Tag Archives: Fitness In The City

Vision boards

22 Jul

vision board

Vision boards are the ultimate in manifestation. It’s where goals and dreams have a place to live until, in some crazy magical way…they become a reality.

What the heck is a vision board you may be asking? Well in a nut shell you cut out a bunch of pictures, affirmations and words and place them on a board (cork, fridge, wall whatevs – let’s not discriminated where dreams are created) and put it out there for the universe to bring back to you.

Easy right.

But before you grab the scissors and start cutting out superficial surface needs and desires from your latest glossy, think about what you really want, what appeals to your deeper self? What do you want to put ‘out there’ to bring into your life? Confidence to public speak? Images of your dream holiday in Italy? Want to win awards for your blog? Motivation to improve your health and change your lifestyle?

Now hold this vision in your mind and get ready to get creative – and don’t worry if you’re not fluent in artsy cool, I promise you will be pleasantly surprised at the end collage result.

The next step is to go through the piles of magazine laying around your house (or is that just me..?) and start tearing out the images that appeal to all of your ‘primary foods’ and goals (primary foods means not only health, but also relationships, spirituality, work, lifestyle etc) and remember don’t just rip out pics of stunning gals with amazing abs (ok maybe just a couple), keeping coming back to those deep seated goals.

After arranging everything on your board, have a moment to take it all in, feel free to eliminate things that no longer resonate with you.

What have you created? A vision board that screams ‘I Know Exactly What I Want’? A very specific job or change of location/environment perhaps? Living near the coast will be on mine – hello Bondi.

Maybe you went down the ‘Opening and Allowing’ Vision Board path where you have a vision of what you want, but are uncertain about it in some way. This often happens in times of depression or grief – you want change but not sure how. This board is less ‘ego’ and more feeling focused. So does that picture evoke happiness in you? Then wack it up!

Do you have a particular goal you are focused on like work or a significant event? Then maybe a ‘Theme’ Vision Board is for you. The only difference between this board and the others is that this one has clear parameters and intent.

Of course you can use a combination of all three – it’s your board!

Author Martha Beck says ‘The board itself doesn’t impact reality; what changes your life is the process of creating the images—combinations of objects and events that will stick in your subconscious mind and steer your choices toward making the vision real.’

I have always loved hearing stories about people’s visions board and the positive results it has brought, if you have any please share below!

Happy creating x

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Are you stuck waiting?

28 Apr

what are you waiting for?
Sometime I get stuck in this place of waiting. Waiting until we move house, waiting until I feel amazing, waiting until that new job, the new year – the ‘something’ which then signifies a change can take place. Do you ever get this?

For some people it can be waiting to Monday until they start eating healthy again or waiting (and finishing) the chocolate until they begin exercising. It can be as simple as waiting to get the ‘cool’ jars to make your own almond milk or green smoothie, that’s causing your procrastination. Maybe waiting for the right moment to quit your job to follow your dreams. Or waiting to meet that someone special until you can let yourself be truly happy.

That’s a lot of waiting.

Are you guilty of wasting precious moments on toxic thoughts that might be holding you back from present happiness? Just because you are waiting for the perfect moment?

I just caught myself in this exact moment while cleaning the house thinking about how good life will be once I move into my ‘dream home’ with a vege garden, floor boards (no more puppy pee on carpet!!) a 2 minute walk for the beach..oh the cooking I will do, how healthy I will feel, how clean the house will always be, so uncluttered and zen. I bet I won’t have to work as much, oh the adventures that are in store.. (you get the idea).

Reality check – life is awesome right now, and waiting for things to change to that dream scenario no matter how big or small is crazy. Can we honestly keep using that Monday start excuses for ever?

YOU have to create the perfect situation yourself by just doing it, until then it is just a thought that may never eventuate. Think how many opportunities you have lost?!

Me? I might not have that ‘dream house’ right now, but I do live in a pretty amazing apartment that I can jazz up. I can do a spring clean and recycle junk that I don’t need anymore, I can drive to the beach in the mornings for a run and the puppy pee.. well that is a bit tricky but I can get it cleaned and look into getting new flooring put in to keep my sanity.

Now I am big on lists so here are some of the things i have recently ticked off or about to do :

– photo-shoot for new website (done and dusted!! I was waiting and waiting until I looked ‘amazing’ and less camera shy, silly girl!)
– finding graphic designer for website. So much ‘uhming and ahhing’ and wasted time on this. I took the plunge and just went with my gut. Stay tuned for the results!
– I enrolled in another nutation course to continue my education. Yes I am busy but there was never going to be a time when I wasn’t so no time like the present.
– waiting for special occasions to get glammed up. My wardrobe (Lululemon and Nike gear excluded) is seriously getting neglected!!)
– waiting for the weather to be warm to go for a swim. I adore that refreshed totally free few seconds when diving into the water- why wait 9 months to get that feeling?!
– waiting until I use up all my old beauty products so I can use only 100% natural toxic free ones (I have a LOT of products thanks to goodie bags from my days at a record label.. time to give them to a good home!!)

I’d love for you to comment below on something that you have put into the ‘waiting pile’ but are about to tackle!!

No more procrastinating!!

Raw Healthy Chocolates!

28 Mar

Fitness In The City - raw chocolates

Instead of buying the standard cheap, sugar filled chocolate eggs from the supermarket this Easter.. why not try something a little different and make your own.

Healthy, easy and simply delicious – what more could you want?!

Raw Homemade Chocolates

Ingredients:

¾ cup coconut oil (it needs to be liquid so if solid put jar in hot water to melt)

¾ cup agave nectar (you can also combine honey/maple syrup/agave)

1 cup of raw cocao powder (Green & Blacks organic cocao is another option)

1 tablespoon of almond butter

1/3 tsp of vanilla extract

 

Directions:

1. Place liquid coconut oil in a bowl – if hard melt beforehand.

2. Mix all ingredients together with a hand blender until smooth.

3. Pour chocolate mixture into moulds (I use Ikea shaped icetrays) or pour into a baking dish lined with baking paper.

4. Place moulds into freezer to be set in the freezer (approx 15 minutes).

Options: add goji berries or peppermint oil for a flavour change.

Fitness In The City - raw chocolates with goji berries

 

Paleo bread – possibly the best. Ever.

22 Mar

Not a day goes by when I don’t think of my beloved bread. Even though it was such a one sided relationship – I loved, and the bread? Well the gluten, grain filled bread did nothing but cause me heart (ok tummy) ache.

There were times when I would crawl back for more, just to endure days of pain and even depression. Then something new came along.

The world’s best paleo bread. Ever.

 Paleo bread sliced

Top with a generous scoop of homemade berry jam (if you’re feeling really crazy.. add some natural yogurt onto to act as cream YUM!!) and I promise you will be hooked too.

Ingredients:

200g cashew butter

220g macadamia butter

(Or 1 cup smooth nut butter of your choice at room temp)

5 eggs at room temperature separated (5 whites separated and 4 yolks separated)

1/2 teaspoon honey

2.5 teaspoons apple cider vinegar

1 teaspoon baking soda

1/2 teaspoon sea salt

1/4 cup almond meal

1/4 cup coconut flour

1/2 cup rice or almond milk (a splash more if need when whisking)

Directions:

Preheat the oven to 180 degrees Celsius. For a white colour loaf as in the photo, place a small dish of water on the bottom rack.

Line the bottom of an loaf pan with baking paper, then spread a very thin coating of coconut oil on the sides of the pan.

Beat (electric hand mixer) the cashew butter with the egg yolks, then add the honey, vinegar, and milk.

Beat the egg whites in a separate bowl until peaks form.

Combine the dry ingredients in another small bowl.

Make sure your oven is completely preheated before adding the egg whites and the dry ingredients to the cashew butter mixture. You don’t want your whites to fall, and the baking soda will activate once it hits the eggs and vinegar.

Pour the dry ingredients into the wet ingredients, and beat until combined. This will result in more of a wet batter than a dough. Make sure to get all of the sticky butter mixture off of the bottom of the bowl so you don’t end up with clumps.

Pour the beaten egg whites into the cashew butter mixture, beating again until just combined. You don’t have to be gentle with this, but don’t over mix.

Pour the batter into the prepared loaf pan, then immediately put it into the oven.

Put in oven and drop temp to 140 degree and cook for 45 minutes – don’t open oven door for at least 40 minutes. Once cooked on top do a tooth pick test then cool for 15 minutes in tin. Then take out and cool on wire rack for at least 15 minutes before you dig in!!

Paleo bread with jam

Berry Jam

1 cup of frozen berries

1 tbs of honey

Rind of one lemon

2 teaspoons of lemon juice (or a good squeeze!)

Directions:

Boil on medium heat for 15-20 minutes stirring constantly until it thickens. Stick with it, it does thicken.

Pop in freezer for 10 minutes to ensure it is set then enjoy on top of fresh bread!!

Will keep for 1 week in fridge

Paleo bread

The original recipes (which I have adapted) came from the amazing gal at AgainstAllGrains.com.

Ditch the coco pops – three healthy breakfast ideas

1 Mar

If you haven’t already.. it is time to retire your favourite sugary cereal and replace it with a real meal to kick start your day (ie using real food). Unless you want to continue to feel sluggish and tired, then by all means – keep on eating those pops!

First up I want to introduce you to homemade gluten free corn cakes (inspired by Bills).  Served with a side of bacon, asparagus and tomato, avocado and coriander salsa this meal of champions is simple delish!

The carbs you get from the corn, coconut flour and asparagus will gives you the extra energy you need to power you on to lunch (with a snack thrown in for good measure of course). Plus the good fats for the avocado and protein from the bacon is essential to making this a balanced meal. Ensure the bacon comes from a good source – I always aim for organic meat where possible.

Sweetcorn gluten free Fritters with Avocado Salsa

Gluten Free Sweetcorn cakes

Ingredients

Corncakes
• 500 g fresh corn kernels – either cut from 3 corn cobs or use frozen kernels for convenience (defrosted first!)
• 2 organic eggs
• 1 small red onion chopped
• 15 g chopped coriander leaves
• 125 g coconut flour
• 1 teaspoon baking powder
• Sea salt and ground pepper
• Coconut oil for frying

Avocado salsa
• 2 ripe avocados diced
• 10 g coriander leaves
• 2-3 tablespoons lemon juice
• 1 tomato finely sliced
• Sea salt and ground pepper
• Thinly sliced chilli if you want a bite to it or dash of Tabasco

Directions
In a food processor or blender add: 2 cups of the corn kernels, the onion, eggs, coriander, flour, baking powder, salt and pepper and blend until combined. Then add the remaining corn and contents in and stir though.
Heat 1 tablespoon of coconut oil in a frying pan over medium to high heat and add mixture into pan – keep each corn cake small in size so they are easy to flip. Cook 3 minutes per side.
Once you have cooked your desired number of corn cakes, serve with bacon, asparagus and avocado salsa.

On the run breakfast – yogurt, fresh figs, walnuts and LSA.

yogurt, walnut, figs & LSA

While I always prefer to have a hearty ‘meat + nuts’ breakfast, sometimes that just isn’t possible! When in a rush (or the fridge is empty..) I simply throw together in a bowl:

Ingredients:
• BioDynamic Organic Yoghurt (low GI, aBc probiotics, no artificial sweeteners or sugar like most yogurts)
• Fresh figs (Figs are naturally rich in much health benefiting phyto-nutrients, anti-oxidants and vitamins)
• Walnuts (high in omega-3 fats, manganese, vitamin E just to name a few)
• And a spoonful of LSA which is made from ground Linseed, Sunflower and Almonds into a meal. LSA is rich in protein and helps keep blood sugar levels balanced which is important when consuming fruit. It also provides a good dose of omega-3, zinc and calcium.

Meat and Nut breakfast

Meat & Nut breakfast

This no frills breakfast is a paleo favourite – the meat and nut breaky includes the 3 macronutrients (protein, carbs and good fats) and can have the following benefits:
• kick-start your metabolism for the day
• allowing you to burn more fat throughout the day
• decrease the insulin load in your body therefore increasing your ability to stay lean year round.
• increase your mental energy early morning and throughout the day;
• increase physical energy early morning and throughout the day;

Ingredients:
Lamb steaks cooked in coconut oil, herbs and spices.
Avocado garnished with ground cracked pepper and salt and a good squeeze of lemon
Raw asparagus
Basil leaves
5 macadamia nuts (you can have these instead of avocado)
Cook, serve and eat!

You can also check out what I eat for breakfast in Prevention Magazine online ‘What the experts eat for breakfast’ here

Lee Sutherland – Personal Trainer and Health Coach, Fitness In The City www.fitnessinthecity.com.au / www.facebook.com/fitnessinthecity / www.twitter.com/fitnessinthcity / http://instagram.com/fitnessinthecity_

Superfoods – fact or fiction?

1 Feb

superfoods2

 

Nearly every exotic fruit and vegetable these days are being touted by the media as the next ‘superfood’, and I have absolutely no problem with this.

In a time where obesity and disease are on the rise – I praise anything that draws attention to eating real food. The kind that only nature can create, that is full of vitamins, minerals and antioxidants. Why would I disapprove of a word that points to broccoli for its anti-cancer causing abilities and takes the spotlight away from the latest McDonalds meal deal?

I do believe that just as there are a handful of genetically blessed group of individuals in the world (I’m looking at you Elle, Cindy and Helena), there are also a group of superior superfoods (higher in nutrients, cancer fighting agents etc) that have the one up over the old potato – actually the potatoes are very high in potassium but moving on.

Below are a list of my favourites  that really pack a punch, and you may be surprised to learn that not all of them hail from far off corners in the world. There may even be one or two sitting in your fridge unbeknownst to you, holding super (health) powers.

Some of my ‘common’ favourite include:

Broccoli: this unfashionable cruciferous  vege needs to be resurrected as it is high in antioxidants, fibre, folate and is also well-known for its cancer-preventing powers.

Did you know veggies from the cruciferous family (cabbage, broccoli, Brussels sprouts, kale etc) contain compounds called glucosinolates, which convert into isothiocyanates (ITCs) when you chew them and break the cell walls. ITCs are compounds with proven anti-cancer activities. They remove carcinogens, kill cancer cells, and prevent tumours from growing? Amazing!!

Kale: Seems kale was on every superfood must have list in 2012 but with good reason. It is powered with essential vitamins and minerals and is fantastic for your skin and can slow premature ageing.. A recent Harvard study finds that cruciferous vegetables, like broccoli, may protect against bladder cancer. It’s one of the most common cancers in this country, and affects two to three times as many men as women. Scientists analyzed the diets of nearly 50,000 men and discovered that those who ate five servings or more per week of cruciferous veggies were half as likely to develop bladder cancer over a ten-year period as men who rarely ate them. And broccoli and cabbage were singled out as the most protective foods.

Berries: best known for their anti-aging effects and high in antioxidants. Also a great option when watching your weight as lower in sugar than most fruits.

Wild salmon: contains lots of vitamin D and selenium for healthy hair, skin, nails and bones and rich in omega 3 fatty acids.

Turmeric:  I predict turmeric will be the next big thing. It contains curcumin, a phytochemical that has been shown in laboratory studies to inhibit the proliferation of cancer cells and suppress tumor blood vessel growth (angiogenesis). Win!

Tomatoes: high in lycopene, full of micronutrients, vitamins and antioxidants that work together in a way that can ward off cancer, heart disease and other ailments. Scientific studies have shown that the more tomatoes you eat, the better. Cooking tomatoes is best of all because simmering them along with some heart-healthy oil, like olive oil, makes it even easier for the body to absorb all of the beneficial properties.

Basil: Holy Basil could be the latest weapon in the war against wrinkles, according to new research.
Containing anti-ageing antioxidants that help to protect against free radicals, cancer-causing chemicals that attack organs like the heart, liver and brain and damage nerve cells. According to the Telegraph, Dr Shinde said: ‘The study validates the traditional use of herb as a youth-promoting substance in the Ayurvedic system of medicine. It also helps describe how the herb acts at a cellular level.’

Other house hold staples which hold super properties include:

Green tea: high in antioxidants.

Brazil nuts: high in selenium.

Natural yoghurt: contains good bacteria to fight bad bacteria.

Eggs: are a compact package of nutrition that provides every vitamin except vitamin C.

And the more ‘exotic’ awards goes to…

Chia Seeds: rich is essential fatty acids, antioxidants, fibre, High source of protein with all the essential amino acids, Rich plant source of iron (3 times more than spinach, Rich source of calcium, and has higher bioavailability than milk, which means that you could be absorbing more calcium from a tablespoon of chia than you do from a glass of milk. Read my full post on it here

Acaí: This South American fruit has been gaining immense popularity across the world for some of its excellent health benefits. Scientists today are still discovering all the wonderful things that the Açaí berry can do such as makes the immune system stronger, slows down the aging process, regulates the levels of cholesterol in the body, improves circulation and functioning of the heart, reduces inflammation, detoxifies the body.

Maca – Maca is typically found in the Andes, at a high location where the land is barren and weather conditions extreme. These harsh conditions could probably be the reason why the maca root is chockfull of nutrients which makes it a highly valued superfood. It is said to increases stamina and libido, helps the endocrine system function properly, thereby eliminating hormonal imbalances, lowers anemia and alleviates menstrual discomfort and cramps, rich source of fatty acids and sterols (and many more).

For extra reading on some supplement ‘superfoods’ check out

Vital Greens  here

Chlorophyll  here .  Love love love.

For more posts on health, fitness and wellbeing from Lee @  Fitness In The City check out Facebook here , twitter here and Instagram: fitnessinthecity_

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