Barcelona Yoga Teacher & Photographer Maria Mathison on Her Favourite Places

Maria Mathison, Barcelona based yoga teacher

I had the enormous good fortune to meet Maria when I travelled to Barcelona a few years ago. Above a children's shoe store not far from Las Ramblas, there's a yoga studio up a spiral staircase which is like a little spiritual haven far from the madness of the streets.

From the studio, you can see right across the city. It's divine.

I asked Maria for her recommendations on where to go and what to do in Barcelona for those who don't intend to purely shop and stare at the Sagrada.

Favourite places to eat: Cana de Azucar (Carrer de Muntaner 69); and Nolita (Carrer de Llull 230)

Nolita in Barcelona

Favourite ice creamery: ("I don't drink, just ice cream and tea!") Dela Crem (Carrer d'Enric Granados, 15)

Dela Crem in Barcelona

Favourite walk: Montjuic and Fundacion Miro

Favourite beach: Badalona

Maria teaches at Yoga Studio Barcelona. They're on Facebook, of course. Find them on the map here. Find the timetable here.

Maria is on Instagram at @onceuponanillusion

Quick Fix: Knee Injury

Wouldn't it be fun to come off a Vespa and have it land on my knee? Said Nobody, Ever.

Including me.

However, in the interests of not living a boring, unchallenging life, I headed off to learn how to ride a scooter. Seems, it had plans for me, which involved reminding me that a quick moving, heavy chunk of metal atop an engine can be extraordinarily heavy especially when it lands on your limbs.

The abridged version of the whole story is that I had a Vespa land on my knee and over the coming week, I continued to attempt to move on it and only made it more intensely sore and tender. Thankfully, I booked in with a physiotherapist near home and she went through a variety of tests to ensure nothing really dramatic had occurred. It was a lateral ligament stretched and my hyper-flexible right shoulder had sub-luxated. Apparently, due to a yoga injury over a decade ago, I regularly engage in sub-luxing my shoulder and my body awareness and ability to compensate ensures that it doesn't create impingement.

No wonder I go on and on about shoulder stability in classes.

Within two appointments, I've gone from walking and sitting in pain to being able to return to BodyPump (with plenty of modifications!), walking without issues and the bruising and swelling has gone down immensely. I am doing All The Things. In case you're wondering what All The Things are, here's my guide.

Fix My Injury STAT. I have no time or patience for this: the checklist.

• Book in with a physiotherapist. Make sure you feel confident with the person you're seeing though - if there's any doubts that they can help you, perhaps you'd be best to seek a referral to another practitioner either within the same practice or outside it. Don't be afraid to sever a relationship that doesn't feel right. I'm fortunate to have found a physiotherapist I really trust - knowing she has worked with elite athletes in the fields of football, gymnastics and dance really wins me over too. 
• Do the at-home work. I know foam rolling and spiky ball and self-massage and the soda crystals and bandages are boring, but they're going to fix you. So just do it.
• Use an all natural muscle rub. Sure, you could use highly medicated, expensive stuff like Voltaren and Nurofen gel but I assure you, I have had much better results with an all-natural, plant-based product my physiotherapist recommended and used in treatment. It's called Relievamed and it's made in Australia. It smells like eucalyptus and ginger. Totally calming.
• Take curcumin supplements to prevent and treat inflammation. There's clinical evidence that supports the regular intake of curcumin supplements, especially in the treatment of arthritic pain. Any injury that results in muscle and joint swelling and pain, or even digestive bloating and discomfort, can be alleviated and prevented with good quality supplements. I take Flexofytol, which is high strength, fast absorbing and Australian made. Totally clean and pure, and leaves zero after-taste. Two  a day is perfectly enough.
• Find other ways to move and train that don't further inflame your injury. I love to move. It is my physical and my mental health therapy! While it isn't ideal to have an injury, of course, in fact it can push you to get creative and find other ways to train that don't involve your usual routine methods. This is good. Embrace it.

Fitness and Health Podcasts To Inspire and Inform

I have to admit, I used to be a massive advocate and consumer of fitness and health podcasts. I loved Jillian Michaels and Janice's witty, smartass banter that covered types of plant based milks, the reasons particular exercises and routines paid dividends and mindset adjustments. As the length of episodes increased and it became more about Jillian's parenting, it became an exhausting test of patience. So, I took a lengthy break but I'm back listening to pods for inspiration and here's my  pick of what you should get your earbuds wrapped around.

My own Core Integrity podcast, featuring interviews with gut, mind, body and spirit role models and practitioners.

Hurdle, in which Emily Abbate chats with wellness entrepreneurs and leaders like the co-founder of Headspace.

YogaPeeps is a lifelong love affair. Though it's no longer producing new episodes, every single episode is eminently listenable and full of yoga wisdom from teachers who live, breathe and love the practice. Lara Hedin is a wonderful host.

TEDTalks Health gets across astonishing facts and information in bite-sized podcast episodes. This will make for excellent conversation starters if nothing else.

Nutrition Matters takes a no-bull approach to food and the mental, physical and spiritual approach to a nutritious life. Paige Smathers is a registered dietitian and nutritionist who interviews experts.

The Nutrition Diva's Quick and Dirty Tips For Eating Well and Feeling Fabulous

Oh I love this one so much and it's so short and easy to listen to. It really is a quick dive into a topic, ingredient or trend. Monica Reinagel is a joy to tune in to for advice, intelligence and simple, memorable tips.

Are Nutritional Supplements The Key To Beauty, Gut Health & Mood Maintenance?

I have long taken vitamins in whatever form they come – tablets, capsules, liquids, powders. If it’s touted to be good for me, there’s every chance I’ll swallow it. I have even been known to make a thick paste of turmeric and gulp it down, or spoonfuls of chilli powder, an entire ginger root chomped through and even garlic bulbs.

I’m sort of the Bear Grylls of nutrition.

When I was a teenager, I had really bad acne. There were days I wouldn’t go to school because my sister had stolen my makeup and I refused to go anywhere without covering up the spots as thoroughly as I could. To this day, I’m super fussy about my skin and if I even get the whisper of a spot, I change what I’m using immediately. At the moment, I’m using Formula 10.06, Medik8 Vitamin C serum, Gernetic and Kryolan makeup. All of these are doing wonders for my skin and none of them will break the bank. I’m also undergoing laser for pigmentation caused by sun damage (and I had a skin check last week to make sure none of my freckles warrants concern).

Back to nutrition though. There’s every reason to believe that clear, radiant skin begins with gut health. Mood and brain function are also related to the gut flora and so is your overall energy. What you eat affects it, but also HOW you eat and your overall lifestyle. Under pressure, I can eat too much and too quickly. This is bloating and makes me feel lethargic and crappy. No matter how many superfoods you eat or how perfectly you’ve calculated your macronutrient intake, if you feel guilty or afraid of food, you eat that guilt and shame and that affects your guts and your mood too.

So, this is a holistic approach that you must take if you want to feel good, look good, and know you’re functioning in a way that this short life is lived with full energy and joy.

Coming up in May 2019, Melbourne Museum has a show devoted to gut health: Your Mind, Your Microbes.

I’ve been taking supplements daily to improve my overall energy and especially since becoming vegan a year ago, I am mindful that my diet doesn’t always meet my protein requirements, or I overdo the vegetables and legumes and end up feeling bloated and blah. I’ve been taking a probiotic and also magnesium powder daily, as recommended by a naturopath at Natural Chemist. You can get a free health check and ask any questions via their online or phone chat with a naturopath.

I’m also taking Arbonne powder supplements – pomegranate flavoured energy satchets are brilliant for the full spectrum of B vitamins and the magnesium/fibre supplement is great for calm, post-workout muscle maintenance and also improving sleep quality.

Whether you need supplements or not is up to you. I’d rather take them and know I’m plugging any holes that my diet isn’t meeting but I have had a doctor tell me I’m essentially peeing out all my money. Each to their own. Keep in mind that there’s so much we don’t know about the brain, gut and the body as a whole though so only you can know if what you’re eating, drinking, swallowing and doing is making you feel fit, well and alive. If not, change. Send me an email or post on Twitter letting me know if you take supplements and what works for you.

Denise Payne: Fearlessness And Mercy

In the 1970s, as a teenager, Denise Payne was introduced to Kundalini Yoga by her teacher Sat Jiwan Singh. It became more than “a life saver”. Yoga became her life’s work through practice and teaching. Many Australian and international yogis have met Denise through her regular Power Yoga and Yin classes at The Yoga Barn in Ubud, Bali. When not speaking (not entirely fluent) Indonesian or Sanskrit, there is the obvious accent that serves to remind that Denise is originally from Phoenix, Arizona.

It was in Portland, Oregon – her home of 10 years - that she owned Yoga Bhoga and campaigned for the working rights of yoga teachers to continue as contractors. This is also where her son, 14-year-old Charlie was born.

Denise has a rich and nuanced understanding of yoga which culminates in classes where stories from the Bhagavad Gita are seamlessly interwoven with smart anatomical and energetic cueing, sutras and explorations into bandhas, mudras and pranayama.

At 55, Denise has become even more physically strong and her inversion practice continues unabated. Her motto of being fearless, brave and loving life emanates beyond words and into practice. She holds regular Yoga Teacher Trainings in Jakarta and Ubud, and has travelled worldwide to host training, workshops and courses. Throughout the year, she runs Yoga Teacher Training, enabling Yoga Barn regulars and those who are new to her teaching to be enriched by her experience in yoga practice, teaching and teacher training for over 30 years. 

Whether it is her thorough knowledge of the chakras and nadis, or the art of mudra, there are many aspects of yoga which are not commonly taught either in classes nor the standard 200 hour Yoga Teacher Trainings in Australia. Denise’s particular focus is on the koshas and their relation to every other aspect of yoga and life. The body, breath, mind, inner wisdom and sense of bliss are integral to the experience of living yoga on and off the mat. In Bali, the spiritual life is not an afterthought – it is in the morning and evening rituals, the approach to nature, food, dance, art and life. This has been attracting Australian yogis, surfers and spiritual seekers for decades.

While Denise has best been known for her Power Yoga practice, chakras and mudras workshops over the past 8 years at Yoga Barn, and prior through One Song in Portland, she has also won over many yogis with her meditative approach to Yin Yoga. She describes the experience of Yin as “a deeper conversation with the body and the self”.

Yoga has become even more of a sanctuary for Denise now that she has moved back to the United States after 8 years of living in Ubud, Bali. As anyone who has faced a major move or life event knows, the practice of yoga can provide a sense of groundedness in uncertain and challenging times.

Denise took time between teaching, planning an upcoming Ubud Teacher Training and finalising her book on Yin Yoga to answer questions.

How old were you and how did you first discover yoga?

I was 8 years old when I first met my teacher and 15 when I was first introduced to Kundalini yoga. I was kind of a sick kid that wasn't allowed to do anything really, and being introduced to that was literally a life saver.

Do you feel that you chose to be a teacher or that it was almost inevitable once you immersed yourself in study with your teacher?

Teaching has always come naturally to me, and my teacher, Sat Jiwan Singh was very pushy and determined to get me teaching, as well. But I never thought yoga would turn into what it is today. Back in the 70's you did it in a back room, and didn't really talk about it to friends!

Your classes weave the yamas, niyamas, stories of the Bhagavad Gita, the yoga sutras, chakras and koshas into a vinyasa context. Is this a challenge?

The wonderful qualities of yoga open us up to always learning and studying some new aspect. As I continue to grow and evolve, so do the elements I bring into a class. I do strongly believe in the power of the combination of philosophy and asana, and it's always a work in progress. 

When you first moved to Ubud, you initially planned to write rather than teach. How did you come to join Yoga Barn?

I did want to write, but was really without direction! About 3 months in, I was lucky enough to become friends with Meghan Pappenheim, one of the founders of The Yoga Barn. The rest is history!

What are the challenges of teaching short-term, international yogis in Bali?

I really appreciate this question. There is a lot to be said for the regular students I had at my schools in Portland. It was a natural progression for us over the years. In any given class during the week the most incredible yogis would show up to practice. In Ubud, I feel more of a sense of urgency with students at times. If I feel I really have something to offer any particular student I'll ask them how long they're in town for, I'll give them homework and always ask that they email me with their progress. I also ask for requests before every class to ensure I'm working on what they want to work on; maybe I have some fresh ideas for their technique.

The physical asana practice can take a toll on the body. Have you altered your practice at all to prevent injuries or overuse?

Honestly. Cat, it's yoga that helps me recover from injuries from doing things other than yoga! I just turned 55 and I' so grateful for the practice. It's something I'm always making progress with and there’s always work to be done. I'm actually relearning handstands right now to change my technique. I think it would be tough to do that if I didn't have all the years of yoga keeping me strong.

Yin yoga is being embraced by major gym chains here in Australia. Can you tell me what role yin yoga plays in the system of yoga compared to styles such as Power Yoga and typical Hatha yoga?

That's really cool to hear that it's becoming more mainstream in your neck of the woods. Yin is so new, relatively speaking, that interpretation is up for grabs and just about anyone can teach it. I think the tattvas, or principles of yin yoga, are essentially the same as a yang practice in many ways. Stillness, holding poses, finding the edge in a pose can be translated equally in both styles. The breath, as I do recommend a soft breath in a yang practice, the meditative qualities, as well can play a roll. Because yin transcends the yang elements of the physical body, slowly creeping into those nooks and crannies of the plastic parts, the role of yin becomes more about a deeper conversation with the body and the self. I love to support a daydreamy type atmosphere, in fact, and allow for the students minds to wander. This might get some thumbs down in the comment box. But, seriously, Cat, daydreaming is a lost art. We are so busy being mindful, or scrolling, or whatever. Yin offers the perfect environment for such an important and healing practice like mind-wandering/mindlessness.

Tell me about Waheguru and how this affects your approach to daily life and meditation?

Waheguru translates to Wonderful Teacher. Everything is Waheguru. Samadhi, the 8th limb of Astanga yoga is Samadhi, which means to See Equally. To see equally, one must let go of any judgement and increase their compassion 1000 fold. When you begin to see equally, you see that everything is your wonderful teacher with no judgement. Waheguru!

One of my most memorable moments in class with you was being half-way into the splits and you recounted the story of Hanuman leaping.

I'm so glad you remember that! The philosophy is vast and many teachers play with it so well! I have my moments, glad you were there to witness one of them. But me, I'm a great big chakra geek. It's how I see students, how i sequence, and most of the language I use in class revolves around the system of the sacred chambers. Every now and again I'll bust out a story, a few weeks ago it was Trivikrama, however my chakras studies never end, so I always have something new to work with in class. There are so many dimensions to the physical practice and so many elements to focus on for students. That’s the magic of hatha yoga.

The book that you had intended to write when you first moved to Ubud... how’s that going?

Well that book will get written someday. In the meantime I have a gorgeous book coming out on Yin yoga and myofascial release work. It’s based on a class I've been teaching for almost 15 years. Hopefully it's in full swing by the time this article is published.

Thankyou. Waheguru.

Waheguru.

Denise is holding Yoga Teacher Training at The Yoga Barn in Ubud, Bali in September. More details on her site at http://www.denisepayneyoga.com

Stress Hormones: How to combat belly fat, bloating and blemishes

In over 10 years of teaching, I've been asked the same few questions repeatedly. Two of the most common are:

• How do I fix blemishes/acne/dry skin?
• How do I target excess belly weight?

Now, as we all should know, I don't buy into body hate and shaming and guilt. Women naturally have curves and a tendency to hold weight around the belly and hips because women are designed to create, house and nourish new human life within their bodies. That's pretty amazing. Whether you choose to have children or not, your body is engineered for it.

That said, there's a fine balance to find between functional and healthy amount of particular hormones and the sort of irregularity and imbalance that will lead to a cycle of nasty symptoms that indicate hormonal problems and that lead to MORE hormonal imbalances if not addressed through lifestyle.

The culprit - in all my discussions with medical and natural health practitioners, and in my personal experience - is the stress hormone, cortisol. An excess of cortisol leads to inflammation within the body, creating dramas with digestion, sleep, mood, acne and blemishes, insatiable appetite, cravings, bloating and weight gain particularly around the belly and hips.

Cortisol is a hormone produced by the adrenal glands (in the kidney area). It isn't all bad! Cortisol is produced to enable the body to handle and respond to danger. It is also heightened during exercise or at the beginning of the day to put the body into a more alert state.

Too much cortisol results in a number of symptoms, including weight gain around the face and abdomen, thin and easily broken skin, acne, bones more vulnerable to fracture and breaking, depressed mood, increased facial hair and irregular periods.

Some medications can mimic cortisol, including some asthma medication and topical steroid creams or steroidal drugs.

What can you do to prevent excessive cortisol and a crappy mood, bloated belly and tired, dull skin? Here's some simple steps. Take one at a time, or all at once:

• Stop the extra long workouts. No wonder your body believes your under pressure and in need of hormones to cope with stress if you're forcing yourself through training regimes that run over 90 minutes
• Cut the coffee. Sure, addictive, sure. But if you want to sleep and look 10 years younger, stop.
• Eat wholefoods. Organic wherever possible, but maintain a diet where at least 80% of your food is a plant that you can recognise as exactly the same as it was on the tree or in the earth (powdered beetroot doesn't count)
• Take high-quality supplements if your diet is restricted at all (vegan protein, omega 3 supplements, vitamin D if you don't get much sun, multivitamins)
• Did I mention Omega 3 supplements?
• Eat a high fibre diet to maintain good gut health
• Take adaptogenic herbs: licorice root tea or medicinal mushrooms are easy to find at health food stores or online
• Take 5 minutes every morning and/or evening to sit quietly, eyes closed and breathe fully into the belly then slowly out again. Set a phone timer if you need.
• Get away from screens. Put the phone down.
• Go to yoga - any type.
• Do pilates
• Dance
• Laugh
• Omega 3 supplements (seriously, though)

Image from Wholefood Merchants, Melbourne

New To Vegan Life: Meeting Nutritional Needs

Are you a Negan (New Vegan)? Welcome to the club.

I have been eating mostly plant-based meals for over a decade but it is a new choice to consume a purely vegan diet. I had been safe in my knowledge that chicken, fish and yoghurt were enabling me to earn top marks on my blood test results. B12? Iron? Calcium? Gold stars!

While it can take a little more planning and awareness around combining plant based foods to ensure you are meeting your nutritional needs for optimum health, once you understand which foods have the highest quality of calcium, B vitamins, magnesium, iron, zinc and protein, you can go wild with exploring flavours knowing that within each week, you're ticking all the boxes.

For me, I know the foods I really love and rely upon for essential nutrients, but I have a bad habit of not incorporating enough variety and adventure into my meals. I can get into a rut of the same thing daily for a week! That said, have you discovered purple sweet potato? If any food is worthy of a 12-step program, purple sweet potato is it.

Still. I digress.

Plant Based Meals For Inspiration and Convenience

To save myself from my own boring routines, I have ordered a Soulara delivery to get me through just over a week. I hugely recommend this meal delivery service to anyone and everyone, whether you're vegan or not. Having trialled a range of meal delivery services over the past few years, I can honestly say this is a no-fails option that is totally fresh, totally organic, and genuinely delicious. It doesn't feel like diet food and the serving sizes will genuinely satiate your appetite (not aeroplane-meal sized like some delivery services).

The great benefit of a meal delivery service for me (and you!) is that I can explore a variety of vegan meals and get a true sense of what I really love so that I'm inspired to get into the kitchen and create meals based on those flavours and ingredients. When I go to Ubud, Bali, I eat purely plant based meals and mostly raw food too. It is energising, it connects me deeply to the earth and it feels good in my belly and my body. Soulara is the closest I've come to home-delivered plant based meals that transport me straight back to a table overlooking rice paddies and yoga studios. Check out their Instagram for food inspiration.

Common Nutritional Deficiencies In A Vegan Diet

I recently went to the doctor for blood tests and under "Health Conditions" she listed "Vegan". I'm not sure this is typically considered an ailment! However, if you aren't doing your research and maintaining an eye on your calcium, iron and B12 levels, then you'll feel like being a vegan truly is an ailment. Apart from reading as much as you can and educating yourself, it's entirely worth making an appointment with a dietitian or nutritionist who has expertise in vegan or vegetarian diets. They can advise - based on your gender, age, height, weight, general health and level of activity - what your nutritional needs are and how to meet them.

The most common nutritional deficiency is B12 because this is purely available in animal based products (meat, seafood, dairy). The most reliable vegan source of B12 is nutritional yeast or fortified milks. Alternatively, a supplement is your best bet. But ignoring B12 is dangerous. B12 is linked to mood, the nervous system and also works co-operatively with B9 (folic acid) to enable optimal absorption of iron. Calcium is vital to healthy bones and muscles. Especially important for women. There are many fortified milks (almond, soy often have "Calcium Fortified" on the label where this is the case). There's no question you can meet your protein requirements easily with soy based proteins such as tofu and tempeh but spirulina, peas, hemp seeds, brown rice and quinoa, chickpeas and beans also provide rich sources of organic protein. Again though, see a dietitian for a personalised plan. Once you know how to meet the requirements of your body, you can confidently go it alone. It's definitely worth telling your GP you are vegan so that they can keep an eye on your blood test results (in the first year, worth doing this every few months).

Supplements

There's a good argument that you can meet your every nutritional need with wholefoods. But since the quality of food, soil and produce is not 100% reliable due to production and farming measures, it's absolutely worth investing in some supplements to ensure you're giving your body every opportunity to be well.

I am not a huge fan of turmeric as a flavouring so I'm very happy to take it in supplement form. My pick is Alitura Revitalize which contains ingredients based on Chinese Medicine, Western and Eastern Science. Turmeric, He Shou Wu (iron and zinc), chaga and reishi mushrooms (immune system and anti-ageing properties). I also take Evening Primrose Oil (Sports Research brand) which is rich in healthy fats for glowing skin and is also championed as support for women experiencing painful menstruation. Don't opt for any brand please - if you're going to spend on supplements, make sure you go with a high-quality product that's worth your dollars. I get my vitamins from Vibeality - the best spot to find Sports Research and Alitura brand in Oz. 

Raw & Organic Vegan Essentials

Long Jetty in New South Wales has a lot of healthy selling points - the divine yoga studio/cafe Modern Organic as well as the raw and organic food, home and lifestyle store The Raw Deal. Since I'm only in Long Jetty for short stints (unless someone wants to offer me a full time job teaching yoga, writing and blogging?) I do my shopping online. Whether it's bulk chickpeas and lentils or organic almonds and raw cashews, nut milk or superfoods in liquid and powder form, it's all super affordable and the best, freshest quality. Steve who runs things at The Raw Deal is a genuinely good, generous human with the pure desire to bring healthy, chemical free produce and products to his local community and to the wider Australian community via the website. There's a lot to be said for connecting with the people you shop with.

Surf Star Sally Fitzgibbons on Strength Training, Body Image & Living Well

Sally Fitzgibbons is synonymous with surfing. Funnily though, she excelled at athletics, touch football and soccer in her teens. It's fair to say, if it required energy and sportsmanship, Sally was into it and mastering it. I had the pleasure of interviewing her for my iTunes podcast, Core Integrity With Cat, today. In light of her book, Summer Fit All Year Round, which I really enjoyed and am still referring to for recipes and body weight training ideas, I took the opportunity to ask Sally about how the book came to be, the role of athletes and authors in sharing their fitness and nutrition programs and how to do this responsibly.
As you may suspect of an elite athlete, who rises at 5am to train and has a singular dedication to being the best she can be, Sally is an intelligent and articulate interview subject. She's also funny and energetic and inspiring. I may come to regret this, but I was so enthused by her I agreed to a trade of yoga training for a surf lesson. I fear I'll need more than one!

Here's some recipes from Sally's book. I've posted them as downloadable PDF so you can print and paste up on the fridge! Yes, old school.

Make Friends With Veggies & Kick Sugar To The Curb

We're already in the second week of the New Year - that's approximately 168 hours you've had to lapse on your New Year Resolutions. So, how's that going?

In the first week of January, I asked my barre class, "IF we were making resolutions, which we're not, what would they be?"

I was surprised that almost everyone said their resolution was to eat less sugar and more vegetables. Surprised, because I love vegetables and find it easy to incorporate them into my daily meals. I suppose I take it for granted that I don't have any desire for sugar either... I think we can change our palate and what we desire to eat when we change our habits with persistent and dedicated focus. Choice by choice. This doesn't mean a life of no joy at all - and certainly, there's a number of naturally sweet foods that are extremely good for you! Some zealous celebrity trainers and insta-nutritionists will carp on about fruit being detrimental to healthy weight and body but that is absolutely baseless and irresponsible. Any food, in excess, isn't healthy. I hate to be boring, but remember that quote, "Eat, not too much. Mostly plants."

Yes. And I'd add to that, ENJOY what you eat because guilt tastes bitter and toxic and no amount of "clean" eating will eradicate that bitterness. 

So, in the spirit of supporting you to get excited about vegetables, here is a recipe from The Vegetable by Caroline Griffiths & Vicki Valsamis (Simon & Schuster). 

I also want to recommend another book that I received over the holiday period and that I am VERY excited about. Raw Is More by Eccie and Gini Newton (Simon & Schuster). As some of you know, I'm studying to be a Raw Food Chef with the Raw Food Institute of Australia. I get so excited by the amount of delicious and flavourful food that can be prepared and shared: all raw. Anyone who has been to Ubud, Bali has discovered a world of raw, plant based food menus, where colour, freshness, flavour and nutrition are bursting off the plate morning to evening. Bring a bit of that raw, wild, colourful energy into your daily life here.

Just to keep you inspired and dedicated to adding veggies to your day, I've designed you a 7 Day Vegetable Commitment planner! All you need to do is circle at least three vegetables you've eaten that day. It is also a list that gives you a huge range of ideas for when the only idea that vegetable conjures up is brussel sprouts and lettuce. Free download (PDF).

The Free Apps & Tools I Use

There is no debate over this. If you don't have a digital space where you communicate your work, your ideas, your services and how to get in contact with you, then you aren't being realistic about what it takes to run your own business. If you think you don't HAVE a business, then you're wrong. As long as you have knowledge, experience and something to express, teach or offer, then you have a business.

It took me much longer than I desired it to, but I finally organised my own website last year. My site CatWoods.me is home to information on Ballet Sculpt, my writing portfolio, my blog, my business as a content creator and my podcast. It also enables people to communicate directly with me and also links to my social media platforms. I designed it using Squarespace, which is super simple to use and enables you to embed existing content from blogs to podcasts, YouTube and so on. It makes the process of choosing a domain name and publishing your site simple for non tech people.

I use Canva to edit and create images for my website, social media, blog and and events. It is an easy-to-use layout with drag and drop function. Again, you don't need to be a whizz to choose a template then add your own elements. Canva has a new function in enabling video editing (great for Instagram short videos!).

I use Mailchimp to create email newsletters. Like Canva, this is a simple template-based site where you can choose how you want your end product to look and then take your own images and content (video, audio, text) and drop it in the right places. When you're done, you can track how people interact with it from how many people open it, to how many people click on the links and also, how many people unsubscribe! You can also choose whether to send the newsletter to a select group from your email contacts or to an entire list. You can have multiple lists. So perhaps, you have a list for the yoga participants who you want to update about your workshops for the month, and you also have a list of friends and family who you need to update about your travel plans.

I use Audacity and Voice Recorder to make my podcasts and my music comes from Creative Commons, where artists specify how they'd like their work to be credited when you use it and whether there are any limitations or restrictions around how their work is used (ie. only for personal use, or only for commercial use where they are openly credited).

I use Issuu to publish my work as PDFs that are readable online and this is also a great way to ensure your articles are stored somewhere beyond your hard drive.

Need a fancy new font and Helvetica just isn't rocking your boat any more? I go to DaFont. Icons are at DryIcons. 

When you need some creative inspiration or a tutorial, try Creative Bloq. 

If you would like me to set up your website for you, assisting with content creation, or even setting up your podcast or YouTube channel, let's talk. You can reach me via the form on my website.

Beauty Foods: The Recipes, The Aussie Skincare Brand To Know & Fake Tan Tried & Tested

Every year at around this time, beauty and fitness experts make their predictions for what will be trending in the next 12 months. I won't bore you with my magical predictions but I will champion some trends that have begun this year and will pick up pace into 2018 because they work.

Beauty Supplements are nothing new - Hair, Skin and Nails tablets and capsules have been around forever but now the trend is for wholefoods, herbal and protein rich powders that can be added to smoothies, infused in water or diluted in juices. Elle McPherson brought out her own brand, The Beauty Chef has her own custom blends and now Vita-Sol have brought out a range of wholefood powders. Each blend combines organic superfoods, traditional and ayurvedic herbs and plants with pure protein to slow down the ageing process. I've been taking the Infinity Blend (vegan, gluten free) with collagen powder and almond milk every morning. I also take Swisse supplements for skin and liver function.

Eating for health, strength, muscular and joint integrity and with an awareness that our skin, hair, nails and overall beauty is inherently the result of how we eat, move, sleep and work. I think the whole "clean" eating moral judgements on food is toxic, don't get me wrong. But there is a lot to be said for choosing foods that we love and also have nourishing properties for our bodies: unprocessed veggies, fruits, seafood, meat, legumes and a moderate amount of coffee (working on that!). I've been luxuriating in Beauty Food by Lola Berry. Recipes are below.

Every day I try to take a moment or several to remind myself I'm very fortunate to live in a time, place and in circumstances that allow me to take care of my body and my mind with freedom. I shower, I moisturise, I dress and I appreciate that for all the criticisms I've had of my own body, it is mine. I live in this skin, I've grown up in this skin, this body is much more valuable than I sometimes remember. I treat my shower and moisturising and makeup and dressing each day as a ritual of preparation for living. As a way to look after my body because she does a lot for me. I've been using new Australian skincare from Olive Oil Skin Care Co. The Rose Geranium Body Wash and Citrus Revival Body Butter smells gorgeous and the packaging is divine.

This time of year it gets super hot, super fast. As someone with naturally pale and an inability to naturally tan (straight to red!) I fake it. My parents have had multiple skin cancer scares and I don't have any desire to risk it. Plus prolonged sun exposure is ageing - I don't need that. I've used a zillion tanning products and there's only a few I truly recommend because they are streak-free, completely natural looking, easy to apply and they don't go all streaky and uneven as they fade. The pick of the pack is absolutely Bondi Sands (Ultra Dark please) and Eco Tan by Sonya Driver.

Recipe Time. Get Beautiful From The Inside Out (Happy Thoughts Will Radiate From Your Skin Like Sunbeams)

Recipes and images extracted from Beauty Food by Lola Berry, published by Plum, RRP $24.99, available now. For further information visit: https://www.panmacmillan.com.au/9781760552671/

Beauty & Wellness October Obsessions

Who doesn't need stirrup barre pants, grippy ballet socks, one-piece leotards and flattering, high waisted capri pants in their life? WHO?

I discovered Zakti Activewear via a British Health & Fitness magazine and haven't looked back. Not limited to UK customers, obviously. They have done a brilliant collaboration with dancer Kimberly Wyatt. Ideal for barre, pilates, yoga and dance classes and - bonus! - you won't see 20 women with the same pants as you in class.

Research backs up the many health benefits of fish oil omega 3. It isn't naturally produced by the body and needs to be consumed, either through fatty fish, walnuts (ideal plant based omega 3!) or supplements. BlackMores Fish Oil is my daily joint, skin, heart, gut, muscle and overall wellbeing supplement of choice.

On the path of essential muscle, joint, bone, skin and gut health, did you know elite athletes and ballerinas take collagen supplements? The alternative is bone broth, but a tasteless collagen powder like GelPro Advanced Marine Collagen in your water, nut milk smoothie or even your acai bowl in the morning is an ideal way to boost your protein intake and feed your cells essential nutrients to build and maintain bone, muscle and skin tissue.

Recovery time demands magnesium. This mineral is present in most cell functions within the body so if you are stressed, getting sweaty a lot or post illness, you're likely in need of a magnesium boost. Taking capsules is okay, except that it's likely you're just going to pee them out rather than really benefit. If you apply magnesium as a cream, spray or even soak your feet in a magnesium salt bath, you absorb a great deal more and the massage effect has additional benefits. Go for pure, high grade stuff like Elektra Magnesium Spray & Flakes

Michael Kors Wonderlust because life is too short to stay in one place and also too short to not smell like heaven in a glass bottle. Plus...Christmas Is Imminent. Time to make a wishlist.

BYS Highlight Palette is my key to GLOW - like a beacon of beautiful good health and because a little bit of contouring (not Kardashian level everyday...) will always be welcome.

Sukin Shampoo & Conditioner because this organic company and their products are all about no toxins, no nasties, no animal testing. Also because it's affordable, Australian and gentle on your skin, scalp, hair and the earth.

My Froothie Blender is the B O M B. I can whizz up my protein smoothie in the morning (try roast pumpkin left to cool overnight with cinnamon, almond milk, big spoonful of marine collagen and a little shake of nutmeg) and also make a whole lot of raw food goodies like purees, dips, sauces and even mashed sweet potato and carrot/turmeric soup. Oh the endless possibilities! 900W or go home.

Last, but not least, my bathroom cabinet is a mecca of wonderfulness. At the ready every week is my Medik8 Clay Mask to nix the nasty stress/pollution and sweaty-face spots that occasionally appear. My nails always benefit from a layer of super glam - loving the cult brand Smith & Cult. Because it's a cult thing, and it's the goddess queen that is Kat Von D... on the daily, long lasting lip colour demands Kat Von D Liquid Lipstick (either Lolita or K-Pop).

Ballet Sculpt 1 minute move

Can't make it to class? No worries. Do this pulse move for one minute minimum and ideally keep it going until you can't maintain technique. Squeeze your glutes. I mean it!

Start in plié position, heels raised and pressed together.Squeeze your butt cheeks together, get down, P U L S E.Step forward, pulse. Step to starting position, pulse.Step to 2nd, pulse.Step back, pulse.Keep going.Keep going.Keep...on...pulsing.

Burn at the Barre (or Chair, or Kitchen Bench...)

I'm often asked what resources I recommend for my barre, pilates and yoga participants when they're on extended holidays, travelling or just working irregular hours that mean a consistent class attendance just isn't gonna happen. Without fail, I always recommend Sadie Lincoln from barre3 and the divine, funny, challenging and inspiring Tracey Mallett who posts regular pilates and barre videos that enable you to workout at home.

You don't need a barre - the back of your chair will do the trick. Try this one. If these attitude "in-out-tap" moves don't give you the burn, I will fall onto my barre-toned bum in amazement.

My Muscle Chef Food Delivery for Fitness Foodies

I'm no stranger to food delivery services and I've had the good, the bad and the ugly (ahem, see last post on food delivery experience!). My Muscle Chef is one I've returned to twice since my initial order and the only one I've actually returned to wholeheartedly. I can honestly affirm that they are always bang on time with delivery, notifying the night before via SMS to remind us forgetful types, and every single meal tastes freakin' amazing.

Since they began, the plant based and vegan options for meals has expanded and I can swear by the green curry tofu and brown rice. I could eat that at every meal for weeks and not crave anything else. There's a real misconception that if you want to maintain a fit, lean, athletic body you need to restrict and retreat from anything enjoyable. That's about as old-school as leotards, legwarmers and headbands in an aerobics class.

What joy would there be in living to 100, strong, fit and flexible, if you were counting out the almonds and turning down invitations to dinner and dessert? Food is not purely a fuel. It's a source of nourishment the same way that movement, nature, studying, work and relationships nourish. And just as any relationship comes down to quality over quantity, finding the right balance and knowing what works for you, so you need to find foods that you love to eat, have the nutrients that keep your body energised and satiated, that are available and affordable.

I'm a big fan of having staple meals that you can always rely on - even if you only learn to make 4 things in your life - there's always small ways to vary those meals by adding herbs or changing the condiments you use or the brand of rice or fish or lentils!

The real beauty of a meal delivery service - beyond having every meal perfectly portion controlled (for those who could easily polish off three servings without pause... ahem!) - is that I'm challenged to try new flavours and combinations I wouldn't necessarily put the time and effort into creating myself. Salmon and brown rice with a mushroom sauce, for example. Vegetarian frittata. Tofu curry. I'm inspired to crack open one of the zillion recipe books I own and keep on turning my meals into a rainbow of colours and flavours.

If you're thinking that food delivery is a luxury you can't possibly justify, then see it more as an investment in expanding your flavour and taste repertoire for life. Think of this as one week where you readjust your palate to desire and crave nutritious foods like tofu and brown rice, to anticipate the spicy curry sauce or veggie stew you'd never bother to make for yourself. Think about what you normally spend on all the raw, unprocessed ingredients throughout a week and how many snacks or wasted food you throw money at. Then decide whether having portion-controlled, easy to heat-and-serve meals for one week is actually not such an indulgence at all.
Check out My Muscle Chef.

Bowls Of Goodness

I've been a big fan of Nina Olssen on Instagram for a few years. She is the creator of Nourish Atelier, dedicated to creating and sharing divinely delicious plant based recipes and her buddha bowls (combinations of colourful and vibrant, healthy ingredients all in one bowl) are to die for. So, naturally, when her book of bowls was released this year, I was all over it. Luckily, I'm able to share two of my favourite recipes with you. Hope you love them and make them your own - perhaps you change one or two of the ingredients or you opt for a different condiment. Let me know how you modify these recipes and any of your favourite buddha bowl recipes are always welcome. Stay in touch via my Facebook page.

Recipes from Bowls of Goodness: Vibrant Vegetarian Recipes Full of Nourishment by Nina Olsson. Published by Kyle Books. RRP $39.99. Out now.


Rainbow Pad Thai
ALMOST RAW RAINBOW CARROT NOODLES, TOASTED CASHEWS AND SPICY TOFU

My family loves noodles in all shapes and colours. Serving a rainbow Pad Thai pleases both small and grown up eaters. It’s a little juicier and fresher then regular rice or buckwheat noodles, so it complements the spicy tofu and peanut sauce beautifully. The avocado plays an important role here, adding a buttery creaminess that binds it all together. This noodle bowl is just as good as dinner as it is a side salad.
   
1 tablespoon coconut oil
3 handfuls of cashew nuts
6 rainbow carrots, spiralised
2 avocados, stoned, peeled and roughly chopped
1/4 head of a small red cabbage, shredded
handful of chopped coriander
6 spring onions, finely chopped
   
4 tablespoons coconut sugar
4 tablespoons soy sauce
3 tablespoons olive oil
1/2 tablespoon sriracha
2 tablespoons coconut oil
200g firm tofu, pressed
water, to thin
             
50ml peanut butter
1 garlic clove, finely chopped to a paste
1 teaspoon freshly grated ginger
30ml soy sauce
2 tablespoons agave syrup
2 tablespoons tamarind paste
juice of 1 lime
water, to thin

Mix the ingredients for the spicy peanut sauce and set aside. Mix the coconut sugar with soy, olive oil and sriracha for the tofu.
Heat up a frying pan over a medium– high heat and add 2 tablespoons of coconut oil. Fry the tofu for 2-3 minutes until golden, then pour over the soy mix and fry for another 2 minutes while stirring. Remove from the heat. Add another tablespoon of coconut oil and stir-fry the cashew nuts for 2-3 minutes over a medium-high heat, then remove from the heat. Mix the carrot noodles with the avocado, red cabbage, coriander, cashews, tofu and spring onions and serve with the spicy peanut sauce.

The Loyal Lentil Chilli

Lentil chilli with butternut squash, coconut milk, pepper and lime

Do you have a dish that never fails you, like a loyal friend, who keeps showing up and impresses you by always being top-notch? I have a few and this lentil chilli has been the star of my regular repertoire for years. This is also one of the most made and loved recipes from my blog. Lentils can come across as a bit dull sometimes, but this dish is nothing like it. With flavours that really sing together – earthy cumin and cinnamon, tangy lime and coriander, hot chilli and garlic – it harmonises perfectly with sweet butternut squash and chewy lentils. Instead of butternut squash you can use cooked pumpkin, aubergine or any other fleshy vegetable you have.

SERVES 4
250 puy or beluga lentils
1 tablespoon coconut or olive oil
5– 7 shallots, finely chopped
4 garlic cloves, finely chopped to a
paste with 1 teaspoon salt
1 + ½ teaspoons ground cumin
1 teaspoon ground turmeric
1 teaspoon ground cinnamon
1 teaspoon paprika
1 teaspoon ground coriander
1 red pepper, halved, deseeded and finely chopped
1-2 red chillies, deseeded and finely chopped
2 tomatoes, finely chopped
400g butternut squash, cooked and chopped into small pieces
400ml coconut milk
1 tablespoon tahini
1 tablespoons honey or agave syrup
juice of 1 lime
3 tablespoons soy sauce
2 tablespoons extra virgin olive oil
salt and pepper

SIMPLE YOGURT SAUCE
200g yogurt or vegan yogurt (soygurt or coconut yogurt)
1 teaspoon honey or agave syrup
drizzle of extra virgin olive oil

QUICKEST CUCUMBER SALAD
½ cucumber, shaved into ribbons
4 tablespoons rice vinegar
TO SERVE
fresh coriander
hot sauce, like sriracha
cooked brown rice or other whole grain
lime wedges

Cook the lentils according to the packet instructions, rinse, drain and set aside. Heat a frying pan over a medium– high heat. Add the oil and gently fry the shallots until transparent. Add the garlic, spices, pepper, chilli and tomatoes and fry for a few minutes over a medium– low heat. Stir in the lentils, squash, tahini and honey. Pour in the coconut milk and stir, then let the chilli simmer over a medium– low heat for 5 minutes, adding a little water if needed and stirring regularly. Add the lime juice and soy, then let it simmer for a further few minutes while stirring. Taste and adjust the seasoning with salt and pepper. Remove from the heat. Mix the ingredients for the yogurt sauce. Make the cucumber salad by combining the shaved cucumber and rice vinegar. Drizzle the chilli with extra virgin olive oil, top with freshly chopped coriander and serve with the cool yogurt sauce and salad. Serve with a hot sauce, rice and lime as extras on the table. 

Instructing Versus Teaching: Delivering Lessons That Last Beyond Class

In over 12 years of group fitness training and personal training, I have come to recognise the vital role an instructor can play in delivering lessons that go beyond the hour you spend with students. It is the difference between instructing while holding attention for a single class, and delivering knowledge that lasts a lifetime.

A teacher has many opportunities throughout class, and via social media, newsletters, online videos and digital channels, where they can sow a seed of curiosity, build a relationship with students and instil appreciation for our bodies. Instructors can also play a part in cultivating mental strength and resilience, the ability to take ownership of our fitness, and our cognitive processes around movement, mobility and endurance.

After two recent classes, the highly skilled and highly respected teachers admitted to me that they worried they may have spoken too much or used anatomical terms or energetic cues that might be “too much” for participants. In fact, I have learned that many – perhaps all – students attend group fitness classes because they ARE curious about their own bodies, they ARE passionate about movement and fitness; they want to know more. People don’t necessarily need to understand the myofascial system or the insertion and origin of muscles to fully appreciate when you tell them to work the full range of a muscle or give a cue regarding physical or energetic systems of the body (ie: in yoga, relating the breath or areas of the body to their spiritual or traditionally held beliefs around where emotions are held or the spiritual aspects of breath relating to movement).

Spark curiosity.

Sow a seed that enables the curious students to consider. Don’t be afraid to share what you know and to do so confidently and invite interest.

There will always be instructors who have 10 years more experience than you. There will always be instructors who are labelled “Master” instructors in what they do, but that doesn’t mean your experience and knowledge and particular approach is not relevant, meaningful and impactful. When you enter the room as an instructor, you are charged with the responsibility and credibility to teach what you believe is right and valid. Just as in any discipline from quantum physics to medicine to sculpture, there are constant discoveries and developments so it is only natural that there are differences between teachers as to approach and ideas.  As long as you can explain the what, how and why, you are doing your job.

What: The movement, sequence or pose (ie. Wide squat)

How: The cues, alignment and technique (ie. Stand with heels outside hips, sit weight back and down with knees wide)

Why: The purpose and benefit of the move (ie. To work the glutes, postural chain of muscles, engage strong thighs and challenge core strength and raise the heart rate)

Think about your role as a value proposition. There are thousands of instructors who could teach under the same label (yoga, pilates, BodyPump, step, etc) but what experiences have you had, and what particular strengths and interests can you share and communicate with your class? Have you rehabilititated your body after an injury? Have you found a particular cue or mental focus during exercise really invigorates and motivates your own activity? Share that. Students want to connect with you. Let them!

Think of different classes as being like different languages. While each language, from Japanese to Inuit, has its own rhythm, sound, cadence and calibre there are universal laws of communication. Listen to the people you’re speaking to, measure your expression and delivery for your audience, consider what your body language says just as much as what you’re saying, and pay attention to the timing, volume and message of your words and actions.

Find the right balance though and take into consideration the different venues and classes you take. There is definitely no place for “over-sharing” or giving lectures as if it’s an Anatomy 101 class, unless of course you are taking a specific workshop or advanced class that is prepared and open to this sort of teaching. Consider context and circumstances, always.

There is a balance to be found between giving the standard instructions (timing, direction, alignment) and then building the blocks that really deepen the effectiveness of your teaching and the actual structure and sequence of your class.

This is where you develop your teaching beyond the a) What; and

b) How;

to explain the essential Why.

Why does a particular pose or sequence work? Which muscles are being activated and what role do they play both in the class and then in life? Why does it matter to have strong glutes?

Armature Pilates owner, Pilates teacher trainer and herself an instructor, Stephanie Glickman identifies an “ability to keep a large and diverse group  moving and in good form with attentive and individual correction” as a skill key to memorable and inspiring instructors.

“It’s important that an instructor is able to give constructive feedback and cueing because they have a good eye, not just saying “good work” all the time...but giving corrections that the client wouldn’t get elsewhere,” she elaborates.

The key to having a good eye can come back to having a strong commitment to your job but also, importantly, your own personal practice and experience.

Good instructors “have their own solid personal practice and commitment to what they are teaching; they truly know and understand the work in their bodies themselves,” Glickman says.

She nominates the following qualities as those that make a teacher stand out from the rest:

• relates to clients personally - knows everyone's names, asks how they are, remembers their "issues" and injuries and is attentive to them; goes up to clients they don't know and talks to them, finds out about who they are and what they need
• technically clear and accurate cueing, not too complex to be confusing but still challenging exercises
• considered pace and control of exercises throughout class
• programming that considers participants' weaknesses, make them do things they need but may not like
• a mix of giving the clients what they need and what they want
• making clients feel good about themselves and excited to come back to class
• friendly, nice, humble, not rude, pretentious or precious

Glickman also emphasises the importance of knowing your own strengths and interests so that you can master what you’re especially good at rather than trying to cover all the bases or mimic other instructors. Her essential lessons for instructors seeking to elevate their “instructor” role to “Teacher” as follows:

• Find your own "thing"/style/way of teaching and just stick to that and keep improving on that; don't be pressured to follow fads or trends
• err on the side of solid basics rather than high complexity and try to extract the best from your clients without over cueing or correcting them or making them feel overwhelmed
• have your "set" things that you know work that you can always draw on and then add to that more creative  or different things
• have some jokes up your sleeve
• don't wear low waist leggings and demonstrate cat stretch - embarrassing wardrobe malfunction!

Fit Fuel Home Delivery : Thr1ve meals

This isn't the first time I've explored meal delivery services to support and encourage eating portion controlled and nutritionally balanced meals.
Why would a trainer and instructor, with thorough knowledge of how to buy, prepare and plan healthy, delicious meals opt to have them delivered to me? For several reasons.
Despite having enough recipe books to build a small community library, and also having the time to prepare meals, I often find that I fall into routines of eating the same meals, day after day after day. It's boring.
It can also be easy to opt for making the same, boring meals I know when I don't have the incentive of preparing meals for anyone other than myself!

Here is where Thr1ve has come to my rescue. I first saw the promotions for Thr1ve at the fitness centre I work at. Curious and dreading the inevitable dinner that would be exactly the same dinner I ate lastnight and the night before, I looked up the website. The founder of Thr1ve is the entrepreneurial fitness and fashion industry veteran, Josh Spark. This is a man who knows how to move, live and eat fit. Goal. I also looked through the menu and thought, I WANT to eat that, and that...and definitely that. Goal two. It could all be delivered to my door without fuss. Triple goals. Sold!

Now, there are various plans to opt for but here is the approach I took. I have ordered a 7-day week of meals along with probiotic water to support digestion. My prime goals are:
balanced macronutrients with wholefoods, plants and lean protein as the prime ingredients!

• flavour rich, simple meals that I can be inspired to recreate in my own kitchen on an ongoing basis
• well proportioned meals - tiny frozen blocks that are masquerading as lunch and dinner are a no go. I won't be sitting around watching netflix all day so I need food that fuels my active life
• FRESH, non-frozen meals ready to eat (Thr1ve is one of the rare meal delivery services that delivers food freshly made, non-frozen so that if you don't get through it in the 7 days from delivery, you can choose to freeze it yourself)

My Thr1ve options are also intended to maintain my weight but for anyone who has a tendency to eat high-carb, multi-servings or excessive portions or desserts, you'll lose weight on these meals (if you're not eating extra meals between the planned meals!).

The Thr1ve meals are paleo and ketogenic friendly.

What's a ketogenic diet? High in protein and fats, low in carbohydrates and gluten free.

As you all well know, I do not advocate for strict diets of any nature. While I see the health benefits of kickstarting a healthy approach to meal planning and nutritious eating with a low-sugar, minimally processed food approach, it is not ideal to maintain a high-protein, low carbohydrate diet in the long term. While some fitness and bodybuilding fanatics will swear black and blue the ketogenic diet is the ultimate way to eat, the high protein and fat content is violently unhealthy on the liver and kidneys and the extreme lack of complex carbohydrates (brown rice, wholewheat bread or pasta, fruits) can cause fatigue, lethargy, poor function of the nervous and hormonal system.

Fortunately, Thr1ve meals are well balanced to include smart, wholefood carbohydrates with thorough nutritional density (brown rice, quinoa, root vegetables, potato) and even the classic Atkins' diet advocated eating sweet potato, moderate servings of fruit and complex carbs after the initial week or so of high protein meals. The meals I've opted for, and the meals generally, are moderate carbohydrates, lean and moderate protein and low-fat. As a healthy-fats advocate (they promote vitamin absorption, hormonal balance and appetite fulfilment!) I have been adding sweet potato and raw cashews and almonds to my meals but you must read your own appetite and decide what you want to add. Unless you're trying to shed weight, you'll want to be adding smart snacks between meals as they are small serves.

Disclaimer: Of 14 meals (over a 7 day trial) FOUR meals went rancid by the fourth day and had to be thrown out. The "fresh greens" in two more also went bitter, flaccid and were inedible. I let Thr1Ve know and they made the excuse they were new to the meal delivery business and offered no remedy. Hopefully this issue is resolved but be warned.

February Gym Bag Loves - The Style, Beauty & Body Gear For Now

Hello February!
Exactly a month in my new beachside abode and I've still got so much to explore locally. It's been a struggle trying to build more classes into my schedule but (apart from a few hair-pulling, nail biting evenings of angst) I'm feeling hopeful of making this happen. My other goal is to increase my freelance writing and collaborative work. I'd also really love to schedule some more workshops and encourage people to come together locally to share food, stories, inspirations and ideas about life and living it well, fit and joyfully.

There's a bit of a theme going on with my February gym bag - it must be living so close to the salty air! It's...being naked. Now wait! Don't go pulling your top off and risking mega fines just for the sake of solidarity!
Phew.

It's naked in regards to an approach to ingredients and elements. The Naked Dry Shampoo from Herbal Essences has none of the nasty chemicals usually associated with both dry shampoos and aerosols generally. It took me a while to get on the dry shampoo bandwagon but as someone who gets oily roots within a day of washing, it prevents overdoing it on the shampooing OR walking around with nasty oilslick hair. Important.
Try the whole Naked range - I'm all about the Naked Volume Shampoo and Conditioner.
The Naked lululemon Align Pants II are designed with no ruffles, frills and bows, literally. They are ideal for wearing independently or pairing up with your favourite booty shorts, jogging shorts, slouchy shirt or T, or even going out in your best 90s style with a pair of ripped denim shorts (man, I LOVED that look at the time.)

It's also a mindset I encourage you to adopt in February.
Get naked.
Strip off all the history. Strip off yesterday. Strip off the labels that have been placed on you, or that you've placed on yourself. Daughter, wife, mother, teacher, Australian, American, Young, Old, Friendly, Rude, Determined, Lazy, Fit, Flexible, Friend, Foe.

This is not to dismiss everything that you are, but to recognise that beneath and beyond all these labels and these ideas you develop about your life, you are so much more than that. Come back to your roots. Your heart beats, your lungs pump air, you exist from one micro-moment to the next in a world where we are all so vulnerable. This is quite wonderful - and it doesn't depend at all on any labels you put on yourself or what you own or what you do.

Once you've had a little smile to yourself, ensure that you hold onto these sunbeams of joy in your very core so that they radiate out through your pores and make your face glow with the beauty of being alive and appreciative of it. Then pack your gym bag and get out there. The gym bag featured in above image is the Lululemon Urban Warrior Duffle Bag. Yes, you can attach your yoga mat.

Post showering, keep the fresh scents lasting all day by applying my absolute, all time favourite body moisturiser, Laura Mercier Souffle. There's a few delicious choices but I'm in love with almond and coconut (it gets SO many compliments!) or pistachio. YUM.

How Your Eating Affects Skin and Physical Signs of Ageing

The typical Western approach to exercise and eating is geared towards a More Is More approach - but unfortunately, not more joyful, more mindful, more considered and more strategic. Just More. However, well intentioned as your ambitions to run a full marathon, train for 4 hours a day, eat a gluten free, dairy free, carb free diet and exfoliate three times a day, you may win medals but you could also be asking to look like a mouldy prune by 40.

What best benefits your body and mind is some perspective. 
You have a functioning, well body. You have the intelligence and awareness to be seeking and open to information on how to move and fuel it. Everything begins and ends with that desire to be well. Consider that everything you do must stem from the intention to look after your body because you love it and want it to function, look, feel and BE fit and well throughout your whole life.

A restrictive diet can result in bone loss, nutritional deficiency and an onset of physical signs of ageing and illness.

The vegan diet in particular can be short on protein, iron, B12 and calcium if these nutrients aren't knowingly enhanced in dietary choices. Similarly, if you are genuinely allergic to foods, it is vital to have your levels of iron, calcium, vitamins B & D and iron measured. It would also be worth seeing a nutritionist or dietitian who can advise on dietary sources of essential nutrients based on your age, lifestyle, level of fitness and your goals (whether that's running a marathon, travelling the world, having a child or addressing particular symptoms).

Consider also that combining particular foods can enhance their nutritional power. Many vitamins are fat soluble, including A, D, E and K. Even a drizzle of coconut oil, a handful of nuts or some avocado in your salad will immediately boost the value of these nutrients in your veggie intake. Iron and vitamin C are known partners (a little citrus addition to your spinach in the form of lemon juice or sliced up oranges in your salad...)

My pick for Australian Certified Organic, all natural, tasty coconut oil is The Whole Foodies. Coconut oil not only adds island fresh flavour to salads and sauces, but is ideal for frying, roasting and ALSO as a beauty tonic. Comb it through the hair for an instant mask, or apply it as a moisturising balm to the skin.

Plant-based healthy fats are an excellent addition to your diet for more than vitamin and nutrient absorption. They take longer to digest than carbs and protein and therefore act to fulfil the appetite and regulate hormones such as insulin, ghrelin and leptin which - when imbalanced - can fuel hunger and cravings whether you require fuel or not. Go for avocado, coconut, olive oil, nuts, seeds, milk and yoghurt (obviously not fat-free versions!)

Adequate calcium prevents the face and body from ageing signs.

A lack of calcium can show up in weakened and vulnerable bones. This doesn't just result in the dreaded "hunchback" appearance of osteoporosis and osteoarthritis at its most potent. Consider that the face is a thin layer of skin over...bone.
If the bones are weak and deteriorating, this impacts the cartilage in the nose, eye sockets, chin and forehead. Weak bones leads to an early onset of shrinkage of the bones, wrinkles, a concave effect on the forehead and no amount of fillers and botox will disguise a lack of good nutrition and genuine glowing health. Protect and feed the scaffolding so that you glow for your whole mortal life. If you don't do dairy, consider another calcium rich source of milk such as soy and almond. Check the level of calcium as not all "milk" products are calcium-rich. Don't even bother with rice and oat milk if calcium is your concern.

One major calcium secret for vegans and foodies? Unhulled tahini! It contains four times the amount of calcium in full fat cow's milk. My pick is the organic unhulled tahini from Aussie brand The Whole Foodies which is Australian Certified Organic, paleo, gluten free and 100% vegan.

Facial Wrinkles Linked to Bone Density (WebMD)
Calcium In The Vegan Diet (The Vegetarian Resource Group)

Adrenalin-fuelled exercise leeches calcium from the bones. Extended cardio - from cycling, running, climbing or whatever you may be doing - as well as caffeine and stress are all sources of calcium robbery from your body. While you can ensure a higher intake of calcium through diet, it is also worth replacing some of the cardio-based exercise you do with weight-bearing exercise that builds bone strength (this can be weight-lifting or reformer pilates, circuit training or BodyPump).


Probiotics and Prebiotics for a healthy immune and digestive system

A happy belly is related to more stable mood and appetite, having positive benefits for sleep, relationships, energy for exercise and just living generally.
A healthy gut and immune system are also the basis for healthy skin. The process of shedding the outermost layer of the dermis and allowing new skin to be revealed that is radiant and well nourished depends on a healthy diet, stress management, balanced hormones and adequate sleep. Fuel your healthiest gut with pre- and probiotics found in kombucha, miso, tofu, yoghurt and kefir.

I've been delighted by Adam Liaw's recent book of recipes that embrace fresh, seasonal produce in creative and flavour loaded combinations. Here's a recipe for Sushi Sandwiches - they look so fancy and yet they're so easy to make! The Zen Kitchen by Adam Liaw is published by Hachette Australia ($49.99).

SUSHI SANDWICHES

おにぎらず

SERVES 1, BUT MAKE AS MANY AS YOU LIKE PREPARATION TIME 10 MINS COOKING TIME 0 MINS

INGREDIENTS

1 cup cooked rice per sandwich

1 sheet nori per sandwich

Your favourite sandwich

or sushi fillings (some

suggestions below)

METHOD

1 Place a sheet of nori on a piece of plastic wrap on a cutting

board with the shiny side facing down. Spread ½ cup rice in a

10cm square at 45° to the nori. Top the rice square with your

choice of filling and cover with the remaining ½ cup rice.

2 Fold the corners of the nori sheet into the centre to create

a square with the filling inside. Gather the plastic wrap around

the sandwich and leave wrapped for at least 10 minutes for the

seaweed to soften and stick to the rice. This will help hold the

sandwich together. Use a sharp knife moistened with a little cold

water to slice through the centre of the sandwich to reveal the

filling, and serve.

SOME FILLINGS WE LIKE INCLUDE

Prawn and avocado

Ham, cheese and tomato

Teriyaki chicken and green beans

Salmon, salmon roe, egg and lettuce.

Just like the rice balls, don’t keep these sandwiches in the fridge.

Eat them straight away or pack them in plastic wrap or foil at room

temperature to eat later

Stress Relieving Practices regulate hormones, increase energy and counter a busy lifestyle.

Many people claim their yoga practice is their stress relief. I understand - but it is really only effective if the style, environment, accessibility and cost are all feeding into your practice being a stress relief rather than a source of agitation.

If you feel that doing class is a chore rather than a joy, or you are pushing yourself to do a vigorous and athletic form of yoga when everything else you do is busy, competitive, adrenalin-fuelled and physical then it's hard to imagine this practice is genuinely stress relief for your body and mind.
This is not to say you shouldn't do this type of practice - only that you may also benefit from including other types of yoga practice such as yin yoga, restorative, iyengar, slow flow or pure meditation and pranayama practice.

Other forms of moving meditation that attune your mind, body and spirit and create a sense of peace that you carry beyond the practice itself and into your daily life include anything outdoors - surfing, walking through parks, beach and gardens, tai chi, swimming and sailing.

Use Good Quality Skincare. Incorporate It Into Your Stress Relief Practices.

I don't mean apply your avocado and coconut face mask and get into a headstand, although I am partial to applying my face mask and...getting into a headstand. Because, why not?

Make skincare part of a routine and ritual that calms and grounds you daily. I always wash my face as soon as I get up - it's my wake up call. I wash off my day when I get home too. If I'm in need of some down-time, I slather on a face mask, crack open a book and sit on my balcony to allow the wind and elements to soothe me. A streaming reggae playlist also helps.

My latest discovery is Bobbi Brown for skincare - as a long time fan of her makeup and Bobbi as an entrepreneur and force of good in the world of beauty, skincare and women in business, I am not surprised (but still thrilled) her skincare is worthy of devotion and dollars too.
Try her Coral Grass & Green Algae Skin Nourish Mask

I'm also big on peels but nothing too harsh because being violent with the skin only inflames the blemishes or ageing signs. Rather, do a weekly at-home glycolic peel.  Try cult beauty brand StriVectin LABS 5-Minute Glycolic Peel.