Cherry Ripe Trifle

A Berrylicious and coconut jelly with chocolate custard and chunks of chewy protein toffee.

A delicious cool dessert to enjoy in the hotter weather - it's high protein, sugar and carb free.

 

Berrylicious and raspberry jelly

200mls of strong raspberry or apple flavoured tea (I used Serendipi-tea's "

Chaucers Cup")
2 serves (4 scoops) of Ultimate Slim in Berrylicious
1 satchet of powdered gelatine
200mls of coconut water

Chocolate custard
400gm of low fat cottage cheese
1.5 serves (3 scoops) of Ultimate ISO in Belgian Chocolate
1 tablespoon of cocoa powder
1 egg yolk

Chocolate toffee
1 scoop (1/2 serve) of Ultimate ISO in Belgian Chocolate
60g coconut butter
1 tablespoon cocoa powder
1 tablespoon psyllium husk

Organic dessicated coconut to garnish

Method:

Make the jelly first by placing the gelatine into a mug and topping with boiled water. Stir vigorously until all gelatine is dissolved and leave
to cool slightly. Add the tea, coconut water and berrylicious together in a large bowl and whisk until the protein has dissolved. Pour in the
gelatine mixture and stir once more before leaving in the fridge to set for 3-4 hours.

Preheat the oven to 160 degrees C.
Make the custard by placing all ingredients into a food processor and combining until smooth.
Set to one side while you make the toffee. Melt the coconut butter and place in a large bowl with the other ingredients, stir as vigorously as possible
or until the mixture becomes very very rich and sticky and hard to move.

Smear the toffee on the base of a casserole dish as evenly as possible before topping with the custard. Bake for 30 minutes maximum - the custard
should have developed a thin film on the top but should not be completely cooked through. The baking merely hardens the custard a little to give it more
shape and melts the toffee on the bottom.

Once done, remove from oven and leave to cool for 30 minutes before pouring your jelly mixture on the top.
Leave to set for another 3-4 hours before serving in bowls or in sundae glasses.

Nutritional info per serve:
Serves 7
Calories: 237
Protein: 31g
Carbs: 4.4g
Fat: 10.6g

My new sponosor @ Joe's Organics

 

I am very pleased to announce my new sponsorship with Joe's Organics, Northcote. Joe's Organic Market has stood strong, and have served Melbourne customers with Organic Health Foods and Natural Products since 1998.

I have noticed a huge change in my own health (both physical and emotional) since consuming produce from Joe's and I hope I can encourage others to make the change to organic.

Joe' Organics try to keep prices competitively low so you can reap the benefits.If you have found a better price elsewhere certified organic, Joe asks you to bring in your receipt and he will beat it by 5%.

Better yet, he has created a new discount membership for those interested in shopping at Joe's which you will receive when you mention my name. From there on, Joe will continue to look after you and change your life for the better!

I have seen him growing his business to provide his customers with an exceptional service, not only by providing quality produce, but sharing his knowledge of health and this industry.

Joe has so many wonderful recipes, a great supply of organic veg/fruit, organic health products, organic herbs, organic coconut water, organic grains plus much more.

Additional to this he can blend you a fresh veggie/fruit juice from his juice bar using his produce while you shop or he can crack open an organic coconut for you to drink. Your experience at Joe's will be like no other!

Find him on his new fb page

http://www.facebook.com/pages/Joes-Organics/120450480931?ref=ts&sk=info

Visit his website http://www.joesorganic.com.au/

Or meet Joe in person - Address: 64 Victoria Road, Northcote 3070, VIC

Melways reference 30 H10

An excellent blood tonic for all - Cheers!

   

 

 

 

This drink is valuable for its medicinal qualities and as a digestive aid. Beets are just loaded with nutrients. One glass morning and night is an excellent blood tonic, promotes regularity, aids digestion, alkalizes the blood, cleanses the liver.

Ingredients: 

3 medium or 2 large organic beets, peeled and chopped up coarsely

200mls Molkosan (or you can use raw whey)

1 tablespoon Himalayan salt

Filtered water

Method:

Place beets, Molkosan (or whey) and salt in a 8-cup glass container. Add filtered water to fill the container. Stir well and cover securely. Keep at room temperature for 2 days before transferring to refrigerator.

When most of the liquid has been drunk, you may fill up the container with water and keep at room temperature another 2 days. The resulting brew will be slightly less strong than the first.

After second brew, discard the beets and start again.

NOTE: Do not use grated beets in the preparation of beet tonic. When grated, beets exude too much juice resulting in too rapid fermentation that favours the production of alcohol rather than lactic acid.

*Beet kvass may also be used in place of vinegar in salad dressings and as an addition to soups.

Serves 6

Carbs per serve 5 gms

Nutrition Diagnostics

Get the real facts on salt!

Has your clever medical practitioner told you to avoid salt? Nothing could be further from the truth. Salt plays a very important role in the body’s biological patterns and digestion. Have you ever heard the saying "Are you worth your grain of salt"? This saying was common many years ago during world wars when scientists realized the importance of this valuable nutrient especially during times of famine and hardship as it helped body’s process nutrients more effectively. 

Figure 1

Back then salt was a very rare commodity. Soldiers actually lined up for their daily dose and workers where often paid with a grain of salt, hence the saying... Today’s daily fast throw away life maybe much different, however our bodies have not changed that much. We all still require this valuable nutrient, however for many, it comes supplied in an overly processed, bleached, deodorized a bio unusable form.

Today’s highly processed packaged foods contain an abundant amount of a white substance labeled as ‘salt’ (as figure 1. shows). The paddocks which grow our fresh fruits and vegetables are sown over and over and over again continually churning out fresh produce minus the important trace minerals supposed to of been retained in the soil and in the fresh produce. So the next time you hear someone suggest you should ‘avoid salt’, this isn’t technically correct.

What is correct is that we should avoid highly processed foods containing large amounts of this inorganic substance, try to buy your fresh produce from organic farms where they rotate the crops from paddock to paddock to give the soil time to regenerate or even better grow your own... Shop for unrefined, unprocessed salt – it should be pink or grey in colour (see figure 2) and get sprinkling on your eggs and meats...

Figure 2

 Enjoy!

Choc Coated Macadamias - By NoCheating! Recipes



Those of you on ketogenic or low carb recipes will really appreciate this little treat. Although they're both delicious and calorie-dense (a dangerous combination!), if you make a small amount and ration them amongst friends and family, you'll escape unharmed. Serve with your favourite UPS protein shake to balance the fats with a little more proteins.  This recipe would suit any high-fat, very low carbohydrate and glycogen depletion style diet. 

Serves 4

Ingredients:

80g of unsalted, natural macadamia nuts

20g of melted coconut butter

2 tablespoons of organic, unprocessed cacao powder

1 serve of UPS Ultimate Slim in Belgian Chocolate

Stevia to taste (optional)

Method:

Melt the coconut butter and leave to cool slightly before stirring in the cacao powder, stevia and protein powder.

Mix very well so that no chunks remain and the mixture is glossy and smooth and slightly warm to the touch (but not hot! This will destroy the texture of your coating and make the protein powder chalky and unusable).

Prepare a "production line" by setting up the bowl of chocolate coating, the macadamias and a serving plate on your bench.

Take an even amount (about 1/2 tablespoon should do) and while the mixture is still slightly warm, place the macadamia onto the spoon with the chocolate mixture and carefully remove with your hands before rolling the chocolate around the nut with your palms, similar to if you were making protein balls.

The best method is to slightly cup one hand and apply pressure with the other. This will ensure the coating is even. If the nuts are not completely covered, add a little more mixture until none of the nut is showing. Repeat process until all nuts are coated and refrigerate until the chocolate is set.

Variations:

- Use more than one type of nut to make a "TV Mix" of cashews, brazil nuts and almonds

- If your energy density needs are very high due to an endurance event, hiking etc, add some dried fruit such as cranberries, apricots and mango slices

- You can use any flavour of protein with this recipe to make the coating - think of mixing it up with a little berrylicious or banana-coated freeze dried strawberries to make a "yoghurt" style coating

- Coat some high protein, low carb balls with the chocolate mixture before setting to make a chocolate truffle

- Use the nuts, truffles or chocolate coated dried fruit as garnishes or toppings for a high protein, low carb gateaux or torte for an anabolic topping on your favourite bodybuilders' birthday cake 

Nutritional info:

Calories: 246

Protein: 10.8g

Carbs: 2.6g (1.4g net)

Fat: 21.3g

Fibre: 1.2g

Sugar: 1.0g





What is ROLFING Structual Intergration?

Rolfing® refers to a system of Structural Integration and manual themainrapy developed by Dr Ida Rolf over 50 years of study. It is an original and scientifically proven system of body restructuring and movement education, which releases the body from lifelong patterns of tension and bracing, and allows the force of gravity to realign the body's segments.

The Rolfing series is designed to uncover a structural ease and balance that is unique to each client. Rolfing cannot accurately be described as therapy or as a returning of the body to a "natural" state from which it has deteriorated. Rather, it is a process of education in which a Rolfer seeks to help a client discover the most efficient means of using his or her body, given the uniqueness of the individual.

What is the difference between Rolfing and Massage?

Rolfing Structural Integration is not a form of massage

One of the most common misconceptions about Rolfing SI is that it is a nothing more than a type of very deep massage. There are many varieties of massage, which are particularly effective for loosening tight tissue, reducing stress, detoxing the body and an increased feeling of relaxation and well-being. Since these benefits are also a byproduct of Rolfing SI, the general public experiences confusion as to the precise difference between our work and the proliferation of effective touch modalities currently available.

Rolfing SI balances the body in gravity

Ray McCall, a Certified Advanced Rolfer in Boulder and former student of Dr. Rolf, once said that what Rolfers™ do can be summed up in three words: palpation, discrimination and integration.

• We palpate, or touch the tissue, feeling for imbalances in tissue texture, quality and temperature to determine where we need to work.
• We discriminate, or separate fascial layers that adhere and muscles that have been pulled out of position by strain or injury.
• Finally, we integrate the body, relating its segments in an improved relationship, bringing physical balance in the gravitational field.

Other soft-tissue manipulation methods, including massage, are quite good at the first two, but do not balance the body in gravity.

To schedule an appointment with Nicholas: 0400 001 477 or email: info@rolfingmelbourne.com.au

Health & Sports products I highly recommend - by UPS

www.ultimateperformance.net.au

Chocolate Ice-Cream with Double Choc 'Ice Magic'

Exclusive Recipe for UPS customers

Chocolate lovers rejoice, there's now a way to satisfy your cravings for ice cream without deviating from your diet! Anyone who's ever been a fan of the "Ice Magic" topping will absolutely love this recipe and it's a staple meal in my house that I will never tire of.

Made from cottage cheese, whey protein, nut butter and cocoa and nothing else, it's clean, lean and mean. There's also infinite numbers of variations and modifications you can make to keep you coming back for more. The cottage cheese is a source of casein and the butter of natural fats, which in tandem deliver a steady drip feed of amino acids to preserve your muscles overnight while you sleep. Whether bulking or 'shredding,' muscle retention and growth should be the aim of your diet and exercise plans as it retains your metabolic rate and makes fat burning easier to accomplish.

Not that you needed another reason to eat this, right?

Ingredients:

500g of low fat cottage cheese
1 1/2 tablespoons of coconut butter
1/4 cup of cocoa powder
2.5 servings of Ultimate Slim in Bavarian Chocolate

Method:

To make the ice cream, blend together the cottage cheese and 2 servings (4 scoops) of the protein powder.
Add 1 tablespoon of the cocoa powder to the mix and blend until smooth.

To make the "ice magic" fudge, melt the coconut butter and leave to cool for 1 minute. Mix through the remaining cocoa and protein powder to make a thick fudge. Portion the ice cream into five separate servings before drizzling equal portions of the fudge on each. Leave in the freezer to set for about 30 minutes before eating.

This recipe lasts days/weeks in the freezer so you can make as much as you want in bulk. Before eating, microwave for about 10 seconds or leave to defrost on the bench for 20.

Serves 5

Nutritional info:

Calories: 234
Protein: 31.3g
Fat: 9.0g
Carbs: 6.1g (Sugars: 0.4g)

Variations:

For muscle growth, use Ultimate Sustain in place of Ultimate Slim and increase the portion size according to your macronutrient needs for that meal.

• Have a chocolate topping with a different flavoured ice cream - choc berry, choc banana, choc mint, mocha with double chocolate topping etc
• Have a different flavoured topping with chocolate ice cream, berry works beautifully for this one!
• Try playing around with essences - rum or brandy works very well, as does a tablespoon of orange rind to the ice cream to make jaffa

See 'NoCheating! Clean but induldgent recipes for fitness buffs' for more tips and recipes

http://www.facebook.com/Buff.recipes

How to boost your metabolism!

I receive a lot of e-mails on the topic of metabolism. What is it? Why is it important? How can I increase it? Metabolism is a fairly complicated subject.


Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, sleeping, cleaning etc... your body is constantly burning calories to keep you going. Metabolism is affected by your body composition. By body composition, this means the amount of muscle you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than others that are less muscular.


For example, let's say you have two people who are the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person.


Start exercising! If you've never exercised before, make sure you see a doctor before beginning a new exercise. You can increase your muscle mass by doing some type of resistance work (i.e. lifting weights, rubber bands, hand weights etc...). You can also decrease your level of body fat by doing some type of aerobic exercise at least 4 days a week for longer than 40 minutes.


You also need to eat! - Do not 'diet', just watch the types of foods you eat. Consume foods that are rich in Omega-3 fatty acids, which regulate levels of leptin in the body, such as fish. According to researchers, this hormone is responsible for the speed of metabolism in the body, as well as for your body making a decision, whether to burn fat at the point, or to store it.


Foods that speed up metabolism also include meats. The body spends more time to digest meat (proteins) in comparison to easily digested carbohydrates and fats. According to many nutritionists, digesting proteins accelerates burning of calories almost twice. Danish researchers provide even more optimistic numbers. According to them, adding 20% of protein supplements in your daily diet will increase burning of calories by more than 5%.


Vegetables! Consuming 3-4 serves daily of low G.I veggies will keep your calories burning, as it works to break down and digest these. Low G.I veggies are also called 'negative' calories, as they don't contain nasties that the body can store as fat. Once you have added your chicken, fish o meat to your plate, fill the remaining plate with salads/veggies!


Lemons increase immunity and accelerate metabolism. Lemons are often used for various metabolic disorders. Tea with lemon or water with lemon will speed up your metabolism and fat burning processes. Start by cleansing your digestive track; Kick off your morning with a luke-warm glass of water with added lemon juice.


DON'T-


If you eat a very low-calorie diet, your metabolism will slow down in order for your body to survive (your body thinks it is starving). Don't be fooled by the belief that the less you eat, you'll look weight. What will happen is that you will actually begin to lose muscle!


DO-


Speeding up metabolism can be achieved by eating 5 small meals throughout the day, instead of eating 2-3 large meals. Food (especially in many small portions) accelerates metabolism. In fact, 10% of calories that you burn each day go to metabolizing the consumed nutrients. For best results, split your meals into 5 small portions and be sure to have a breakfast, as it results in speeding up metabolism in your body.

This is where nutritional supplements can add multiple benefits. The average person who has been struggling to burn that stubborn fat does not consume enough and find it's difficult to get into the routine of 5 meals to speed up metabolism. I recommend Ultimate Slim shake; it was designed to be added as a snack replacement to provide extra protein to fuel your muscles and has added fat burning enhancers to keep you energized throughout the day, resulting in burning extra calories.'

Example:

A typical day for someone on a 'weight loss' program will only consist of breakfast, lunch and dinner.

Using Ultimate Slim will see the above 3 square meals increase to 5 by adding the shake for a morning tea snack and afternoon tea snack. (UPS does not recommend using Ultimate Slim as a meal replacement; only snacks)

NOTES-


When you are exercising aerobically, your focus should be on burning calories and working your cardiovascular system. Because it takes more calories to exercise, your metabolism is sped up during the activity. Also exercising first thing on an emtpy stomach will assist in reducing stored fat cells.

*** If you are feeling sluggish in the mornings, I recommend Ultimate Thermo8or fat burner/ pre workout. This is formulated to give you that extra kick to work up a sweat and burn that fat in your workouts, and keep you feeling energized all day****


When you are lifting weights or doing other resistance work, focus on the activity itself which not only burns calories but increases muscle strength, tone and endurance. (don't just throw the weights around and think the faster you do this, the faster you bur fat - false. Keep it controlled and be sure you feel your muscles fatigue)


The combination of aerobic activity and weight training will result in a body that has more muscle and less fat - so the end result will be a higher metabolism.

To order Ultimate Slim  or Ultimate Thermo8or go to http://www.ultimateperformance.net.au/

High protein shake with added fat burning enhancers for fat loss

Fat burner pre workout energy drink for boosting fat loss

UPS
Results Start Within

Chai Tea & Banana Muffins - 'NoCheating' recipes

Chai tea is an ancient Indian tea blend which is made by combining black tea with spices such as black pepper, cinnamon, cardammon, cloves and nutmeg. Cinnamon is a well-known fat burning spice as it has the ability to increase insulin sensitivity - meaning that your body becomes more effective at utilising food as energy and ensuring that your blood sugar is kept steady for a longer period following a meal.

In addition you're getting a nice dose of chromium from the rolled oats (which also helps to keep your blood sugar low), high biologically-available proteins from the eggs and the UPS whey protein as well as natural energy and minerals from the banana.
I used organic chai tea bags however if you don't have these on hand, the spice mix below or Chinese Five Spice will suffice.

These make a great balanced snack or pre-workout meal for people on the go - they don't require refrigeration once cooked and will last for two days when stored in an airtight container in a cool, dry place.

Ingredients:

1/2 cup of strong black chai tea (or 1/2 teaspoon each of ground cloves, cinnamon, nutmeg and allspice mixed into 1/2 cup water)
2 serves of Ultimate Slim in Banana Twist
1 medium banana
2/3 cup of oats
2 whole eggs
1 teaspoon of baking powder

Method:
Add the chai tea, UPS Banana Twist, oats, eggs and baking powder to a food processor and mix until the oats have lost their shape and the mixture is smooth.
Chop the banana into thin slices before pouring the chai-banana mixture into 6 muffin trays (medium to large size) and placing the banana slices
on top of each of the muffin mixes.

Bake in a preheated oven at 160 degrees for twenty minutes or until the muffins have puffed up and are firm to the touch.

Nutritional info per muffin:

Calories: 134
Protein: 14.6g
Fat: 3.4g
Carbs: 10.4g
Fibre: 1.4g



Aerobic Vs Anaerobic - Know the difference!

Aerobic and anaerobic are words originally applied by bacteriologists to bacteria. Aerobic the word applied to the bacteria requiring free oxygen in order to live. Anaerobic the word applied to the bacteria able to live and survive in the absence of oxygen or air. Later, as exercise started to become more and popular, these words were adopted to designate certain types of exercise. Most everyone is familiar with “Aerobic Exercise”. Not everyone is familiar with non-aerobic or anaerobic exercise.

When performing a set of aerobic exercises you are causing the body to utilize oxygen in order to create energy. The oxygen is needed to breakdown glucose. Glucose is the fuel needed to create energy. However, the opposite applies to anaerobic exercises. In anaerobic exercises the body creates the energy without oxygen. This basically is because the body’s demand for energy is greater so that it will find natural body chemicals to create it.

Breathing properly when exercising is very important. The air enters the lungs and the oxygen in the air is passed through the lining of the lungs. The oxygen is taken up by the red blood cells. The red blood cells enter the circulating blood carrying the oxygen. The blood goes to the heart and is circulated throughout the entire body. The muscles use this oxygen for the needed energy as it is being used will give off a waste product (carbon dioxide). The carbon dioxide (CO2) is in turn released into the blood stream and returned to the lungs to be exhaled.

The above explanation may be simplistic in its description. However, I assure you it is an extremely complicated feat of nature. That is why it is important to know why and how you are exercising. Your heart rate when exercising can determine whether you are doing aerobic or anaerobic exercise. The maximum heart rate for men is 220 less your age. For women it is 225 less your age. The goal rate for exercising should be 70-80% of your maximum rate.

* When the heartbeat is faster than the 70% you are doing aerobic exercises*

How exercise is performed will determine it to be aerobic or anaerobic. Any type of movement your body makes requires the use of energy. You don’t have to do aerobics to lose weight or maintain a desired weight. It has been determined that anaerobic exercise will burn more calories than aerobic exercise, on a ratio of 5 to1 basis, and even as much as a 7 to 1 ratio. The aerobic exercise will burn 25% muscle and 75% fat, while anaerobic exercise will burn 100% fat.

Examples of aerobic exercises are:

1. Aerobic/Fitness classes
2. Treadmills
3. Exercise bicycles
4. Cross Trainers 
5. Air gliders
6. Jogging

Aerobic exercise will have more of an impact on the cardiovascular and circulatory system. Combining the two would give the greatest health benefits. 

Examples of anaerobic exercises are:

1. Weight lifting
2. Machines that offer resistance
3. Dumbbells     

Anaerobic exercises use resistance so that you will also be building muscle and supporting bone density as an added benefit.

Don't get sucked into to every fitness article you read about jogging being the best for fat loss. Also, do NOT get caught up in shows like the 'Biggest Loser' for advice on fat loss! Your number one priority should be knowing the nutrients you put in your mouth, then be wise and train specific to your goal.

Written by, Georgia Holton