Chocolate chip cookie dough protein bar

Treat yourself to these chocolate chip cookie dough protein bars by healthy dessert blogger and founder of Desserts With Benefits, Jessica Stier. 

 

What you'll need (makes 10 bars)

• 128 g (½ cup) roasted almond butter
• 270 g (1 cup + 2 tbsp) unsweetened vanilla almond milk
• 1 tsp vanilla crème-flavoured liquid stevia extract
• 1 tsp natural butter flavour
• 168 g (1¼ cups, lightly packed) vanilla brown rice protein powder
• 80 g (2⁄3 cup) oat flour
• 2⁄3 tsp salt
• ¼ cup mini semi-sweet chocolate chips

What you'll do

Line a 20 x 20 cm brownie pan with parchment paper. Set aside.

In an electric stand mixer bowl fitted with a beater attachment, add the almond butter, almond milk, stevia extract and butter flavour. Mix on low speed while you prepare the dry ingredients.

In a medium-sized mixing bowl, whisk together the protein powder, oat flour and salt. Turn off the stand mixer and dump in the dry ingredients. Return mixer to low speed and mix until the dry ingredients are fully incorporated. Scrape down the sides of the bowl, add the mini chocolate chips, then return to low speed for one last mix. Mixture should be thick and fudgy, like cookie dough.

Scoop the mixture into the brownie pan and flatten it out. Tightly cover the pan with plastic wrap and refrigerate overnight.

Lift the mixture out of the pan. Slice into 10 bars. Individually wrap the protein bars in plastic sandwich baggies and refrigerate to store (keeps for about 1 week).

While you're here why not try your hand at these red velvet cake fudge protein brownies.

 

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Tackling anxiety

 

Learn more about recognising anxiety symptoms and how to treat it. 

 

The Problem: You often feel anxious, with negative thoughts and a racing heart. Frequently, your stomach feels queasy and occasionally you stop in the middle of the room and can’t remember what you’re doing. More and more, you find yourself in tears over the smallest things.

Mental Diagnosis: Anxiety. If the problem is ongoing, you could be diagnosed with GAD – generalised anxiety disorder. Your doctor will probably be keen to establish whether or not there has been any event in your life that may have triggered the psychological change, a death, break-up or another tragic event. If so, a diagnosis of post-traumatic stress disorder may be made.

Treatment for anxiety is wide ranging, from relaxation techniques and counselling to cognitive therapy and learning about what you are dealing with so you can problem-solve when anxiety arises. With anxiety, knowledge is definitely power.

Tranquilisers or antidepressants may be recommended by your GP, but usually only as a temporary measure while you’re getting your life back on track with other therapies.

Physical Diagnosis: Anxiety can have a dietary cause. Inadequate intake of B vitamins and calcium can promote anxiety and magnesium deficiency can certainly contribute towards anxiety, particularly noticeable when added to PMS. 

Anxiety can also potentially contribute towards bladder infections and, interestingly, a bladder infection can, in turn, trigger anxiety. The biochemical reaction can also work on the gut and bowel, leading to symptoms of IBS, bloating and diarrhoea.

Discover four breathing techniques that help reduce stress.

 

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Why positive affirmations really work

 

Combat the negative thoughts and feelings by discovering how and why affirmations and positive reinforcement can help you succeed.

 

Looking at yourself in the eye in front of the mirror (or looking inward to your mind’s eye) and repeating positive affirmations is not a new concept. It’s a psychological ‘trick’ that has been used by those in the know to boost chances of success and to counteract the negative chatter that so often infiltrates our thoughts.

“Positive self-talk helps people to achieve good results in many areas, including completing simple and complex tasks, improving productivity, winning sporting events and boosting recovery and rehabilitation,” says psychologist Yuliya Richard.

“Individuals who can tell themselves, ‘Yes, it is really uncomfortable, but I can do it. It might be really hard and usually I run away from such situations but this time I will give it a go’, are more likely to take risks and overcome fears.”

Yes, positive affirmations work – when they’re well constructed – in more ways than one, says psychologist Lana Hall.

“Firstly, it means that you’re more likely to act in ways that bring you to your goal, because you’re regularly reminding yourself of its importance and so more likely to keep focused and motivated,” she says.

“Secondly, it helps you to be alert to opportunities that might help you reach your desired state. And lastly, affirmations can start to help you change your sense of self, your identity, to fit with your affirmation. This is a really key part of the change: believing that you are the type of person who can reach your goal. This is why a lot of resolutions end up failing: you say you’ll exercise regularly but you’re the kind of person who’s a bit suspicious of people who love to exercise. Your sense of self is threatened by your goal and so you don’t follow through.

“Tapping into your sense of identity is the scientific reason why affirmations are meant to be said in the present tense, as though you are already there.”

All these elements fit into what is known as the ‘confirmation bias’ – our tendency to look for information that fits with what we already believe.

“Every time you recite an affirmation, you’re confirming your belief, and so the affirmation makes it easier to see evidence that supports the affirmation, and harder to see the evidence against the affirmation,” says Hall.

For more motivational tips and advice read more about how to overcome motivational barriers. 

 

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VIDEO: Extreme ab workout

 

WH&F Head Trainer Sheena-Lauren shares her exclusive ab workout.

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How to stay motivated

 

Whether you're experiencing a plateau or need a fitness pick me up, stay motivated with these simple tips.

Self-inquiry: bring on the confidence

What it does: Also known as 'interrogative self-talk', self inquiry promotes acknowledging doubts as part of a process to overcome them. An empowering process, it demands articulating what you'll do by turning them into questions.

How to do it: Many negative thoughts originate from subconscious beliefs, which affirmations largely choose to ignore. Saying 'I can' and 'I will' works by making you more positive about yourself and your situation, but this has little sway if your fears surface and give you a list of reasons why you 'can't' or 'won't'. By acknowledging these thoughts and bringing them into your full consciousness you can create congruence between what you're saying to yourself and what you believe. A study in the journal of Psychological Science found that even something as simple as writing 'will I?' as opposed to 'I will' in an apparently unrelated writing task produced better intentions to exercise.

 

Goal priming - accountability

What it does: Planning exercise sessions can work against piking last-minute, as in the act of crafting a well-articulated plan, you're effectively programming your mind to follow the script. "You will be more likely to stick to something when you can see it mapped out in front of you rather than just saying you want to do it," says personal trainer and triathlete Sarah Menlove. You'll also feel accountable to the plan. "Having specific exercises to target your individual goals means you have a plan of attack, so you don't get to the gym and slack off or wander around wondering what to do," Menlove says.

How to do it: Build your plan around the emotive goal you've identified, accounting for practical limitations (if you know you've got kids' footy training on Thursdays or tend to finish work late on Mondays, factor it in). "Once you have your short- and long-term goals in place, you then need to schedule in your training, meal preparation and eating around your already busy life, " says PT Emma James. A diary or spreadsheet or mobile phone app are ideal. Enlist gym staff or a PT to write a program that matches your vision.

Up your mood with your playlist

What it does: Music has been likened to a legal drug for athletes by exercise expert Costas Karageorghis, Ph.D. Research shows that listening to music during a workout can extend the duration before fatigue sets in, buying extra time and exertion. The analgesic effect of endorphins, which are activated by music, can mask fatigue, says psychologist Dale Barclay from Victoria's Performance and Sport Psychology Clinic.

A study published The Journal of Strength and Conditioning Research found that listening to a favourite playlist reduced non-productive behaviours in training and improved sprint and long-distance running performance. Studies show that a strategically chosen tempo can make hard gym graft feel easier, leading to longer sessions.

How to do it: Dr Karageorghis suggests planning your playlist around songs with which you're familiar and that you find motivating. The tempo (measured in beats per minute) should loosely match your speed and intensity. Choose music of around 140 to 160 BPM for cardio like running and HITT, and around 115 BPM for weights and walking.

Read the full article by Madeline Lakos and Bronte Chaperon in the June 2016 issue of Women's Health and Fitness for more motivational tips. 

For more motivational tips and tricks, check out lifestyle section. 

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How to boost your mood during winter

 

 

Don’t let the cooler weather deter you from reaching your health and fitness goals. Here are a few ways to change your mood.

 

Slow it down with yoga

Moderate to high-intensity exercise cranks endorphins, but if you're looking to manipulate your mood, you might try yoga. Yoga's effect on mood and anxiety may be superior to other forms of exercise like walking according to Boston University School of Medicine (BUSM) research linking yoga postures to increased levels of anti-anxiety neurotransmitter gamma-aminobutyric (GABA). Low GABA levels are associated with depression and other widespread anxiety disorders. In a 12-week study, a group practising yoga three times a week for one hour exhibited higher GABA levels and self-reported mood, with yoga participants largely noting more significant decreases in anxiety and greater improvements in mood than walkers.

Rise early

The most important external signal for the body clock is light, so exposure to bright morning light is a good antidote to low mood, says Prof Lack. Artificial lighting doesn't activate the same physiological responses as natural light, so open the curtains as soon as you get up.

On weekends, resist sleeping in. "If you sleep in late, our evidence suggests it leads to a delay of the timing of your body clock," says Prof Lack. "Because you don't get light as early, it allows that tendency for delay to take place. Over a weekend you can delay your body clock up to an hour."

Delaying your body clock over the weekend can result in Monday morning blues, Prof Lack says.

Lighten up

Not only are they likely to show up mismatched foundation and a carefully ironed shirt, fluorescent lights are a poor substitute for sunlight.

"The sort of environmental light outside is much more intense than the light produced by artificial lighting," says Professor David Hillman, chair of the Sleep Health Foundation. "Artificial light needs to be quite contrived to be the equivalent of sunlight. There's no doubt that mood gets disturbed by an inability to get out into the open air, so as far as a healthy lifestyle goes, it's about robust wakefulness and good sleep patterns. These low-light environments are less arousing, so the quality of the wakefulness is less."

Increasing brightness of lighting may provide an instant boost.

"Enhancement of office and industrial lighting can have an energising effect that strengthens circadian rhythms, allowing more concentrated activity during the day and more refreshing sleep at night," says Prof Terman.

It doesn't replace the lunchtime walk, but it might help.

Read the full article by Bronte Chaperon, David Goding and Rebecca Long in the June 2016 issue of Women's Health and Fitness for more natural winter mood boosters.

If you, or someone you know, need to talk to someone about depression, contact Beyond Blue, 1300 22 4636, or beyondblue.org.au,

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Super smoothie recipe

 

If you're after a fresh, nutrient packed smoothie, look no further than this super smoothie.

What you'll need

 

• 2 scoops protein powder (whey or non-dairy substitute)
• 1 frozen banana
• ½ frozen mango
• 1 fresh or frozen kiwifruit
• ½ cup blueberries, fresh or frozen
• ½ avocado
• 2 cups coconut water, almond milk or filtered water
• 1–2 tsp maca powder
• 1–2 tbsp chia seeds
• 1 cup spinach
• Ice

 

What you'll do

Add all ingredients to the blender and whizz. Pop any leftover smoothie in a jar with a lid in the fridge for later in the day. 

Recipe extracted from Nikki Fogden-Moore’s book, Vitality. 

 

Read more about healthy, nutrient boosting smoothies for other recipes.

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Raw chocolate snack

 

Looking for healthy sweet treats? Try this raw chocolate snack.

What you'll need:

• 55 g coconut sugar
• 85 g raw cacao butter
• 55 g raw cacao powder
• 1/4 tsp ml salt
• 1/2 tsp vanilla extract

Top with the below ingredients to your liking

• Goji berries
• Activated pistachios
• Dehydrated stinging nettle 
• Pansy petals

What you'll do:

1. Grind the sugar into a very fine powder.

2. Melt the cacao butter over a bain-marie.

3. Once it has melted, add the sugar, cacao powder, salt and vanilla extract.

4. Pour the mix onto a flat tray and scatter with toppings.

5. Place the tray in the freezer and let it set for 30 minutes.

Source: Aro Ha Wellness Retreat.

Try these chocolate oat protein slices for another healthy treat.

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"Say I Love You" This Mother’s Day with the Gift Of Beautifully Bhaved Hair

 

Mother’s Day is fast approaching so why not spoil that special lady in your life, whether she’s your mother, grandmother, wife or sister, with the holy grail of haircare – a bhave gift set tailored to your Mum’s hair type and treating her to some serious at-home hair indulgence.  

Well-known for performance-driven, exclusive formulas that not only leave hair naturally smooth and shiny, but also improve its condition with each use, bhave has released seven Mother’s Day Gift Sets in combinations to satisfy all hair needs, types and textures and that are also free of nasties, including sulphates and parabens.

Each bhave Limited Edition Mother’s Day Gift Set comes beautifully packaged and includes a bespoke handcrafted candle made with soy wax and blended with the delicious fragrance of vanilla bean that will last longer than a posy of flowers!

For your chance to win one of 5 bhave Refresh & Shine Mother’s Day Gift Sets valued at RRP$81.90, that includes a delicious handcrafted Vanilla Bean scented candle together with Fresh Ends, with unique keratin technology that rebuilds hair damage while it smooths, seals and controls misbehaving split ends and Riot Control Oil with organic Argan oil to fight frizz and restore shine and manageability to all hair types. 

 

How to win

To win, simply tell us in 25 words or less “which bhave product you would most like to try and why?”.

Please email your answer, along with you name, address and telephone number to nicky@blitzmag.com.au

Don't forget to follow us on Instagram and like the Women's Health & Fitness Facebook page to show your support!

 

Terms & Conditions for 

“Say I Love You This Mother’s Day with the Gift of Beautifully Bhaved Hair! Competition 

1. Entry is open to all residents of Australia aged 13 years and over except employees of the promoter and their immediate families and agencies associated with this promotion 

2. The promoter shall not be liable for any loss or damage whatsoever that is suffered (including but not limited to indirect or consequential loss) or for any personal injury or suffering sustained in connection with any of the prizes offered except for any liability that cannot be excluded by law. 

3. All entries become the property of the promoter. 

4. The promoter accepts no responsibility for late, lost or misdirected mail or for any prizes damaged in transit. 

5. The promoter is Blitz Publications & Multi Media Group Pty Ltd, 1 Miles St, Mulgrave, Victoria 3170. 

6. To enter the competition, entrants must, in 25 words or less, answer the following question: 

Which Bhave product would you most like to try and why? 

7. The competition will be judged by a panel appointed by the Promoters, and the most creative answer will be the winner. 

8. The total prize value is $409.50. Each pack is valued at $81.95. 

9. This competition is being advertised by Blitz Publications on its company websites, printed and digital publications as well as on Facebook. You agree and confirm that you absolve Facebook of any responsibility arising out of the competition and acknowledge that you understand that the promotion / competition is in no way sponsored, endorsed or administered by, or associated with, Facebook. 

10. Start Date of Competition: 28th April, 2016 at 11am (EST) 

11. End Date of Competition: 8th May, 2016 at 11am (EST) 

12. Date, time and place drawn: 9am (EST) on Monday 9th May, 2016 at the office of Blitz Publications & Multi Media Group. 

13. Winners will be notified on 9th May 2016 by phone and email. 

14. If the prize remains unclaimed after three months of the first draw, then a replacement winner will be drawn on 9th August, 2016. 

15. This is a game of skill and chance plays no part in determining the winner. 

16. Prizes are non-transferable or exchangeable and cannot be taken as cash. 

17. The judges’ decision is final and no correspondences will be entered into. 

18. By entering this competition, you consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner for the purpose of delivering your prize. Your address will not be used by Blitz Publications & Multi Media Group Pty Ltd or the supplier for any other purpose. 

19. By entering this competition, you also confirm that you have read the Blitz Publications & Multi Media Group Pty Ltd Privacy Policy (http://ift.tt/1vVFLmh) and consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner, for the purpose of delivering your prize 

20. Should you be selected as a winner of this competition, you acknowledge and agree that no liability attaches to Blitz Publications & Multi Media Group Pty Ltd for any damage to, fault with or issue arising out of the product or prize, either during transit to you, or upon its receipt by you or at any stage thereafter. Blitz Publications & Multimedia Group Pty Ltd will not be responsible for this replacement of the product or prize if any issues arise. 

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Your path to healthy skin

 

Looking for natural remedies to treat acne, eczema and other skin conditions? The dermatologist and nutritionist share their expert tips.

 

The experts show us how to optimise your diet for clearer, healthier, brighter skin. 

ACNE

» Dermatologist says: “Look for products that are non-comedogenic, so they do not block pores or cause acne. Key pore-clearing ingredients include salicylic acid (beta hydroxy acids) and many vitamin A products. Also look for anti-inflammatory components such as benzoyl peroxide, zinc and niacinamide. You should look for products that are not too creamy or rich. Even without pore-blocking ingredients, oily or excessively moisturising products will have a detrimental effect on the skin. Go for mineral make-up and combination creams like BB and CC creams.”

» Nutritionist says: “Consume a diet low in added sugars and avoid all highly refined, processed foods. Consume three to five cups of bright-coloured vegetables per day and consider supplements such as zinc, vitamin A and vitamin C. There are also natural, DIY methods. Antibacterial tea tree oil and witch hazel are often used on acne-prone skin. Or try combining sea salt and coconut oil and using as a natural exfoliate scrub for congested skin.”

ECZEMA 

» Dermatologist says: “Corticosteroids or calcineurin antagonists may be used to help reduce inflammation and itch. Antihistamines may also help reduce the itch, while antibiotics may be required if infections are severe. Stick to cotton clothing, avoiding wool and synthetics, and you can also use wet dressings to help soothe the skin and reduce itchiness. Cosmetics are best avoided, but if necessary, look for ones that are hypoallergenic. Generally, food avoidance is not useful, but avoiding dairy products, nuts, eggs, chocolate, citrus fruits and wheat products may help.”

» Nutritionist says: “Implement an elimination diet to determine possible food triggers, consume an anti-inflammatory, plant-based, whole food diet and consider supplements such as fish oil, vitamin E and probiotics. For eczema, coconut oil may also be of benefit as it’s deeply moisturising and improves skin barrier function. Honey is also great, incorporated into a DIY face mask. It’s antibacterial and a humectant, attracting water to help keep dry skin hydrated.”

COLD SORES

» Dermatologist says: “Overtopical astringents and topical Zovirax (acyclovir), cold sores are best treated by oral treatments of anti-virals like acyclovir, valalcyclovir and Famciclovir.”

» Nutritionist says: “Address aggravating factors like food, lifestyle and stress. Avoid chocolate, peanuts and almonds and try to manage stress levels. Start incorporating foods that are high in lysine such as fish, chicken, beef, lamb, cheese, beans, brewer’s yeast and mung bean sprouts and take supplements like lysine, zinc and vitamin C.”

PSORIASIS 

» Dermatologist says: “There is no single treatment that will cure psoriasis. However, it is possible to control it and sometimes clear it. Certain medications can slow down the rate at which the skin cells are produced, but it takes several weeks for your condition to improve. Sunlight helps to clear psoriasis, which is why it usually improves over summer. Remember that psoriatic skin is more easily damaged than normal skin, so you may need to consider skin protection if your job involves hard, manual work.”

» Nutritionist says: “Look into possible food sensitivities and avoid potential triggers such as alcohol, gluten and dairy. Consume three to five cups of fresh vegetables per day and include turmeric, garlic and ginger. Supplements to take alongside may include fish oil, digestive enzymes, vitamin E and vitamin A.”

Check out our health and beauty section for more tips and tricks.

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Overcoming motivational barriers

 

If you're constantly lack motivation, these psychological tricks might save you a world of grief.

The stick: Self doubt

The fix: Self-inquiry

Also known as ‘interrogative self-talk’, self-inquiry promotes acknowledging doubts as part of a process to overcome them. An empowering process, it demands articulating what you’ll do by turning them into questions. 

How it works: Many negative thoughts originate from subconscious beliefs, which affirmations largely choose to ignore. Saying ‘I can’ and ‘I will’ works by making you more positive about yourself and your situation, but this has little sway if your fears surface and give you a list of reasons why you ‘can’t’ or ‘won’t’. By acknowledging these thoughts and bringing them into your full consciousness you can create congruence between what you’re saying to yourself and what you believe. A study in the journal of Psychological Science found that even something as simple as writing ‘will I?’ as opposed to ‘I will’ in an apparently unrelated writing task produced better intentions to exercise.

The stick: Doona-itis

The fix: Nudge theory

Referred to in psych circles as ‘automaticity’ or goal priming, nudge theory rests on the premise that small changes trick you into achieving substantial goals that can seem overwhelming or impossible. “Rather than trying to overtly change people’s behaviour, the idea is to subtly direct people down a particular path by tweaking their environment,” says health psychology researcher Dr Nicola Davies. 

How it works: “This works by tapping into our two ways of thinking: automatic and reflective,” says Davies. Automatic thoughts are those you fall into habitually and action without much hesitation, like hitting the snooze button, whereas reflective thoughts rely on a conscious effort to do things differently. “Nudging is about making the healthier option easier to execute than the less healthy one, so that eventually the new way becomes automatic,” Davies says. A nudge can be “anything that influences our choices”. Like laying out your gym clothes the night before, putting your runners by the front door, or putting the vegies on the middle shelf. Priming your goals is about changing your environment so that it not only influences your choices, but also limits them. One Stanford University study found that the more we clutter the mind, the less likely we are to make reflective choices. 

Searching for more motivational tactics? Check out our lifestyle and motivation section. 

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Test video

 

WH&F Head Trainer Sheena-Lauren shares her 10 minute workout to kickstart your mornings.

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