Chocolate Chia Pudding

Who says you can’t have chocolate for breakfast? Treat yourself with this deliciously guilt-free Chocolate Chia Pudding recipe – it’s Vegan, dairy-free and gluten-free!

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Who says you can’t have chocolate for breakfast? Treat yourself with this deliciously guilt-free Chocolate Chia Pudding recipe – it’s Vegan, dairy-free and gluten-free!

This recipe takes very little preparation time and is a naturally great way to maintain a healthy diet while still indulging in those sweet cravings. Get creative and customise this pudding with your own choice of toppings – we recommend adding fresh fruit or chocolate chips for a little extra yum!

Serves: 2
Ingredients
  • 4 tbsp Chia seeds
  • 1 cup Almond milk
  • 1 tbsp Unsweetened cocoa power
  • 1 tbsp Rice Malt Syrup / Brown Rice Syrup
  • 1 tsp Vanilla Extract / Essence
  • 1/2 tsp Cinnamon
Method
  1. Mix all ingredients together well in a bowl or jar
  2. Cover and leave in fridge overnight, or for at least 6 hours
  3. Serve on it’s own or with toppings – my favourites are strawberry slices and shredded coconut
Notes
  • Feel free to sub your favourite milk for almond milk
  • Feel free to sub rice malt syrup for maple, honey etc
  • If you are a cacao fan, feel free to sub that for cocoa powder.

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Raspberry & Macadamia White Chocolate Slice

Summer is heating up! With the start to a brand new year and the Australian Open commencing in a little over a week…

Summer is heating up! With the start to a brand new year and the Australian Open commencing in a little over a week, there is a lot to look forward to. We have teamed up with the talented Hazel & Cacao (aka Talida Voinea) – a food blogger with a background in Biomedical Science and a love for healthy treats. Talida created this tantalising summer slice made from all natural ingredients. The perfect treat to eat while watching the tennis!

By Hazel & Cacao

Ingredients
  • BASE:
  • 1 cup macadamia nuts
  • 1 cup medjool dates (pitted)
  • ¼ cup desiccated coconut
  • FILLING:
  • ¾ cup cacao butter
  • ½ cup macadamia butter*
  • ⅓ cup coconut oil
  • 1 cup raw cashews (soaked in water for at least 4 hours or overnight)
  • 1 TBSP vanilla extract
  • ¼ cup light raw honey or light agave syrup if vegan
  • GARNISH:
  • Raspberries & Chopped Pistachios
Method
  1. For the base: add your macadamia nuts and pitted dates to a food processor and blitz until crumbly and sticky
  2. Sprinkle the desiccated coconut evenly over the base of your square slice tin to prevent sticking
  3. Press down your macadamia date mixture firmly into the base of your tin. Set aside.
  4. For the filling: gently melt down your cacao butter on the stove on low heat until liquid and set aside to cool while you prepare the rest of your filling
  5. Add the rest of the filling ingredients into a high speed blender and blend until smooth and creamy.
  6. Once blended add in your liquid cacao butter and blend again.
  7. Pour filling mixture over your base and spread out evenly
  8. Add some raspberries and chopped pistachio nuts as garnish
  9. Freeze for at least 4 hours, but preferably overnight.
  10. Allow to thaw slightly before slicing. You can also add your raspberries and pistachio’s after your slice has frozen.
  11. *You can use store bought macadamia butter or make your own by blitzing a generous ½ cup macadamia nuts in a food processor until they make butter – it can take a good few minutes. Use more macadamia nuts to have some butter left over for later.

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Pilates for Pregnancy and Beyond

Expecting Mums have special needs during pregnancy and exercises targeting special areas are vital to support your health, and the health of your growing new arrival…

Expecting Mums have special needs during pregnancy and exercises targeting special areas are vital to support your health, and the health of your growing new arrival. Prenatal Pilates is supervised by Exercise Physiologists and Physiotherapists, and can help mothers with safe, effective exercise. We chatted with Majella Nolan from Body Smart about the top 3 Reasons to do Prenatal Pilates and how Pilates in general can benefit a Mum before and after pregnancy.

Top 3 Reasons to do Prenatal Pilates

1. Pre-natal Pilates teaches optimal pelvic floor function (the key muscles involved during delivery of your baby) and helps ensure a full recovery during the post-natal period.

2. This specialised type of Pilates strengthens your core muscles, preventing back pain and helps you carry the extra weight during pregnancy, easing pregnancy-related injuries such as backache and pelvic pain. Providing all is going well, you can do Pre-natal Pilates right through till the big day.

3. This regular exercise enables you to control excess weight gain during pregnancy and achieve a faster recovery following the birth of your child. Pre-natal Pilates prepares you not only for the big event of giving birth but the extremely physical job of having a newborn baby to lift, bath, feed, push and carry.

Never done Pilates before?

Not to worry! Whether you were previously a runner, dancer or you are just entering the fitness world, the benefit of joining a Pregnancy Pilates class is that your exercise program is tailored to your individual needs. Exercising in small groups under the supervision of an Exercise Physiologist means your program can be modified as your body changes throughout each trimester.

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Postnatal Pilates

Ready to get moving again after having a baby?

All Pilates sessions are supervised by an Accredited Exercise Physiologist. Studios such as Body Smart in Paddington, Brisbane offers new mum’s the chance to return to regular exercise safely while targeting the muscles most affected during pregnancy and child birth. With sleepless nights, breastfeeding, bathing and focusing so much time on your little one, the thought of getting back into exercise after having a new baby can be very daunting!
Many women feel a lot of pressure to get back into shape quickly, but in the early stages after giving birth, whether you have had a caesarean-section or vaginal birth, the most important thing to remember is to be kind to your body and allow it time to recover. After 6 weeks you are usually ready to get moving again. Postnatal Pilates is an excellent next step to strengthen and tone the deep abdominal muscles and pelvic floor, and start to regain your fitness and pre-pregnancy body!

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Top 3 Benefits of Postnatal Pilates at Body Smart

1. Can help you with Pelvic Floor Retraining after your little one is here. Pelvic floor complications are very common post-natal with 1 in 3 women suffering some kind of incontinence after giving birth. Core Muscle Retaining: This includes the deep abdominal and gluteal muscles, to help improve any back or pelvic pain as well as prepare your body for more vigorous exercise.

2. Specific Pilates-based exercises help to reduce rectus diastasis (abdominal separation).

3. Looking after your body gives you more energy, strength and movement to cope with all the new challenges of being a mum!

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FAQ About Pregnancy, Pilates and Exercise

Pregnancy is a journey, a physical journey. It’s like training for a marathon for nine months and the labor is like running the marathon. Not only does working out ensure you are strong and healthy (keeping weight gain to a minimum) it also has a very positive impact on your baby’s mental and physical well-being.

Working out during your pregnancy also reduces your chances of gestational diabetes and pre-eclampsia and can ease a lot of the niggling side effects of pregnancy like constipation, swollen ankles, varicose veins, lower back soreness, sacroiliac joint pain and trouble sleeping. But most importantly it prepares the body for birth and life as a new mum, which is physically very taxing on the body.

Pilates is designed to realign and re-balance the body and with so much change going on in your body during your pregnancy you need to be working out to support this change not challenge it. That’s why Pilates is a really safe and effective way to exercise during your entire pregnancy. It’s even safe enough for clients to continue with their Pilates until the week their baby arrives.

Pilates is able to isolate all the important areas in a low-impact way to ensure everything is still working but the baby and mum are safe. Pilates continues to work the abdominal’s and pelvic floor without the need to do sit-ups or crunches. It also strengthens the areas needed post-baby to ensure there is reduced strain on the lower and upper back.

Once you fall pregnant, what is happening to your stomach muscles?
In the beginning nothing really happens to your tummy muscles, instead we begin to feel a little more bloated and different, this is mainly due to the hormones our body is excreting, but there is no real impact on your stomach muscles at this stage.

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