Tag Archives: nutrition

Breakfast feast: rolled eggs & greens

3 Jul

rolled eggs

There is nothing I love more than going out for breakfast on the weekend, but I just can’t help get the feeling I am being cheated not only in taste, but also at the expense of my bank balance! So last Sunday we did something a little crazy. We ate at home. Extreme I know, but I was pretty happy with the results and will defiantly be cooking up a storm at least one day over the weekends. I posted this pic to Instagram (find me at Fitnessinthecity_) and I have had a few people ask for the recipe – so here you go!

Rolled eggs with chilli greens.

Ingredients:

2-4 free range eggs (depending on how hungry you are or if you are sharing)

1-2 cups of washed greens. (I like Bokchoy, Silverbeet, Purple cabbage, Kale or whatever is in season/in the fridge.)

Handful of basil

2 organic free range bacon strips (optional of course)

½ Avocado

Handful of cherry tomatoes

2 slices of Lemon

Coconut oil, garlic, chilli paste, Himalayan rock salt, pepper to garnish

Egg spices:

Za’arar mix: Sumac, sesame, thyme, parsley, oregano, Himalayan salt

You can make your own or buy pre made. Another option is to just roll the eggs in sesame seeds or finely chopped herbs like parsley or basil – very tasty!

rolled eggs prep

Directions:

Boil room temperature eggs (I boil the water on a low to medium heat with eggs already in it, and then set the timer to 4 minutes once the water begins to boil).

In a fry pan on a medium heat cook your bacon to your liking.

In another pan, add some coconut oil, garlic and chilli paste to sauté your greens and basil in – don’t overcook as you don’t want to lose the nutrients of the greens. This should only take approx. 3 minutes, then set aside.

Your eggs should be off the stove now and resting in cold water (so they stop cooking) ready for you to gently peel (or have someone peeling for you – even better!)

Once peeled roll them in your desired spices – I rotate between chopped herbs, sesame seed or Za’arar mix (I got this idea from Dane: The Healthy Tradie)

Cut the Avocado in half (scoop out with a spoon), squeeze lemon over it and dress with Himalayan Rock salt and pepper.

Plate everything up, sprinkle the remaining basil on top – add a great chia tea and you’re ready to feast!

I would love to see your egg creations – tag your photos with #fitnessinthecity on Facebook (@FitnessInTheCity) or Instagram (Fitnessinthecity_ )

10 Crazy Celeb Diets (not to be attempted at home kids!)

11 Apr

Supermodel Diet

People (or should I say celebrities) do some crazy things for weight loss. Below are just 10 of those examples..

1. The Victoria’s Secret Diet

Who’s doing it: Adriana Lima
Why it’s popular: The allure of looking like a Victoria’s Secret Model is just too attractive for most to resist – despite this being one of the worst (nutritionally) weight-loss plans out there. The dieter consumes only protein shakes mixed with powdered egg, washed down with a gallon of water, while continuing to exercise once or twice a day. And that’s just the beginning. Right before runway time, she’ll stop taking in liquids altogether! Emaciation may be a popular runway look, but in real life it’s just plain dangerous.
“Sometimes you can lose up to eight pounds just from that,” she told The Telegraph in the UK.
Cons: Subsisting solely on liquids will not only be difficult, it’s likely to lead to unsustainable weight loss.
Tania Flack a leading Sydney Naturopath and Nutritionist (www.taniaflack.com) warns: ‘this diet is detrimental to your health as it encourages dehydration, provides virtually no micronutrients and ultimately models will look gaunt and exhausted on the catwalk (not to mention constipated!). It would also cause havoc to the body’s delicate pH balance as it is far too acidic.’

2. The K-E Diet

Who’s doing it: Brides and reality stars.
Why it’s popular: This method promises 9kg weightless over 10 days.
Not one for the lighthearted. Feeding tubes are literally weaved into the stomach via the nose and esophagus to ‘feed’ the patient liquid proteins, amounting to an alarming 800 calories per day. This forces the body into what is called ketosis which means the body burns up stores of fat. According to The Daily Mail, dieters can remove the tube for one hour a day and can drink water, tea or coffee throughout the day.
Cons: Side effects include bad breath, constipation, potential kidney problems and of course weakness, headaches and dehydration – not to mention it is totally lunacy. It’s no surprise that this isn’t supported by Sydney health expert Tania Flack.
‘This extreme approach to weight loss is absolutely ridiculous and would place a great deal of strain on the body and be damaging to your health as it would force the body into extreme ketosis. It’s an invasive intervention that would leave the bride feeling weakened and looking exhausted on her big day.’

3. The New York Diet

Who’s doing it: Liz Hurley
Why it’s popular: designed by celebrity fitness expert David Kirsch, the diet promises to help you lose 6 kg and inches off the waist in only 2 weeks.
This is done by drastically reducing carbs, cutting out dairy, fruit, bread, sugar, coffee, alcohol and most fats – leaving you with a daily calorie intake between 800-1000 calories. Phase one allows 3 portioned controlled meals (such as egg white omelet, tuna cob salad and chicken and vegetable stir-fry) with two protein shakes as snacks.
Phase 2 reintroductions carbs (from fruit and vegetables) to your diet over a 2 week period with a daily calorie intake of 900 to 1000.
Cons: Some nutritionists believe the calorie restrictions for the first 2 weeks are too severe and that the complete elimination of certain food groups isn’t healthy and doesn’t help muscle tissue.
Sydney Nutritionist Tania Flack agrees and warns ‘the calorie restriction in the first two weeks of the program is too severe and ultimately it may result in loss of active tissue mass (muscle mass), which can lead to a slowing down of metabolism in the long run, especially if it is repeated.’

4. The Bleak Diet

Who’s doing it: Mariah Carey
Why it’s popular: This diet was created by music diva Mariah Carey and consists of soups and fish prepared without salt, sugar or spices. Bleak.
With an emphasis on lean protein Mariah lost approximately 15gk in four months. The diet also has a strong focus on exercise.
Cons: The longevity of this monotonous diet would be slim (mind the pun) due to tasteless food! Health expert Tania Flack explains:
‘Cutting sugar out of the diet is essential if you want to lose weight and minimizing your salt intake is always a good idea. Spices however should never be restricted and food should be appetizing. As long as vegetable intake was unlimited and small amounts low glycaemic index carbohydrates and lots of good quality seafood was included it actually may not be a bad choice.’

5. Fish Facelift

Who’s doing it: Sex And The City star Kim Cattrall
Why it’s popular: A facelift minus the knife? Pass the salmon! This is one of the few diets in Hollywood that doesn’t focus on weight-loss. The Fish Facelift (or Perricone Diet) calls on extremely large sums of oily fish such as salmon to reap the anti-aging benefits which is provided via the omega-3s.
While Nutritionist Tania Flack loves the idea of eating your way to a new fresh faced look via a diet high in omega 3 essential fatty acids there are things to be aware of:
‘I would recommend that you avoid eating larger (pelagic) fish such as sword fish and shark (flake) as they bioaccumulate heavy metals which could undo all the benefits if you ate them on a regular basis.’
Cons: Expensive, fishy and limiting.

6. The Cookie Diet

Who’s doing it: The reality star Snooky used it to drop the pounds she had put on with her binge-drinking lifestyle
Why it’s popular: who wouldn’t love a diet that allows you to eat cookies AND offers weight loss?! But is this diet really everything it’s cracked up to be?
On this plan, dieters eat up to nine 60-calorie cookies a day formulated by weight-loss expert and author Dr. Siegal’s, breaking for the hunger-suppressing treat every two hours. Why? Because less time without food means less time to get hungry. There is also a substantial 500 to 700 calorie meal tallying up to 1,000 daily calories and, at that calorie level, there are NO failures. Everyone loses weight.
Cons: Health expert Tania Flack says put down the cookie: ‘Again another fad diet that doesn’t provide enough fresh vegetables! It’s hardly helping to educate people on good food choices as most people on this diet probably gained weight by eating cookies in the first place.’

7. Apple Cider Vinegar Diet

Who’s doing it: Megan Fox claimed the vinegar transformed her body by ridding her body of water weight and boosts her metabolism.
Why it’s popular: Advocates claim that vinegar flushes out fats in the colon, helping the body digest food while curbing cravings. But vinegar isn’t a weight-loss panacea. There’s no evidence it does anything but leave behind an unpleasant taste.
Sydney expert Tania Flack (www.taniaflack.com) explains ‘Apple cider vinegar will promote good digestion as it would stimulate digestive acids. This may help to reduce abdominal bloating in some people. It isn’t a cure all, but certainly could be considered an added benefit to a well controlled diet.’
Cons: There’s no evidence of weight loss. It may not do anything but leave behind an unpleasant taste.

8. Seven-Day Colour Diet

Who’s doing it: this regimen has supposedly attracted Christina Agularia
Why it’s popular: Each day of the week is devoted to a specific colour. Adding colour to your diet can help ensure that you’re getting a variety of nutrients. This weight-loss plan takes that idea to the next level. Day one is white, day two is red, day three is green, day four is orange, day five is purple, day six is yellow, and on day 7 you eat the rainbow of colour. It is said that if you follow and stick with the diet, you should lose weight, maintain a healthy weight and maybe even improve your complexion.
Cons: ‘It’s a great idea to have a wide range of different coloured fruits and vegetables in the diet,’ explains Naturopath and Nutritionist Tania Flack ‘however trying to stick to one colour per day seems a bit limited to me and would surely lead to some strange food combinations. Try to have as many different coloured vegetables on your plate at each meal; it will give you the same results.’

9. The Bacteria Diet

Who’s doing it: Madonna is said to be a fan.
Why it’s popular: More of a science than an actual plan, this diet is high in fibre and laced with “good bacteria.” The theory is that the bacteria will ward off cancer and help with food digestion by promoting the growth of microbes in poop. Yes, poop.
Cons: Expert Tania Flack explains that this diet may not be as silly as it seems: ‘A high level of dysbiotic bacteria in the gut has been linked to problems with insulin signalling, systemic inflammation, obesity and metabolic syndrome. In fact, some studies have shown that changing your gut flora for the better actually helps you lose weight. I find in clinic that people with gut dysbiosis and ‘leaky gut’ often have trouble losing weight and correcting the gut can help achieve weight loss. High fibre diets, particularly vegetable fibres help to promote healthy gut flora which in turn would support weight loss.’

10. The Drunk Diet

Who’s doing it: the one and only, Lady Gaga.
Why it’s popular: The singer says she drinks whiskey while she works, but will always exercise after regardless of a hangover, hmm. Here’s to hoping this diet is more of a publicity stunt (as many people speculate) than a lifestyle. Although her ex boyfriend has scored a book deal based on the The Drunk Diet aiming to illustrate how he transformed his body with the oddball technique, in what he boasts as ‘the greatest f***ing diet book of all time’
Cons: Do you really need to ask?
TF: This is an appalling weight loss fad that will never work!!
 
Lee Sutherland – Director of Fitness In The City (Personal Training, Health Coach and Blogger on all things health, natural medicine, nutrition and fitness).
Follow her for more great health tips, recipes and motivation!
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Expert commenter is Tania Flack http://www.taniaflack.com
Tania Flack is a leading Sydney Naturopath and Nutritionist, who believes that an integrated approach to healthcare, including the use of evidence based natural medicine, is the best approach for optimal wellness.

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.

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_

Living green & eating clean (& all the judging eyes out there..)

28 Jan

cococut time!

The thing that really gets under my skin is when people assume that because I ‘eat clean’ it automatically means I live on lettuce leaves, flavorless food and not much else. This couldn’t be further from the truth, but hey, I can get past this.

But what is really hurtful is when my awesome clients begin to let go of their unhealthy habits and replace them with good ones i.e. exercise and eat regular, nourishing meals, their friends and some family members judge them and make them uncomfortable for doing so!! This is outrageous and makes me extremely sad.

Time and time again people judge others who live differently to them. Whether people choose to live as a vegan, a paleo meat eater (like me) or just cut sugar from their diet, a stern look from the non believer and mini speech about how “wrong” they’re living is never too far off.

What happened to supporting one another?!

Does it not matter that my clients, who are now moving their bodies regularly and eating a colourful diet, feel amazing, energized and can handle stress a lot easier?

I must also point out that I NEVER feel deprived eating the way I do. I eat at least 5-6 meals a day (every 3 hours or I get low blood sugars level and get a tad crazy but that is another story). I still go out for breakfast, I still give in to my sweet tooth on occasion (hello raw desserts or Pana Chocolate!) and I still can go out a have a good time with my friends.

It is just about adding more of the ‘good stuff’ into your life – which in turn leaves less room for the ‘bad stuff’. The gorgeous Jess Ainscough, from The Wellness Warrior, has written a great post about healthy swaps and trading bad food for something much healthier – read it in full here.

Swapping dairy, which is difficult to digest, mucus/acid forming, to nut milk, high in calcium that you actually absorb, high in good fats, easier to digest and tastes amazing, is one great example.

Switching sports drinks (read sugar) for a real fresh coconut (high in electrolytes) and one of my favorite things in the world, is another.

Are you a pasta lover? Zucchini pasta with homemade sauces with meatballs have changed my life (and tummy). There are healthy alternatives for pretty much everything and therefore no shortage of great options next time the haters come around for dinner!

Are you someone who accidently judges others without knowing the full picture? Maybe it was the other way around and you were the one who received the disapproving looks at lunchtime? Maybe you were eating your homemade feast while they ate their mac ‘n’ cheese with a side of fries and coke…?

So what to do?

Smile my friends, just smile!

Talking of healthy food and healthy lives – if you’re in need some major inspiration check out Instagram – there’s a plethora of amazing people doing great things out there that can give you a friendly reminder everyday to get out and be awesome.

My faves at the moment are:

Thehealthytradie / or Facebook here

Sadhanakitchen /or Facebook here

FitnessInTheCity_ (of course) / Facebook here

Simplegreensmoothies / or Facebook here

Melissa_ambrosini / or Facebook here

Joshjohnson

_Sarahwilson_ / or Facebook here

ROXY (and any cool surf peep who get to travel the world and just be awesome!)

Aquabumps / or Facebook here 

 

Let me know your favorites!

Diary of a juice cleanse

3 Sep

I can now say I have successfully completed a juice cleanse (pre blog post here). Admittedly it was for only 3 days, but regardless, it was a great and gentle little intro into this world which is become oh so popular.

So why juice cleanse?

No matter how ‘healthy’ you are there are always toxins sneaking into our bodies. Whether it be via pollution, foods (like the Hungry Jacks meal deal you may or may not have polished off last week..), sugar (in everything these days), high fat foods (the bad kind, not nut’s and avocado) and not consuming enough fibre. This puts undue pressure on not only our immune system but also our digestive system leading to decreased absorption of the GOOD things you actually are eating.

Did you know that many of these toxins can become deposits in our fat cells (hello muffin tops..) making it harder to lose fat?

Yes, your body is designed to keep on keeping on because it is an amazing machine, but just like machines, a little service here and there can make it function a lot smoother – and that smoother for us means clear skin, healthy and regular bowel movements, energy, clarity and the ability to work without coffee and stimulants!

So that is why I chose to try a juice cleanse! It’s a fantastic way to consume a bucket load of real, fresh easily-assimilated nutrients, vitamins and minerals while naturally working with the body to accelerate the elimination process of releasing toxins to restore optimum health – just in time for Spring!

According to Urban Remedy (who delivered my fab juices) ‘By giving your digestive system a rest, vital energy normally used to digest food is freed up, allowing that energy to become available for other uses, like cleansing and detoxifying. With all this “free time’, your body will begin to scour for dead cells, toxins, damaged tissues, fatty deposits, etc, all of which are then burned for fuel.’

Win!

So below is a short play by play on my cleanse – in a nutshell, they tasted great, yes I got a headache, yes I was grumpy by 6.30pm and yes I feel great now!!

Day 1

I woke up 10 minutes before my alarm went off this morning, maybe it was the anticipation of my 13 week challenge ahead (the juice cleanse is just the beginning), maybe it was a text message jarring me awake.. either way gold star for not going back to sleep like my usual Monday mornings! Instead, I took the pup for a walk, fixed myself a warm water with lemon drink (stimulates metabolism) before a quick yoga session in my lounge room (thanks Power Living DVD) before heading to work.

I decided to stick to Urban Remedy’s suggested times for the juices which means starting at 9am,11am, 1pm, 3pm, 5pm and last one at 7pm.

9am  – #1 avocado, banana, coconut, vanilla and chia -yum!

11am: Ok so I am a little shocked by my juices. How can they be good for me when they taste like this?! They are all delicious! #2 lemon, cayenne pepper, stevia and water

1pm: Pleasantly surprised to find a soup – again, delish! # lentils, tomato, carrot, celery, garlic, veggie stock, olive oil, rosemary, thyme.

Its 3pm and I am on my #4 juice for the day (this one is a green little number full of apple, celery, silver beat, lemon and parsley) and I can honestly say I was expecting dirt tasting liquid  (sorry for the low vote of confidence Urban Remedy but you have surprised me)!

Also surprising is the fact I am not rocking myself in the corner starving and I only have an ever so slight headache (I knew Ben & Jerrys was a bad idea last night as my last horary for the next 13 weeks…) so far so good!

It’s now 5pm and I must say I am feeling a little ill.. but it’s time for juice 5 and thank god the juice turns out to be another soup which is amazing and instantly settles my stomach! #5 asparagus, leek, broccoli, green peas, veggie stock, olive oil, raw cashews, cumin.

7pm – dinner is light but somehow filling… #6 coconut milk and water, raw cashews, raw cacao, stevia and water.

9.30pm I am more than ready for bed – and surprising, I go to bed satisfied still.

Day 2

6am start to teach strength class this morning, and to keep my hunger at bay, I fill up my 1.5L water bottle with filtered water and my good ol’ favourite Vital Greens – perrrrfect!

3pm and my energy is flagging big time with a wee headache to accompany this. Fun fun. It’s the first time during a ‘cleanse’ that I have had any negative impacts, which I guess is a good thing (means it’s working and I need it, but also bad because I shouldn’t have consumed Ben & Jerry’s pre detox!!) Looking forward to cracking my 3pm scheduled green juice!

Early to bed again and must say I was a little grumpy come 6.30pm – lucky I had no clients!!

Day 3

Feeling good!! It’s only 7.41am and I just returned from Bondi to Bronte run (amazing!!) and am just going to take the pup for quick walk.  I hope my energy levels stay with me tonight as I have a movie premier at 6.30pm, which is the exact time I got really grumpy and tired last night.. stay tuned.

3pm. Be gone headache!!

9pm. So I didn’t stab the boyfriend for eating during the movie because I made it and I made it easily!

DONE!

Feeling great today my only regret is that I didn’t do the 5 day cleanse, and it just hit me today that it has been 5 days without coffee and I am feeling good! I have got out of bed A LOT easier the last two days and my digestion system feels to be functioning better as well.

I may have to make this a regular thing. Who knew a juice cleanse would be this easy and fabulous?!

* Juice and soup flavours change per season.

Dam you flu, dam you!

31 Jul

I’m sick damn it (feel free to insert sympathetic sound here).

This is not how I planned to start my week of hard training and good ol’ fashion awesomeness to erase my weekend misdemeanors.. (yes even I have cheat days!) I forgot how traumatizing it is having the pesky flu! Or could be a bad cold – but flu sounds so much more dramatic and serious don’t you think?!

Anyway, while working from home quarantined from the outside world (and feeling like death), it made me reassess a few things. Firstly, how I got sick in the first place! Well I caught it off the boyfriend (thanks Shaun!) but also because my immune system is currently weak and thus making me susceptible to more bugs.

Why is it low? I’m a healthy gal, I eat clean, I train and do everything right –right? Well I am going to admit it, I did stray from my paleo eating style on the weekend (which is usually ok) but turns out it actually made me physically sick (bad strike one).

Perhaps overtraining without adequate rest days? Double bad strike. And lastly, sleep. I don’t get enough sleep and with all the training, working and general life matters, getting at least 7-8 hours of good sleep a day is really important. It is a chance for your body to fully shut down, restore, regenerate and do all the amazing things it does that only occurs when you are asleep.

So what is my grand master plan?

Task one: Firstly I am going to the shops to by a new box of tissues (sigh).

Then I am going to stock up on healthy fruit and veges and cook up a storm! Preparation is everything and if you have pre-cooked meals to save you time during the week (especially at night), your stress and energy levels will thank you. It also removes temptation to eat crap in moments of weakness.

Another good idea is to actually write out a whole week meal plan to ensure you are not missing out on essential vitamins and minerals like servings of fish and certain vegetables.

Task two: Clean the house.

I mean REALLY clean it. The older I get the less I can handle clutter, mess and germs – Mum would be proud!!

Spring is approaching and there isn’t a better time to throw away/donate unnecessary junk that builds up oh so quickly. Going is all the chipped plates and cups. Going is the really really old mattress and pillows (I mean REALLY old). And going is the equally gross and dirty couch – cream colour did not survive the early days of my puppy… Expensive task ahead but thank god for interest free plans and credit cards (hey this isn’t a finance blog!).

Task three: Disconnect.

This is a hard one to stick to but after a certain time each night (in an ideal world 9pm), all electronics – phones, TV, iPad, iPod, laptop – everything is to be switched off. We are so over stimulated today that we hardly get a chance to fully switch off. It is no surprise that we are sleeping less soundly and insomnia is on the rise.

I could go on with more very important steps but in the sake of staying true to disconnecting – I am keeping the task list at a manageable number of three (hey I’m sick).

If you are feeling a cold or flu approaching you really can kill it early if you get on top of it early, which I apparently did not!

I always favour Olive Leaf Extract aiding my road to recovery, plenty of water and green tea (antioxidants), mountains of vege juice with lemon, ginger, greens, carrots and beetroot and extra Vitamin C. Oh and of course, as much honey and lemon warm water as I can muster! Just remember not to pour boiling water on top of the lemon as it will destroy lots of the good properties.

Now to find those tissues..

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