healthy food

Fig, Walnut & Ginger Uncookies

Recipe: Fig, Walnut & Ginger Uncookies

Perfect for Christmas or any time of the year, these cookies are the cookie that you don’t cook! They are great for entertaining and just for having when you need a little yummy snack with a cuppa. This healthy Fig, Walnut & Ginger Uncookies 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: 10-12, Active Time: 15 minutes, Total Time: 15 minutes

INGREDIENTS

200g dried soft figs

2 tbsp water

Juice of a lime

50g walnuts, crushed

2 tbsp LSA or ground almonds

1 tsp fresh root ginger, peeled and finely grated

1 tsp ground cinnamon

A pinch of sea salt

Coating: more LSA or ground almonds

 

METHOD

Put everything in a food processor and whizz. You may need to use a spatula between pulses to make sure the ingredients are fully incorporated. You can make the ‘dough’ as chunky or as smooth as you like – I prefer it a little chunky.

If the mixture is too dry add a little more water; if too wet add more LSA or ground almonds. It should be soft but not too sticky.

Take a heaped teaspoon of the mixture and form into a small disc/cookie shape, approximately 3-4cm in diameter.

Coat each uncookie in more LSA or ground almonds.

Chill for 30 minutes or so before eating to firm up and make them deliciously chewy. Uncookies will keep in the fridge for up to a week but I can assure you that they won’t hang around that long!

 

HEALTH TIP

Don’t be put off nuts because they are relatively high in calories – they’re full of protein and fibre to keep you feeling full, so you’ll probably eat less overall. Studies have shown that people who consume nuts are less likely to be overweight than those who don’t.

 

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

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

Healthy Protein Ball Recipe

Recipe: Leila’s Goji Berry Protein Balls

We celebrated our birthday last month and everyone was raving about studio assistant Leila’s delicious protein balls that were served up at the party. She’s kindly shared the recipe! These are so easy, quick and good for you, that you’ve no excuse to grab the ingredients and get cracking now. They’re the perfect little snack to keep in your bag and have after a workout at the studio (with a big glass of water) to crush any post-exercise cravings.

INGREDIENTS

2 cups of oats

1 cup of almonds

1 cup of coconut

½ cup of goji berries

1 cup of dates

2 scoops of Prana On Protein (Leila uses chocolate. Prana On is available in the studio for purchase).

5 tablespoons of milk (oat, coconut or almond)

Cinnamon or mixed spices

Coconut oil

 

METHOD

Blend oats, almonds, goji berries and dates separately.

Mix everything in a bowl until it is all mixed and you can’t see the oats anymore. Use coconut oil on your hands to make the bowls and put coconut around.

 

Leila Burate is the Pilates & Co. studio assistant and you’ll see her around the studio keeping it tidy, working out and signing up our new members.

Healthy Food: Pumpkin Soup Recipe

Healthy Food: Pumpkin Soup

We kick off our Autumn 6-week Challenge this week, so we thought we’d share some healthy food – a recipe from the latest meal guide to warm you up. This easy soup is full of goodness and the perfect lunch or dinner option.

 

INGREDIENTS

– 1/2 large Jap pumpkin

– 1 large onion, quartered

– 1 tin of coconut milk

– 1/2 tsp your favourite spice mix (curry works well!)

– salt & pepper

– spring onion for serving

 

METHOD

1. Peel and chop the pumpkin

2. Add pumpkin and onion to large pot and add enough water to just cover

3. Bring to boil, then reduce heat and simmer without a lid until pumpkin is tender

4. Add pumpkin and onions to a high-speed blender in batches

5. Pour blended soup mixture back into the washed pot and add remaining ingredients

6. Serve with a sprinkle of spring onions

Try some of our other healthy food recipes.

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation.

We undertake the 6-week Challenge every season. Keep an eye out for our next one. It’s lots of fun and a great way to kickstart your Pilates practice.

Best Food Post Workout Pilates & Co Gold Coast

The Best Post-Workout Food

There is NOTHING better than the feeling you get straight after a great workout. Endorphins rushing, blood pumping, feeling muscles you forgot you had! Then, the food cravings start, and you think ‘gosh, if workouts are just going to make me eat more are they worth it?’

The answer is YES, they are worth it. Of course they are. And, before you start losing enthusiasm for all the hard work you’ve done, remember that this is completely normal. You’ve just given your whole body a big wakeup, and as a result, it’s been burning calories and your stored ‘fuel’ to get the best out of your Pilates class or Metcon session.

BUT… this is where it is SO important that you reach for the right food to restore hydration, energy and goodness to your body. So, what’s the best post-workout food to eat (and what should you avoid)?

The key thing to think about with post-workout food is to eat things that are high in nutrients and easily digestible (so the good stuff they are providing your body is easily and quickly absorbed). Because your body is in an optimal state to replenish its protein and glycogen (the two things you lose while working out), you also want to make sure to eat within 45 minutes of finishing your exercise, or at the very least within an hour and a half.

 

After a workout, you need to eat:

 

Water

Before ANYTHING else, make sure you rehydrate. You’ve likely been sweating like crazy and lost a lot of fluid, plus it helps your digestion and metabolism. Also, thirst can be mistaken for hunger so making sure you drink first will mean you don’t overload on the food.

 

Clean protein

Protein helps muscles and provide the body with amino acids (which our bodies cannot store so they need to get from food in our diet daily). Eating protein (combined with carbohydrates) after exercise is the best time for your body to have it. Examples of protein are whey powder, a protein shake (we sell Prana On in the studio and it’s our favourite), salmon, eggs, tuna, quinoa, chia seeds, Greek yoghurt, lentils and chicken.

 

Carbs

Carbohydrates are an essential fuel for your body and especially important when doing a high-intensity exercise like our Reformer HIIT. Make sure they are good carbs though. Examples of this are leafy green vegetables, pineapple, banana, oatmeal, quinoa, sweet potato, berries, brown rice and wholegrain pasta.

Lentils, pasta and rice also double up as starches which are also good to help refuel.

 

Avoid the following foods after a workout:

 

Coffee

Some of us can’t live without the stuff, we get it. And if your workouts are the early morning type you might need it to wake yourself up! Just make sure you have your coffee before your exercise. It can actually help you pre-workout by improving performance and muscles. Coffee also increases cortisol levels, which exercise does too, so the double dose is not great for your body or hormones.

 

Drinks other than water

You need to rehydrate, so any other drinks (juice, tea and especially soft drinks) shouldn’t be consumed.

 

Things that digest slowly

Hot and spicy foods and chilli is not easy for the body to digest. While red meat can be great at other times for iron and protein, it’s also difficult to digest. Cheese is a protein, but because it’s highly processed it is also a no. And it probably goes without saying, but oily, fatty or fast foods are all on the no list too (plus, why undo all that great work)!

 

Two surprising additions to the no-list are raw vegetables and nuts. While both of these are so good for you at other times, particularly when snacking, they don’t work post-workout. Nuts digest too slowly so don’t help your body as quickly as it needs to refuel, and raw veg will fill you up but don’t have enough of the protein, starch or carbs you need asap. Save them both for another time.

 

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.

 

Gado Gado Egg Salad Healthy Food

Healthy Food: Gado Gado Egg & Peanut Salad

We kick off our Summer 6-week Challenge this week, so we thought we’d share some healthy food – a recipe from the latest meal guide to spice up your kitchen this Summer. This super easy salad is full of goodness and the perfect lunch or dinner option.

 

INGREDIENTS

Salad

– 1 tbsp salt

– 1/2 head cabbage

– 12 green beans, trimmed

– 2 cups raw bean sprouts, washed

-1 Lebanese cucumber, sliced into rounds

– 2 ripe tomatoes, cut into wedges

– 4 hard boiled eggs

– 2 tbsp fried shallots and 2 tbsp freshly chopped coriander for serving 

Peanut dressing

– 1 large red chilli, chopped

– 1 cup roasted peanuts

– 2 tbsp palm sugar, or brown sugar

– 1/2 tsp salt

– 3 tbsp fish sauce (omit if vegetarian)

– 1 tbsp lemon juice

– 2 tbsp tamarind paste dissolved in

– 1 cup hot water

 

METHOD

1. For the peanut sauce, process the chilli, peanuts, sugar and salt to a coarse paste in a small food processor or stick mixer. Add the fish sauce and lemon juice and dilute to a thin dressing by gradually adding the tamarind liquid. 

2. Bring a large pot of water to the boil and add the salt. Boil the cabbage for four minutes until just tender and drain very well.

3. Blanch the beans and beansprouts separately for 30 seconds each, bringing the water to a boil between each vegetable. 

4. Arrange the blanched cabbage, beans and beansprouts on a plate with the raw cucumber and tomatoes, as well as the halved eggs.

5. Serve the salad with the dressing and scattered with fried shallots and coriander.

Try some of our other healthy food recipes.

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation.

We undertake the 6-week Challenge every season. Keep an eye out for our next one. It’s lots of fun and a great way to kickstart your Pilates practice.

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.

detox workshop - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

New You Detox Workshop (January 2018)

In 2018, Pilates & Co will be bringing you a series of health, fitness and nutrition workshops with guest speakers and helpful information to get you feeling your best. We start the year with this New You Detox Workshop with guest speaker, naturopath Chae from Burleigh’s The Wellness Emporium.

For better gut health, understanding toxicity, knowing the signs of a toxic body and more lessons on how to reduce the toxins in your body, come join us for this 2.5-hour workshop at the studio.

New You Dextox Workshop

Date: Saturday, 13th January 2018

Time: 11.00am – 1.30pm

Cost: $55

Guest Speaker: Chae from The Wellness Emporium

Bookings: through the bookings website or by going to the “Enrollments” tab on your app or the Pilates & Co class booking page. You need to sign up to Pilates & Co booking system via the app or online. Find our app at Google Play for Andriod or on the Apple Store.

 

What Will You Learn

  • The fundamentals of gut health and its role in detoxification and how it influences overall health 
  • Factors that affect your gut health and contribute to toxicity within your body
  • The types of toxins we are exposed to every day and how they affect your health
  • Find out what the signs and symptoms of toxicity are and uncover if you’re in need of a detox
  • How to reduce your toxic exposure to enhance your body’s own natural detoxification capabilities and begin to heal the gut
  • What toxicity testings are available 
  • Take home resource on 8 steps to reducing toxicity and an overview of the tips discussed in the workshop to get you started straight away!

About our guest speaker: Chae (B.Ed, Adv. Dip Naturopathy) 

Chae is a Naturopath, registered teacher, and owner of The Wellness Emporium located at Burleigh Heads. Chae has a passion for educating, inspiring and empowering others in the areas of women’s wellness and digestive health. Through her own health journey with Irritable Bowel Disease and a number of other health conditions including PCOS and anxiety, she understands the crucial link between good gut health and the rest of the body. In her practice, Chae understands that each person is unique and therefore formulates individual treatment programs that integrate a holistic approach to health. This includes using medicines derived from nature, food as medicine and integrating healthy lifestyle practices to nurture the body’s own self-healing capabilities.

 

Follow Chae

Website www.thewellnessemporium.com.au 

Facebook:  @thewellnessemporiumau 

Instagram: @the.wellness.emporium

Healthy Food Watermelon Salad - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

Healthy Food: Belinda’s Watermelon Salad

We kick off our Spring 6-week Challenge today, so we thought we’d share some healthy food – a little recipe from the meal guide to give you some kitchen inspiration. This super easy salad is full of goodness and the perfect lunch or dinner option over Spring and Summer. It’s our studio manager Belinda‘s creation and one of her favourites to make for herself.

 

Belinda’s Watermelon Salad Recipe

If your aim in doing Pilates is to feel fitter and stronger (which we hope it is), then you have to combine your practice with healthy food. And as healthy food recipes go, this one is easy to make and so yummy you will be questioning its goodness. We think it will be joining your regular kitchen staples in no time!

 

INGREDIENTS

  • 1/4 whole watermelon (chopped into cubes)
  • 2 Lebanese cucumbers (cut into quarters)
  • 3 large tomatoes (chopped into cubes)
  • handful coriander (roughly chopped)
  • handful parsley (roughly chopped)
  • handful mint (roughly chopped)
  • 4 spring onions (sliced)
  • 1 avocado (chopped)
  • 1/2 cup pinenuts (lightly toasted)
  • tablespoon bottled jalapeño’s (finely chopped)
  • juice of 2 lemons
  • a generous seasoning of Himalayan salt

METHOD

1. Add all ingredients to large salad bowl and toss. This salad is still great the next day if kept

refrigerated.

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

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation