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

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/

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!

Holiday Gift Guide for Wellness, Fitness and Beauty Addicts

Who doesn't have that last minute panic of What On EARTH Do I Give Jane, Rosie, Steph...etc? Here's the simple, straightforward guide to what's out there that makes a great gift for the wellness oriented pals in your life.

Bobbi Brown Wine & Chocolate Nail & Palettes

It used to be very much that makeup and beauty and supplements were all about what you don't have, what you want to conceal, what you are deeply lacking and need to spend all your hard earned moolah on to ensure you are fulfilled.

In fact, many brands and media still push this idea.

Thankfully, there are some brands out there with a message that is really positive. Sure, they're still selling you things, but there is not that toxic message that you need this because you are inherently lacking and this is the answer.

The latest collection is Wine & Chocolate. Divine, of course! A full range of eyeshadows, lipsticks, blush and to-die-for nail hues in beige, crimson, grape, chocolate and ballet pink. I'm obsessed with nail polish in Chocolate and brightening blush in Pink Truffle.

Onzie Activewear

Made in LA by yoga devotees FOR yoga devotees. I have Onzie leggings and capris that I still wear daily after 5 years and they look exactly as they did when I first wore them. These aren't 3-wears-and-a-wash style activewear that quickly gets consigned to the donation bin. 

There's an all new collection just out for men and women - that's right! Onzie has a men's range and a children's range so you could dress your family, friends and workmates in matching outfits.

My hopes are entirely pinned on those leopard shaper leggings. A burgundy open back hoodie? I wouldn't say no, Santa.

philosophy Fragrance

Every year, philosophy releases limited edition Christmas bath and body goodies which are beautiful to look at and divine to smell. The tried and true longstanding favourite of mine and many others is amazing grace. The box features the philosophy behind the name and the fragrance and on opening, there's a little message: "believe in miracles".
I love being reminded of this each time I go to spritz it on and I do think to myself - be amazingly graceful!

House of Matcha tea

What an awesome discovery THIS has been! House of Matcha does high-grade matcha green tea. It is neon, kryponite coloured and the special set comes with a whisk, bowl and an easy-to-follow set of instructions for preparing your matcha. The preparation is key.
The limited edition gift set is the perfect present for the dedicated matcha lover or your friend, mother, daughter, husband who is all about wellness but hasn't discovered the deep joy of matcha green tea powder. I drink it as a tea and also use the powder as a seasoning for fish and vegetable dishes. I've also seen it used to flavour smoothies and chia seed pudding. Get creative! As they say, "800 years of Japanese practice and perfection" is pretty reliable.

Be Truly Well and Truly Fit - Free Download

If you have decided - especially coming up to the end of one year and the beginning of another, that now is the time to overhaul your mindset and to embrace a life of being well and fit, I can't do it for you. But I can give you the tools to make it happen. 

I'll be creating some free workout guides in the coming weeks, but this is the ideal place to start. With reflection and setting your intention.

Print Me & Keep Me Close (PDF)

Head & Shoulders: Dandruff Causes and Treatment

Just like drinking milk from the carton or wearing your pyjama pants to the supermarket, dandruff is one of those things we just don’t like to fess up to. Fortunately, aisles full of treatments and targeted products suggest it’s a common malaise though!

In working at gyms, studios and various locations where I put my hands all over weights, yoga mats, fitness equipment of all descriptions and so on, I know I’m coming into contact with all sorts of possible allergens, sweat, body oils and bacteria. This is going to be something many people face in their daily life – whether through work or leisure choices. This relentless bacteria onslaught can put the immune system under stress to battle and react daily. Ultimately, an imbalanced and exhausted immune system will start sending signals that it’s struggling. A sensitised, itchy and dandruff-prone scalp is one of those warning signs.

Ultimately, you must take a holistic approach to ensure that any treatment is long-lasting. That means identifying ways you can strengthen your immune system with lifestyle choices as well as topical treatments (targeted shampoo and conditioner). From the foods you eat, to the amount and quality of sleep you get, to your exercise and creative endeavours... choose an approach that makes you FEEL good so that your body has the energy and the strength to function optimally.

Getting plenty of vitamin rich veggies and fruit, protein-rich grains, pulses, milk, eggs and fish are excellent ways to bolster energy. Don’t rule out any food group unless you have a legitimate allergy. Avoid ruling out whole food groups and remember also that the way you FEEL about what you’re eating affects the way you digest. So if you’re going to eat half a pack of Tim Tams, EMBRACE the chocolate goodness and do it with joy.

I’ve tried a few dandruff treatment shampoos and conditioners and found that many of them are really harsh and leave my hair super dry. Thankfully, Head & Shoulders has a new (very budget-friendly!) range out that is designed for everyday use so much gentler on the scalp and hair. This is down to a pH formula that is effective in treating dandruff deep in the roots without upsetting the natural balance of oils. Head & Shoulders Clean & Balanced 3ActionFormula Shampoo and Conditioner is my secret weapon and  as a dark-haired damsel, I am in need of all the fortification I can get!

I was revisiting some articles I contributed to on yoga for beauty and health on BeautyHeaven and came across the recommendation for Head & Shoulders. You can read reviews on their site.

Also check out One Yoga Pose Everyone Needs to Know & 6 Insanely Good Yoga Poses.

Post sponsored by Head & Shoulders. Product genuinely used, reviewed and promoted with integrity. 

Vitamin C For Body And Skin

So many products, from bottled juice to hand cream, claim to be rich in vitamin C. It's a great marketing spruik, but do we actually know what value it has and whether it is effectively absorbed? Do we even need it?

Vitamin C is an antioxidant (fights free radicals) that plays an essential role in collagen synthesis. It is responsible for healing cells and this explains why it is so often a key ingredient in skin care. Vitamin C has been shown to prevent and treat ultraviolet photodamage (pigmentation/burn). The skin is made up of layers of dermis. Both the epidermis and he dermis have high levels of Vitamin C concentration, though this declines with age. Concentration of Vitamin C in the skin also decreases with exposure to pollution (car fumes, cigarette smoke, etc), UV light and stress.

Vitamin C benefits for the skin include increased hydration and a more youthful appearance as a result. The skin is also more resilient to sun exposure and pollutants.
Both topical and oral supplements have shown to have positive results for skin health. Since Vitamin C in the skin is normally transported from the blood stream, an oral supplement that delivers sufficient dosage is beneficial but excessive doses don't increase the concentration of vitamin C in the skin so be sure to follow instructions on any supplements.

Vitamin C is absorbed through topical application where the pH level is below 4.0 (greaer acidity) and greatest absorption is seen in a 20% vitamin C solution. It crosses the epidermis and reaches he underlying layers of skin. Exposure to heat, air and light degrade the quality and concentration of Vitamin C though. Don't store any skin care in sunlight or leave open longer than required.

Vitamin C has shown benefits in boosting skin hydration and improving healing time for wounds.

I like to hit my skin and body with double barrels, so I take high quality oral supplement, Viviscal (all the celebs and models do it, you know!) and Medik8 C-Tetra Cream. Both are not cheap, but they last at LEAST a few months and the high quality means you get results rather than cheaper products with lower concentration and shelf time.

Make sure Vitamin C rich foods are part of your diet too - I don't believe any of us are about to suffer scurvy but better safe than sorry.

I'm a little bit in love with Nourish Atelier for great recipes and inspiring ideas with food. Her latest genius recipe is Butternut and Kale Lasagne with Quinoa and Red Pepper Sugo. Go there.

Thanks to Oregon State University for Vitamin C info.

What To Do After A Binge

I occasionally still have an episode of binge eating when the perfect storm of situation, emotions, tiredness and opportunity come together. Thankfully it is rare but still devastating and emotionally and physically draining and stressful. I know I'm not alone though and that for many of us, the easiest response to anger or anxiety or sadness can be to seek comfort in food.

I struggled with this in my early twenties and while it is rare now, the guilt and shame is even worse than the physical effects of pain and exhaustion. My trigger is highly processed "diet" foods and I need to remind myself these are designed to be "nothing" foods that don't satisfy or nourish the body. They are a marketing gimmick.

Here's my advice if you have had a binge episode - either if it's the first time ever or something that happens regularly.

Don't get angry at yourself. Be proactive. Analyse what triggered the binge - how did you feel? What happened today or recently that might explain how you feel? And then, what else can you do if you feel this way or these events happen again?

Sometimes it's as simple as breaking the circuit or routine that might lead to a binge. Maybe you force yourself to take a walk. Maybe you open a game of Tetris on your phone. Maybe you start to write or draw.

In the following 24 hours, drink plenty of water to stay hydrated and assist your poor digestive system to handle rebalancing.

Do NOT make plans to diet or detox or restrict. This only leads to a feeling of deprivation and self-punishment and the likelihood of bingeing.

If you are worried this is something you don't feel in control of, speak to a professional. There are phone lines for The Butterfly Foundation and National Eating Disorders Collaboration.

Take fish oil supplements and B vitamins to assist in supporting the immune system and hormones. A binge episode puts the organs and bodily systems under a lot of stress.

Don't do any excessive or exhausting exercise. Allow the body to recover. Walking, swimming, slow yoga are all good options.

Remember that even elite athletes, celebrities and models have written or spoken about coping with binges. They are not uncommon and yet they can be devastating at the time. Don't encourage a cycle. Identify the triggers and change the situation and your responses.

Maybe you quit your job.
Maybe you leave a relationship.
Maybe you need to re-evaluate the restrictive diet that isn't working out so well!
Maybe you need to work on sleep habits or asking for help with too many obligations.

Whatever else you do though, know that you are lucky enough to be able to make new and different choices every day. And you'll be ok.

Autoimmune Paleo Cookbook Allergen Free Treats

Another afternoon, another 3.30pm "WHERE ARE THE TREATS" dilemma.

Never fear. I bring treats with nutritional credit so you can feel satisfied AND highly self-righteous. And who doesn't need a bit of that during the mid-afternoon crawl to the finish line?

Coming to you from The Autoimmune Paleo Cookbook by Mickey Trescott (Murdoch Books) - I know, it sounds very Pete Evans, hipster Crossfit what-have-you, but once you get beyond the title, the recipes are fabulous. Everything from salad to post-workout snack to dinner for 10.

Here's two of the fabulous finds - my favourites. I hope you love them and share them. I highly recommend popping the fig balls in a tupperware container and keeping in the fridge at work. They also make for some very happy post-school snack time and school fete fare.

FIG ENERGY BITES

Time: 1 hour

Yield: 16 Bites

Tools: Food Processor

370 g unsulphured dried figs

130 g fine shredded coconut, divided (unsweetened)

80 ml coconut oil, melted

1/4 teaspoon ground cinnamon

Pinch of sea salt

1 Place the figs, 100 g of the coconut, coconut oil, cinnamon and salt in a food processor and pulse on and off until a thick paste forms (you may have to stop and scrape the sides of your food processor a couple of times).

2  Form into 2.5 cm balls, then roll them in the reserved 30 g of shredded coconut.

3  Refrigerate for at least 30 minutes to let the coconut oil set.

Note: Feel free to play around with the dried fruit in this recipe-—dates, dried apples and apricots are all good substitutions for the figs.

Storage: Keeps for a week or two stored in the refrigerator. Also freezes well.

SEARED BROCCOLINI WITH COCONUT BASIL PESTO

Time: 30 Minutes

Serves: 4

2 tablespoons solid cooking fat

450 g broccolini, washed, ends of stems removed

4 cloves garlic, minced

250 ml Coconut-Basil Pesto (page 124)

1 Heat the cooking fat in a large frying pan on high heat. When the fat has melted and the pan is hot, sear the broccolini for a couple of minutes on each side. Turn the heat down to medium, add the garlic and let cook, covered, for about 10 minutes, or until the broccolini is tender.

2 Serve with coconut pesto drizzled over the top.

Storage: Keeps well in the refrigerator.

coconut-Basil Pesto

Time: 15 Minutes

Yield: 375 mls

125 ml coconut water or filtered water

100 g fresh basil leaves

60 ml extra-virgin olive oil

4 cm piece ginger, peeled and chopped

2–3 cloves garlic, chopped

1 tablespoon ume plum vinegar

1 lemon, juiced (about 2 tablespoons)

A few sprigs of fresh mint

1 Place all ingredients into a blender and blend on high for 15 seconds, stopping to scrape the sides if needed. If you want a smoother pesto, continue to blend until desired consistency is reached.

Variation: Use apple cider or coconut vinegars and add sea salt to taste, as those vinegars are not as salty as the plum.

Storage: Keeps for a couple of days, sealed, in the refrigerator.

How Much Cardio Should I Do and What Type?

With any workout, it depends on what your goals are and where you're at now. It also depends on how much time you are willing to commit to it and what resources you have.

I am breaking my own rules about not doing boring workouts by engaging in steady state cardio that is both a mental and physical grind to get through. Habit.

High intensity interval training wins my vote for all-round strength, cardio and efficiency in a workout. It's short, it's intense and it keeps you focused. With a trainer who is dedicated to your safety and fitness, it's also a great way to pick up technique and ideas for your own workouts. This requires no equipment usually - body weight cardio and strength are very effective when done properly. Classes that are based on this method include CrossFit, F45, Tabata and HIIT.
Try CrossFit Collingwood, F45 Training in Victoria, or talk to a personal trainer about designing one particularly to meet your training goals.

Circuit style training is a similar idea to HIIT, only you don't need to do the short bursts of really intense activity to such a strict time limit. That said, using your phone to time yourself in each activity or even designing your workout playlist around your circuit plan is perfect. I used to spend longer making my running playlist than I did actually running! Carl Cox got me through a lot of endurance distances. What might a circuit look like?
Cardio: Treadmill warmup 10 minutes
Strength: Wide stance push ups for chest; deadlifts and rows with a barbell or dumbells; clean and press
Cardio: Running up and down staircase for 2 minutes
Strength: Plie squats, plank hold (try the medicine ball plank pictured if you're up for a challenge!)
Cardio: Rowing machine or bike for 20 minutes
Try BodyPump, Barre Circuit or any type of hybrid class. My latest Fitness Network article is all about interesting and effective hybrid classes!

Whether your goal is weight loss, cardio fitness or building strength and definition, circuit style training and getting your heart rate up while combining cardio and strength work is going to meet your goals. It is the intensity and duration that you will need to tailor to your needs. Speak to a trainer with experience in working with clients that have similar goals to you.

Beware of overdoing it. Been there, done that. If you end up hating and dreading your workouts, and you're punishing and pushing your body, you will not only end up with injuries but even worse, a feeling of misery, exhaustion and failure. Work with a trainer who recognises your goals and provides realistic guidance and motivation. If you need help with diet and wellbeing, see a dietitian and/or a psychologist with experience working with sportspeople or others with your particular goals and health background.
There are free fact sheets and a list of accredited Sports Dietitians at SDA Australia.

Stress + Surgery + Scalp and Thinning Hair

I noticed in the months after my hip surgery in September 2014 that my hair was splitting at the ends and felt less full than ever. I've never been Kim Kardashian in the hair department - don't get me wrong - because having naturally wavy, curly hair means inevitably frizz and dryness are two concepts I know well.
Scalp specialists and hair professionals both attest that stress, trauma and environment are key factors in the condition of the hair and scalp. Using chemical-laden products and heat styling only make a bad situation a zillion times worse.
The stress of knowing I would be out of work and also worried I might never do the more flexible yoga poses or the fully weighted squats I love built in the weeks leading up to surgery (I had planned it a year in advance). During recovery there was the stress of finding a new home, arranging to move, seeing family I don't normally see and having to accustom myself to crutches.

It's been almost a year and a half now and I am doing plenty of squats (heavier than before) and plenty of yoga poses (better than ever). My hair has still not fully recovered though. I have a plan of action, of course.
I will be setting aside the usual shampoo and conditioner and using non-toxic, 100% organic Rahua shampoo ($42.95 at Nourished Life) and conditioner ($43.95 at Nourished Life). I will also be avoiding over-use of the straighteners. That's going to be tough but I am determined!
I've also invested in six months of Maximum Strength Viviscal supplements ($179 for 3 month supply). Now, I am sceptical of supplements but I also know I see much clearer skin and have better energy when I take Fish Oil capsules and I have also noticed much more stable energy levels and better digestion when I take probiotics.

Viviscal regularly does clinical trials and have dermatologist approval and advocacy. There's nothing toxic or completely alien in their ingredients either. Based on marine extracts, the supplement is actually inspired by the Inuits - apparently they have richly luscious thick hair as a result of their fish and seafood based diets. So. Bring on the Viviscal maximum strength supplements daily, non-toxic hair products and a major serve of lobster. Stat.

Real Delicious Food

Too often in fitness and in food, there is a message from media, friends, family, personal trainers, supermarkets and pretty much everyone, that you need to follow a specific plan.

Usually, a specific plan that reaps plenty of money and devotion to a brand or individual. Drink our shakes! Purchase our appliances! Follow our instagram! And so forth.

What if you really considered what foods you like, what makes you feel good, what enables you to feel energetic enough to do what you have to do and what do you have the time and the enthusiasm to prepare?

I do have some paleo cookbooks and some raw food and vegan ones. I am not paleo, raw foodist or vegan. I think they have some fabulous recipes and I absolutely respect their ethos. I just know that I find I need animal based protein to feel truly satiated and energised.

I want to share some of the awesome books that are giving me recipe and happy, healthy food love at the moment. They are beautiful to look at and the recipes are not complex. They are not pushing a regimen on you - there's no self righteous eat THIS and NOT THAT! There's just a genuine celebration of flavour, fresh food and great combinations. Divided up between salads, main meals, sweet options and side dishes. Here's the lowdown on Real Delicious and Deliciously Ella.

Real Delicious by Chrissy Freer (Murdoch Books) is fabulous. The images are gorgeous - but don't be fooled by all the colour and prettiness - the recipes are simple and really good for both singles, small groups of friends and also feeding the whole family. Here are two of my must-try recipes: Japanese Pancakes and Fish and Sweet Potato

Japanese pancakes with mushrooms and chicken

Filled with shredded vegetables, minced lean chicken and protein-packed eggs, this version of a Japanese pancake makes a nutritious and filling lunch or light dinner. In Japan it’s traditionally served with mayonnaise, but I prefer to skip this in favour of a little sweet soy sauce and some salad leaves.

Preparation time: 20 minutes
Cooking time: 35 minutes
Makes 8


75 g (23/4 oz/1/2 cup) wholemeal spelt flour or plain (all-purpose) flour
3 eggs
11/2 tablespoons peanut or  macadamia oil
200 g (7 oz) minced (ground) chicken  or pork 
150 g (51/2 oz) mushrooms,  finely chopped 
2 teaspoons finely grated ginger
1 garlic clove, crushed
130 g (41/2 oz/13/4 cups) shredded  savoy cabbage 
1 large carrot, coarsely grated
Sweet soy sauce, for drizzling
2 teaspoons sesame seeds,  lightly toasted
Sliced spring onions (scallions),  to serve
Baby kale leaves, to serve

Whisk together the flour, eggs and 80 ml (21/2 fl oz/1/3 cup) cold water until smooth. Season with sea salt and freshly ground black pepper.

Heat 2 teaspoons of the oil in a large non-stick frying pan. Add the chicken and cook, breaking it up with a wooden spoon, for 5 minutes or until browned. Add the mushrooms, ginger and garlic and cook, stirring, for 3 minutes or until golden. Leave to cool completely.

Stir the chicken mixture, cabbage and carrot into the egg batter.

Heat half the remaining oil in a large non-stick frying pan over medium–high heat. Ladle 1/2 cup of batter per pancake into the pan  and spread out to 1 cm (1/2 inch) thick. Cook for 3 minutes each side  or until golden. Transfer to a plate and keep warm while you cook  the rest, adding a little more oil when necessary.

Serve the pancakes drizzled with a little sweet soy sauce and scattered with the sesame seeds, spring onions and kale leaves.

Fish and sweet potato cakes with dill dressing

These fish cakes are made with mashed sweet potato instead of regular potato, and they’re coated in wholegrain oats instead of breadcrumbs. I love using sweet potato because it doesn’t need any butter or salt to taste great. It has a lower GI than regular potato and it’s packed with the powerful antioxidant beta-carotene, which has been linked to a reduced risk of heart disease.

Preparation time: 20 minutes,  plus 30 minutes chilling
Cooking time: 30 minutes
Serves 4

400 g (14 oz) orange sweet potato,  cut into 3 cm (11/4 inch) dice
400 g (14 oz) firm white fish fillets
4 spring onions (scallions),  finely chopped
2 tablespoons chopped flat-leaf (Italian) parsley
2 tablespoons chopped dill
1 teaspoon finely grated lemon zest
1 long red chilli, seeded and  finely chopped
100 g (31/2 oz/1 cup) rolled  (porridge) oats
1 tablespoon olive or macadamia oil
Baby English spinach leaves, to serve

Dill dressing
1 tablespoon chopped dill
1 tablespoon salted baby capers, rinsed and chopped
1 tablespoon lemon juice
1 tablespoon olive oil
Pinch of caster (superfine) sugar

Steam the sweet potato in a steamer over simmering water for  12 minutes or until tender. Drain, mash roughly with a fork and cool.

Steam the fish in a steamer over simmering water for 6–8 minutes  or until just cooked through. Set aside to cool, then flake with a fork.

Combine the sweet potato, fish, spring onion, herbs, lemon zest and chilli in a large bowl. Season with sea salt and freshly ground black pepper. Form the mixture into eight 2 cm (3/4 inch) thick patties.

Place the oats on a large plate. Press each fish cake into the oats  to coat both sides. Cover and refrigerate for 30 minutes to firm.

Combine all the ingredients for the dill dressing.

Heat the oil in a large frying pan over medium–high heat and cook the fish cakes for 2–3 minutes each side or until golden brown, adding a little extra oil if necessary. Serve with spinach leaves and dill dressing.

TIP
Young children love these fish cakes, but you might need to leave out the chilli.

Recipes and images from Real Food by Chrissy Freer (Murdoch Books)

Deliciously Ella Every Day (Hachette) is exactly what it promises: simple recipes from wholefoods that are totally delicious. Some of you have followed Ella's blog and she has a massive social media following. You don't need to be familiar or a fan to find this recipe book totally reliable and enjoyable though. In fact, I am blissfully new to Ella and her wholefood approach. I love it though and want to share some of my fave recipes with you. Enjoy!

Pad Thai

Such a delicious dish, I think it may end up being a favourite recipe for lots of you... it’s certainly very popular in my house! It’s inspired by a recipe that a friend sent to me; I fell in love with it and adapted it over time to create this version. The sauce is definitely my favourite part, as it’s so incredibly rich with the most amazing array of flavours.

Serves 2

For the noodles
2 large courgettes
2 large carrots
100g buckwheat noodles
1 red pepper, cut into very thin strips 
handful of sesame seeds
30g cashew nuts 
10g fresh mint leaves, finely chopped

For the sauce
8 tablespoons olive oil
15g bunch of fresh coriander
3 tablespoons almond butter
2 tablespoons tahini
1 tablespoon maple syrup
1 tablespoon tamari
juice of 1 lemon
3 garlic cloves, crushed
1 teaspoon cayenne pepper

Peel the courgettes, then use a vegetable peeler to peel the flesh into strips around the core. I normally discard the seedy centres, as they’re hard to peel. Do the same with the carrots.

Cook the noodles according to the packet instructions.

Meanwhile, make the sauce. Simply place everything into a blender or food processer with 9 tablespoons of water and whizz until smooth.

Once the noodles have cooked, drain them and let them cool for a few minutes.

Place the noodles, carrots, courgettes, pepper, sesame seeds and cashews in a large bowl and pour over the dressing. Mix everything together, then sprinkle the mint on top.

Cauliflower Pizza

Makes 2 large pizza crusts / Serves 4–6
4 tablespoons chia seeds
2 cauliflowers (about 1kg), roughly chopped
200g Apple Purée (page 40)
300g brown rice or buckwheat 
flour
juice of 2 lemons
2 tablespoons tamari
salt
4 teaspoons dried oregano
4 teaspoons dried basil

For the toppings, I like:
tomato purée
sliced tomatoes
canned sweetcorn
sliced mushrooms
fresh basil leaves
handful of rocket 
salt and pepper
olive oil

Place the chia seeds in a bowl with 280ml of water. Leave for 10–15 minutes, until the chia has formed a gel.
Preheat the oven to 200°C (fan 180°C).

Place the cauliflower in a food processor and blend it until a flour-like substance forms; this should take about a minute (you may need to do this in 2 batches). Place in a nut milk bag (page 53) and knead out excess water: it may take a few minutes but it’s a really important step, so please don’t skip it!

Add the cauliflower to a mixing bowl with the chia and apple purée and stir until blended. Mix in the flour, lemon juice, tamari, salt and dried herbs. Slowly pour in 150ml of ice-cold water, using your hands to mix it to a sticky dough. Divide the dough into 2 pieces.

Line 2 baking trays with baking parchment and spread each piece of dough out over it, to form a pizza base. Bake the crusts for 20–30 minutes.

Once they are firm and slightly crispy, add the tomato purée and your toppings (except any basil or rocket), then cook for another 5–10 minutes. Sprinkle with salt and pepper, the leaves, if using, and a drizzle of olive oil, then slice and serve!

Kitchen Know-How
I know it sounds strange to tell you to take the water out of the cauliflower and then add more water to the mix, but – trust me – it’s vital for the recipe to work, as it means you get exactly the right amount of liquid needed for the crust to bake properly.

These recipes are from Deliciously Ella Every Day by Ella Woodward, published by Hachette Australia RRP $29.99.

A Good Night of Sleep

What We All Really Want for the New Year

Apart from world peace, naturally, I think we can all agree a restorative and rejuvenating full night of beauty sleep is top of the list.

Not only is it vital if you are a fitness junkie, but really if you want to look half alive, you'll want to prioritise sleep quality AND quantity. Essential for hormonal balance, muscle building and repair, skin cell renewal and mood stabilisation, you just can't replace this with a pill or compensate with some other activity!

So, having stocked up on beauty addiction-worthy products (have I raved about Deciem yet? Let me get to that..) and having more lipsticks than your average Sephora store, I am going to tell you the SINGULAR products you need to make all this beauty product mania not a total waste of time and money.

Silk pillowslips (that's right, your cheek and forehead are not going to freeze into a wrinkly Picasso-esque nightmare overnight) and silk eye mask.

While a silk pillowcase costs more than your average Kmart cover, you need to factor in how much you value your hair and face. Not only does silk mean your skin and face won't stick to your bed covering (hello wrinkles and spots) but your careful blow-dry and straight locks won't get hot, messy and knotty overnight. True.

100% mulberry silk pillowcases are recommended by dermatologists to improve complexion and avoid friction, dry skin, overheating (leading to rosacea inflammation and acne) and also to protect the scalp and hair from tearing and dryness.
I have a pillowcase and eye mask from The Goodnight Co - an Australian company founded by the beautiful and super friendly Shea and Danielle. These ladies are fabulous businesswomen and genuine champions of wellbeing and health.

My silk pillowcase and eye mask fit easily into my hand luggage for a flight. If you are a regular traveller, you need these!

Benefits:

• Pure mulberry silk repels dust mites 
• Prevents hair damage and friction
• Prevents friction and bacteria build-up clogging skin and causing blemishes
• No overheating which can aggravate rosacea and other skin conditions
• Looks super luxurious - so Hollywood starlet!
• Makes a great present

Check out The Goodnight Co on Facebook, Twitter and Instagram.

Fab Abs

I'm not going to spruik you bikini bodies or any of that crapola. The truth is, you need strong abs for life. They are essential in good posture, in maintaining your spine and hips and body in safe and optimum alignment for all activities (and at rest!).
The idea of "flat abs" is brilliant marketing, because it's not realistic for most people. That said, if you have a disproportionate amount of fat around the waistline, this can be a risk factor for diabetes, metabolic syndrome, PCOS and more.
No amount of planks or pilates will compensate if you are not eating well - that doesn't mean restriction and dieting (nasty cycle that will only make you feel awful!) but that you are aware of eating a decent serve of veggies (especially green), fruit (so many choices!), legumes, wholegrain carbs (love rye bread or wholegrain pasta) and lean protein (fish, skinless chicken, prawns, tofu).
This time of year it's tempting to overdo everything but try to keep your workout routine. Not just for the sake of your abs, but your sanity.

10 To 2

Lie on your back, pressing your whole spine into it. 

Slightly tuck the chin down to lengthen the neck and press the shoulders to the mat.

Raise both legs, pointing toes with a slight turn-out (like a mini plie) to the roof

Keeping legs pressed together, take them to the 10 o'clock position.

Centre, then direct legs to the 2 o'clock position.

Repeat x 10 each direction

Double Leg Extension

Again, press spine into the mat firmly.

Curl the shoulders up away from the mat and lift the knees over the hips.

Inhale to extend the arms and legs as straight as you can.

Exhale to return knees over hips and arms reaching for toes.

Repeat x 10 - 15

Single Leg Teaser

Lie on your back, knees bent with heels aligned with hips. Raise one leg with thighs parallel.

Inhale to prepare and reach the arms up.

Exhale to curl the shoulders up away from the mat and reach for the toes of the raised leg.

Inhale to curl back down (don't drop!)

Repeat 8 on each side

Plie with Elbow to Knee

Get into a wide plie position, making sure your knees are tracking toward your 2nd toe.

Knees aligned over the ankles.

Maintaining your lower body in perfect stillness, take fingertips to ears. 

Lower the elbow towards the knee then return to centre before reaching to other side.

Repeat 10 on each side

Single Leg Extension

Stand with feet hip distance apart.

Draw the belly button towards the spine and contract the shoulders to open the chest.

Maintaining the hips at the same level (don't hitch up on one side!), extend one leg back as you reach forward.

Hold for a count of 3.

Return to standing on one leg. 

Repeat 10 times each side

Beware: Don't twist at the hips! Think about maintaining the hip bones in the same direction at all times

Tabletop Elbow To Knee

On your hands and knees, with wrists directly under shoulders and knees under hips.

Draw belly button to spine and avoid arching the back or rounding up.

Lengthen the back of the neck and direct the crown of the head forward.

Extend alternate arm and leg to make a long straight line.

Hold for 2 seconds then bring elbow to knee in the centre.

Repeat 10 times each side

Dancer Had Double Hip Surgery at 24

Most of you know I had a mini hip replacement last year. Since then, I have met quite a few women - of all ages - who do my barre class with a hip replacement or post-hip surgery of some nature.

I have been very fortunate to teach Kathryn's mum weekly and when Kathryn came to my class, my first observance was that she obviously had dance training. She is super flexible, elegant and disciplined in her moves. Her alignment and technique are so impressive! Kathryn has had a double hip surgery and she's still in her mid-20s.

The beauty of modern hip replacements is that they are for life. No need to go back for "servicing"! And you can still move like a dream. I hope you find Kathryn's story inspiring and if nothing else, that you consider your hips today and thank them for all the things you can do because they work.

Cat: Can you explain what procedures you've had done on your hips?

Kathryn: I started with a physio at a pilates studio to help strengthen my muscles.

One doctor told me I just needed strength training, another sports doctor told me I would need bolts in my hips and put me on the highest dose of Voltaren for a few weeks. 

image from balletballetballet.tumblr.com

Mum wasn't happy with this, thank god, and found my current physio Amir. He suggested to get key hole surgery to tighten the damaged ligaments. My right hip was done first, and I also had to have a bit of bone shaved because it was protruding into my ligaments. And on my left, just had the tightening. 

After both surgeries, I went through 'rehab' strengthening the muscles in my bum which were extremely weak.

When did you first notice a problem and what was the process of diagnosis?

I used to dance but I stopped during year 12 (2009). I decided to take it up again the next year (2010). I initially thought the pain was just because I hadn't danced in a while but then it got to the point where I couldn't do anything without feeling pain. 

What was your fitness and activity routine like prior to surgery?

I used to dance regularly, and go to the gym on weekends. Not being able to do this was very hard. And being told by earlier doctors and physios that I would never be able to move properly again was horrible.

However when I met my surgeon, he reassured me I would get back to full function and I did :) (minus dancing)

I felt I gained a much greater appreciation for my body and my awareness of muscles and movement. Did you experience this, or were you already very aware?

I have so much more awareness of my body and what it can and can't take. Because I have shallow hip sockets which caused they think caused the damaged, I had a great deal of flexibility which I initially thought was normal. However after surgery, after them tightening my hips, it took me a while to get used to it and realise that it was more normal than what I felt before. 

Are there activities you avoid now as a result of surgery?

I avoid running (although this was part of my recovery), only because I don't like it. However the impact on concrete does effect me eventually.

I don't avoid anything I just may not go 'flat out' or to the full extent. For example, in standing lunges, that really deep bend in my hip as well as having to hold my body weight eventually impacts my hip. 

I still have to be careful and conscious of the muscles I use, because I know I still have a tendency to clench the front of my hip rather than activating my bum muscles.

Favourite places and teachers for yoga and pilates?

I go to One Hot Yoga for hot yoga, reformer pilates, and recently started hot mat pilates. All teachers there are great! 

(Cat's note: Check out One Hot Yoga!)

Favourite 3 yoga poses?

I don't do yoga as much as I used to because I'm loving reformer pilates. In pilates I love all the leg and ab stuff. 

In yoga, I like warrior 2, side plank, and pigeon pose

What would you tell anyone with a very active lifestyle (like us!) who may require this operation and feels fearful or confused about it?

It's such a scary thing to confront, especially being young. But I would recommend it to everyone, but also finding a physio and surgeon that will do what is best for you. I still have some pain sometimes, but no where near what I experienced before surgery. It's worth the few months of surgery then recovery for a future that doesn't involve a hip replacement!!

Breast Cancer Pink Products - Shop Your Support

Every October there's a blush that falls over the shopping aisles. Your favourite lipstick comes in pink casing, there's pink tennis balls, pink deodorant, pink pens and diaries. While you may be sceptical about it, or confused by what it means, ultimately buying that product puts money towards breast cancer research and treatment.

As we all know, despite humidity, I cannot be prevented from wielding a hair straightener and a handful of sprays, serums and conditioners to make sure it's all glossy and Melbourne-Weather Proof (this is MWP Hair!). I love those images of classic film stars with hair rollers in and silk robes on (stiletto heeled slippers optional) so I went all Dolly Parton with the hair products and chose VS Sassoon Straight 2 Curl and Secret Curl Silicone pop-up rollers. Check out the video on how they work. And remember Dolly: The Higher The Hair, The Closer To God.

Read more about Vidal Sassoon Power of Pink Collection and their support for Breast Cancer Network Australia: Vidal Sassoon Power of Pink.

While I am incredibly lucky to not have experienced breast cancer nor had any of my nearest and dearest struggle with it, I know that it is incredibly confronting and scary for the woman and for her family and friends. BCNA were kind enough to ask Renee Gani to share her experience. They have also given us some information on awareness and resources. This is also an insight into where your dollars go when you choose to spend on pink products. So you can glow (pink) with pride.

The average age of women diagnosed with breast cancer is 60. While breast cancer in women under 40 is not common, it does occur, particularly where there is a strong family history of breast cancer. It is important for women in their 20s and 30s to be aware of the risk factors and to discuss any changes to their breasts with their GP.  While most breast changes are not due to breast cancer, it is important to have them checked.

Melbourne mother of two Renee Gani says being diagnosed with breast cancer young had a huge impact on her and those around her.

“I was 36 when i was diagnosed with breast cancer, before then it had never crossed my mind that I could one day be going through this experience. I was shocked and fearful of what the future held.”

“My loved ones were really rocked by my diagnosis. My boys were 3 years old and 7 months at the time so there was a lot happening already. But we all grouped together to stay strong, my family and friends were my greatest support.”

With one in eight women expected to be diagnosed by the time they turn 85, breast cancer is the most common cancer affecting Australian women. This year alone 15,600 Australian women and 145 men are expected to be diagnosed with breast cancer.

Breast Cancer Network Australia (BCNA) CEO Christine Nolan says health and wellness is an important part of staying well after a breast cancer diagnosis.

“Exercise during and following breast cancer treatment has a number of benefits, not only can it reduce the risk of breast cancer returning, but it can also help to improve emotional and physical wellbeing.”

BCNA has a range of resources and programs which provide women with reliable information and advice, and practical strategies to help them improve their health and wellbeing. These include:

•   Active and WellAfter Breast Cancer - BCNA’s pilot initiative funded by the Victorian Government, designed to help women improve their physical and emotional wellbeing following treatment for breast cancer. The initiative is designed to connect women with others in their local community who also want to take charge of their health and wellbeing and link women with local community-based programs and services to help them improve and maintain regular physical activity and healthy eating.  
•  The Breast Cancer and Exercise and Healthy Eating and BreastCancer booklets – two free information resources which include reliable and easy to understand information, and advice from women who have been through similar experiences.
• Personal Stories Section. Personal stories from women who have experienced breast cancer. 

Renee says her diagnosis prompted her to take control of her health and wellbeing and make positive changes to her lifestyle.

“My diagnosis put things in perspective. I made a conscious effort not to sweat the small stuff, stay focused and just take is day as it comes. Being active and aware of my diet has also become more important. Lots of fruit and veg, water and nothing too sugary like lollies or soft drink. I still can’t say no to chocolate every now and again though!”

“Breast Cancer Awareness Month is an important time to share my message to young women, which is to be breast aware, know your body and check yourself regularly.”

If you or someone you care about has recently been diagnosed with breast cancer, contact Breast Cancer Network Australia (BCNA) for a My Journey Kit, a free information resource for newly diagnosed women - 1800 500 258 or www.bcna.org.au

Gym Bag Essentials for Summer

Hello Sun - nice to have you back in Melbourne at full freakin' strength.
Time to rejig the skincare, food and drink choices, makeup and gymwear options. Yes, full length tights aren't always suitable for more humid weather. And heavier, warm foods aren't always conducive to a comfortable sleep on humid, hot nights.
So pour yourself a cold brewed coffee (super strong plunger coffee left in the fridge overnight? Ideal morning greeting!) and add these summer staples to your own gym bag. If it makes you feel good about working out and looking after yourself, it's an investment in your wellbeing and maintaining healthy, body happy habits!

Om Shanti Clothing Power Capri in Fractal Spiral Cleft and Yoga Heart Crop Top are ideal summer yoga, pilates, barre, dance and gym fashion. I have tried and tested this brand in hot yoga, outdoor yoga, barre, weights and cardio sessions and also hardcore supermarket workouts (stretch, grab, lift and squat!). Functional AND fashionable.

The Little Alchemist Pineapple & Zeolite Micropolish is cruelty free, natural, certified organic and 100% Australian made. And it smells like a tropical cocktail! You'll be counting down the workout seconds until you can hit the shower and polish up.

The Little Alchemist Cacao & Cardamom Body Serum combines acai and goji berries, wheatgrass, chocolatey cacao and spicy cardamom to nourish your skin with all natural, certified organic ingredients. You'll smell like a fruity dream as you float from the steamy studio to your coffee date.

Medik8 CE Tetra (from Facial Co) is a high quality, concentrated vitamin C serum that will last for ages. You only need to apply a few drops to your face, wait a minute, then apply your skincare and makeup. Vitamin C retexturises and brightens the complexion. It fights acne, blemishes and protects against environmental damage. I apply it ritually morning and night!

Maybelline Fit Me Dewy + Smooth Foundation with SPF 18 sunscreen. Affordable, non comedogenic, hydrates skin and comes in so many tones, you will definitely find a perfect match. I'm 220 Natural Beige. If you're less about a liquid foundation, try...

Maybelline Fit Me Stick Foundation with SPF 15 sunscreen (I'm 130 Buff Beige) which is perfect for spot-prone skin because it's:

• oil free
• natural and matte (no shiny face!)
• easy to keep subtle or build for fuller coverage

W3LL People Bio Brightener is an all natural, cruelty free illuminating stick. The creamy formula is lightweight and easy to apply quickly and effortlessly. You could keep it in your handbag or the glovebox for touch-ups! Try applying it under the outer edge of your eyebrows, on the height of the cheekbones, and a dab on the cupid's bow. The spots where the light naturally hits your skin. I also adore the W3LL People Bio Bronzer. Again, this is a creamy formula that you can draw on (I feel like Tank Girl!) then blend with your fingers, a sponge, or a brush. With extracts of aloe, green tea and chamomile, you're nourishing your skin as well as looking gorgeous. Both available at Beautiful Because (all about natural beauty products).

KMS Tame Frizz De-Frizz Oil is lightweight, non greasy and creates a barrier to prevent humidity attacking your perfect #gymhair #ballet topknot! Use on wet hair OR dry hair. 

VS Sassoon Straight & Curl is cheaper than some of the hair styling tools out there, and having used it for several months now, I would entirely recommend it for straightening AND creating curls. I especially love that you can adjust the heat settings so that if you have thinner strands, you're not blasting them with full bore heat, whereas coarser hair might require a bit more oomph. Plus the same tool gives you dead straight style or gorgeous mermaid waves and curls. BONUS! By buying from the VS Sassoon The Power of Pink collection, you're supporting VS Sassoon in donating to Breast Cancer Network Australia.

Coffee In A Juicebox - Welcome To Melbourne Minor Figures

Minor Figures deliver extraordinary, single-origin cold pressed coffee with a focus on the ethical origins and production of their product.
As a Melbourne coffee lover, this wouldn't have been enough to swivel my head normally. There's a barista for every 10 people in this neighbourhood, after all! BUT.
Minor Figures cold pressed coffee doesn't come in a fancy apocathery jar - which means it won't look fancy and boost your hipster credibility while sitting on your desk. Instead, it comes in a secure juicebox carton that you can toss in your gym bag or on the back of your bike. You can lob a few in the glovebox safely!

I've said it before, and I'll say it again, coffee is proven to boost your workout endurance and ability to perform explosive and dynamic moves.

The other reason you want to get your mitts on Minor Figures cold pressed (18 hours!) single origin OR single origin with milk, is because they genuinely form relationships with the growers and producers. This ensures a fair price is paid and the business is sustainable for Ethiopian producers. Rather than contributing to a whole lot of waste - the coffee grinds are used to make soaps and scrubs. No evidence so far that smelling like coffee makes you a better athlete, but I'm still in the research stage. Stay tuned.

http://www.minorfigures.com/
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Heart Chakra Nutrition - Eat Your Greens

This is a guest post by the wonderful holistic nutritionist, Teri Mosey. She has been a much valued contributor to fitness and wellbeing journals and media, especially in the US. 

The Food Chakra Connection

When most people think of food, the conversation commonly goes towards calories, carbs or protein. What if a different conversation arose and you asked how does food nourish all of me; body, mind and soul?

Welcome to the world of holistic nutrition.

Holistic nutrition, practiced for thousands of years, sees food as a healer, nurturer and way of life. Foods goes beyond the calorie, having energetic characteristics that interact with your bio-field; more specifically, the chakras. Chakras are vortexes of Universal energy that run up and down your spine regulating your life force energy or qi. This energy is what gives the gift of life. With that said, chakras are the link between your energetic and physical beings, and the universal consciousness.

What does that mean? Each chakra vibrates at a particular frequency that impacts specific biological processes. For example, your heart chakra energy influences the health of your heart, lungs, cardiac nerve plexuses and thymus gland. Each chakra has a level of consciousness it reflects; with underlying universal life lessons. Your personal journey, all that you are meant to experience and learn in this lifetime is tucked into your biology!

A way to identify these lessons and discover your true nature is through your relationship to food. The link between food traits and chakras comes from sharing the same vibrational energies, corresponding physiological systems and your behaviors around the act of eating. Let’s look at the heart chakra; surrounded around the theme of love. Universal life lessons in love can be experienced through gratitude, acceptance, compassion and forgiveness; of yourself and others. These lessons around love manifest in heart and lung illnesses, making food choices that nourish the heart and strengthen the lungs at the forefront to foods for the heart chakra.

Food and eating strategies to nourish the flow of energy to the heart chakra begins with emphasizing a plant based dietary pattern. Plants are loaded with phytonutrients; health promoting compounds that assist the body’s self healing abilities while altering gene expression. Begin by adding colorful root vegetables, legumes and the grain quinoa to your dietary pattern. Two qualities that specifically vibrate with the heart chakra energies are green color foods and the flavor bitter. So add cruciferous vegetables such as Brussels sprouts, cabbage, rapini and bok choy into your weekly meals. Add those bitter leafy greens like arugula, watercress and lacinato kale to the mix. Daily! Instead of raw, place them under a little heat, wilting them. This makes nutrients more bioavailable and keeps your digestion happy. In recipe terms, explore a soba noodle soup, an adzuki bean stew, roasted root vegetables, a wilted green salad or a grilled veggie quinoa salad. The options are endless. Just keep in the plant family with a heavy presence of greens! And while you’re at it; add a little pungent flavor to these dishes, in the form of scallions, garlic or leeks. They help keep the lungs clear!

Observe if you have an aversion to the above mentioned foods; especially the bitter greens. That’s an underlying message that your heart chakra is asking for your attention! Take a moment to contemplate, “am I willing to live with an open heart?” It can even invite contemplation on questions like, “Do I have underlying resentment? Or “Are the majority of my decisions intellectual, keeping my heart out of the conversation?”

While in the kitchen which can become your space of active meditation, put on your favorite tunes and hum along as you cook! Humming deepens your breath and lowers your heart rate; perfect additional nourishment for the heart energies. Cooking a meal for yourself shows self-love, share it with others and you are expanding the vibration!

The chakras become a bridge between your soul and physical being, with an invitation to use your relationship to food as a way to discover your most authentic self. What an amazing opportunity.  Are you up for it?

Teri Mosey

www.terimosey.com

www.terimosey.wordpress.com

Here's a VEGAN, heart chakra nourishing Spinach & Artichoke Pizza with garlic sauce. If that's not your cup of chai, have a Quinoa and Potato Crust pizza (also vegan!) You're welcome!