in all classes tomorrow – Wednesday 30th August, 2017
@Studio16
Monthly Archives: August 2017
6 Weeks Rejuvenation Programme
An Open Invitation to Family & Friends to join @Studio16:
6 Weeks Rejuvenation Programme
Starting Sunday, September 10th 2017.
Are you up for it?
It’s a 6 week program that participants sign-up for daily monitoring and guidance of:
* Diet.
* Activity – which will include set classes from @Studio16 Timetable or completion of Members’ video on-line.
* Sleeping patterns.
In addition, two group weekend activities will be available and participation – as often as possible – will be encouraged. (These activities will be available to all members @Studio16 – even though you may not sign-up for the 6 week rejuvenation programme – at no further cost).
Examples of the group activities would be:
-
- Friday 4:30pm (cross-training/ dance/ self defence class)
- Sunday 7:00am (group walk/ swim)
There will be no additional charges to members…
For Family & Friends – that would like to participate in the programme there will be a fee, – please contact me asap for any further inquiries.
For @Studio16 Members
Time to shake-off the winter blues and recommit to
your training programme!
Some of us …. are blaming the winter days and nights for not attending class, others blame work and family. So, I have decided … that I must take some responsibility for the lack of enthusiasm in attending class and therefore, I have created this 6 week Rejuvenation Programme.
At the end of the programme I will consider all feedback and results and will look at the possibility of including weekend group activities on @Studio16 Timetable and/or this rejuvenation programme permanently as a service for members @Studio16.
I am now seeking for your feedback and or commitment to this Programme and look forward to your reply via email.
Luciana’s Mum – Stuffed Zucchini Recipe
Luciana’s Mum – Stuffed Zucchini Recipe by: Mamma (Irene) Fogolin
Stuffed Zucchini
Large Zucchini are needed
Boil zucchini just enough to be able to scoop out pulp of zucchini
Scoop out inside of zucchini
In a bowl Add mix
mincemeat (of your choose)
breadcrumbs
Salt
Pepper
Eggs whole
Cheese
Zucchini pulp
Stuff zucchini with mixture
Fry top of zucchini once they are stuffed
Lay all stuffed zucchini in a tray
Top zucchini with plain tomato sauce
Place in oven to cook
Pumpkin Soup Recipe by Sofia
Sofia Walsh sent this family favourite:
Pumpkin Soup Recipe…
Ingredients
1kg butternut pumpkin, peeled, cut into 1.5cm pieces
2 tablespoons red curry paste
270ml can coconut cream
1/4 cup roughly chopped fresh coriander leaves
Method
Step 1
- Heat a large saucepan over medium heat. Add pumpkin and curry paste. Cook, stirring, for 1 to 2 minutes or until mixture starts to stick to bottom of pan. Add coconut cream. Cook, stirring, for 1 minute.
Step 2
- Add 2 cups cold water. Bring to the boil. Reduce heat to low. Simmer, covered, for 20 minutes or until pumpkin has softened. Set aside for 5 minutes.
Step 3
- Blend or process soup in batches until smooth. Season with salt and pepper. Top with coriander. Serve
Of Course Eat Bread – but not just any bread !
Of Course I Eat Bread… Daily !!
I love a good sourdough bread. I like to slice my own bread so it is not too thick. My slices are usually thinner than sandwich size bread. (Note my photos below – taken today).
No… I will not eat any bread with seeds nor grains in it… and I will not eat bread that is soft and floppy. A good bread is dense.
Buy a sourdough bread that you can slice yourself and cut thin slices.
Enjoy bread with your meals as well as a snack.
Note: Always check the ingredients listed: Morpeth Sourdough (Traditional White Tin – is what I use) : Australian unbleached flour, filtered water, Australian unbleached wholemeal flour, iodised salt.
Snacks today were:
1) 8:40am – a slice of bread with avocado .. oil and lemon.
2) 3:05pm – homemade pumpkin soup with a slice of bread.
Betty’s Pumpkin Soup Recipe :
Ingredients:
* Chicken Stock (homemade)
* 1 pumpkin cut up (no seeds)
* 1 white onion sliced
(or cut up half a Leek – my son prefers Leeks)
* 2 carrots (peeled and cut up)
* 1 Tablespoon of butter (extra)
* Salt & Pepper
Sauté using butter – onion, pumpkin, carrots – add some salt & pepper . Pour in chicken stock so that vegetables are just covered – boil for about 15 minutes, or until vegetables re soft – add butter – then use hand-blender to make soup. Enjoy !
Listen to your Body!
If the food is not cooked…
then you probably should not be eating it!
“How simple was that Bridgit” !….
Listening to your body and intuitively responding to its request…
Stopping the tablespoons of nuts and seeds for breakfast and instead, – cooking a healthy breakfast was a “light bulb” moment for Bridgit. Her bloating has since ceased and she has reported having greater energy throughout her day.
I would like to remind everyone that the human body is not designed to digest foods such as: raw nut, seeds, kale, raw vegetables, raw dark green leaves, wheat germ, quinoa, soy products….. etc.. (you hear it all in class.. but here I go again)!
Many of these “super foods” are a burden to your digestive system. Bloating is one obvious sign that screams at you to stop eating these food.
You are not a cow…. You are not a squirrel… nor a bird….!!!
Humans do not have the same digestive juices nor structure that will digest and absorb the nutrients from these so called “super foods” that animals are meant to eat.
If you can’t digest the foods properly then you are not absorbing any nutrition effectively and therefore causing many imbalances to your health.
Just because you can put a food in your mouth does not mean you were intended to eat it – or that it is good for you.
Nuts and seeds are often found undigested in your stools as they are very hard to break down and that makes it difficult to reap the nutrition inside them. Nuts are also high in polyunsaturated fats, which can inhibit digestion (exactly the opposite of what you want to do)!
(Whenever I include nuts in recipes I will buy them raw; – first soak and then roast them. Place them on a tray – on a low heat for about 15 minutes… nuts taste better and are digested easier when soaked & roasted.. they also have a lovely aroma when they are roasting… I might eat 2 – 3 nuts each time I roast… my favourties are roasted almonds and roasted macadamias… )
Raw leafy greens, especially dark green leaves are difficult for humans to digests and will cause irritability to our system and be a barrier to all nutrients being effectively absorbed by the body.
Cows eat grass, but their stomach also has four compartments (rumen, reticulum, omasum and abomasum) to support such digestion. This is the same with other ruminant animals, like sheep and goats that allows them to eat very tough plant matter.
Humans on the other hand do not have such digestive support. Cellulose, the primary carbohydrate in plants where in which the nutrients are locked away, is incredibly hard to break down in the human digestive system.
(I make no secrete of it… I hate dark green vegetables and refuse to eat any green raw… I cook/boil/steam well.. spinach.. silverbeet… broccoli… all green beans/peas – actually I cook all my vegetables and never eat any raw…).
Your body should not work hard to obtain its nutrients from your food… if it does, you are harming your body!
Are you listening to your body?
Our Next Newsletter will cover the reasons for Bloating – including when in Menopause – as well as the harmful effects of some of our eating habits and lifestyle choices to our health … thank you for Training @Studio16.