FG owner, Katie explains all about her unique Cakes & Shakes event and the benefits of protein high snacks…
Did you know you can bake amazing cakes with protein powder?
Its hard to believe how versatile whole food protein in powder form can be; along with your coconut oil or cocoa nibs, they’ve swiftly become staples of the new-clean eating kitchen cupboard in many families!
The protein powder we choose here at FGB is a vegan, super food made from yellow split pea, cranberry and brown rice protein. It’s clean, it’s pure, it’s gluten free, dairy free, whey free and nut free and there are no artificial sweeteners, colourings and preservatives in there either. We have our fridge stocked with our ready mixed “to go” version – for your ease straight after a class, and there’s also individual 20 grams servings sachets to blend yourself at home.
Whats more, it’s packed with 20 essential vitamins and minerals, it has a full amino acid count – which is rare to find in any plant based or vegan food, making it a delicious nutritious power-packed meal. When made as a smoothie or a cake snack it will carry you through breaks and dips in energy when you need a neat homemade superfood treat.
Why do we need protein?
In all meals you should aim to balance 20 grams of protein; whether your a vegan, pescetarian or meat eater, along with leafy greens, some of your five a day fruit and vegetables and little whole food carbohydrate – preferably slow releasing (i.e. brown rice rather than white, sweet potato rather than white potato etc). In fact, you’ll need this combination even more so after a yoga class or workout, as it’s been proven that 20 grams of easily digestible protein within 1 hour of exercise restores muscle repair and growth, prevents tears and can even illuminate those pesky achy muscles!
What is this power-packed Recipe?
All you need is a couple of eggs, almond or rice milk and some protein powder, plus a sprinkle of your favourite extra, I use cranberries. What I’s like to add is that mostly people use their protein powder for shakes or smoothies, which is a great way to combine with your super greens, berries, flax and nuts (not your husband’s!) to make a great meal after yoga, but sometimes you want something you can bite into, and this is where the protein powder is genius for baking.
Using a large fork mix all of the following ingredients in a medium bowl:
-4 scoops Arbonne Meal Replacement Shake mix (vanilla)
-1 tsp baking powder
-1 tsp vanilla extract
-1/4 cup egg whites
-1/4 cup unsweetened vanilla almond milk
Spray muffin tin with cooking oil spray and pour batter, filling each tin about 3/4 full. Bake at 350 degrees for 20 minutes until golden on top. Yum!
On Saturday 10th & Sunday 11th, we join Katie, FG owner and resident protein lover in the studio, sharing recipes, cakes and free samples for you to try and buy all at 20% off this weekend ONLY.
A clean eating role model for us all, Katie has spent over half her life living gluten and dairy free, discovering many great and varied ways to eat well and this in turn saved her from the diagnosis of a crippling disease, Endometriosis. She is happy to answer questions on a wide range of health spectrum and also including ways to Live Life with Fierce Grace.
RSVP to reserve your cake!
Huzzah! March is here and Spring’s on its way!
For those of you who practiced with us this Monday 29th February, you’ll have enjoyed our free fruit give-away of 29 bananas, 29 apples and 29 oranges to celebrate a whole extra day of the year to practice yoga! We’ve since been feeling a little bit fruity, so this week we are bringing you some sweet facts about your lunchbox favourites:
Useless but nevertheless fun facts about bananas
· The clever name for the banana is musa sapientum, meaning “fruits of the wise men”… We knew it.
· Bananas were initially brought to the Americas in 16th century from West Africa by Portuguese sailors – bananas, we had no idea you were so exotic!
· Bananas gained their popularity at the 1876 Philadelphia Centennial Celebration where they were sold in foil wraps
· Fyffes, the British Banana supplier, received its first order in 1888.
· There are almost 1,000 varieties of bananas worldwide, growing in over 150 countries, producing 105 tonnes a year.
· More than 100 billion bananas are eaten every year globally, making it the 4th most popular agricultural product.
· In the UK, we average 10kg bananas a year per person, about 100 each and collectively over 5 billion.
· Uganda is the highest consumer of bananas, with an average of 500 pounds of bananas per person per year. In fact, the Ugandan word for food ‘matooke’ means both ‘banana’ and ‘food’.
· India and China are the largest producers of bananas.
· Bananas grow on plants, rather than trees, which are actually classified as a herb, making them the world’s largest herb. They are also classified as berries.
· Banana plants can grow up to 25ft high with leaves measuring over 9ft long and roots over 100 years old.
· About 75% of banana’s weight is water, where as apples are made up of 25% air. Both fruits therefore float in water, as do watermelons.
Useful fun facts about bananas
· The riper a banana gets and the greater the amount of brown spots forming on the skin (the point that most of us aim our ripe bananas at the dustbin), the higher the amount of TNF they contain. Tumor Necrosis Factor is a chemical which has the ability to rebalance abnormal cells within the body, combating tumour cell growth.
· Full of antioxidants, bananas boost our immune system and increase our production of white blood cells.
· A low glycemic carbohydrate, they are packed with vitamins and minerals. Our body converts the high levels of the protein tryptophan into serotonin which helps us to relax and maintain a happy mood!
· The low sodium, high potassium ratio contributes to healthy hearts and blood pressure; Eat your heart out!
· Rub the inside of a banana skin on a mosquito bite and the natural oils will stop it itching and reduce inflammation. Apply it also to a burn for a speedy recovery or fix it on top of a splinter so as the natural enzymes can draw the offending item to the surface of the skin!
The inside of the peel can also whiten teeth and shine your shoes!
Ultimate banana tip: Peel a banana from the other way up to avoid the stringy bits! GAME CHANGER
Stay healthy and living life with Fierce Grace! x
Whether you are new to hot yoga or you have been practising for a while, you may start to see how your practice benefits your daily life outside of the studio. One of these things may be your skin. Many a myth exists around hot yoga (did you know we are all half unicorn?) but many people claim that getting your sweat on in the hot room improves your skin, giving us that (*cough*unicorn-) glow we all resonate (with the exception of some Mondays).
Hot yoga improves blood circulation, bringing oxygen and nutrients to the skin from the inside out, simultaneously encouraging the release of bacteria, toxins and other nasties out through the loosened pores. We’re sold; but what else can we do to help our skin this winter?
We have assembled a list of some lesser-known skin essentials that you might just find in your kitchen cupboard, meaning that you can keep costs down and avoid unnatural ingredients.
- Baking soda: As an abrasive, this product can be used as an exfoliant to help loosen dead skin. To get your feet silky soft for our barefoot hot yoga studio, how about trying a baking soda foot-bath, with half a cup of baking soda to every gallon of warm water and leaving for 30 minutes?
- Oats (particularly colloidal oatmeal): one of the few FDA approved natural ingredients to treat skin irritations such as eczema and dry skin
- Beta Carotene: our body converts this nutrient, found in red, orange and yellow fruits such as carrots and sweet potatoes, into Vitamin A helping us to heal wounds and maintain healthy cells
- Apple cider vinegar: regulating the pH level of the skin, a splash of this product with some water can be used as a toner or occasional face wash
- Fruit: You can make you own natural, exfoliating face-mask using fresh mango skin, mashed strawberries or pineapple. Apply directly onto the face for a few minutes before rinsing. (If you suffer from fruit-related allergies, do not try this at home!)
- Lemon: Fierce Grace Brixton knows the value of the mighty lemon. We put it in our water every day! Lemons are anti-bacterial, anti-viral and have special immune-boosting powers. If the lemon was a Star Wars character, it would be the wise Yoda – the force is certainly strong with this one. A great detoxifier, our livers and digestive tracts also love them. They can be used to beach-blonde our locks in the sun and with a high concentration of Vitamin A, lemon can be mixed with warm water to whiten nails and even out skin tone. Phwoar, is there no end to the lemon’s magical powers?
- Brown sugar: Sugar is the nation’s bad-boy in town right now, but mix half a cup with a few tablespoons of olive oil and water and you’ve got yourself a finger-licking good way to clear away dead skin. Sugar might be in the naughty corner but this sure sweetens the deal.
- Chamomile tea bags: Eurgh, now that we are all in winter hibernation mode, those dark, puffy eyes are a killer. The best antidote is sleep, but as you are all jumping out of bed for our early morning classes, try this alternative. Tea bags contain caffeine and anti-inflammatory tannins that should, fingers crossed, have us all looking a decade younger in no time! Place a tea bag in boiling water for 5 minutes, leave to cool in the fridge then place one over each eye-lid (please note that the fridge part is strongly advised, unless you have asbestos skin). Chamomile is the equivalent of a hug in tea-world and smells like it too, so that gets our vote.
What are your favourite natural skincare tips? Let us know!
We’ve all had it up to here with rules, restrictions and fad diets. So what’s any different about this one? For a start, it’s not so much a diet, but more an eating plan which puts emphasis on alkaline foods, such as broccoli, cauliflower, celery, cucumber, kale, peas, peppers and spinach. Alkaline eating helps your body maintain balanced pH levels, which in turn can improve digestion, sleep, skin tone, mood and weight loss. What’s not to like?
The foods that cause an imbalance in our pH levels are the usual suspects —sugar, dairy, processed or excessively fatty foods, alcohol, caffeine, certain meats, etc.
How do you know if your body is acidic or alkaline already? First, a brief chemistry lesson: pH balance is a measure of acidity. Anything below a pH of seven is considered “acidic”, and anything above seven is “alkaline” or base. Water, for example, has a pH of seven and is neither acidic nor alkaline. To sustain human life, your blood needs to remain in a slightly alkaline state.
You can test your alkaline levels at home; this may well take you back to school chem’ class! You can pick up a packet of pH test strips, or litmus paper, in your local pharmacy and use on either saliva or urine. The goal is to test at the same time every day, ideally the morning and get your level between 6.5 and 7.5.
Lemon is, surprisingly, one of the best alkalising foods to eat. It’ll come as no surprise that it’s a great idea to start your day with a cup of hot water and lemon; not only does it give your digestion a kick start, it also clears skin and boosts your immune system. Most people ask why something that is typically acidic and ‘citrus’ on the outside can be non acid forming on the inside. This is due its very, very low sugar content and high alkaline mineral content and their citric acid does not create acidity in the body once metabolised.
There are some fantastic Alkaline recipes out there, often aiming to use 80% alkaline ingredients and the other 20% a combination or less alkalising food. Some of my favourites can be found on www.alkalinesisters.com and www.honestlyhealthyfood.com who also have a brilliant recipe book!
So when life give you lemons… get alkaline 🙂
Fierce Grace Brixton studio manager Marija Jovanovic explains some of the benefits of a hot yoga practice this week. So if you want to know how good it is for you, read on….
1. Practicing yoga in a heated room increases pulse rate and metabolism, increasing blood flow to the limbs. This allows you to move more freely from posture to posture. In addition, a warmed up body can twist, bend and stretch further and more safely, which also allows for an internal organ massage. All inner glands, organs, ligaments and muscles benefit.
2. Yoga promotes the relief of stress and connection of mind and body and spirit. Through regular you will challenge yourself – as they say, life begins when you step out of your comfort zone! When you can stay calm and focused during hot yoga, you may find that that carries through to any given situation occurring in everyday life – enabling you to retain peace of mind as you face the challenges of life.
3. Hot yoga encourages elimination of toxins from the body by sweating. Your body burns fat more effectively in the heat, and fat may redistribute and be used as energy during the class. You may notice a your muscle definition and tone improves fairly quickly with regular practice as does your flexibility and strength.
4. The increase in sweat also benefits your skin; it’s the hot yoga glow! After all, the largest organ of our body is the skin, and a 90-minute class will help clear out the pores.
5. You may become better equipped to fight infection with regular hot yoga practice. Similar to when your body raises its temperature to fight infection, the raised temperature in the room assists in improving T-cell function and the proper functioning of your immune system.
So enjoy the experience – exploration of your own body, mind and soul. It’s a journey well worth taking and it’s really good for you.