Summer rolls recipe

 

These fresh rolls are a perfect snack or a light lunch time treat, give them a go today.

What you'll need

• 50 g Vermicelli noodles
• 12 rice paper sheets 
• 100 g bean sprouts 
• 100 g carrot, cut into matchsticks 
• 100 g cucumber, cut into matchsticks 
• 5 g mint leaves
• 5 g coriander sprigs
• 5 g garlic chives
• 1 fresh yuzu  
• 50 ml Ginger & Ginseng Dressing

Ginger & Ginseng Dressing/ Dipping Sauce

• 5 g ginger 
• 200 ml ginseng tea
• 5 g miso paste
• 20 ml sweet chili sauce 
• 2 g white sesame seeds 
• 10 g peanut butter 
• 5 g garlic, finely chopped
• 5 g coriander 
• 5 ml soya sauce 
• 1 lemon, juiced 
• 2 g black pepper

What you'll do

1. Place the noodles in a heatproof bowl and cover with boiling water. Set aside for 5 minutes to soften. Drain.

2. Soak 1 rice paper sheet in warm water for 30 seconds or until soft (don’t soak the sheet for too long or it will tear).

3. Drain on paper towel. Place on a clean work surface.

4. Lay down a little of the noodles, bean sprouts, carrot and cucumber onto the softened rice paper.

5. Drizzle with a little Ginger & Ginseng dressing.

6. Top with 1 mint leaf and 1 coriander sprig.

7. Fold in ends and top with 1 garlic chive and roll up firmly to enclose filling.

8. Break up the yuzu segments and use the pods for garnish on the plate.

9. Serve with the dipping sauce on the side.

Recipe source: Amatara Wellness Resort

 

{nomultithumb}

 

Read more ...

Raw chocolate mousse recipe

 

This easy and tasty this raw chocolate mousse recipe is definitely one to add to your sweet treat recipe book. 

 

 

What you'll need:

• 4 soft avocados
• 1/4 cup coconut nectar
• 1/2 cup raw cacao powder
• 1 tsp vanilla extract
• Pinch of salt

Method:

Blend until creamy and serve

Recipe from Phuket Cleanse

Browse more recipes in our healthy eating section.

{nomultithumb}

 

Read more ...

Healthy carrot cake recipe

 

Try this delicious carrot cake recipe from SHA Wellness Clinic for a treat.

 

What you'll need:

• 1 cup wholewheat pastry flour 
• 1 cup chestnut flour 
• 1 tbsp baking powder 
• 1 tsp baking soda 
• 2 tsp cinnamon 
• 1/2 tsp nutmeg 
• 1/2 tsp all-spice
• 1 tsp ground ginger
• 1/2 tsp sea salt
• 1/2 cup coconut oil 
• 2/3 cup maple syrup 
• 2/3 cup soy milk 
• 2 tsp vanilla extract 
• 1 cup walnuts, toasted and chopped
• 2 cups grated carrot 
• 1/2 cup pineapple, crushed 

Method: 

Preheat the oven to 180° C.

Sift flour, baking powder, baking soda, spices and salt into a bowl.

Mix oil, maple syrup, soy milk, and vanilla extract in a bowl with a whisk.

Combine the wet and dry ingredients to form a batter.

Add the walnuts, carrots and pineapple and mix gently.

Pour the batter into 2 oiled cake tins and bake for 25–30 minutes. Set aside to cool.

Garnish with grated carrot.

Feeding for something chocolatey? Try thise chocolate cloud cake today.

 

{nomultithumb}

 

Read more ...

Jessica Sepel's top tips for nourishment

 

We got the inside scoop on how clinical nutritionist and author, Jessica Sepel balances food and wellness. Here she shares her three tips for nourishment.

 

 

Count macros, not calories: our bodies and metabolism are regulated by so many things other than calories, so how you burn a meal will depend on your hormones, stress levels, fitness and environment. Instead, ensure you have protein, good fat, carbohydrate and greens at every meal. Nutrients are what make you feel satisfied so you don’t over-eat.

Tune in to your body: portion control does have its place, so be present and mindful when you’re eating. I want to teach people to reconnect to their appetite – we are so busy reading different health advice that we have stopped listening to our own bodies. 

Keep it simple: as soon as I see a recipe with more than five ingredients, I can’t even look at it. Simplify health and make it a less daunting experience. Some of the best meals of mine are created using very few ingredients.

Discover more fat loss tips from celebrity trainer Alexa Towersey.

 

{nomultithumb}

 

Read more ...

Paige Hathaway on health and fitness

 

Women's Health and Fitness July 2016 cover model Paige Hathaway shares her insights on keeping fit, recovery and a balanced lifestyle.

 

On fitness

I set my fitness schedule at the beginning of each week with personal goals for the upcoming seven days. On average, I try to spend an hour in the gym at least four to five days a week, focusing on a different body part each day. For balance, I dedicate a day to yoga and a day for performance training. Depending on my travel schedule, I usually take one to two rest days.

On eating habits

When it comes to nutrition, I believe in the 80/20 method because balance is important. My commitment is to clean eating 80 per cent of the time and I make sure I consume all the essential macronutrients each day. On average, I eat three to four meals, which include 170 to 230 grams of carbs, a chicken or white fish protein, and a healthy fat such as an avocado. Every few days I’ll swap out the chicken or fish for a lean skirt steak. 

On 'me' time

I relieve stress with a nice sports or deep tissue massage, or a hot bath at the end of a long day always helps. A little glass of wine after dinner doesn’t hurt either! 

On daily life

The truth is there is no typical day in my life. Every day is different, which is what makes things so exciting. I do try to start each day at 5am with one of my Fit in 5 routines – each program is quick, intense and effective, and I feel like they set the tone and energy for the next 24 hours.

Read the full cover story Q&A in the July issue of Women's Health and Fitness Magazine.

 

{nomultithumb}

 

Read more ...

Getting to know Hayley Roper

 

We chat to sports model, author, trainer Hayley Roper about what makes her tick, food and lifestyle.

 

Hayley Roper has lived and breathed fitness her entire life, so it’s no surprise the budding sports model, author and trainer has gone far in the Insta-fitspo stakes. For Roper, half the battle of healthy living falls outside the scope of workout-and-repeat, and lands on positive mindset, as is reflected in her book Lighten Up.

 

Roper says

Most of my food is organic and free range. I also drink three to four litres of water per day and I avoid coffee and alcohol as much as possible.

My eating plan is rich in green vegetables, allowing my nutrient intake to remain high, while the proteins and good fats keep my blood-sugar levels stable. I find a protein- and fat-based diet helps me stay lean, satisfied and energised.

Post-workout, I ensure I eat good-quality carbs and protein within 30 minutes. Chicken with sweet potato and broccoli is my favorite post-workout meal.

I don’t generally consume a pre-workout meal, as I am always feeling energised for my workouts due to my high-quality diet. If I’m training early in the morning, I might have something light like a banana

 

Day on a plate

Meal 1: Green smoothie containing kale, spinach, apple, coconut water and vegan pea protein powder.

Meal 2: Two pieces of Paleo toast with two free-range boiled eggs and loads of spinach, pan-fried in organic butter. I also add some vegan kimchi as it’s good for my stomach.

Meal 3: Green smoothie with kale, spinach, apple, coconut water and vegan pea protein powder. 

Meal 4: Two pieces of fruit and some raw almonds.

Meal 5: Homemade Mexican bowl containing chicken breast and onion stir-fried in coconut oil, with taco seasoning, capsicum, jalapeños, goat feta, avocado smash and loads of spinach leaves. 

{nomultithumb}

 

Read more ...

The right probiotic for a healthy gut

Without a healthy digestive system, the hours slogging it out at the gym might be worth next to nothing. We take a look at the new probiotic drink making leaps in the science of gut health, PERKii. 

The probiotic market is a flooded one, so picking the perfect product for you is all about understanding the science. 

The gut

Often labelled the body’s ‘second brain’, the gut or digestive system has a hand in all the tasks your body performs – from hormonal regulation of your metabolism and immune system to breaking down the foods you eat into the nutrients necessary for everyday tasks. If the gut’s not functioning properly, it can manifest in an array of digestive issues, such as bloating, cramping and mental fog. Low energy levels and an inability to lose weight are also common.

So why probiotics?

For the gut to function correctly it relies on a proper balance of ‘good’ and ‘bad’ gut microbiota (read: bacteria). Probiotic products – usually taken orally in tablet or drink form – are designed to facilitate this balance by providing good bacteria to the gut in large quantities.

The problem? The stomach is a highly acidic environment, which tends to kill probiotics before they can do their job. This means that when you down that probiotic capsule or dairy-based drink, you have no idea how many probiotics you are actually getting.

Plus, how many of you are dairy intolerant? If your gut is being stressed by an influx of yoghurt, the probiotics are going to do very little for you anyway.

The PERKii science

Enter, PERKii.

Born at the prestigious University of Queensland, PERKii utilises eight years of research by some of the region’s top scientists.

The difference is in the technology known as Progel™which microencapsulates the probiotics to ensure they are delivered to the gut live – without degrading or escaping in the acidic environment.

Your gut can realise the probiotic’s full benefits in a way that has never been possible before.

Using it

Unlike many probiotic products on the market, PERKii is lactose free, making it a lot easier to consume – have it with brekkie, lunch or dinner, or as a quick sip on the go; it won’t cause the same stress to your belly. In fact, since it’s made from 85 per cent water and contains just one-and-a-half teaspoons of natural sugars from apples, it won’t do any damage to your waistline either (think just 26 calories per bottle.)

Ditch the sugary soft drink or alcoholic bev, and do your health some good. Let’s just say it doesn’t taste bad either. We like. 

Get your hands on PERKii through selected retailers nationally. For more information, visit the PERKii website.

 

{nomultithumb}

 

Read more ...

How to avoid dry skin

 

Are you prone to dry skin? If you think your diet has nothing to do with it, your face may beg to differ.

The Suspects: Alcohol, Coffee, Poor Diet

In the short term, alcohol can cause dehydration, which can cause dry skin.

“For women, the recommendation is no more than two standard drinks a day on average,” says dermatologist Ann-Maree Kurzydlo, who recommends limiting consumption and alternating alcoholic drinks with water. “One or two alcohol-free days should be had per week.”

Caffeine is a diuretic and can also lead to dehydration of the skin - so steer clear of energy drinks as well as tea and coffee.

Meanwhile, dietitian Dr Joanna McMillan says diet can also play havoc with skin.

“A lack of fats in the diet can lead to dry skin, whereas good fats such as oily fish, avocado and olive oil deliver fat-soluble nutrients, are anti-inflammatory and promote skin health,” she says.

“Certain nutrients are important for the skin including vitamins A, C, E and many antioxidants. A diet rich in plant foods – veg, fruit, nuts, seeds, legumes and wholegrains – boosts intake of these factors.”

Discover more way to eat your way to healthy skin.

{nomultithumb}

 

Read more ...