5 Healthy Snacks under 150 Calories

5 Healthy Snacks under 150 Calories

We all know that to maintain a healthy body weight we need to eat regularly to keep our metabolism functioning at it optimum. In this busy holiday season it can be hard to make good choices to fuel our bodies! Here are some ideas for healthy snacks under 150 calories that are ideal choices to keep you going throughout the day. For my nutritional cleansers – yes they are 30 day approved xx

1.   Fast food – the right way!

1 x medium organic green apple

10 x pesticide free natural almonds

50g Cherry Tomatoes

2.    Nuts ‘n’ Berries

1 cup blueberries or strawberries sprinkled with 2 tablespoons slivered almonds

3.    Cucumber Salad

1 large cucumber cubed and tossed with 2 tablespoons chopped red onion and 2 tablespoons apple cider vinegar with ¼ sliced avocado on the side

4.   Homemade Guacamole & Vegetable Snacks

¼ Medium Avocado mashed with lemon juice & cracked pepper

Enjoy with: 1 medium zucchini cut into snack size strips, 100g sugar snap peas and 3 x celery sticks

5.   Crunchy Curried Salmon Salad

80g Wild pacific Red Salmon with 1 teaspoon curry powder, 1 tablespoon chopped red onion, and 2 chopped ribs celery

Enjoy xx

Nutritional Cleansing

Nutritional Cleansing – not just a weight loss story!

People have asked me “Why do you nutritional cleanse – you don’t need to lose weight?”

I understand their perspective – there is a belief out there that Nutritional Cleansing is all about weight loss, and, if you choose a weight loss program it is true that there are certainly weight loss benefits to be made. What they don’t understand are the many other amazing benefits from choosing a sustainable clean eating lifestyle to manage your health, sleep patterns, body composition, energy levels and general wellbeing.

For me, as a cancer survivor, clean eating is not just a lifestyle choice it is one of the key ways to decrease the likelihood of my cancer returning. Organic clean food, elimination of toxins, reducing intake of sugars linked to insulin and hormone imbalances, lean muscle mass to support a skeletal system weakened by chemotherapy and long term oestrogen inhibitors– these are all important to me in my journey to lifelong wellness! And yes, I did need to drop a few kilos! Just those few that had snuck up on me in the past 12 months

So today, I celebrate the following non scale wins:
• My skinny jeans fit again – all of them!
• I have not taken a sleeping tablet in 6 weeks – 8 hours of natural, restorative sleep per night. As an insomniac this is pretty major!!!
• I am smashing it in the gym! After a frustrating plateau in my training outcomes I am feeling stronger than ever before.
• My Muscle Mass has increased by 3% – for a post-menopausal women this is really something.
• My visceral fat (fat around the organs) has reduced from a healthy 4% to a really fantastic 2% – no heart attack in my future!
• I feel fantastic!

Want to know more?

http://www.restorefitness.com.au/contact-us/

Nutritional Cleansing

What is Nutritional Cleansing anyway?

Many of you have been following my facebook posts regarding my Nutritional Cleansing program and asking just what is Nutritional Cleansing anyway?  I have borrowed from one of my coaches posts as I feel this is a great explanation of what the program is all about.

Nutritional Cleansing is an organic food system that takes a balanced lifestyle approach to better supporting the body’s natural cleansing and replenishing needs.  It is not a diet but a sustainable lifestyle, not a weight-loss program but a body composition system that builds lean muscle while burning fat, and not a fast or detox program but a Nutritional Cleanse that supports the body’s natural cleansing/replenishing processes with whole-food nutrition.

As the world’s first & only “total body, deep cellular nutritional cleansing and replenishing system” it delivers many unique and diverse benefits for every singe cell and organ system from athletes to non-athletes.

Being such a comprehensive system adaptable to all ages and goals it is difficult to simplify too much beyond this. What I love most are the results; more energy, better sleep, more lean muscle, fast recovery, stronger performance and less body fat!!

Don’t wait until your metabolism comes to a complete halt to do something about it. There’s no better time than the present!!

Connect with me via the Contact Us page for more information.

Healthy Pizza for Dinner?

Does the suggestion of healthy pizza sound like a nonsense to you?

 

Check out this recipe for a healthy alternative to take away pizza and treat the family to a fun and nutritious meal. As always, I would encourage you to use organic vegetables however if you find it hard to source your favourite vegetables organically choose fresh & local. Wash your vegetables in water and white vinegar to help strip off pesticides.

Cauliflower Crust Pizza*

Ingredients:
1 large head of cauliflower, cut into chunks
2 free range eggs
1 tsp gluten free yeast
1 tablespoon organic oregano leaves
2 tablespoons coconut oil
Sea salt and freshly ground pepper to taste

Pizza Sauce:
400g can of organic whole peeled tomatoes
1 tablespoon oregano leaves
Freshly minced garlic
Freshly ground pepper & sea salt to taste

Toppings:
Free range, organic minced chicken
Thinly sliced zucchini
Organic Basil leaves
12 organic cherry tomatoes, sliced
Cashew Cheese or Organic Goats Cheese

Preparation & Cooking:
• Pre heat the oven to 180 degrees centigrade
• Wrap a pizza stone with aluminium foil and rub it with coconut oil and place it in the oven to preheat for 15 minutes (use a large baking tray with baking paper if you don’t have a pizza stone, this will not require preheating)
• Fill a saucepan 1/3 of the way with water, fit with a steamer basket, and place on the stove
• In a blender or food processor, pulse the cauliflower & oregano leaves until it is the texture of snow
• When the water is boiling, steam the cauliflower for 5 minutes
• Remove the cauliflower, drain, and squeeze dry. The drier you make it, the crispier the crust
• Mix the cauliflower with the eggs, yeast, coconut oil, salt & pepper.
• Pat it out into a circle on the pizza stone or baking tray
• Bake for 35-45 minutes, until crisp on the edges
• Remove from the oven and set aside to cool
• Reduce the oven to 160 degrees centigrade
• Combine pizza sauce ingredients in a food processor and pulse until smooth
• Top pizza base with sauce, sprinkle on minced chicken, sliced zucchini & tomatoes and dollop on the cashew cheese
• Place the pizza back into the oven and bake for 10 more minutes or until golden and crisp
• Let cool for 5 minutes before slicing, garnish with basil leaves and serve with love! Xx

* Pizza Base Adapted from Jodi Nadler

Breast Cancer Exercise Therapy

Breast Cancer Exercise Therapy

  • Have you or someone you love recently been diagnosed with Breast Cancer?
  • Are you struggling to regain your Range of Movement after Breast Surgery?
  • Are you struggling with fatigue or nausea during Chemo or Radiation?
  • Have you finished treatment and are now wondering what’s next for you?

Working with a qualified Breast Cancer Exercise Therapist can help you manage your treatment side effects, improve your strength, flexibility and ROM, and help you to “Restore your Fitness & Wellbeing”

Women diagnosed with breast cancer usually have surgery, which is often followed by systemic treatments such as chemotherapy, hormone therapy and radiation. Many women experience side effects both during and after treatment including fatigue, loss of range of motion and strength in the affected arm, weight gain and poor posture. If lymph nodes have been removed and or radiation treatment undertaken the risk of developing Lymphedema is also an issue.

Typically there are psychological implications to being diagnosed with Breast Cancer and undergoing surgery that may affect your body image. Pilates is one tool that can help survivors regain a sense of control over a body that they may feel has betrayed them.

As a Cancer Exercise Specialist I am qualified to assess, design and implement individual and group exercise programs for clients diagnosed with a wide range of cancers.

I have a special interest in Breast Cancer as a survivor myself and I am skilled in evaluating health behaviours and risk factors, conducting comprehensive fitness assessments, writing appropriate exercise recommendations and motivating clients to maintain positive lifestyle behaviours.

As a graduate of the Cancer Exercise Training Institute I have been trained to develop essential exercises for Breast Cancer Survivors (employing a combination of Pilates and Yoga), and can provide important nutritional guidelines that may give the body the best chance of preventing or recovering from cancer and other debilitating degenerative diseases.

Dont just survive – THRIVE!

Contact me to learn more about Breast Cancer Exercise Therapy.

10 Week Fitness, Health & Wellness Challenge

Join me now for the only Health & Fitness Challenge whihc guarantees you only 4 people per session! Dont get lost in the crowd, try the personalised approach for lasting change!
Places are strictly limited, contact me now to register!

Join the Only Fitness, Health & Wellness Challenge that Guarantees a Maximum of 4 People per Session!

Try the Personalised Approach for Truly Lasting Change!

How many times have you kicked off an exercise regime or healthy eating plan only to give up because it got too hard, you lost motivation, ran out of healthy food options or that little voice in your head said “I can’t do this”?

 Join me at Restore Fitness & Wellbeing for our 10 Week Challenge

Kicking off on Feb 1 with Pre-exercise Screening, Goal Setting and a 3 day detox to get you set for 2 months of Clean Eating, Small Group Training and Daily Support & Motivation to keep you on track!

Join my 10 Week Challenge! – ONLY $350.00

Package Includes:

  • Body Composition Analysis & Goal Setting
  • 3 day Kick Start Detox
  • 2 x HIIT session p/w*
  • 1 x Pilates session p/w*
  • Take Home Healthy Living Plan
  • Meal Plans

* Max 4 people per session
Register now, places are strictly limited! Contact me at info@restorefitness.com.au to book you pre-exercise screening and get your Detox Information.

Wellness Coaching

"Life can be a rich & wonderful experience once we achieve our optimal physical & mental state" Fiona Cosgrove “Change is not something that we should fear. Rather, it is something that we should welcome. For without change, nothing in this world would ever grow or blossom, and no one in this world would ever move forward to become the person they’re meant to be.” Author Unknown.  

What is Wellness? How can Wellness Coaching help me make positive changes in my life?

What is Wellness?

Wellness is one of those new generational words that can often be overused or misunderstood. In reality the concept of Wellness has different meanings for different people; the term Wellness conjures up such a range of experiences largely because it is a subjective state. Traditionally Wellness has meant the opposite of illness and the absence of disease. More recently Wellness has come to describe something over which you have personal control, Wellness is now a word used to describe living your best possible life.

Personally, my journey to Wellness started with my need to recover emotionally and physically from my Breast Cancer diagnosis and subsequent treatment. Over time Wellness for me came to mean not just the absence of disease but to live life well!

As Wellness Coaches, we refer to Wellness as the journey to become “The Best We Can Be”! It is important to remember that Wellness is different for everyone and only you can determine what is “Optimum” for you. Your wellness is not only related to your physical health, rather it is a combination of Physical Wellness, Spiritual Wellness, Mental Wellness and Emotional Wellness. Emotionally, Physically, Mentally and Spiritually, it is the process of becoming aware of and making choices towards a more successful existence.

To achieve Wellness involves a holistic approach. This means that attention has to be given to all areas, as every component of our life affects another. Wellness requires a “whole person” perspective that includes the myriad of choices we make every day that contribute to our feeling good or not so good! You absolutely must realize that getting well is achieved by taking personal responsibility for your life, your current situation, and your choices.

We can achieve Wellness by creating a program of choices and strategies around diet, exercise, stress management, health management and disease prevention. By planning and taking a series of steps that allow us to take control in a framework of action we can begin the journey that lead us to our desired state. Along the way we design and act on behaviours that match our goals.

Life is complex and demanding, competing priorities often mean we don’t make time to focus on what we want and/or need for ourselves physically, mentally emotionally and spiritually. Rarely do we take the time to create a plan to get there! This is where Wellness Coaching can be incredibly supportive and help you to achieve your goals.

What is Wellness Coaching?

The word Coach has been used in many ways. Its strongest associations have historically been with sport however the traditional image of a forceful, demanding leader does not accurately describe what a true coach really represents. A more relevant way to describe coaching as it is practised in Wellness Coaching would be:

A person who:

  • Has expert knowledge but doesn’t impose it on the person they are coaching
  • Is a role model but allows individual development of a persons strengths
  • Gives choices rather than direction
  • Works with rather than for
  • Encourages and facilitates excellence and growth

A Wellness Coach will educate, encourage and guide their clients towards healthy behaviours and support them to take small steps in the areas of fitness, nutrition, weight management, health risk and stress management. Helping you, the client to take personal responsibility for the daily decisions that will lead you towards you goals and you longer term Vision.

Want to know more? Contact me at www.restorefitness.com.au to book your complimentary consultation and begin the journey to a life that can be a rich and wonderful experience once you achieve your optimal physical and mental state.

References: Coach yourself to Wellness, Living the Intentional Life by Fiona Cosgrove,  The National Wellness Institute, The World Health  Organization

Control Your Cravings

Craving Chocolate? What is your body really trying to tell you?

I always tell my clients to listen to their bodies, so what if your body is telling you it wants a big block of chocolate or some fried chicken? Does that mean you should go out and satisfy the craving with unhealthy food choices? What is your body trying to tell you through your cravings?

We have all experienced cravings, we should however be careful about the way in which we satisfy them. By understanding what your body is actually deficient in (assuming it is a physical, not an emotional food craving) you can get to the root cause of the crav­ings, and eventually kick those bad eating habits altogether.

BUT – before you satisfy cravings with food take the time to drink a tall glass of pure water. Quite often we misinterpret our body’s signal for thirst as a signal of hunger. By drinking a large glass of water first, you may be giving your body exactly what it wants and alleviate the craving altogether. Some experts estimate that up to 80 percent of the population is chronically dehydrated, so start with water first before you try to understand your cravings.

Still craving a particular type of junk food? If ten minutes after drinking your glass of water your cravings are unsatisfied the table below provides some suggestions about what your body may really telling you. What nutrients your body may need and what good food choices you can make to banish those cravings and stay lean and healthy!

Your Craving

What Your Body Needs

What to Eat Instead

Chocolate 
Magnesium Nuts, Seeds, Legumes, Fruit
Sugary Foods/ Sweets
Carbon

Chromium

Phosphorous

 

Sulphur

Tryptophan

Fresh Fruit

Broccoli, Grapes, Chicken

Chicken, Beef, Fish, Eggs, Nuts, Legumes

Cranberries, Horseradish, Cauliflower, Broccoli, Cabbage

Lamb, Liver, Raisins, Sweet Potato, Spinach

Bread, Pasta & Other Carbs
Nitrogen High Protein Foods: Meat, Fish, Nuts
Oily/Fatty Foods
Calcium Legumes, Green Leafy Vegetables, Broccoli
Salty Foods
Chloride Fish
General Overeating
Silicon

Tryptophan

Tyrosine

Nuts & Seeds

Lamb, Liver, Raisins, Sweet Potato, Spinach

Orange, Green or Red Fruits & Vegetables

 

Healthy Eating Tips as you transition to a Clean Food Lifestyle

How to manage those sugar cravings!

Are you trying to eat good clean foods and limit your calorie intake to achieve a healthier body weight? Do you find yourself feeling hungry, but don’t have calories to spare? As you change your diet to eliminate processed foods and refined sugars you may find yourself experiencing intense cravings for sugar. Try some of these handy tips for reducing hunger and suppressing cravings as you transition to a Clean Food Lifestyle!

 

  • Do something active – go for a walk or bike ride or clean the house!
  • Drink water – thirst is often mistaken for hunger, so make sure you are drinking at least 2 litres of water per day and remember your post workout re-hydration doesn’t count!
  • Brush your teeth – it sounds crazy, but brushing your teeth provides something to do with your hands as well as creating a minty fresh mouth, making you less likely to succumb to sugar cravings
  • Have a cup of herbal tea such as Green Tea, Chamomile or Peppermint Tea to make yourself feel fuller or try a cup of boiled water with a squeeze of fresh lemon.
  • Have a rest or go to bed early – our bodies often mistake food cravings for tiredness. Give your body a chance to recharge, and you will feel less like needing that sugar binge.
  • Go to the gym or call your PT and schedule an extra HIIT Training session. Your pre & post workout snacks are bonus meals and don’t count in your daily allowance!

Be patient with yourself, it is normal to be hungry while your body detoxes and adjusts to your new lifestyle choices. It is important to listen to your body and if you feel sick or ravenously hungry, choose one of the following clean food choices as a between meals snack. Remember whenever possible choose organic or locally grown produce!

Healthy Snacking Choices

Food Serving Size Calories
Celery 1 cup 14
Carrot (Raw) 1 cup 52
Sautéed Kale       (fresh herbs & 1tsp Coconut Oil) 1 cup 80
Small Green Apple 150g 52
Blueberries 1 cup 83
Watermelon 200g 60
Strawberries 1 cup 46
Small Banana 80g 73
Raw Almonds  (Activated is best) 10 67
Coconut Yogurt (Natural) 100g 82

 

Congratulations on choosing to nourish your body with whole clean foods! Give your body time to adjust to adjust and you will soon start to feel like a lean, mean fighting machine!

Want to know more?

There are some great resources available to help you make good lifestyle choices try some of the following:

  • It Starts with Food by Dallas & Melissa Hartwig
  • I Quit Sugar by Sarah Wilson
  • Raw Food/Real World by Mathew Kenney & Sarma Melngallis

 

Breast Cancer Exercise Post Mastectomy

Post-Mastectomy Physical Therapy ‘Widely Improves’ Quality of Life

“Postoperative physical therapy that begins as early as 2 days after surgery significantly improves joint mobility and “widely improves the quality of life” for women who underwent mastectomies, according to a new study. Researchers found that women who received physical therapy regained normal glenohumeral function 1 year after surgery and reported less pain, while an untreated control group continued to report limitations.

Italian researchers focused on women scheduled for Madden’s modified radical mastectomy or segmental mastectomy with axillary dissection, dividing a group of 70 women into 2 groups: 1 that received postoperative physical therapy and 1 that did not. Women in the treatment group began physical therapy on the second postoperative day and participated in 40-minute rehabilitation sessions 5 times a week for the duration of the drainage, followed by 20 hour-long sessions after the drainage was removed.

Researchers observed “considerable” improvements in flexion as early as the fifth postoperative day for the treatment group over the control group, and noted continued progress at 1-month, 6-month, and 1-year evaluations. According to the study’s authors, the treated group “regained normal function at 1 year after rehabilitation treatment while [the control group] was unable to do so for flexion, abduction, and internal rotation movements.”

Additionally, the researchers write that physical therapy resulted in “statistically significant differences” in pain perception for the treatment group and even contributed to higher quality-of-life reports from the women who participated in rehabilitation. “Treating and reducing postoperative symptoms, especially pain and functional limitation, helped the patients to have a fast and complete physical and … psychosocial recovery ensuring a significant improvement in terms of quality of life,” the report states. The study is e-published ahead of print at the European Journal of Physical and Rehabilitation Medicine.”

References: Direct extract from PT in Motion News, Tues Feb 18, 2014  American Physical Therapy Association.