GREEN ST KITCHEN + SUSHI BOWL RECIPE

It's no secret that I have chronic gastritis, a condition that causes the lining of my stomach to become easily irritated. I've had it for three years now and it affects what I eat on a daily basis.

For me the importance of finding food that I can eat, that won't irritate my stomach but in fact help to heal it, is a big focus!

Did you know roughly 25% - 30% of the population suffer from some sort of gut related problem.

Whether caused by external factors or the lifestyle choices we make, it is so important to eat and drink what helps us to heal. A combat if you will, against the stressors of life and what we consume.

I've recently come across a few items I wanted to share with you, that have helped to reduce inflammation in my body, improve digestive efficiency and support my gut health.

Introducing...Green St Kitchen!

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"HERE AT GREEN STREET KITCHEN WE HAND CRAFT THE BEST FERMENTED FOOD PRODUCTS YOU CAN BUY, BRINGING A REFRESHING SPIN TO TRADITIONS FROM THE PAST. OUR MISSION IS TO CREATE, EDUCATE AND DRIVE THE FUTURE OF SUSTAINED HEALTHY EATING." - Green St Kitchen

JAMU JAMU - Tumeric Tonic

I found this drink a great accompaniment to my main meals, mostly lunch and dinner. Kombucha which is often associated with gut health, is often too sugary or bubbly for my gut, where as this blend of turmeric, fresh ginger, lemongrass, Jujube berries, Navel oranges, black pepper, cassia bark and coconut sugar, has a much gentler affect on my stomach.

Not too bubbly as to avoid irritating the stomach lining (but has a little sparkle), a cold glass of Jamu Jamu was probably my favourite item!

LIVING COCONUT - Coconut Keffir Mylk

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One of the limitations to having my gut issue, I have to avoid dairy. Even yogurt upsets my stomach!

I was very excited to get my hands on the Coconut Keffir, seeing as I LOVE coconut and need as many healthy Probiotics as I can get, this was great option. I had a small glass every morning before breakfast. It was gentle on my stomach and light to drink. Tasty too!

GINGER & TUMERIC KRAUT

I straight up love Saurkraut! Specially since I can't enjoy the usual condiments due to high acidity or spice, kraut is the perfect option for me. It's even great for adding digestion.

What I loved about the G&T Kraut was how subtle the flavours where. It had just enough Ginger without being spicy. And the two main ingredients (Ginger and Tumeric if you haven't guessed it!) are know for being anti-inflammatory foods, perfect for settling and healing the gut lining. Literally hitting two birds with one stone! I had it with almost every meal!

If you're looking to improve gut health or struggling with some sort of long term digestive complication and you're looking for something gentle, I highly recommend trying out some of these products.

Check our STOCKIST here!

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SUSHI BOWL RECIPE

INGREDIENTS

*Anything you like, including -i

  • 1/2 Cup Brown Rice
  • Pan Fried Salmon (Canned fish if you're feeling cheap)
  • 1 Poached Egg
  • 1/2 Avocado Cubed
  • !/2 Cucumber Cubed OR Julienne

OPTIONS I LIKE -

  • Blanched Broccolini
  • 1/2 Grated Carrot
  • Handful of Alfalfa

METHOD

* I try to keep my version of a Sushi Bowl relatively High Alkaline, using Saurkraut instead of pickled ginger and avoiding Toms and Capsicums for example. But you can mix it up if you like!

  1. Heat/cook your Rice.
  2. Prep all other items on the list - Avo, Cucumber, Carrot, Broc, Alfalfa.
  3. Assemble your Wasabi Mayo - Mayo/Wasabi mixed in a bowl, to your tasting? I only like a small zip of flavour.
  4. Start to cook the fish and poach the egg while you wait to flip.
  5. The Egg is best runny so catch it before it overcooks!
  6. Once your fish is cooked, assemble on the plate as above, put a few drops of Wasabi Mayo on the plate and...

ENJOY!

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RECIPE - WINTER TO SPRING SALAD

Crispy Apple, Quinoa, and Sweet Pot salad

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A perfect little compliment to the changing weather and foods going in and out of season. I'm a person who likes to eat seasonal food and incorporate what's in abundance.

I find it easier to get everything out and prep it so I can chuck it all in at the end. It's easier to do this than to read through the recipe trying to remember if the tomatoes were diced, sliced or baked. So I put a little side note on each ingredient so you can easily see it. 

Serves 2

INGREDIENTS

  • 60g quinoa 
  • salt 
  • 180g sweet potato sliced or cubed -1cm 
  • 80g spinach
  • 1 green apple - diced (lazy version: doesn’t peel it)
  • 100g walnuts raw or activated

BAKE

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  1. preheat oven 180degrees
  2. place sweet potato on a baking tray, drizzle with olive oil, salt, and pepper. 
  3. Bake for 20min
  4. let cool

COOK

  1. bring 250ml of water to a boil with a pinch of salt
  2. Place the quinoa in and let it boil for 2 minutes more
  3. bring to a simmer and place the lid on the pot to simmer for another 7-10min
  4. quinoa should be fluffy, not mushy (if you have excess water, I usually use a sift to drain)
  5. Let cool

MIX

  1. combine diced apple, walnuts, pumpkin, quinoa, potato. Dress with lemon tahini dressing (below) 

DRESSING - LEMON TAHINI

  • Juice of 1 large lemon
  • Tbsp ACV (apple cider vinegar)
  • 2 tbs olive oil
  • 2 tbs of tahini 
  • salt, pepper, and cumin to taste
  1. Combine all ingredients till mixed well

ENJOY !

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SETTING YOUR INTENTIONS FOR SPRING

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As winter draws to a close, we start looking forward to the magical new energy that comes in spring. We only need to look to nature to see what spring brings for us...

  • MORE SUN- Our days start to get longer, there is more light and more sun warming up the planet as we charge towards the equinox, at which the sun crosses the equator and day and night are of equal length.

  • NEW OR RENEWED LIFE - in nature, animal species awaken from hibernation, new babies born, plants return to life and start to grow new leaves after the cold winter and flowers blossom.

  • AN AWAKENING - With more sun and more life there is more movement and more energy. Newness and freshness are vibrant qualities as we all start to ‘come out and play’ after laying low during the cold, restful winter.

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Naturally we incorporate these characteristics of spring into our life as we embrace this season. Without even realising it we start to ‘warm up’, ‘lighten up’, have a new lease on life and start to lean into the awakened energy of spring. However when we start to get intentional about our behaviours and actions we can really harness the fabulous qualities of spring to work in our favour. Being aware of what we are doing puts us in a powerful state, as opposed to working on ‘auto pilot’, awareness will bring meaning and cement your intentions in your everyday life.

Setting intentions with the seasons just makes sense. Firstly it chunks the year down into bite size pieces. Three months at a time, long enough to gain momentum with new habits, ideas and behaviours and not too long to lose focus and get bored with what you want to achieve.

Some tips for setting intentions for spring…

  • WHAT'S NEW - think about some new things that you have always wanted to try. You know the ones that have been on your mind for a while but you have never had a chance to ‘make it happen.’ These might be things such as….starting a new exercise regime, learning to surf, changing a behavior pattern to stop gossiping, seeing a life coach to help with your new project, reducing the sugar in your diet. Pick 1 - 3, dive in and get started.

  • LIGHTEN UP - What activities, adventures, people, events or places light you up? Make a list of all the things that bring a sense of joy and fun into your world. How can you bring more of these things into your world or maybe you’ll pick one to focus on for the season.

  • THINK AND FEEL OFTEN - Intentions won’t work for you unless you work for them. Spend five minutes focused on what you hope to create or gain from your intention, what feelings will it bring for you - feel those too. You don't want to obsess about them and you don't want to ignore them completely. Find a balance with your intentions at the forefront of your mind so you can draw on them at any moment, but they are not an addiction or an obsession.

  • SHARE - Tell a close friend about what intentions you have set for yourself. This will make them real and not something you can dismiss when working towards them seems more challenging. E.g. getting up one cold morning to get to your workout. Sharing intentions brings accountability so you will actually DO the work for yourself.

  • HAVE FUN - Above all else Spring is an exciting time so go out and have fun with your intentions. Wake up and smell the roses, see the world come alive, get into nature and feel the magic that this new energy brings.

Rest assure, the energy and qualities of spring will be working with you to bring your intentions to life. Placing your awareness and waking up to your intentions will only intensify this energy and fuel what you set out to achieve for yourself. Enjoy the new lease on life. Happy springtime!

CHECK OUT MY 3 STEP - INTENTION SETTING WORKSHEET here, TO HELP YOU ON YOUR WAY!

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Life Coach | Adventurer | Speaker | Blogger

www.abbylewtas.com

 

 

HOW MOTIVATION JUST, HAPPENS...

So now's about the time when everyone starts to think about panicking...not actually panicking yet, but thinking about it. You're probably shitting there thinking, huh? What the heck does she mean...let me explain.

You've been sitting there for the past few months, doing a lot of nothing, being tired, being sick being, sick and tired and only having a little in reserve to get through your working day.

THEN, the sun comes out just a little even though its freezing and you say - 

"What a beautiful day! Soon it will be warm enough to take my jumper off. Oh dear, probably should start cutting back non those wines. I wonder if I'll fit into last years swimmers, will I be in enough shape to actually surf this summer? I'll start thinking about it in Spring, start of Spring, yep then"

THAT'S WHAT I'M TALKING ABOUT...and you know what....its OK!

One thing I love about Chinese Medicine (stay with me here...) is the way it honors the colder months. It's considered sacrilidge to "push through" the colder months depleting ourselves, then rocket launching into Spring and Summer to go even harder again. Bring on an imminent crash at the back end of Summer!

Winter is suppose to be a time to regenerate, for staying warm, getting rest and building your immune system. Now I'm not saying be a slob and sit on your tookus everyday, but this isa much more sustainable approach to living a healthy lifestyle, following the eb and flow of the seasons.

BACK TO YOUR AUGUST ATTACK PLAN...

DON"T attack it :) Instead think of your body like a house, it's been a while since you've de-cobwebbed the corners. This time you're going to lighten the load of an impending Spring Clean by giving doing just a little of the work now.

August is about dusting off the cobwebs and taking your time doing it. If you've completely lost your motivational mojo, start with these steps -

  • Commit to walking each morning for about 30 minutes
  • Schedule in 2 moderate intensity sessions (this could be a Hike, Bike Ride, Climbing session, surf session, get creative)
  • If you're going to surf, go for 3 waves or 40 minutes (whatever comes first!)
  • Schedule in 1 training session, yes just 1! (preferably Core) Check out http://surfstyletraining.com.au for some workouts!

Stay tuned for more exciting content including a Healing Half Way Cleanse which you can sign up for HERE!!

HABITS – THE LAYERING TECHNIQUE

Have you every woken up on a Monday and decided to implement a bunch of new healthy habits only to find that by the end of the week you’re lucky to have one of them stick?

I’ve been through this a million times and I guarantee you there’s not a single person who hasn’t gone through the same experience!

Eventually I worked out the trick…I call it Habit Layering!

Here’s how you get it done and implement a healthier way of living into your daily routine –

  1. Get yourself a calendar that you can hang up in a visible place, not in your phone or a closed diary but on the fridge or a pin board. Something you can look at every day!
  2. Now this is a long term goal! So pick 6 habits you want to have in place come spring, put them in order of importance/urgency.
  3. Selected the first Habit and decide on a time of the day (each day) you plan to complete the task.
  4. Now write it in your calendar for 3 weeks, if you have room write it in for the next 3 months!
  5. Pick your second habit and write it in for 3 – 12 weeks starting from the 3rd week on your calendar (see the pattern here?!)
  6. Repeat the pattern, making sure you continue layering up your habits!
  7. Refer to Abby Lewtas’s 5 steps to Making your habits stick for extra coaching.
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NEW HABITS & HOW TO IMPLEMENT THEM!

Looking for a new healthy habit to improve your daily regime?

I have listed below a handful of your favourites plus a few of my own and shared MY TIPS on how best to implement them into your day and easily at that!

Pick ONE, put it into practice for 2 weeks and tell me how you go!

GREEN JUICE HABIT

Whether you’re smashing a green juice in the mornings or not, it always way easier to stick to something that tastes good right?

So try this combo below –

  • ½ Banana
  • ¼ Paw Paw
  • 2 Sticks Cekery
  • 1 Bunch Silverbeet

Simple, tasty and gut healing!

5AM WORKOUTS

Go to bed early! This is pretty much the best way to lock this habit down! Make sure you have ample sleep (like 8 hours minimum) and go with the intention just to move. You don’t have to be a superhero and smash one out the minute you step in the door. Usually that motivation comes part the way through!

 

CURB THE KILLER SUGAR CRAVING

To be honest if you try to avoid the sweat treats by eating nothing at all, you’re going to struggle. The body seeks out sugar when its looking for energy.

You have 3 options –

  • Go to bed and get some rest!
  • Drink water, usually our body is dehydrated and mistakes thirsty for hungry
  • Make a healthier treat for you to enjoy, like Date Balls or Banana Slices with PB

If you opt for number 3, stick to making 1 batch of Date Balls a week OR only have half a Banana for the snack.

Date Ball Recipe Here.

HEALTHY EATING

Here’s my 4 easy step to getting your meal prep on!

  • Buy yourself some sexy black containers - https://www.mealprepaustralia.com.au/
  • Select your menu for the 5 days, alternating meals (3 for one meal, 2 days for the other)
  • Sunday Morning is prep time, set aside 1-2 hours and PREPARE ALL OF YOUR MEALS!
  • Every week select a new menu!

HEALTHY FOOD VARIETY

Some more steps to follow for healthy eating greatness –

PRE SURF/TRAINING WARM UP

Keep it simple! That’s the key, have 4-5 dynamic movements that loosen up the entire body without compromising your mobility.

Check out this simple 5 Step Warm Up to get you moving!

STAYING HYDRATED

Pick a bottle and make it BIG! I use a 2.2 Litre bottle so I know that if I get through the whole bottle, I’ll make my days quota along with all the tea I drink.

Don’t like cold water in winter…The buy yourself a BIG teapot! Select a lovely Caffeine free herbal tea and brew away! My pot stores roughly 1.1 Litres, so I work to get through 2 – 3 pots of tea a day.

MEDITATION TIME

If you try to commit to a 1 hour sit down but you just can’t seem to find the time…then stop! A 10 minute meditation to calm your nerves in the middle of the day is better than 1 hour of sitting and fidgeting, thinking about all the things you have to do!

I sit down for 10 minutes, morning, midday and afternoon. Focus on my breathing, feeling into the elements around me and just relaxing.

Voila! You’ve just put 30 minutes of meditation time into your day!

WORKING OUT CONSISTENTLY

Stop biting off more than you can chew. If the thought of getting stuck into a training session of sweat blood and tears sounds like hell to you then make the experience a little nicer.

When I’m breaking the seal again, I opt for shorter gentler workouts, including things I like to do.

Go with this every second day for about 2 weeks, then the same every week day for 2 weeks, then every day for two weeks and if you’re not feeling the motivation to up the anti by then…it’s time to get a regular PT on the books!

Stay tuned for Healthy Habits - The Layering Technique!

THE SECRET TO STICKING TO YOUR HABITS

Building powerful habits can set you up for success and create the foundations for how you behave in your life. Habits underpin what you do day in day out, the routines of your everyday life. Habits are the reasons you are wildly successful in some areas of your life but not in others. Recognises bad habits is the first step to creating the change, next is implementing the new, good habits. But...I’m not going to lie, it’s not always easy.

Habitual behaviors are hard to change because they have been ingrained within us for so long. We have to go against out old belief systems to consciously make changes for the better.

THE STEPS

  • Determine exactly WHY you want to change. Connect to how will it make you feel?
  • Just choose one. Pick the most important habit and focus on one thing at a time. Anymore will leave you feeling overwhelmed and quitting all of them.
  • Decide and commit once to your new habit, so then you won’t have to decide every day. Honour your choice.
  • Start small. Your new habit must be achievable, this means being able to do it every single day.
  • Complete your new habit at the same time each day. Early in the day is best so you won’t run out if the day gets busy. 

There are many different ideas around how long it takes to form a new habit 21 days, 30 days, 60 days. The truth is, it’s different for everyone. Ultimately you will want the habit to be ongoing so setting a time frame can be risky.

A new behavior becomes a habit when it is ‘a settled or regular tendency or practice, especially one that is hard to give up.’

Keep going until you find it hard to give up.

Stay tuned, we will be releasing a worksheet soon to help you on your way to forming NEW HEALTHY HABITS! - Elise C

Life Coach | Adventurer | Speaker | Blogger

www.abbylewtas.com

JULY CHALLENGE - 14 DAY CORE WORKOUT!

July is here and so is that extra layer!

If you're like me then you'll be wanting to do something about the impending pooch well before it settles in! I have the solution...this months challenge is a kick up the ass! 14 Days of Core focused movement.

Utilizing the 7 Day Core Challenge (this is a free download when you sign up to my newsletter) two weeks over, we will go through all 6 workouts plus a recovery day, twice.

I'll be doing each workout to the best of my ability LIVE on my @littlebantamsurftrainer INSTAGRAM STORY! Stay tuned for updates, to join in!

In the mean time, download the below checklist and schedule in your first day!

 

Struggling to find the workouts in your inbox?! Jump on to SURFSTYLETRAINING.COM.AU and download them NOW!