elise carver

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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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

 

 

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!

DON'T GET STUCK IN A FITNESS RUT!

We all do it, even me. WE make our health and fitness regime BORING!

 

Either from lack of inspiration or playing it safe with the same old routine, we struggle to get creative with our health and fitness plan from time to time.

I’m going to share with you some of the things I do to keep my health and fitness regime INTERESTING! So you too can stay on track to your goals and be ENGAGED by what you are doing day to day.

GET INTO THE GREAT OUTDOORS

Whether you have a gym membership or go to a bootcamp class at the park, you are still surround by the same scene every week. It’s time to get out and ADVENTURE!

Adventure (noun) - an unusual and exciting or daring experience.

Go somewhere NEW that offers hiking, bike riding, long walking tracks, rock climbing or something similar.

There are so many amazing places in Australia that offer all these things and more!

I recently went on a 1.5hr hike around the You Yangs and loved it! My legs where worked and I felt invigorated!

MIX UP YOUR RECOVERY

Recovery is such an important part of being fit and healthy!

Instead of doing the usual Yoga class or bath at home try some of my suggestions for an indulgent and effective recovery below–

MAKE UP YOUR OWN EXERCISES

We’ve all seen and heard on contemporary dance, yes? This is a dance movement based on self expression. The dancers move in a way that feels good!

You can do the same. All you need to do is put some music on and start moving. I’m not saying you have to actually dance, but somewhere hidden in that big memory bank of yours is a whole cache of exercises you have done before that can be combined together to create something challenging for the body! Commit 30 minutes to being actively creative each week!

SEE A STEP BY STEP GUIDE ON BUILDING YOUR OWN EXERCISES HERE!

Don't be boring, mix it up and share your fitness adventures with me via insta using #mysurfstylefitness!

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

Spring Is In - Winter Is Out ALMOST!

"September I'm going to master you!" - Elise Carver

Photo - Leah Wilson Photography

Photo - Leah Wilson Photography

It's be a turbulent reflective past few months for me. From what I gather it has been like that for most people! If you're anything like me, being online and in Social Media land has been the least of your concerns and getting back in touch with who you are and what you want for yourself is the ONLY thing worth focusing on.

Even though I'm now BACK (I can hear the cheers from here! haha) on the Blog, it's still all about focusing on YOU. Unless you've been living under a rock you would know its "officially" Spring now. Even though the weather would like you to think otherwise!

So, instead of seeing this as a shitty teaser, I want you to see it as a reminder that Tee, Short Shorts and Surfing weather are only just around the corner. BUT you have time to work on the Winter Bluesy bits before it gets here!

I want you to do these 3 things to get yourself in the MOOOOOOD for a fresh new Summery YOU -

Photo - Matt Greenhough @Van_Tura

Photo - Matt Greenhough @Van_Tura

  • FOLLOW ME ON INSTA - I'm running a "30 Tips for an EPIC Spring" thingy, giving you daily inspo and tips to get you geared up!

  • TEST OUT THE SURF STYLE TRAINING WEBSITE - Take advantage of the 7 Day Free Trial and check out the 20+ Workout Videos, Healthy Eating Tools, Additional Fitness Info, Workout Plans, Stretch Video's and MORE to come!

  • GET 7-9 HOURS OF SLEEP A NIGHT - One of the simplest, most enjoyable things you can do is to give yourself MORE ENERGY!

 

 

 

 

Don't forget to check out the Little Bantam Facebook page for shared articles and regular Facebook Live Stretch Sessions!

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