Dry body brushing - A word from Miranda Kerr

Cellulite and untoned skin is a problem that plagues many of us women and can be difficult to eradicate, even with a consistent healthy diet and dedicated exercise regime. Many expensive treatments target women's woes of skin rippling but the market is still divided on whether these services are worth the time and expense. A simple and affordable method to improving skin firmness is dry body brushing, which stimulates circulation and helps to flush out toxins. The key to using a body brush is using it on dry skin, focussing on the legs and buttocks, using motions towards your heart, which is key to flushing out the toxins correctly.

Miranda Kerr advocates dry body brushing daily; “It promotes movement of the lymphatic system, improves circulation, and leaves your skin feeling softer and smoother”.

How to Dry Body Brush:

1. Begin by standing.
2. Start by brushing left to right leg, which is naturally relaxing for the body. Use upward motions, in one clean stoke. Brush from ankle to calf, then from knee to upper thigh.
3. Brush over your knees twice to remove a built up of dry skin. Knees can also hold toxins and fluid.
4. Vigorously brush your buttocks in an upward motion and concentrate on your upper thigh in this movement.
5. Clockwise circular motions around the stomach help improve circulation.

Remember to use a pressure that feels comfortable and do not brush over inflamed skin. After your shower, make sure to moisturize thoroughly, as dry body brushing will eliminate your dead skin cells. 

Skinny Yoghurt Drops

I used to love indulging in a bag of those ridiculously addictive yoghurt drops, until I realized it was like engulfing handfuls of white chocolate! Packed with sugar and fat, they were not such a healthy treat. Hence why I was delighted to find this clever little idea for homemade yoghurt drops that are actually good for you and so easy to make! Simply pick your favourite yoghurt of choice, pipe onto a tray (you can use a small plastic bag with a hole cut out), and freeze for one hour. Remember to pick your yoghurt choice wisely too. Lots of yoghurts are full of sugar, and milk products can be hard for some to digest. Sheep's milk yoghurt is easier on your digestion, and soy or coconut milk yoghurts are free from lactose. Plain yoghurt is always a good option too, which you can flavour to your own preference, using honey, pureed fruits or stevia sweetener if you want it sugar free. Thanks to One Good Thing by Jillee for the idea.

Flaxseed, almond and cranberry bites

Perfect for keeping those hunger pains at bay in between meals, these bites are high in protein and healthy fats, yet free from sugar, meaning this snack will help keep your blood sugar levels stable and make you feel full for longer. They contain flaxseed, which is high in most of the B vitamins, magnesium, omega-3 fatty acids, dietary fibre and low in carbohydrates. You can buy flaxseed at most groceries stores in the health food section, it looks like ground nuts. Make sure to keep flaxseed in a cool place in your pantry or in the fridge as the mix can expire if not stored correctly. These tasty little bites will keep for several days in the fridge, secured in an airtight container.

Flaxseed, almond and cranberry bites

Makes 15

Ingredients:

• 200 grams of almond meal (processed almonds)
• 2 tablespoons of almond butter
• 1 tablespoon of coconut oil
• 1/4 cup of flaxseed
• 4 sachets of stevia sweetener (I use Natvia brand)
• 2 handfuls of crasins (dried cranberries)

Method:

1. In a large bowl, mix together the almond meal and flaxseed.
2. On a low heat, warm the almond butter and coconut oil until slightly melted. Add in the stevia crystals and mix until dissolved.
3. Add the melted mixture into the almond meal and flaxseed. Pour in the craisins and stir until the mixture is combined. If the mixture seems to wet, you can add more flaxseed.
4. Spoon out a small tablespoon of the mixture and roll into a ball. Repeat until all the mixture is used. Of course, you can make them as big or as small as you like.

Calories: 70 calories per ball (if you make 15 with the above quantities)

Valentine's Day gluten-free chocolate fondant

Chocolate is synonymous with love; rich and addictive, chocolate is the flavor of romance. Knowing this and the fact that I knew anything chocolate would be a hit, I decided to create a dessert fit for the day of celebrating love. One of the best chocolate desserts is undoubtedly the chocolate fondant; crisp and cakey moist sponge encasing a molten lava centre oozing chocolate decadence. I made my fondant gluten free, which is actually quite simple when you replace the plain flour with gluten-free flour. For the chocolate component, I used 100 grams of dark chocolate and 100 grams of milk chocolate because I find dark chocolate creates a fondant that is almost too rich; the milk chocolate adds a lighter flavor. If you prefer the intense dark chocolate taste, use all dark chocolate but add a couple of tablespoons of brown sugar (in addition to the 1/4 cup) to compensate.

Valentine's Day gluten-free chocolate fondant for two 

Ingredients:

• 100 grams of good-quality cooking milk chocolate 
• 100 grams of good-quality cooking dark chocolate 
• 2 eggs
• 2 tablespoons of gluten-free plain flour (or regular flour if preferred) 
• 50 grams of butter
• 1/4 cup of brown sugar

Method:

1. Preheat the oven to 180 degrees.
2. Melt the chocolate and butter in a large microwave safe bowl. Heat on a low-wattage and check regularly to ensure the chocolate doesn't burn.
3. Add the sugar and mix until dissolved. Add the eggs and stir until combined. Sift in the flour.
4. Grease two large (250ml) ramekins with butter and dust with sugar until covered to create a barrier.
5. Pour in the mixture between each ramekin and bake for 20-25 minutes.
6. Take out and leave to rest for 10 minutes.

Serve with vanilla ice cream and fresh berries. 

Happy Valentine's Day! 

xoxo

Gluten-free Gospel: Banana Pancakes from My New Roots

Taken from My New Roots

Gluten-free Gospel 

Gluten-free diets have become uber-trendy in the past couple years as celebrities have plugged the lifestyle as a savior for their overall health and wellness. But why would someone go gluten free if they didn’t have to? Good question. Does it seem like cool-kid train has left the station heading towards the Promised Land, while you’re still standing on the platform? It’s okay; I think you’re cool. But here’s the low-down on gluten-free eating in case you want to buy a ticket for later. 

What is Gluten?

Gluten is the natural protein found in many grains, such as wheat, rye, barley, and spelt. Despite recent uproar and confusion, gluten is not bad for you. Some people however, have an autoimmune form of gluten intolerance known as Celiac disease and cannot digest it. Celiac disease affects nearly 3 million Americans, and those affected must avoid allfoods and food products that even come into contact with gluten-containing grains. 

Are oats gluten-free?

Short answer, yes. Oats are inherently gluten-free, but are very often grown with or processed in facilities that also handle wheat and/or other gluten-containing grains. Because oats become contaminated with gluten in this way, they are often not safe for Celiacs. However, some companies have developed dedicated processing facilities for oats only, making them safe for those who cannot tolerate any gluten whatsoever. These companies include: Bob’s Red Mill,Cream Hill Estates, GF Harvest, Avena Foods, Legacy Valley (Montana Monster Munchies), and Gifts of Nature.

Click here for a discussion on oats in the gluten-free diet or visit Health Canada’s website for an extensive technical review on the safety of oats in the GF diet.

Should you go gluten-free?

Many people who are not affected by Celiac disease are making the switch to a gluten-free diet, claiming that it helps them lose weight, gain energy, improve concentration etc. Of course there can be something to that as we are all very different and react to foods in very different ways – some people find that eliminating gluten, or even just wheat makes them feel dramatically better than they did before. Great! But as we all search in vain for the “miracle diet” that will make us feel amazing, look our best, and allow us to take over the world, we must remember that there isn’t one right answer. We have to take time to listen to ourselves, and give our own bodies a real chance to tell us what is best for us. Even if your best friend gives up gluten and feels incredible, it may not necessarily be the right choice for you.

Often the reason many people do shed a few pounds and generally ‘feel better’ eating foods without gluten, is not the avoidance of gluten itself, but the fact that they are making healthier food choices. We all know what happens when we polish off the breadbasket at lunch; we feel sluggish, foggy, tired and often bloated. It’s not a coincidence – what do you think will happen when you down a loaf of white flour? 

Conversely, when you choose a gluten-free diet, your horizons are forced to expand just a little, and suddenly quinoa, amaranth, and millet make their way into your dinner. You choose fruits and veggie snacks instead of cookies and crackers. Breakfast becomes smoothies instead of cereal. Variety comes into play, and that is what makes the difference! More freshness! More produce! Less dead, nutrition-less, life-sucking white bread. Just sayin’.  

But let me be clear about another thing: wheat is not the enemy! Whole wheat is good for you. So are rye, and barley, and spelt and kamut. These grains contain gluten, yes, and are also full of protein, fiber, phytochemicals, B vitamins, folate, calcium, selenium, iron, and zinc. When prepared properly and eaten in their whole, unprocessed forms, they have many benefits. 

The problem is many of us eat wheat three times a day, often in its over-processed forms (boxed cereal, sandwich bread, pasta…), which has been stripped of most of its valuable nutrition. It’s not necessarily the wheat, it’s the way we process and consume it.   

If you want to give gluten-free eating a shot, go ahead. Perhaps you do have an insensitivity lurking around, and eliminating gluten will certainly shed some light on it. Or, perhaps you want to cut back on the wheat and introduce new and exciting foods to your diet; experiment with the amazingly diverse seeds, nuts, and grains that are on the market for you to explore. Sometimes imposing a few limitations on oneself forces creativity, which can be a very good thing when it comes to what we eat. PB&J sandwich again? We can do better than that!

Gluten-free Banana Bread Pancakes

Serves 2

Dry ingredients:

1/3 cup walnuts

2/3 cup rolled oats (certified gluten-free oats if you have a sensitivity)

1 tsp. baking soda

pinch sea salt

Wet ingredients:

1 very ripe banana

1 tsp. vanilla extract

1 tsp. olive oil

2/3 cup nut milk 

2 tsp. maple syrup

For garnish:

maple syrup

1 banana, sliced

a handful of walnuts, chopped

extra-dark chocolate, grated (for a special treat!)

Directions:

1. In a food processor, pulse walnuts until they resemble a sand-textured powder (do not over process – you’ll end up with walnut butter!). Remove walnut ‘flour’, add oats and pulse until you get a shaggy flour. Place walnut and oats flours in a large bowl. Add baking soda, sea salt and stir to combine. 

2. Add all wet ingredients to the food processor and blend to combine. 

3. Add wet ingredients to dry ingredients and mix just until the two come together. Let batter sit for 30 minutes at room temperature. 

4. Heat a little coconut oil (or ghee) in a skillet and drop in 3 large spoonfuls of batter (you are after three, 8 cm / 3 inch sized pancakes). Spread slightly with the back of the spoon to even out the batter. Turn heat down to low. Let cook on the underside until the topside is opaque, which will take more time than a regular pancake. Check to see if the bottom has browned, and if so, flip over to cook the other side. Cook until the underside is crispy and brown (although the middle is a little moist, this is okay).

5. Put pancake on a baking sheet in a warm oven, and cover with some foil while you make more (this will also give them time to firm up a little in the middle). Serve with pure maple syrup, fresh banana slices, chopped walnuts, and grated dark chocolate for a special treat – they are banana bread pancakes after all. 

Goop's Q&A with Tracy Anderson

I subscribe to Gwyneth Paltrow's blog and website, Goop. It gives you an interesting dose of news of health and wellbeing, fitness, environmentally friendly products and hot new restaurants. Gwyneth's fitness guru, Tracy Anderson is often featured on the website and the latest edition was a question and answer session with the celebrity trainer. Tracy is an advocate of exercising and eating to her own developed method of success to achieve your perfect body. Instead of repetitive cardio and heavy strength work, Tracy prefers dancing and targeted moves to enhance your body shape without adding bulk.

Ultimately I think it should be about what works for you, and this method works for her and many of her clients. I do enjoy doing her dancing DVD's as a break from my usual cardio routine and her targeted exercises really hit those trouble spots. However, she doesn't vouch for women doing heavy weights but I quite enjoy this type of training in the gym, and it does help you reach a higher calorie burn. At the end of the day, it is up to you to decide what training method you want to follow. It is a worth a read though, especially if you are not getting desired results. Read on to hear some interesting answers from Tracy on diet and exercise, some of which may explain why your nightly 45 minute run is not helping you achieve the results you want. She also throws in a recipe for a great morning shake.



Q&A with (the One and Only) Tracy Anderson - taken from Goop.com

We’ve asked Tracy to answer some of those nagging fitness/nutrition questions we can never seem to get a straight answer to.

Q:We heard that to burn fat, it’s good to do cardio on an empty stomach so that your body immediately targets fat cells when you start exercising. Is there any truth to this?

A:Those who aren't high-energy exercise performers and can't make it through at least 45 minutes of intense cardio aren’t going to make it to the point where their bodies would begin to burn fat effectively on an empty stomach. What normally happens is that they feel weak, and the workout ends up being a waste of time. That said, you should still be smart about what you put into your body before training. If you eat a bagel or spaghetti before working out, you will not burn as much fat. Substitute something like 2 scoops of protein powder with half water and half coconut water for that bagel, and you’ve got a win-win: Fat is broken down faster, and you can still go the distance to create real and lasting results.

"While running and cycling may burn calories, they do not design feminine muscles..."

Q:We’ve heard friends who train for marathons, (which includes short runs during the week and long ones on the weekend), say they feel like they're actually gaining weight. What’s going on?

A:This is one of those frustrating situations where many elements are at play. Performing repetitive movements in fitness (such as running) creates a distinctive imbalance in the muscular structure and causes the large muscles in the legs to charge up. While running and cycling may burn calories, they do not design feminine muscles or get rid of an imbalance that may masquerade as a “problem area”—even on women who are genetically thin.

I’ve spent the past 14 years dedicated to the creation and testing of my fitness method specifically because of this problem. The whole concept of “calories in and calories out” is true and fair—but how you choose to burn those calories has a direct effect on how your muscles change. Running a marathon is a real and measurable accomplishment, but if you’re looking to lean out and lose weight, training to complete 26.2 miles isn’t going to give you the physical results you crave. After you cross that finish line, choose a program that reflects your goals.

Q: So, if you're saying that repetition can lead to imbalance, is it a good idea to vary our workouts? How often should we be switching up our routine and why?

A:Yes, it's good to change your workout—but not your overall program.

I learned very early in my career that to combat real problem areas, there needs to be enough content (routines and movements) to keep genetic weaknesses and imbalances awake, alert, and engaged. In my method, the routines change every 10 days, and are customized to different body types and shapes. Not only does this require your brain to stay connected to your body, but it demands the participation of more of the small muscles, rather than just relying on—and charging up—the larger muscles, which can add bulk.

"While bulkier muscle looks OK on women in their 20's and 30's, it doesn't age well."

Q:It seems that some people are all about kettle bells while others are diametrically opposed to heavy weight lifting. What’s your stance?

A:I am NOT a fan of kettle bells. Without a truly keen mind/body connection and ability to control swinging weights, you can easily injure yourself: The way that the momentum forces the muscles is a very difficult process to master. And overuse, which comes from constantly swinging in the same rotation, can lead to lasting damage. Kettle balls are also unnecessary, since you can easily get the benefits of incorporating weight and motion in a way that doesn’t add bulk or put your body at risk of injury.

I have occasionally designed programs for men that incorporate kettle bells, but I would never recommend them to women, even for women who are fans of bulkier muscle lines. While bulkier muscle looks OK on women in their 20s and 30s, it doesn’t age well. The sooner you build a long, lean, and feminine arm, the more sustainable the results will be—and with no sacrifice in strength.

Q:What (besides your famous exercise program) are your top tips for getting rid of baby fat after pregnancy?

A:As many of us know too well, it’s impossible to control your body’s response to pregnancy. Beyond eating well and exercising—which are key to both your baby’s health, and your stamina on the delivery table—there’s not much you can do to manipulate your body into doing what you want.

After the baby's born, there are a number of things that can help you reconnect with your body, such as nursing, and of course, exercise, as soon as your doctor releases you to do so. I kid you not, the goal of my post-pregnancy program is to not only get women’s bodies back to their pre-pregnancy state, but to make them look the best they’ve ever looked in their lives. It’s kind of like a blank slate.

For more on Tracy's fitness advice for expecting and new mother's, check out The Pregnancy Project.

Q:Gwyneth mentioned you have a shake that’s great for getting rid of the last few pounds when you’re trying to lose weight. What goes into the shake and when/how often should we be drinking it?

A:I drink my Wellness Formula Shake every morning.

It has a complete amino acid profile and comes from an all-vegan protein source. I mix two scoops with grass-fed, hormone-free whole milk, fresh coconut water, and a little dark chocolate agave mix. It’s my power milkshake and gets me through my morning, my workout, and my shower. I then eat a light lunch with loads of fresh greens and an early dinner of whatever I want. I am very consistent and that routine has been a key player in my results.

Powders are a great way to add protein to your diet without all the potentially harmful effects of some protein sources. Keep in mind, protein shakes in general should be treated as a meal replacement, not a snack. If you combine two scoops of the shake with water and ice in lieu of breakfast or lunch, you will lose weight and feel great, as it provides clean energy to burn throughout the day. If you add coconut water, fruit, almond milk, et al, you’re packing calories into the drink that can quickly add up and ultimately cause weight gain.

Q:How many avocadoes is too many avocadoes a week? Or, more simply put, how much good fat is too much fat?

A:‘Good fats’ absolutely merit the title, but it’s important to remember that a little goes a long way. Good doesn’t equal all-you-can-eat. That said, a few slices of avocado, along with other powerful superfoods like fresh, lycopene-rich tomato sauce, can help your body absorb antioxidants. Besides being delicious, avocados have anti-inflammatory properties, are great for eye health, help regulate homocysteine levels associated with heart disease, and lower cholesterol.

Because of their calorie count, I make a meal of them! I will sprinkle an avocado with sea salt and dig right in, or if she’s in the vicinity, I’ll opt for one of Gwyneth’s avocado sandwiches. They’re so good, you won’t miss a burger! If you only eat half, enlist the rest as a face masque: Nutrient-rich avocados are loaded with essential fatty acids that are a natural and fresh wrinkle reducer.

Top Superfoods - What is all the hype about?

I've posted an interesting article here taken from the Sydney Morning Herald examining the latest super foods commented on by nutritionist and chef Zoe Bingley-Pullin. Popular chef Pete Evans was slammed in the media for advertising his daily diet, which consisted of the super foods listed. Critics claimed the foods were overpriced and falsely superior to more readily available fruits and vegetables. I am interested, do you eat these foods and feel they are worth the price and improve your overall health? 


Activated Nuts

Soaked over night in water to release the enzymes and then dehydrated to reinject the crunch, you can't miss the price difference between activated and 'average' nuts. Activated nuts cost around $20 for 500 grams. But, you can always DIY.

Many at-home 'activators' like Evans, add a little celtic sea salt for flavour. The current superstar of the salt world, Bingley-Pullin says celtic sea salt is not processed and contains higher levels of manganese, a trace mineral that helps the body form connective tissue, sex hormones and plays a role in fat and carbohydrate metabolism.

As for #activatedalmonds, "what we do know is that ... soaking nuts increases the hydration content," Bingley-Pullin says. Protein doesn't contain high hydration levels so it takes longer to digest, she explains. Eating activated nuts "means some people don't have that sluggish digestion feeling."
But,  Diversi explains that the extra digestion time isn't a bad thing. "Not necessarily. [While] activated nuts are said to have more enzymes, nutrients and are easier to digest...  the body can process nuts really well already and you want your body to do work to process foods," she says.

Cultured/Fermented Vegetables

Pushed to pickling point with the aid of bacteria, fermented vegetables include sauerkraut, kombu and kim chi. They have lots of beneficial bacteria, Bingley-Pullin says. "They're great for you from a digestive point of view," she explains. "I have sauerkraut in sandwiches or on salad... I love the flavours."
Bacteria are the oldest living organisms on earth, says molecular biologist, Bonnie Bassler in this TED talk, and despite their bad press bacteria can do wonders for us. "They educate your immune system to keep bad microbes out."
If you want to make your own, Sarah Wilson offers a nice recipe and tips here.

Alkalised water

Instead of saying he drank alkalised, "Maybe I just should've just said filtered water?" Evans says. "We have a portable mineral pot ($500) water filter which rids tap water from potential carcinogens (chorine, chemicals, bacteria etc).
"I realise there's plenty of controversy around alkalised water, but I would rather choose this option over drinking tap water or bottled water, as it works out cheaper in the long run, and is environmentally friendly."
Neither Diversi or Bingley-Pullin is convinced about alkalised water (around $4,000 for a Kangen Alkaline Water filter). "They say increased alkalinity is easier for the kidneys [to process], but there's no hard data," Bingley-Pullin says. "What's wrong with good, old-fashioned tap water? And maybe a filter for heavy metals."
"Alkalised water doesn't have fluoride," Diversi says. "There's a big camp against fluoride, equally there are people who are advocates. The research doesn't show fluoride is negative.
"Alkalised water is also supposed to have more minerals, but we don't drink water for minerals. We drink it for hydration."

Apple cider vinegar

It has been claimed that Apple cider vinegar can cure head lice, aid weight loss and ease digestion.
"People do find digestion better with apple cider vinegar," Diversi says.
"I like apple cider vinegar, " Bingley Pullin agrees. "It increases bile-production [which] is one of the elements that helps us digest food. For me personally it's a little strong on its own. I prefer lemon with water but, I love to cook with it and use it in dressings."
Preliminary studies have found that apple cider vinegar may lower blood glucose levels and high blood pressure. But, the evidence is hardly conclusive and some of the potential risks, when taken in excess, include lowered potassium levels and reduced bone density.

Spirulina

"It's blood-enriching... and high in iodine - which is great for thyroid health - unless you are hyperthyroid," Bingley-Pullin says of spirulina, which costs between $10 and $350. "Just make sure you're not adding in something you don't need."
Diversi is also a fan. Cautiously. "Concentrated greens are high in antioxidants, high in nutrients - goji berries are too. Some people say they feel better [for taking it]. But, you don't want to replace veggies and you can get those nutrients from other foods."
At the end of the day, both Diversi and Bingley-Pullin agree that although these 'super foods' have benefits, they are often prohibitively expensive for most people and their claims do not always add up.
"You never want health to be an exclusive thing," Bingley-Pullin says. "It has to be accessible - it's easy to be healthy by making smart decisions - eating lean proteins, limiting sugar, alcohol and caffeine and lots of whole foods."
As for Bingley-Pullin's initial question of whether it's worth it. Diversi says, ""My whole philosophy is to do 'good enough'. Eat well and eat whole foods - foods you can find naturally... super foods are not unhealthy, but they are unnecessary.
"The answer is it's not going to make you that much healthier."


Read more: http://www.smh.com.au/lifestyle/diet-and-fitness/dissecting-pete-evans-diet-20121113-29967.html#ixzz2JuJihMNy