HOMEMADE ACAI BOWL

Acai bowls are spreading in popularity all over Brisbane at the moment. It seems like everywhere I look I see an Instagram post on this berry or hear girls discussing where to buy the best acai bowl around. I decided to go out and try a few acai bowls from CocoBlissBulimba (all in the name of research) and then trotted to Wray Organic to buy some acai puree and Acai powder to see if the bowl tastes as good homemade….and it does! 

I did my research before falling feet first into the acai world a few months ago when my Pilates studio started to sell Bony Acai Sticks, a sachet of concentrated acai berry powder that you mix in with 500-600ml of water for an energy boost. I was sceptical at first, but after consuming a few bottles of this berry post workouts I was hooked. My blood pressure and blood sugar stabilised and I had so much energy after punishing my body with a 1 hour Pilates reformer workout. (And if you are laughing in your head thinking that Pilates is just stretching, think again!). Here's what I have learnt about the Amazonian wonder berry and why I chose to incorporate it into my diet. 

What's the deal: The acai berry is one of the healthiest berries you can eat. It is indigenous to the rain forests of the Amazon, is a distant relative of the blueberry & cranberry and is extremely rich in antioxidants, among other things. 

1. Healthy Heart

The Acai berry is packed with anthocyanins, a plant antioxidant that lowers cholesterol levels in the blood stream (similar to red wine, but healthier) . Acai also contains plant sterols, which protect our cells by prohibiting blood clots, relaxing the blood vessels in the body and advancing blood circulation. 

2. Weight Loss

Acai can help you lose weight as well as maintain a health weight for you. A recent study revealed that the pulp from the berry has the ability to lessen the negative effects of a diet high in bad fats. 

3. Gut Problems be Gone

A regular dose of acai can assist in keeping our digestive system functioning at a high level. This superfood contains a substantial amount of fibre and has very impressive detoxication abilities in the body. 

4. Improved Skin 

Acai oil is a wonderful natural alternative to use on your skin in the place of chemical filled skin and body products. Acai oil can be found in many modern and organic beauty products nowadays. Consuming acai berries and other berries orally can result in a healthy skin glow, as the Brazilians discovered centuries ago. 

5. Tackle the Growth of Cancer 

Acai is packed with vitamin C and ellagic acid, a natural phenol antioxidant found in numerous fruits and vegetables.  Combined these two work together to boost the immune system and repress the growth of cancer cells. A study found in the Journal of Agriculture and Food Chemistry discovered that polyphenolic compounds taken from the acai berry decreased cancer cell growth by a massive 56-86%. We want to stress that these little berries are not a cure for cancer, however by conducting increased research on this superfood more benefits may be discovered that can assist with reducing the severe effects of cancer. 

6. Anti-Aging Assistance

Here's an interesting one! Due to the extremely high amount of antioxidants (or plant phytochemicals) contained in acai, these berries can potentially assist in slowing down or reversing the ageing process. And here's a fact that blows my mind; acai berries are one of the world's best sources of antioxidants, containing 10 times the amount of antioxidants as that of grapes and 2 times the amount of blueberries.

7. Boost your Energy Levels

Taking acai extract or eating the actual berries can result in a boost in energy and stamina due to the several health benefits that these berries provide. I myself put acai concentrate into 600ml of water after an intense workout and feel so much more energised than when I started the workout! 

8. Increased Function in the Bedroom

Men, listen up. The acai berry has been proven to increase blood circulation in the body, which remarkably can result in an increased sex drive, especially for males. 

9. Better Mental Function

Studies, albeit in the preliminary stages, have revealed that this red berry can potentially impede mental imbalance in menopausal women.

10. Enhanced Cellular Health 

Anthocyanins (water-soluble vacuolar pigments) found in acai work to protect certain cells of the body by warding off the invasion of free radicals. 

INGREDIENTS

• 1 x 100g pack of frozen Acai Puree or 1 tablespoon unsweetened Acai powder 
• 1 frozen banana 
• a handful of frozen blueberries 
• 1/2-1 cup no added sugar coconut water (Green Tea Hawaii makes a no sugar one!) or unsweetened almond milk (use as much liquid as you like; some people prefer a thicker consistency, some people prefer a runnier acai bowl). 

Extras

• 1/2 cup low-sugar muesli / granola / oats
•  toppings to mix in with your muesli or to sprinkle on top:
• chia seeds 
• goji berries
• LSA
• golden flaxmeal
• maca powder
• cacao powder
• pea protein powder

PREPARATION 

1. Place the puree, banana, blueberries and coconut water or almond milk in a high speed blender and blend until all combined. 

2. Pour the blended acai into a medium bowl, then top with the muesli /granola and other toppings, if using. 

Serves / 1 

Total Preparation time / 10 minutes maximum 

x Emily 

MIXED SALAD with POMEGRANATE and SUMAC DRESSING

Thank goodness for the Brisbane storms, as I had no choice but to hang up my renovators' hat this afternoon and come home and cook. We all have something in our lives that helps us relax, that rejuvenates us and makes us feel like US again. For some people it is sex, for some it is reading, for some it may even be playing Playstation (oh my Chris you fall straight into this category). For me my way to unwind is cooking (and exercise). But when you can’t run or walk outside or drive to your Pilates studio, cooking quickly becomes the best option. I have sorely missed blogging about my daily dishes over the past few months and I will try my hardest to continue with at least a few dishes a week as my life continues to spin in crazy circles. Hope you enjoy this vibrant salad as much as I truly enjoyed creating and eating it. 

INGREDIENTS

Salad

• 2 generous handfuls of mixed 4 leaf lettuce
• 1 large tomato, finely diced
• 1/2 heaped cup red cabbage, roughly shredded
• 1 x 400ml tin of brown lentils, washed & drained
• 1 medium ripe avocado, cut into small pieces
• 1/2 large pomegranate, little jewels removed and insides discarded 
• 2 teaspoons fresh parsley, finely chopped
• 1 lime, cut into quarters

Dressing

• 1 large garlic clove, finely chopped or 1 teaspoon crushed garlic granules
• 1 teaspoon sumac
• juice of 1/4 of a lemon 
• 1 teaspoon white vinegar
• 1 teaspoon extra virgin olive oil
• 1-2 tablespoons water 
• sea salt 

COOKING / PREPARATION 

1. Combine the lettuce, tomato, cabbage, lentils, avocado and pomegranate in a large bowl and toss well to combine. 

2. To make the dressing combine all ingredients in a small screw-top jar and shake well. Depending on how runny you want your dressing you can chose to add either 1 or 2 tablespoons of water (I used two). 

3. Pour the dressing over the salad, sprinkle the parsley and squeeze lime juice over the vegetables. Toss well. 

Serves / 2 as a main / 4 as a side 

Total Preparation / Cooking time / 15 minutes 

x Emily 

MOST WANTED FOOD at CHRISTMAS TIME

As November quickens its pace and December gets ready to welcome us with open arms, Christmas cheer spreads across Southeast QLD (and indeed most of the world). I was flipping through a local newspaper a few days ago when an article caught my eye; ‘Help to spread the word: Food Charity reveals its most wanted list in the lead up to Christmas’. I have been so grossly consumed with my business, the renovations on my new house, how bad it is that I don’t have all my kitchen equipment at my fingers at my temporary house that I haven’t stopped to think about people less fortunate than myself in months. I take for granted that I can purchase whatever food I want every day and occasionally find myself complaining about all the stores I have to frequent to find the best price on chia seeds or the oat milk brand that I prefer. What about all the people in Australia (and the world) who don’t know where their next meal is coming from? Now there’s something to complain and worry about.

So in the lead up to Christmas I am going to spend more time thinking about how truly lucky I am to be able to afford food and consider it a blessing that I have a kitchen to cook in and two fully functional hands to assist me. Why don’t you all join me? Let’s all donate one, two or all 12 of the Most Wanted Foods by Foodbank to a donation point nearby. The City South News has joined Retail First and All-Purpose Transport in the hope of raising 30 TONNES of donated food over the coming Christmas and New Year period. Looking at this list drove me to do a quick scan of my cupboard that revealed 10 of the 12 most wanted items on the list, eight of which had accumulated a thick layer of dust. I’m certain many of you would open your pantry and see a similar scenario. I have listed the 12 Most Wanted Foods and all the Southeast Donation points below - if you live on the other side of Brisbane I am sure you won’t have to look far to find collection bins; outside Woolworths or Coles or asking Information in a shopping centre is a safe bet!

Most Wanted Foods by Foodbank in 2013

1.      Vegemite

2.     Weet-Bix/breakfast cereal

3.     Tea bags

4.     Long-life milk

5.     Tinned tuna

6.     Pasta

7.     Tinned fruit

8.     Tinned vegetables

9.     Rice

10.   Baked beans

11.   Pasta sauce

12.  Two-minute noodles

Donation Points

·      Fairfield Gardens

·      Mt Gravatt Plaza

·      Sunnybank Plaza

·      Sunnybank Hills Shoppingtwon

·      Sunny Park- Sunnybank

·      Capalaba Park

·      CannonHill Kmart Plaza

Merry Christmas!!! 

x Emily 

OLIVIA WILDE'S GROWING BABY BUMP AT PILATES

Rush actress Olivia Wilde was spotted leaving a Pilates class last Friday in Los Angeles sporting a very small baby bump! Even though Wilde and her fiancé Jason Sudeikis are yet to officially confirm that they are expecting, Hollywood is impatiently anticipating their gorgeous baby's arrival! The stunning actress was snapped in Reebok stretch pants and a grey workout shirt that revealed a tiny baby belly on Friday morning.  Wilde has actually been spotted on a few other occasions over the last few weeks attending Pilates classes. It is clear that she wants to keep fit and healthy as she prepares for her baby's birth. 

Health and fitness has always been paramount to Wilde. She tries to be active every day, wherever this involves walking her dog, hiking or riding her bike on the beach. Olivia tries to mix up her exercise so she stays motivated. "I make fun of it (exercise), but it's amazing, because you have to push yourself through this resistance, which is so therapeutic," the fit actress says. Wilde has also recently taken up paddleboarding along with her regular Pilates classes. 

The 29-year-old actress has a few fundamental health tips: "Drink water, sleep eight hours (I wish), and don't go within 400 feet of a tanning booth, or I'll slap you. Hard." Wilde is also a very clean eater. She is a longtime vegetarian and made the choice to become a vegan five years ago. "My veganism is at times consistent, other times less so...but I love how it makes me feel. [Being vegan] is not always easy and accessible, but it's a way of life and makes me as a person feel really good and physically look better. My skin was better, my energy was better."

The recently engaged actress is very excited about her future family plans with fiancé Jason Sudeikis. Oliva told magazine Marie Claire that "we've (Jason & her) have discussed all our ideals and hopes. I can't wait for children. I'm open-minded about how many, but three (children), which I love, is like a little party. "

Wilde also gushed about Sudeikis's fatherly skills in the interview;  "[Jason's] so good with kids...I've never before experienced looking at someone and thinking, 'That's who I want to raise a child with.'" 

We wish this lovely couple all the best with the birth of their first child! 

Recently fallen pregnant and want to get your fitness and health under control? Interested in having a body like Oliva's by summer? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com. 

x Emily 

KERRY WASHINGTON'S SCANDALOUS PILATES WORKOUTS

Gorgeous actress Kerry Washington is becoming a bit of a household name in Hollywood these days. When she's not working hard on the ABC show Scandal she is starring alongside mega famous actors in films like Django Unchained. She was also crowned number two on People's 100 Most Beautiful People list this year and beauty company Neutrogena has taken her on as their creative consultant. 

What does Kerry do during her precious down time, you may wonder? Lots and lots of Pilates!  

According to Women's Health Magazine Washington is a serious Pilates devotee and has been incorporating this exercise into her workout regime for the past six years. The 36-year-old actress does love the toning and weight loss aspect of this exercise, however she has also noticed more skin deep benefits."Pilates has allowed me to be focused on my appearance and my health in ways that are not abusive or critical," says Kerry. 

This Emmy nominee is known to be a very hard worker, as she often spends 16 plus hour days shooting. Washington credits her lean physique to having a very experienced Pilates instructor, Nonna Gleyzer, train her for the last six years. Gleyzer recently shared some insight into Kerry's Pilates workouts with Shape magazine. 

"...she (Kerry) is just so dedicated, devoted, hard working, and focused on her workouts. She does Pilates as much as she can, usually three to four times a week for 60 minutes per session. She initially wanted to try Pilates because this type of training doesn't put pressure on her joints, as she has pinched a nerve in her neck and shoulder area in the past while working with another trainer. My method is gentler on the body but also keeps it toned and strong." 

Kerry's Pilates instructor reveals that a typical Pilates session with the actress starts with lower body work, focusing on the quads, inner thighs, gluts (bottom) and calves. After that the lower abs are targeted intensely, which improves the stability of the sacrum, which in turn keeps the hips and pelvis in alignment, resulting in correct posture and a taller stance - very important for celebrities walking down the red carpet! Once the lower abs have been worked, Kerry's shoulders and triceps get a strong workout and the biceps are lightly engaged. Mid back muscles and oblique exercises complete Washington's tough one hour workout. 

Its not all Pilates that keeps this svelte actress in shape however. Kerry admits that she "lives quietly" and doesn't drink as she considers alcohol to be "empty calories". As Washington simply puts it:  "I watch what I eat. I train, I do Pilates." The beauty reveals that she drinks "maybe twice a year" when she's catching up with old friends. As Pilates instructors ourselves we have to admit that alcohol is one of the best ways to massively increase your calorie intake and looking at Kerry's body she seems to be doing alright without it. However for so many of us, alcohol is part of our social routine. Another way that Kerry stays trim is by eating healthily, which we can all try to do. Washington eats a lot of lean proteins, vegetables and loves coconut water. 

Want to be in the best shape of your life like Kerry Washington is? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com. 

x Emily 

MEATLESS MONDAY- PUMPKIN, CHICKPEA & BLOOD ORANGE SALAD

It’s been rough and tough renovating a house over the last eight weeks. It has been emotionally and physically draining being at work and the house 12-14 hours a day, however the most difficult part for me has been not having time to cook. I feel lost and adrift without my ‘me’ time to experiment with new recipes, seasonal flavours and writing my thoughts down every day. So when I get a window of a few hours that does not consist of work, renovating or exercise I jump at it with arms wide open. That is exactly what I did yesterday (Sunday) and my enthusiasm lead to this sunny salad. Happy meatless Monday everyone. 

INGREDIENTS

Salad

• 450g Jap or other type of pumpkin, skin and seeded removed, cut into 4cm pieces
• 200g cooked chickpeas
• 1-2 tablespoons coconut oil
• 3cm fresh ginger, finely grated
• 1 large garlic clove, finely chopped
• 2 large handfuls of baby spinach, washed 
• the flesh of a blood orange, skin removed and chopped into even pieces
• the seeds of one pomegranate, washed 

Dressing

• 3 tablespoons maple syrup
• 1 tablespoon apple cider vinegar
• 2 tablespoons water 

COOKING

1. Preheat a fan-forced oven to 180 degrees celsius and line a large baking tray with baking paper. Combine the cut pumpkin, chickpeas, oil, ginger and garlic in a large bowl and toss/stir well to combine. Spread the pumpkin mixture out on the prepared tray and roast in the oven for 15-18 minutes or until the pumpkin is soft but not mushy. Remove from the oven. 

2. Meanwhile, make the dressing by combining the ingredients in a small jar or cup and stirring well. 

3. Prepare the salad by placing the baby spinach in a large serving bowl, then topping with the cooked pumpkin and chickpeas, then add in the blood orange and pomegranate and the dressing. Toss to combine all the flavours and serve whilst the pumpkin is still warm. 

Serves / 4

Total Preparation time / 10 minutes 

Total Cooking time / 25 minutes 

x Emily 

VIETNAMESE SHREDDED CHICKEN SALAD

I love making this recipe during summer, as it is fresh, light and filling. If you are looking for a substitute for chicken, 300g of tofu will do nicely. Don't be put off by the ingredients list and cooking steps, as this salad is really quite simple to make. It also serves EIGHT, which is wonderful for those of you out there that are not cooking crazy and want a dish to last you lunch and dinner for several days.  I've kept this salad as basic as possible, however you could add red cabbage, ginger, coriander, mint and other vegetables and herbs. 

INGREDIENTS

Salad

• 2 x 250g chicken breast fillets, fat removed 
• 300g wombok (Chinese cabbage), finely shredded
• 2 large carrots, grated
• 250g cucumber, roughly chopped
• 100g green beans, trimmed and roughly chopped 
• 3 green shallots, finely chopped
• 200g rice vermicelli noodles 
• Optional- extra shallots, fresh coriander 

Dressing

• the juice of 3 large limes or 4 small to medium limes 
• 2 teaspoons fish sauce
• approximately 6 tablespoons water 
• 4 tablespoon soy sauce
• 3 tablespoons apple cider vinegar or rice wine vinegar
• 2 garlic cloves, finely chopped 

COOKING

1. *Because step 1 involves poaching the chicken, which takes around 25 minutes, you can use this time to prepare the vegetables*.  Place the chicken breasts in a medium saucepan and cover with water. Bring to the boil, covered, then simmer for 10 minutes. Turn off the stove and let the saucepan stand, covered, for 5 minutes. Remove the poached chicken from the pan and leave to cool for a few minutes. 

2. Meanwhile, make the dressing by combining all the ingredients in a small bowl and stirring well. Taste the dressing as you go and add more of any ingredient if need be. 

3. When the dressing is finished, soak the noodles in a large bowl or pot with boiling hot water. Make sure all the noodles are covered with water and leave to stand for 5 minutes or until the noodles are soft. Drain well in a colander or large sieve and rinse with water until cool enough to handle. I like to cut the noodles with kitchen scissors so they are easier to toss and serve. 

4. When the chicken is cool enough to handle, shred into small pieces. 

5. Combine the shredded chicken, wombok, grated carrot, cucumber, green beans, shallots and cooked vermicelli noodles in a large serving bowl. Drizzle the dressing over the top and toss well to combine. Serve, topped with extra chopped green shallots or coriander, if you wish. 

Serves / 8 as a main

Total Preparation time & Cooking time  / approx 35 minutes

x Emily