What a week it’s been and can I just say, I lift my hat off to anybody who does this video business (on a daily basis). It’s actually quite difficult trying to be 1. genuine on camera and 2. interesting and entertaining enough to keep a viewer coming back for more.

I’ve got so much to learn but I’ve had a bit of excitement and fun nonetheless. Hopefully things can progress to bigger and better things in the future

So… supplements/protein/whatever I can think of. I don’t actually take much in the morning other than drink my cider concoction, but at one point (while detoxing) I had about 10 different pills to pop each morning. It was insane. As a kid I wasn’t ever really good at taking meds or pills for that matter, but after my detoxing spin swallowing large amounts of vitamins became second nature. We’re all good now

Here’s a list of vitamins that I take (and have taken). I’ll indicate the difference in the titles. Now before I begin I just wanted to state that my family and I order some of our more commonly used supplements from Swanson (in the US of A’s).

Swanson is a premium brand for its supplements and has proven it’s loyal service, unbeatable price and good quality of products for a number of years now. No complaints thus far so I’d give them a big thumbs up If you’d like to check out their range of health products, click here.

VITAMINS/SUPPLEMENTS

NUMERO UNO
Swanson: Triple Magnesium Complex (currently take 1 tablet daily)
Price: US $3.99
400 mg 100 Caps
SUGGESTED USE: As a dietary supplement, take one capsule per day with water.

Magnesium is awesome. It’s the 4th most abundant vitamin to be absorbed by the body and is essential for a number of reasons. According to research approx 50% of magnesium is found in our bones, the rest scattered inside cells of body tissue, organs and about 1% is found in your blood.

Foods like spinach are high in magnesium so pull on your best Popeye impersonation and don’ a bit of the green stuff It’s also been detected in some legumes (beans and peas), nuts and seeds and whole unrefined grains. Sometimes I’ll give taking my magnesium pill a miss, but I do tend to revert back to my trusty bottle when I’ve got back or muscular pains. I don’t know much more about it, it seems to help relax muscles for me so I might do a bit more research and hit you back with a more detailed post about it.

NUMERO DOS
Swanson: High Potency Vitamin D-3 (currently take 1 tablet daily)
Price: US $4.49
5,000 IU 250 Sgels
SUGGESTED USE: As a dietary supplement, take one capsule per day with food and water.

Vitamin D – all I can think of when I hear talk about Vitamin D is how much I wish I could jet set off to the Maldives / Mauritius / Bahamas / anywhere sunny and tropical to take care of my (Google diagnosed) Vit D deficiency

Yes, we primarily get it from the sun, but a balanced amount of time spend in the sun is a necessity when you don’t want skin cancer to join in on the fun. We’ve actually got quite a high rate of deficient people in Australia so this one might be a good tip to take on board. Why? Well because left untreated, a deficiency in Vitamin D can lead to bone fractures and deformities.

Vital for:
- Good health
- Growth (eek, not me!!! I’m tall enough already)
- Strong bones
- Calcium absorption
- Immune Function

to name a few…

NUMERO TRES
Swanson: Vitamin C with Rose Hips (ran out – ordering)
Price: US $8.49
1,000 mg 250 Caps
SUGGESTED USE: As a dietary supplement, take one capsule per day with food and water.

Vitamin C is our safest and most effective nutrients as it can mean the difference between having a cold or losing it before it evens starts. It also aids to protect our bodies of immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease and even wrinkles (according to experts).
I’ve been told not to overdose on it, but another option for a quick hit of it without having to pop a heap of Vitamin C pills is Orthoplex’s Buffered Powder (which is what I mix in with water) and it looks like this:
Now.. it’s onto an interesting smoothie ingredient

SMOOTHIE ADDITIVE

NUMERO CUATRO
Living Valley: Bee pollen (occasionally mix in with my smoothies)
Price: AUD $22.30 (200 g)
SUGGESTED USE: Sprinkle 1-2 tsp over fruit salad, cereal, pop into smoothies, shakes or eat straight with honey (haven’t tried that last one yet. Not sure I want to.)
WARNING: May cause allergic reactions. Always start with small doses.

I was SO confused when I first read about using bee pollen in smoothies. I thought it was the strangest ingredient (alongside a few others I’ll hopefully post about in the near future). It just seemed a little dangerous, but in reality it’s not (unless you are allergic). Please don’t go near it if you are!

Turns out this baby has super healing powers because it’s extraordinarily rich in B-vitamins and additionally low in calories. In smoothie’s I found it actually was quite a dominant flavour and something I had to get used to. It also smells much like a barn (in my opinion) – so be weary when you open the bottle. I’ll definitely do a longer post on this in the months to come (alongside the benefits of Manuka Honey).

PROTEIN
NUMERO CINCO
Orthoplex: ThermoLight [mix in with smoothie when in need of a boost]
Price: AUD $55.95 (500 g) Honeycomb Flavour Oral Powder
SUGGESTED USE: Add 16.5 g (two metric tbs) of ThermoLight powder to 200ml water, limk or soy milk. 

“ThermoLight contains nutrients that may help to support thermogenesis and, in conjunction with diet and exercise, may support healthy weight management. See your healthcare practitioner for more information on ThermoLight.” bioconcepts

“Orthoplex Thermo Light May help to support thermogenesis. May help to support healthy weight management in conjunction with diet and exercise. Contains nutrients required for healthy fat metabolism.”  Orthoplex

I honestly don’t know much about this product at all, other than I was taking it while detoxing and it helped with maintaining my weight and fat loss goals at the time. This seems really slack of me to leave it at that but even I get confused by it’s actual benefits. I did, however, find an excellent breakdown with quite a lot of detail from a link online that has definitely cleared a fair bit up for me tonight: http://www.b2bworld.com.au/hp/category29_1.htm

NUMERO SEIS
Sunwarrior (Rice Protein) [previously used]
Price: AUD $69.95
SUGGESTED USE: Take one or more scoops daily to supplement the diet with additional protein. Mixes great in a blender or shaker with water, rice milk, or your favourite beverage.

I LOVED this stuff. Bought it while training with my PT and drooled everytime I went in for a shake. I actually feel like I personally benefit from not consuming protein powders on their own – I would rather get my protein from food, but Sunwarrior is a great alternative for those (who like me) cannot have Whey Protein.

Give it a go, it really was a delicious option mixed in with Rice milk. More information on what it’s all about and prices on the Sunwarrior website.

And that’s it folks. A long week, but it’s all over and off to a new start tomorrow. Once again thank you to everybody who followed the posts and came back for more each day. I really appreciate it. Filming will continue in the future but I’d just like to build up my data and work towards setting up some better equipment.

Till next time!

So what is a foam roller?
Foam rollers are firm ‘foam’ logs that are used by athletes, physical therapists and the modern day fitness fanatic to prevent and/or soothe tight muscles.

What does a foam roller look like?
Foam rollers come in a variety of sizes – short to long. I own a long one and prefer to use it because I am able to align my spine along the roller and stretch out my chest muscles.This is not possible with a short foam roller. Personal choice. Go for whatever feels right for you

What does it do?
‘Myofascial release’ is what you’re primarily doing when using a foam roller. Not only are you speeding up your recovery time but you’re also preventing muscle injuries and promoting strength development.

Also, when doing the exercises you’ll not only be rolling out your muscles but also getting a mini-workout at the same time. You’d be surprised how hard it can be to stay stable on the roller and a strong core, steady arms and legs will definitely come in handy more often than none.

Instructional Videos
Tone It Up - this is probably one of the best video’s I found so far. Quick, easy to understand, good quality visuals and gives you different techniques to ease out pain /discomfort.

Here’s Katrina again, explaining exercises and it’s use in 2007

And one for the guys to even things out:

That’s it! As funny as some of those moves look the feeling you get from doing them is just as funny – because you’ll be wondering where your pain is gone and be super stoked Don’t be put off by a busy lifestyle either – even once a week will be beneficial to you.

I’m beginning to think that ‘YOLO’ feeling only works successfully when you’ve had a good night’s rest [inset]

No, I’m kidding. Today’s topic “sleep” may not seem that important but there are a number of things that won’t fall into place because of your body not being well rested (or “rested… well” as I describe so intellectually in my video introduction).

To list a few; the quality of the time you spend awake during the day is affected, mental sharpness (clearly lacking in this today), productivity/emotions/creativity, even your weight! And when you think about it, it really is such a basic thing to do. Get into a bed, shut your eyes and say goodbye to the world for a little while. I’m just talking about Australia, for the record – our first world country. We’ve got things so easy.

I used to be such a morning person (and occasionally still am when I need to be – especially for work) but I’ve managed to pull a 180 since starting full-time study #justsaying. If you’re experiencing problems in this area (like me, the insomniac) it’s time to hone down on the problem. Nothing good comes out of feeling drowsy and clouded, especially when you mix it with cars and rain so heavy you can’t see the road clearly.

Benefits of Sleep include (and are not limited to):

• Improved memory
• Live longer (and who doesn’t want that?)
• Moderate / treat inflammation
• Re-organise and restructure your brain (which may lead to that creative / inspired feeling once awake). #fresher than a…
• Athletic? Sleep can improve your performance
• Student? More sleep = more energy = better concentration = better marks! #win
• Customer service? Sharper attention
• Achieve/maintain a healthy weight
• Lower stress
• Avoid accidents
• Avoid irritability and depression – well rested = functioning properly = happy

Counting Sheep?
Here are a few tips:

- Don’t stare back and forth at your clock. Let it go. Focus on zoning into la-la land. Don’t pressure yourself into sleep. It’ll sneak up on you when you least expect it…

-  Don’t chill out in bright lights. This defers / prolongs productivity and doesn’t relax you. Try to keep your sleep zone a little dimmer than other areas of your house. This may help you settle for some down time.

- Avoid doing things that are over-simulative if you’re wanting to fall asleep – common sense! It’ll just make your brain go on overdrive

- Still not sleepy? Start your sheep counting or watch Neighbours… that always does the trick for me (joking)

How much sleep should I get? 
I know people who sleep a solid 6 hours and that’s all they need. I’ll let you determine the quality of your sleep and how deep it is. We all work in different ways and schedules vary. I’m not going to put a box on how many hours I think you need because I’m not a doctor. Obviously anything under 6-7 hours is cutting nights quite short.

Reasons you might not be sleeping well:

• Pain due to injury
• Stress
• Noise (snoring / light sleeper)
• Jet lag
• Shift work
• Hormonal changes (from pregnancy to menopause, etc)
• Medical diseases (asthma / lung disease)
• Drugs (say no!) #notgood

Whatever the reason, learn to give your sleep value. I don’t and I can see the negative affects this neglect is having on my body. Live and learn and most importantly, make small changes because one step at a time will get you further than a full blown shock to your system. The aim is to make it a lifestyle!

So today’s topic evolved from the opening of a cupboard for a snack. My rolled dates taste like Milk Way’s so I figured I’d share some details on how to substitute chocolate for other snack options -if that’s something you’re struggling with.
Here’s the vid. 2 mins long so not too time consuming. As promised, they’ll get shorter. By Sunday we’ll be running 20 secs and I’ll just blurt something out to end this stressful week of filming my very unorganised life

You’ve all caught me at a bad time because there’s so much to do before my holidays are out, so I apologise if there isn’t much substance to what’s on show. I’m sure I’ll have a chance to redeem myself in the future. My tale about the Middle Eastern traditions of eating dates before bed may or may not be true – either way… read below for a bit more info about these fiber fuelled treats.

p.p.s. No, my top is not made from the curtains behind me

Dates – the food kind. 

Dates grow on a tree called the ‘Phoenix dactylifera’ and are said to have originated from the lands around the banks of the Nile and Euphrates rivers.

I mentioned in the video that dates “are full of sugar” – and this is true. On their own they have a glycemic index (a measure of the effects of carbohydrates in a particular food on blood sugar levels) of about 103 – and this is quite high, but although this information suggests they’re in the no-go zone, this ‘high sugar’ content is actually not as calorie loaded as you’d think.

The sweetness in the dates come naturally and that instant energy hit actually means for a healthier kickstart than those “Oh I need chocolate, I’m so low on energy” moments. During Ramadan months, dates are actually consumed at breakfast to replenish energy (and yes, this one is an actual M. Eastern story).

More benefits include:

• The soft flesh is easily digestible and contains simple sugars such as fructose and dextrose (the source of those quick revitalising qualities).
•  Dates are said to be quite high in minerals such as potassium, manganese, magnesium, and Vitamin A.
• And have high antioxidant content of “tannins” that have been known to have anti-infective, anti-inflammatory and anti-hemorrhagic (less prone to easy bleeding) properties.

So when looking at these snack pots, remember to enjoy in moderation. I can’t stress this enough. I guess overall what I’m trying to say is if you’re craving chocolate and would like to snap out of that habit, go grab 4 dates instead. You’ll get your energy/natural sugar hit and perhaps the Lindt/Cadbury/whatever may not seem so enticing after all (+ saving you time trying to work it all off).

Less guilt my friends, less guilt

Video correction: little bit of a look* (you’ll know what I after you’ve watched it).

Hello again! First I’d like to fill in some of the gaps from yesterday, here is a bit more detail re: the Apple Cider Vinegar. My brand (as shown in the latest vlog) is by Melrose. Retails (from memory) somewhere between $6-10, but I could be wrong so don’t take my word for it. Melrose sell 500ml online for $6.60 – so it’s safe to say it’ll be in that range in the stores. (Note the image below is different packaging to the one I buy). No need to be confused – shop around for your best option.

For anybody who can’t stand the taste of cider there are other options for you – for e.g.. lemon (slices) in water (hot, cold, room temperature). Works just as well if you have it first thing in the morning.

Now for all the Goldilocks’ out there, read on for the recipes my sister and I use to liven up our morning porridge;

Tropicana Porridge
Serves 1
Time it takes: 3-5 minutes

GF / Rolled Oats
1/2  cup almond milk (or your choice of preferred milk such as dairy, coconut, soy, rice)
1 small banana (mashed)
1 tsp cinammon
1/2 vanilla extract (optional)
1/4 tsp nutmeg
Fresh fruit to serve (optional)

Combine your choice of milk/spices/banana.

Heat on medium. Add oats when water is boiling and the mixed spices and banana when the porridge is almost done. Remove from heat immediately after stirring well.
Serve in a bowl. Top with whatever you’d like to add any additional flavour. I like to keep my plain and enjoy the taste of banana. Topping suggestion (however) include: frozen berries, fresh blueberries, almonds, LSA, pumpkin seeds, linseeds and/or organic honey (I use Bee Vital, Manuka Honey) [Price TBA].

Teresa Cutter’s, The Healthy Chef
Gluten free Apple + cinnamon porridge

“Eating a good breakfast is the first step to improving your metabolism, control your weight and getting you on track for eating healthier.  Statistics show that people who eat a good breakfast every day are thinner then those who skip breakfast.”

What it’s good for:

Apple adds sweetness, high in pectin fibre that helps keep you fuller for longer as well as a mineral called boron that helps strengthen your bones and keep you alert. LSA can help reduce cholesterol and fight diabetes by lowering blood sugar levels because of it’s high fiber and high omega 3 content. A touch of cinnamon can help stabilize blood sugar levels.

Serves 1

Time it takes: 3 minutes

1/2  cup almond milk ( or your choice of preferred milk such as dairy, coconut, soy, rice)
1 apple chopped or grated
2 heaped  tablespoons   LSA (linseed, sunflower seed and almonds ground up)
pinch cinnamon + a little vanilla
Fresh fruit to serve – optional…I love banana and blueberry

Combine the almond milk, LSA and apple into a  small pot. Add vanilla and cinnamon.
Cook porridge over a low heat for a few minutes until heated through and thickened. I sometimes add more fresh fruit like banana.
Serve in a large bowl and top with extra hot milk and some fruit.   I like mine with  blueberries, banana flaked almonds and extra almond milk and a  little honey.

Protein: 12g  Fat: 15g  Carbs:  19g  Calories: 255  Sodium: 62mg  Fiber: 5g

Enjoy and I’ll speak to you all tomorrow! Hopefully less tongue tied as these videos go on

ps. I was introduced to The Whole Food Project today and watched Dai Manuel’s exclusive interview about his childhood and training + much more. I find these types of interviews interesting from time to time, and Dai (based in BC, Canada) has another inspirational story to share. If you’d like to know more about who Dai is and what he does, do so via his Twitter and Website.

Day 1 of being back on my Healthy Eating Plan and my alarm clock failed on me this morning so I woke in a daze. Didn’t stop me from eating right though, just means my training has been pushed forward to lunch… and everything else to follow that. Schedule = out the window, improvisation = on.

Ah well, s**t happens though so… moving on I’m just lucky I wasn’t meant to be at uni till 3 and rostered on for work until later tonight! (close call).

I’ll try film a short vlog on how this week goes. Just wanted to point out that your ‘bikini body’ (whatever and however you see that as being) IS as simple as going to your nearest grocery store and matching good nutrition with a healthy training regime + a realistic frame of mind (positive, but also realistic – don’t sugarcoat things too much). I’m just as new at doing this on my own as the next person, but the little experience I’ve had will help in the meantime.

How is Monday treating you all? Hopefully your trusty sidekicks were able to get you out of bed in time – whoever they/whatever that may be…

Just for fun and to end my post I decided to add in a few tunes that are currently blaring into my ears 1.  to get me back into the swing of things and 2. to pump me up for whatever is left of Monday. Might pump you up a bit too

 Start of with something a little boppy….

 … before moving on to something with a bit more groove…

 And finishing with a bang!

More food for thought on my Facebook page.

Image of the beautiful Behati by Russell James
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