Little Bantam

IT'S ALL ABOUT OATS

You know when people talk about having staples in the house?

Like Milk, Bread, Eggs…

Well, I want to introduce you to MY STAPLES!

Oats                Eggs                Leafy Greens              Berries

 

The four foods I will have on me at all times, accept for when I’m in the surf…maybe ;) Could always carry them in a dry bag on my back?!

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Anyway...first cab off the rank and one of my all time favourites OATS!!!!!

 

I want to share some facts + truths about the ol’ faithful Oats with you –

TRUTHS

  • Although hulled this process does NOT strip them of their nutritious bran + germ
  • Oats are in fact FREE FROM GLUTEN (see more on this below)
  • Oats are a safe source of food for FODMAP’ERS, depending on serve size
  • Oats have a PH Lvl 6, considered an ALKALINE Forming Food
  • All Oat variations have the same level of nutritional value

FACTS

  • Oats get their flavor from the roasting + cleaning process they undergo
  • Oats lower cholesterol levels
  • Unique Oat antioxidant- avenanthramides reduces Cardiovascular Disease
  • They are high in FIBER
  • Oats aid to stabilize BLOODY SUGAR levels (via beta-glucans)

DIFFERENT TYPE OF OATS

STEEL CUT -  Where the whole Oat Groats (Kernel) are cut into several pieces. Also known as Irish or Scottish Oats which have the the longest cook time.

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ROLLED OATS - Are created when Oat Groats are steamed and rolled into flakes. The most common Oat variation about.

INSTANT/QUICK OATS - These are pre-cooked, dried and then rolled. They are thinner than rolled oats and often lose their texture as they are cooked. Handy if you want Oats fast!

ALL OAT VARIATIONS HAVE THE SAME LEVEL OF NUTRITIONAL VALUE REGARDLESS OF TYPE. It is said that the Steel Cut variety may poses lower GI (Glycemic Index - meaning they are digested more slowly and cause less of a spike in blood sugar), which to some makes little difference

THE GLUTENOUS CONVO ABOUT OATS!

The sticky discussion about Oats containing Gluten has been around since some big mob health group dumped it in the “gluten grain” family along with other culprits like Wheat, Barley and Rye.

BUT…Oats DO NOT contain Gluten! In fact they contain AVENIN a protein similar to Gluten. To boot, it is shown that most people with Ceoliac’s can infact eat Oats wihout any problems. Which stands to reason those with intolerances to Gluten are also safe to eat Oats.  That being said if Oats just make you feel yuk, then like anything else don’t eat them, all I ask is you try them before you make a decision based on hype.

So why the hoo haa about Glutenous vs Gluten Free Oats?! Because peeps, Oats are often processed in the same factories that Glutenous products are processed in, thus contaminating our lovely little fiborous Oats. Personally, I am only Gluten intolerant thus a regular packet of Oats is fine for me.

NOTE – If you are Ceoliac look for GLUTEN FREE Oats on the shelf! This is the only way you are guaranteed the Oats in your pack haven’t been contaminated!

BUT WAIT THERE’S MORE!

 

I have 3 epic Oat Recipes for you to try, I promise it will make your Breakfast and Snack time so much better! Below you will find one while the other two - Home Made Chai Spiced Instant Oats & Oatty Pancakes - is on the Surf Style Training Blog :)

 

OATTY ANZAC BISCUITS

Combine in a Bowl

  • 1 ¾ Cup Rolled Oats (Instants Oats for a smoother texture)
  • ¾ Cup Dessiccated Coconut
  • ¼ Cup Gluten Free Plain Flour
  • ½ Cup Chopped Nuts of choice (I like Pecans!)
  •  ½ Tsp Ground Cinnamon
  • ¼ Tsp Sea Salt

Combine in a Pot

  • 120g Bio Butter or Coconut Nutelex
  • ¼ Cup Rice Malt Syrup
  • 1 Tbls Maple Syrup (optional)
  • 1 Tsp Vanilla Bean Paste

Other Ingredients

  • ½ Tsp Bi Carb Soda
  • 1 Tbsl Hot Water

METHOD

  1. Preheat oven to 160 DG’s. Fan Forced. Prep your baking tray with baking paper.
  2. In the pot, melt the “butter”, syrup an vanilla on LOW heat. When it begins to bubble remove from heat.
  3. Quickly combine the Bi Carb and water in a separate bowl till dissolved then add to pot and stir till the mixture foams.
  4. Make sure you dry ingredients are well combined then gradually pour pot mix into the bowl and combine the lot to make your ‘dough”.
  5. Using a tablespoon, scope out and roll the mix into a ball. Placing it on the tray then pressing it down to make your cookie!

Cook Time – 15 minutes, until golden brown.

Let cool and ENJOY! Oh and don’t forget to pop them in the fridge if you want them to keep for the week.

 

5 STEPS TO MINDFUL EATING

While I was away I committed to doing one thing at a time. One of those things was learning how to eat without external distractions.

Also coined mindful eating.

So often we find ourselves eating in front of the TV, with a magazine or book in hand or simply while we talk to someone across the table. I was BIG on multitasking while I ate, the TV, my computer, social media even while I trained people! What I realize now (after a month away from those distractions) is just how disconnected I was from my food! No wonder I ate copious amounts in one sitting or never felt like I really enjoyed my treats let alone remembered eating them!

Do you polish off a packet of biscuits in one go?

Do you remember exactly what your dinner looked like last night?

Do constantly feel unsatisfied with the food you eat?

Do you over eat?

If any of these ring a bell then you’re probably suffering from food disregard.

What are the benefits of Mindful Eating I hear you say?

I experienced the following –

·      Less cravings

·      Less consumption in one sitting

·      Satisfied with the food I had served myself

·      Sated by smaller servings of sweet treats

·      Never felt like I’d eaten too much

·      Remembered the meals I ate

·      Remembered the meals out that tasted like shit (vowing to never make the same mistake!)

This is the moment where I present you with a challenge!

Platter by Platter Co.

Platter by Platter Co.

The next meal after reading this I encourage you to try attentive consumption. I’ve broken it down into 5 steps below to make it easier to navigate.

MINDFUL EATING HOW TO

  1. Get completely involved in making your food, limit distractions during the cooking process if you’re at home.
  2. Rather than hoeing in, allow your food to cool admiring the colours and arrangement on your plate (your taste buds actually pick up on flavours better when your food isn’t piping hot!)
  3. Pick a space away from technology or major distractions and loud noises.
  4. As you eat notice the smells, textures, colours, flavours and feelings that may come up for you.
  5. When you’re finished really savor the experience you had with what you just ate. Take a moment or 5 before you rush off to do something else.

It may drive you nuts at first to slow down, but be patient and try it more than once to really notice the benefits of being fully aware of what’s going in your mouth! You don’t have to do it during every meal, but more often than not can have a very positive affect on they way you relate to food.

After all enjoying our food is one of the best parts of being human :)

Looking for a Healthy Eating Guide, Food Cleanse or Shopping List?

Check out my Surf Style Training Online program for access to all this an more!

Cheers legends,

Elise Carver x

Restart Health Escape 15' Day 3

Day 3 we hit the road at 7:30am for a hard and fast lesson at Dragon Mauy Thai! We went through a solid 2 hours of technique training, drills, combo punches and bag work not to mention A LOT of push ups! Other than the push ups (I'm not a fan) it was a fantastic session, engaging the Core and Obliques including a Cardiovascular challenge.

After Mauy Thai we found a small but healthy Raw Foods place down the road from the gym, they even go to the effort of listing Calories, Fats, Proteins and Carbs for each smoothie they make. Not to mention they use Nuzest Vegetable Protein one of my favs!

 

 

 

 

Of course I gorged myself on their Muscle Builder smoothie and stocked up on a few RAW sweet treats to go ;) Because balance is the key right!

 

The rest of the day was left to free time and of course a re match at Volleyball, by this point we where just about cooked for the day and well and truly ready for our first Yoga session with Pearl, our local Thai yoga teacher.

For 1.5 hours we where guided through a flowing practice looking out over Cape Panwa Bay. A perfect end to another day!

Coming Up Day 4 - Thai Cooking School!

All Images By: Fiona Peters Photography


Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x

Restart Health Escape 15' Day 2

Photo Cred: Fiona Peters Photographer

Photo Cred: Fiona Peters Photographer

Today we got a little sleep in to finally cure the Jet lag, starting with a the first Surf Style Training session at 7am followed by a big buffet breaky. Once every one had stumbled down to the grassy knoll over looking the ocean we went through a Balance Strength and Core session.

Covered in sweat and a little parched after training in the warmer than normal conditions we all went up to enjoy breakfast at the hotel before hitting the road to see a few beautiful temples at Wat Chalong then time for lunch

We stopped in at Eang@Pier overlooking Chalong Bay for an amazing yet SPICY seafood session. We did the shellfish workout and luckily no one pulled a muscles....haha, no? Not funny? crickets....

Next we visited the Phuket Extrem Adventure park for 3 hours of High Ropes courses, including climbing and balance challenges!

Photo's By: Fiona Peters Photography

Photo's By: Fiona Peters Photography

Working through 4 different levels, I was in my element and the best thing about it was you had to WORK to get to where you wanted to go using strength, core engagement and "laser focus" for balance moves, demonstrated by Helen one of the legendary participants on the trip!

Photo Cred: Fiona Peters Photography

Photo Cred: Fiona Peters Photography

Lastly we visited Big Buddha a huge statue on top of a hill made out of millions of small white tiles, you could even buy one and write your message to be added to the inside of the building. I made a donation in exchange for a little blessing instead, from a monk after admiring the beauty of the enormous monument to peace and prosperity.

Very touching :)

 

After that we where just about done for the day, so we headed back to Cape Panwa Radisson for a wind down, getting ready for a nice dinner in a local restaurant.

Day 2 down and another 5 to go!


Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x

 



Restart Health Escape 15' Day 1

Arrival Day + Intro to Surf Style Training

The first day of the Restart Health Escape started at 12noon, with half of the group having checked in to the beautiful hill side Radisson Hotel Phuket. We had just enough to play a fun game of volley ball. My first in a long time and needless to say I almost took myself out a few times diving for the ball!

Photo Cred: Fiona Peters Photography

Photo Cred: Fiona Peters Photography

Now to say that the Radisson is comfortable would be an understatement. The multi level complex of luxury is laden with pools and daybeds encouraging you to relax and enjoy a beautiful holiday over looking the Cape Panwa coastline.

BUT we are here to get fit and have fun!

 

Wrapping up the beach session and games with a few goals for the future like perfecting our SUP boarding skills we took ourselves to the hotel pool side bar for a yummy lunch and fresh coconuts.

Photo Cred: Fiona Peters Photography

Photo Cred: Fiona Peters Photography

By 5pm the rest of the crew arrived and it was time to go through Core Engagement the Surf Style Training way before easing into an Active Stretch session focusing on Hamstrings, Hips, Groins and Shoulders. Rolling off the floor as we all recover from Jetlag we got ready and went across the road for some local Thai food followed by a trip to Phuket town market.

Needless to say most of the stales where the same till we hit the food section! So many smells, so much happening it was hard to tell what was savory and what was sweet, Self select Sushi, Hot Pots, all sorts of meat on a stick not to mention a few bug stands. Not my cup of tea but they actually smelt good!

Photo Cred: Fiona Peters Photography

Photo Cred: Fiona Peters Photography

A few small and slightly questionable sweet treats later and we where all reedy to hit the hay heading straight for our mini bus to head "home". My last thought, I miss my better half but damn it's good to have a King Size bed all to myself!

Coming Up - DAY 2 - Surf Style Training and the High Ropes Course!



Interested in taking part in the next Restart Health Escape with ME?! Sign up to the newsletter HERE and stay tuned for 2016 dates!

Cheers,

EC x

Time To Plan Your Active ADVENTURE!

Life is either a great adventure or nothing! - Helen Keller

 August is a tough time...simply, it's the last month of Winter here in Oz and most of us have had just about enough of frosty winds, layer upon layers of clothing and wicked killer ice cream headaches in the surf (or the deftness that comes with wearing a warm hood instead!).

BUT, there is one good thing about this time of year. Holidays are that much closer and it's the best time to get amped about GETTING AWAY! I'm here to encourage you to opt for the ADVENTUROUS holiday rather than the "I'm a lazy blob on the beach" holiday ;)

WHY? Because its a universal truth that the more you sit down the less you want to get up = the less you get up the stiffer, wobblier, weaker you get = you feel like shit! That's not to say the odd afternoon nap and massage shouldn't be a vital part of your next escape, but why not balance it out?

My recommendations for your next trip away 

Go Kayaking - awesome for sight seeing round beautiful island locations across the water

Walking/Hiking - taking you to new heights and the only thing you need is walking shoes!

Cultural Training Techniques - whether Tai Chi, Muay Thai, Jiu Jitsu. This is a great way to emerse yourself in local culture and perhaps discover a new fitness love

Snorkelling - Turtles, Fish, Coral sea beds, warm crystal clear water. Need I say more!

Bike Riding - Go for a trundle around the local streets, its cheap and you cam go as far as your legs will take you

Active Stretch/Yoga/Pilates - these days there is a mat placed out overlooking a beautiful setting, just waiting for you stretch out and strengthen while being inspired by your surroundings

Surfing/SUP Boarding - These water sport activities are great for full body strength and you get to flap about in the water for as long as you like!

Restart Health Escape - Thailand Accommodation

Restart Health Escape - Thailand Accommodation

So where to start? Well, you're just in luck! Surf Style Training is heading to THAILAND for the first overseas active adventure escape with Restart Health Escapes! I'm chomping at the bit and cannot wait for the 31st of October 2015!

If you'd like to join me in Thailand for some of the activities listed above including Surf Style Training, Cooking classes, lazy beach days and healthy conversations. Submit your email below and we'll send you through all the info you need ASAP!

Limit spaces available so get in quick to take advantage of your $250 OFF voucher (valid till 1st Oct) AND your fortnightly email guide on how to prep for your amazing trip ahead!


Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x



Should Winter Change What You Eat?

I don't know a single person that doesn't crave starchy, salty, stewed, soupy, belly inflating food not to mention warm sweat dessert treats! Wow my stomach is swelling at the thought!

The funny thing about our food cravings is they are still physiologically set to the 19th century when we needed to stuff our faces with heavy, starchy, weight gaining foods to keep us WARM. Makes sense, but today...we have central, split system, ducted and epic solid fuel heating!

Hence why my meal plan BARELY CHANGES!

 

Think about it...if your body is working twice as hard to keep you warm, cells vibrating together to create friction takes work. On top of your regular active routine, it stands to reason that your output has increased without you really having to do anything!

Why not take advantage of this? Keeping a winter lean figure while implementing small changes in your diet to sate those Winter cravings -

  •  I introduced Yams, Parsnip, Pumpkin & Squash into fortnightly meals
  • In stews and slow cooks I opt for Quinoa instead of Barley and other heavy grains
  • Bright coloured veges are the basis for all of my dinners
  • I get my favourite yeast, gluten, sugar FREE vege stock for soups
  • I go for Raw Cacao with Honey or Rice Malt Syrup when I have a sweet tooth, perfect mixed with nuts and yogurt, on porridge or with warm Almond Milk
  • I always stew fruits like Granny Smith apples & rhubarb for a sweet breaky fix or snack with rice puffs and yogurt (recipe below)
  • I still avoid bread, pasta, processed sugars, yeast and regular drinking

A sweet treat for your taste buds over winter, this easy APPLE & RHUBARB STEWED FRUIT can be used on top of your muesli or porridge, under chopped nuts for a crumble or with yogurt as a snack :)

APPLE & RHUBARB STEWED FRUIT

INGREDIENTS

4 Granny Smith Apples
1 Bunch of Rhubarb, LEAVES OFF!
6 Cloves
2 Sticks of Cinnamon
1 Cup Water

METHOD

  1. Wash, core and slice the apples roughly, skin on or skin off if you're a little picky.
  2. Wash and roughly chop the Rhubarb, and for goodness sake remove the leaves that are poisonous!
  3. Place apple, rhubarb, cloves, cinnamon and water in a pot, with enough room to boil.
  4. Bring mix to the boil then turn down to a low heat to slowly simmer away or about 2 hours, lid on.
  5. When done if you find the stew a little watery, drain the excess then remove the spices and store in the fridge in a good container.

YUMMMMMMMMM!

Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x

3 TRUTH'S ABOUT WINTER & YOU!

Cred: Fiona Peters Photography

Cred: Fiona Peters Photography

The coldest season of the year has landed in Oz, weather (get it? HAHA) you're struggling with a fresh 13 DG's in Sydney or suffering from frostbite in Victoria like me. Winter has officially arrived and our bodies have now been frozen into Popsicles!

With each season comes a whole new set of considerations for our health and I'm here to share some seasonal health & fitness tips you may not have been aware of.

SURFING DOES NOT CLEAR A HEAD COLD!

Despite what the old blokes will tell you Surfing in the chilly water over winter does NOT clear a head cold, definitely not the flu! Yes you may feel the sinus fog wash away with every wave BUT the bone chilling waters will eventually cool your body to a desperately low temperature of which your body will need to combat to keep warm. Your body is now working in overdrive to maintain your ideal core temperature, snag a few waves and fight off your cold/flu! Thus extending the period of time in which it takes you to recover.

My TIP - if you must surf or get outside to train keep it to a reasonable 30 minutes.

STAY WARM TILL YOU BEGIN TO SWEAT

so often we see people super keen to get their kit off IN THE MIDDLE OF WINTER! Crazy but it makes sense when you work hard and begin to heat up in the middle of doing Squat Jumps. Before you get excited and think 'Yay, I can flash my six pack all year round!' Get yourself a pair of trackies and a jumper to throw over the top of your training gear, because training when you're cold is breeding grounds for sprains and strains!

MY TIP - Keep the kit ON till you're well and truly toasty, then remove the layers and be modest about it! 

SCARVES PREVENT NECK PAIN!

Yep believe it or not Scarves and other winter accoutrements prevent Winter neck strain! If you suffer from headaches, migraines and shoulder/neck pain there's a good chance that the winter breeze is to blame, contributing to this very shitty outcome. When your upper body is cold we tend to hunch over, scrunch our shoulders up in the attempt to shield ourselves from the cold. AVOID this problem and an increase to your Chiro bill by rugging up!

MY TIP - Beanies, scarves, jackets with high necks, turtle neck tops and ear muffs are all a good option. I've even invested in a new set of VERY LARGE headphones for my mornings walks.


Don't forget to check out the Little Bantam Facebook page and follow us on Instagram for daily surf fitness inspiration!

Cheers,

EC x