Tough Mudder Perth and Banana-Mudder Paleo Muffins!

In August myself, my sister and 2 of her friends decided to challenge ourselves with a new event... the Western Mud Rush! It is a yearly 8km event which saw us running through the WA equestrian stadium challenging our fitness and mental strength by crawling through mud, barbed wire, under trench tunnels and hay bales, climbing over Berlin walls, down a mud slide, carrying sand bags, jumping into an ice bath and so much more. It is a great mental and physical challenge while also incorporating some of the best sportsmanship you will see at an event. While there is a race in the first wave, for the other couple of thousand people the day is all about getting through the obstacles with your mates and helping other do the same no matter what. It was so much fun and as I obliterated fears of claustrophobia I had never gotten so muddy and been so exhilarated!!

This day was also the first I had heard of an even bigger mud event - Tough Mudder.

"Tough Mudder events are 20km hardcore obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit and camaraderie. With the most innovative courses, over one million inspiring participants worldwide to date, and more than $5 million raised for the Wounded Warrior Project, Tough Mudder is the premier adventure challenge series in the world."

And yet 2 months later I found myself at the start of the line for TM in Perth with my adrenaline pumping... these events are addictive!! So what did we do? Have a look here at the possible obstacles you can do. Our course was over a beautiful farm land where we ran through bush, small rivers, hills with great views, wheat fields and dirt tracks. Our obstacles ranged from crawling under barbed wire in mud, climbing Berlin walls, diving under mud barrels, carrying logs, climbing spider rope webs, trenching through thick mud, 'walking the plank' into muddy water, monkey bars, balancing beams, swimming on your back in mud water under a 20cm breathing space called 'cage crawl' (my most mentally challenging one which turned out to be easier than I thought!) trekking through ice water and going under (I almost didn't make it out from brain freeze!!), the infamous electric shock therapy and electric eel run and one of my favorites running up a half pipe leaping to grab the edge and be pulled over by your team mates in one of the last challenges known as 'Everest'.

A snapshot taken of me running through the 'Electric Shock Therapy'... still smiling!!

It took us a good 3 and a half hours running and walking and the feeling of crossing that line and getting awarded your orange tough mudder headband was such a great feeling of accomplishment, you have just finished what is regarded as one of the toughest events on the planet!

I wore my headband in Bunbury the next day, and the nods and smiles of approval I got from 2 fellow tough mudders wearing their bands and shirt was the nod of 'yep, I know what you went through too and it was awesome!' You suddenly have a special extended tough mudder family :)

And what I think helped get us through? Well I made some special Banana-Mudder Paleo Muffins which were sure a hit pre and post TM!! I love these they are so flavorsome and moist they have become my favorite muffin recipe which I am only too happy to share :)

Banana-Mudder Muffins (they will forever be called this haha)

3 large ripe banana's
4 eggs 
2 tsp vanilla extract
1/2 cup coconut flour
1/2 cup almond meal
1 tsp ground cinnamon
1/2 tsp baking soda
1/4 cup cacao powder (not cocoa!)
1/4 cup coconut oil melted

Method
Mix the chopped bananas, vanilla and eggs in a mixing bowl with an electric mixer until smooth. Add the flour, almond meal, cinnamon, cacao and baking soda and mix again until combined. Lastly mix in the melted coconut oil until combined.

Scoop equally into patty pan trays (12), add a slice of banana on top (optional) and cook in a moderate oven for 30-35min.

you could also make these as Choc-Blueberry muffins by adding a cup of frozen blueberries or add an extra crunch with chopped almonds or walnuts :)

On a final note, never let your mind get in the way of what you can achieve. The mind is the most powerful tool to the body and the only real freedom we have is freedom from fear... you can achieve anything you want to, you just have to believe it :)

xox

Hello Summer!

It is hard to believe it is almost the end of yet another year, even harder to believe the past month has gone in which I have sat my 5th year medicine exams regarded as the hardest exams of the whole 6 year degree... phew!!! The weeks of solid study with the examination period sweat and tears can only be described as sweet relief when the last page is turned and the last whistle of examinations sounds. Although so nervous for our 3 hour 16 station practical exam, I had an epiphany towards the end as although I was nervous I was actually starting to relax and enjoy the exams in the sense of how far I have come and how much I had learnt in the past year alone... when you start to enjoy your exams you know you are on the right path in life!!!

The only down side to exams is I sit and study all day.... minus my 2 hour daily break for the gym, bike ride or beach walk which keeps me sane!

But I admit, while some people do not eat when they are stressed, I am a sugar eater :( and my mind plays tug-o-war with large block of chocolate my mum gave me to get through the study as mentally I need it but physically I don't... and when it comes to study the mental side wins. At least while the treats rolled in my main meals stayed healthy and I even had the odd meal to try something new :) I apologize for not writing my recipes here but I had to pull the line when it came to exams ;) But that is what summer is for!! December has come, our lovely decorated Christmas tree is now up, shopping is in full swing and I am rejuvenating myself and my blog trialing recipes and working on my fitness :)

So my last post was 19th of October... 19TH OF OCTOBER!!! Wow where do I start! Throughout October before exams I was building up my strength for what is regarded as one of the toughest events in the world... Tough mudder :) This will have it own post but it was so much fun both mentally and physically challenging with some of the best sportsmanship you will see.

I also competed in my first fun run in 18 months and while it felt so good to run again (and I even came 6th in the 5km with an alright time!) My injury prone feet did not agree with running again and I was left disheartened whether I will ever get back into running! But where there is a will there is a way :)

And the recipes and 'cooking' continued from Paleo muffins (engulfed by my tough mudder group!) to raw ice cream and new salads and I will share the good ones with you here in the next few days. I think it's also time to reevaluate some fitness and health goals :)

Failure for Strength - A new weight intensity!

I have decided to take an exciting twist in my fitness/weights training, I am embarking down the personal training road!! I wasn't initially mostly because of the costs associated with sessions and as a student our payment comes in knowledge not notes! But I have noticed PT sessions happening around me at the local gym and was transfixed on watching the sessions, I loved the motivation and encouragement the PTs brings and how they tailor sessions to suit the individual and push them when they need it. The clients found the exercise more enjoyable and you could see the joy they get in having someone helping them along to achieve their fitness goals.

My 8 week program was done and I was ready to mix it up and surprise my body again, so while the following 2 weeks have been more pump classes, CX and RPM I have enjoyed my group sessions and was able to give my body a rest from the heavier weights and work on some more stamina. Seeing the PT I had an initial 'measure up' which was optional but I would love to measure my progress and we developed a new fitness plan. And you know what it is? Work to FAILURE!! That's right, you work yourself with the goal to fail! I like it as this is a good way to reaffirm that we often need to fail in order to progress further. The basic plan is to have 5 sets of compound (one after the other) weight exercises and in each set you lift heavier with shorter reps so by the last set and rep you cannot do anymore (if you make the last rep!). I had my first session trialling the weights I should use and although painful I loved the feeling of pushing my body so I couldn't do anymore. The definition of 'failure' is to not be able to push the weights while trying for 5 seconds and you end up going backwards instead of forwards no matter how hard you try. I have never tried to lift as much as I could but was surprised when my bench press was half my body weight and my squats was just over my body weight on my first go!!

A future figure?? ;)

 

I am also going into High intensity or 'HIT' training twice a week to help increase strength but also cardio. I haven't been through these session with the PT yet but can't wait to see what it is like! Even more so I can't wait to see more changes it will bring to me :) There is much improvement to be had!

On another note my new raw protein powder has come in (Yayyyyy!!) The 'Ultimate Warrior' brown rice protein :) So much goodness!

 

I also dehydrated some ripe nectarines I had - 6 hours in the dehydrator for a tasty snack..... yum :)

And I will leave you with some inspiration of two 90 year olds racing the 100m.... I hope I am this fit when I am 90!!

Rockin Raw

xox

A Part of Me - 8 Weeks in!

While I have been loving my new training program and my weights (especially when little changes start happening!) I find it hard to fit in as much cardio as I use to with the weights. Basically all I use to do was run, for 14 years! now after starting my weights training and having an injury preventing me from running, about 75% of my exercising is weights... I miss my cardio!! More so I miss my running... I miss the large part of me it was and inside still is.

Running to me is freedom, its a way to simply be me.
while any exercise or hobby is freedom and lets you be you, to me there is nothing better than letting your feet fly off the ground and having the sense of flying where nothing can touch you or pull you down, each moment in the air, you are freeeeeeeeeee.

I was given the OK to introduce running back into my life in April.... 1 week from now. But I have a confession to make, I ran the other day!! Well it was 100m of the slowest run in my running history being so sensitive to each step I took, then I stopped, walked and did another 100m. I didn't care if it was slow and awkward, I had a taste of that freedom I am addicted to and the world and I felt right again, even if only for a moment.

I have finished 8 weeks of my weights now and have slowly but surely increase the weights I have been using!! my hands are developing little 'warrior calluses' as I like to call them :) So for this week (week 9) I am having a different tune. It is important to mix up your workouts and surprise your body just as much as it is to rest. So I am doing a little of both, not doing the weights but treating myself to some group Les Mills classes such as pump, balance, rpm and having rides outdoors along the beach. But on Tuesday I am having another appraisal to develop another routine for the next 8 weeks (Yay!).

More Back muscles??

I am excited to change it up almost a much as I am to introduce running again... all limbs and digits crossed I can be injury free!! I had a wonderful Sunday at the gym with a 'Mega launch' including 4 tracks of Pump, 3 tracks of Step, 2 Body combat, 2 cx works and 4 of Body Balance... I loved it if not for the enthusiastic instructors dressed in pink with bunny ears for doing some step and combat again which I have not done for about 2 years!! Needless to say after the 2 hours I was pooped but so happy :)

At the Mega launch :)

So we will see what this week and the coming weeks bring, I am ready for a few changes, hopefully for the good if they work out and ready to take my fitness to new (and old!) levels :)

And I will leave you with a few happy snaps!

'Brewing' up some more alfalfa and wheat sprouts...

Making little 'egg cakes' and salad, they make me happy! :)

Rockin Raw

xox

Feel Strong, Be Strong

My first session at my new gym was a little of a reinstatement of why I love exercise so much. First the group session/classes room had limit mirrors, second on my way out I took a few moments to full with happiness as I watch a blind man, early 20's do his own weights workout with a guide and I thought take away your mirrors and sight and this is exactly what exercise should be like... its not how you look but its how you feel!

 

Many women may frown upon weights or become scared they will turn into 'a man' with muscles, but the truth is we don't have the raging amounts of testosterone the guys have and while we can develop stronger and bigger muscles to tone our body we wont turn into the hulk!! but over the many decades we have been subconsciously or consciously taught that as girls need to be petite and lean and basically fragile so be beautiful, sexy and feminine, but tell me are these girls not sexy and feminine??

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

NOT only that but look at these girls and they are strong, confident, happy, beautiful and sexy! They are girls who know where they want to go in life and know who they are. And I look at girls running for hours on the treadmill, cross-trainer or bike then move to the scales to see if they have lost another 100g from the previous days workout when they are already so lean and skinny! Only to then either move away with a little satisfaction or say to themselves 'well I wont be having that muffin for a month at least!' that is not what exercise is about. The scales don't have to go down for you to feel great unless you are overweight! Instead lets try make the scales go up in the best way possible - lose that extra fat but build that extra muscle and you will feel your energy and strength increase as well as your confidence and love for your body no matter what shape and size you are!

 

I have been in the scales trap, I see so many around me both females and males in the scales trap... it is unfortunately rare these days to find someone who isn't. Calorie counting is also a large part of gaining muscle but having the correct proportion of macronutrients - carbs, protein and good fats, in your daily calorie intake. Initially it is good to have a rough idea of your calorie needs and look at the amounts on your diet and understand where they come from, but after you increase your knowledge and awareness I encourage you to STOP there. Calorie counting can be your friend or your enemy, especially in girls it can lead you to only count the carbohydrates and protein and try to totally eliminate fats both good and bad from your diet when in reality we need good fats to build our muscle and every ell in our body or else we will dwindle away. Calorie counting can also lead to obsession about foods to the point it is unhealthy and we stick to 'safe' foods which we know work and deprive ourselves of a variety of nutrients so while we think we may be getting healthier by eating the same healthy meals 24/7 we are in fact depriving our bodies of its essential variety of nutrients needed to keep us going, as a result we may become ill more often, feel fatigued and have an upset stomach if we do change our meals on rare occasions. Some people are stronger than others and if calorie counting works for you and you do not become obsessive with meals, skip vital food groups, spit food out or avoid a variety of meals then by all meals keep up with your counting if it helps!

 

 

Where am I going with this? After seeing the blind man workout and the happiness it brought both him doing the session and I watching him I decided to focus on a true purpose of exercise - how it feels!

 

So I have made the decision that while I will initially look at the proportion of macronutrients I consume daily with my diet to assist in building a stronger feminine body (curves in all the right places ;)) I am avoiding making calorie counting a big part of my exercise and diet program AND I am avoiding the scales!!

 

Instead I am going by how I feel! If I feel fit and toned and sexy then I know I am getting fit and toned and sexy and will not degrade how I feel with measurements and calculations. I vow to love my body no matter what shape and size I am but also vow to work hard on my fitness, well-being and general health.

 

So I am focusing on the basic facts to eating well while...

A strength training meal plan must include protein, carbs and fats, eating 5-6 times PER DAY is recommended...

• You need to eat every 2-3 hours in order for your blood sugar levels to stay even.
• You must eat within an hour after waking up in the morning. This jump starts your metabolism for the day.
• You need to eat at least 5-6 times per day. Breakfast, snack, lunch, snack, dinner, snack, bedtime.
• Each meal should include one protein and one carb. The protein should be lean and the carb should be complex.
• You need to eat the proper amount of calories per day for your goal. If you barely eat or if you get around 1200 calories or less per day, then you are most likely sabotaging your fat loss.

Your strength training meal plan should be built upon those basic nutrition facts. I do not recommend spending all day counting calories, but do take few days logging everything down initially to give you a basic idea of your intake and ways to improve.

Once you know how many calories you bring in per day, compare that against how many you SHOULD be bringing in. Use this calculator to determine how many calories you need per day to MAINTAIN your current weight.

If your goal is fat loss, then subtract 350-500 calories from that number. Most people will select sedentary or lightly active as their Activity Level. If you have a construction job or are an athlete then you can select a higher level. In the end, your strength training meal plan must include the proper amount of calories for your goal. Eating more will cause weight gain. Eating less could destroy your metabolism and cause gluconeogenesis to occur (eating your muscles for fuel). Each meal should be one protein and one carb, a few examples of these include

• Chicken on Top of Green Salad
• Egg Whites and Oatmeal
• Cottage Cheese with Berries
• Tempeh with Brown Rice
• Salmon with Steamed Cauliflower



Salmon and veges

• Honey Glazed Turkey with a Sweet Potato

For the most part your strength training meal plan can include lots of veggies. Limit the fruit to 1-2 servings per day and try to eat them in the beginning of the day. If you eat meat, keep the protein sources lean (chicken, salmon, turkey, etc) and not fatty (sausage, pork, bacon, etc). If you are a vegetarian you should eat leafy green veggies, beans, tofu, tempeh, soy, cottage cheese, etc for as your protein source.

Before your workout eat a protein/carb meal. Some people can eat 30 minutes before working out and others need to eat 1 1/2 hours before working out. Find what works for you. But definitely eat before working out. After your workout, be sure to re-fuel the body with another protein/carb meal within 30-60 minutes after you finish such as the favourable protein drinks. Remember though that nothing replaces good, fresh, whole foods.... Nothing. If you use a protein powder or bar be sure it has low carbs and low sugar. Some bars claim to be healthy, but are nothing more than sugar sticks with protein mixed inside.

 

All in all remember to love yourself and your body no matter who you are, no one is perfect and we are all so unique that is what makes us beautiful! Do what works for you with your fitness and lifestyle but do not get bogged down in believing you need to eat certain amounts of calories or be a certain weight. Be brave, be strong, be yourself and above all enjoy how you feel :)

 

 

Rockin Raw

Xox

It Has Begun!! Body Building Here I Come :) - Chest and Triceps

It has come to the end of my first week in my new home in Busselton and I am in love with the year already... for practising medicine, extremely friendly and enthusiastic locals, feeling like a family with the local doctors already and having their amazing teaching and enthusiasm to teach us! Local beaches, cafe's and sites, it is an incredible atmosphere that really helps me know that my heart is in the country, both for study and life in general you can't beat it. You don't see the relationship all the doctors have with each other here in Perth, nor do you see doctors who you can really relate to and see surfing at the local beaches or riding an electric skateboard with the neighbour. And you can tell that no matter how demanding the medicine can get in the country, it is so very worth it :)

Apart from a wonderful introduction to my medical year of study here, I am excited to tell you that I have finally completed my first 'official' week of my weights program!! Celebrated with a few raw protein green smoothies ;)

I had an introduction to the local gym, got the best advice on form and technique I have ever been given and am ready to build and tone my body!! In all honesty I am a little sore at the moment but I love it :) While I have been getting up to go to the gym at 6am I like the flexibility the program gives me also, I no longer have to rely on making it to pump classes but can workout when I can, for example when starting at 7am on the wards I can go in the evening, or when on call I can go when I can!

So to give you a few ideas for weight workouts you would like to try or do I am going to post up each days workout. There are so many exercises you can do to work the same or similar muscles but these are the ones I am following for the next 6-8 weeks. At the moment I like doing these throughout the week and on the weekends doing some more cardio such as swimming or bike riding (RPM classes!!) but as I say it is flexible to how the week progresses so long as I do all 4 sessions in one week :)

Today I will give you my first session - Chest and Triceps

• Flat Bench Press (large bar) - 3x15

• Incline Dumbbell Press - 3x15

• Fly's - 3x15

• Push ups - 3x25 (on toes if can)

 

•  Push downs (machine) - 3x15 

•  Extensions - 3x15

• Bench Dips - 3x15

I have 30-60 seconds between each set of 15 and move to the next exercise right away.

If you want to know more about these exercises or different ones or body building and toning your body in general have a look at this site!! BodyBuilding.com :)

And remember... the gym is only half the work!! What you eat and your meal preparation and balance is the ultimate decider on what body you can build :)

Rockin Raw

Xox

The Start of More Things New

Wow 2013, you are off to an overwhelming start already and you are still just beginning!! One thing is for certain, 'Bloom' for 2013 is definitely the right word for what i am feeling will be the biggest year yet. But the funny part is, while i see myself blooming it feels as though when one person blooms others catch on with the blooming passion and like grass seeds in wind people start blooming in all directions in any aspect of life! The is what i love about passion and enthusiasm, it really is so very contagious, maybe even more so than a smile? You never know when you can touch the lives of others is a positive way, so by all means go out there and try!

At the same time i can't believe my summer break has almost come to an end. I am so excited to start this uni year with a whole new level of challenges and opportunities i will not let slide :) but i am still a little sad to leave a great summer break. There were no extraordinary holidays or happenings, its just the little things which make it great. Working and chatting to customers, Christmas with the family, mum and daughter trip to Esperance, spending time with friends and family and taking my family to the gym!! The last one only happened today and made the family part complete. Yes after my mum joined her three daughters and had her first gym membership in her life, her own enthusiasm and enjoyment at the gym (with a little nudging) rubbed off onto dad who joined his daughters at a pump class today!! I am so proud of my mum and dad and whole family for taking the active lifestyle, health and fitness to the next level. They will gain so many benefits to their body, mind and life! I wish i could study at home to keep joining them but i feel a sense of fulfillment knowing they will keep up their active lifestyle with hopefully some more gym sessions for the year ahead and more!

Myself, i learnt that good things come to those who wait (and persevere!) as 3 days ago an instructor at the gym made up my weights program for me to do and i am so excited to start it! While i have it to take away with me he said when he sees me again next he is looking forward to seeing me bigger and i told him he sure will!! Bring on my new body ;)

It may be delayed while i move back and forth from Perth to Bunbury and Busselton over the next week but then i vow to get into my routine! Ending on a little celebration, after almost 5 months of no running or RPM classes, my latest trip to the podiatrist gave me a signal to try a little more intensity on my foot, so i did my first RPM class in months and my foot survived!!! Still only baby steps to take but for now i am SO happy about it :)

Rockin Raw

Xox

A New Beginning - Day 1 Week 1 - My Appraisal!

Well after a weeks delay due to a storm and an instructor having minor surgery (he is all good :)) i finally had my gym appraisal!!! I didn't really know what to expect but i was asked my goals... to increase my body strength! What followed was around 45 minutes of being shown the gym equipment and what to do. My ultimate plan will see me do 5 days a week of weight work with each day focusing on a different area - my chest, back, shoulders, abs and glutes/legs with my own cardio incorporated into it when i can or 20 minutes after the weights sessions. BUT to start with i am to follow a week of a whole body 'intro' if you like, where i work the major muscles of my body each day! It was quite fun using the machines and i came to realise that while i feel strong with lighter weights in pump classes and CXWORX class, when it comes to the big weights with short repetitions... it hurts! But this is the point, this is what i want and what i need to get stronger! Even the repetitions of the ab work on the fit-ball was a killer reminding me that my strength although it has come far has a long way in which it can still go with the right training and determination. Here is my program for the week...

I only did 2 sets as we went through each move today but that still hurt! Lets hope i can make the 3 :P I can do pump and CX classes while i do this (if i can) but when the individual day work comes i should just stick to my program. 

On a different note i met a man at the gym who really encouraged me last night, he gave me such praise on my determination at the pump class to lift heavier weights and congratulated me on how i was doing! His daughter use to be an inspiration to me when she was at the gym as well and to have the praise from him lifted me up so much, we all need encouragement to keep us going and on track and to help us believe our goals are possible and achievable, all we need to do is put in the work! So thank you kind man for your encouragement, your words will inspire me to leap into my new body challenge and be stronger than ever before.

And so it begins, my mission to get stronger, leaner and build a fitter body has taken a new beginning today. I don't want to lose my determination and motivation to build this body and i wont! With a few photo shots with my sister, here is me day 1 week 1...

Back

Front!

There are triceps in there somewhere...

Not too much bicep... yet ;)

Watch me grow!!

I will keep you updated on the program for this week and the one to come after (just in time for Christmas!) Bring it on :)

Rockin Raw

Xox

Simplicity - Mind, Body and Soul

Health isn't simply about changing your diet, exercise and lifestyle, its also about connecting the body and soul, feeling the inner you and learning how your body talks and connects with you. There seems to be no better answer as to how this is achieved other than simplicity, take a moment to pause and to simply follow the basics in life.

I have been touched by the life of one inspiring lady who reached an astounding age of 98 years, she was the most generous, hard working and down to earth lady i have known until the day she passed away. She has lived the simple life from working on farms, cooking for her family from a young age, sewing for the needy when she was but in need herself and life was always full of smiles and joy. After all it is the simple things in life which bring happiness and a sense of fulfillment which nothing else can bring. Simple fresh and wholesome foods, exercise, sunlight, family and friends, water and rest, but also a chance to spend time with just 'you' however that may be.

This inspiring lady i have been fortunate enough to know before her passing brings inspiration to me to live as much of a simple and wholesome life as i can and to remember that i am the creator of my life and the caretaker of my body and soul.

I would also like you to meet Maia who i have come across in my internet travels. She is an inspiring 98 year old lady who has been in the Russian Ballet and lives the simple life, still incorporates a daily exercise routine and is a true picture of connection with her body and soul as she celebrates her 95th birthday living independently.

There are so many inspirational people around us, some we may realise and some we may not, but if we open our eyes to simplicity in life we can see inspiration and life in its fullest form where ever we go. Why not make it in your life too? Take a moment each day to be simple, be real, connect your mind, body and soul and realise that true life and happiness is all around you even when you may not realise it :)

Rockin Raw

Xox

Rockin Raw on Facebook! Join me :)

I had a revelation at work today, a friend at work was telling me how she has been awakened by the benefits of raw and wholesome foods (Yes!!). This awakening was followed by inspiration to incorporate more raw foods into their diet for its many wonderful benefits and reality of true health but to also act as a testimony to heal unwanted stress, anxiety and unsteady moods. Did you know the processed foods and unhealthy fats play a role in reducing your serotonin levels (aka happy molecule) in your brain? No wonder so many people are diagnosed with depression :( Talking about our new found passion of raw foods and seeing those around us interested in our talk and new found knowledge made me realise how passionate i am about hoping to do my part in spreading the word about the raw food 'revolution'. The silly thing is, it is something we have known all along we just don't realise it. We have come to believe that we do not have the time or dedication to incorporate raw food back into our lives like our ancestors have done. Drug companies and medicine seems to be teaching us that drugs and supplements are the mainstay to our health when we cannot make the changes to our diet and lifestyle which will make the difference for reasons varying from lack of motivation or organisation, time management or physical restrictions or lifestyle situations. Medicine companies would go broke if we realised that we are our own best doctors and our diet and lifestyle our own best cure and disease prevention. Look at the Wellness Warrior for one true example!! The fact is it is not that hard to eat a carrot or apple a day, take a few stairs instead of the lift, gosh even those with no legs can fly a plane!!

My point is i want to help spread the word, spread this revolution and help people realise the truth about health and raw unprocessed and wholesome foods but also exercise and a healthy lifestyle, i have started this blog and have now started a facebook page, please join me and become part of the revolution and bring raw food and true health back!!

About

22 years old, soon to be doctor, learning the true way to prevent and cure disease – diet and lifestyle! Bring raw foods into your diet, feel your energy, heal, be mentally and physically stronger than ever and life your life to the fullest!

Description

I am making the raw transition AND I am body building on a high raw food diet. Share with me your transitions, testimonies, recipes, exercises, thoughts and comments as we learn about our bodies, true nutrition and how to get the most out of life! Join with me... Rockin Raw! You wont regret it :)

P.S. Did i mention it is only 2 more days until my appraisal and when the real muscle work begins??? So excited!! Bring it on :)

Rockin Raw

Xox

Pea Protein Power Smoothie and Icy Poles!

In light of my mission to get as much protein as i can on a raw food diet, i took my ventures to the little green pea. There are so many health benefits from these little wonders (see below) but they also have one of the highest protein content of all vegetables! So i devised a "Pea Protein Power Smoothie", my goal was to produce a raw smoothie which had as much protein content as the commercial and processed 'protein powder shake'...

After reading about protein supplements i went to a health food store around the corner and found a natural 'pea protein' powder. This is the same brand who produce 'Vital Greens' recommended by the Wellness Warrior (see my other post on protein powders), its description is as follows...

Vital-Protein is an array of pea protein isolates from golden peas by a natural procedure to guarantee utmost bio-availability.

Protein is required for the support of lean muscle mass, energy levels, immune function, weight control and is the foundation for all enzyme activity needed for basic body maintenance and detoxification. Ideal for use in sports, weight-control or as a source of helpful amino acids, also especially suitable for vegetarians and vegans.

With its carbohydrates levels especially low, Vital Protein has a smooth texture, super solubility and is great tasting! Yummy and delicious in hot or cold drinks and smoothies and can be baked in cakes and biscuits.

• 88% Bio-available Protein
• Low-Carbohydrate Level 0.1%
• Gluten Free
• Low Allergenic
• Low in Anti-Nutritional Factors
• High Tolerance
• 100% Vegetable Origin
• Balanced Amino Acid Profile
• GM Free
• Lactose Free
• Not deposited in the body as fat
• Rich in valuable Amino Acids for weight control, sports or medicinal purposes.
• High-digestability (98%)
• Amino Acid Score 0.9 (norm FAO 1991)
• High Alkalinity level (ph 7.5)

Hence the only downside is this form of protein is although it is vegan and it is most likely not raw but purified and dried using higher heat. The following is from 'Kirsten's Raw' as she has a wonderful summary of raw protein powders!

"Pea protein is a complete source of protein that many people find easy to digest. I’m not sure how “raw” it is based on manufacturing, but it’s vegan. There aren’t any sources on the market that I know of touting the production of a sprouted or raw pea protein, like you find with the sprouted brown rice protein. The benefit of pea protein is the higher ratio of certain amino acids like lysine
When you consume plant-strong protein, it’s high quality, not acidic, and furthermore, if it’s Raw, you don’t even need as much because it’s not denatured by heat.
Raw vegan protein powders are not typically as perfect as whole food sources of protein such as fresh organic greens, vegetables, fruits, nuts, and seeds, but they serve a purpose in getting you a sizable punch of protein quickly and efficiently. They can really come in handy because of that. There are also whole-food, cooked protein sources such as lentils, beans, grains which can be helpful in increasing the amount of protein one gets, again though… keep in mind that it’s believed cooked protein isn’t as easily assimilated as Raw protein."

Being keen to try a green protein shake and not finding any raw alternatives close by i settled for the Pea protein until i find a good quality raw protein powder :) 

For comparison - 1 scoop (25g) Define protein powder = 94cal, 18.7g protein (75%)

Green Protein Smoothie

·         Peas ½ cup = 4g protein (35%), 47 calories (16 from protein)

·         1 orange (skin removed) = 1g protein (11%), 42 calories (11 from protein)

·         Spinach leaves (small handful 50g) 1.8g protein (56%), 16 calories

·         25g scoop pea protein powder = 11g protein (44%), 100 calories (44 from protein)

·         1 tablespoon Chia seeds = 3.1g protein (20%), 67 calories (12.4 from protein)

·         Plus – 1 cup water

Total = 20.9g protein, 182 calories with (83.6/182) 46% protein

Mix all in a blender until smooth...

And you are ready to power up!

I was unsure how it would taste but was pleasantly surprised i drank the whole cup! Mum even had some too, BUT we couldn't finish it an ended up with the great idea of having 'Pea Protein Icy Poles!' Can't wait to try these ones :) 

Health benefits of green peas 

Green peas are one of the most nutritious leguminous vegetables, rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants. 

Peas are relatively low in calories on comparison with beans, and cowpeas. 100 g of green peas provide only 81 calories, and no cholesterol. Nonetheless, the legumes are a good source of proteins, and soluble as well as insoluble fiber. 

Fresh pea pods are excellent source of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are B-complex vitamins required for DNA synthesis inside the cell. Well established research studies suggest that adequate folate rich foods in expectant mothers would help prevent neural tube defects in the newborn babies. 

Fresh green peas are very good in ascorbic acid (vitamin C). Contain 40 mg/100 g or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body. 

contain phytosterols especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels in the body. 

Garden peas are also good in vitamin K. 100 g of fresh leaves contains about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has found to have a potential role in bone mass building function by promoting osteo-trophic activity in the bone. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain. 

Fresh green peas also contain adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining health of mucus membranes, skin and eye-sight. 

Further, consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers. In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese. 

Pea it up!!

Rockin Raw

Xox