Top 5 superfoods for 2016

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Unleash your wellness warrior this year with these top five super foods that will help you to feel the hippest and healthiest version of you.

Matcha

Matcha tea is an easy and simple way to add powerful health benefits to your everyday diet. One serving of matcha tea is the nutritional equivalent of 10 cups of regularly brewed green tea, this is because when you drink matcha you ingest the entire leaf and receive 100 per cent of the nutrients contained within! Known to boost metabolism and burn calories, matcha energises the body, enhances mood and aids in concentration. When that all too familiar afternoon slump hits and you start to feel peckish, make a warming brew of Matcha instead! Rich in fiber, chlorophyll and vitamins, this month try swapping your coffee for a good cuppa’  matcha to wake up the mind and body.

Lucuma

Derived from an ancient Peruvian fruit, lucuma powder delivers an abundance of health benefits when added to your favourite food or beverage. Viewed as a symbol of fertility and creation, for thousands of years lucuma was referred to as the “Gold of the Incas” and was used for a variety of applications. Its unique caramel like flavour serves as a natural sweetener, and is perfect for adding to healthy desserts and baking! In addition to satisfying your sweet tooth, this amazing superfood is gluten-free and provides a source of antioxidants, fibre, carbohydrates, vitamins and minerals necessary for bodily functions. As an added bonus, research shows that lucuma may be helpful for supporting skin health, blood sugar, and even cardiovascular health – what’s not to love!?

Camu

The camu berry is one of the world’s most abundant sources of vitamin C. This antioxidant-rich berry from the Amazon is also a plentiful source of potassium, calcium, protein, beta-carotene, amino acids and powerful phytochemicals. Camu fruits are the highest documented source of vitamin C – providing 200 times more than a banana, and 30-60 times more than an orange. Vitamin C has been linked with stronger immune systems and protection against viruses, helping you fight off those nasty colds. Try a tablespoon of camu powder mixed into a glass of water (instead of berocca!) for a healthy kick-start to your day. 

Bee pollen

Great for sprinkling over your porridge or blending into smoothies, bee pollen is one of our favourite all-natural energy enhancers. With just 2-3 tablespoons needed, the carbohydrates, protein and B vitamins can help keep you going all day, by enhancing stamina and fighting off fatigue. Also a skin soother – the beautifully golden granules ofbee pollen are often used in topical products that aim to treat inflammatory conditions and common skin irritations, like psoriasis or eczema thanks to the amino acids and vitamins which protect the skin and aid the regeneration of cells. It also contains enzymes that can aid in digestion, and are good for intestinal flora, thereby supporting the immune system.

Birch Water

Considered the “Tree of Life” the Birch tree is said to have healing properties. Birch water has long been favoured across Nordic folk cultures as a spring detoxing elixir. Naturally diuretic, it supports kidney and liver functions and speeds up the process of elimination and weight loss. Its slightly sweet syrupy liquid is low in calories, naturally fat- and cholesterol free, and super hydrating, also boosting the immune system. For those needing a catalyst to continue burning excess fat: birch water helps balance the body and alleviates the problems faced by those retaining water.

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I Crumble For Ya: Interview with Start-up Sensation Olivia Wollenberg of Livia’s Crumble

 Founder of Livia’s Kitchen 26 year old Olivia Wollenberg, has made life a little sweeter with her hip and certainly healthy range of sugar free, wheat free crumbles. Recently named by Elle Magazine as one of 30 most influential game changers under 30, we caught up with the entrepreneur to find out a little more about her inspirations, and what’s in store for the future.
What is your favourite go to ingredient when baking or cooking?
This is a tough question as there are a few ingredients I could just not live without, but if I had to choose one I think it would be oats- they are such an amazing ingredient for both taste and nutritional values.


Where did the idea for your crumbles come from?  Why crumbles and not another dessert?

Crumbles had always been one of my favourite desserts, so when I was diagnosed with many intolerances at the beginning of last year I started searching online for recipes that would allow me to recreate the dessert I had always loved whilst fitting with my new way of eating. After a few experiments, I served up a crumble for my family and friends, and they all said it was one of the best crumbles they had ever had, which showed me that desserts really can be made in a better and healthier way without having to compromise on taste.

I decided to stick with crumbles for my first project, as they are a widely popular dessert and so traditionally British. Everyone loves an apple crumble, and mine is just that with a little nutritional twist!

It was important to me to create something delicious and indulgent and crumbles allowed me to do just that! What is also so special about the crumbles is that they make the perfect breakfast as well as dessert. Since they are just simply made with fresh fruit and a granola type topping, they are a brilliant morning option, and I loved this aspect of them.
What is your favourite superfood?
My favourite superfood would probably have to be maca. I love the caramel flavour of it and it just goes so well in so many recipes.


Favourite healthy cafe in London?

I like the good life eatery and ethos if I’m looking for something savoury!

What is your favourite workout?

I really enjoy classes that are quite high intensity and make you work up sweat! Two of my favourites at the moment are Psycle and body combat.

How do you find balance in stressful day-to-day life?

I think one thing that I have learnt in the year since starting up Livia’s Kitchen is how important it is to take time out. When you are running a start-up company there is always so much going on and keeping on top of it all can be really tiring! To find balance amongst this I like to ensure that every day I have a least an hour or two where I just switch off and focus on something other than the business. Sometimes I do this by going to an exercise class or going for dinner with my friends. What has helped me so much in finding this balance is having employed two girls who work full-time for me now and have become an integral part of the team. They are so dedicated and have taken huge amounts of pressure of me. Although my working hours are still crazy, the days never seem quite as manic since having them around.

Who is your fitsperation?

Gosh, I don’t actually think I have one. I don’t like to compare my body or health to anyone else’s. I think comparisons can be dangerous and so I don’t actually look up to anyone in terms of fitness. I know what works for my body and I strive to ensure I always push myself to feel my best, not to conform to someone else or the ‘perfect’ body

Do you feel pressure from society to look a certain way being in the health industry? 

I can see that this could definitely be an issue that may affect those who work in the industry or who are aspiring to do so, especially with the prevalence of it now on social media! For me, having felt so ill for so long, the way I feel within myself remains the most important thing; it is on this, that I tend to judge my wellbeing as opposed to achieving a certain image. I think it is vital to listen to your body and exercise and eat in a way that suits you and makes you feel your best and not to give in to any sort of pressure to be or look a certain way. The message that I and many of my friends in the industry are hopefully spreading is that what is important is to be STRONG NOT SKINNY. I have always had a very healthy appetite and although my jeans sometimes feel a little tighter than I would like, I don’t ever concern myself with negative feelings about it. I know I eat well, and enjoy my food enormously and so I wouldn’t change how I look. We all know how much I love something sweet, and if that means I am not stick thin then that is absolutely okay with me!
What’s your favourite snack other than crumble?

A lot of baking goes on in my house as we are always experimenting with recipes for the blog, so there tends to always be some sort of sweet treat lying around! I have at least a bite of something sweet and delicious each day (usually a little more than just a bite). My favourite at the moment is my carrot cake that I can’t get enough of. I love making that recipe into cupcakes too for a smaller bite!
What is your favourite crumble flavour?

This changes a lot and depends on the time of the day too! If it is for breakfast then I tend to go for banana or berry but apple is probably my all-time favourite, I just can’t get enough of the maca.

Who is your role model?

Cliché as it may sound; my role models are my mum and dad. My mum had devoted her life to looking after my sisters and I and is the most generous, determined and kindest woman I know. Her ability to cope with whatever life throws at her has really helped me to remain calm and work through any obstacles that come my way. My dad founded his own company and it is his passion for business and amazing way of approaching it that inspired me to take a similar path- his support has been infinitely helpful in getting me to where I am now.

Favourite nut butter?

Almond butter is definitely my favourite, although, I have been using hazelnut butter in a couple of recipes recently and with some cacao it is just amazing! Nut butters are just so great to use in baking.

How does it feel to be named by ELLE as one of the 30 most influential women under 30?

It is such a huge honour and I honestly can’t quite believe it! It is less than a year since I started trading so to be considered one of the most influential women under 30 by one of the most reputable magazines is just crazy to me. It just really goes to show that hard work pays off.

Words of advice for entrepreneurs who want to start their own company in the health industry?
I think some general advice I would give to people starting up a company is learning the art of delegation! It is so important to be able to share the work- load in order to give the best of yourself to everything you do and to still have time to socialise and switch off. It is so easy when you are building a company that you are passionate about, to get so absorbed by it that you end up run down and exhausted. As well as the art of delegation, I think it is vital to be able to be able to learn quickly from mistakes made, and recognise that it is normal for bumps in the road to occur. It is inevitable that things will go wrong and you will face various hurdles. The important thing is not to be disheartened by this but rather being able bounce back stronger and better.
What’s next for Livias kitchen?

There are so many things in store for Livia’s Kitchen! I am currently working on a new range of products, which I hope to have in shops later this year. I would also absolutely love to get my crumbles and any future products into some larger retailers in the next few months so that I can spread the love for healthy desserts nationwide and, fingers crossed, one day extend this to worldwide. We are also working on a YouTube channel at the moment to show everyone some more of what is going on behind the scenes as well as of course some recipe videos.

The inside scoop: Words of advice from the one and only Kayla Itsines……

Three words to live by…..

‘Consistency. Dedication. Confidence’

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At just 24 years old, and admired by thousands of women worldwide, Australian personal trainer Kayla Itsines has become a squatting sensation. With over one million instagram followers, and a dedicated army of fans known as #kaylas army, this fitness guru is taking over the work -out world one box jump at a time. An alternative to slogging in the gym; her revolutionary Bikini Body Guides, and 28 minute fuss-free workouts have helped females worldwide to not only transform their bodies in 12 weeks or less, but she also sends the firm message that self love really is possible. Through dedication, patience and confidence, she insists you really can achieve the body of your dreams.

Recently completing a whirlwind tour, the beauty brought her bikini body bible to life, inviting thousands of women to join her bootcamp sessions at venues in different cities across the globe. I caught up with Kayla in London, to get some top tips from the source, and find out more about a day in the life of such an inspiration……………

1. You are such a role model for thousands of women all over the world, how does that feel?

It feels amazing! I had no idea that I would be ever be in this position, but I feel honored and blessed

to have the opportunity to educate and motivate women from all across the world. I have loved

watching BBG girls become role models to each other because they are all REAL women with REAL

stories achieving REAL results. I am truly blessed to be part of such a supportive and inspirational

community of women. I have, and always will be 100% honest with my followers. My social media

accounts, blog and website are platforms women can always visit and know that the advice I’m giving is genuine and true.

2. What do you do to relax and have down time to focus on yourself?

I cannot emphasis how important it is to listen to your body, particularly when you are unwell or

feeling run down. To relax and rest, I run a hot bath with muscle relaxing salts or sometimes get a

massage to reduce tension in my muscles. I also try and go to bed a little earlier. Having said that,

when it comes to taking a break from exercise, it is important to remember the difference between

needing to rest and saying that you “can’t be bothered”!

3. What is your daily routine?

My daily routine is not that different to anyone else. I run my bootcamp session twice a day, and then

take Ace and TJ (my two Siberian Huskies) for a walk. I then fit my 28-minute resistance training

session whenever I have spare time throughout the day. Depending on my commitments, this may be

early in the day, midday or at night. As my training method only takes up 2% of my day, it is very easy

for me to fit it into my busy schedule. When it comes to training, I personally believe that less is more.

Overtraining can put your body under lots of stress, which potentially makes it more difficult to

achieve the results you aspire for. Girls should know that they don’t need to spend hours in the gym

every day. Listen to your body and remain active with a realistic routine that you can maintain long

term.

4. What do you have on a cheat day?

I don’t have a ‘cheat’ day, I stand by and encourage a wholesome diet incorporating foods from all 5

food groups as shown in my H.E.L.P also known as my Healthy Eating Lifestyle Plan. Eating many

different foods from all these food groups, plus the occasional treat, helps maintain a healthy, well

balanced diet, providing your body with adequate nutrition. I believe the reason your body craves

certain foods is because you are not giving your body the nutrients and fuel it needed to begin with.

Listen to your bodies natural appetite signals and if you feel like something sweet, don’t deprive

yourself of it, enjoy portion controlled quantities and when you eat it, sit down and thoroughly enjoy.

5. How do you bounce back after a bad day, and what advice would you give to to picking yourself up?    

Don’t think of it as a “bad” day and remember you’re not the only one – it can happen to everyone!

Living a healthy balanced life isnt about being on a ‘diet’ or taking a ‘quick fix’, it’s about being active,

healthy and realistic. A realistic healthy lifestyle doesn’t have an end date, so its completely normal to

have a day where you indulge a little. All women deserve to feel confident and fit all year around – not

just for a special occasion or a month or two over summer. Feeling fit and healthy is a lifestyle choice,

so it is important to establish a routine that works for YOU and one that you can maintain all 12

months of the year. A tip would be to remind yourself why you have started, take progress photos

and remember that you are doing this to be a healthier version of YOU.

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6. What are your favourite beauty essentials?

I don’t really have a long list of beauty essentials but my personal favourite would be Cetaphil Skin

Cleanser followed by Olay Complete Defence Daily UV moisturising lotion.

7. We are nut butter crazy in England what is your nut butter of choice?

I love using nut butters when cooking or as an addition to a snack during the day, as they boost the

nutrient content of my meals. My favourite would have to be almond butter as it is packed with

healthy fats, good protein and dietary fibre.

8.  which is your favourite City you have toured so far and why?

I couldn’t pick a favourite! The last 12 months have included so many exciting moments during both

my Australian Tour and World Tour. I will never forget walking on stage at Basketball City in New York

City in front of 4,000 girls. I was completely blown away that so many girls had travelled from all over

New York and the USA to come and train with me! It was a very overwhelming experience and I feel

extremely lucky to be able to not only train, but meet all these beautiful girls in person.

9. What’s your next step career wise?

I have just translated my Bikini Body Guide to German and there are multiple languages to come

during the next few months. So this is a really exciting time for me! Also my online store is becoming

bigger with some new products coming soon! Keep an eye on http://www.kaylaitsines.com for all the

exciting things to come.

10. Three words to live by…..

Consistency. Dedication. Confidence