A little taste of Heaven on Earth

A couple of months ago as I was strolling down Queens Parade (Clifton Hill), I stumbled across this cute cafe called Down to Earth . As you walk in, the grounding and earthy colours help you unwind as you nestle down for a coffee of your choice or my all time favourite the LSD ..far from a drug though can have the addictive nature of one ... its a Latte Soy Dandelion, a Dandelion ( Herb) infused Chai, which is apparently great for your liver ! 

But there is more to this comfy joint and its chai - above this nourishing cafe is home to Heaven on Earth a Wellness Centre created to "support yourself and the community with services which inspire , heal , educate and awaken people to their potential for wellbeing."  The Wellness Centre has three beautiful and quaint healing rooms where you can enjoy and experience Massage, Shiatsu, Reiki, Meditation and life coaching. 

The Wellbeing Services at Heaven on Earth

  

Antje Janssen is the in house Life coach and owner of this wellbeing cafe & Centre. Not only does she bring over 12 years of training and experience but her warmth , compassion and care for people only makes Down to Earth a place of nourishment and balance. To support the work of the Wellness Centre , the cafe has a variety of of yummy and socially conscious meals and snacks...most of them also are Gluten free and Vegan friendly. 

Some of the palette surprises for me have been the Chocolate & Avocado cake and the Chocolate & Beetroot cake , which were inspired by Jess one of the innovative chefs at the cafe!
*Stay posted for the newest product addition to the Cafe , its very own Jess and Paul have pioneered the world's first Spicy Peanut Butter range . To be launched in less than 2 Weeks*

Tried and Tested : I recommend the Chocolate Beetroot Cake !

When she isn't in session, you'll often find Antje making you a coffee or in the Kitchen, she has created a beautiful family of practitioners and employees at Down to Earth /Heaven on Earth who all warmly welcome you in. 

Come and meet the family at Down to earth , check out all the wellbeing services , let Brett make you a coffee, have a chat with Paul while he serves you your meal and take some time out of your busy day for a 'lil nourishing. 

Brett and Paul doing what they do best :)

Where is it ? 

Down to Earth Cafe : 308 Queens Parade , Clifton Hill 

I've recently joined the Heaven on Earth family thanks to the support of Antje , So look out for my Wellbeing Training and Lifestyle Coaching.

Friday Foodie: Ugg Boot - Warm Calamari Salad!

Hi ya ! So Anjana ( Eora Wellbeing ) and I have decided to join forces and share with all our readers , recipes from our kitchens. We both live by healthy , nutritional and yummy food! So when we get together we like to experiment and create! As part of our Foodie Friday we hope to bring new and easy culinary experiences to your stove top!

To launch our combined blogs ! This week's recipe is :

The Ugg boot -Warm Calamari Salad -On those nights when you feel like something warm but light on the tummy ! 

Best eaten with Ugg boots on and with a good Movie or series! 

 Since Anj had bought Calamari and fresh Olives earlier on that morning . We decided Calamari it was for dinner. Inspired by the two ingredients we came up with our own Mediterranean infused Grilled Calamari salad .  Funnily I have always been reluctant to make calamari in the fear of them becoming rubbering rings ! But with Anj by my side we were undaunted  by this task ,  gathered our ingredients and set to the chopping board.

What you will need 

Ingredients

300gs of Calamari –rinsed

1Tablespoon Olive oil

1 table spoon rice brain oil

½ teaspoon Salt

½ teaspoon pepper

½ a lemon juice

1/2 punnet Cherry tomatoes

50 g pitted Kalamata olives

1 Avocado

Rocket & Baby Spinach

1 navel orange

Dressing : Olive oil ,  Balsamic and lemon 

In a mixing bowl place the calamari rings , olive oil , salt & pepper and the lemon juice . Mix well with your finger tips.

         

                                         

You can also try marinating it with basil leaves , garlic , soy sauce and lemon juice if its stocked in your pantry

Heat  1 table spoon of rice bran oil in a pan  , wait till hot then  toss your marinated calamari rings into the pan . Cook for 5- 7 minutes.

Admittedly the first time we tried this recipe we sauteed the calamari rings in the pan first and then grilled it in the oven for about  8 minutes. Although it turned out yum , my fear about cooking calamari had kicked in and I suddenly didn't trust myself to make it well ..so I played it safe and decide to sauté and grill it! 

Being in the kitchen has really taught me to trust myself , my choices of ingredients , my decision making , thinking outside the box and experimenting! My confidence has especially boosted when the finished product is yum and all gone by the end of the meal! Also having a co-chef really helps with encouragement, discernment and is just more fun. 

Its fair to say that both Anj and I  take a lot of our cooking experiences in to our daily lives by trusting our decisions and choices more, by experimenting and trying something new.  We also learnt that with practice you will be able to refine the recipe. 

I decided to give this recipe another go and on the second time around the above method suggested worked best resulting in al dente calamari ! 

Serve with warm rosemary toast 

                                            

To Finish ....

In serving bowl place the rocket and spinach at bottom , place the cooked calamari rings on top. Dress with olives , sliced cherry tomatoes , avocado and peeled and sliced orange & Salad dressing.

Bon Appetite 

                                         

We hope you enjoy this yummy salad and dont be afraid to play around with the recipe to suit your palette ! 

Happy cooking ! 

lots of love 

Shants & Anj 

Fitting into those skinny Jeans !

Brrr…..its cold in here ! For those of you in my hometown Melbourne you are currently experiencing the full force of winter as we step into July ! Yes it's July already …where has this year gone ..well that’s a topic for another post!

For many winter is the time of hibernation, mulled wine , hot chocolates and all those cozy winter warmers! 

To hot chocolate or to not

Like the weather for a lot of us, our weight or fitness is also seasonal or cyclical.  On most instances I would recommend following the seasons with eating seasonal fruits and vegetables and exploring different seasonal activities .. however allowing your fitness and weight to be driven by the seasons might not be so good on your body.

So why do we gain weight in winter ?

Many people believe that eating more will increase the feeling of warmth. Sorry guys but this is a myth !Busted if you've been following this one for a while . It’s the brown fats that we hold which keeps us warm , eating more only accumulates the white fats which is very unhealthy to have reserves of. 

Another reason for winter weight gain can be the lower levels of Melatonin. This hormone produced by the pineal glands influences the body’s daily cycles including sleep , body temperature and metabolism.  When Melatonin levels are low , the ability to get a good nights sleep is reduced. The lack of sleep causes fatigue and frustration which increases the secretion of certain hormones such as Leptin  and Cortisol.  When we are fatigued or tired we tend to eat more to keep us awake or alert.Increased levels of Leptin and Cortisol encourages the body to gain weight and makes the ability to lose weight more difficult.

To restore or increase low Melatonin levels to a normal level

1. Melatonin levels are affected by light – dim lighting in the bedroom will encourage the release of melatonin.  
2.  Consumption of certain foods like Oats , cottage cheese , tuna and soy nuts are known to increase  melatonin levels

Many experts believe that the lower levels of Vitamin D, which is accumulated in the body from the sun, can also influence your weight. Eating more fish or exposing oneself to some sunlight can gain this vitamin

NB: please consult yout GP to check If your melatonin levels are low before adhering to any of the above suggestions *

We tend  to consume higher amounts of fatty and energy dense foods due to dissatisfaction or unhappiness caused by the cold and dark weather . Eating such foods  raises your blood sugar levels up drastically only for them to plummet quite quickly  and then needing more energy again.  This oscillation of blood sugar levels aids in fat deposits

 Now you know WHY  so HOW can you prevent this?

Keep up your training in winter 

Keep moving or even sign up for a fun run ! 

We are not creatures of hibernation and like most animals who fast during winter , we don’t just become inactive but are likely to eat more! Some benefits of winter training you may not have known 

1. Winter is the optimal weight loss season . If you need to burn some calories winter is the best time. If you're cold your body will speed up your metabolism to help keep it warm and in turn burn some calories.
2. When we become less active your muscles atrophy or shrink and your metabolism slows down.
3. If you train outdoors leading into winter and during , you will acclimatize to the changing seasons. Crispy mornings  wont seem so cold and it will take you less time to warm up. Imagine the justice you will be doing to the climate by reducing your carbon foot print and getting out of the heated house! Might even go as far to say you'd save at least an hour off your heating bill.
4. Winter training will improve your cardiovascular system , muscle endurance , mental discipline and increase weight loss .

Remember you are what you eat and you will reap the benefits of winter training coupled with good nutrition. 

Having said this its also important to listen to your body if  you re feeling unwell or feel a cold brewing allow your body to rest , be mindful of the weather if you re going to train outdoors …its makes no sense training in the bucketing rain only to fall sick and impede your winter training routine!

Find your balance and as Nigel Marsh , Author of 'Forty , Fat and Fired' :

We need to approach  balance in a balanced way .

If you are concerned about your melatonin levels or fatigue. I recommend having a chat with Dr. Anjana Arunachalam of Eora Wellbeing. 

 Have a great week and happy Training ! Next post will be a few healthy Winter Warmer recipes :) 

Taking a break

Relaxing in Khao Yai

Hi my name is Shantini Iyngkaran and It has been nearly four and half months since my last post. And I feel terrible, of course that would be my opening line to bloggers anonymous if there were such a thing!

 No , I didn't forget about the blog or my readers , it was at the back of my mind everyday . I would think to myself that I needed to allocate time to write a new post.But that time never came. Now I sit here in the living room of my best friend's family home in Bangkok and finally have the "time" to write to you .

 Since starting Energia last october ,  it has been a whirl wind of a journey.  Running a business has been like being a participant in the Great Amazing Race for me. Except my finishing line isn't so tangible.It has  been adrenalin pumping with new challenges each day demanding creativity , endurance and leadership. The perks of this business is undescrible. As my best friend keeps reminding me . I'm helping people make a difference to their lives and what greater satisfaction can one get . It's almost admittedly addictive to be able to just give your time to help those especially where you know it's going to impact the most.

 However running on adrenalin is not good and I of all should know this . I ignored the first flags and by the end of May my body had enough and decided to slow me down ! I realised as I was telling one of clients that she should strongly consider taking a break ...that perhaps I needed to do the same too. 

We all get so caught up in this thing called life , running around , meeting deadlines , setting goals , trying to fit in , trying to find ourselves . We are constantly on the go go go ...but sometimes all we need to do is take a step back, get some perspective and a break .

 Think about it. Im sure you may answer affirmative to one or more of these questions. Do you wake up in the mornings still tired despite a good eight hours of sleep? Or wake with that uneasy and anxious feeling ?  Do you suffer from brain fog, feel demotivated and resort to food or alcohol for a pick me up ? Do you feel like its ground hog day everyday ? Find it hard to say no to a night out or dinner with friends when really you just want to go home and sleep? Do you feed your body with caffeine to keep you going all day ? Or struggle to sustain relationships because you just don't have the time?  Im sure I can continue on this question spree but I think you see what Im getting at .

The reality is ....that its not reality at all.  We got stuck somewhere between creating our lives  and living it and I personally haven't found such clarity than from taking a break . A proper one , disconnected from my perceived reality.

Although my break from my blog was unintentional , my break away from life was and as I leave Bangkok tomorrow to return to Melbourne ...I feel renergised , balanced and excited .  Spending time with my best friend, taking a road trip to the East of thailand , shopping , pampering it up with massages/ facials and of course I cant miss out on my work outs ..has done a world of good to me !

Facials @ S Spa

Keeping up the fitness

Chilling out 

 And has now inspired me to encourage you all to take a break  !Im not suggesting we all book a flight to Thailand but you can unplug anywhere ..

For those of you living in my home town Melbourne my favorite places to really disconnect have been

Mt Dandenong Ranges

Olinda ( The Candle Light Cottages are my favorite) http://www.candlelightcottages.com.au

Healesville :Lyrebird Cottages ,another one on my top 5 Victorian get aways http://www.lyrebirdcottages.com.au

or if you really need to get out , book a flight ..anywhere ! Maybe Pico Iyer might be able to reason with you as he explains why we travel ...

We travel, then, in search of both self and anonymity—and, of course, in finding the one we apprehend the other. Abroad, we are wonderfully free of caste and job and standing; we are, as Hazlitt puts it, just the “gentlemen in the parlour,” and people cannot put a name or tag to us. And precisely because we are clarified in this way, and freed of inessential labels, we have the opportunity to come into contact with more essential parts of ourselves (which may begin to explain why we may feel most alive when far from home).

http://www.worldhum.com/features/travel-stories/why-we-travel-20081213/

Obstacle # 4 : Injury

It has happened to the best of us .. well really to all of us at some point ! Over exercising, poor technique, even the lack of basic coordination and we find ourselves with an acutely demotivating injury. It throws a spanner into the works, messes up your weight loss or fitness development routine and mostly changes your attitude !

Call me out if I'm wrong here but it usually starts with a bit of disappointment when you realise your injury will be an impediment, especially when you have just gotten into your groove and started to see results. You prep yourself and tell yourself it's okay, just a bit of rest and time and you'll be back hammering the pavements or punching those focus pads. Then perhaps a couple of weeks pass and the frustration sets in, recovery is taking longer than anticipated....perhaps that little 10km ( light jog) you snuck in may have set you back a good week! You let go bit on the nutrition and start to get comfortable in the semi sedentary nature of this situation! By this time - your attitude has shifted from I can adapt to this struggle to hmm I can get used to this exercise free zone just out of pure laziness and lack of endorphin rushes!

The funny thing with most of us  is when our life isn't going where we want it to be we overcompensate in some other area..and in my case and like many others I have sustained an injury.

My present Injury has been my motivation for this blog! Prior to Christmas my chronic bursitis flared up, after one unwanted and painful cortizone jab into my Bursa I was ready to sit back and let the healing process begin. I did the maths .. if my energy output was to decrease that means I needed to reduce my input.. so I need to keep my diet clean and low! The timing couldnt have been better with the festive season & holidays abroad not only was my routine out of whack but so was my motivation and self control.

I am realist, I know what I should do but sometimes I just dont and then I face the consequences. So I sit here now, joining the masses as they try to shed the "Jolly Weight"! Undeniably I should probably know better since I am a Personal Trainer and having been in this situation several times.I could have prevented this ... inspired by a few friends and clients who have been affected by an injury here are a few tips to keep the weight off and even lose it with an injury !

NUTRITION

As your energy expenditure would be less than when you are fully active & injury free it only makes sense the amount of energy (i.e.food) you input should reduce.For those conscious calorie counters aim to reduce your daily intake by 500-600 calories per day.

Aim for 6 small regular meals rather than 3 big meals, it will help regulate the blood sugar levels and curb those cravings in between meals.

Avoid low nutritional value foods such as refined sugars and carbohydrates, more lean protein and green vegetables are rich in nutritional value and lower in calories per quantity.

EXERCISE

Most injuries rarely stop us from exercising completely. There are always alternatives. Of course depending on the severity and location of your injury, please consult your medical practitioner before you begin anything!

Generally for lower body injuries - cycling, boxing, deep water running & aerobics, even yoga are high intensity but low impact options.
For upper body injuries - the stationery bike if you have access to one or at a gym, jogging or brisk walks with hill repeats ( walking up a hill and back down repeatedly)

Of course weight training both body weight and resistance training will also help maintain muscle strength and should be incorporated to assist in the injury.

ATTITUDE

Remember by honouring your body and allowing the injured area to rest you will be back in action in no time. Like most struggles; injuries too are transient and  90% of the time will pass . It is easy to indulge in self pity and frustration . Life is full of hurdles but the sooner we realise that we can manage and adapt to them , the easier it will be to get through them!

Now that I have given you the fact sheet version of what to do. I want to go a little deeper! If many of you have a tendency to indulge in emotional eating , then you need to start changing your relationship with exercise. The most common way to incur an injury is by over exercising. If you are over exercising there generally is an eating issue behind it.  If you fall under this school of thought " I can eat whatever I want because I will burn it off" then you are misusing food and hurting your body!Present day lifestyles puts us more and more in situations of unhealthy indulgences but we always have a choice.

So if you have an injury or if this isnt the first time - start with WHY? and HOW? did I sustain this injury, be honest with yourself and work through the above tips!

Be creative , find your alternative and make friends with your injury !

Happy exercising !

Change

Substitution , alteration , difference , modification , transformation are all different words commonly used for one .. Change ! As November quickly passes we are soon in the final month of the year. Where individuals commonly suffer a particular disorder which I like to call "Changeitis". This annual epidemic occurs predominantly in the month of December and the early weeks of January. As the year ends , there is increase drive to make changes for the new year ..well at least a strong intention to do so.  I have to admit I am an acute sufferer of this particular ailment . With excitement I purchase and prepare myself for this epic change I have envisaged - some may refer to this period as also procrastination! Come crunch time and I hear this little voice in my head say...." hmm this is  a little hard " or " I dont think i can really implement this change, gosh this is too hard" and I might surrender to my Inner critic and another resolution may go to the side! 

The funny thing is ( which I learnt from a wise soul while on a 5 day Vipassana ) we are constantly changing. As Pema Chodron says 

"We are continually changing , impermanent , dynamic beings "

As human beings our cells are constantly dividing ,our muscles are growing , at every moment there is change which I am just not present to ! 

We are as constant as a train station - we are already and always changing we just dont realise it! So if you think about it ,  if we are innately changing  then intentional change really isnt impossible! We just need to harness and support the change ! Your change can be  career orientated , relationship based or personal spiritual growth..what ever it is here are a few tools I find that help me and please feel free to share your change tools :)

• Identify and Place your Intention 
•  Get your vision right  Just like in project or business planning you need a mission and vision statement , write yourself one! 
•  Set yourself realistic and honest goals... no one is judging you so take it at your own pace.
•  Build a team around your goal! Get a close friend or partner on board to cheer you on and keep you accountable. Surrounding yourself with individuals with the similar goals will help too. 
•  Self loving and gratitude! Make sure to let yourself know you are doing a great job!
•  The "Edge" Strategy When struggle approaches ask yourself what am I going to do? .. am I going to create a story about this struggle , stare at others , space out or abandon myself? Remember like each moment passes so will the struggle! 

I recently discovered this AWESOME online goal setting program ! Totally appeals to my earthy side ! Mindbloom fuses inspiration and goal setting by taking you into a your own garden of possibility. Through an interactive story line , Mindbloom helps you create your vision and connects you with the inspiration and tools you need to achieve your goals. I love the symbolism of the Tree of Life and how you can identify the areas in your life that are most important to you! This program helps you set goals that speak to you who you are and provides the support through social integration! 

 www.mindbloom.com

Happy growing ! 

The Healthy dining experience

I have recently been asked by a few of my clients " How do I combine my new nutritional choices with my social life of dinning and wining? ".I remember on my own weight loss journey , I dreaded eating out because , one I felt like I had no control over my food source , secondly the scrutiny I was subjected by family and friends for opting healthier options or reduced portions and thirdly the temptation ! 

I soon realised that this was detrimental to my social life ,as spending friday nights at home really did no justice for me on the dating scene! The trend now is fine dining , rich foods , full bodied wines and guilty deserts.  More so than ever we are eating most of our meals outside our own kitchens. This means very often we don't know who is making our food or what exactly is going into that salad. 

Nonetheless there shouldnt be a fear of the menu or  dining out. In life we always have options  which I realise now and so the same goes for when you are reading the menu.  I am now very much over my fear of eating out and have a stress free meals with some great company!

Here are few tips that will help you stay on track while being able to enjoy a lovely meal with friends and family! 

1. Location Location Location 

If possible find restaurants and cafes which accommodate to some healthy eating choices. If you have no say in the choice , most menus are available online , have a quick squizz , see what your options are and be creative. 

2. Modify , alter  and recreate 

Many restaurants will take your dietary needs into account! Dont be afraid or hesitate to request anything on the menu to be prepared in a more diet-friently manner ,request items to be made without butter or oil if possible. Even ask for sauces or dressings to be served on the side . It is highly unlikely you will be denied , a happy customer always returns :) 

3.  Entrees are your best friends 

Portion control is a must , the easiest way to do it is by ordering entree size meals. If you re too peckish to be satisfied with a starter , order a side salad. The fiber rich vegies will fill you up. Alternatively order a soup which is filling . Just stay clear of cream based soups, the clearer the better! 

Often eating something small like a piece of fruit or drinking a glass of warm water with lemon 30 minutes before a meal will help with portion control.

4. Substitute or abstain

Ask to substitute high fat items such french fries with baked potatoes or grilled , steam veggies. Bread glorious bread , its comes out nice and warm , smother a bit of butter - god it tastes great doesnt it ! Watch out for the bread rolls and bread sticks , they definitely clock up the calories and also probably not so great for your digestion either! 

5. The Holy Water 

Unfortunately wine , beer , cocktails or even shots count in our calorie intake ! And can also inhibit us from making the right healthy choices! However 1 accompanying glass of wine is often deserved :) 

Here are a few easy rules to help your waist but please your palette ! 

1. Opt for steamed, poached, roasted or baked fishes or chicken - Salmon is a great source of Omega 3. 
2. For sauces stick to wine or thinned stock based sauces. Avoid butter , Bernaise , Mornay or sauces that sound creamy.
3.  Choose salads with spinach or romaine , the darker the greens the better :) 
4. Breads  - avoid croissants , biscuits , potpies, quiches and pastries. Choose hard rolls whole wheat buns or pita bread. 

Salad Bars 

•  Be careful of potato and pasta salads , bacon bits and marinated vegetables or olives ( drenched in oil)
• Choose dark leafy greens , raw vegetables , lean meats and cottage cheese 
• Light salad dressing in small amounts or use avocado or olive oil instead
• Nuts and seeds in moderation are great to add body to the salad 
• Baked sweet potatoes are a great alternative to a hot spud!

Chinese 

• Small portions of plain white rice 
• Avoid fried rice or noodles - rice vermicelli  or soba noodles are better than egg noodles 
• Many items can be made to order so once again be creative and request for smaller amounts of oil
• Choose items with large portions of vegetables and leafy greens 
• Choose steamed fish over fried 

Japanese 

• Miso soup is great 
• Choose Soba noodles over udon 
• Brown sushi is a preferred choice 
• Sashimi is a fantastic source of protein and very healthy
• Avoid tempura and battered items

Indian

• Go for Tikkas , Tandooris, curries made with masala or tomato paste - avoid creamy sauces 
• Opt for Plain rice or chappati rather than Naan ( plain or garlic) 
• Pappadums are better starters than samosas and bhajis 
• South Indian Idly and Sambar is a very nutritional meal if available

Italian

• Pasta with red sauce is a great choice unless the sauce has high fat meat such as sausage.
• Avoid cream sauces such as Alfredo or butter sauce as well as parmigiana, beef lasagna, cheese sauce or filling, pesto, carbonara, sausage dishes and garlic bread.
• Opt for the fish of day or soup i.e. minestrone 

Pizza

• Vegetable pizzas can have half the calories of the “works” type. 
• Ask for extra vegetables to replace the meat on pizza. 
• You can request 1⁄2 of the cheese as well.

And now my favourite part Desert ! The irony behind this post is I just had a small portion of Cookies n Cream Ice cream while in the comforts of my home . If you know me by now I am not about deprivation ! and a little bite of desert will not set the scales off. This is not your "Get out of eating healthy " pass.. you ve done so well so far so lets not go all out and splurge on the double choc warm fudge brownie ! 

Some options

•  Fruit , especially berries jam packed with anti oxidants are fabulous so long as they are not buried under whipped cream or syrup 
• Sorbets or frozen yoghurt are great alternatives to ice cream , but be weary of the sugar content 
• Opting for  skim /soy latte or cappuccino or even a tea is great if you really can resist.

Sharing is caring , and its always great to order a desert between a a few of you , stops you single handedly demolishing it on your own and  means you get a little something delicious to put your sweet tooth to bed! 

WebMD - has a simple and succinct slideshow on healthy eating when dining out ! If you get a chance check it out  

http://www.webmd.com/diet/healthy-holiday-eating-10/slideshow-healthy-eating-out

Remember this is just a general overview  , as I always say each body is unique and your dietary needs and requirements will vary . If you'd like more personalised and detailed information about your eating out options 

Hop on to www.energialifestyle.com and give me a buzz ! 

Happy Dining :)