CLEAN EATING RECIPES // Raspberry Vanilla Protein Pancakes

Serves 2

Preparation & Cooking Time: 15 minutes

Vegetarian 

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INGREDIENTS

50g rolled oats

100g low fat cottage cheese

2 organic free-range eggs

1 teaspoon ground cinnamon

2 tablespoons of fresh raspberries

1 scoop vanilla rice protein powder

Agave/ rice malt syrup (if desired) to serve 

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METHOD

Heat a non-stick pan on medium heat

Add the oats, cheese, eggs, cinnamon, protein powder and half of the raspberries in a large mixing bowl. 

Blend the ingredients together with a bar mixer or in a blender. 

Once the ingredients are mixed thoroughly, pour enough into the pan to make a small pancake. 

Cook until browned, then flip and cook the other side until golden. 

Repeat until all mixture is used.

Drizzle your pancakes with agave/ rice malt syrup and serve with remaining raspberries on top. 

Enjoy!

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Note: The vanilla protein powder can be swapped for chocolate protein powder if you prefer!

ML

The Flat Belly Workout

This simple yet effective workout is quick, straight-forward and can be done anywhere. Not only is it great for strengthening your core, but it's also a great program to better your endurance and all-round strength. While I don't recommend this as your everyday workout due to it being a little light on reps and intensity, I certainly recommend this workout if you're short on time or if you're having an off day and need a break from your usual routine! 

ML 

TOP 9 // Beauty Foods for Beautiful Skin

Now that the weather is getting hotter everyone's shedding their winter skins for their fresh summer selves! Why not get these 9 beauty foods on your plate to make sure your summer skin has that inner glow? 

1. Water

2. Coconut

3. Avocado

4. Leafy Greens

5. Dark Chocolate

6. Blueberries

7. Almonds

8. Sweet Potato

9. Salmon 

Remember ladies and gents, water is ESSENTIAL to a beautiful complexion, especially in this warmer weather, so drink up!! 

ML 

Superfood Snippets // PINEAPPLES

H.I.I.T - What It Is And Why It Works

HIIT stands for High Intensity Interval Training. Recently HIIT has become a popular way to burn calories fast, increase endurance, build strength and shed fat, and the great news is, a solid HIIT session will only take you 10 minutes to 20 minutes maximum to complete. 

HIIT is designed around combining low to moderate intensity intervals with high intensity intervals as a way to quickly increase and then decrease the heart rate, which is a method shown to improve fitness levels in both the most effective and quick way. 

The training style can be applied to running or even exercises done in a circuit such as squatting, lunges, jumping jacks or crunches. HIIT is considered to be much more effective than normal cardio exercises as you're able to increase both your aerobic and anaerobic endurance while burning considerably more fat. 

High intensity training has been shown to create the highest level of EPOC (Excess Post-exercise Oxygen Consumption), also known as the 'after burn' effect, than any other exercise, which means your body will be burning calories at a heightened rate for up to 38 HOURS after your HIIT session! Now you can see why it's known as the number one the fat-burning workout! 

Try The Holistic Living Project's HIIT plan and feel the difference - not only will you notice your fitness increase within a matter of short sessions but you'll also notice the fat burning results in comparison to your usual cardio workout! I recommend doing a HIIT session 2-3 times a week depending on your fitness level. 

THE HOLISTIC LIVING PROJECT'S HIIT PROGRAM

These HIIT sessions consist of two intervals - 'rest' and 'work'. In this program you will be alternating between these two states at a 50/50 ratio. I recommend doing these sessions on a treadmill or a RPM bike at the gym. 

Remember, before any workout it is vital to WARM UP properly, so start this workout with a gentle five minute jog or cycle to get your blood flowing and to avoid injury to your muscles. Ok, so now that you're all warmed up, let the HIIT session begin!

For the entire 10 - 15 minutes of this workout (duration depending on your fitness level) you will be alternating between 'rest' intervals and 'work' intervals, each of which are 30 seconds each. On the treadmill, this means you'll gently walk (or stand still) for 30 seconds then you'll sprint at 90-100% capacity (approximately 12-17kmph) for 30 seconds, and then repeat for the duration of the program. On the treadmill I find that rather than continuously changing the pace it is easier to simply jump your feet to the side of the track for your rest period (always making sure you use your arms and are very careful when jumping on and off as it's going at an extremely fast pace!) 

That's it! At first HIIT can be very draining and quite challenging, but remember as you complete more sessions you'll rapidly get fitter and be able to sprint for longer! 

Comment below and let me know how you go! Train hard everyone and enjoy!

ML 

SUPERFOOD SNIPPET // Spices

For centuries it has been known that herbs and spices not only add depth and flavour to our meals but they have endless benefits to our health and wellbeing. While science is yet to prove that any spice can cure a disease, it is a known fact that several spices can help manage some chronic conditions. Additionally, by seasoning your meals with spices as opposed to salt, sugars and other sources of saturated fat you're reducing your risk of many health problems caused by these foods. Have a look at eight of our favourite health-loving spices!

M.L. 

CLEAN EATING RECIPES // Easy Anzac Biscuits

These tastily little treats are my go-to snack whenever I'm feeling peckish or in need of a sweet hit without feeling guilty! Containing holistic, natural ingredients, these Anzac Biscuits are a clean take on our Aussie classic - but no flavour is scarified! They are still deliciously sweet, chewy, rich and satisfying, but they don't contain all the processed sugar and butter that the originals do! They only take 20 minutes to make and there's minimal mess to clean up a the end! Why not give them a try this weekend? I just left the batch I made out on the kitchen bench and half an hour later THREE were gone - and the only other person in the house today is my dad, who NEVER goes for the low-fat version of anything because he hates the taste! So if they're good enough to fool my dad, they'll definitely fool all your friends and family into thinking they're the real deal. Enjoy! M. L. x 

CLEAN ANZAC BISCUITS

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Makes 6 - 8 

Vegetarian, Vegan & Dairy Free

Preparation Time: 20 minutes 

Ingredients

3/4 cup of rolled spelt or oats

1/4 cup of desiccated coconut

1/4 cup of almond meal

2 tablespoons of coconut oil

4 tablespoons of agave/ rice malt syrup 

1/2 teaspoon ground cinnamon 

Pinch of Himalayan sea salt 

Method

1. Preheat oven to 180 degrees Celsius / 360 degrees Fahrenheit 

2. In a large bowl combine the rolled spelt or eats, coconut and almond meal. 

3. Add the agave/ rice malt syrup, coconut oil, cinnamon, salt and 2 tablespoons of water to the bowl and mix together. 

4. Transfer the mixture to a blender of food processor and blend for 20 seconds. 

5. Using the mixture, form 6 - 8 small balls of dough and place onto a baking tray lined with baking paper. 

6. Bake in oven for 10 - 15 minutes or until golden brown.

7. Allow to cool completely before serving. 

And voila! Enjoy your delicious and clean Anzac Biscuits guilt-free at any time of day! 

IRON SOURCES // Vegetarian Edition

As most vegetarians are aware, it can be challenging to include enough iron in the daily diet without the help of supplements! Here are a few great vegetarian sources of iron that can easily be included in your everyday meals. 

A big thank you to Carly Fraser from Live Love Fruit for the wonderful infographic. 

M.L 

The 30-Day Ab Challenge

The 30-Day Ab Challenge is a great way to slowly build your strength and fitness and the best part is it can be done anytime, anywhere! By gradually adding reps to your routine like this challenge suggests, you're able to build your fitness in a safe, healthy way without risking injury or exhaustion. Start the challenge with a friend today and you'll be amazed at the results you'll see in a short space of time, not only in how much easier the exercises will become but in how much better you'll feel and look! Your core is central to every single movement you make, so there is no better place to start if you want to improve your overall health and fitness. And remember, the reps on this ab challenge don't have to be done all together if you're a beginner - break up the exercises throughout the day if you need to. With summer just around the corner, now is the perfect time to start! Good luck!

M.L. 

SUPERFOOD SNIPPET // Raw Honey

Raw honey is a wonderful superfood to include in your diet every day, because not only does it have numerous valuable health benefits but it's also really delicious! Here are some easy and tasty ways to include raw honey in your everyday diet without having to put in too much effort: 

- Top your rye toast with some low fat ricotta and raw honey for a tasty breakfast treat.

- Use raw honey as a natural sweetener in your tea, muesli or smoothies. 

- Marinate chicken breast in an equal mixture of raw honey and soy sauce with a touch of olive oil and a sprinkle of sesame seeds for a delicious savoury dinner option before baking in the oven. 

- Before bed, have a cup of warmed milk (almond, soy, coconut, organic dairy or any other milk you prefer!) with a teaspoon of raw honey to calm your digestive system and get you ready for a good night's rest. 

There you have it! Feel free to comment any delicious raw honey tips and recipes below!

M.L. 

TOP 10 // ANTIOXIDANTS in Everyday Foods

Antioxidants are vital for fighting disease and keeping skin healthy and glowing as they fight free-radicals responsible for cancers and the ageing of cells. A diet high in antioxidants may reduce the risk of many diseases, including heart disease and many types of cancer. Antioxidants work to eliminate free radicals from cells within the body and also prevent or reduce the damage caused by oxidation.We've compiled a list of the TOP 10 antioxidant-rich everyday foods to get on your plate in your daily diet to maximise your health and wellbeing. 

10. RASPBERRIES

9. PRUNES

8. BLACKBERRIES

7. ARTICHOKE HEARTS

6. CRANBERRIES

5. BLUEBERRIES

4. PINTO BEANS

3. RED KIDNEY BEANS

2. WILD BLUEBERRIES

1. SMALL RED BEANS 

M.L. 

The Health Benefits of Dry Skin Brushing

What if I told you there was a simple beauty trick that only takes five minutes out of your day, costs next to nothing, and helps your body inside as well as out? Too good to be true? It’s not.

Dry skin brushing is the secret and it has long been a part of Ayurveda’s cleansing philosophies. Ayurveda is a 5000-year-old science originating in India and is believed by many to be the oldest healing science.

How does it work?

Your skin is an organ of elimination, just like your kidneys, liver and colon. It’s the largest organ of your body and it’s estimated that one-third of your body’s daily impurities are excreted through the skin. Dry skin brushing helps keep the pores clear and the skin active to assist the body in this cleansing process. If your skin becomes inactive, its ability to remove excess toxins is impaired. This places extra stress on other organs and on your body in general.

As we age, our bodies become less effective in shedding outer layers of dead skin cells. This build-up of dead skin can result in a thick, dry and somewhat leathery look, which is often common with more mature skin. As well as exfoliating this outer layer, dry skin brushing also stimulates the sweat and oil glands, providing more moisture for the skin. It also helps keep young skin fresh, vibrant and free of breakouts.

Because your body breathes and absorbs essential nutrients through your skin, regular dry brushing will leave your skin clear of excess debris so it’s free to absorb oxygen and other nutrients into your body.

It also stimulates your body from the outside in. It works to cleanse the whole system and is an effective treatment for many ailments. Accumulated waste products in the body are known to contribute to many illnesses as well as premature ageing. Dry skin brushing also increases blood circulation, which helps to contribute to healthier muscle tone and better distribution of fat deposits, also known to many as cellulite.

In addition, dry skin brushing is believed to stimulate the lymphatic system by aiding the flow of lymph fluid throughout the body. The lymphatic system plays a vital role in elimination, helping to move toxins through the body. It also contributes to the strength of the body’s immune system by producing certain white blood cells and generating antibodies. The lymph system doesn’t rely on an automatic ‘pumping device’ like the cardiovascular system and it depends on the movement of muscles to keep it working.

There are many lymph nodes situated at different places in the body but the inner thighs and armpits hold the greatest number, so it can be helpful to pay extra attention to these areas when brushing. The lymph system flows towards the heart so it’s important to brush in the same flow as the lymphatic system.

Benefits of dry skin brushing

• Removes dead layers of skin and other outer impurities.
• Stimulates and increases blood circulation.
• Helps release fatty deposits under your skin’s surface.
• Assists the eliminative capacity of your body’s organs.
• Rejuvenates your cells.
• Strengthens your immune system.
• Increases muscle tone.
• Improves skin texture.
• Helps prevent premature ageing.

Step-by-step guide to dry skin brushing

1. It’s best to dry brush first thing in the morning before you shower. Start with light pressure until you’re used to the sensation, then move on to firmer strokes.
2. Use a natural bristled brush (like those found at www.naturalalchemist.com) or a loofah as a second choice. Avoid synthetic or nylon brushes or gloves as they’re too sharp and can damage the skin.
3. Start with the soles of your feet, use swift upward strokes and brush from the feet, up the legs, working towards your heart.
4. Once you’ve covered your lower body, move to your hands and work up your arms toward your heart in the same manner.
5. Next (using a long handle brush or get your partner to help out), brush your back.
6. Last, work on your abdomen (moving in a clockwise direction to follow the movement of the colon), chest and neck. It’s best to avoid your face as most people’s facial skin is too sensitive.
7. Brush for about three-to-five minutes until your skin is rosy and slightly tingly.
8. Always shower after you dry brush to wash off the dead skin.
9. Keep a separate dry brush for every member of the family, and be sure to periodically wash it.

NOTE: Avoid on broken or sensitive skin and take care to brush lightly over cellulite areas. 

ML 

Seven Superfoods For Everyday

Superfoods are given their name due to their extremely high level of nutrients and health benefit properties, with each having at least 12 unique health benefits. Superfoods are great for reducing stress, boosting energy, aiding digestion, reducing the risk of cancer and other diseases, feeding beautiful skin, boosting immunity and many other amazing health benefits - all from simple foods! Check out our list of seven superfoods that you can include in your every day diet: 

Cacao 

Raw cacao is full of flavonoids, which acts as natural antioxidants that fight free radicals that cause disease and ageing. Raw cacao contains up to four times the antioxidants of traditional cacao powder, and has the highest antioxidant value of all the natural foods in the world. Scientists from Cornell University in the US recently discovered that raw cacao contains nearly twice the antioxidant content of red wine, and up to three times the antioxidant content of green tea.

The cacao bean is also rich in magnesium, an energy mineral and vital electrolyte. This super-food is also a good source of sulfur. Sulfur is associated with strong nails, shiny hair and a healthy liver and pancreas. In fact it is the flavonoids in cacao prevent fat-like substances in the bloodstream from oxidising and clogging the arteries. 

Drinking a cup of hot cacao before meals can diminish your appetite by helping the body tune in to its natural appetite. This warming and nourishing hot drink is also a perfect dessert for those who have a sweet tooth and get sugar cravings! Check out our recipe:

RAW CACAO HOT CHOCOLATE
(Serves 2)

2 cups milk of choice (any nut, rice, soy, seed or organic dairy milk)
1 heaped tablespoon of Raw Cacao Powder
1/2 teaspoon of ground cinnamon
1/2 teaspoon of vanilla bean paste OR 1 teaspoon of vanilla bean extract
1 tablespoon of dark agave syrup

Combine milk, cacao, cinnamon, vanilla and agave syrup in a small pot with a whisk.
Gently heat.
Pour into serving cups and enjoy!

Chia

Full of omega-3s and fibre, Chia seeds are one of nature's number one superfoods. An excellent superfood for healthy skin, these tiny seeds hold over NINE times more omega-3s than salmon! Omega 3s are essential in preventing ageing, inflammation and damage to skin, and unfortunately a large majority of western diets do not include enough omega-3.

Chia seeds contain double the fibre of oats, and they are also an excellent source of 'complete' protein (23%). They are also rich in antioxidants, vitamins and minerals too!

To break it down, here are some of the many benefits of including Chia in your everyday diet:

You feel fuller, faster
High in fibre
High in protein
High in Omega-3 Fatty Acids
High in manganese
High in phosphorus
Helps maintain strong teeth and bones
Combat diabetes
Improve heart health
Slows down the body's conversion of carbs to simple sugars, which therefore decreases sugar spikes which age the skin.

Use Chai seeds in your salads, stir fries, breakfast cereals, baking or smoothies - they have such a mild taste that they can be used in almost any dish! Stay tuned for our Chia Pudding with Mango and Coconut Salsa recipe going live on the blog next week!

Goji Berries

Unique among fruits because they contain all essential amino acids, goji berries also have the highest concentration of protein of any fruit. They are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber. Boasting 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals, there is no doubt that the humble goji berry is a nutritional powerhouse.

This amazing little superfruit also contains natural anti-inflammatory, anti-bacterial and anti-fungal compounds. Their powerful antioxidant properties and polysaccharides help to boost the immune system. It’s no wonder then, that in traditional Chinese medicine they are renowned for increasing strength and longevity.

In traditional Chinese medicine, the goji is said to act on the Kidney and Liver meridians to help with lower back pain, dizziness and eyesight. They are most often consumed raw, made into a tea or extract, or as an ingredient in soups.

Gojis are most commonly available in dried form, and make a great snack eaten as is, added to trail mix, muesli or oatmeal. They can also be soaked for a couple of hours in enough water to cover them. Then the soak water can be drained off and makes a delicious drink, or both water and berries added to smoothies.

Kale 

Kale, also known as borecole, is a vegetable with many health benefits, minerals, vitamins, nutrients, polyphenolic flavonoid compounds such as beta carotene, lutein, zea xanthin etc. Kale contains many antioxidants, almost no fat and no cholesterol and that’s why it was famous even in ancient times. 100 grams of kale contains just 50 calories.

Kale contains many phytochemicals such as sulforaphane and indole-3-carbinol that help prevent colon and prostate cancer. Kale also contains a metabolite of indole-3-carbinol called di-indolyn-methane (DIM) that’s an effective immune modulator, with antiviral and antibacterial properties.

Kale is an excellent source of vitamin A with as much as 512 % of the recommended daily dosage in 100 grams. This vitamin is essential for healthy mucus skin and membranes and it offers protection against oral cavity and lung cancer. Another great vitamin in kale is vitamin K with 700% of the daily recommended intake. This vitamin protects the bones from osteoporosis by strengthening them. This vitamin also helps with limiting neuronal brain damage and is therefore used for treating Alzheimer’s disease patients.

Kale contains one of the most powerful antioxidant vitamins – vitamin C with 200% of the recommended daily intake. Vitamin C helps fight free radicals, helps in the prevention of flu and cold, fights inflammations and infections and helps in iron absorption in the intestines. Other important vitamins are the B complex group of vitamins: pyridoxine (vitamin B6), pantothenic acid, thiamin etc. that are great for improving the metabolic functions in the body. There are many minerals as well: iron, copper, manganese, calcium, potassium, sodium, phosphorous etc. Potassium is an essential part of body and cell fluids and as such, it helps control blood pressure and heart rate. Manganese is a co-factor for the superoxide dismutase antioxidant enzyme. Iron and copper are vital for the creation of red blood cells.

Kale’s health benefits are numerous: from protecting the eyesight, bones, heart, body cells, to offering protection and prevention from many diseases such as anemia, cardiovascular diseases, prostate and colon cancers, eyesight-related issues etc. 

Use Kale in salads, smoothies, or roast the leaves in spices to make Kale Chips (recipe coming soon!) 

Maca 

Maca is a root belonging to the radish family grown in the mountains of Peru. Just one teaspoon of Maca powder in your smoothie once or twice a day can give you amazing health benefits. Most people feel their mood and energy level lift almost instantly. Users report their energy, stamina and endurance. Maca has been shown to increase not only the male and female sex drive, but the production of sperm as well and also increases fertility in both men and women. 

Maca has also been found to help migraines. Because most migraines are related to an imbalance in hormone levels, or fluctuating hormone levels, maca works by leveling out those levels. Maca doesn’t create any hormones in the body – it just helps the body produce them more consistently and effectively. It helps balance the body’s production of estrogen and progesterone. Maca also helps restore balance to the hypothalamus and pituitary glands – the body’s master gland system. Maca also enhances memory as well as our ability to learn and process mentally.

 Maca includes 55 phyto-chemicals, including vitamins B1, B2, B12, and Vitamin C, zinc. It has amino acids, calcium and phosphorus as well. Maca’s 22 fatty acids function both as a fungicide and as a local antiseptic. These actions, along with the natural Vitamin C and zinc are believed to help aid in overall immunity enhancement.

Here's a breakdown of the amazing health benefits you can get from taking small doses of Maca every day:

Balances hormones
Boosts energy
Improves fertility
Clears skin blemishes
Supports the immune system
Promotes muscle growth
Boots libido
Helps depression
Helps insomnia
High in potassium and calcium
Improves memory

Spirulina 

Spirulina is a type of green algae which is in fact a cyanbacteria with amazing health benefits and properties. It’s mostly known for its richness with chlorophyll, protein and other nutrients

Spirulina contains all amino acids: omega 3, 6 and 9, but it’s especially rich in omega-3 fatty acids. It is also rich in iron – a mineral essential for the overall health, especially for the red blood cells creation. Its high content of chlorophyll acts as an immune system boost and it removes the toxic compounds from our body. It has many other nutrients such as minerals and vitamins including thiamin (B1), pyridoxine (B6), riboflavin (B2), nicotinamide (B3), folic acid (B9) etc. and vitamins D, A, E and C as well as minerals calcium, potassium, iron, chromium, copper, magnesium, selenium, phosphorous, zinc, selenium and many more. 

Spirulina is very rich in calcium and it contains 26 times more calcium than milk, which is why it is recommended to use with small children whose calcium needs are very big and also with elderly people whose bones have started to weaken. 

As it is rich in phosphorous as well, spirulina is excellent for remineralization of the teeth. The tooth enamel weakens over time, so important minerals such as this one help the teeth mineralize again. Other health benefits of spirulina include help during weight loss by burning extra fat during a tough workout and it is also able to bond with heavy metals in the body and get rid of them. 

Spirulina is available as powder, in capsules, pills, supplements etc. so choose your favorite. Also, it can be added to smoothies, meals, shakes, juices etc. to enhance their health benefits.

Açaï

The Açaï berry has extremely high levels of anti-oxidants, minerals, and vitamins that have health benefiting and disease preventing properties. Açaï berries contain many polyphenolic anthocyanin compounds that act as anti-ageing, anti-inflammatory, anti-cancer functions by virtue of their anti-free radical fighting actions. In addition, tannins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic properties. Açaï berry is also rich in medium chain fatty acids like omega-9 and omega-6. These compounds help reduce LDL-cholesterol level and raise good HDL-cholesterol levels in the body and thus help prevent heart disease. In addition, the essential fats help prevent skin dryness by maintaining adequate moisture in the skin.The Açaï berry's pulp has high levels of dietary fibre. Açaï berries contain a potent amount of minerals like potassium, manganese, copper, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Further, they are rich in B-complex vitamins and vitamin-K. Contain very good amounts of niacin, vitamin B-6 and riboflavin. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, proteins, and fats.

Use Açaï in smoothies and breakfast bowls as an easy additive to your morning routine.