Champagne Cocktail -ohlala

Here's a special little drink to give you a bounce over Christmas;

Champagne cocktail:

Amounts as required for shaker or blender!

• Acai/Goji Juice
• Champagne 
• Dash of Lime Juice
• Mint leaves
• Soda water

Mix with crushed ice - yummo don't drink too much.

Remember to have a drink of water on arrival to all the christmas parties and alternate water with every alcoholic drink.

Enjoy the festive season and have fun.

Exercise & Making the most of it

Working out is wonderful for all aspects of your body, mind and soul. Some say it makes them feel amazing, some work out because they want to loose weight, some workout for the benefit of their body looking and feeling good and some work out to clear that junk mail from their head!

I work out for all of the above (although ultimately I want a stronger, fitter and more toned body) I think I may need to work out more, but I am for 2-3 times a week

Here are some dietary tips for you to get the most out of your body and your work out:

•    Hydration means water is essential! Drink enough water before you begin your work out it takes a few hours for water to absorb into your system and by being hydrated this helps move stagnant toxins out of the body which reduces disease, cellulite and fat stores.

•   Protein is essential in building and repairing muscles. Many people don’t pay enough attention to eating the right amount of protein. Protein must be present at every meal for your body to function optimally. If you don’t, you are going to get very little out of your workout, both cardio and strength workouts require protein for building muscles. If you are not eating an amount of protein the size of your palm then I recommend using either whey or soy protein shakes as supplements.

•   Carbohydrates are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy to function at your best. Although the low-carb craze might say otherwise, carbs are an important part of your day. If you do a shake, be sure to include carbs, add some honey or a banana as it is a great source of low fiber/high glycemic carbohydrate that you need for exercise.

•   Eat! The best way to recovery from your workout is to eat within the 30min post work out window. Glucose needs to be restored into the body and it will replace the glycogen stores that have been depleted from your muscles. Eating in this window will encourage muscle recovery, reduce soreness and pain as well as maintain your metabolism and aid in weight loss.

Have you thought about working out more? Maybe you should try our collaboration program, JCN and Barre body have teamed up, it’s called Bootcamp. Book in and begin to transform your body, it’s a great new years resolution.

febfast

I have decided to participate in febfast this year, and maybe every year from now on in. I think it is a great idea, it brings alcohol awareness to our society, it gives your liver a rest, it's a great cause for people receiving and those doing. Bring it on I say. If my donations can help someone in need I am happy to promote myself and this cause to try and get as many donations as possible. As some of you may know, I have a new baby so I am not drinking everyday but nor do I when I don't have a newborn, so it may not seem like a great challenge for me but it is a great cause. 

Once upon a time I did drink everyday and with that I spent a lot of money on drinks, so I ask you to donate the amount of a drink that you would buy me. Be it $8 for a glass of pinot, $7.50 for an Asahi, $3.50 for a pot. C'mon buy me a drink and support those affected by alcohol or drug problems.

If you don't know what febfast is, it is abstaining from alcohol for one month and raising funds for people with drug and alcohol related problems. Some of the charities where your donations will go are 

• YSAS in Vic
• Mater Health Services in Qld
• The Ted Noffs Foundation in NSW and ACT
• Bushmob in the NT 
• Mission Australia in SA and Tassie
• Holyoake in WA and 
• The Australian Drug Foundation nationwide

Donate to febfast Fiona Hogan Team

If you are also participating in febfast, here are some tips for making it easy:

• Consider taking a herbal support such as St Mary’s thistle, it's a great liver restorative.
• Take a quality vitamin B complex daily.
• Drink at least two litres of water a day and assist flushing those toxins.
• Drink chlorophyll everyday, it's another great cleanser.
• Try black Dandelion root tea, it will help your liver detox.
• Walk or move for at least 20 mins a day.
• Hide all the alcohol in your house.
• Meet friends and walk, a bike ride or do a movie instead of meeting at the bar.
• Take a good anti-oxidant which may include Vitamins A, C & E and Minerals zinc, selenium, calcium and magnesium.
• Enlist the help of a trained practitioner to support you and prescribe therapeutic doses.

Making the most of your work out!

 Working out is wonderful for all aspects of your body, mind and soul. Some say it makes them feel amazing, some work out because they want to loose weight, some workout for the benefit of their body looking and feeling good and some work out to clear that junk mail from their head!

I work out for all of the above (although ultimately I want a stronger, fitter and more toned body) I think I may need to work out more however my excuse is good at the moment - being 9 months pregnant. Yet I was able to work out until I was 36 weeks. I worked out in a safe and structured environment with Mishfit  it ‘s fun, flexible, safe and easy. Easy in the sense that I can take my other child with me and he plays with the other kids while I concentrate on the workout.

Here are some dietary tips for you to get the most out of your body and your work out:

•  Hydration means water is essential! Drink enough water before you begin your work out it takes a few hours for water to absorb into your system and by being hydrated this helps move stagnant toxins out of the body which reduces disease, cellulite and fat stores.
• Protein is essential in building and repairing muscles. Many people don’t pay enough attention to eating the right amount of protein. Protein must be present at every meal for your body to function optimally. If you don’t, you are going to get very little out of your workout, both cardio and strength workouts require protein for building muscles. If you are not eating an amount of protein the size of your palm then I recommend using either whey or soy protein shakes as supplements.
• Carbohydrates are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy to function at your best. Although the low-carb craze might say otherwise, carbs are an important part of your day. If you do a shake, be sure to include carbs, add some honey or a banana as it is a great source of low fiber/high glycemic carbohydrate that you need for exercise.
• Eat! The best way to recovery from your workout is to eat within the 30min post work out window. Glucose needs to be restored into the body and it will replace the glycogen stores that have been depleted from your muscles. Eating in this window will encourage muscle recovery, reduce soreness and pain as well as maintain your metabolism and aid in weight loss.

Tips on how to Avoid Sugar

Image Pintrest

• Remove sugar from your coffee/tea – if it seems like a massive task start by reducing the amount of spoonfuls added.
• Don’t add sugar to your cereal – it really is sweet enough!
• Avoid Soft drinks – is it really necessary to have a ‘Coke’ or ‘Red Bull”? Try replacing it will a glass of water – this will better quench your thirst and rehydrate you.
• Avoid Fruit poppers and packaged Juices – apart from the sugar in the Fruit added sweeteners have usually been added by the truckload. Try a piece of fruit instead – yes fruit has a form of sugar in it but it is a 'good' sugar.
• Avoid packaged foods. Chips, Biscuits, Muesli Bars.
• Make a batch of home baked muffins – you can then monitor the ingredients.
• Eat fresh homemade popcorn as a snack add some olive oil.
• Replace that afternoon chocolate bar with a piece of Dark chocholate – best if it is over 80% cacao – you will then get other benefits!
• Cut out lollies and sweets at your desk and eat a piece of fruit or a handful of nuts (Almonds are best), a small container of ‘Natural’ yoghurt.

Eating for two?

mage pintrest

Lately I am speaking with more and more women who are claiming that they are adding over 20 kilos to their weight during pregnancy. I am finding this concerning as physiologically this is unnecessary; a pregnant woman should gain between 10-13 kilos during pregnancy.

When pregnant, a woman should concentrate on increasing her nutrient intake, rather than her kilojoule intake. This means forget the excuse of eating for two concentrate on diet quality rather than quantity. Continue and maintain your normal healthy diet – it doesn’t mean your growing baby needs cream buns, extra slices of choccie cake, double burgers with extra chips!

To maintain a healthy normal weight range you will only have greater benefits at the end of your pregnancy including feeling good as a new mum when you slip back into your pre-pregnancy clothes faster.
To get the best from your pregnancy and give your baby the best start to life seek advice from a Naturopath or Health professional and be advised of therapeutic doses and remedies.

Tips to prevent excessive weight gain:

• Concentrate on diet quality rather than quantity.
• Avoid the ‘eating for two’ syndrome this will lead to unnecessary weight gain.
• A healthy pregnancy only requires approx an extra 850–1,100 kilojoules a day this is equivalent to a glass of milk or a sandwich! However you will need to increase your kilojoule intake if you are breastfeeding – still best to consume wholefoods rather than those cream cakes.
• Accommodate cravings, but don’t let them replace more nutritious foods.
• Keep physically active. If you exercise regularly there is no reason to stop your current exercise regime. Healthy body, Healthy mind, Healthy baby.
• Nutrient requirements before and during pregnancy should include Folate, Iron, Zinc, EFA, Calcium and Iodine.
• Drink plenty of fluids that means water!
• Avoid alcohol, it is unknown what the ‘safe’ limit of alcohol consumption during pregnancy is and it’s recommended not to drink at all.
• Do not smoke – both direct and passive smoking are associated with growth retardation, increased risk of spontaneous abortion, stillbirths, placental complications and low birth weight – making it a great one to avoid!

Be good to yourself and enjoy growing your baby. 

Spring bouncers in - 4 days to go!

Cellulite is the bain of most women’s thighs and there are some easy things to do to help reduce it! REALLY – SO TAKE A LOOK.
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1.WATER WATER WATER – get glugging! First thing of a morning, instead of reaching for your coffee have a warm cup of water with either a (big) squeeze of lemon or a tablespoon of apple cider vinegar. It will stimulate the digestion by activating the bile duct, liver and pancreas. GOODMORNING

2. WHOLEFOODS WHOLEFOODS  - I know I say it in every health tip post EAT WHOLEFOODS, foods from above the ground, on the ground or from under the ground – not from a packet, no nothing else in them, nada, nothing, zip, zilch, just food!

3. EAT FRESH -I can’t emphasize the importance of fresh and raw. Remember to pile those plates high with lots of variety and colour, douse it with flaxseed oil or olive oil and vinaigrette. Eat lots of vegies, salads, fruits; that include vitamin C and anti-oxidant packed fruits including blueberries, blackberries, citrus and kiwifruit.

4. KEEP ON MOVING – exercise is the key to get that fat moving! It forces you to breathe, it stimulates the lymphatic system and your circulatory system, it shakes it all about and prevents stagnation. The best form of exercise to tone up those legs for summer is walking, running or cycling – so on your bike!

5. DRY SKIN BRUSH – one of my favourites – Dry skin brushing, use upwards strokes towards the heart and move everything on to your natural waste elimination channels. Search my blog and finds a whole article on this!

6. PAMPER THY SELF – Book in now for a massage, you deserve it, treat yourself. And of course the best type of massage to reduce the appearance of cellulite is a Lymphatic drainage. Wouldn’t it be lovely to schedule yourself in for one of those every month?

7. STIMULANTS - and not just the coffee type, although is has been known to come into play but try adding ginger and chilli to your meals. Or supplement with medicinal herbs such as Hawthorn berries, Gingko and Bacopa all will increase blood circulation to the peripherals and help breakdown cellulite.

Become Beautiful by opening the Fridge door - And that doesn't mean eating!

It is such a beautiful day, how could you not feel good about yourself? But a little bit of pampering can go along way. Here are 3 easy recipes that will help rejuvenate that winter skin.
Walk to the fridge now and give yourself a beauty treatment.
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Energising Facial: Grab a ripened pear and freshly peel it, add 1/2 cup of water and 1 tablespoon of honey. Mix all of the ingredients in a blender and apply directly to a clean face. Leave for 10 minutes and rinse off with warm water.
Your face will feel energised and ready to face an evening out.


Uplifting Facial: This is very easy you only have to use 1 thing, a tomato! Grab a tomato, slice it thickly. Once lying down place the slices on your face. Leave on for 10-15 minutes and relax. Rinse well with warm water and pat your face dry.


Relaxing Facial: Grab a tablespoon of natural yogurt and let it get to room temperature add a tablespoon of softened honey, blend the two ingredients together and apply to a clean dry face. Leave mask on for 15min. Remove mixture using a steaming face washer and pat dry.




Good luck and let me know how it makes your skin feel? Or share your favourite natural skin tips..

Chicken soup - it really is good for the soul

Oh my feet are freezing and my fingers too. I have tried the star jumps (they usually work) but today I am making chicken soup. I guess it is one of my favourite things to do on these very chilly Autumn days. Is it still only Autumn - I can't believe we have months of 'keep warm tips' to come, maybe if I dream a little harder of that tropical beach holiday it will manifest itself!

Here is a quick chicken soup recipe, good to warm your bones, your sniffles and your soul.
Onion
Chicken carcass (ours is left over from last nights roast)
Celery
Carrot
Pumpkin
Salt/Pepper
Water

It's all pretty easy, as you may have worked out by now I'm a bit of a slap dash cook! What ever is in the house goes in and measurements are for the faint hearted.
I brown the onions in some oil, throw in the chicken, add some water, throw in the veggies, some salt and stock if you have some (I didn't today) bring to boil and simmer.

Eat with crispy yummy bread and butter.

Hints and Tips to make you think about your HEALTH

• Bad breath? Eat a small pot of Natural Yogurt, which contains 'good bacteria' such as lactobacilli for a 2 week period and it can neutralise the 'bad' bugs that give you bad breath!
• Hold on North Queensland thinking of you. Remember 'Rescue Remedy' will help calm your nerves and anxiousness. Keep safe.
• Have a cup of Organic Peppermint Tea, not only is it refreshing and uplifting to the senses but it will also settle any upset tummies or gastrointestinal complaints. To seek benefits the herb must be in fused for at least 10mins.
• Eat QUINOA - it has twice as much PROTEIN as brown rice and the MAGNESIUM can relax the blood vessels to ease potential migraines. What is your favourite grain?
• Magnesium is not only great to help aid tired and over sore muscles but will help support you nervous system, so if you have a lot on your plate and anxiety is coming into play bump up your magnesium load. Do you know what foods can you get magnesium from?
• Mosquito's? Try spraying Listerine (yes mouth wash) around the deck to protect you from being bitten. Have a good weekend.
• Have you drank your 8 glasses if water today?
• Time for a HAIR TREATMENT? Comb OLIVE OIL through your hair. Wrap a HOT wet towel around your head and let the warmth open up and moisturise the hair follicles, leave it for 20mins, wash with your favourite shampoo and conditioner. Tell us how beautiful and healthy your hair looks and feels.
• KISS the one you LOVE. It helps our brain produce oxytocin which promotes a sense of CALMNESS and increases WELLBEING. Happy Valentines Day.xx
• Feeling tired or run down, want advice on nutrition or even pregnancy? Book in for a health assessment or any underlying health problems. Come see me Lvl 1/99 Queen St City. 03 96709400 - 0408397298. Please tell your friends too.
• Need a good solid SLEEP, have a glass of WARM MILK - the tryptophan in it aids sleep - your grandmother was right! Sleep tight
• Have you had your exercise today? What was it? I had my circuit training and feel amazing for it!
• Did you know that a brisk walk burns about 21 kilojoules a minute and if you turn that into an hour it is the equivalent of a half an hour run! And better still is that walking is far kinder to your joints than running.
• For BEST results from EXERCISE - remember to EAT within the 30MIN window post exercise. Your MUSCLES will thank you and your ENERGY levels will be sustained through out the day.
• How sporty are you? I spent the weekend at a Sports Nutrition Seminar are you up to date on what FOODS and SUPPLEMENTS are best for you? Take advantage of my current up-to-date knowledge. Call me for a consult 03 9670 9400.
• We're getting bendy this weekend - a four day YOGA festival - what are your plans for exercise?

Naturopathic Health- January 2011 Hints and Tips

• Treat yourself and go swim in the ocean - what is your treat?
• Traveling - take a thermos and a sandwich - avoid the drive through’s and arrive feeling healthy!
• Tired? Go to bed early. Be refreshed for the new week.
• Feeling a tad Monday-itis - take a B complex and boost your energy
• Take on "Toss out Tuesday" - go through your cupboards and shed some clutter. What did you throw out?
• Sending positive vibes to all those in Queensland - Be safe.
• Sunshine helps increase levels of serotonin, the happy chemical in our brain - Go outside and get some sun, it may only be here for a minute!
• Go on - go for a brisk walk give those endorphins a kick start to begin your weekend. What healthy options do you have install?
• Research has shown drinking Beetroot Juice can increase blood flow to the brain! What's your favourite juice?
• Try a MEATLESS MONDAY! Aid you bodies digestive track by giving it a holiday and assist with the reduction of your carbon footprint as meat production is such a big use of resources.
• Thirsty. Have you had your 8 glasses of water today?
• WATER the great detoxer - reduces those feelings of sluggishness, generally gives the body a flush and hydrates the body
• YOGA - have you ever tried to get bendy? What is your favourite type of yoga?
• Prevention is better than a Cure. What can you easily prevent this weekend?
• Does an apple a day keep the Dr away??? Best to buy from farmers markets and try organic or biodynamic produce produce.
• Monday starts the beginning of the week - try to achieve HAPPINESS by acknowledging GRATITUDE & APPRECIATION. Why are you grateful and appreciative?
• Did you know using 'Blu Tac" as earplugs is great to protect small children's hearing (and of course adults too)! Are you celebrating Australia Day with loud music?
• Research shows that Lycopene, a powerful antioxidant found in tomatoes assists with a healthy prostate! Summer = Tomatoes - fresh from the garden, eat up guys!

Get ready here comes the festive season

Oh yeah December is here, Summer is here, Christmas party's are here and it's that time of year where everyone needs to see all of their friends that they haven't had time to see in the last 12months, which is most of their friends. It is a crazy time of year and here are some hints on how to make you feel better and fresher in the mornings after some of those get-togethers!


Water = Hydration. Drink water between drinks. On arrival have a glass of water, generally we arrive thirsty and slightly dehydrated to any party, the stress of getting there, being late, the heat, the anxiety of not drinking too much in front of the boss and your colleagues - it all contributes to you being thirsty on arrival. It is so easy after each alcoholic drink to add a water drink, so easy and ever so effective in beating that hangover.


Sleep with your bedroom window open - fresh air is incredible it helps aid a good nights sleep and also helps reduce toxic overload in the body. Get yourself a bit of that fresh O2.


The Arctic Blast. After your nice warm shower in the morning turn that hot water off and crank the COLD. Your whole body will be stimulated, your blood circulation and lymphatic system will be yelling 'Oh yeah - bring on the day'. You may go into a slight shock but it will be easily overcome and you'll feel great.


Breakfast, yes you have heard it before but it is the most important meal of the day especially in the silly season. It refuels you and gives your body and your brain energy and strength to get through these long, hot and busy days. A combined cereal breakfast that is high in protein is perfect. My favourite is rolled oats, pepitas, sunflower seeds and almonds, add half a chopped banana (or whatever fruit you have in the kitchen) with a dollop of natural yoghurt and a splash of milk. Delicious.


Take good quality B complex supplement. B vitamins are wonderful, they help create energy production, help nerve function and formation, they help metabolise other vitamins and minerals, they help with the production and formation of blood, they help with brain function - the list goes on.  Our bodies cannot store  B vitamins because they are water soluble  therefore it it wise to take a B complex every morning.


Exercise. This doesn't mean a 10km run everyday but just a casual half hour of something. A good way to incorporate exercise into this silly season is to ride your bike to the BBQ/Party or walk there. Easy and it saves you money on taxis, saves the environmental footprint of using your car and saves your licence from potential being lost if you drink one too many!


Have a safe and happy silly season.
What do you do to beat the overload of the silly season?