Make hummus. (refer to recipe below)
Add spinach and artichokes to small mixing bowl with basil. Mix.
Lightly brush olive oil on one side of bread. In a hot cast iron grill pan, fry sliced bread, oiled side down until golden brown|(2 minutes) being careful not to dry out the bread.
Top toasted side of bread with 2 tablespoon of hummus each.
Top with artichoke mixture. Season with salt and pepper.
Cut in half and serve with lemon wedge on the side.
No Fuss Hummus
In a small saucepan, heat drained chickpeas for 2 minutes.
While chickpeas are still hot add to food processor along with all other ingredients and blend until smooth.
Add a little more olive oil if needed to achieve desired consistency.
Transfer to a jar, drizzle with a little olive oil and seal.
Refrigerate for up to a week.
Note: delicious also with a small handful of grated mozzarella grilled on top.
The latest research on healthy hearts shows us that a high fibre Mediterranean-style diets, packed full of plant-based ingredients is the healthiest way to optimise our tickers. This recipe combines all the ingredients that we need to follow this advice. It is a delicious plant-based dinner option that has healthy fats from chia seeds, olive oil and olives and plenty of fibre from the chia seeds, kale and pasta. It’s the perfect recipe for all those pasta lovers without comprising on taste or nutrition. Eat up – your heart will love you for it!
From the 70s jogging craze to televised aerobics and the more recent explosion of the athleisure fashion industry, the world of fitness has always been dominated by trends.
While some trends are short-lived, others are enduring – which is evidenced by the annual American College of Sports Medicine global fitness trends survey. Every year, the smart folk at ACSM gather information from around the world to predict coming trends that we can expect to see in the year ahead.
Some of 2018’s predicted trends are nothing new – for instance, the trend of educated, certified, and experienced fitness professionals (number 6 in 2018) has been a trend since the first survey was conducted in 2007. Similarly, strength training (number 5 in 2018) has been at the top of the list since 2007, too. But there are some new trends that seem to be emerging for 2018, such as licensure for fitness professionals (number 16) core training (number 19) and sport specific training (number 20).
One important thing to note is that there is a big difference between a trend and a fad. As the Cambridge dictionary defines it, a trend is “a general development or change in a situation or in the way that people are behaving.” So, while there’s no denying the popularity of current fads like doggie yoga (and even goat yoga?!) you won’t see these on the ACSM list. Instead, this list defines trends which will have a more ongoing impact.
Below are the top ten workout trends for 2018:
1. High-Intensity Interval Training (HIIT): This one’s been around for awhile, but for the first year now claims the top spot. HIIT involves short bursts of activity followed by a short period of rest or recovery, these exercise programs are usually performed in less than 30 minutes.
2. Group Training: These include any program led by exercise instructors, designed to motivate individuals though through group classes. Group programs are designed to be effective for people at different fitness levels, with instructors using leadership techniques that help individuals in their classes achieve fitness goals.
3. Wearable Technology: includes fitness trackers, smartwatches, heart rate monitors and GPS tracking devices.
4. Body Weight Training: Body weight training uses minimal equipment, making it more affordable. Not limited to just push-ups and pull-ups, this trend allows people to get back to the basics of fitness.
5. Strength Training: Strength training remains a dominant trend for most health clubs. Incorporating strength training is now recognised as an essential part of a ‘complete exercise program,’ alongside the other essential components: aerobic exercise and flexibility.
6. Educated and Experienced Fitness Professionals: Given the large number of organisations offering health and fitness certifications, it’s becoming increasingly important that consumers choose professionals with legitimate, industry recognised qualifications.
7. Yoga: Again, nothing new here. Based on ancient tradition, yoga utilises a series of specific bodily postures practiced for health and relaxation. This includes Power Yoga, Yogalates, Bikram, Ashtanga, Vinyasa, Kripalu, Anurara, Kundalini, Sivananda and others.
8. Personal Training: More and more students are majoring in kinesiology, which indicates that they are preparing themselves for careers in allied health fields such as personal training. Education, training and proper credentialing for personal trainers have become increasingly important to the health and fitness facilities that employ them.
9. Fitness Programs for Older Adults. As the baby boom generation ages into retirement, some of these people have more discretionary money than their younger counterparts. This is why many health and fitness professionals are taking the time to create age-appropriate fitness programs to keep older adults healthy and active.
10. Functional Fitness. This is a trend toward using strength training to improve balance and ease of daily living. These functional fitness programs are closely related to special fitness programs for older adults.
See the full list of 20 ranked trends at: ACSM Survey Results
It’s time to re-treat yourself.
We have teamed up with Rhyanna Van Leeuwarden, Yoga & Healthy Living Teacher extraordinaire, and the team at Retreat Yourself Box to give the most important person in your life – YOU – the chance to win a unique prize pack valued at over $1500.
The lucky winner will join Rhyanna and a select group of yogis in Perth to experience transformative and personalized yoga across three yoga workshops, with nourishing and exciting food in sublime surroundings. You’ll also get a $500 VISA voucher to support your travel and accommodation arrangements. And, to make it even easier to live your healthiest lifestyle, you’ll receive a year’s subscription from Retreat Yourself Box and a year’s supply of The Chia Co. Chia Seed. We know you need this!
To enter, and for the full T&Cs, head to our instagram account: @thechiaco
Sunday 29th April to Saturday 5th May is Heart Week here in Australia, an annual occasion promoted by the Heart Foundation in a bid to raise awareness, education and ultimately try to lower the staggeringly high levels of heart disease in our country.
According to national statistics, heart disease is the biggest killer of Australians. What makes that statistic even more shocking is that the majority of cardiovascular conditions can be prevented and/or treated.
When it comes to keeping your heart in optimum beating condition, there are a few pretty obvious things: If you smoke, try to stop. Maintain a healthy weight. Keep yourself fit. And of course, don’t overdo it with the booze.
But, there are also a ton of other ways you can help your heart stay healthy. Here are our top ten tips for a healthy heart.
Take responsibility
Your heart health is in your hands, and the sooner you identify an issue the more chance you have to remedy it. Have your blood pressure, cholesterol and glucose levels checked at least once per year. If you need to, ask your doctor to help you reach and maintain a healthy weight. Be sure to follow your doctor’s advice, including taking any medications as directed.
Skip the soda
Many of us don’t realize just how many calories are hiding in those sugary drinks. To make keeping a healthy weight just a little more attainable, save your calories for the things that really matter and ditch the high-sugar sodas.
Get a little nutty
With their healthy balance of protein, fat and fibre, nuts are great solution when the 3pm snack attack calls. And, according to the American Heart Association, they can also lower your risk of cardiovascular disease. Just take care to watch your portions – while nuts are full of healthy stuff, they’re also high in calories.
Drink more water
Increasing your water intake is one of the best things you can do for your health. Take a water bottle with you wherever you go. Not only will you stay hydrated but drinking water can help you feel fuller for longer which, in turn, helps you avoid over-eating.
Heart-loving oils
Omega-3 fatty acids are essential for a healthy heart. As our resident dietitian, Emma Morris, says: “research shows that plant based omega-3 is essential for a healthy heart as it helps to lower cholesterol. Both omega-3 ALA (found in chia) and DHA ( found in oily fish) are vital for reducing the risk of cardiovascular disease. The Heart Foundation recommends a daily consumption omega-3 ALA and just 1 tbsp of chia will provide you with your full RDI.”
Increase your fibre
Fibre comes in two varieties, soluble and insoluble, both of which have been shown to prevent heart disease by lowering blood pressure and cholesterol. Insoluble fibre is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes. Soluble fibre sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears. Chia is a great source of both soluble and insoluble fibre.
Bend and stretch
There’s a reason why yoga has been practiced faithfully for thousands of years; not only can it help improve balance, flexibility, and strength, but it also lowers stress which is essential for health and wellbeing. The potential for yoga to lower the risk of heart disease has been highlighted in recent research, published in the Journal of Evidence-Based Complementary & Alternative Medicine.
Get your LOLs
Laughter really is the best medicine, it turns out! According to the American Heart Association, laughing can lower stress hormones, decrease inflammation in your arteries, and raise your levels of high-density lipoprotein (HDL), also known as “good cholesterol.”
Dark chocolate
Cacao is a rich source of flavonoids which can help reduce inflammation and lower your risk of heart disease, according to scientists in the journal, Nutrients. Avoid the sugary milk chocolate version and opt for dark, bittersweet chocolate – just remember, moderation is key.
Get your Zzzzz
If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. Researchers believe sleeping too little can cause disruptions in biological processes and impact on underlying health conditions, including blood pressure and inflammation.