Author: kiz489

Quinoa and brown rice Mediterranean salad with pomegranate, feta and toasted pine nuts 

Cooking, healthy recipes
  • Quinoa and brown rice Mediterranean salad with pomegranate, feta and toasted pine nuts 
  •   
  • Ingredients:
  • 300g quinoa
  • 200g brown rice
  • 1 brown onion, finely chopped
  • 100g feta cheese, crumbled
  • 200g pomegranates seeds 
  • 80g pine nuts, toasted
  • 1 1/2 tsp each of coriander, cumin, paprika & tumeric
  • 1 clove of garlic,crushed
  • 1 teaspoon of minced ginger 
  • Pinch of saffron strands
  • juice of 1/2 a lemon
  • 1 tablespoon of massel vegetable stock powder (with 2 tablespoons of hot water)
  • 1 tablespoons of extra virgin olive oil
  • Pinch of maldon sea salt
  • Method:
  • Cover quinoa & brown rice in water and bring to the boil, stir and reduce heat and leave for 20min. Remove from heat add saffron strands, stir and let sit for a further 5min, drain and fluff the quinoa & rice,
  • Meanwhile, add onion, 1/2 of each of the spices, garlic, ginger & olive oil to a fry pan and cook onion until golden and aromatic. Set aside,
  • Quickly toast pine nuts and set aside, 
  • Add remaining spices, veggie stock and stir through until well combined,
  • Stir through all of the remaining ingredients & onion mixture and let cool,
  • Serve as a side or add lamb strips for a hearty meal. 
  • As always, Enjoy! 
  • Kiz x

What is Power Vinyasa?

Uncategorized

What is Power Vinyasa?

So last week I came across the new yoga spot in Mudgee run by Randi Thraves.. No seriously, it’s called ‘The Yoga Spot’, the class I participated in was Power Vinyasa. 

So what is Power Vinyasa? 

Well it’s a form of yoga that is fun, high energy flow of moves from one pose to the next connecting with your breath. The class is held in a heated room (but not ridiculously hot, today it was raining outside and the room temp was 31degrees.. Delightful!) which can work you into a serious sweat if you push yourself. The flow works on building your strength, flexibility, balance, cardio and physical and mental stamina all one class. Things then start to slow down –  you hold poses for longer, Randi speaks in such a calm tone you improve your own self awareness and mindfulness in class.

Why I enjoyed it:

– You Build up some serious strength:  all those chaturanga’s (tricep push-ups will be the death of me) hugging the elbows in, Warriors, Half moon poses, You’ll be finding muscles you never knew you had. 

– Every class is different:  I have been to 2 of Randis classes and she has said she likes to change it up. Both classes were different but challenging. What I enjoy most is the warm room makes you fully aware of how much your flexibility improves when your muscles warm up. Because the classes are different, you’re constantly learning new strengths about your own body. 

– The group energy: The classes focus on breathing and movement in harmony. As the class breathes together under Randi’s guidance, it’s a quite nice feeling of relaxation and group energy which elevates you and creates calming and positivity in the room. You walk out feeling great, grounded, positive and realise how the little things stressing you are quite little. (The rain this morning, plus being a Monday, had me quite flat this morning, I have so much energy after class, hence the reason behind writing this)

– The classes can be adapted for everyone: I noticed there was a variety of levels of experience in the class, Randi was able to modify all movements to be suitable and still challenging for everyone, even a lady that was 26 weeks pregnant (not going to lie, I was slightly embarrassed how much more flexibility she had than myself… Seriously, she’s amazing!

Anyway, if your looking for something new, challenging or just want to find out for yourself, give power vinyasa a crack and you won’t regret it.

Get Bending, stretching and be happy week lovelies. 

Kiz

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The Core Muscle Strength & Stability Test

Fitness, Strength

The Core Muscle Strength and Stability Test

This is an easy way to building core strength, but also a great way of evaluating your core strength. 

The Core Muscle Strength and Stability Test is a way to determine your current core strength and gauge your progress over time.


 


The Core Muscle Strength & Stability Test:


Objective: To test

 and to gauge improvements of an individual’s core strength and endurance over time.

 

Equipment:

  • Flat surface
  • Exercise Mat or comfortable surface 
  • Watch or stopwatch on phone  (needs second counter)

Conducting the Test:

  1. – Position the watch or phone in eye line where you can easily see it.
  2. – Start in the Prone Hold/ Plank Exercise Position (forearms on the ground)
    **Hold for 60 seconds**
  3.  

    start plank

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  5. – Lift your right arm off the ground
    **Hold for 15 seconds**
  6. – Return your right arm to the ground and lift the left arm off the ground
    **Hold for 15 seconds**
  7. – Return your left arm to the ground and lift the right leg off the ground
    **Hold for 15 seconds**
  8. – Return your right leg to the ground and lift the left leg off the ground
    **Hold for 15 seconds**
  9. – Lift your left leg and right arm off the ground
    **Hold for 15 seconds**
  10. – Return you left leg and right arm to the ground
  11. – Lift your right leg and left arm off the ground
    **Hold for 15 seconds**
  12. – Return to the Plank Exercise Position (forearms on the ground)
    **Hold this position for 30 seconds**

Results:

  • Good Core Strength
    If you can complete the test fully, you have good core strength.

• Poor Core Strength
 If you can not complete the test fully, your core strength needs improvement.
Poor core strength results in spinal instability, pelvic instability which results in unstable movement during functional movements. This can lead to lower back pain, pelvic/hip pain as a result of poor biomechanics, which can lead to serious injury.
  • If you are unable to complete the test practice the routine 3-5 times each week until you improve.

The Core Muscle Strength & Stability Test was designed by Brian Mackenzie, a senior athletics coach with UK Athletics.

Homemade raw coconut, hazelnut & goji berry energy muesli bars  

Cooking, healthy recipes

Homemade Raw Coconut, Hazelnut & Goji Berry Energy Muesli Bars  

  

Ingredients:
1/2 cup of dried goji berries, 
1/2 cup of hazelnuts, crushed.

1/3 cup of desiccated coconut 
2 tablespoons of chia seeds
1/4 cup of pumpkin seeds
1/4 cup of sunflower kernels
1/3 cup if psyllium husks
1/2 teaspoon of cinnamon
1/2 cup of rolled oats
1 cup of dried dates, 
3 tablespoons of honey,
2 tablespoons of coconut oil & 
2 tablespoons of water.
Method: 
Line a baking tray with baking paper,
Add all ingredients into a bowl and combine using your hands,
Transfer mixer into tray and pack down firmly,
Refrigerate for 2 hours and then cut into slices.
Best stored in an air tight container in the fridge.

Kiera’s Slow Cooker, Flu Fighting, Madras Curry

Cooking, healthy recipes

Kiera’s Slow Cooker, Flu Fighting, Madras Curry

  

With the cold weather upon us, cold and flu season is setting in. To combat, try this immune system boosting recipe, packed with nutritious herbs and spices that act as anti-inflammatories in the body. So delish, and so good for when you are feeling run down.

Serve as is or with brown rice or quinoa.

Ingredients:

Serves 4-6

  • 500g Chicken breast, diced 
  • Kiz’s Madras curry paste (recipe below)
  • 1 brown onion, chopped
  • 1 leak, thinly sliced
  • 4 celery sticks, chopped
  • 1 carrot, chopped
  • 1 medium head of broccoli, chopped
  • 1/2 head of cauliflower, chopped
  • 1 handful of green beans, chopped 
  • 1 can of chickpeas, drained and washed 
  • 4 tomatoes, chopped
  • 2 tablespoons of organic tomato paste
  • 1 Cup of water     
  • Parsley                           

Method:

1. Mix madras curry and lightly sauté before adding to slow cooker

2. Sauté onions and leak till golden then add to slow cooker with all the chopped vegetables, tomato, chicken and water.

3. Leave on low heat for 6-8 hours or high for 3-4 hours.

4. Serve with brown rice or quinoa with chopped parsley.

KIZ’S MADRAS CURRY PASTE

 

Ingredients:

• 2 tablespoons roughly chopped ginger

• 3 garlic cloves, roughly chopped

• 1 tablespoon mustard seeds

• 2 long red chillies, roughly chopped

• 3 tablespoons Olive oil

• 3 teaspoons ground cumin

• 1/2 teaspoon ground coriander

• 1 teaspoon turmeric

• 1 teaspoon ground nutmeg

• salt to taste

 

Method:

Place all ingredients in food processor or mortar and pestle and process until it forms a smooth paste.         

Sautéed cauliflower & baby spinach salad with pine nuts, pumpkin seeds & tamari sauce

Cooking, healthy recipes

Sautéed cauliflower & baby spinach salad with pine nuts, pumpkin seeds & tamari sauce


Ingredients:
1/2 head of cauliflower, chopped 
3 handfuls of baby spinach leaves
2 gloves of garlic, crushed
1 teaspoon of ginger paste
1 teaspoon of paprika 
2 tablespoons of coconut oil
Squeeze of lemon juice
2 tablespoons of Tamari sauce ( low salt soy sauce)
Handful of pine nuts & pumpkin seeds
Method:
Heat coconut oil in fry pan and add garlic & ginger  and cook until golden,
Add chopped cauliflower and paprika and  stir for a few minutes
Add nuts and seeds and cook for a further 3-5 min whilst tossing regularly,
Add baby spinach, lemon juice & Tamari and mix well till spinach has wilted.
Serve whisky warm as a side dish or on its on for a light lunch.

Brown Rice & Quinoa 

Cooking, healthy recipes

  

This is an easy go to meal. Full of nutrients, protein and not to mention FLAVOUR! 

Ingredients:

– 1/2 Cup of quinoa 

– 1/2 Cup of brown rice

 – 1  Tablespoon of vege stock

– 1 tsp each of paprika, cumin, turmeric.

– 1/2 tsp of ginger, cayenne pepper & cinnamon.

– 1tsp of fresh chopped garlic.

-squeeze of lemon juice and splash of olive oil

– small handful of lightly toasted pinenuts, pumpkin and sunflower seeds. 

– 50g Danish feta 

Add rice & quinoa to saucepan and bring to boil for 15-20min till water reduces, turn heat to low.

Add – tablespoon of vege stock,

When rice is cooked, add garlic, ginger and stir through for a few minutes.

Remove from heat and add spices, seeds & lemon juice.

Just before serving add feta and gently stir.

Serve.

You can add baby spinach, pumpkin, chicken to make this a healthy and heart dinner.

Build-a-Booty Workout

Fitness

Build-a-Booty Workout

Build a booty workout video

  

Challenge yourself and really work those glutes and thighs in this great workout 

Exercises:

1⃣- Cable pull throughs

2⃣- Smith machine single leg bridges

3⃣- Smith machine Donkey kicks

4⃣- Single leg knee ups with weight 

10 reps (each leg for 2⃣, 3⃣& 4⃣) x 3-4 rounds. 

1⃣ using 60-80lb, 2⃣&3⃣ using 10kg on smith machine bar & 4⃣ using 8kg kettlebell 

Give it a go!