Singapore Sling! Part 2

What an opportunity, what a city, what an adventure!

I feel like one of the luckiest girls in the world to have been given the opportunity to explore a new city, meet inspirational people, create delicious treats and host nutrition workshops for a studio hub of health. Also to have been able to ride side-by-side with the enthusiastic, fit and energetic clients of 7cycle was amazing.

This last week in Singapore has been a whirlwind of hard work and play, averaging close to 50km back-to-back days of riding, with a bonus 95km ride thrown right in to the middle of the week!

As you can imagine, my priority was to ensure I was consuming the right fuel in order for my body to recover and reboot for the next day’s ride.

So, I thought that I would share my quick and easy top 5 tips for recovery, replenishing and nurturing your body when training for long periods of time:

1.     Go Green! (Seriously!)

MyMaha; an all-in-one greens powder, saved me after my intense rides.

This super greens powder is…

Made of 11 organic nutrient-dense ingredients designed to gently cleanse the body of unwanted toxins, boost energy levels and promote healthy digestion.
It is made to support the body’s natural metabolic systems promoting general health and well-being.

MyMaha is one of the essential ingredients added into my green smoothie recipe created especially for the 7cycle menu. ‘Greenie goodness,’ the perfect combination of fats, protein, antioxidants and digestive enzymes to help boost your metabolism, energy and refuel the body before any workout.

2.     Mining for Minerals

At the beginning and end of almost every Singaporean street are food stalls and restaurants selling homemade nutrient dense broths, which cost next to nothing. If you haven’t heard me rant about how nutritious bone broths are, then get ready for it because here it goes…

Here's the deal - bone broth is a bowl of dressed-up stock. You can make it with any animal bones preferably organic beef, chicken, fish. These bones are roasted and then simmered in water with vegetables for over 28 hours. It's not exactly a new rave, as grandmothers have been making it for generations.

Those who swear by it (myself included) stress the fact that it is loaded with essential vitamins and minerals that are leached out of the broken down bones. These vitamins and minerals have powerful healing properties to help alleviate muscle and joint pain; repair the gut; boost your immune system; brighten and tighten skin as well as repair collagen damage; fight against disease and contains anti-aging properties… just to name a few of the benefits! (stay tuned for more benefits of bone broth and recipe in my next post)

3.     Stretch, breath and repeat

I was lucky enough to be working at a studio where I met an inspirational and soulful yoga teacher named Ni.

Her gentle and radiant energy brightened up my day. Her dynamic Vinyasa and restorative Yin yoga flows were exactly what my body was yearning for after my high intensity and endurance classes.

Yoga, another passion of mine, (and soon to be next adventure in the tropics of Hawaii!) is extremely important and is the perfect activity for the whole body and mind. It is great before and after, or instead of intense workouts. It gets the blood pumping, increases circulation and relaxes the mind and body simultaneously.

4.     Sweat it out

I was lucky enough to be put up in the beautiful M hotel where I had a pool, sauna and Jacuzzi at my disposal. I made use of these facilities in between rides, and when I wasn’t conducting a workshop or playing around in the kitchen with the amazing 7 cycle team. I used the pool for recovery and would jump into the Jacuzzi for a minimum 20 min and then soak up some Vitamin D. Bliss!

Jacuzzi jets are great for muscle recovery by:

1.     Giving yourself a reflexology massage by placing your feet directly in front of the water jets. Your feet contain thousands of nerve endings, and their stimulation can improve your overall well-being and mood.

2.     The water jets inside the tub allow for a high-pressure hydro massage that you direct to specific parts of your body simply by moving around and adjusting your body to receive the full force of the water. When running at full intensity, the jets can provide something akin to a deep-tissue massage, soothing aches and pains. Sitting in a Jacuzzi can help heal sports injuries, as the heat can soothe muscle spasms and speed up recovery time.

5.     Snack attack

Literally it’s all about attacking those markets, grocery stores and stocking up on nuts, fruits, veggies, oats and avocado…my absolute saviours! If you came into my hotel room you would have found nuts, fruits, oats and peanut butter. Then if you opened my mini fridge, you’d have discovered cottage cheese, carrots, avocado, and raw balls (check out my previous blog post for protein ball recipes including a FOD MAP friendly version) I had made for clients who attended my nutrition work-shops at 7 cycle.

One of the most common questions I was asked during the nutrition workshops was “What is the best pre and post snack for energy, recovery and weight maintenance?”

My answer was 4 simple ingredients: dates, nuts, raw cacao powder and coconuts.

These ingredients can be blended together to make delicious treats or consumed on their own take your pick.

It is the perfect balance of healthy fats, magnesium and protein needed for muscle repair amino acid breakdown, glycogen syntheses (kick start your body into a fat burning state) and electrolyte balance.

Below are some photos from my workshops, spinning classes, yoga flows and foodie adventures whilst abroad my Singapore working adventures!

Lastly, I would love to thank the amazing health studio 7cycle for having me and allowing me to expand their health horizons, create recipes, conduct workshops, teach spinning classes and be a part of their fitness haven.  What an incredible team to be a part of!

Good news is they want me back, but before then I will be heading off to Hawaii to complete my 200 hours and journey to becoming a qualified yoga instructor. So sit tight for my next adventure and travel updates.

Love

CR

xx

Amazonia Promotion

Hey Guys,

I love experimenting with different products to enhance nutrients within my recipes. 

Raw Protein powders by Amazonia www.amazonia.com.au is a great addition to my pantry. It easily enables me to increase protein in my diet and refuels my muscles after an intense workout. 

Why is protein so important you ask, well it assists in:

• Maintaining muscle mass
• Increasing lean muscle mass
• Aiding in muscle recovery
• Increasing digestion and metabolism Helping with glycogen synthase = fat burning 
• Increasing energy

RAW Protein Isolate by Amazonia is the first global prebiotic protein, created to feed good digestive bacteria, which helps increase the breakdown of protein in the body.

I have recently been mixing things up with RAW protein vegan products by creating tasty and nutritious snacks free from sugar, dairy and gluten. This product is great for FODMAP and gluten-free options for clients and online followers with food intolerances.

Amazonia’s Raw, live protein contains no whey, making it a powerful, dairy-free option with high levels of readily-absorbed nutrients. It is the rawest form of natural protein to come onto the market.

Amazonia is generously offering my clients a 10% discount, accessible via consultation. 

I always tell my clients to replenish essential nutrients shortly after a workout, when the body’s supplies have been depleted or exhausted.

The recipe below using RAW protein is the perfect pre and post workout snack. It is best-enjoyed 30 minutes before your workout, or straight afterwards, to help with muscle growth, reduce fat stores, and optimize recovery.

Below I have included a recipe for delicious protein balls using Amazonian's RAW protein.

Step 1:   

Blend in food processor: 1/2 cup of raw almonds, and a small handful of raw walnuts.

Optional: use your preferred nut of choice. 

Blend until you have reached a chunky consistency.

Step 2:

Add other ingredients. Blend until ingredients come together into a dough-like texture (should still be a bit rough with little chunks of nuts/coconut through it).

.Step 3:

Using your hands, shape into balls and roll in protein powder or sesame seeds to coat. 

Berry protein balls:

1 tbls of RAW energy berry flavoured 
1 tbls of Loving Earth cacao powder
4 dates
A small handful of cacao nibs
Optional: shredded coconut

Sesame protein balls:

1 tbls RAW isolate natural protein powder unflavoured (or chocolate flavour)
4 dates 
1 tbls of black tahini
1 tsp of cinnamon powder

If the consistency of the mixture is too wet then add some more blended nuts or almond meal. Once the balls are formed, roll in sesame seeds to coat. 

Chocolate protein balls:

4 dates  
1 tbls RAW isolate cacao and coconut protein powder 
1 tbls of loving earth cacao powder
1 tsp of cinnamon powder
¼ cup of shredded coconut 
A pinch cayenne pepper to taste (optional if you like a bit of spice) 
1 tbls of grated ginger (optional)

To finish, roll balls in coconut flour or shredded coconut 

FODMAP option: 

Replace almonds with pecans/walnuts 

Replace dates with 1 tbls of coconut oil and 1 tbls of tahini or nut butter

Additional ingredients, if desired:

Goji berries
Grated fresh ginger 
Grated fresh turmeric 
Cayenne pepper for an extra zing…..trust me! It’s the perfect combination in the chocolate protein balls

Stored in the fridge, these delights will last up to 7 days – if they haven’t been eaten by then!

Love

CR xx

Singapore Sling! PART 1

Plane ticket...check
Passport...check
Uber booked...check
Now what to pack???

What an opportunity, I’m going international doing what I love most - Nutrition and Fitness!

Next week sees me jetting off on an all expenses paid trip to Singapore! Where chewing gum is illegal in all public places... Now there's a thought!

Now while a Singapore Sling in the Long Bar at Raffles is a must do, there are a few essential tricks I have up my sleeve to make sure I maintain my healthy lifestyle...while sneaking in a couple of cheeky cocktails, of course!

Anyone who knows me knows I practice what I preach! So if you want to arrive at your destination relaxed and fresh, and don't want to find yourself forgetting you’re health goals then read on...

Preparation is key.
It is clear that flying at a high altitude in an airtight container increases the chances of a range of health issues to arise. Here are a few I’d like to discuss:

1. Dehydration
The solution: drink loads of water! I always take herbal tea with me on board, this allows me to annoy the air attendant the entire flight (just kidding), and increases my water intake whilst flying. This also decreases my chances of getting off the flight feeling sluggish, helps reduce inflammation in my body and ensures I move more throughout the flight, as I am back and forth to the bathroom, which brings us to the next tip...

2. Confinement for long period of time:
This can lead to a decrease in circulation, deep vein thrombosis, cramps and lowered blood pressure.

Solution: Keep moving! Stretch, walk around, and be that person who stands up and reaches down to their toes and straight back up again. Let people look at you, it may just encourage them to do the same. Be sure to wear comfortable shoes or simply take your shoes off and put on your favorite wooly socks.

3. Recycled air:
Did you know approximately 50% of air on the plan is most likely to be recycled… ewwwww!!! This means you want to give your immune system a big giant boost before, during and after your flight. 

Solution: Pack nutritious dense snacks for the plane

• Nuts
• Vegetable sticks - I like carrots, celery and capsicum (the more colorful the better!)
• Fruit - any, they’re all loaded with antioxidants and delicious so why wouldn’t you?
• Popcorn (no, not microwave popcorn) air-popped maybe with a drizzle of olive oil, coconut oil and salt = trust me it’s a specialty of mine
• Herbal teas: peppermint, chamomile, cinnamon, lemon and ginger, detox or any of your favorites 
• Instant oats (Uncle Toby’s have portion-sized packets which are easy to take traveling and keep with you whilst you’re away especially if you’re time poor and in need of a good breakfast before a long meeting or day of adventure!
• Now that you have arrived at your destination...

Snack it up! 

Now that you've landed in your destination you're going to need some snacks to get you through those action packed days, and save you from wanting to eat dinner from the guys selling deep fried donuts on the street!

As I am a massive foodie I love love love a good food market. The first thing I do when I get to a new destination is:

1. Find a grocery store if its night time or
2. Ask where the local market is
 There is always a market around; you just need to find it…

Raw candy…Fruit
We all know fresh is always best, I always carry a little pocket knife in my suitcase as fruit from some parts of the world contain nasty bacteria that can cause Hepatitis A or gastro. I avoid this by simply peeling off the skin or buying fruit that requires you to have to peel it, for example bananas and oranges.

Coconuts about coconuts
Coconuts are the newest rage, they are absolutely everywhere and make for the perfect treat as not only will the refreshing juice keep you hydrated, but also the sweet flesh makes for a nutritious and extremely delicious snack when on the go.

Any kind of nuts! Really, any kind! 
Nuts are available at any market stall, 7Eleven or grocery store. 

Lastly - Keep active
Pack your runners and that cute little gym outfit you don’t wear much in your hometown, but need to test it out. Now is your time to shine!

• Walk and explore on foot 
• Swim in the resort pool or ocean
• Hire a bike and ride around
• or simply use the hotel gym

Stay tuned for Singapore Sling Part 2 where you can follow my daily adventures, meet talented and inspirational yogis, foodies and be updated with my nutritional workshop, spinning rides and recipes created for 7cycle health food café.

Love CR

xx

---

First Winter Warmer Challenge

As winter sets in (a little earlier this year!) and the days grow shorter we are all tempted to hibernate.  This week I’m challenging you to activate rather than hibernate!  Here are my 5 top tips to help get you prepared this winter:

1. Take the stairs – it’s easy to be lured into the warmth and convenience of elevators but the stairs will increase blood flow, get you active and burn off that extra chocolate bar you ate the night before.

2. Don't just sit there... get physical! Have you ever heard of a walking meeting? Quite literally walking while you conduct your work meeting. Aristotle was doing it over 2000 years ago - if you don't believe me Google it!!!  

The majority of working men and women are averaging 9.3 hours of sitting a day, in addition to the 7.7 hours of sleep a night. Can you see what’s wrong this scenario?  Sitting is the smoking of our generation, and now is time to change this.

3. Lemony goodness – a bright clean way to kick start both your day and your metabolism. It is as simple as a squeeze of ½ of a lemon in a glass of warm water 15mins before breakfast. Make sure the water isn’t too hot, as you want to maintain as much enzyme activity as possible.

4. Maybe Little Red Riding Hood was onto something? Organic steal cut oats perhaps? Porridge...with honey, cinnamon...mmm this will help to keep you fuller for longer, increase your energy to get you moving, reduce cravings and stabilize blood sugar levels throughout the day.

5. Get bendy! Stave off the winter blues by trying out that new yoga studio around the corner. Despite the gloomy weather get those endorphins running, get your heart pumping and blood circulating!

 If yoga is not for you then activating is as simple as putting on your runners and just doing it! Walk around the block (in your winter woolies). Make it fun, get your partner in crime or a friend to come with you, put on your warmest outfit and walk around the block. Fifteen minutes is all it takes to get those juices flowing.

Here is a simple porridge recipe to get you warmed up!

Winter warmer porridge

Ingredients:

½ cup of dried Rolled oats

For my followers with intolerances to gluten these are your options:

·      Spelt oats- if you can handle them, as they do contain low levels of gluten

·      Rice flakes – this makes for a rich and creamy consistency

·      Quinoa – Nutty, but delicious, keep in mind quinoa will add an extra 5-10 min of cooking time along with a top up of milk or water.

½ -1 cup of milk any variety…. To name a few: Almond milk, soy milk, rice milk or full cream milk

½ cup of water (option if only using ½ cup of milk)

2 dates or maple syrup to make it fructose friendly

Goodie options to add 1, 2, 3 or all  in the last 5 minutes of  the cooking process

½ tsp. Grated cinnamon

½ tsp. Grated nutmeg

¼ tsp.  Fresh grated ginger

¼ tsp. Fresh grated turmeric

Once served:

Add desired fruit- some ideas for you banana, berries, grated apple

Coconut oil

Coconut flakes

I like to add all these goodies as not only does it enhance the flavor, but it also provides added nutrients needed to increase blood flow, lower blood pressure, increase antioxidants along with give our immune system that extra little boost to prepare us for the winter months ahead

Method:

In a saucepan:

Add in milk, water, oats and dates or maple syrup simmer on a low heat for about 10-15 minutes.

If it dries out then just add more milk and or water and keep simmering until you have a smooth creamy consistency.

Once cooked add in any extras you desire and then finish it off with a small dollop of coconut oil, a sprinkle of coconut flakes and your favourite fruit. I love banana and frozen berries

You can even toast up some seeds and nuts if you feeling super enthusiastic!!!

Enjoy!!!

Love CR

xx

HEMP IT UP!

I recently discovered a new raw vegan hemp product by Narcotic Nutrition and have loved using it in my recipes. As I am constantly on the go between clients, yoga and training, this product easily helps me to increase the protein in my diet.

The first time I knew that I had to help people create delicious protein-enhanced meals was when I saw a gym enthusiast sprinkle vanilla protein powder on the top of his 300g Angus steak.  Awful. I couldn’t bare the idea of another person not understanding that with the right touch you can enhance a meal with nutrients without destroying the taste!

Raw vegan hemp by Narcotic Nutrition is a great addition to my pantry. It has easily enabled me to increase protein in my diet.

Hemp protein will assist in:

·      Increasing digestion and metabolism
·      Icreasing energy
·      Helping with glycogen synthase =
       fat burning

·      Maintaining muscle mass
·      Increasing lean muscle mass
·      Aiding in muscle recovery

I am very excited to be working and collaborating with Narcotic Nutrition to create detailed detox plans, nutritious recipes and provide nutritional support for consumers. Narcotic Nutrition is an Australian owned, Melbourne-based company run out of St. Kilda. Their specialty is hemp protein flavoured with all natural organic ingredients, designed for maximum health and great for those with intolerances to dairy and gluten. 

Hemp protein is a plant-based protein used to build, maintain and repair muscle. It’s easy on digestion as well as being free from harmful chemicals and preservatives. This complete protein source has a host of dietary needs covered, making it one of the most nutritious proteins available.

To share the love and say thank you to all of my valued clients, Narcotic Nutrition are kindly offering 10% off all their hemp products. You will receive a personalized code to use after your first consult with me. 

I've put together  a Hemp protein bar recipe for you all.

Hemp protein bars:
Makes around 15 bars 

These hemp bars are not only nutrient-dense, but are packed with protein and super tasty.

They are naturally sweet with a tantalizing savory taste. Enjoy them straight after a workout or an anytime of the day snack.

Dry ingredients

·      1 cup pumpkin seeds
·      1/3 cup of sunflower seeds (optional)
·      1/2 cup dried shredded coconut
·      1 cup uncut hemp protein powder by Narcotic Nutrition
·      ¼ cup of almond meal
·      4 tbsp chia seeds

Step 1

Blend the dry ingredients for about 10-15 seconds or until mixed through, but keep it at a chunky consistency. Set aside in a separate bowl

Wet ingredients

·      15 fresh medjool dates, pitted
·      4 tbsp coconut oil, room temperature
·      4 tbsp cacao powder

Step 2

Blend the wet ingredients until you reach slightly moist, doughy texture

After blending

·      6 tbsp rolled oats
·      2 tbsp sesame

Step 3

Add the wet ingredients to the dry ingredients, along with rolled oats and sesame seeds and then mix together until combined.

Evenly spread the batter into a 28 x 18 cm baking dish, making sure it is compact.

Lastly, grab a small handful of pumpkin seeds and pat them down onto the batter - a decorative touch!

Place in the fridge for about 30 minutes. Cut into cubes and wrap them in baking paper and store in an airtight container.

These delicious treats will keep in the fridge for a week, or up to a month in the freezer.

Hemp it up!! 

Love

CR xx

The First Post

Hi there! 

Welcome to the Candice Rubin blog. For my first post I would like to take the opportunity to tell you about my business, and of course introduce myself!

I offer a hand-crafted package for your health, wellbeing and lifestyle. My knowledge and practice as a nutritionist combined with my interdisciplinary skills that spans yoga, functional and high-intensity training allows me to provide complete personalized packages for U. With a commitment to sustainable change through understanding and incorporating my clients lifestyle, my aim is to create a congruent transformation for U. 

I'm starting this blog with the intention of keeping U inspired by providing fun, interesting & informative content from and within the health & fitness community.

Keep an eye out for my client progression, regular promotional offers, discounts and helpful hints for U.

Would love to hear from U! Comments, questions and feed back are always welcome.

Love

CR xx