Just to prove a point…an entertaining VIDEO on CARDIO!

Despite my rantings on the wasted efforts of cardio..I still get a lot of girls asking me what type of cardio is best? Or WHY IS CARDIO SO BAD?

FIrst things first, do what you LOVE to do, as moving about is so important, especially for those who have office jobs!

But, if you are stressed to the eyeballs and struggling with the ”all or nothing’ weakness of some women’s fat loss pursuits, than may I  suggest you watch this video?

Once again the importance of nutrition when it comes to nourishing your body and fuelling it with the right type of energy is paramount. Don’t waste your time running to ‘burn’ off calories if you aren’t eating optimally. That being said, why not add some weight training into your ‘regime’ and go for a beautiful walk as well? We are blessed in Australia to have fine weather…so use it!

The reality is, cardio ain’t that special when it comes to fat loss.

While the below video is a little extreme. It has a point.

And yes, while not many of us go and consume pizza on a regular basis, may I point out that 3 minutes of intense running didn’t so much as ‘burn off’ a piece of toast. An hour long jog probably won’t do much more.

Once again…
Cardio loses against diet.

So if time isn’t on your side, take an hour to prepare some nourishing meals….rather than take an hour to slog it out on the pavement. The former is far more stress relieving, won’t cause oxidative damage and will nourish you above and beyond the hour investment.

And if you LOVE exercise like I do…try squatting weights heavier than yourself!

Sugar Free Muesli Bar!

I love muesli bars.

I have fond memories of being able to choose which flavour of Muesli Bar would be in our lunchbox for the week.

For me it was Chewy Choc Chip or Yoghurt Topped Apricot.

And don’t even get me started on the flavour of butter and oats combined (ergo a good moist Anzac Cookie)

But let’s have a look at the average contents of your store bought Muesli Bar

 rolled oats (28%), whole wheat (10%)], glucose (wheat), sugar, dried apricot (9%), vegetable oil [emulsifier (soy lecithin), antioxidants (304, 306)], coconut, maize starch, humectants (420, 422), dried apple, rice flour, oat flour, skim milk powder, honey, emulsifier (soy lecithin), food acid (citric), natural flavour, preservative (220)*.

 

Hmm…I never liked numbers…. perhaps that’s why I don’t like eating them either.

 Just looking at the above is enough of an answer as to why there are so many food allergies.

But back to the Muesli Bar….

As I like to limit the amount of sugar I eat, I have struggled to concoct a muesli bar that I would be happy to eat.

 Several have been made- but they have bordered on cakey rather than chewy.

 Disastrous I tell you.

 So this is why I am super proud to bring you my latest kitchen pursuit that lives up to its name.

It’s a Muesli Bar…that is what it is.

 In fact, don’t even bother to introduce your offer of a muesli bar with the fact that it is gluten, sugar and lactose free….just offer….and watch them consumed.

 

Enough Said? 

Muesli Bars without the Crap

80g of Gluten Free Oats (or GF Muesli Mix)

90g of Vanilla Whey Protein (make sure it is pure without any funky additives)

100g of Natvia

100g Sprouted Dehydrated Buckwheat (if you don’t have, just add more oats)

40g Shredded Coconut

70g Butter or Coconut Oil

Dash of Celtic Sea Salt

(feel free to ad extras…I just like my bars simple!)

 

Method:

  1. Preheat the oven to 180 degrees and line a square cake tin with baking paper.
  2. Combine your dry ingredients together in a large mixing bowl
  3. Melt the fat with the Natvia in a small saucepan over low heat
  4. Combine the two and then press into the lined cake tin until even.
  5. Pop in the oven for about 30 minutes until crispy and golden!

 

Makes 8 Muesli Bars!

 

Yummo!

 

 

Health to Glow Episode 12 – DIY Cleaning Products..for the time poor

I am the first person to admit that I am slap dash and lack attention to detail at the best of times (hairbrush? eye brows?  potential typo in post should go back and re-check…urghh to hard!)

Which is why I implore you to watch this video and see how EASY it is to make your own NON-TOXIC cleaners.

There is something massively satisfying about making your own from scratch, particularly when it is pathetically simple.

I feel chuffed.

A little smug.

That my house smells like lavendar, peppermint, ylang ylang…whatever suits the mood and has been scrubbed to perfection (well my version of it) without the need to invest in suspect blue goops that clear the nose and throat like Vix Vapour Rub.

Further to the point, I am not inhaling weird plastic by products that have been shown time and time again to disrupt the endocrine system ergo your hormones/period/ fertility (this is among other things…but given the vast majority of my readers are women I will get to the heart of the matter)

As I have PCOS, I am cautious to adopt any practice that will further my already corrupted body!

So- with this all said and done….

..please sit down, watch, get  a pen, jot down what you require on the back of your hand and get domestic in the name of household and environmental cleanliness! 

 

 

 

 

Top 6 REASONS to EAT BUTTER

Butter???

Like so many NATURAL foods (hello red meat and egg yolks) butter has had a bad wrap.

And despite several recent studies highlighting the fallacy of saturated fat and its impact on heart disease I know it is hard to take a leap of faith and swap your ‘heath spread’ for the real tasty deal.

If you are in fact worried – perhaps take heed of the recent meta-analysis conducted at Harvard, where all the research regarding saturated fat and heart disease (21 different case studies) were compiled and examined. The resounding conclusion being that..

“….there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk (of heart disease).”

But I digress…

As I have discussed before, butter  (like all fats) is vital for your body to take in several key nutrients found in vegetables.  Think vitamins A,D,E and K – all of which are readily available in veggies so long as you add a fat.

BUT if you are still worried about adding butter BACK IN to your diet (nom nom) here are

my top 6 reasons pasture fed, organic butter is the original super food.

1. It has buckets of Vitamin A.

And it’s readily absorbed by your body in the form you get from butter. While carrots and sweet potato do have vitamin A, you need fat to absorb it. So why not eat butter instead? Or bake your sweet potato in coconut oil?  On a superficial level, Vitamin A is necessary for ‘younger looking skin’, needles to say, you know where I’m spreading.

2. It has a minimal amount of polyunsaturated fat. (Omega 6)

And if you have or still do consume a relative amount of pre-packaged food (even supposedly healthy stuff) chances are you are getting a good flood of the stuff already. Ease up buddy! PUFA’s aren’t that stable and easily become oxidized in our bodies. This generates free radicals, (oxidative stress) which predisposes us to a host of wonderful modern diseases like cancer and heart disease. Given that the optimal ratio of Omega 3 to 6 is 1:1 and most Australians are hanging out at around 1:10, it is vital to start being a little more selective in your fat intake.

With butter sitting at around 65-70% saturated fat – it is not going to tax your body like other less stable Omega 6’s are.

As a quick aside- Omega 6’s aren’t bad…it’s just too easy to O.D. on them in this day and age. Also, given how much oxidative stress we are exposed to on a daily basis, I say the less stress we can ingest the better.

3.  It has your K2 covered

And if you had no idea that K2 existed, and was ‘like tots amaze balls’ (officially in the dictionary now apparently) please get yourself acquainted. Vitamin K2 is integral for bone health, heart health and has a starring role in dental health (and if anyone knows my obsession with pearly whites you know I am rather hooked)

The much-touted dentist Weston A. Price even claimed that modern day physical degeneration was in part caused by a lack of the stuff. He noted that in the primitive societies he studied, most of its inhabitants had broad faces and dental arches – which enabled them to carry invariably straight teeth with enough room for their wisdom teeth. This is in distinct contrast to the narrow dental arches, crowded teeth and narrow faces prevalent today, that prevent full development of our pearly whites – resulting in braces, extractions and the need for orthodontics in the first place…

Oh butter where art thou?

4. Butyric Acid is bountiful!

Butyric acid is a fatty acid that holds a vital role in your metabolism. So vital that a few supplement guys keen on making a penny or two have been selling it as a fat burning supplement. The evidence is there, so I can’t fault them. One study in particular demonstrated butyric acid reversed metabolic syndrome side affects (aka obesity or insulin resistance) and made the mice leaner and less likely to over eat. But instead of buying a little pill filled with ‘fatty acids’ why not eat butter?

 5. HAS CLA in SPADES!

Also a fat burning supplement on the market ( I am seeing a slimming trend here) CLA has been shown to

–       increase metabolism

–       increase lean muscle mass

–       lower insulin resistance

–       reduce food allergies

It is little wonder that many health scientists attribute a deficiency in CLA to the host of metabolic diseases and food allergies we see present today.

To manufacture the best and MOST CLA, cows must be fed grass (i.e. allowed to roam freely) rather than fattened in feedlots. Several studies have shown that meat from pasture raised cows have as much as four times the amount of CLA as their unhappy cow cousin.

So if you are keen on adding quality butter into your diet- try and invest in one that lives up to its name and is truly pastured. Like this one.  You will know when the butter is REAL as it is a vibrant YELLOW unlike its cheap, white counterpart. Conventional butter will never have the same nutrients as grass fed cows, simply because the diet of the unhappy cow can’t supply proper nutrition for the cow and you in turn.

And, at the end of the day, I want to buy from a place that cultivates a happy cow.

Don’t you?

 

 

Health to Glow Episode 11- Mercury OverLOAD!

Mercury overload is quite common and many people don’t even know they have it.

But after getting a hair analysis test the results were in – we both had highly toxic levels of mercury in our system. I blame my tuna addiction while backpacking. But apparently just living in Sydney is enough!

Indeed, it is only when I found out I had it and started talking about it, I discovered how prevalent it was!

Thus began our journey to clean and heal ourselves from the inside out.

This is where I stumbled upon the wonders of tea to heal. And now I just drink this because it is

good for your skin!

Sarah Wilson has also written extensively on the process of detoxing mercury. 

Have you experienced high levels of mercury? If so how did you heal yourself?

My Sugar Free Afternoon Snack!

So it’s ‘SUGAR FREE SEPTEMBER’ in the blogosphere and I have had MANY requests for sugar free alternatives to satisfy that sweet afternoon temptation.

First things first though –

Sweet cravings usually means you are:

1. Sleep Deprived (go to bed early tonight)

2. Stressed (take one thing off your to-do list)

3. Hormonal (eat the dam chocolate)

4. Reinforcing bad habits by always turning to something sweet in the afternoon.

On the matter of sleep. If you deprive your body of the necessary shuteye required for repair your body will try to ‘repair’ itself the next day.

To do this, your body releases growth hormone, stimulating ghrelin – your hunger hormone.

Needless to say you crave easy, accessible forms of energy i.e. sugar.

Regardless of this rant – I too am human and like something sweet in my life. Particularly with this warmer weather I ADORE ice cream. But I am not keen on most store bought products as they are filled with suspect numbers, soy lecithin and vegetable gums…to name but a few.

Hence, I invented my next best alternative!

Sugar Free, Protein Packed Ice Cream!

If you are keen for ice cream but hate the preservative ridden alternatives and lack time – try this on for size!

Protein Cheesecake Low Carb Ice Cream for ONE! 

Ingredients:
150g of cottage cheese or ricotta cheese (good quality means everything on the label makes sense to you)
¼ cup of water/almond milk/coconut milk
1 scoop of protein powder
Pinch of Vanilla powder
1 tsp of liquid stevia
1 tray of ice cubes (about 10-12 small ones)
1 tbs of Chia seeds (not necessary – they were sitting next to my blender so I thought why not?)

Method:
Combine ingredients, except for water in a blender or magic bullet. Add half the water and blend. If more water is required – add the remaining water. The water is purely to get the blender going – less is more. Puree the mixture until smooth and free of lumps, scraping down the blender as required.

Et Voila!

Serve immediately, otherwise the ice will melt somewhat. (Which is ok – just more of a thick smoothie then)

I love this at the moment- especially with this beautifully balmy weather we are having.

Oh – and for the purists who read my blog – (I love you…BUT) yes this isn’t typical ice cream, made with quality egg yolks and milk. However- as a kitchen cheat – this deserves me a gold medal!

HAPPY FRIDAY!

Health to Glow Episode 10- SMOOTHIES! Yum!

This week watch Mel and I whip up TWO delicious smoothies using Coconut Water.

Mel and I were lucky enough to stumble upon CHI coconut water which is the

LOWEST SUGAR

coconut water on the Australian market.

More importantly, it is the only coconut water that I have found comes vaguely close to the REAL thing!

If you want a laugh, have a look at me trying to down a banana smoothie at the end…

Anyone who knows me, knows I HATE BANANA’s! 

The things I do in the name of education/entertainment/heath….