Saladspo...

Since my return from Goa, one of the positive's is that I'm constantly craving salads and healthy, fresh food.  I've literally been having salad for breakfast, lunch and dinner. I don't even know why, maybe it's something to do with the crunch.  5 days with no food does that to you! 

So any way, I've been looking to Pinterest for some fresh inspiration, and now I'm going to share my discoveries with you! 

WARNING: viewing may cause severe hunger or extreme salivation. 

  

 And well, because blueberries. 

If you survived that without running to the fridge I applaud you! Obviously these aren't my photos or recipes, but I will be sharing some of my go-to's in the very near future! 

Eat colourfully and reward your hard-working body with nutrients; the internal benefits will show on the outside! Also, by including plenty of fresh foods and variety into your diet, you keep things interesting and are more likely to stay on track.  

My final piece of advice would be, as much as possible, stick to single ingredient foods then prepare and cook your food at home.  By single ingredient foods I mean FRESH PRODUCE - fruits, veggies, good quality proteins, grains and good fats.  Avoid things like packet noodles and pre-made marinades or sauces, which usually contain a long list of ingredients we don't know how to pronounce, never mind what they actually are! This way, you know exactly what is going into your body, without the preservatives and added extras that can occur if you eat out or 'cook lazily'. With a little bit of organisation and perseverance it will soon become second nature, and you'll be surprised how much you actually look forward to cooking, and of course eating, your own creations! 

Happy Eating! 

V x 

Nathalie's...

Last week I had the privilege of checking out the lunch and dinner menu at Nathalie's, located next door to Fit Republik, a highly equipped, state of the art gym that has recently opened in Dubai Sports City.  I love discovering new, trendy, delicious and healthy cafes in Dubai (Australia has one around every corner, so they fill a little hole in my heart!) and Nathalie's is no exception.  The location is easy to get to with ample parking, and of course highly convenient if you are a member at the adjacent gym. I happen to play netball up at sports city at least once a week, so I may be planning to return to Nathalie's quite regularly to fuel post game (hellooooo chocolate and pistachio tart).  

We were absolutely spoilt there, tasting nearly every dish on the menu.  To start, we sampled the Dips & Crunch (my favourite was the Edamame Guacamole) and Fresh Salmon Summer Rolls. Also, get your hands on their Zatar Bites - one word - addictive. The Kale Ceasar and Freekeh salad were also incredible.  

If you're feeling a bit cheeky, go for the Nathalie's Burger or the Adobo Chicken Quesadillas. Both are melt-in-your-mouth delicious and full of flavour. For the health conscious among us, they have The Portobello Burger (instead of a bread bun, you get your Angus beef patty between two juicy portobello mushrooms) and the Whole Wheat and Zuchinni Pasta with ricotta sauce.  The Grilled Salmon Fillet with Veggie Soba Noodles was a lovely nod to Asian flavours, full of vivacity and colour.  

We were told to return for the breakfast, and to be honest earlier that day I did some investigating and their breakfast menu looks amazing. Plus, anyone who doesn't enjoy going out for breakie is no friend of mine! 

And then....the desserts. Oh my. We were dished up a beautiful platter with samples of their delectable treats, including gooey Nutella Cookies, Baked Cheesecake with Salted Caramel and Peanut sauce, Chocolate Bark with plenty of yummy seeds and berries, Walnut and Date Bliss Balls and my favourite - the Chocolate and Halaweh Tart with crushed pistachios. It was so good I asked for one to take home and have the following night! 

So if you're up that end of town, I highly advise popping in and trying out Nathalie's fresh, tasty range of goodies.  The decor is eclectic and funky, which complements the food perfectly.  Plus, after your Nutella cookie (you won't be able to resist), you can always go and work out next door! 

Turnip the Beet! 

V x

Think Pink - Breast Cancer Awareness

As the majority of us know, October is Breast Cancer Awareness Month. For a few years now, due to reasons very close to our hearts, my Mum and I have been meaning to host a fundraising event to raise money for cancer research. So yesterday we finally did it, and in a flurry of pink (and possibly enough sugar to send anyone diabetic) we managed to raise over AED 3000 for the cause! 

As women, we need to be aware and understand what breast cancer is, signs and symptoms and what could happen if (God forbid) we were ever affected by this disease.  There are 14 known types of breast cancer, including a small percentage found in men, and according to American statistics there are around 190000 new cases of invasive breast cancers and 60000 new cases of non-invasive breast cancers per year. It is well known that the earlier cancer is identified, the greater the chance of effective treatment and survival.  

So what is breast cancer exactly? Cancer occurs when the genes that are responsible for regulating cell growth and health, take on mutations or abnormal changes.  Usually, cell growth in the body is highly regulated by genes found within the nucleus (or control centre) of each cell, and basically as old cells die, new healthy cells are formed.  However, mutations can 'switch-on' and 'switch-off' certain genes within a cell, that causes the cell to multiply and grow without any order, which can result in the development of a tumour.  Breast cancer occurs when a malignant tumour develops within the breast cells, and begins in the cells of the lobules or ducts (the milk producing glands and passages that carry the milk to the nipples).  However, less commonly it can form in the stromal tissues - the fatty and fibrous tissues in the breasts.  Without identification and treatment, cancerous cells will travel to the nearby lymph nodes located under the armpits, which can result in further metastasising (or spreading) of cancer throughout the body. When someone refers to a 'stage' of breast cancer, they are describing how far in the body the cancer has travelled from the original tumour.  85 - 90% of breast cancer is caused by a genetic abnormality (or mistake in the genetic material) from the usual 'wear and tear' of life, but a small portion of cases (5 -10%) are linked to an abnormality inherited from your mother or father.  

As no two people are ever the same, breast cancer symptoms are highly variant also. A monthly self-check should be done for women of all ages, and an annual mammogram and physical exam from a qualified doctor is recommended.  As mentioned earlier, early detection is key.  Look out for lumps or swelling, or changes to the skin, but often those affected have no symptoms at all.  

So, how can we reduce our risk? Staying as healthy and happy as possible will help, although, as most of us know too well, cancer has no mercy and anyone can be affected.  Studies have found that maintaining a healthy weight, by eating nutritious food and exercising regularly, can lower your risk.  We all know that these two (seemingly) simple habits have the ability to make us feel great and function to our optimal.  Limiting alcohol will help reduce the stress we put our bodies under and limit damage to cells.  The consumption of alcohol has been found to increase the levels of oestrogen and other hormones associated with hormone-receptor-positive breast cancer in a number of studies.  And obviously never smoking, or quitting immediately is one sure-fire way to not only reduce your risk of developing breast cancer, but also developing other cancers and diseases.  I also believe that trying to maintain a productive, happy, positive and rewarding lifestyle can improve your overall health. 

So for all of those who have battled breast cancer, those who have beaten it, those still going through it and remembering the brave who were beaten by it, share this post. Educate your daughters, sisters, mothers, aunties, cousins, friends. Because if we're aware, we will be cautious. Prevention is always better than cure, and early detection is the next best thing.  Our donations will be used to help find a cure, and in the meantime, if I motivate just 1 woman to start checking herself, then I'll be happy. 

Think Pink! 

V x 

Run Forest, Ruuuun!

As the weather cools down in the UAE, one of my favourite (yes, I actually enjoy it) past times is running outside.  Possibly the most accessible and cheapest forms of exercise, running benefits us in so many ways, all we need to do is chuck on a pair of trainers and off we go! In Dubai, we are lucky enough to have a fresh running track available along the beaches of Jumeirah and Umm Sequiem, which I try and get to at least twice a week.  Pounding the pavement, even just for 30 minutes, allows me to clear my head and start my day right.  Of course, there are many physical benefits of getting those wheels turning, and I'm going to list the top 5 facts about running and why you should get started...

1. Improves Heart Health & Lowers Blood Pressure

Studies have shown that most serious, consistent runners have relatively low blood pressure and improved cardiovascular fitness.  While running, the muscles of the body demand more oxygen, therefore requiring increased blood flow in order to provide sufficient oxygen (and energy) to these working muscles. To do this, the body increases the heart rate, to pump blood around the body faster. This blood obviously travels through veins and arteries, and the constant expansion and contraction of these vessels increases elasticity and lowers the blood pressure.  This helps keep the blood flowing freely through the body even after exercising, which reduces the risk of blood clots, stroke and heart attacks.  

2. It Burns Calories & Raises The Metabolic Rate

As I previously mentioned, running is one of the most accessible forms of exercise and it helps burn calories.  Consistent running can also increase muscle mass (especially in the legs), which in turn can increase the metabolic rate.  Higher muscle percentage means more resting energy demand, thus increasing the rate at which we consume calories.  I am a firm believer in going out and running 5 to 10km (or more...nutters!) a couple of times a week to increase aerobic fitness, but it has also been proven time and time again that running in intervals (or sprint training) can burn as much, if not more, calories in one session as long distance running.  An example would be setting your treadmill to, say, incline 3 at speed 12-18 (depending on your ability) and literally sprinting your heart out for 40 seconds, 20 seconds rest. Doing this for just 15 minutes can be as effective in weight loss and increase metabolism as much as a 30 minute steady run! 

3. It Increases Bone Density & Strength And Reduces The Chance of Osteoarthritis

Running is essentially a weight bearing exercise, which means the lower body is basically carrying the weight of the upper body whilst trying to stride as fast as the legs can take it.  Weight bearing exercises increase bone density by providing resistance for the bones to withstand, as well as the pulling and pushing of the muscles and ligaments against the bones.  Weight bearing exercises obviously include lifting weights, as well as body weight exercises such as push ups, squats, burpees and lunges.  Certain yoga poses also incorporate body weight strengthening movements.  It is especially important for women to perform weight bearing exercises to decrease the chance of osteoporosis. Osteoporosis is more evident in women due to hormonal changes throughout their lives, especially during menopause.  Running also reduces the onset of osteoarthritis in the knees for a couple of reasons - firstly, weightloss means less weight that the knees have to withstand (obese women have nearly 4 times the chance of developing arthritis in the knees than non-obese women); secondly the increased blood flow to the muscles and ligaments around the knees improves the health of the cartilage between the joints.  

4. Reduced Stress Levels

If anything, running gives you time to think and relax while you pound the pavement.  Although many people might see running as boring and tedious, if you are in a nice, fresh, outdoor environment and you have some motivating music in your ears, you're going to start to feel pretty free.  It comes as no surprise that exercise has been proven to reduce anxiety, and running is no exception! Running can also improve self-confidence - not only can it help you lose weight, but setting goals to beat personal best times and then achieving them, can boost moral and self-confidence ten fold.  However, be careful not to push yourself too far, as extreme distance running can actually cause an increase in cortisol secretion, so just be sure to run to your ability, and to take rest days between long runs.  

5. It Makes You Feel Great! 

There's nothing quite like the rush of endorphins after a long, sweaty run. The sense of achievement, all before 8am, can set you up for a wonderful day and kick start your healthy eating and positive approach to your daily tasks.  People who exercise in the morning are found to be more productive when they get to work, in a better mood and motivated to achieve and be successful. Any exercise will do this, but running is one of the easiest to start.  Also, as mentioned earlier, watching yourself improve day to day will obviously lift your mood. No one wants to be the grumpy, sleepy one in the office every morning. Stop pressing the snooze button and get your butt out of bed, lace up your trainers and literally hit the ground running!   

So if the physical and mental health benefits aren't enough to get you to start running, maybe some funky new running shoes might do the trick! I find it helps to have a fab playlist of all your favourite songs ready to go as well, sometimes I'm sure I'm jiving along instead of jogging!  If you're finding it hard to motivate yourself to get up and go, I would suggest entering a fun run, or maybe even a half marathon (obviously depending on your ability!) and use your weekly runs as training, leading up to the event. I've done The Color Run before and it is SO much fun, and a very achievable 5km - think paint powder EVERYWHERE!

And my last tip would be switch it up - running is amazing for you but don't purely rely on it for exercise. Your body is a very adaptable machine and soon enough, that 4km you found so hard 2 weeks ago will seem like a walk in the park, thus reducing the benefits you will get from that initial 2 weeks and you'll have to start running further and faster. I like to incorporate other forms of exercise into my week, usually running 2 to 3 days, also doing pilates, yoga, netball, swimming, weight training and HIIT sessions when I can. Of course, if I'm pushed for time or have an early start, I will probably resort to pounding the pavement for 30 minutes rather than doing nothing at all. And, like I've said time and time again, incorporate rest into your exercise routine, your body will thank you for it! 

Happy Running!

V x 

Goa...A No Goer?

A couple of months ago I jumped at (what I thought was) the deal of a lifetime on Groupon, to visit The Beach House on the pristine beaches of Southern Goa, India, for a cleansing detox yoga retreat. Sounds like a great idea...right? Well, sorta wrong.  I wouldn't describe it as a holiday destination per say...

For 5 days, myself and 3 girlfriends pushed our bodies to the absolute limit.  We were restricted to 4 juices a day, some quite nice, others not so much (think zucchini and red cabbage juice) into which we had to stir psyllium husks (or as we nicknamed them - bug wings). It made the texture almost unbearable by the end of the week.  We also consumed a clear broth and a thick broth (a couple of mine were untouched, I just couldn't stomach it) as well as what seemed like endless tablets and disgusting shots, they were a real effort to swallow.  Combine that with 2 SELF ADMINISTERED ENEMAS a day, and you have a recipe for crankiness, extreme fatigue, dizziness, weakness and all round depressive thoughts.  

It was hard. I'm not going to sugar coat it. Really. Bloody. Hard. Apparently we were some of the youngest guests they'd ever had, most of the other 'detoxers' were middle aged and looked like they'd hit the Goa party scene more than a few times. I'm just so glad I had the other girls to go through it with, because being alone, I would have lost my mind.  The yoga was a bit meh and not really the sort of yoga I'm used to and enjoy, but if I'm honest I was so weak that anything for physical would have seen me go bottoms up! 

But it wasn't all awful.  There were many informative sessions about body composition, chakras, acids & alkalines and nutrition that I will make further posts about.  Of course, during this time my inner science geek emerged! We also had a delightful full body massage daily, which really did help boost moral and my spirits.  The scenery was impeccable, and we made the most of it by strolling up and down the white, expansive beaches at least once a day.  We were more than lucky with the weather; considering October is usually wet season in India, our days were full of bright blue skies and sunshine (another mood booster!).  On our final yoga session (when I was supposed to be 'ooommmming' with my eyes closed) I spotted a school of dolphins swimming along, which pretty much made my week!  And I managed to relax (when I wasn't self administering an enema) and read books, despite fantasising about food the entire time! 

One day, due to extreme cabin fever, we decided to escape into town, only a 15 minute walk down the beach.  In Colva, we indulged in some retail therapy and I also cheated and had a...wait for it.....coconut water! I know, not much of a cheat but I ADORE fresh coconuts and I wasn't missing out. It was exactly what we needed to motivate us to complete our last day of fasting.  Plus, we knew where we were going to 'break our fast' on the last day...king prawns anyone? 

So, all in all, a 'holiday' was definitely NOT the way I would describe my Goa experience. Maybe one day I will go back and experience Goa in all it's glory - boozy late nights and curries to power me through the hangover! It seems SO tempting! 

I'm going to be honest and say there are other destinations I have on my priority list before I return to India.  The country itself is beautiful and I enjoyed befriending stray puppies and dodging enormous cows; but constantly being haggled and occasionally spoken to like dirt has put me off returning any time soon. 

On a positive note, I do feel cleansed, skinnier and I am tanned! 

Namaste Bitches. 

V x