Rawpower

      by Michelle Ovens, Naturopath

Shedding the kilos is easy when you avoid these weight loss traps. 

As a society, we are obsessed with dieting. We are fed so many conflicting messages on how to stay slim, trim and terrific, we are inundated with images of stunning Hollywood celebrities in all their finery, and the latest health crazes just keep getting crazier!

But the secret to maintaining a healthy body weight does not lie in food deprivation or fly by night fads. In 2007, researchers at the University of California examined 31 weight loss studies and found that dieting doesn’t result in permanent weight loss and many dieters regain the kilos they shed. So what is the answer?

Eating healthy, fresh, seasonal foods in moderation, get lots of fresh air, exercise to your body type and get some good nourishing sleep. Make this a way of life – not just a short lived diet strategy and steer clear of the most common weight loss landmines.

Trap 1: Dieting

Fat free, calorie restriction, zero carb, cabbage diet, water fast – how do all these sound? Pretty tortuous don’t they. And for good reason too. Most are based in illogic. These are rigid, hard to maintain – both mentally and physically for long periods of time. This is one of the root causes of yo-yo dieting. Also, yo-yo dieting has been linked to high blood pressure, diabetes, cardiovascular disease and compromised immunity. [1]

Instead, make eating well a lifetime goal, not just something you do for a month or so every year. Learn to read the labels at the grocery store. Additive Alert by Julie Eady is full of vital information. You will also be surprised at how much sugar is hidden in foods to make them more palatable!

Regularly shop at your local farmers market or organic market. When your fridge is full of healthy food, you will want to eat more healthy food.

Trap 2: Skipping Your Greens

We’ve all heard it before – eat your vegetables. Current research being conducted (studies not yet released) suggests a minimum of 10 cups of vegetables per day though the current daily Australian guidelines suggest 2 fruit and 5 vegetable serves per day.

Green vegetables are the ones that are the most lacking in our diets. These are key building blocks for successful weight loss, giving strength and energy while helping to shed excess weight. A 2007 study supported by the National Institute of Health discovered that people who eat more water rich foods like vegetables, reduce their ‘dietary energy density’ and lose a third more weight after six months than those who only decrease their fat intake.

Trap 3: Skipping Meals

You woke up late and skipped breakfast and missed lunch to finish that deadline. By 3pm, you’re ravenous and grab a chocolate bar from the vending machine with a coffee to tide you over before stopping for a gluten free vegetarian pizza on the way home. Been there, done that. Whether you’re late, lazy or just trying to shave calories from your bottom line, skipping meals is a bad idea. It leaves you more vulnerable to overeating. As for the weekends, this is the time we are prone to binge eating. A study published in the Autumn 2009 journal or Public Policy & Marketing found people consume on average of 37 more calories per meal on weekends and for those who overeat at all six meals, could push that out to 400 extra calories!

People worry that if they eat regularly, they will gain more weight yet that is often incorrect. By scheduling and planning healthy meals and snacks, you will always be filled on the finest nutrition.

Trap 4: Diuretics

The use of diuretics will only result in water and fluid weight loss, not fat loss, the ultimate aim of any weight loss program. Diuretics have the potential to cause severe electrolyte imbalances, low blood pressure and dehydration. Long term diuretic use often results in the body’s ability to remove excess water being impaired and the person will end up storing more water instead.

Foods such as cucumber and celery are natural diuretics filled with life giving potassium. Next time you feel a bit bloated, reach for a glass of celery and cucumber juice or nettle tea and feed your cells instead.

Trap 5: Not Asking For Help

Have a support group around you. An accountability partner is fabulous for helping to keep you on track and focussed on your end goal – long term health and vitality. It is hard enough in this life trying to have a successful career and family life without having to be superwoman or superman when it comes to health and nutrition. Find yourself a health coach or join a health membership program. It is worth it for the support and knowledge you will gain

References

[1] CNN: How Crash Diets Harm Your Health

CDC: U.S. Obesity Trends

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): Overweight and Obesity Statistics

Life Clinic: Yo-Yo Dieting Tugs on Your Heart's Strings

RECIPE

Chocolate Raspberry "Ice-cream"

- 1 cup of frozen raspberries (mixed berries would also be lovely)
- 1 avocado
- 1 handful of baby spinach leaves
- 2 tablespoons (or more) of raw cacao powder 

- 1 tablespoon lucuma powder
- 1 teaspoon of vanilla powder
- Coconut nectar to sweeten

- water as needed if the ice cream gets too thick

Blend all ingredients together until it forms a thick, smooth ice cream consistency. If you don’t have a high powered blender like a Vitamix or Vitacrush, you might want to add more water. Or try blending in parts

NEW SHIPPING RATES - ACTIVE NOW!

Phew! We've just spent the past few days moving our in-house warehouse here in Brisbane to a professional outsourced operation in Sydney.

What does this mean to you? Lots of new benefits in saving you money and time and improving our overall quality of service!

We trust you will enjoy these improvements and we look forward to being able to use the time we used to spend sending out orders for developing and introducing new and exciting raw food products.

* Please read more about our shipping here >>>

ARTICLE

Beauty from Within - Eating for Youth and Beauty

      by Michelle Ovens, Naturopath

“Feed him with apricots and dewberries, with purple grapes, green figs and mulberries.”

• Shakespeare. A Midsummer Night’s Dream

Shakespeare had the right idea on how to eat for health, youth and beauty. Berries are a definite on the list of beautifying foods.

Did you know that laughter, bliss, joy, unconditional love, raw plant foods and medicinal herbs all exist in the same frequency range? [1]

Eating pure clean foods, keeping emotions and feelings within the high vibration emotion range and living a stress free lifestyle all supports beauty from within.

Foods that contain high concentrations of minerals such as sulfur, zinc, iron, magnesium and silicon are considered beauty foods.

These include but are not limited to:

• Coconut oil
• Pumpkin seeds
• Aloe
• Figs
• Tumeric
• Sunflower seeds
• Berries
• Burdock Root
• Cacao
• Kale
• Beetroot leaves
• Rocket
• Cucumbers
• Hemp seeds
• Papaya
• Nettles
• Olives
• Radishes, especially black radishes

These foods will have an alkalising reaction with your body, anti-parasitical effects and contain high levels of antioxidants and anti-inflammatory properties. 

[1] Wolfe, David. Eating For Beauty

RECIPE

Hemp Seed & Papaya Delight with Cashew Nut Crème

• 1 large red papaya
• 1 white flesh nectarine
• 2 tbsp hemp seeds

• ½ cup raw cashews
• 2 medjool dates soaked for 2 hours
• 1 tbsp coconut nectar

Dice the papaya and nectarine and put aside in a bowl.

Blend the raw cashews and dates with the soaked water and coconut nectar until a crème though be careful not to overheat and turn into a butter.

Pour the cashew nut crème over the fruit and garnish with hemp seeds

      by Michelle Ovens, Naturopath

Do you ever feel tired when you wake up and wonder why, after a good night’s rest, you feel so sleepy and groggy?

Do you get to lunch time and moan at the thought of the rest of the afternoon looming before you?

Do you look at people, as if they are from planet Saturn, when they say they wake up feeling refreshed and full of energy for the day?

You’re not alone! The exhaustion and lethargy you feel could be adrenal fatigue.

Your adrenal glands are no bigger than a walnut and weigh less than a grape, yet are responsible for one of the most important functions in your body; managing stress!

“Adrenal fatigue is a growing trend’, writes James L. Wilson, ND, DC, PhD, author of Adrenal Fatigue: The 21^st Century Stress Syndrome. “The adrenal glands are known as ‘the glands of stress’. It is their job to enable your body to deal with stress from every possible source, ranging from injury and disease to work and relationship problems. Your resiliency, energy, endurance and your every life depend on their proper functioning” [1]

When your adrenal glands are fatigued, a condition known as adrenal fatigue or adrenal exhaustion, occur and your entire body feels it. You end up suffering from extreme exhaustion. It occurs when the glands release high quantities of cortisol which eventually depletes the adrenals so that they can’t produce enough hormones.

Eating for adrenal health is one of the most long lasting and rewarding health routes you can take. Most health experts recommend heart healthy fats, 6-8 serves of vegetables per day, sea salt or pink himilayan salt and good quality proteins.

Most of my colleagues agree with me that vegetarians and vegans suffering from adrenal fatigue benefit from increasing their B COMPLEX supplementation and essential amino acid intake.

I find that when a vegetarian or vegan clients comes in with adrenal fatigue, most often they have a poor quality protein intake. Not having enough protein affects the glucose-insulin balance, making the adrenals work harder.

What are some of the signs of adrenal fatigue?

• Fatigue and weakness, especially in the morning and afternoon
• A suppressed immune system
• Increased allergies
• Muscle and bone loss and muscular weakness
• Depression symptoms
• Cravings for foods high in salt, sugar and fat
• Hormonal imbalance
• Skin problems
• Autoimmune disorders
• Increased PMS or menopausal symptoms
• Low sex drive
• Lightheadedness when getting up fro sitting or lying down
• Decreased ability to handle stress
• Trouble waking up in the morning, despite a full nights sleep
• Poor memory

15 Foods That Harm the Adrenals:

1. Coffee & black tea
2. Sugar
3. Juices
4. Alcoholic beverages
5. Deep fried foods
6. Rancid oils, seeds and nuts
7. Soda especially diet soda
8. Processed meats and cheeses
9. Textured vegetable protein
10. Chocolate
11. White flour in breads, pies, cakes, cookies and pasta
12. White rice
13. Cows milk
14. Artificial sweeteners and ingredients
15. Fast food: junk food and foods which you are allergic to, have an intolerance to, sensitive to or addicted to

15 Foods That Heal the Adrenals:

1. Liquorice tea
2. Seaweeds: nori, wakame, kombu, hijiki
3. Naturally fermented miso without MSG
4. Sprouts
5. Soy sauce without MSG
6. Carob
7. Ginger
8. Sea salt or pink himilayan salt
9. Beans combined with whole grains
10. Cacao
11. Vegetable broths
12. Red and orange vegetables
13. Almond oil
14. Coconut oil
15. Leafy green vegetables

[1] Wilson, James. “Adrenal Fatigue: The 21^st Century Stress Syndrome.” Smart Publications, p.3, 2002

RECIPE

Young Coconut & Zucchini Ceviche

Ingredients:

• Flesh from 1 young coconut chopped
• 1 large zucchini put through the spirooli
• 1 large Tomato finely diced, seeds removed
• ½ cup corn kernels
• ¼ small red onion finely diced
• 1-2 avocados diced
• 2 pinches of dulse
• lentil sprouts (optional)

Dressing:

• 1 orange juiced with pulp
• 1 tbsp coconut nectar

Combine all the ingredients together gently with a large spoon.
Make the dressing in a separate bowl and add to the ceviche.
If desired, sprinkle with lentil sprouts or other sprouts of choice

Disease cannot flourish in an alkaline environment! An alkaline body is the best disease-preventative.

The latest trend in the health industry is alkaline diets. You hear it everywhere; eat alkaline to reduce your body's acidity to keep healthy and living longer or eat alkaline to beat cancer, heal disease etc etc but what does it really mean? And how do you do it?

The First Steps

The first most important step is to gain knowledge about which foods are acid and which are alkaline. There are hundreds of sites (some with conflicting information) with some lovely charts and graphs and images of which foods are the most alkaline, moderately alkaline, least alkaline moving into which are highy acidic, moderately acid and least acidic. A good chart will also show those that are either neutral or moderately neutral. Knowing what foods you can consume in greater amounts and what foods you would be best avoiding or substituting will help you transition into an alkaline diet. Aim to reduce and cut out between 1 - 2 food types each week until you reach a balance of about 80% alkaline foods to 20% acid foods. There are some people that advocate a 100% alkaline diet yet for a majority of people, this is quite challenging to maintain and can place huge stresses upon people to feel they are 'failing' or 'not good enough'. The whole aim of moving to a more alkaline lifestyle is to have more energy, more vitality, feel healthier – not to feel guilty or that you have failed. If that is the case, slow down your transition and work at your own pace. It has to feel right for you.

Alkaline foods are natural and whole; these include most vegetables - especially green leafy vegetables, fruits and fermented foods. Fermented foods include Cabbage rejuvelac (similar to saurkraut), milk kefir, kombucha, tempeh, tamari sauce, Namu shoyu sauce, natto, kimchi and more. Create a list of alkaline foods you enjoy most as a reminder of what foods to consume regularly. Creating a quick reference for alkaline foods will help keep you on track.

Some very common examples of acid forming foods are: meat, dairy, simple carbohydrates such as breads, muffins, cookies, cakes and alcohol.

To give you an idea on how to start altering your lifestyle to a more alkaline one, you might, for example, in the first week, substitute white bread with a low or no gluten bread alternative or a rice wrap or replace white sugar with a natural sweetener such as stevia, agave nectar, coconut nectar or yacon syrup. A few servings of red meat per week could be replaced with fish or raw nuts such as pecans, cashews or walnuts. Quite often, walnuts are used as meat substitutes in raw tacos, spaghetti, lasagne and pizzas. A nice protein substitute is quinoa grains (always use the tri coloured grains for the full protein spectrum) Remember, the goal is to reduce consumption of acid forming foods.

Alkaline Safety

Alkaline water is safe for children. Either using a powder or through a water filter with alkalising ability. When purchasing a water filter, one that also ionises and removes bacteria, fluoride and other heavy metals is best

Using Supplements to Help

Supplements are fantastic to help with the initial challenges many people experience in switching to a healthier lifestyle. Consider natural supplements to help reduce acid forming food cravings. There are some vitamin and mineral supplements that help reduce cravings for white flour products and refined sugar foods. Activated Vitamin B-complex supplements are full of B vitamins that stimulate the metabolism of carbohydrates into glucose in the body, encouraging alkaline sources of carbohydrates to feel more satisfying. Chromium supplements also facilitate the breakdown and use of sugars for energy in the body, reducing sugar cravings though these are best used in short term only. Another easy way to alkalise the body quickly and efficiently is to use an alkalising powder. There are many on the market and not all alkalising powders are the real deal. Having been a Naturopath for 13 years and in the Health Industry for 18 years, I have seen some pretty dubious products come onto the market. The only alkalising powder I use is the Sanum brand. A German isopathic product. Isopathy is similar to homeopathy. Always consult a physician or Natural Health Practitioner before taking dietary supplements to ensure they are right for you.

I use Sanum Alkala Powder a lot for myself and for my clients. I, myself would consume around 500mls of alkalised water every day. I also recommend bringing in water kefir and milk kefir as both are not only fabulous probiotics but they are also quite alkaline forming. Starting the morning with a small glass of filtered ionised water with lemon juice is one of the most alkalising things you can do for your body. Contrary to popular belief, lemons are actually extremely alkalising!

Alkaline Fast Facts

Alkaline water neutralises the acid build up in our bodies, thus balancing our pH levels in our body's cells. When our pH levels are balanced, we feel more energetic and can live fuller lives

RECIPE

• ¼ green cabbage finely sliced
• 1 pear sliced finely
• 3 cos lettuce leaves shredded
• 1 large handful mustard greens
• 4 dandelion leaves shredded
• 1 lebanese cucumber finely sliced
• 8 snow peas chopped
• ¼ red capsicum finely diced
• 1 large handful sunflower sprouts
• 1 large peach diced
• 1 large avocado diced

• 2 tablespoons cold pressed organic virgin coconut oil
• 1 large orange juiced (include pulp)
• 1 tspn bee pollen
• ½ tspn chlorella
• ½ tspn Ultimate Green Blend
• pinch Pink Himilayan salt to taste

 
NEW RAW FOOD RECIPES EBOOK

We are excited to finally release our new eBook - Ravishingly Raw 38 Amazing Raw Food Recipes by our resident naturopath Michelle Ovens. Add it to your cart for the low price of $9.90. That's less than 30c a recipe! Some of the yummy dishes you'll be able to make include:

• Curried Coleslaw
• Marinated Mixed Veggie Stirfry
• Tasmanian Mountain Pepper
• Tahini Vegetable Salad
• Basil Pesto and Zucchini ‘Pasta’
• Bush Tucker Lazy Lasagna Stack
• Almond Ricotta Cheese
• Almond Cheese (Base Nut Recipe)
• Nasturtium Cream Cheese Spread
• Raw Mexican Fiesta
• Spicy Kelp Noodles
• Salad Sushi Rolls
• Creamy No Pasta Broccoli Salad
• Living Rice Paper Rolls
• Fancy Fresh Fajitas
• Strawberry Watermelon Ice Blocks
• Mango Coconut Delight Balls
• Beautiful Berry Chia Porridge
• Vegan Mango Lassi
• Blueberry Ambrosia Breakfast Smoothie
• Heavenly Watermelon Slushie
• and many more!!

      by Michelle Ovens, Naturopath

Everyone knows the word Superfoods. And everyone is aware of some of the more popular items such as acai, spirulina, cacao, chlorella and other well known products. Those are all valid and important superfoods, yet there are many others that have just as many amazing health benefits that are not talked about in magazines or mainstream media that I feel are just as important to our health.

These are my top 5 health ‘powerhouses’ that I love to use in my clinic. I use them with men, women, children and even animals. Having lived on a 2,000 acre farm in a rural setting, I’ve helped all kinds of animals in the area: dogs, cats, horses, cows, even alpacas.

It really is worth giving these nutrients a try. Experiment with them in your foods, your smoothies, your raw puddings, raw ‘ice creams’, salads, on your kale chips, or other dehydrated foods, dips and more. They are so versatile and only limited by your imagination. For more ideas, remember to pop over to our Facebook page as we regularly post up meal ideas, nutritional information and more.

Bee Pollen

Bee pollen is the most complete superfood found in nature. It contains all 22 essential amino acids.

One little known fact about bee pollen is that it has high antioxidant levels that help increase longevity by neutralising free radicals.

For women who are looking to either increase their fertility or optimise their hormones would benefit from consuming bee pollen.

Bee pollen is amazing at building up the stress defence shield and increasing longevity in humans and animals. The most famous record of bee pollen use in animals demonstrating enhanced longevity is with Bluey the cattle dog who lived to 29 years of age. This was reportedly due to the fact that Bluey regularly consumed wild harvested organic honey and bee pollen. If it works in our animals friends, it certainly works for us humans.

Bee pollen is a source of 18 vitamins, including nearly all the B vitamins (except B12), C, D, E, rutin, carotene, beta carotene, lecithin/choline, the 22 essential amino acids, 14 fatty acids, 11 carbohydrates, RNA & DNA, a plant hormone similar to the human pituitary called gonadotropin and there is still more being discovered!

Pollen contains up to 11 major enzymes such as diatase, phosphatase and transferase, high amounts of catalase, amylase and pectase – all of which aid in digestion. Just 130mg of bee pollen can assist in the digestion of 1.5kg of food.

According to research by doctors in France, Italy and USSR, pollen is one of the richest sources of bio-available protein in nature being approximately 25% protein.

Always start off slowly with the smallest amount of bee pollen and build up your use.

Warning: on first trying pollen, some people and animals may occasionally experience minor gastro-intestinal irritation and a laxative effect due to the richness of the product. Please cut back use of the pollen, and if need be, cease for a few days and then try again. IF symptoms persist, it may indicate an allergy to bee pollen.

Another potential yet RARE allergic reaction can involve swelling, heart palpitations, and minor to moderate difficulty in breathing. For those who are new to using bee pollen, it is wise to start out with a SMALL dosage – about 1/8 of a teaspoon and work up from there.

Lucuma

Lucuma is an under-used superfood. It is especially abundant in beta-carotene, niacin and iron with significant amounts of calcium and phosphorus.

The beauty of lucuma is its versatility. I love to use it in combination with mesquite to create a divine maple like caramel flavouring in my smoothies, raw ‘ice creams’ and raw chia puddings. It is naturally sweet, often used as a sweetener.

The State University of New Jersey reported a study that evaluated the anti-inflammatory effect of lucuma extract on wound healing and skin aging. Results of the trial determined that lucuma significantly increased wound closure and promoted tissue regeneration. The report of the study concluded that lucuma may have anti-inflammatory, anti-aging and skin-repair effects on human skin.

Read more

Mesquite

Mesquite has been used safely by diabetics as it has a low glycemic indext of 25. Because its sugar is in the form of fructose, which does not require insulin for metabolism, mesquite helps maintain a constant blood sugar level for a sustained period of time.

Some of my clients have used mesquite in breads, biscuits, pie crusts, and other raw or baked goods. I’ve even had some report using it in coffee and tea to provide a delicious molasses caramel like flavour.

Mesquite is rich in Lysine, Calcium, Magnesium, Potassium, Iron, Zinc

Maqui Berry

Maqui berry (pronounced mock-ee)  is a relatively new superfood to the Western World though it has been consumed by the Chileans for thousands of years.

There is limited but continued research showing enormous potential in many areas of health such as an anti oxidant, in cancer prevention, diabetes, as an anti inflammatory, anti bacterial, in heart health and even in weight loss.

Maqui berry has been reported to increase metabolism. To keep you energized and going, you will need something to keep you up with all your activities. Maqui berry can help in boosting the energy levels of a person to help them become physically active.

You can find maqui in Raw Power's own Berry Ultimate Antioxidant Blend [Ed.: receive a 100g sample of the Berry Ultimate with every purchase over $300] and Merry Berry Blend.

Barley Grass

Most people are familiar with Wheat Grass powder, chlorella or chlorophyll and often overlook barely grass powder. Barley grass is an intensely enzyme rich live food with naturally occurring co-factors and synergistic compounds. It’s a life giving whole food containing hundreds of nutrients with more being discovered constantly.

Nutrients such as potassium, calcium, magnesium, iron, copper, manganese, beta carotene, phosphorus, vitamins B1, B2, B5 and B6, Vitamin C, folic acid.

Barely grass is very high in organic sodium which dissolves calcium deposits on the joints. It also replenishes organic sodium in the lining of the stomach. This is valuable because it aids digestion by improving the production of hydrochloric acid in the stomach. When you have the correct ratio of hydrochloric acid, heart burn disappears.

Barley grass contains 18 amino acids, of which it contains the 8 essential amino acids. It is also extremely alkaline. A body that is alkaline has a greater resistance to disease.

RECIPE

Maqui Hummus

Ingredients:

• 1 tbsp Maqui Berry Powder
• 1 cup chickpeas soaked overnight
• 1 clove minced garlic
• 1 tbsp unhulled tahini paste
• 1 lemon, squeezed
• ¼ cup cold water
• Pink Himilayan Salt to taste 
• Organic cold pressed Apricot kernal Oil or cold pressed avocado oil for garnish

Place all ingredients in blender or food processor – blend until smooth. Transfer to a bowl and sprinkle apricot kernal/avocado oil on top. Dip veggies and enjoy!

Try adding some lucuma and mesquite to your smoothies with some frozen bananas, some cold pressed avocado oil and or cold pressed virgin coconut oil, a cup of mixed berries (frozen is fine), a dash of coconut nectar and the flesh & water of one young drinking coconut

EVENT - Brisbane, Gold Coast & Canberra

Dr Gabriel Cousens 'Enduring, Radiant Health'

Gabriel Cousens, MD, at 70 years, is the picture of enduring, radiant health.

He has cultivated his health through a lifestyle he now shares with audiences around the world.

This is a lifestyle inclusive of organic, plant-source foods in their live, natural state. It is a lifestyle that includes regular prana-building exercise (yoga, qigong), service and charity, spiritual inspiration, meditation, and shaktipat (energetic transmission from a liberated teacher).

Listen as Dr. Cousens shares his wise perspectives on how to integrate these components into a holistic lifestyle for a length of days full of vitality and joy.

"Enduring, Radiant Health" offers gentle instruction of how we can be like the biblical Moses, who, when he passed on at 120, "his eyes had not dimmed, and his natural powers had not left him".

• Brisbane: Wednesday March 13th 6:30pm
  • Tickets: www.lotusholisticmedicine.com.au/events or 07 5313 3577
• Gold Coast:Thursday March 14th 7pm
  
  • Tickets: www.lifechangingevents.net.au/wp/current-events/ or
    
• Canberra: Monday March 18th 6:30pm
  • Tickets: 02 6295 6700 or stella.ashton@principlesofhealth.com.au
    

      by Michelle Ovens, Naturopath

Many many moons ago when I was a young girl, I retired from gymnastics and found myself without a sport. I played with triathlons, swimming, cycling and then fell into Personal Training. I gained my ACHPERS qualifications, becoming a part time aerobics instructor. I’ve always had a tendency to put on weight fairly easily and have had to work fairly hard at keeping it off. Somehow, the weight seemed to migrate to my derriere and hips more than anywhere and as I got older, a tummy pouch appeared. It became worse after having a child and it is now something I really have to work hard at.

I know there will be many women who will be nodding their heads in agreement right now. Below are my top 4 exercises I recommend for keeping the belly toned and flat while helping the core muscles to stay stronger longer. Please keep in mind that although these exercises are targeted at working the stomach, they will also help with other muscle groups. The best exercises target as many muscle groups as possible. It is not possible to lose weight or mass from one particular area. When you lose weight or reduce your body size, you lose it overall.  

The burpee: This challenging exercise is considered the ultimate full body exercise. For beginners I have adapted the exercise to make it much easier. Start slowly with this one and build it up as you get fitter and stronger. This will work your whole body: hamstrings, chest, arms, deltoids and abs.

The way to perform a burpee:

1. Begin in a squat position with hands on the floor in front of you.
2. Kick your feet back to a pushup position (for beginners, step your feet out behind you)
3. Immediately return your feet to the squat position.
4. Leap/jump up as high as possible from the squat position while holding in your core. To hold in your core, imagine you doing a wee and then halfway through you need to instantly stop the wee by squeezing your inner muscles. This is called activating your core.

When performing burpees, the key is to perform them in quick succession in order to gain the conditioning benefits this exercise is famous for.

The bicycle exercise: Also known as cross over sit ups: To perform this exercise, lie flat on your back with your legs straight and your fingertips lightly touching your temples. Sit up and simultaneously bend one leg. Draw your knee toward your chest and slightly twist your torso only until your knee touches your opposite elbow or close enough to. Return to the starting position and then repeat. Make this exercise more demanding by keeping your feet raised six to eight inches off the ground.

The bicycle sit up involves movement at the spine and hips at the same time. The complex nature of this exercise means it may not be suitable for all exercisers, especially beginners. As with all strenuous exercise, to minimize your risk of injury, warm up thoroughly before beginning your workout. This exercise works the obliques, the hip flexors, the rectus abdominus and the transverse abdominal muscles.

Side plank: Lift your body of the ground and balance on one forearm and the side of your foot. Contract your abdominals and relax your shoulders. And remember to continue breathing. Hold this position for up to 30 seconds. You will need to engage your core for this exercise.

Rowing machine: Found in all gyms, this is another superb whole body exercise that conditions the stomach muscles beautifully. The best way to use a rowing machine is through interval training. When you go into anaerobic exercise, you go into fat burning mode, then when you ‘cool down’ (rest until your heart rate comes down and your breathing normalises), you give your muscles a chance to recuperate and re-oxygenate. One of the most famous exercise programs that teaches interval training is called PACE. Beginners, start off nice and easy with this and build your stamina up.

As with all exercise programs, ensure you use a Personal Trainer and consult your Medical Practitioner first to ensure exercise is right for you.

RECIPE

Kelp noodles are one of my favourite foods. They are so light in calories, that a WHOLE PACKET is around 18 calories! That’s right, only 18 calories for the whole packet! When you add in powerhouse seaweeds and raw crunchy vegies, you have a nutrition packed meal that is light but still filling enough to ensure you feel full after.

Fat Blasting Seaweed Salad

Ingredients:

• 1 packet Kelp noodles,
• 2 tablespoons wakame (rehydrated),
• 1 large pinch dulse seaweed
• 1 lebanese cucumber deskinned and sliced finely
• 1 orange and 1 purple carrot spiralled
• 1 shallot finely sliced
• small piece of ginger finely chopped (optional)
• a dash of coconut oil 
• 1-2 tablespoons wheat free tamari
• sesame seeds to top

Mix all ingredients together and serve immediately. Serves 2

Raw Food Classes in Melbourne

Foundations of Raw Living Foods Series

The Foundations course is designed to provide a complete and comprehensive introduction to the Raw Living Food lifestyle. Classes are based on the teachings of the true pioneers and experts of Living Food such as Dr Ann Wigmore. Learn about the tools and techniques of the Raw food kitchen, 8 delicious & nutritious demos per class, generous tastings and print-outs of all the recipes so that you can make them at home. Classes hosted by Certified Raw Living Food Teacher Ace Rosen.

Dates:

• Level 1 – Saturday Feb 23rd OR Saturday Mar 2nd
• Level 2 – Saturday Mar 16th OR Saturday Mar 23rd
• Level 3 – Saturday Apr 6th OR Saturday Apr 13th

Time: 1-5pm

Location: South Yarra, Victoria, 3141 (full address details are given upon booking)

Contact details:

Office: (03) 9827 9227

Ace: 0414 473 273

ace@rawlivingfoods.com.au

More info:

See website: www.rawlivingfoods.com.au

EVENT: One-day Urban Retreat in Sydney

Lighten Up Mind Body Planet: A one Day Urban Retreat

9th February

As well as yoga, meditation and coaching, we will spend the afternoon introducing raw food principles and demonstrating how to use super foods and sampling the delights we create.

At this event you will explore how to;

• lighten the body with healthy, nourishing food choices;
• lighten the mind through the ancient arts of yoga and meditation;
• lighten the planet by making informed choices about the food you and your family enjoy now and in the future.

for details visit us at www.lightenup.net.au