cook slightly before adding the goji berries, chia seeds and dried fruit, if using. If using fresh fruit do not add until you add the milk. Store in an airtight container for several months. 

Makes 6 cups / around 6 - 10 servings 

Total Prep & Cooking time / 20 minutes 

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PILATES for ANTI-AGING

Time and time again exercise has been proven as one of the most effective and inexpensive anti-aging tools. But what form of exercise is best for an aging body? Whilst any form of exercise will do some good for the older population, we strongly recommend Pilates. The creator of Pilates, Joseph Pilates, believed that a man 'is only as old as his spinal column feels'. He also strongly believed that his form of exercise and way of life could change how 'old' someone felt. 'Anyone who is stiff and out of shape at 30 is old, while someone who is supple and strong at 60 is still young", Pilates was famously quoted.

Here are just a few reasons why Pilates is so incredibly good for anti-aging and the older population:

• Pilates is a low-impact form of exercise, which means that it does not put any additional stress on your joints.
• The main focus of Pilates is to build core strength, which has a direct impact on your posture. If your core is activated and strong, your posture will in turn improve. 
• Regular activation of the core muscles will result in less strain on the back and a strong spine. Stiffness and lack of fluid movement of the spine are often associated with aging. A strong core will protect the spine, which in turn will build bone density and strength, thus delaying the onset of osteoporosis and minimising lower back pain.
• Strengthening your core muscles has a positive impact on flexbility. A more flexible body can delay the effects of aging. 
• Pilates isolates and strengthens the little, but very important, stabilising muscles of the body, improves your fitness and has been proven to enhance your mental state. 
• As a form of exercise, regular Pilates will release endorphins, which will in turn make you feel happier and younger. 
• Pilates improves your coordination, body awareness, balance and breathing. 
• Pilates can very easily be modified and tailored to everyones' individual level of fitness. This allows every client to work at their own pace, whilst also getting a personalised and challenging workout. 
• And lastly, I have yet to meet one doctor or physiotherapist who does not recommend Pilates as a great form of exercise for all walks of life! 

However, it takes two to tango and we therefore also strongly recommend following a healthy eating plan incorporated with your regular Pilates classes. Clients often find that upon starting their Pilates journey they want to eat healthier as their body feels so much better! 

At Premium Pilates studio we are age friendly! Our clients range from as young as early teens and as old as early 70s. It is never too late to start Pilates. Call us today on 0402 680 724, visit us online at premiumpilatesstudio.com by clicking here or email us at inquiries@premiumpilatesstudio.com. 

http://www.examiner.com/article/pilates-and-yoga-for-anti-aging, images by http://www.omhealth.com.au/wp-content/uploads/2015/03/facialpilates1.jpg, 

CHOCOLATE JUNGLE BLISS BALLS

This bliss balls are a great mixture or 'jungle' of healthy & wholesome ingredients. They have been selling like hotcakes at the studio and my stash at home is very quickly disappearing! Here is the recipe for those of you that have the time / want to make these bliss balls. I used quinoa flakes for those intolerant or allergic to oats, however oats are much cheaper. You can omit the cashews for 1 cup of another type of nut, such as macadamia, walnut or pecan or you can use a combination of different types of nuts. If you do not have a processor or blender, you can wrap the cup of nuts in glad wrap, seal all edges and use a mallet to chop the nuts.  

INGREDIENTS

• 1/2 cup quinoa flakes 
• 2 tablespoons non-flavoured maple syrup, honey or rice malt syrup
• 1/4 cup cacao nibs
• 1/4 cup cacao powder 
• pinch of sea salt
• 1 cup cashews, roughly chopped (use a processor or blender)
• 1/4 cup coconut oil (in liquid form)
• 1/4 cup LSA (ground linseeds, sunflower seeds & almonds)
• 1/4 cup goji berries
• 2 tablespoons chia seeds
• 4-5 tablespoons of water, plus extra to roll 
• 1/3 cup desiccated coconut- to roll

METHOD

1. Combine all the ingredients in a large bowl and stir well to combine. You may need to get your hands into the mixture so make sure they are clean. 

2. To roll the balls- have a cup with some water by your side and a plate with the coconut. Wet your hands slightly before rolling the mixture into a little ball, then roll the ball into the coconut, then place in a container or jar. Refrigerate for up to 2 weeks (if they last that long!). 

Makes / 16 bigger bliss balls / 20 smaller 

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YOUR FIRST PILATES MAT, REFORMER AND BARRE EXPERIENCE

We know that your first Pilates class can be a little daunting, unnerving and a little strange, but we promise that once you complete the class you will be hooked! Here are a few very funny but true thoughts that may rush through your mind during your first Pilates Mat, Reformer and Barre experience. 

MAT

• Pilates sounds a bit like a made-up word to me....
• Isn't Pilates just stretching? 
• I can lie down for most of the class? This will be a breeze!
• Two minutes later - why are my abs on fire!? I'm still lying down, how can this be so difficult?
• I feel like the most uncoordinated person in this class. Why does everyone look so graceful except for me?!
• When the hell do I exhale and inhale?! Why am I doing it the wrong way round?
• What is this 'Hundred' and why does the instructor love it so much?
• Oh great time for arms, this will be much easier than abs...
• One minute later- I'm still lying down, why are my arms killing me?!
• What is this 'Clam' exercise and why is it so incredibly painful on my bottom when I'm barely moving my leg?!
• Why does the instructor keep smiling and laughing at us as she/he makes us do more reps?! I hate them.
• End of class - I love the instructor. I love Pilates. I loved every single bit of that class. I feel lengthened, more flexible and energised. I've completely forgotten about the pain I was in during the exercises and will continue to until I wake up tomorrow when it will hurt to cough, sneeze or move in general. 

REFORMER

• Why am I working out on a medieval torture device?
• What strap do I use? 
• What do those crazy spring things at the bottom of the reformer mean?
• Ooo yay the instructor said just to put on 1 spring- this will be easy. 
• One minute later- arghhhh my abs burn!
• When the hell do I exhale and inhale?! Why am I doing it the wrong way round?

• She wants me to put my feet in the straps?! But I'll fall off this stupid reformer bed!
• Feet get placed into the straps- oh this is really nice and relaxing...two minutes later- my inner thighs are on fire!
• The instructor says we are jumping now - this will be fun! 
• Two minutes later- why does this hurt so much?!
• How can arm exercises with the straps be more painful than lifting weights?!
• Oh great, leg presses on the footbar, I will be great at these as I have strong legs. 
• 30 seconds in- I can barely move the machine! How many springs are attached to this thing- 50? Oh no the instructor says just 4....they are lying. 
• End of class - That was such a low-impact but intense class. I feel toned already! Mhy joints weren't affected, these crazy little muscles were isolated and I just lay down on my back and sat for most of the time. I love this crazy bed/machine! 

BARRE

• How painful can this class be when all you have to do is hold onto the ballet barre and bend your knees?
• Oh crap, the instructor says we can't hold onto the barre...
• I have strong legs, I'll be fine with these Plies and Squats.
• Two minutes later - why are we still doing Plies? I hate them! My legs are so weak!
• I thought I was rather coordinated and a rather good dancer until I started this class...
• My quads are shaking and now the instructor wants me to lift up onto my toes? I'll just cheat and lift my heels a centimetre off the floor.
• Why am I sweating bullets?! Why is my heart rate up, I'm just doing Pilates after all. I thought I was fit!
• When do I breathe? I have no time!
• Oh bugger, the instructor just came over and lifted my heels higher...how did she see that?!
• Why are my gluts/bottom muscles burning after just a few reps of balancing on one leg? 
• Time for arms- how hard can they be with free light weights?
• Two minutes later - my arms are in agony! Why are we doing so many reps?!
• Ab time- hopefully we will get to lie down...oh yay a ball, maybe we get to lie on it and relax....nope the ball is making my abs burn!
• Stretching time! Why is the instructor making me move as I stretch?! Just let me lie here
• End of class - wow 50 minutes went so fast! I feel so fit and so happy that is over! In fact, I feel so happy that I have completely forgotten how hard and painful that class was and will be back in a few days! 

Adapted from http://www.shape.com/fitness/trends/12-thoughts-you-have-during-your-first-pilates-class, https://agirlnamedwanda.files.wordpress.com/2015/03/exercise-would-be-so-much-more-rewarding-if-calories-screamed-in-agony-as-you-burned-them-f568c1.png

ROAST SUMAC PUMPKIN SALAD

This versatile salad could also be used as a burrito filling, which I have used several times to make the meal more 'manly' for my husband. When it gets chilly I love nothing more than pumpkin and try to incorporate it into meals at least a few times a week, whether it be roasted, steamed or in soup form. Here's my take on a roast pumpkin salad with a zesty ground sumac & lemon rub. This salad also has a summery vibe as I'm not ready to let go of the warm weather yet! 

INGREDIENTS

• 900g pumpkin, peeled, seeded & cut into thin slices
• 1 tablespoon extra virgin olive oil 
• 1 teaspoon ground sumac 
• the juice of 1 lemon
• 2 large handfuls of mixed lettuce leaves 
• 1 x 400g tin of 5 bean mix, rinsed & drained
• 50g reduced-fat feta (I used Danish), crumbled
• 1 small avocado, roughly chopped 

COOKING 

1. Preheat a fan forced oven to 200 degrees celsius. Line a large baking tray with baking paper. Either toss the pumpkin slices, olive oil, sumac and the juice of half the lemon in a large bowl OR combine the oil, sumac and lemon juice in a small bowl and brush this over each pumpkin slice. Try not to overlap the pumpkin slices, however lay them very closely together so that you have room to fit all of them. Bake for 20 minutes or until the pumpkin is golden and tender but not mushy. 

2. Meanwhile, combine the mixed lettuce leaves, beans, feta and avocado in a large serving bowl. Drizzle the remaining lemon juice and ground black pepper on top. Once the pumpkin has roasted, leave to cool for a few minutes before carefully adding to the salad. You may not want to toss the pumpkin too much or it will become mushy. 

Serves  / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 20 minutes 

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