breakfast

Middle Age Spread Midlife Kitchen

Recipe: Middle Age Spread

This recipe takes 10 minutes and will be the most productive 10 minutes of your week guaranteed. Because you will be left with a spread you can use for toast, vegetables and crackers (in fact use your imagination) that is so delicious and also super healthy. This healthy Middle Age Spread recipe is courtesy of the new cookbook The Midlife Kitchen which is full of ‘health-boosting recipes’, from one of our favourite foodie Instagram feeds by the same name. Enjoy!

Yield: 500 grams, Active Time: 10 minutes, Total Time: 10 minutes

INGREDIENTS

1 250g bag of spinach

1 400g can butter beans, drained and rinsed

2 tbsp extra virgin olive oil

Juice of half a lemon

A small handful flat-leaf parsley, roughly chopped

1 tsp ground coriander and 1 tsp ground cumin

2 tbsp Greek yogurt

1 clove garlic, peeled and crushed

Sea salt

Fresh, ground black pepper

 

METHOD

Wilt the spinach in a frying pan on a low heat for 2 minutes. Drain and use kitchen towel to remove any moisture.

Place the spinach in a food processor with the remaining ingredients and pulse to a semi-smooth texture. 

This can be eaten warm, or cold from the fridge, where it will keep in an airtight container for up to a week.

 

HEALTH TIP

Butter beans are the star here, providing protein, healthy carbs and a brilliant fibre fix. This benefits the cardiovascular and digestive systems, as well as priming energy levels.

 

Recipe extracted from The Midlife Kitchen, by Mimi Spencer and Sam Rice – available on Booktopia, Dymocks and from all good bookshops.  Follow on Instgram @midlifekitchen

Midlife Kitchen Shashouka

Recipe: Midlife Kitchen Shashouka

A Mediterranean and Middle-Eastern favourite, this dish is served for breakfast but can be eaten all day, every day, as far as we’re concerned. It’s so tasty and packed full of goodness. This healthy Shashouka recipe is courtesy of the new cookbook The Midlife Kitchen which is full of ‘health-boosting recipes’, from one of our favourite foodie Instagram feeds by the same name. Enjoy!

Yield: Serves 2, Active Time: 25 minutes, Total Time: 25 minutes

INGREDIENTS

A spray of olive oil

1 small red onion, diced

1 clove garlic, crushed

2 small peppers, one red, one yellow, deseeded and chopped

1 400g can chopped tomatoes

½ tsp chilli flakes (or more, to taste)

½ tsp ground cumin

½ tsp paprika

½ tsp brown sugar

A squeeze of lemon juice

4 eggs

Sea salt

Fresh ground black pepper

To serve:

A handful of fresh parsley, chopped

A dollop of Greek yogurt

 

METHOD

Heat a medium-sized frying pan and spray with a little olive oil.

Add the chopped onion and sauté for a few minutes until the onion begins to soften.

Add garlic and continue to sauté, then add the peppers and cook for 5 minutes over a medium heat until softened.

Stir in the tomatoes, together with the chilli flakes, spices, sugar and lemon and simmer for a further 5-7 minutes until it starts to reduce.

Make 4 evenly-spaced wells in the tomato mixture and then crack one egg in to each. Season well and cover the pan with a lid. Cook for 10 minutes, or until the egg whites are firm and the yolks still runny.

Garnish with parsley and yogurt on the side.

 

HEALTH TIP

Studies have shown that lycopene, a potent antioxidant found in tomatoes, is boosted by cooking, so by slowly simmering this rich, red sauce you are also maximising the nutritional benefit.

 

Recipe extracted from The Midlife Kitchen, by Mimi Spencer and Sam Rice – available on Booktopia, Dymocks and from all good bookshops.  Follow on Instgram @midlifekitchen

Bad habits fitness Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

Say Bye to Bad Habits

Hello New Year! As many of you might be making resolutions, we thought it was a great time to talk about changing bad habits into good ones. Healthy habits really aren’t that hard to form, and if you tackle one at a time, you’ll be feeling stronger, healthier and more motivated in no time at all.

Research varies, but experts believe it takes between 21 days to 2 months to break and/or form habits. You’ve already started getting into the habit of regular Pilates practice or joining in our other fitness classes on offer (if not, check out our free orientation to get you started)! So, here are a few more habits to work on ditching. We’ve already covered a few on our blog, but a friendly reminder is always handy!

 

Breaking Bad: 7 Unhealthy Habits to Lose

Habit #1: Skipping meals

Missing meals, especially breakfast, makes your body look for its fuel from other places – like bone and muscle. Not eating at all doesn’t help your overall calorie intake but in fact, plays nasty games with your metabolism.

 

Habit #2: Sugar

Studies show that as a society we all eat more sugar than we should, so cutting back on sugar is always helpful. Sugar can act as an artificial pick-me-up and energy booster but it doesn’t last long and instead, you need to reach for low-GI foods that will give you slow-release energy. Cut sugar by staying away from sugary drinks and adding spoonfuls to tea or coffee. Read food labels, or make it a general practice to stay away from any processed foods to avoid all those hidden sugars. Fresh fruit, vegetables, and proteins are always the best choice.

 

Habit #3: Not drinking water

Our bodies are 50-65% water and we need to replenish it constantly to function properly. It’s a lot easier to remember to drink water on a hot day and when you’re working out, but it’s just as important in the middle of winter. Set a reminder on your phone and always have a bottle with you to refill.

So how much water should you be drinking? A general rule to work out your daily intake is 30ml for every kg of body weight (e.g 70kg x 30ml = 2,100ml or 2.1L a day). Read more about keeping hydrated.

Habit #4: Ditching your stretch after a workout

Stretching to warm up before a workout helps prevent injury and gets your body ready to exercise properly. It’s also important to stretch straight after a workout while your muscles are still warm. Stretching helps fatigued muscles, will aid them in recovering faster, limit strains and injury. Plus, sore, tired and painful muscles will just give you an excuse to miss your next workout and that spirals.

Pilates & Co does specialised stretch classes within its timetable each week. You can also do stretching at home, and we recommend using SMR technique to help muscles (the regular practice of SMR is better than a weekly massage)! What is SMR? Find out here.

Habit #5: Taking your phone to bed

A 2014 US survey found that 63% of people aged between 18 and 29 take their smartphone with them to bed at night. And while it might be tempting to play a little game or scroll your Instagram feed before going to sleep, recent studies have shown sleep deprivation to be linked to our constant use of devices. We’re not suggesting you live without your phone, but it’s worth banishing it from your bedroom to help switch off at night – even more so if it’s a phone you use for work calls and emails.

 

Habit #6: Exercising alone

Okay, so it’s not really a bad habit and it’s not always easy to rope in someone to workout with you, but there’s a reason people always get better results while working with a trainer or training buddy. It motivates you, makes you accountable and most of all it’s more fun. Pilates & Co reformer classes are only 10-person classes so they are a great way to feel like you’re exercising in a group but not feeling lost in a BIG fitness class. We also offer small group classes with specialised trainers or one-on-ones. Want to really up the ante? Join our group 6-week Transformation Challenge.

 

Habit #7: Saying sorry

This one is more about mental health and your outlook on life. We’re not saying you should forget the manners your parents taught, but with busy lives and schedules, we all too often jump to apologising for everything when it’s far more helpful and healthy to replace that apology with gratitude. Our founder Roz wrote an article about this earlier in the year and it resonated with a lot of members, so we thought it was important to add to the list,

Breaking a habit isn’t easy, but when you do you will feel on top of the world. Try replacing them with good habits instead and you’ll find it easier to move on. Let us know how you go!

 

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks). Contact us if you need to find out more.

Healthy Food: Cinnamon Chia Pudding

Vicky from Vitality Nutrition has created this delicious chia pudding which would make a nutritious and quick breakfast or anytime snack! You’ll find the recipe here – Cinnamon Chia Pudding and you can find more healthy recipes and information on the Vitality Nutrition website.

Find the recipe below and check out Vicky’s website for more fabulous healthy food recipes for breakfast, lunch and dinner.

Cinnamon Chia Pudding Recipe

Ingredients

3 tablespoons chia seeds (black or white)

1 tablespoon  COCONUT PROTEIN SUPERFOOD BLEND

1 cup  almond or coconut milk

2 teaspoons organic cinnamon

1 tablespoon coconut cream

 

Method

In a large glass/jar or small bowl mix chia seeds, protein, cinnamon and almond or coconut milk. Stir until chia seeds separate and start to swell.

You may need to add more milk if consistency is too dry, it should be a little runny so the chia seed don’t clump together.

The chia seeds will expand and soak up most of the liquid.

Place into the fridge to set for at least 10 minutes. Can be left overnight.

Once set, remove from fridge and top with coconut cream and sprinkle cinnamon on top. Feel free to add your favourite fruit and nuts for extra crunch! Perfect for breakfast or an afternoon snack.

Make a few in advance and have them on hand for snacks. If your feeling the cold – chia puddings can be heated up in the microwave or stove. Just add more milk if needed.

 

Check out more of our healthy recipes on the Pilates & Co. blog.