Put away your scales ! I MEAN it !

Now !
 



This blog is a simple and easy one. It relates to a fun game of hide and go seek.

What I'd like you to do is to take your bathroom scale and hide it in a cupboard far away from it's current location. Now the only time to seek it is when you need to measure the weight of your suitcase when you're off on your next vacation to avoid overweight fees. Chances are your bag will be light as you will only be needing a few clothes to show of your hot body in bikinis or shorts !

What I'm going to tell you may astonish you but unless you are a competitor in a weight-classed sport (wrestling, weightlifting) you surely do not need to get on a scale frequently. In fact it can hinder your physical progress and your mindset.

Let's talk about why.

Weightloss is becoming, if it is not already the centrepoint of many people's lives. It is not just women but increasingly more and more men are stepping on the scales now too. We alll know to be healthy and happy we need to implement and maintain a sustainable happy food environment, drink plenty of water, restistance train and improve our cardiovascular health. However, a quick fix is still viewed as a positive in our ever-increasing consumable world.

We are not thinking fat loss anymore as we should be but instead have reverted to the scales in a desperate attempt to drop kilos or pounds quicker than ever. Increasing diets and fitness-related supplements and calorie reducing programs are generally designed to help you lose a bunch of water weight in a short period of time. Any layman can lose up to 20 pounds of water in under 2 weeks but if you are educated and genuinely interested in losing body fat, you will begin to wonder why you may have lost muscle, energy and your pay packet instead of body fat ! Following your few weeks of harsh diet change and supplements you may plateau or need to drop your caloric intake further just to counteract bodily changes (ie. hormone levels).

It's important to note that some diets and programs may actually also lead to a body fat increase but because you are watching the number on the scales decrease and have dropped a pant size (for now) the fact that your body is depleted and really just dropping water weight instead of becoming healthier is irrelevant at the time. Watch the ingredients in weight loss products, they may be clogging your digestive path and without proper digestion and absorption, long term body fat loss will become increasingly challenging.

So with that said, weight loss is very different to fat loss. You can lose both water and muscle at a much faster rate than you can lose body fat.

A perfect example is the Biggest Loser show where contestants compete to see who lost a higher percentage of "bodyweight". Since the contestants are so overweight to begin with, weight loss in the beginning is easy with a quick calorie cut and going to be hightly related to water and fat loss. However, once they reduce some size, it becomes more challenging. The reason ? They are gaining muscle at the same time which weighs alot more than fat so they can’t possibly continue to lose 2% per week! It’s basic math.

Now let's talk about BMI, the Body Mass Index, unnecessary stress put onto the public by the medical industry. All the BMI tells you is if you are carrying excess weight for your height. Most athletes do as they have more muscle mass and they don't have a lot of body fat (which weights very little). They are healthy, fit individuals however are noted to be too heavy and therefore unhealthy.

If you had 7% body fat, the scale would not tell you that. It only tells you how much water weight (generally caused by dehydration from sugars and salt) and muscle you are carrying.

SCALES ONLY TELL YOU HOW MUCH YOU WEIGH.

Remember, water weight can fluctuate daily. Checking scales regularly sounds exhausting !

What we should be looking at is our body fat percentage. You can buy your own do it yourself accu measure body fat tester at  http://www.accumeasurefitness.com/products/fattrack.html. Remember every body fat testing device differs so ensure you are using the same device each time and you are using it in the same manner.

SO, with all this being said.. It's now TIME to go hide your scale and start paying more attention to the mirror, your clothes, a tape measure, body fat tester and the quality of food you are putting into your body.

Remember looks aren't just related to weight gain/loss or body fat percentage. Good clean whole foods can help you gain muscle for tone or building, lose body fat and fluid retention and will also leave your skin glowing, hair shining, eyes brighter and your smile wider !!



I promise you will be healthier and happier :)

Always committed to your success,

Marissa

Take Supplements Into Your Own Hands !

Vitamins and Supplements - What are they really worth ?

 

As a large array of pills now fill the shelves of pharmacies, health food stores, webstores and even general stores..

most households down a number vitamins and other supplements daily without a thought. This is largely due to their ease and availabilty, an abundance of information for the promotion of these products, heavy marketing campaigns and testimonials by trusted professionals.

Certainly supplements may play a part in optimizing our health, though it's important to think about whether the majority of these products really are enhancing our health and cleansing our bodies or whether a few small changes to our daily intake with proper nutrition could see us reaping even more rewards !

Harvard Health discusses Vitamin Supplements and discusses whether they are really improving our health:

*Exerpt from the Healthbeat report -
"Do vitamins and other supplements live up to their promise?"

Dietary supplements are wildly popular. Over one millions Americans take at least one supplement. The attraction is understandable. Many people want to optimize their health and well-being. The supplement industry has a strong financial interest in meeting this need and promoting their products. But manufacturers do not need to prove the purity, strength, safety, or effectiveness of supplements. And the law does not require proof that claims on the label are true.

A recent issue of the Harvard Men’s Health Watch gives readers an overview of the evidence (for or against) several popular supplements, including vitamin D, selenium, St. John’s wort, and multivitamins. Harvey Simon, M.D., editor of the Harvard Men’s Health Watch cautions readers, “Consumers should always keep an eye out for new study reports. Recommendations will change as scientific studies trickle in. Unfortunately, in most cases, the studies have failed to confirm our hopes, though there are exceptions.”

Despite their popularity, there is no evidence that multivitamins enhance health or prevent illness. In fact, both the U.S. Preventive Services Task Force and a National Institutes of Health State-of-the-Science Conference concluded that multivitamins do not offer protection against heart disease or cancer. In contrast, research suggests that fish oil supplements may be beneficial for people with heart disease.

Dr. Simon recommends a thoughtful and careful approach. “It is often hard to balance sober scientific reports with the simple, hopeful promises of well-marketed vitamins and supplements.” The Harvard Men’s Heath Watch offers some tips for doing just that.

Watch for extravagant claims. If it sounds too good to be true, it usually isn’t true. Take testimonials and endorsements with a grain of salt, especially those from celebrities. Even the most sincere, well-intended recommendations offered by friends and relatives without financial incentives can’t establish a product’s safety or efficacy.

It isn’t true that “if a little is good, more is better.” In fact we have learned that even the most harmless sounding supplement can have unintended negative effects.

Beware of meaningless terms. The list includes “all-natural,” “antioxidant-rich,” “clinically proven,” “anti-aging,” and other vague but seductive claims that a product can work wonders. Even if you take supplements, be sure to eat well, exercise regularly, and work with your doctor to keep your cholesterol, blood pressure, and blood sugar in good control, advises the Men’s Health Watch. Tell your clinicians about any and all supplements you take; full disclosure is important, particularly since supplements can have adverse interactions with medications.

Not sure where to begin? Your best bet is to eat as clean, pure and natural as possible. Consuming organic or home grown produce or taking the time to seek out fresh natural produce will help not only your digestion, absorption and nutritional intake but you will also see the difference in your energy levels, skin, hair, heart health, circulation, may prevent past, present or furture illness and increase your overall sense of wellbeing.

If you know you are not meeting your daily requirements of vitamins and minerals, a supplement may be beneficial to you. It's super important to discuss your needs with a health professional such as a nutritionist, naturopath or natural doctor prior to starting on any supplement plan. Don't just take the label or someone elses word for the health of your body, take your health into your own hands and decide for yourself whether a synthesised product of any kind is right for you.

Decide now to find out exactly what you are putting into your body each day and make the changes to need to improve your overall well being.

Your body will thank you for taking the time and making the difference !!

Always committed to your success,

Marissa

BEST Sugar Free Easter Recipes !

4 BEST Sugar Free Easter Recipes !

WHY miss out on all the fun of Easter just because you don't want to eat high fat/sugar foods !

Enjoy these gorgeous healthy recipes. You'll no doubt be the talk of the weekend :)

I honestly don't think Easter has ever been so exciting !!

1. Love Heart Eggs - Sarah Wilson

Imagine waking up to these special hearts on Easter morning. The kids will love it and they're not just for them :)

2. Sugar Free Easter Bunny Cookies - Elana's Pantry

This recipe comes from Elana's Pantry, a gluten-free blog.

Sarah Wilson discusses it on her page and suggests swapping the agave for 2 tbsp of rice malt syrup (one of the healthiest sugar syrups available). You could alternatively swap the agave for 2 tbsp of 100% stevia extract for a healthy treat and fewer calories.

• 1 ¾ cup blanched almond flour
• pinch celtic sea salt
• 2 tablespoons grapeseed [or olive or macadamia - Sarah] oil
• 2 tablespoons agave nectar
• 1 tablespoon vanilla extract
• 1 tablespoon lemon zest (packed)
• 1 tablespoon poppy seeds

In a large bowl combine almond flour and salt. In a smaller bowl combine oil, agave, vanilla and lemon zest.
Stir wet ingredients into dry, then work in poppy seeds. Roll dough out to ¼ inch thick.
Cut out little bunnies with a bunny cookie cutter. Bake at 180 C for 6-8 minutes, until golden brown around the edges.

3. Paleo Breakfast Bread

When hot cross buns are all the rage, tempt yourself with this yummy grain-free bread !

• ½ cup almond butter
• 2 eggs
• 2 tablespoons honey
• 1 teaspoon vanilla extract
• ¼ teaspoon stevia
• ¼ teaspoon celtic sea salt
• ¼ teaspoon baking soda
• 1 tablespoon cinnamon

In a large bowl, with a hand blender, mix almond butter until creamy. Mix in eggs, honey, vanilla and stevia. Add salt, baking soda and cinnamon. Mix well with hand blender until all ingredients are combined. Transfer batter into a well greased 8x8 inch pyrex dish. Bake at 325° for 12 to 15 minutes.

You could even add a little raw cacao to the mix to add a chocolate flavour !

4. Easter Egg Salad

This clean easter recipe is from the Clean Cuisine website.

• 2 pastured organic eggs, hardboiled and chopped (see directions for how to hard boil eggs below)
• 2 tablespoons store-bought hummus (look for one made with extra virgin olive oil)- and no additives
• 1/4 teaspoon Dijon mustard - 100%
• 1/4 cup finely chopped parsley (if not serving to kids try fresh tarragon instead)
• 3 tablespoons finely chopped sweet pickles
• 1/4 cup finely chopped celery
• Sea salt, to taste
• Freshly ground black pepper
• Optional: 2 tablespoons finely chopped sundried tomatoes, marinated in extra virgin olive oil

1. In a large bowl, combine the egg, hummus, mustard, parsley, pickles, celery and salt and pepper. Mash well with a fork or wooden spoon. Stir in the sundried tomatoes if using.

2. Serve on crust-less bread as a sandwich or over crisp lettuce as a salad.

You might like to use spinach and rocket as a greens base and pour the salad over the top !

Have a fun, safe and healthy Easter Weekend !!!!! :)

Marissa

Secret Bircher Muesli Recipe

 Hi friends !

This recipe was specially created for one of my lovely Online Program clients to assist with breakfast ideas.

I am sharing it after numerous requests and interest from my wonderful group at our Fitness and Nutrition lecture this morning. 

Enjoy !!

BIRCHER MUESLI Recipe

Ingredients

Muesli

2 tbsp raw macadamias

1 pear or apple pulp from juicing or whole fruit shaved

2 tbsps raw pumpkin seeds

Small handful of berries (or sultanas/raisins)

Half tsp cinnamon

½ banana

Pinch of shredded coconut

½ cup organic rolled oats (optional)

Milk

1 cup almonds or brazil nuts (or nut of choice)

2-3 cups of water (add slowly depending consistency)

Dates can be added for sweetness.

Place all ingredients in a bowl. If you are preparing for the next day and would like to soak overnight, you may wish to leave banana out until the morning.

Soak your nuts if possible for 1-3 hours prior and rinse before using. If you don’t have time to soak, don’t worry. Place all nut ingredients into a blender, add water and blend until smooth (adding water as necessary). Some people like to strain nuts but I prefer my milk a little creamy.

Creating your perfect Bircher:

Pour your nut milk over all muesli ingredients until covered completely and place in air tight glass dish in the fridge. Soak overnight. Keep the remainder of your milk for the next day or for teas/smoothies!

Once you’re ready to eat, add a little more nut milk, chopped banana, grab a spoon and enjoy !

Learn something new every day of life :)

Marissa

Simply Delicious Fish

Could this easy to make fish recipe be the answer to a quick tasty dinner and a brilliant natural source of omega 3's?

   

 

I just had to share it with you as I don't like to cover my fish with strong sauces and marinades. If you can pick up a perfect local healthy white fish whole or filleted, why change it?

This recipe is adapted from a traditional Greek dish called 

Sto Harti.

All you will need is:

Whole fish, fillet or steaks

1 lemon juiced

1 lemon thinly sliced
Cold pressed extra virgin olive oil
Fresh thyme, finely chopped

Freshly ground salt and pepper

Aluminium foil for wrapping

Preparation

• Gut and clean the whole fish if required
• Fillet if preferred
• Cut a large piece of foil to wrap each individual fish, fillet or steak
• Season the fish with fresh sea salt, ground black pepper and thyme
• Create a traditional lemon and oil dressing with 1 part extra virgin olive oil and 1 part lemon juice
• Brush olive oil mixture over each piece of fish
• Place the fish in the middle of each piece of foil
• Season each piece of fish inside and out with salt, pepper and thyme
• Spoon some of the olive oil mixture over the top of the prepared fish
• Fold the foil over the fish and create a fold at the top
• Grease a baking tray and place foil packages in a pre-heated oven on 180 degrees c for around 30 minutes. Similarly if you choose to use an open fire or bbq. 

  

Servings

Choose your fish type, fillet, steaks or whole depending on guest numbers.

Serve fish on a bed of spinach or cos lettuce with baked vegetables, lemon wedges and remaining juices in aluminium foil.

Make as much olive oil mixture as you like, remembering to use 50/50 olive oil and lemon juice.

Alternate thyme with oregano, parsley, chives or rosemary. Or mix them together to create your own blend.

Why not try your own alternative and tell us how it turns out :)

Yours in good health ! 

Marissa

Summer Sensations !

Freshest in nature & health, Stoney Creek Healthy Farm and leading Herbalist and Nutritionist, Janella Purcell let us in on their super quick, delicious recipes that will leave you feeling refreshed and revitalised !

Fennel & Orange Salad
by Stoney Creek Healthy Farm 

Fennel in season adds a refreshing crisp element to any salad and is perfect with this exquisitely sweet and tangy orange, balsamic and flaxseed oil dressing.

Dressing
2 tbsp Stoney Creek Organic Flaxseed Oil
2 tbsp balsamic vinegar
2 tbsp juice from half an orange
1/2 tsp sea salt

Salad
1 large fennel bulb, shredded
1/2 red onion, finely sliced
Chopped segments from half an orange (or more to taste)
Leaves from 1 bunch of coriander
3 tbsp pistachios

Combine dressing ingredients in a jar and shake - or whisk in a bowl. Toss salad ingredients together, garnish with extra coriander and pistachios and dress lightly to taste. Keep remaining dressing refrigerated in a closed jar.

Asparagus, caper and egg salad

by Janella Purcell  

Janella puts a great spin on the old omlette :) 

 

3 bunches of asparagus, woody ends snapped off

pinch sea salt

2 free-range/organic eggs, boiled

1 tbsp capers

1 tbsp extra virgin olive oil

1 lemon, juice and zest

Sea salt and cracked pepper

1 tbsp shredded mint

Put enough water in a flat pan so that it will cover the asparagus. Add a good pinch of sea salt. Bring water to a gentle simmer then add asparagus. Blanch until just tender, about 2 minutes. When ready, remove asparagus and refresh under cold water. Drain, then place on a serving plate. Grate eggs over asparagus and top with capers. Finish with a good slurp of olive oil, lemon juice, zest seasoning and mint.

Enjoy your summer living.

:)

Always committed to your success !

Marissa

More Christmas Tips ! Following our article in the December issue of Oxygen Magazine "12 sure ways to stay sexy this silly season"