what's new?...pop-up Pilates with Steph Prem

It was 6:15am when I rocked up to Winter Olympian Steph Prem's Premium Performance pop-up Pilates studio to try out her bootcamp class. I'd downed a shot of leftover cold drip from my fridge before leaving the house (too early to show my pillow-creased face in a cafe) and was waiting for the caffeine to kick in. I was feeling pretty tired and stale. 

However, within about a minute of meeting Steph, her energy started to rub off. She says herself that she has a "severe case of chronic enthusiasm", which is exactly what you need at 6:30am in the morning. 

After welcoming the group to the studio and checking whether anyone had any injuries, we started out with some (much needed) foam rolling. Man, my quads were sore. Then it was into the circuit, which involved a range of Pilates moves, bodyweight exercises and TRX suspension work. By the end of the class, I felt more supple, balanced and energised.

Steph is a professional snowboarder, but after suffering a career-ending back injury she rebuilt her career as a personal trainer and Pilates instructor. She's been training clients around Melbourne's parks and beaches for a while, but has recently opened up her pop-up studio. The studio is a gorgeous little loft above a clothing store on Chapel Street. There's no gym equipment, just Pilates props, TRX straps, a boxing bag and a ballet barre. Which is really all you need.

Verdict: Whilst I wasn't dripping in sweat, the class provided a full body workout with a focus on proper technique and core stability. If you have an injury, Steph will tailor the workout to suit your needs. And thanks to Steph's personality, you'll leave the class with a smile on your face.

You can find out more about Steph and Premium Performance at www.premium-performance.com. 


Whilst I was invited to attend Steph's bootcamp class for free, this review is my own opinion.

how to eat organic berries on a budget

Who loves berries? Blueberries, raspberries, blackberries, boysenberries�they are my personal fruit of choice. They provide antioxidants, vitamins, fibre and are low fructose; all good things for your body and your health.

However, there are two initial problems. First, non-organic berries have some of the highest levels of pesticide residue and second, you practically have to take a loan out to buy fresh organic berries. 

My solution?

I buy frozen organic berries (usually blueberries or raspberries), which I pick up from my local organic grocery store. The brand I buy gives me 350g for about $8, whereas your typical 100g punnet of organic blueberries or raspberries is about the same price. Freezing the berries keeps them fresh, you can keep them on standby in your freezer and from what I have read, most of the nutrients are retained. 

However, there is a third problem. Once frozen berries are defrosted, they are wet. And sometimes a bit slimy. We shouldn't judge food by its cover, but the mouthfeel of slimy berries is not enticing.

My solution?

Coconut flour. If you're familiar with this stuff you'll know that it absorbs moisture like nobody's business (i.e. do not attempt to eat it by itself as it will dry up the back of your throat and choke you - I learnt this the hard way). It also has a lovely sweet flavour that works well with naturally tart berries. 

This is how I do it (image above):

1. Tip some frozen berries into a bowl. (Blueberries work best in my opinion). 

2. Defrost the berries by sitting the bowl in some hot water (or microwaving it if you're super short on time, but this isn't ideal). 

3. Lightly mash the defrosted berries with a fork to encourage some of the juices out, then stir through some coconut flour about half a teaspoon at a time. The coconut flour will soak up the excess moisture and coat the berries, but go slowly as you don't want to dry things out. 

4. Top with coconut flakes or shaved dark chocolate.

I also use this technique to make my Berry Coconut Parfaits. 

Enjoy!

I would just like to congratulate myself for getting through this post without any "berry nice" puns. It was tempting, but I resisted.

what's new?...KOJA superfood mixes

You may have noticed KOJA's range of superfood mixes in your local health food store: they are specially formulated combinations of superfoods, nuts, seeds and berries which you can sprinkle on your breakfast, blend into smoothies or add to raw desserts and treats (which is what I did to create the above slice�more info below).

In the interests of full disclosure, I was sent a free sample of KOJA's Daily superfood mix to try. Because I fell in love with it, I'm reviewing it here. I often get sent products to try for free, but my reviews will always be my own opinion. If I'm not so keen on a product, I may simply choose not to write about it.

Why do I love the KOJA mixes? 

Because, as they say themselves, they are a real food alternative to supplements and pills. They are packed with vitamins and minerals and taste great. I always prefer whole foods over supplements wherever possible: why take a pill when you could eat something instead? (I like eating). 

KOJA Daily superfood mix.
Good enough to eat by itself with a spoon (which I did).

Add it to raw treats, like my Chewy KOJA Slice

The mixes are the perfect addition to raw treats. They add crunch, flavour and extra nutrients. I used the KOJA Daily mix to make the Chewy KOJA Slice pictured above. The slice is a chewy, raw, gluten-free, grain-free, refined sugar-free treat packed with healthy fats, protein and antioxidants. You can find the recipe on the KOJA website here (thank you KOJA for publishing it!). 

I was also lucky enough to be interviewed by the lovely team at KOJA about how I maintain a healthy lifestyle and deal with criticism about my choices, which you can read here.

Verdict

The KOJA mixes are a delicious way to add a nutrient boost to your breakfast, smoothies or treats.

You can find out more about the range here.

spiced carrot mug-cake...with a collagen hit

I've been making this in the mornings when I feel like something warm and spiced for breakfast (instead of my standard leftover-dinner-meat-and-veg). I just chuck all the ingredients into a ramekin or mug, whisk together with a fork, microwave for a minute or so and then cover it with some baking paper or foil and take it with me to work. By the time I'm at my desk, it's cooled just enough to be ready to eat: warm and delicious. I know microwaving isn't ideal, but sometimes that's all I have time for. You could bake it in the oven instead if you have more time.

The "collagen hit" comes from the addition of Great Lakes Collagen Hydrolysate. It's a concentrated combination of amino acids in powder form (derived from beef) which apparetly supports the re-production of blood cells and repair of connective tissue. I've been doing a fair bit of sparring recently at Muay Thai so I've been copping a bit of a bashing, but I feel like the collagen has been helping with my recovery. I take a tablespoon or so each day, either dissolved in water or in a mug-cake like this one. It's flavourless and blends well into hot or cold liquids. A good friend of mine got me onto it (thanks Tristan!) and I buy it from Cannings in Melbourne (where I get all my free-range meat and eggs). You can also buy it online. 

I don't add any sweetener to the recipe as the carrot provides sweetness, but you could add a teaspoon or so of your preferred sweetener if you like. Once it's cooked, I take a spoonful from the top and then fill the hole with some shredded coconut. It's also delicious eaten with some thick Greek yogurt or coconut yoghurt.

ingredients

1 free-range egg

1 tbsp Great Lakes Collagen Hydrolysate (optional)

1 large carrot, or 2 small ones, finely grated *

� tsp vanilla powder or extract

� tsp ground cinnamon

Pinch of ground nutmeg

1 tbsp unsweetened desiccated coconut

1 tbsp coconut flour

Splash of water, coconut milk or nut milk

Extra unsweetened desiccated coconut or yoghurt to serve

preparation

1. Crack the egg into a ramekin or large mug. Add the Great Lakes Collagen (if using) and whisk well with a fork. Whisk in the grated carrot, vanilla, cinnamon, nutmeg, coconut and coconut flour. You may need to add a few splashes of water (or coconut milk or nut milk) to thin the mixture. You want it to be about the consistency of thick cream.

2. Microwave for about 1 minute, then check on it. You may need to do another couple of 20 second intervals to cook it through. Just make sure you don't overcook it, otherwise it will dry out. I usually take it out when the centre of the top is still slightly gooey.

3. Serve with extra coconut or yoghurt.

* I use a microplane grater to finely grate the carrot. Having it finely grated means the carrot is more evenly distributed throughout the mixture to keep it nice and moist (aah! I hate that word).

meet Dr Hannah...

Dr Hannah Pickford is a former All-Australian Basketball player, chiropractor, martial artist and is currently completing a Masters in Human Nutrition (just a bit of an all-rounder!). When she isn�t seeing patients, kicking bags or lifting weights, she�s researching the current medical literature or recording episodes with the Vitality Hackers�a free podcast that is released weekly on iTunes (check it out here). 

One topic that has been on my mind recently is leaky gut. Sorry, what now? Yes. Your gut may be �leaking� and causing you a range of ailments. I asked Dr Hannah to explain.

Over to Dr H...


Have you noticed the rising incidence of chronic disease surrounding you and ever wondered�. What are we doing wrong?

Why are the disease rates rising�..? Why are we the most infertile, overweight and chronically ill humans to walk the earth? Why do conditions such as allergies, depression and auto-immunity seem to increase in incidence year after year?

Why will 1 in 2 men and 1 in 3 women be diagnosed with cancer this year? And why, in the last decade have heart disease rates increased over 18 precent (2)? Even more alarming is that depression affects over 2.1 million people in Australia and the numbers just keep on rising (1). So� What is driving it?

There is emerging evidence that the dramatic rise of these diseases is not due to genetics or random chance but instead might be due to changes within our current environment. One HUGE element to consider is the health of your gut: your internal environment.

Leading researchers are now suggesting that maintaining the integrity of the gut lining is instrumental for preventing the onset of several chronic conditions. The following is a brief list of conditions that are linked to poor gut health (there are over 600!!):

- Infertility

- Inflammatory Bowel Disease
- Fatigue
- Acne
- Celiac Disease
- Type 1 diabetes
- Multiple sclerosis
- Rheumatoid Arthritis
- Lupus
- Narcolepsy
- Schizophrenia
- Autism
- Depression
- Huntington�s
- Non-Hodgkin�s lymphoma
- Hypothyroidism

For an extended period of time, within alternative medicine, �leaky gut� has been considered the main culprit for a wide range of human ailments, a theory that has been largely ignored by the western medical fraternity. However, the tide has turned with a recent explosion within the literature regarding �intestinal permeability� (fancy name for leaky gut) and its association with disease, and in particular auto-immunity.

Dr Alessio Fasano published some ground-breaking research that suggested autoimmune disease could have intestinal permeability as a PRE-CONDITION and that, in fact without it, the disease might not even manifest (5). Interesting stuff. Even more interesting is that it was found through rat research that any increase in permeability led to a DIRECT increase of auto-immune disease symptoms.

This explosion in gut research is compelling, however this concept is not actually new, after all it was Hippocrates himself who said some 2000 years ago that

                                  �� all disease begins in the gut.�

Well that�s awkward.

Anyway now that we have finally caught up� lets get down to business.

So leaky gut�. The what, the why and the how�.

1) What is Leaky Gut?

You are a big donut. Just a body, around a hollow tube, that runs all the way from your mouth to your butt. Now the lining of this tube separates you from the outside world and this is crucial because there is stuff that you definitely WANT to keep out, like pathogens, toxins, large proteins and, of course there is stuff you WANT to come in, like�. nutrients.

Now 75% of your immune system is comprised within this tube lining and this is your main defence from the outside world. Leaky gut is when the intestinal cell junctions become compromised, and the normally restricted net is loosened, thus allowing greater access of undesirable particles straight into your blood stream (3)!   

2) Why do you get it? 

There are many lifestyle factors at play but the main culprits are emotional stress and food, with grains playing a leading role. There is a protein called zonulin which when activated increases the �leakiness� of your gut, basically telling your intestinal cells to open up and let stuff in. Now this is works just fine until our friend GLIADIN comes into the body and activates zonulin release � artificially triggering your gut to OPEN UP. Gliadin makes up part of the protein gluten, which is found in wheat, barely, and rye, a substance that is highly intolerable to people with celiac disease. Dr Fasano found that the rats with the highest permeability, meaning most �leakiest� also had the highest rates of intestinal levels of zonulin, all of which resulted from exposure to gliadin (5). In short, if you are eating lots of gluten containing grains, you have compromised this normally tightly regulated system!  

3) How to fix it!

So this gets a little more complicated but here is the dumbed down, abbreviated version�. (Please listen to the podcast here for more info).

- Stop eating gluten containing grains

- Identify other food triggers unique to you
- Reduce emotional stress
- Remove infections like parasites, bad bacteria, candida
- Put good bacteria back in � fermented foods, probiotics
- Consume a nutrient dense diet � vegetables, meats, good fats
- Increase Omega 3 fats intake � fish oils (anti-inflammatory)
- Decrease Omega 6 fat intake � Vegetable oils, Grains � (pro-inflammatory)
- Repair the Gut lining � bone broth, glutamine supplementation

Now if you are really broken, you might need to consider a GAPS style approach whereby you avoid any products that will further inflame your gut lining. Now this includes avoiding raw vegetables, fruits, nightshades and especially the non-starchy, fibrous vegies like broccoli and cabbage. This is trickier, so I would seek out a health care provider that is well versed in repairing your insides like an integrative general practitioner! I would also encourage you to read GAPS by Dr Natasha Campbell-McBride which you can get here!

In summary, your gut is where you digest and absorb your nutrients, and the bacteria that reside within your body can determine your health status. The lining of your gut is your main immune defence from the outside world, so make sure you look after it with proper stress management, adequate sleep, a reduced or gluten-free diet and a high consumption of nutrient dense foods like fermented vegetables, liver and bone broths.

Remember, changing your lifestyle will always be the only way to avoid chronic disease, so keep informed, eat well, move often and live long.

Until next time,

Keep that gut plugged!

Dr H

www.themodernamazon.com

Podcast: Vitality Hackers

1) www.abs.gov.au

2) http://www.cancer.org.au/about-cancer/what-is-cancer/facts-and-figures.html
3) www.chriskresser.com
4) http://www.todaysdietitian.com/newarchives/021313p38.shtml
5) A. Fasano : Zonulin, a newly discovered modulator of intestinal permeability and its expression in coeliac disease THE LANCET � Vol 355 � April 29, 2000 1519


Thank you Dr Hannah for breaking it down for us (no pun intended). You can find more from Hannah at themodernamazon.com, vitalityhackers.com and you can follow her on Instagram.

pantry staples for healthy baking

New to the whole grain-free, gluten-free, dairy-free, fructose-free, low sugar baking scene? This post is for you! A few of you have asked for some information about the health food ingredients that I use in my recipes, so here we go.  

Before I start, I just want to reiterate my position on 'healthy baking'. It's no secret that I love to bake healthier treats. However, I have two points to make. First, there's nothing wrong with indulging in a 'normal' dessert or treat every now and then. I do, I just don't make a habit of it. Some of us need to be careful not to develop a weird relationship with food where we go into meltdown if we eat a bit of processed sugar. Second, I try and keep 'healthy treats' as treats. It's not a great idea to live on them (however tempting!). I still make sure I eat my meat and vegetables first.   

So. On to the post...

I haven't included sources for the following information - it's my basic understanding accumulated over the years, largely from reading food labels and picking the brains of staff at various health food stores. If you're after more detail, Google is your friend! 

Raw cacao powder: This is one of my favourite things. When cacao beans are cold-pressed, the fat is removed (cacao butter), leaving raw cacao powder. When people talk about the anti-oxidant benefits of 'chocolate' they are referring to the benefits of raw cacao. Standard cocoa powder has usually been roasted (destroying the anti-oxidants) and sugar or sweeteners are often added (always read the label!). I add raw cacao powder to my raw chocolate recipes, like my Raw Hazelnut Chocolates or my Raw Chocolate Mousse Tarts.

Raw cacao butter: The fat component of the cacao bean. You can melt it down and blend it with raw cacao powder to make raw chocolate. It has a creamy, melt-in-your-mouth texture. I buy it in little buttons from the health food store for easy melting (place in a bowl, partially submerge the bowl in hot water and stir occasionally until melted). If you buy it in a large block, shave it into little pieces with a knife to speed up the melting time. You can also microwave it to melt, but this isn't ideal. I use it in my Unsweetened Bliss Balls or in Lana Jankovic's White Chocolate & Raspberry Cups. 

Raw cacao nibs: These just shelled and crushed cacao beans. I use them as a substitute for chocolate chips or to add chocolate-y crunch. I also just eat them by themselves, but they are quite bitter, like a very dark chocolate. They won't melt like normal chocolate chips.

Dark (85% cocoa or higher) chocolate: I often use this in my recipes if I can't be bothered making raw chocolate. I always go for 85% cocoa or higher to keep the sugar low. If the ingredients list says "85% cocoa solids", the bar will contain about 15% sugar or sweetener. So a 70% cocoa chocolate will contain about 30% sugar or sweetener, which is getting high. I use an 85% cocoa chocolate to coat my Chocolate Almond Truffles.

Raw virgin (or extra virgin) coconut oil: Great to use when baking treats as it has a naturally sweet flavour. It's also a good alternative to butter if you're dairy-free. Different brands often taste quite different. Some that I've tried have tasted weird and made me feel sick. My favourite brand is INDAH, which I think has the best flavour and it's pure white (a sign that it has been made with fresh coconuts). �Raw� means that it has been cold-pressed to preserve it's health benefits. I asked INDAH's founder Teisha Lowry to give us a run down on coconut oil here.

Extra virgin olive oil (cold-pressed): This is probably familiar to most people. I think it�s important to buy extra virgin, cold-pressed olive oil as many of the health benefits are destroyed during the heat-processing of cheaper olive oils. It also tastes way better (in my opinion). I use it mainly for dressing salads or vegetables and for cooking at low-medium temperatures.

Nut butter: (i.e. almond butter, hazelnut butter, peanut butter). Nut butters are made by grinding nuts until they form a paste. When buying nut butters, always check the ingredients label to make sure no sugar or vegetable oils have been added (particularly for peanut butter). Health food stores often have machines loaded with nuts that grind them down on the spot to give you fresh nut butter (and it's usually cheaper). Baking with it adds creaminess and great flavour. I personally have to limit how often I buy nut butters because I tend to dip the spoon in too many times and go thought it WAY too quickly. I use it in my Chocolate Protein Cookies.

Nut flours, nut meals or ground nuts: (i.e. almond meal, ground hazelnuts). These are just nuts ground to a 'flour' consistency. You can make your own by whizzing whole nuts in a food processor. They're a useful substitute for wheat flour in baking. They also keep things nice and moist (ahh! sorry I hate that word). I use ground almonds in my Coconut, Almond & Flax Loaf.

Tahini: Similar to nut butters but made from ground sesame seeds. I usually use hulled tahini (made from hulled sesame seeds) because unhulled tahini has a more bitter flavour. I use it to make my Carrot & Tahini Balls.

Coconut flour: Coconut flour is made by removing the fat from dried coconut. It is high in fibre and a useful substitute for wheat flour or nut flours (for people who can�t tolerate nuts). You have to go easy with it though; it�s very absorbent so a little goes a long way. When baking, you need to make sure you add enough liquid and/or eggs to bind it together and keep it from going too dry. It�s great for soaking up excess moisture in batters. It has a sweet flavour, so I mainly use it to bake sweet food. I use it to make my popular Banana Bread.  

A word of caution: DO NOT eat coconut flour by itself (anyone else had this unfortunate experience?). I did this once, thinking "ooh it smells so nice, perhaps I'll try a spoonful" and it stuck to the back of my throat and I nearly choked.

Chia seeds: You can get black or white chia seeds. People say they taste the same, but I prefer the white ones. They absorb moisture (leave them in some liquid for a few minutes and they swell), so great to add to baking if a mixture is too wet. They give a nice crunch. I use them in my Chia Fish Cakes.

Shredded or desiccated coconut: This is dried coconut flesh that has been shredded or processed into a powder. It adds great flavour and moist-ness (ahh!) to baking. When buying it, always check the ingredient list to make sure it doesn�t contain preservatives or added sugar. The only ingredient should be coconut.

Rice malt syrup: This is made from fermented cooked rice. It has a mild, caramel-y flavour. I prefer it to other sweeteners, such as dates, agave and maple syrup, because it's fructose-free. I talk about why I limit fructose here.

Himalayan crystal salt: A less processed form of salt that contains beneficial minerals. I buy it finely ground from the heath food store. Adding a pinch of salt to recipes (including sweet recipes) brings out the flavours in the ingredients. Sea salt is a good alternative if you can't find Himalayan crystal salt.

Vanilla Extract: You've probably seen vanilla extract (or essence) in the supermarket. Vanilla essence is artificial vanilla flavour. I don't like it's flavour. Vanilla extract is made from vanilla beans, but sugar (or glucose syrup) is often added. I buy a pure vanilla extract from the health food store that doesn't contain sugar. But using a vanilla extract with sugar added isn't the end of the world (you'd usually only use a small amount).

Vanilla Powder: This is made by grinding up vanilla pods. It's amazing, but hard to find and expensive. I use it in my Vanilla & Coconut Balls, but you could always substitute vanilla extract.

Pure Peppermint Oil: This is great for digestion and adds an intense minty flavour. You can buy it at health food shops. Just make sure it�s therapeutic grade peppermint oil that can be ingested (and not an essential oil made for aromatherapy or external use). If you can�t find it, you could use peppermint extract or essence instead (available at most supermarkets). I use it in my Peppermint & Cacao Balls and my Raw Choc-Mint Protein Slice.

what's new?...KX Barre

As more and more people start jumping on the health and fitness bandwagon, a new fitness craze or super health food product seems to be coming out weekly. To add my two cents into the mix, I�ve decided to start a �what�s new?� segment, where I will review the latest health and fitness trends and provide my verdict (for what it�s worth).

 

To kick things off, the lovely people at KX Pilates invited me to try one of their new KX Barre classes.

I was given a free class in exchange for a review. The review is my own opinion - I�m not being paid to say good things!

 

Inspired by the training undertaken by dancers, KX Barre incorporates a mixture of ballet barre exercises, Pilates and cardio. I opted to try the Barre Sculpt class, as it promises a full body workout that strengthens, lengthens and tones your muscles (yes please!).

 

Coming from a background of high intensity strength and conditioning training (I did CrossFit for 2 years, now I do kickboxing and Muay Thai), I did wonder whether the class would actually give me a good workout. Well, it did. I was buggered by the end. Not dripping in sweat, but it felt like every muscle in my body had been worked hard. I especially felt it in my inner thighs and glutes a.k.a. my bum (glute medius, maximus, minimus�the lot).

 

What can you expect from the workout? Lots of pli�s, leg raises, kicks, arm circles with weights, Pilates-style abdominal work and a good stretch at the end. The movements simply use your body weight, resistance bands or small hand weights, so it�s all about muscle endurance. 

Pilates-style abdominal work with resistance bands

I did ballet growing up, so I really enjoyed the class�s ballet flavour. But you don�t need any dance training to do the classes. I�d say that once you�ve learnt the movements over a couple of classes, you�ll be set. The classes are small, so the instructor gets around to everyone to help with technique.

Verdict: If you�re looking to improve muscle endurance, lengthen your muscles and improve your balance and co-ordination, KX Barre classes are for you.

For locations and to book classes, go to the KX Pilates website www.kxpilates.com.au.