tag:blogger.com,1999:blog-40782349421607248532024-03-14T08:28:05.059-07:00Ironmum Karla | live passionately, eat healthy, activate your bodyHi! My name is Karla and I used to think life was tough training to be an Ironwoman....now a mumma to 2 lil' princesses oh, how my life has changed. I like fitness, fashion, food, family, fun...come on in and say hi!Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comBlogger303125tag:blogger.com,1999:blog-4078234942160724853.post-89431002439900572622013-07-26T00:51:00.000-07:002013-07-26T00:51:56.814-07:00What to steer away from on the breaky menuHeading down to your local café on the weekend for breakfast is one of life's simple pleasures. The aromas of bacon and eggs fill the air and it can take a lot of willpower to order the healthier options.<br />
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It is becoming easier to find healthier options on café menus and fresh fruit, vegetables and low fat proteins should be your first choice. It's not a nice feeling leaving a café and feeling stodgy all day because of a poor meal choice. Something light and fresh will leave you ready to tackle the weekend with energy.<br />
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Here is a sample menu with traffic light colours highlighting the best (green) choices<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgd0QlqEqdbsGX1oG17ijigNtB_hmNu_Vx8Q_2t3UzszjP4eecgSvWueI1LY1HQVi6cDqJCuqrH9yeVfQ_nvkzjrVtHNWuX6qVuMB-tN8uU3yxOQ7UHRZ1W_h7fJXEjKDVQz_bY10cXwF-/s1600/breaky4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgd0QlqEqdbsGX1oG17ijigNtB_hmNu_Vx8Q_2t3UzszjP4eecgSvWueI1LY1HQVi6cDqJCuqrH9yeVfQ_nvkzjrVtHNWuX6qVuMB-tN8uU3yxOQ7UHRZ1W_h7fJXEjKDVQz_bY10cXwF-/s1600/breaky4.png" /></a></div>
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This is actually not a bad menu, with plenty of healthy options. Eggs, beans (homemade even better and lower in sodium), salmon and yoghurt are great choices for protein, as are with oats, fresh fruit, tomato, spinach and avocado. Anything resembling hollandaise, croissant, panettone, brioche, sausage, hash, creamed eggs and crispy bacon should be viewed as treats because they really are just fat laden and processed.</div>
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Poached and boiled eggs are great choices as are egg-white omelettes, because the whites contain all the essential amino acids your body needs to nourish muscle and provide optimum health - without the fat or cholesterol. Scrambled eggs are ok, as long as the chef goes easy on the butter. Avocado and roasted tomato, offers healthy omega-3 oils.</div>
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Natural oats and wholemeal bread (hold the butter) are the way to go if your after wholegrains which are complex carbohydrates and full of soluble fibre that will fill you up and help lower cholesterol. Hello bircher muesli...</div>
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Ask for skim milk in your hot chocolate/coffee if your looking for a way to warm up and remember that smoothies and juices can contain just as many kilojoules as the meal itself so it's best to choose one or the other. </div>
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Just be mindful of the portion sizes also, sometimes hot cakes can be the size of Mt Everest it doesn't mean you have to eat it all, share it with the kids and save some money;)</div>
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<strong>What's your favourite item on the breaky menu? Do you have a favourite café?</strong></div>
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<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-86561391343524489912013-07-23T23:01:00.001-07:002013-07-23T23:01:57.651-07:00My new look blog soon to be unveiled!<div class="separator" style="clear: both; text-align: center;">
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Well, I'm <em>nearly</em> there....it has been a long process but I'm nearly at the point of going live with my updated blog. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAhBJ2T1HIKXXqF7Z9MYDfuGWVCKW_adNK79ziaN7ldbpR99DSrEfUbCAr2sEJih-qYrbPF1-aIsB_TG3-z4qDWdCoJiHmfqkQN02CnXhyXEt6b_6GPeLdmtAYspsVpZNwPAls7KFLUwrY/s1600/blog2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="539" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAhBJ2T1HIKXXqF7Z9MYDfuGWVCKW_adNK79ziaN7ldbpR99DSrEfUbCAr2sEJih-qYrbPF1-aIsB_TG3-z4qDWdCoJiHmfqkQN02CnXhyXEt6b_6GPeLdmtAYspsVpZNwPAls7KFLUwrY/s640/blog2.png" width="640" /></a></div>
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It has certainly been a learning experience and often wonder why I even contemplated going to a self hosted format but most of the hard work is now behind me and I look forward to sharing with you shortly my new look blog and format. Much more user friendly and easy to find recipes and workout tips...</div>
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There have been some days I have wracked my brain to find simple solutions and the fact that I've had to go through every existing post and re format has certainly tested my patience....or built character or whatever they say! </div>
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It's been a fun ride so far and thanks to you all for the continued support of Ironmum Karla. x</div>
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-39319226606062494772013-07-22T02:01:00.001-07:002013-07-22T02:01:43.985-07:006 easy steps to shift you towards a healthier lifestyle<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwLVlZRmJUOSzNKdGb7-NEUfJIF5cGkBY6GIYAX5EVCvrlW4a5nZzn0MZu5d_fUsIMIyE2LeOsw-z2Tqbu0GH8wzc4Gtvw_ZTi2rKZ6d_qCGarYZF2YLFu7deTHp_w6WtAPL5rCeSwrR8B/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwLVlZRmJUOSzNKdGb7-NEUfJIF5cGkBY6GIYAX5EVCvrlW4a5nZzn0MZu5d_fUsIMIyE2LeOsw-z2Tqbu0GH8wzc4Gtvw_ZTi2rKZ6d_qCGarYZF2YLFu7deTHp_w6WtAPL5rCeSwrR8B/s640/photo.JPG" width="640" /></a></div>
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Wouldn't it be nice to be consistently motivated to exercise..Just like you would to make or buy your morning coffee.</div>
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It's what motivates you to have that coffee, the pleasure and feeling afterwards that drives you and it's this same feeling that eventually drives you to <strong>WANT</strong> to exercise. I kid you not, although I'm not a coffee drinker it's the endorphins you're chasing after a good sweat which get under your skin and leads you to making it part of your lifestyle.</div>
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It all comes down to your behavioural traits, the daily habits we form through repetition that get so ingrained that we <strong>MAKE</strong> it part of the everyday. It's not always about fast tracking everything we do because this will only create a short term result. If you want to do things properly don't look for shortcuts or band aids....make them stick like glue!</div>
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By looking deeper at the underlying reasons we self sabotage it builds an awareness of how to tackle things head on. Don't give yourself an excuse why you should <strong>NOT</strong> exercise but pave the way to make the workout happen with a few conscious, pre -planned sifts in your lifestyle.</div>
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SIMPLE WAYS TO MAKE THE SHIFT TOWARDS A HEALTHIER LIFESTYLE</h3>
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<strong>+</strong> Don't go to bed late, it'll kill any effort to feel motivated when the alarm does go off in the morning. You'll find waking up early or just adding in exercise to your day catching up with you in the evening and this is a good tired, a content tired. Don't fight it.</div>
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<strong>+</strong> Watch less TV, it makes us lazy and demotivates....15 minutes turns into 60 mins and before you know it there goes the opportunity. All you need is 30 mins to walk around the block or a quick <a href="http://ironmumkarla.blogspot.com.au/2013/06/6-free-video-workouts-to-keep-you-going.html" target="_blank">you tube workout</a> a few times a week and that adds up to a few kilos a year.</div>
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<strong>+</strong> Plan an active family weekend. Go surfing, skiing, hiking, run next to the kids on their bikes or load them up onto yours. Where there is a will there is a way...</div>
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<strong>+</strong> Plan your weekly groceries in advance. This will lessen the temptation to buy takeaways if you know well in advance and have everything ready to go.</div>
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<strong>+</strong> Know the minute you wake up what kind of activity is on that day. Make a workout plan every Sunday night for the week ahead so there doesn't have to be too much thought processing going on during the week when you're tired. I kind of makes you accountable also.</div>
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<strong>+</strong> If you are leaving the house always take healthy snacks. Don't let yourself get over hungry and keep some dried fruits, nuts, fruit and crackers on hand to nibble on until your next meal.</div>
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Give yourself every chance of creating a last habit. Sure there are tough times but if it was easy everyone would be doing it...and who wants to be just average. The results and satisfaction is what will drive you in the end to create the change and improve your way of life. </div>
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<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-72356595426855668622013-07-18T20:59:00.000-07:002013-07-18T21:11:51.020-07:00Fast and fresh dinner - healthy spring rolls<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-UHLKpG2ZPyJp1BtrT3UPwin1lim8ZRTskcCDXAiaCsMhH2BOog-Fx8Ht9wP3He7CnH_AadPQf534KbAKxfYEv-JinZZLn1V2M1cibZOjfOA5xdaJz-3TwoNVIRy0kKi37PUg5Ht6sGCB/s1600/spring.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-UHLKpG2ZPyJp1BtrT3UPwin1lim8ZRTskcCDXAiaCsMhH2BOog-Fx8Ht9wP3He7CnH_AadPQf534KbAKxfYEv-JinZZLn1V2M1cibZOjfOA5xdaJz-3TwoNVIRy0kKi37PUg5Ht6sGCB/s640/spring.jpg" width="640" /></a></div>
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Healthy, fast and fresh, these spring rolls are a firm favourite and I’m sure once you give these a go for yourself you’ll know why.</div>
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Traditional Chinese spring rolls are deep fried but with just a little olive oil (or you place in the oven) you can create something that is a complete meal with protein, vegetables and carbohydrates all wrapped into one.</div>
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Spring roll wrappers are low in fat and found in the freezer section at the supermarket near the pastries.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglkXH92Xns5sVSm9oS4W1VB1Y5kS6l042Xox5F5uSE4K1e88g-sim9hk0H81ft-x8duAa0zzUgi9XqC8FNXVZasGB_uHML1q1QvizSHmvR1dwrUfR5JA8OrI00dKcqglCgE8CE2ktWyBvy/s1600/DSC01957.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="372" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglkXH92Xns5sVSm9oS4W1VB1Y5kS6l042Xox5F5uSE4K1e88g-sim9hk0H81ft-x8duAa0zzUgi9XqC8FNXVZasGB_uHML1q1QvizSHmvR1dwrUfR5JA8OrI00dKcqglCgE8CE2ktWyBvy/s640/DSC01957.jpg" width="640" /></a></div>
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Healthy Spring Rolls</h3>
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<strong>Ingredients</strong></div>
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+ 1 packet spring roll pastry<br />
+ 500gm low fat beef mince (or turkey, chicken, kangaroo)<br />
+ 1 packet rainbow salad mix or make your own using broccoli stems, carrot and beetroot strips<br />
+ 1 tsp Chinese five spice powder<br />
+ 3 tbs soy sauce</div>
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<strong>Method</strong></div>
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Step 1 – Remove spring roll wrappers from the freezer and allow to defrost.</div>
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Step 2<strong> – </strong>Brown mince and sizzle off the excess fat.</div>
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Step 3 – Add five spice powder, soy sauce and vegetables to mince and cook for a few minutes until vegetables have softened slightly.</div>
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Step 4 – Allow the mince to cool while you are separating the spring roll wrappers. It is a good idea to keep a clean moist tea towel on top of the wrappers to stop them drying out.</div>
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Step 5 – With a spring roll wrapper corner facing you, scoop a couple of tablespoons of filling across the paper, leaving enough room for the sides to be folded in. Fold the side corners in and roll it up into a log form as tightly as you can.</div>
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Step 6 – Heat a little olive oil in a non stick frypan over medium heat and gently brown each side until golden and crunchy. Serve with sweet chilli sauce.</div>
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This post first appeared on <a href="http://blogs.kidspot.com.au/villagevoices/" target="_blank">Kidspot Village Voices</a> where there is heaps of other cool stuff to read</div>
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-16195794474642619002013-07-17T02:56:00.001-07:002013-07-17T02:56:29.403-07:00Why training phases should have different methods of recovery<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAsAsFu7htZ4tkdpWm6lSLcuObvLjWjh-qRoYtFO0mrvrlB9NrUzs-v1Lg4VTaFyqb3KH-JhSGvGagQy36nEoBLhPAl3i0Mo3NBy2AWUIYj4GBrQ3AwPbIzp10r7llYs296CafYAsLYhN-/s1600/P5130027.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAsAsFu7htZ4tkdpWm6lSLcuObvLjWjh-qRoYtFO0mrvrlB9NrUzs-v1Lg4VTaFyqb3KH-JhSGvGagQy36nEoBLhPAl3i0Mo3NBy2AWUIYj4GBrQ3AwPbIzp10r7llYs296CafYAsLYhN-/s640/P5130027.jpg" width="640" /></a></div>
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In the lead up to an event, it is ideal to have 12-16 weeks of training up your sleeve, focused on the specifics of that event.</div>
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<strong>Usually this is broken up into 3 periodization phases</strong> </div>
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<strong>1. the base phase</strong> - building muscle and getting some kilometres under your belt</div>
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<strong>2. the preparation phase</strong> - your endurance is still building but tempo is brought into the picture </div>
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<strong>3. the peak phase</strong> - this is where all the fine tuning is done, miles are decreased as intensity increases.</div>
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Recovery is an aspect that is often overlooked but just as important as the physical side of program BUT it also should increase as the training phases head towards race day. Of course if you are battling an injury such as <span style="background-color: white;"><a href="http://nurofen.com.au/pain-relief/symptoms/backaches.php" target="_blank">back pain</a></span> then this should be managed with treatment between sessions and by adapting the workload. </div>
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There are ways to help with recovery but basically in the early weeks of the training cycle <strong>(1-6 weeks)</strong> you should be allowing your body to take a <em>more organic approach</em> to the stresses of training by allowing the muscles to repair and rebuild without the assistance of anti-inflammatories or ice-baths.</div>
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The focus here should be on rebuilding muscles with high protein post workout snacks and limiting the empty calories. Rest your body at least once a week and place emphasis on stretching each night.</div>
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By the time you are hitting <strong>weeks 7-12</strong> your fitness levels have increased as has the workout intensity. Focus on foods that are high in antioxidants (berries, acai, chai seeds etc) or take a supplement. Compression wear will help after long sessions and plunge into an <span style="color: white;"><a href="http://ironmumkarla.blogspot.com.au/2013/01/do-ice-baths-post-workout-really-work.html" target="_blank">icebath</a></span> after high lactate speed sessions.</div>
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Once <strong>weeks 12-16</strong> comes about then this is the time to really amp up the recovery side of things. Increase ice-baths after each hard session and book in massages to help aid recovery and release any tight muscle fascia adhesion's. Self massage through <span style="color: black;"><a href="http://ironmumkarla.blogspot.com.au/2013/02/16-ways-i-use-my-foam-roller-to-soothe.html" target="_blank">foam roller</a></span> and pressure release balls will be beneficial also.</div>
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Anti- inflammatories can help with <span style="background-color: white;"><a href="http://nurofen.com.au/pain-relief/pain-killers/explained.php" target="_blank">pain relief</a></span> because now it's about being ready and pain free on race day (don't go overboard and seek advice from your doctor). Don't neglect your warm up and warm downs either..now is the time to tick off all the boxes and pay attention to the small details.</div>
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On your final taper week everything comes together - increase your stretching, rest and <a href="http://ironmumkarla.blogspot.com.au/2012/09/carb-loading-and-right-way-to-do-it.html" target="_blank">carbo load</a> start planning what is going to happen on race day. The hard part is now over ;)</div>
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* this post was part sponsored by <a href="http://nurofen.com.au/" target="_blank">nurofen</a> with links.</div>
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<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-1043512666663799012013-07-14T21:19:00.001-07:002013-07-14T21:19:34.733-07:00Making life simpler with gluten-free appsSince the roll out of technology and apps life really has become simplified, with fantastic ways to stay in shape and choose healthier eating choices.<br />
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I wouldn't say food intolerance has become more widespread but awareness definitely has with many restaurants, grocery stores and now apps making it possible to fit into mainstream easier without feeling like an outcast if you do need to source other alternatives.<br />
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Eating gluten free is something that I have taken on myself, after finding eliminating the 'majority' of wheat from my diet (bread, pasta, etc) that I have never felt better. As soon as I do eat it now however, I suffer from terrible cramps which leads to an uncomfortable nights sleep - so totally not worth going near...(and easy to pinpoint the problem).<br />
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Here are some free useful apps while on the go for gluten free living.</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijtJxS5iXoRJWMLNNEjaWgrRzNPwWz6XkwTsLASNjaFcNIyX-tqtsSB6G2J0WkTVAQPyHje2kke9PgtWbjO3Zx-owC_V_s8Eh2fdazCODSjUX4lCnCkbsIb8q7mXuiU46xsE0rniPBe6K7/s1600/photo1.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijtJxS5iXoRJWMLNNEjaWgrRzNPwWz6XkwTsLASNjaFcNIyX-tqtsSB6G2J0WkTVAQPyHje2kke9PgtWbjO3Zx-owC_V_s8Eh2fdazCODSjUX4lCnCkbsIb8q7mXuiU46xsE0rniPBe6K7/s400/photo1.PNG" width="266" /></a></div>
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<a href="http://www.bupa.com.au/health-and-wellness/tools-and-apps/mobile-apps/foodswitch-app" target="_blank">Gluten switch</a> - from the same mob that made Foodswitch, and Saltswitch, this app can tell you if packaged food products contain gluten, and help you find similar foods that are gluten-free. Great to take around the grocery store and find better alternatives!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzsCGs3eNCaYv3HJLn5Kl6cOmZbc2pYjDP0V2_qx8K6dHZ_vcWQUEpQ5pstAXJwo461NkJ3oaV90RKBZcJnd_-dTbBuhe-27qE2uyQEN3LeWOIuoo5GonQgjc29BYxBisX0Kb3pY9XKfZQ/s1600/photo3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzsCGs3eNCaYv3HJLn5Kl6cOmZbc2pYjDP0V2_qx8K6dHZ_vcWQUEpQ5pstAXJwo461NkJ3oaV90RKBZcJnd_-dTbBuhe-27qE2uyQEN3LeWOIuoo5GonQgjc29BYxBisX0Kb3pY9XKfZQ/s400/photo3.JPG" width="276" /></a></div>
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<a href="https://itunes.apple.com/au/app/gluten-free-nsw/id342438497?mt=8" target="_blank">Gluten free NSW</a> - is an app which lists gluten free friendly restaurants and cafe's within Sydney. It creates a list and allows you to find the nearest locations on google maps.<br />
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<a href="https://itunes.apple.com/ke/app/snacks-gluten-free/id665918961?mt=8" target="_blank">Snacks gluten free</a> - This app will show you how to make incredible gluten-free snacks such as 6 different power bars, 9 different crackers, devilled eggs, herb stuffed mushrooms, nacho cheese triangles, stuffed dates, trail mix and a lot more.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN6NYcC2BYHS1MF5TBCjRbYqAwytW463S-TZN5N2WYZZu8zqGJKtIrva7ecF7iVNUrrvU2vKr4KchwPRIKuyHAbhHOAy_cbCW4p3QQgXVcPV_QH_u140ZkjLUrPM3MiWfq8BF9ncGajr6U/s1600/photo4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN6NYcC2BYHS1MF5TBCjRbYqAwytW463S-TZN5N2WYZZu8zqGJKtIrva7ecF7iVNUrrvU2vKr4KchwPRIKuyHAbhHOAy_cbCW4p3QQgXVcPV_QH_u140ZkjLUrPM3MiWfq8BF9ncGajr6U/s400/photo4.JPG" width="283" /></a></div>
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<a href="http://glutenfreepassport.com/allergy-gluten-free-apps/gf-allergy-travel-translation-cards/" target="_blank">Gluten free travel translation card</a> - With 13 different languages to choose from, you this app will make it easier when dining in restaurants throughout the world while managing your gluten free diet & food allergies. Simply show the translation card wherever you are dining to identify your special dietary requirements.<br />
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<a href="http://www.orgran.com/recipeapps" target="_blank">Orgran gluten free recipes</a> - with over 300 recipes this app is broken down into breakfast. lunch and dinner with shopping lists which makes it easy in the supermarket. Lots of bakes as well.<br />
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It's nice to know there are choices out there if you are searching...)<br />
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-56487842529870165632013-07-10T16:00:00.001-07:002013-07-10T16:00:22.403-07:00Does 'fasted' cardio really work?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHA6jsJXIH_Ism9QSzbgiVdp5V3McfKqQLdEC4L7mmKSqRq4-YilI9Oaj6OraJEoSdStHQMdb7PeyMPmzaGSihJivR2QQhLOhJgMv9RXzJmSb0lSVfeqWN85rFu32T1umfcpzN4TeCRZVF/s1600/5db6ece1e9b35ed4_148362082_preview.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHA6jsJXIH_Ism9QSzbgiVdp5V3McfKqQLdEC4L7mmKSqRq4-YilI9Oaj6OraJEoSdStHQMdb7PeyMPmzaGSihJivR2QQhLOhJgMv9RXzJmSb0lSVfeqWN85rFu32T1umfcpzN4TeCRZVF/s640/5db6ece1e9b35ed4_148362082_preview.jpg" width="640" /></a></div>
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If you prefer to workout in the mornings are you more likely to burn more fat? </div>
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Running out the door for a cardio session before breakfast may actually be the key to moving those excess kilos.</div>
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After a night without eating our blood sugar and glycogen levels drop making it the perfect environment for your body to learn how to metabolise fat. Resisting the urge to eat upon waking and taking the opportunity to train on an empty stomach is a great way to force your body to tap into it's fat reserves while insulin levels are low. </div>
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Think of it this way, if you have just tucked into a high calorie energy drink before you work out (or while) that is what your body is going to call upon for fuel. But if there is nothing in quick reserve (glycogen) then the next best thing is oxidising the fat.</div>
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It's not just the fact our insulin levels are low but our growth hormones work in opposite to these levels which make them high in the morning before we eat. What is good about this I hear you say? Well, growth hormones break down fat cells and they are at their highest at this time.</div>
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<strong>All sounds great doesn't it...BUT many don't believe in this strategy and here's why</strong></div>
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There is an argument to say that it's <em>more beneficial to maximise fat oxidation after the exercise</em>, rather than spending endless hours burning fat during exercise with steady, low-moderate intensity exercise…which can be done through high-intensity interval training.<br /><br />Plus another study goes on to show that <em>the intake of carbohydrate-rich meals before and after a high-intensity, exhaustive workout maximised the use of fat for energy after the workout</em>, while the carbohydrates were being used to restore glycogen.</div>
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<em><span style="color: #c27ba0;">Really, it comes down to the fact that as long as you burn more calories than you consume in a day it doesn't matter if you use fat or carbohydrates for as an energy source.</span></em></blockquote>
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Personally, I love the feeling of getting a workout in before sunrise and kickstarting my metabolism but in saying that I also feel my appetite increases if I exercise in the morning, leading me to be hungry for lunch a lot earlier ( and susceptible to snacking). </div>
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Working out in the morning may also lead to the possibility of sneaking in another workout in the evening whether it is resistance training or stretch based which adds to the total number of expended calories for the day. </div>
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I really think it is a 'horses for courses' topic with some people not feeling like they have the energy in the mornings to exercise without eating first. There really is no point just going through the motions if you could get in a better HIIT workout later in the day after a pep up with food in the belly.</div>
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I think it would be good for those that are struggling to burn fat in those stubborn areas, to get in a cardio session before breakfast, if anything it sets you up for the day and creates that chain effect of setting yourself up to choose healthier eating options.</div>
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<em><strong> What's your thoughts on the subject? Are you a fan of fasted cardio?</strong></em></div>
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<a href="http://www.thinkstockphotos.com.au/?countrycode=AUS" target="_blank">pic via</a></div>
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-83243577696751374582013-07-07T20:58:00.001-07:002013-07-07T20:58:48.241-07:00Healthy ways to use your leftover red wine<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPW_1xblHCU_VVLQ6gh2T1e7mcYfbEH756Uwzoau8qTrNvmzG4MutwGe3r7eLiRi7Z81GFSOpJGoURpbPMFdpRMgAGQxUHmFqbLaV3QxmS7CXEFAZb0wgSnfR9jGZWBlckyZ9s-p5676qK/s1600/red-wine-with-heart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPW_1xblHCU_VVLQ6gh2T1e7mcYfbEH756Uwzoau8qTrNvmzG4MutwGe3r7eLiRi7Z81GFSOpJGoURpbPMFdpRMgAGQxUHmFqbLaV3QxmS7CXEFAZb0wgSnfR9jGZWBlckyZ9s-p5676qK/s400/red-wine-with-heart.jpg" width="315" /></a></div>
If you don't mind a spot of red then you will probably have no problems finishing off the bottle but what if you only have a glass or two and don't want it to go to waste?<br />
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Red wine is of course good for us in moderation, some like to take that moderation to the next level but sensibly a glass a couple of times a week with your meal has it's benefits. Besides having antioxidants, fermented foods are good for digestion and red wine is full of polyphenols.. in fact some red wines have more antioxidants than raw blueberries and even miracle fruits like Açaí.<br />
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<em><span style="color: #c27ba0;">Antioxidants</span>? .. Free radicals cause destruction of our body’s cells and antioxidants stop them. Recent studies have shown antioxidants reduce the risk of some diseases, such as heart disease and cancer.*</em></blockquote>
Wines with high antioxidants are the dark red wines. Since antioxidants come from the pips and skins of a grape, as well as contact with oak, you’ll find that full-bodied red wines aged in oak have the highest antioxidant properties. (see a list <a href="http://winefolly.com/tutorial/10-darkest-full-bodied-red-wines/" target="_blank">here</a>) *<br />
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<strong>Anyways so if you have an unfinished bottle of red and don't want it to go to waste, here are some ways to use the leftovers.</strong><br />
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<strong>+</strong> Use it in a dessert - for perfect winter's night treat make these poached <a href="https://www.woolworths.com.au/wps/wcm/connect/website/woolworths/freshfoodideas/recipes/recipes-content/poachedpearsinredwinesauce" target="_blank">pears in red wine sauce</a><br />
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<strong>+</strong> Add it to your <a href="http://www.taste.com.au/recipes/13829/red+wine+and+garlic+slow+cooked+lamb+shanks" target="_blank">lamb shanks</a> <br />
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<strong>+</strong> Make a special healthy version of <a href="http://bottomsupdarling.com/quick-simple-and-healthy-pasta-bolognese/" target="_blank">bolognaise sauce</a><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh94mihwmZYoXXRIIivvAbHVROpVlBbeLcKZ2b291snZ4GG4vcg-ZntyZ_hSmkagJZ1aZ7P6UDibUxxU-cxVrDtk3SSYSBvO0RGj9tB-oHvF_Aseh3JhsOUYLkviHazH7gcpTYBwYzPr6DC/s1600/7252564388_e4be7d86af_z.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="346" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh94mihwmZYoXXRIIivvAbHVROpVlBbeLcKZ2b291snZ4GG4vcg-ZntyZ_hSmkagJZ1aZ7P6UDibUxxU-cxVrDtk3SSYSBvO0RGj9tB-oHvF_Aseh3JhsOUYLkviHazH7gcpTYBwYzPr6DC/s400/7252564388_e4be7d86af_z.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.jasonandshawnda.com/foodiebride/archives/1196/" target="_blank"><span style="font-size: x-small;">pic via</span></a> </td></tr>
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<strong>+</strong> You have to see them to believe them <a href="http://www.jasonandshawnda.com/foodiebride/archives/1196/" target="_blank">red wine burgers</a><br />
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<strong>+</strong> Using pork and cherries as the mains, red adds a nice touch to this <a href="http://noblepig.com/2012/02/pork-medallions-with-pinot-noir-cherry-pan-sauce/" target="_blank">pork medallions with cherry sauce</a><br />
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<strong>+</strong> How about an <a href="http://www.loveandoliveoil.com/2012/01/blackberry-red-wine-chocolate-cake.html" target="_blank">blackberry red wine chocolate cake</a>? (it's semi- healthy;)<br />
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<strong>+</strong> Or simply just pour your leftovers in ice cube trays and save for when you do have time to prepare your red wine recipe<br />
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<span style="font-size: x-small;">* information taken from </span><a href="http://winefolly.com/"><span style="font-size: x-small;">winefolly.com</span></a><br />
<em><a href="https://www.woolworths.com.au/wps/wcm/connect/website/woolworths/freshfoodideas/recipes/recipes-content/poachedpearsinredwinesauce" target="_blank"></a></em><div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-75309458536096473122013-07-03T19:18:00.004-07:002013-07-03T19:18:53.232-07:00How to substitute white sugar for other natural alternatives<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK5ZJ9GIjCvRcWAmL8F15EoW1G_Xa7Usmcm-8wuP6cF4COQAQM0xHSz6Nxt2lCZKqwq1NbPV8aThRgSBXNMW4icMqEIFYle2jEXl9_xEJ1dXa7goixYYCIQaWWSVr69Tqv5Et7SHl8IDE7/s800/sugar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK5ZJ9GIjCvRcWAmL8F15EoW1G_Xa7Usmcm-8wuP6cF4COQAQM0xHSz6Nxt2lCZKqwq1NbPV8aThRgSBXNMW4icMqEIFYle2jEXl9_xEJ1dXa7goixYYCIQaWWSVr69Tqv5Et7SHl8IDE7/s640/sugar.jpg" width="640" /></a></div>
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There seems to be so many alternatives to sugar these days, and it is kinda getting a little confusing with all the natural alternatives that are lining the supermarket shelves. </div>
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We all know sugar should be limited in our food choices, it's touted as 'sweet poison' and apart from sending us on a blood sugar roller-coaster, it causes dental decay, obesity and is just plain toxic to the system. People are becoming more and more aware of the dangers of artificial sweetners (equal, splender etc) that is now being linked to cancer so what are the other choices?</div>
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<strong><span style="color: #d5a6bd;">There is no such thing as a 'good' sugar</span></strong> but some are better than others with lower GI rankings and nutritional benefits to some of the more common natural substitutes. Low GI doesn't always mean better though, especially when dealing with sugars. Low GI usually means full of fructose which ends up circumventing the normal appetite signalling system, so appetite-regulating hormones aren't triggered--and you're left feeling unsatisfied.</div>
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<strong>Here are some alternatives to white sugar that are making their presence known in recipes lately.</strong></div>
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<span style="color: #d5a6bd;">Rice malt syrup</span></h3>
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Brown rice syrup is a natural sweetener produced from fermented cooked rice by treating it naturally with enzymes from sprouted barley. It has a low glycaemic value and is <strong>fructose free</strong>, which means it does not cause a sugar rush or a sudden spike in blood sugar after consuming it.</div>
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Brown rice is a good source of magnesium, potassium, iron and manganese, which are carried over to its by products like brown rice syrup and when used in baking it adds a lovely crisp texture.</div>
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<span style="color: #d5a6bd;">Agave</span></h3>
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Agave is a natural sweetener produced from several species of the genus Agave, native to South America and Mexico. It's 1.5 times more sweeter than refined sugar and again is low GI but largely made of fructose.</div>
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Agave syrup can be used as a sweetener for coffee, tea, cold drinks, smoothies, and also to replace white sugar in baking. An added bonus is that using agave in cooking helps to retain moisture in baked goods, and prolongs their shelf life. Organic is the best choice here.</div>
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Coconut sugar</span></h3>
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Made from the sap of the coconut palm tree buds, it’s not as chemically processed as other sugars and is a favourite due to it's low GI. It is probably the most nutritious out of all the natural sugar substitutes but be wary as it is mainly all fructose, a simple sugar. </div>
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It is expensive though and only readily found in health food stores and adds a caramel taste to food.</div>
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<span style="background-color: white; color: #d5a6bd;">Maple syrup</span></h3>
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Pure maple syrup is high in antioxidants, zinc which boosts the immune system and consists mainly of sucrose, which makes it about 50% fructose. However, unlike refined sugars, it contains significant amounts of vitamins and minerals. Similar to maple syrup, blackstrap molasses is a great source of calcium, magnesium, potassium, and iron; one tablespoon provides up to 20% of the daily value of each of those nutrients.</div>
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It's great as a topping for pancakes, yogurt, or oatmeal, but maple syrup also works fine in baking, with reactions similar to that of honey.</div>
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<span style="color: #d5a6bd;">Honey</span></h3>
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It's loaded with an array of vitamins and minerals, including B2, B6, iron, and manganese. Its anti-fungal and antibacterial properties ward off colds. Honey is as natural as it gets. It’s still 40% fructose however, so you need to make sure you exercise portion control. </div>
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Honey’s sweetness is master in tea. It holds up great in baking as a replacement for white sugar, though it retains its distinct honey taste Look for raw honey, which is less processed and thus retains more nutrients.</div>
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<span style="color: #d5a6bd;">Stevia/Natvia</span></h3>
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Natvia is a natural sweetener made from Reb A stevia and erythritol. Reb A is the purest and sweetest parts of the stevia plant, and erythritol is naturally occurring nectar in fruits, such as melons and grapes. It has no calories and zero GI which makes it a great choice for diabetics.</div>
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It is very sweet and can tip over into the bitter side of things if you dare put in a little too much. I often substitute rice malt syrup or honey for stevia just so it doesn't get the after taste that sometimes occurs.</div>
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<strong><em>What is your take on the sugar alternative explosion we have seen lately?</em></strong> </div>
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-88119878544475837212013-06-30T21:54:00.002-07:002013-06-30T21:54:39.325-07:00Low fat chocolate beetroot mini cakes<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_vsJ6eBoq9UXJDspi5iSPJNsJxbr10mP68YBk6bktaEwA3I9b8wFgateafMre8PDBG1qrgzbT0bZAaLdMJ4rbbv2m0Xd64VCUt6AQUMeY8Flh9azGK-aAI6J43O227e93H65_zXwbZIKL/s800/P6240003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_vsJ6eBoq9UXJDspi5iSPJNsJxbr10mP68YBk6bktaEwA3I9b8wFgateafMre8PDBG1qrgzbT0bZAaLdMJ4rbbv2m0Xd64VCUt6AQUMeY8Flh9azGK-aAI6J43O227e93H65_zXwbZIKL/s640/P6240003.JPG" width="640" /></a></div>
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You have every right to be sceptical about the words 'beetroot' and 'cake' being used in the same sentence but if you haven't tried it yet, don't write it off! <br />
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The reason the cake works so well is because of the moisture it adds to the cake and a denseness similar to mud cake but hay guess what..without all the calories and fat plus all the <a href="http://www.naturesgoodness.com.au/beetroot-research.html" target="_blank">benefits that beetroot</a> adds.<br />
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I am beetroot fan, and apart from juicing and having as a dip, I have used the <a href="http://ironmumkarla.blogspot.com.au/2012/12/crispy-beetroot-leaf-chips.html" target="_blank">leaves as well</a>. But this by far has to be my favourite way to eat. I found a recipe in Tiffany Hall's Lighten Up cookbook which has been the best one I have seen yet. <br />
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I have changed the topping to cream cheese version but it works just as well with melted dark chocolate and cocoa nibs. So if your looking for a little choccy delight. Try this!<br />
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<h3>
Chocolate Beetroot mini cakes</h3>
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<span style="font-size: x-small;">Makes 24</span><br />
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<strong><span style="color: #d5a6bd;">Ingredients</span></strong><br />
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250 gm beetroot, trimmed<br />
2 tbs honey ( I added in 1 tbs of rice malt syrup as well, just to loose the earthy taste a bit more)<br />
1 egg lightly beaten<br />
1 tbs raw cocao powder (or cocoa if that's all you have in the pantry)<br />
1/2 tsp vanilla extract<br />
1 cup selfraising flour<br />
2 tbs low fat milk<br />
1 tsp balsamic vinegar (this balances up the tastes)<br />
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<strong>frosting</strong><br />
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1/2 cup low fat cream cheese<br />
1 tbs rice malt syrup<br />
1 tsp lemon juice<br />
1 tsp vanilla extract<br />
1-2 stevia packets <br />
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<strong><span style="color: #d5a6bd;">Method</span></strong><br />
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<strong>+</strong> Preheat the oven 180 degree. Line two 12 hole mini muffin tins with patty cases</div>
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<strong>+</strong> Boil the beetroot in 2 litres of water for 30-40 minutes, until tender. Turn off the hat and allow to cool in the saucepan. When cool enough to handle remove the beetroot from the cooking water and peel. Roughly puree in a blender.</div>
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<strong>+</strong> Using a wooden spoon, mix together the oil, honey, malt and egg. Stir in the cocao, vanilla and beetroot puree, flour, milk and balsamic vinegar. Combine well. Spoon 1 tbs of batter into each patty case and bake for 15 minutes. Test they are done with a skewer and cool on a wire rack.</div>
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<strong>+</strong> Combine all the frosting ingredients in a medium bowl. Use a hand mixer to fully combine. Mix until smooth and spoon over each cake once they are cooled. Enjoy with a cup of dandelion tea!</div>
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<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-84660305076362245442013-06-25T21:56:00.000-07:002013-06-25T21:56:16.048-07:00An inspirational mum & Biggest Loser workout program giveaway<div style="text-align: right;">
<span style="font-size: x-small;">This post is sponsored by the Biggest Loser</span></div>
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<span style="font-size: x-small;"></span> </div>
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It's a problem many mother's face once they have had kids..putting on weight and then not dedicating or finding the time to get back into shape. Bad habits creep in and all of a sudden something that was second nature such as working out seems a distant memory.<br />
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Today I'm sharing an inspiration story from Melanie who turned her life around to prioritise her fitness again and is again living and breathing a healthy lifestyle. (Then read on for a chance to win the program that helped her to shed the weight)<br />
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<strong><span style="color: #93c47d;">Tell us Melanie what weight loss programs you have tried and why they failed?</span></strong><br />
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I tried heaps of diets in the past – Body Trim, Tony Ferguson, Atkins Diet but I didn’t find the right fit for me until I started doing Shannan’s Challenges. <br />
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With the other programs I found that when I was following Body Trim and Atkins, I would get extremely moody, have headaches and felt really lethargic so I stopped them after a few weeks as I didn’t feel they were right for me. I also didn’t think I should be feeling that way and I’m not really a fan of not eating or really restricting certain food groups, which is what they did. <br />
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In regards to meal replacements, as soon as I stopped having them the weight would slowly come back on. I think also because I got a bit lax with exercise it contributed as well. None of these programs had a designated workout with them to get me moving.</div>
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<strong><span style="color: #93c47d;">Why do you think Shannon’s fast track 8 week program worked for you?</span></strong><br />
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The Shannan Challenge fit in with my lifestyle and got me the results I wanted.<br />
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For someone like me, juggling work, 3 children and part-time study, the detailed menu and exercise plans on the Challenge were ideal. Having everything all set out means there’s no excuses – you just do it.<br />
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The recipes were adaptable for my family, and easy to prepare. There were no expensive or hard-to-find ingredients either. We have several favourites on regular rotation.<br />
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Also the support of Shannan and the other Challengers was also invaluable. The online meetings were fun and I have made a great group of friends – people I’ve never met but who are likeminded. The personal involvement of Shannan through the meetings and Facebook was fantastic encouragement and it kept me accountable.<br />
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<strong><span style="color: #93c47d;">Can you give an example of a days’ worth of meals?</span></strong><br />
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A typical day now is porridge with some fruit for breakfast with a coffee and green tea. Usually I have a snack straight after the gym and I find a piece of fruit best– either a banana or apple. <br />
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Lunch is either a salad and meat with a slice of bread (soy and linseed) or a sandwich – ham and salad or some wraps – rye mountain bread with a salad and meat filling. <br />
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My afternoon snack is usually some cruskits with avocado and tomato or some extra light philly cheese.<br />
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Dinner is chicken, fish or steak with vegies or a salad. Some nights I might have a small portion of spaghetti with a salad. For dessert I’ll have some Greek yoghurt and fruit, like strawberries or passionfruit.<br />
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<span style="color: #93c47d;"><strong>Raising children and trying to fit in your own workout time can be tough. How do you make it work?</strong></span><br />
We all have extremely busy lives, especially when we have children. I am lucky enough now that my 3 children are all at school. So I usually do school drop off and then head to my gym to do my workout. I have to book my workouts in so it does keep me accountable. <br />
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Some weeks, like last week we had 2 sports days so I was only able to make one day to the gym and I did the other workouts at home. There are heaps of apps that you can have on your phone and a lot of the fitness ones only require bodyweight or little equipment and I love to do these to supplement my gym workouts. <br />
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Also, when the kids have sports training in the afternoon, my 2 girls play hockey and my son plays rugby league, I go for a run. I used to sit there and do nothing but now I go for a run, do some exercises in a circuit or help run the fitness sessions for the kids. I used to use the excuse I didn’t have time but it’s about making the most of the time you do have and sometimes it just means thinking outside the box. <br />
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Some afternoons after school when we don’t have any other commitments, I have a group of friends, (who I am also doing Tough Mudder with in August), that come over and we do a workout. Our kids run around the paddock and have a catch up and all the mums get their workout too. Involve the kids as much as you can. Sometimes I will do squats with the kids on my back or run around while piggy backing them, (not so much fun as they get older and heavier). As mine are a little older we sometimes have comps on how many reps everyone can do – my son is always asking if we can.<br />
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<strong><span style="color: #93c47d;">I’m sure there were times you felt like missing a workout or indulging in something you shouldn’t so what keeps you motivated?</span></strong><br />
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I have before and after pictures always with me in a special folder on my phone – one look and that gets me moving. <br />
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Also, I know how proud my family is of the achievements I have made over the last couple of years and where I was is a place where I don’t ever want to return. If I was to return to my old sedentary lifestyle with unhealthy eating I would be disappointing not only my family but I would be cheating myself as well. The kids are pretty good motivational tools. They have come to learn a lot also during my journey and are quick to point out if there is anything a bit indulgent on my plate and always want to hear about my workouts. <br />
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Don’t get me wrong – I do occasionally miss a workout but I try to train 5 days a week and have an active weekend with incidental exercise. On special occasions I will indulge in a treat but I don’t let it become chance to slip into old ways and I get straight back into it the next day. Also, I have limited supplies in the house of foods that we shouldn’t be eating, like chips, lollies, chocolate, biscuits. If it’s not there to be eaten it won’t be. The kids do get treats but I prefer to make these myself.<br />
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<strong><span style="color: #93c47d;">What’s your favourite winter workout routine?</span></strong><br />
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I loved the workouts when I was doing Shannan’s Challenges and I would change them up between the home and gym workouts. Now that I am continuing on my own I love my new gym that does functional type of training. I do 3 workouts there a week – 2 strength workouts and a hit workout– doing stuff like heavy weighted squats, box jumps, rope slams, kettle bell work, sled pulls and pushes. <br />
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As I said earlier, I am in training now for Tough Mudder in August, so I am loving getting my girlfriends over and doing our training sessions on our acreage. It’s great to train with friends because we all keep each other going. We do some different stuff in our work out, such as assisted pull ups, lots of push-ups, squats, lunges, burpees, tricep dips, bear crawls, sand bag runs, tyre drags and pulls, sledge hammer strikes on tyres and box jumps. <br />
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We are also looking forward to doing a beach boot camp during the school holidays. Beach running and just using equipment around us to do our workout like dips on a bench, box jumps onto a bench, jump overs on fences, step ups on pavers, running with logs overhead. The best workouts are these ones as we just make them up as we go along. <br />
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I also love doing a deck of cards workout. Give every suit an exercise and then you work your way through the deck. For example, a 10 of hearts might be 10 burpees. Face cards are worth 10 and aces 11 and the joker is a special one off. It might be like a 1km run. Some days I might do 2/3 exercises per suit depending on how much time I have available. <br />
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Another workout which is great for the mums is a folding washing workout. Different articles of clothing have a different exercise with a certain number of reps. For example, fold shorts and you would do 10 squats and then fold the next item of clothing and do another rep of something. The more particular you get the more exercises you can do. </div>
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<span lang="EN-US" style="color: black; font-size: 12pt; mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><span style="font-family: Calibri;"><span style="font-size: x-small;"><span style="line-height: 115%;">With the
help of the Biggest Loser Club, you can shed the kilos, slip on your skinny
jeans and unearth your fitness again, just like Melanie. One of Australia’s
leading online weight loss programs, The Club provides all the weight loss
tools and diet tips you need to achieve your goals, including an interactive
food diary, delicious and easy to follow menu plans and easy-start workouts and
exercise videos. </span><span style="line-height: 115%;">To find out
more about the Biggest Loser Club visit: </span></span><a href="http://www.biggestloserclub.com.au/"><span style="line-height: 115%;"><span style="color: blue; font-size: x-small;">www.biggestloserclub.com.au</span></span></a><span style="font-size: 16pt; line-height: 115%;"><o:p></o:p></span></span></span></div>
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<a href="http://ironmumkarla.wufoo.com/forms/z7x4m1/" onclick="window.open(this.href, null, 'height=461, width=680, toolbar=0, location=0, status=1, scrollbars=1, resizable=1'); return false"><span style="color: red; font-size: large;">Click here to enter</span></a>
<span style="font-size: large;"><span style="font-family: Calibri;">your name and <em>Why you really need to win this Biggest Loser club membership</em></span></span></div>
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<span lang="EN-US" style="color: black; font-size: 12pt; mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><span style="font-family: Calibri;">And make sure you 'like' <a href="https://www.facebook.com/pages/Ironmum-Karla/269630619722560" target="_blank">Ironmum facebook page</a>...This is where I'll be announcing the winner next week. Best of luck!!</span></span></div>
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<span lang="EN-US" style="color: black; font-size: 12pt; mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><span style="font-family: Calibri;"><span style="font-size: xx-small;">Fine print..</span></span></span></div>
<span lang="EN-US" style="color: black; font-size: 12pt; mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><span style="font-family: Calibri;"><span style="font-size: xx-small;">Must be an Australian resident<br />I will announce
the winner on my <a href="https://www.facebook.com/pages/Ironmum-Karla/269630619722560?ref=hl" target="_blank"><span style="color: #cf2568;">facebook page</span></a> so make sure you follow my feed<br />Leave a post
comment on the above link, it will be judged on skill <br />The winners have 48 hours to claim
the prize by emailing me or it will be redrawn</span></span></span><br />
<span lang="EN-US" style="color: black; font-size: 12pt; mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><span style="font-family: Calibri;"><span style="font-size: xx-small;">Competition closes on Wednesday 3rd July 2013 at
12pm ESDT</span></span></span><br />
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<span lang="EN-US" style="color: black; font-size: 12pt; mso-ansi-language: EN-US; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><span style="font-family: Calibri;"><span style="font-family: "Arial","sans-serif"; font-size: 8pt; line-height: 115%; mso-ansi-language: EN-AU; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><span style="font-size: xx-small;">THE BIGGEST LOSER is
a trademark of Shine 360°, a division of Shine (Aust) Pty Ltd.</span></span></span></span></div>
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<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-50357189785228843812013-06-23T23:22:00.002-07:002013-06-25T00:59:42.368-07:00Why athletes are prone to low iron levels<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2ZGvIpCQAF5M0QrfL59_yh0zZguc7HKK-pAteEnUyKmiYxEXknhG6Le6Jq2rMf9T_ehdpw9RnVk5GfpUTZpN13okaeB4riZ5dNVFs5-uC7jWKiVl27YQC53vcCVjp7MxzujvLDcBXxjIW/s1600/Kelloggs+Nutri+Grain+Ironman+Series+Rd+2+Bondi+qVJP2gln4nYl.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2ZGvIpCQAF5M0QrfL59_yh0zZguc7HKK-pAteEnUyKmiYxEXknhG6Le6Jq2rMf9T_ehdpw9RnVk5GfpUTZpN13okaeB4riZ5dNVFs5-uC7jWKiVl27YQC53vcCVjp7MxzujvLDcBXxjIW/s640/Kelloggs+Nutri+Grain+Ironman+Series+Rd+2+Bondi+qVJP2gln4nYl.jpg" width="640" /></a></div>
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Really, have you had your iron levels checked recently? Women in particular are prone to suffering from low iron levels and it is thought that up to five per cent of the Australian population has iron deficiency anaemia, with menstruating women at greater risk than men and postmenopausal women.<br />
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Iron is an important dietary mineral that is involved in various bodily functions, including the transport of oxygen in the blood. This is essential in providing energy for daily activities, in particular strenuous fitness workouts.<br />
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<blockquote class="tr_bq">
<em>Studies have routinely found that athletes, especially female athletes, are often iron-deficient or anemic. Iron is essential for athletic performance. One of its major functions is to carry oxygen to and carbon dioxide away from all the cells in your body*</em></blockquote>
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<strong>It's a combination of the following factors that make athletes more prone to iron deficiency*</strong><br />
<div>
<ol>
<li>Inadequate supply of dietary iron. Athletes who avoid red meat have difficulty meeting the body's iron needs. </li>
<li>Increased demands for iron. Hard training stimulates an increase in red blood cell and blood vessel production, and increases the demand for iron. (Iron turnover is highest for endurance athletes training at high intensity).
<li>High iron loss. Blood loss through injury, or menstruation. In endurance athletes, ‘foot strike’ damage to red blood cells in the feet due to running on hard surfaces with poor quality shoes leads to iron loss. Finally, because iron is lost in sweat, heavy sweating leads to increased risk of deficiency. </li>
</li>
</ol>
We all know one of the symptoms of iron deficiency is fatigue but loss of endurance, high exercise heart rate, low power, frequent injury, recurring illness, and loss of interest in exercise and irritability are also symptoms. Other symptoms include poor appetite, and increased incidence and duration of colds and infections. Do any of these correlate to you? If so a blood test will confirm.<br />
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<h><strong><span style="color: #d5a6bd;">Things you need to know about folic acid & iron</span></strong></h><br />
<h></h><br />
<strong>+</strong> Folic acid supplemented with iron increases the metabolic usage of iron (makes iron more effective). <br />
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<strong>+</strong> Folic acid with iron actually restores iron faster. <a href="http://www.fefol.com.au/iron_fact.html" target="_blank">Fefol</a> is the class above in iron supplements because it uses delayed release spansule (which contain folic acid) technology, consisting of tiny wax coated pellets which release at different stages over several hours. <br />
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<strong>+</strong> Take iron on an empty stomach and never exceed the dose as constipation may occur or poisoning the worst case scenario.<br />
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<h><strong>+</strong> Iron absorbency is decreased if they are accompanied at meals by caffeine. Calcium and zinc also reduce the ability of the body to absorb iron. However adding fruit (citrus fruit in particular), to meals enhances iron absorption.</h><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_ed-lLB7a0D-rQ1rbycqXVMqIRCJCV_h2N6VGMyEaINPxqswSW-170SWNuxNmWBVGPfhJsgHZNcNKdsKN3_0rrdim0Ta2jUl3pmP7XMXQ9lXo-1ev1QW4x68297mIuLpOUH0N8_hY_DZh/s1600/Doc1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="332" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_ed-lLB7a0D-rQ1rbycqXVMqIRCJCV_h2N6VGMyEaINPxqswSW-170SWNuxNmWBVGPfhJsgHZNcNKdsKN3_0rrdim0Ta2jUl3pmP7XMXQ9lXo-1ev1QW4x68297mIuLpOUH0N8_hY_DZh/s400/Doc1.jpg" width="400" /></a></div>
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<strong><span style="color: #d5a6bd;">The best sources of iron are</span></strong><br />
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+ Meat, I love kangaroo due to it's high levels of haem iron (nearly 3 times that of beef or lamb) and it's low fat content. <br />
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+ Clams, oysters, mussels and prawns<br />
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+ Pumpkin and pumpkin seeds<br />
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+ Nuts<br />
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+ Beans and pulses<br />
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+ Wholegrains and bran<br />
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+ Dark leafy greens (spinach, kale)<br />
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+ Dark chocolate and cocao<br />
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+ Tofu<br />
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<span style="font-size: x-small;"><strong>I am an ambassador for <a href="http://www.fefol.com.au/" target="_blank">Fefol</a>, but have actually being taking this product most of my life..whilst competing professionally, both pregnancies and now a busy mum.</strong></span> <strong><span style="font-size: x-small;">I know first hand how important it is and how much of a difference iron supplementation can make if your deficient.</span></strong><br />
<strong><span style="font-size: x-small;"></span></strong><br />
<strong><span style="font-size: x-small;">* excepts taken from <a href="http://sportsmedicine.about.com/cs/nutrition/a/012604.htm" target="_blank">sportsmedicine.about.com</a></span></strong><br />
<strong><span style="font-size: x-small;"><a href="http://www.zimbio.com/pictures/mzinCe48z4D/Kelloggs+Nutri+Grain+Ironman+Series+Rd+2+Bondi/qVJP2gln4nY" target="_blank">pic via</a> </span></strong><br />
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<strong><em>Have you had a history of low iron levels?</em></strong><div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-18894927609431413942013-06-19T20:39:00.001-07:002013-06-19T20:39:15.081-07:00Low fat, low sugar healthy granola<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibT8JHTFELw85eOfjjVfYWVLXgVwZCkEXrqhH7WCNalYNvl4sHYAqaVeqSKUwX3MnJXUIKPzaU0Ywu1niTVEeRnwg6GQUmaLiPB4MDtiVrdiEsFGi7-GulJTS8Tlctlxt2uvOUIYqT3A6a/s1600/granola.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibT8JHTFELw85eOfjjVfYWVLXgVwZCkEXrqhH7WCNalYNvl4sHYAqaVeqSKUwX3MnJXUIKPzaU0Ywu1niTVEeRnwg6GQUmaLiPB4MDtiVrdiEsFGi7-GulJTS8Tlctlxt2uvOUIYqT3A6a/s640/granola.png" width="640" /></a></div>
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Granola from the supermarket is very moreish, mainly due to the high fat and sugar content which is why it pays to make your own at home. It really is limitless as to what you can add into your creation. Some go for nuts while others go for fruit. Mine is neither and never the same – just a mash mix of what ever is in the pantry at the time.</div>
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To bind the dry ingredients of this batch I used apple sauce; which is peeled apples, pureed. This adds a natural sweetness while bringing it all together without overdoing the oil and sugar.</div>
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Healthy and easy low fat granola</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5ikjdSb0LeSU9YgfbBkpuNYNQMlQPJ6OQYgJT-OeA5RNbxqA8Ak2t0mZqOopkvF37cWwkuOU4C3fN8IXpfrnGepPht1foU9i95XXdmyhJMap6JPhriv8SOtmm2yABjCBmcPB5VJXc0FBq/s1600/DSC01448.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="386" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5ikjdSb0LeSU9YgfbBkpuNYNQMlQPJ6OQYgJT-OeA5RNbxqA8Ak2t0mZqOopkvF37cWwkuOU4C3fN8IXpfrnGepPht1foU9i95XXdmyhJMap6JPhriv8SOtmm2yABjCBmcPB5VJXc0FBq/s640/DSC01448.jpg" width="640" /></a> </div>
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Makes about 4 cups</div>
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<strong>+</strong> 3 cups oats<br /><strong>+</strong> 1 cup pepitas<br /><strong>+</strong> 1/4 cup linseeds<br /><strong>+</strong> 1/2 cup sunflower seeds<br /><strong>+</strong> 1/4 chia seeds<br /><strong>+</strong> 1/4 cup brown sugar<br /><strong>+</strong> 3 apples, peeled, cored and sliced</div>
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<strong>+</strong> 2 tsp ground cinnamon<br /><strong>+</strong> 1 tbs of grapeseed or coconut oil (canola if you’re desperate)<br /><strong>+</strong> 1/2 tsp vanilla<br /><strong>+</strong> 2 tbsp honey</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnb5RgjtRHVz8yziSXP06bRZLp9SyUxjcLtZmIJmY1wUuMnc52x77NbpstmCbPF_ihG9TqDL3jfH5Ba2LRzl5JoWw5tNyKpgCG6EmR9W36AzPl0g47K_2ExMCnRDeHLYJRYetKRVe-mf86/s1600/DSC01447.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="402" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnb5RgjtRHVz8yziSXP06bRZLp9SyUxjcLtZmIJmY1wUuMnc52x77NbpstmCbPF_ihG9TqDL3jfH5Ba2LRzl5JoWw5tNyKpgCG6EmR9W36AzPl0g47K_2ExMCnRDeHLYJRYetKRVe-mf86/s640/DSC01447.jpg" width="640" /></a></div>
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<strong>Step 1</strong> – Preheat oven to 180 degrees fan forced.</div>
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<strong>Step 2</strong> – In a large bowl mix the oats, pepitas, linseed, sunflower seed, chia seed, brown sugar and cinnamon.</div>
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<strong>Step 3</strong> – In a food processor or thermomix place the apples with 2 tbsp water and process until finely chopped.</div>
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<strong>Step 4</strong> – Warm up the apples on the stove top or Thermomix and add vanilla, oil and honey.</div>
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<strong>Step 5</strong> – Pour the liquid ingredients over the dry ingredients and mix to combine. Spread the mixture over a greased lined baking tray.</div>
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<strong>Step 6</strong> – Bake the granola until golden crispy, about 45 minutes. Remove from oven and let cool (optional add sultanas here). Store your granola in an airtight container and enjoy for up to one month (or however quickly it goes!)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG4k8j7Sc-jRjiFnCOzUBe23D_m5vieyNPaQhz9OsCJ31maQPHMHN2eUghHqS2FPDmoBRk8_5dVXnV14kLVInFBkM2h9XfmFKWP7ob9KsFxlg6HJ3FKp8GPkSTzU7_VwHJKD7hD7XcOJ8d/s1600/DSC01478.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="366" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG4k8j7Sc-jRjiFnCOzUBe23D_m5vieyNPaQhz9OsCJ31maQPHMHN2eUghHqS2FPDmoBRk8_5dVXnV14kLVInFBkM2h9XfmFKWP7ob9KsFxlg6HJ3FKp8GPkSTzU7_VwHJKD7hD7XcOJ8d/s640/DSC01478.jpg" width="640" /></a></div>
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<em><strong>Do you make muesli or granola at home? what do you add in?</strong></em></div>
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This post first appeared on <a href="http://blogs.kidspot.com.au/villagevoices/sandwich-without-bread/" target="_blank"><span style="color: #cf2568;">Kidspot Village Voices</span></a> where you will be sure to get lost for
a few hours with some great reads and tips on parenting.</div>
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</div>
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-18647016836800975932013-06-18T01:29:00.002-07:002013-06-18T01:29:26.989-07:006 free video workouts to keep you going this winterHands up those who have fallen off the fitness wagon already this winter? I know it's not hard to do, let's face it feels like the middle of the night at 5.30am and the doona is soo cosy. Evenings are just as uninviting and the natural tendency is to just get home and warm ourselves up with some comfort food!<br />
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Well, to be different you have to do different things and that means making the effort during these cooler months to keep up your fitness goals. Remember <a href="http://ironmumkarla.blogspot.com.au/2012/03/everything-is-connected.html" target="_blank">everything is connected</a> and healthy eating usually follows on from feeling good from working out and fuelling yourself properly.<br />
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So to perhaps kick start your motivation I have scoured the net and found some workouts you can complete at home, in your own time (and warmth) and when your done with these there are plenty more out there just like them.<br />
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1. Have you ever tried <strong>Barre?</strong> It is a cross between ballet and pilates and gives you a great core workout while controlling your moves. <a href="http://www.youtube.com/user/FitnessBlender" target="_blank">Fitness blender</a> have a heap of <strong>great workouts for free</strong><br />
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<iframe allowfullscreen="" frameborder="0" height="360" src="http://www.youtube.com/embed/OC9VbwyEG8U?rel=0" width="640"></iframe>
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2. How about 30 minutes of <strong>dance aerobics</strong> (forget that this is plugging a dance shoe) This video will raise your heart rate and create some body heat!<br />
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<iframe allowfullscreen="" frameborder="0" height="360" src="http://www.youtube.com/embed/ZL_x6Q0S4ew?rel=0" width="640"></iframe>
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3. We all love Jillian Michaels and she delivers with this 40 min <strong>abdominal</strong> workout just to make us remember they are there under all the warm layers
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<iframe allowfullscreen="" frameborder="0" height="480" src="http://www.youtube.com/embed/ZJ8Zdj0OPMI?rel=0" width="640"></iframe>
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4. Have you ever tried <strong>Tae Bo</strong>? It's kinda like a Les Mills combat class mixed with abdominal work mixed in. Billy Blanks is da man!
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<iframe allowfullscreen="" frameborder="0" height="360" src="http://www.youtube.com/embed/wWtfAIGPj-E?rel=0" width="640"></iframe>
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5. Even if you don't feel like anything high impact Renee's <strong>pilates </strong>class is perfect to stretch and tone
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<iframe allowfullscreen="" frameborder="0" height="360" src="http://www.youtube.com/embed/vv1q-jpa5uM?rel=0" width="640"></iframe>
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6. Yoga..I love doing yoga in winter to wakeup stiff joints and this <strong>yoga</strong> class is a great all rounder from <a href="http://www.youtube.com/results?search_query=tara+stiles+yoga&oq=tar+stiles+yoga&gs_l=youtube.1.0.0i10l10.55760.60106.0.61680.17.17.0.0.0.0.250.2147.8j5j4.17.0...0.0...1ac.1.11.youtube.frm8ALSzivE" target="_blank">Tara Stiles</a>
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<iframe allowfullscreen="" frameborder="0" height="360" src="http://www.youtube.com/embed/uUVZAMbGtDg?rel=0" width="640"></iframe>
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Do any of these take your fancy? Then bookmark this page and keep it handy, then visit the channels on <a href="http://www.youtube.com/?gl=AU" target="_blank">youtube</a> for more workouts. Enjoy!<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-21423247804031570812013-06-16T02:00:00.002-07:002013-06-16T02:00:20.690-07:00My Fefol ad appeared today!Hi there, I hope your weekend was full of activity and healthy eating. I just wanted to share my <a href="http://www.fefol.com.au/" target="_blank">Fefol </a>advertising campaign that ran in today's Body and Soul liftout nationwide. It was some time ago I did this <a href="http://ironmumkarla.blogspot.com.au/2013/04/my-fefol-photoshoot.html" target="_blank">photo shoot </a>so it was nice to see it in print finally.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt6bBxjowQbAAXSCah_MwjUdCEMnjStWlE7-0ob16prk3x_k05r6Mr5MHHGnTEluLMkyOqwmFzxDel8RriKnHhyphenhyphenHvxnyJdfofzP0Pn1qcTzSEDkZZ_O4Lb1ia6q54G39rTWvD9VR_Ih4Pw/s1600/15868_FEF_Iron+&+Folate+Supplement_B&S_280x186_NSW_16-06-13_FAOL_HR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt6bBxjowQbAAXSCah_MwjUdCEMnjStWlE7-0ob16prk3x_k05r6Mr5MHHGnTEluLMkyOqwmFzxDel8RriKnHhyphenhyphenHvxnyJdfofzP0Pn1qcTzSEDkZZ_O4Lb1ia6q54G39rTWvD9VR_Ih4Pw/s640/15868_FEF_Iron+&+Folate+Supplement_B&S_280x186_NSW_16-06-13_FAOL_HR.jpg" width="424" /></a></div>
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And for the record..yes I took Fefol to up my iron levels well before I became an ambassador ;). Have a great week.x </div>
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<br /><div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-91597968699649884132013-06-12T21:28:00.002-07:002013-06-12T21:28:07.431-07:00low fat passionfruit, orange and coconut sago pudding<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4F9eV7_XCHJBXTeCm3QvpEGyaPpdOiJcKtWzO6NyisTXN1S3xa2mbhr6ZnROGTGtnWE_4MNdPfQZRrfN_2TlGjnAa_7QkBNOIPtaS3BD7RjLof1v1rrgNUfIApSEZaGPMLtTE4_nvsjpT/s1600/P6090022.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4F9eV7_XCHJBXTeCm3QvpEGyaPpdOiJcKtWzO6NyisTXN1S3xa2mbhr6ZnROGTGtnWE_4MNdPfQZRrfN_2TlGjnAa_7QkBNOIPtaS3BD7RjLof1v1rrgNUfIApSEZaGPMLtTE4_nvsjpT/s640/P6090022.JPG" width="640" /></a></div>
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If you follow me on <a href="http://instagram.com/karlagilbert#" target="_blank">instagram</a> you would have noticed I posted a photo of gifted naval oranges. I was challenged to take on 10 oranges in 10 days from aussie oranges which was great timing with all the colds and flus that are doing the rounds at the moment. <br />
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I can't say that I did actually eat an orange everyday but the 10 oranges were gone after day 10. A bit of juicing and baking took care of the days I preferred a different fruit. <br />
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Oranges are such a great staple fruit to have in the fridge, they are low GI, high in fibre and as we all know high in vitamin C. I had a hankering for oranges while I was pregnant which is good to know because they also are great sources of folate, the help with development of your growing bub.<br />
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I took a look in the cupboard with what I could make dessert wise with oranges and came up with this low fat passionfruit, orange and coconut sago pudding. Our passionfruit vine has just finished fruiting and I think the two fruits marry very well together! The sago is simply a vehicle to carry all the flavours which comes from the sago palm and they are little beads that turn into soft pearls once they have been soaked. They are a low fat carbohydrate that is gluten free which makes this recipe dairy free also when coconut milk is added.<br />
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<strong><span style="color: #93c47d;">Low fat passionfruit, orange and coconut sago pudding</span></strong><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOxS0G8Xt5j6JQdzh3NG9724DVQzlkql_gVrt4DBcCI2rfvxmhBPMDwV9qSd4B3LSpMSWuW8zVDmL8ddX7o3HYWyAc6fmX-RB0_SLmOlPwBs6eOLLDWTE-TI9qA7H91XIAhysgr_kBEyVp/s1600/P6090012.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOxS0G8Xt5j6JQdzh3NG9724DVQzlkql_gVrt4DBcCI2rfvxmhBPMDwV9qSd4B3LSpMSWuW8zVDmL8ddX7o3HYWyAc6fmX-RB0_SLmOlPwBs6eOLLDWTE-TI9qA7H91XIAhysgr_kBEyVp/s640/P6090012.JPG" width="640" /></a></div>
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<strong>Ingredients</strong><br />
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+ 1 cup sago<br />
+ 400gm can of low fat coconut milk<br />
+ 6 passionfruits, deseeded<br />
+ 2 tbs brown sugar<br />
+ 1 x orange cut into sections<br />
+ 1 tsp vanilla<br />
+ 3 tbs chia seeds<br />
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<strong>Method</strong><br />
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1<strong>.</strong> Soak the sago balls in a bowl with the coconut milk for approx. 1 hour<br />
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2. Over a low heat add the sugar to the passionfruit pulp and stir until thickened<br />
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3. After an hour, in another saucepan add the sago and coconut milk and vanilla. Stir over a low heat until the balls turn clear and are soft. Add the chia seeds and leave to cool slightly<br />
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4. Just before serving add the cut up orange to the passionfruit syrup <br />
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5. In a bowl or mug, layer your sago with the fruit layer and finish off with a sprig of mint.<br />
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This is best eaten just after making so the fruit is nice a fresh.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhiYAXucTzrwY3N4V1L022GDMXhNHEossrOtMatxGhxEQ_uJmEvHtYVOtYQF2NwzVyfa8uYck8_Du_RhkPkcH4-SxO-qEQqQqF6Qjf-d1mJNYyYwEHswr9OErPkfElJrglWMY1DBmhDk0-/s1600/P6090021.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhiYAXucTzrwY3N4V1L022GDMXhNHEossrOtMatxGhxEQ_uJmEvHtYVOtYQF2NwzVyfa8uYck8_Du_RhkPkcH4-SxO-qEQqQqF6Qjf-d1mJNYyYwEHswr9OErPkfElJrglWMY1DBmhDk0-/s640/P6090021.JPG" width="640" /></a></div>
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Oh and if you would like to share your orange delights this winter just add the hashtag #goorange <br />
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<em><strong>Did your passionfruit vine go nuts this year?</strong></em><div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-14672072035410529432013-06-11T00:41:00.001-07:002013-06-11T00:48:20.344-07:00My post baby fitness mumtruths..what are yours?<div style="text-align: right;">
<span style="font-size: x-small;">This post is sponsored by </span><a href="http://www.kidspot.com.au/" target="_blank"><span style="font-size: x-small;">Kidspot</span></a></div>
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Last week I came across <a href="http://www.dailymail.co.uk/tvshowbiz/article-2267064/Biggest-Loser-star-Jillian-Michaels-reveals-children-taken-priority-workout-regime.html">an article</a> about Jillian Michaels (<em>aka Biggest Loser trainer</em>) where she reveals that time and working out really can be a luxury when kids are involved,</div>
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"<em>I used to tell moms that for the sake of their well-being they had to put themselves first</em>," she says. "<em>But I know now that's not always possible." Kids sort of force you to let go in all areas of your life. They give you the perspective to see what's really important.'</em> </div>
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There has never been a truer word said but the irony is, even the best in the business have no idea what it’s going to be like in regards to raising children whilst still trying to maintain some sort of fitness regime.</div>
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Personally, I know how hard it can be adapting to the HUGE lifestyle change that an addition to the family brings. True to form I was a self centered elite athlete that really had no idea how much being a parent would change my life and it hit me like a tonne of bricks.</div>
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I foolishly thought that the hard part would be the pregnancy (9 months of morning sickness is hell on earth) and birth (after 20 hours in the birth suite, nothing was happening) but alas I was wrong. <strong>The hardest part was just about to begin.</strong></div>
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Now, before you get on your high horse and perhaps say I should be thankful to 1. Have kids and 2. Have completely healthy kids, which I TOTALLY understand… what I’m trying to do is pass on to others (where fitness is a priority) that may be going into this parenting thing blindly (like I did) to help save the anguish by being prepared mentally with what’s ahead. It is beautiful time of your life and taking the time to allow your body to recovery can't be rushed but only you will know when the right time is.</div>
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We all adapt to this parenting gig differently, some take to it like they have already experienced it in a past life while others are completely thrown. I was one of the later. The biggest part that helped me cope was to get back into fitness as soon as I could. It was my saviour that got me through the weeks that likened to running a marathon, back to back, for weeks on end (Catnapping/ reflux babies have a tendency steer the days this way). It was a bit like a double edged sword at first but once I found the balance it all became clear.</div>
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There is a persona out there that you just pop your baby in a pram and go about your morning walk or outdoor class…but these are the <a href="http://mumtruths.kidspot.com.au/"><span style="color: magenta;">mumtruths</span></a> that I learnt the hard way….<br />
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1. <strong>Babies don’t just sleep when they are tired…they scream!</strong> Load up the pram and just get out of the house, this way you can get some exercise while the baby sleeps…righto, sure…NOT! Neither of my girls were fans of sleeping anywhere except their dark, safe cot. I definitely persevered and can remember with horror trying to get my eldest off to sleep in the pram by just letting her scream! Since then I always took my baby bjorn, and nearly always ended up carrying her home this way (hello sore back).</div>
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2. <strong>Just find a babysitter to take care of your child while you pop off to the gym or go for a run. </strong> This is all well and good but how about the “depeeling” of the child when they suffer from separation anxiety or the guilt you feel for actually leaving the house and taking the time to yourself? Sometimes it can be enough to not warrant the bother.</div>
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3. <strong>The best way to get your body back is to exercise while they sleep during the day.</strong> The first few months are HARD, and all you want to do is sleep on the couch as soon as they hit the pillow. Day is night and night is day and that awful jetlag feeling doesn’t go away until you catch up on some ZZ’s.</div>
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4. <strong>Book your baby into a crèche and go do a group fitness class</strong>. I have never been able to do this – but some do and good luck to them. Yes I worry far too much…</div>
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5. <strong>After week six you’ve got the green light to go and get stuck into regaining your fitness.</strong> I don’t think I properly got back to anything more than walking until after week 12. Everything hurt and was uncomfortable plus I just didn’t have the energy. A walking zombie perhaps?</div>
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6. <strong>Feed yourself properly especially if your breastfeeding</strong>…. Some days you’re lucky to even make it to the kitchen let alone have a free hand to make anything healthy. This is why a biscuit tin looks like your best friend most days….</div>
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Of course it all gets easier after the first year, it really is a turning point but gee, for me that first 12 months was tough..both times! Times goes quick and this afternoon I was running behind my two and five year old on their bikes with covering a good 4 km circuit around our neighbourhood! </div>
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I know I’m probably not the best person to be spreading the word about future population growth but hay, I certainly wished someone told me straight up how out of whack my perception was. Once the mental adaption kicked in, it’s happy days!</div>
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So there are my mumtruths..Do you have any that completely changed the way you approached parenting? <a href="http://www.kidspot.com.au/" target="_blank"><span style="color: magenta;">Kidspot</span></a> have a cute little <a href="http://mumtruths.kidspot.com.au/"><span style="color: magenta;">meme tool</span></a> to create your own mumtruths and share (#mumtruths) all those little things we know about mothering that might not be quite what other people expect. Another bonus is there is up to $5000 worth of weekly and major prizes for the coolest meme. So what are you waiting for...get cracking!</div>
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-60076596716384863512013-06-07T02:26:00.001-07:002013-06-07T02:26:50.468-07:00Taking your fitness to the next level<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGhd58I_I3NvEl8wwE1OcWY9KzqEbGUWItrjuOKcX52hALooENZ6Cz0hL_gUR0xZD2UF8ef1jR2eaAF1wM8uxspU4UeIQQ9Ztd4n7VqoCpjd4DVHGgzAicWoCRn9dVMvF-_VG8rHzX_acA/s1600/race3c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGhd58I_I3NvEl8wwE1OcWY9KzqEbGUWItrjuOKcX52hALooENZ6Cz0hL_gUR0xZD2UF8ef1jR2eaAF1wM8uxspU4UeIQQ9Ztd4n7VqoCpjd4DVHGgzAicWoCRn9dVMvF-_VG8rHzX_acA/s640/race3c.jpg" width="640" /></a></div>
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When you first decide to start working on a fitness program, it's usually baby steps that we focus on while increasing mileage, cutting out certain foods and increasing others. </div>
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As you begin to get fitter and feel healthier, the prospect of actually<strong> lining up for a race is now seemingly becoming a reality</strong>. New goals are being reset and now the drive for an even 'better' you by testing your fitness level is the next real step.</div>
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Even if the thought of racing just doesn't appeal to you there are still ways to set goals and work towards them. Timing yourself around a neighbourhood loop by tackling some never ending hills is a couple of ideas that I like to do myself.</div>
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If entering a race does tickle your fancy then sit down and work out a plan. Don't make it too hard for yourself by not allowing enough time. 12 weeks is a good estimate and this allows downtime for illness and recovery sessions.</div>
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As race day approaches, it's helpful to start thinking about the<strong> nuts and bolts of logistics</strong>. Lots of people means crowds and traffic delays, parking problems and anxiety. Relax by knowing before hand what you're going to do. </div>
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Know things like where the nearest toilet is and what clothes you will wear. Big races such as the City to Surf actually collect all strewn off clothes and give to charity so it's a great way to stay warm right up until the gun goes off.</div>
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Try to eat a <a href="http://ironmumkarla.blogspot.com.au/2012/09/carb-loading-and-right-way-to-do-it.html" target="_blank">'normal' dinner</a> and breakfast and leave untested energy foods and <a href="http://ironmumkarla.blogspot.com.au/2012/03/coconut-waterare-you-in-on-it.html" target="_blank">drinks</a> for training. Keep a water bottle handy and rehydrate the day before and morning of to allow for sweat loss.</div>
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If you've done the training then now's the time to freshen up by tapering. <strong>Tapering is the decrease in training volume</strong> but still giving your body reminders with short bursts of speed to keep the muscles firing. Generally the longer the race the bigger the taper.</div>
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Set your gear out the night before and allow enough time in the morning to wake up, eat and digest breakfast and loosen up with some stretching. Butterfly's are probably starting to make themselves known but nervousness is a good thing as it gets the adrenalin going and blood pumping through our muscles. As long as you keep the level of nervousness in check, because yes there is such thing as too much!</div>
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<strong>Make your race just that, your race.</strong> Set your pace and don't let anyone else dictate it. You know what you're capable of and chances are others around you will start off way too hard and leave little in the tank to get to the finish.</div>
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This is where it gets really good.. seeing the finish..a very addictable feeling and I bet before you wake up the next day there are already thoughts of your next challenge swirling around!</div>
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<span style="font-size: x-small;">pic via </span><a href="http://www.google.com.au/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=6Db2--2Cf0qNBM&tbnid=U5d1zAZdbWFMZM:&ved=0CAQQjB0&url=http%3A%2F%2Fwww.rapidascent.com.au%2Fsalomontrailrunning%2FCourseDescriptionAndMap.aspx%3Frace%3D3&ei=hqaxUba-GI2BkwX674C4DQ&psig=AFQjCNFoBQbqLJ954a_j-bmV9xRTC8-eyA&ust=1370683201287663" target="_blank"><span style="font-size: x-small;">rapid ascent</span></a></div>
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-4226433623464934422013-06-04T21:25:00.003-07:002013-06-04T21:25:51.064-07:00Put on your Sunday's best for this workout!<div style="text-align: justify;">
Oh boy I have something special for you today! If you missed a workout video that went viral this week then let me get you up to speed.</div>
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<iframe allowfullscreen="" frameborder="0" height="360" src="http://www.youtube.com/embed/QitgZ5gnK-o?rel=0" width="640"></iframe><br />
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Yes.....she is quite serious. Joanna Rohrback is a 61 year old from Florida who developed the <strong>Prancercise</strong> program back in 1989 which is about liberating ourselves from the fitness chains and defined as </div>
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<em>a springy, rhythmic way of moving forward, similar to a horse’s gait and ideally induced by elation</em></div>
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Strange but true. Horse's gait...perhaps even a camel...</div>
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It was virtually unknown until, with the help of social media, it has turned into one of those wacky workouts that have fans uploading their own "prancing workouts". Unfortunately most of the attention seems to be cheap shots (I wonder why) but she does have some solid principals in her book which talks about eliminating foods that will induce us to crave more all the time and increase our appetites instead of satiating them.</div>
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I think it's cute and anything that gets people out there and moving is a positive! </div>
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<strong><em>What do you think? Something you'll lace up your shoes for?</em></strong></div>
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<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-16581932602538742372013-06-03T03:13:00.001-07:002013-06-03T03:13:24.113-07:00Healthy hearty thermomix beef minestone<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBYeqF-I-6WJjNx8iR_xk4SPw5NSZfVLj3VpRVRsTPSgWke6oyvVBZVV_ZFu14Trb4v6OL8EOLezBkkAXYL_HXU-QizvVobfKpJbGjWaXqfwpTyBvcu_KjWspRLaqriog-Ax-qAFoaDU5W/s1600/P5260056.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBYeqF-I-6WJjNx8iR_xk4SPw5NSZfVLj3VpRVRsTPSgWke6oyvVBZVV_ZFu14Trb4v6OL8EOLezBkkAXYL_HXU-QizvVobfKpJbGjWaXqfwpTyBvcu_KjWspRLaqriog-Ax-qAFoaDU5W/s640/P5260056.jpg" width="640" /></a></div>
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How easy are soups in the thermomix? Really. I cannot believe it has taken me nearly a year to actually make one, but now the drought has been broken I expect to make a lot more this winter!<br />
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I was searching for a healthy recipe and came across one in "<em>Healthy eating with Cyndi O'Meara</em>" for this hearty minestrone soup.<br />
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I am a fan of thick soups that give you some to chew on (hence the word "hearty") and this recipe can easily be adapted to making on the stove top.<br />
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<strong>Hearty beef minestrone soup</strong><br />
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<strong>Ingredients</strong><br />
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1 small onion<br />
2 cloves garlic<br />
2-3 rashers of rindless bacon (fat removed)<br />
20 gm oil<br />
1 small carrot, diced<br />
1 celery stick, sliced<br />
1/2 zucchini, diced<br />
250gm topside beef, fat removed and cubed<br />
400gm can crushed tomatoes<br />
1 tbsp. TM stock concentrate or beef stock cube<br />
500gm water<br />
1 can cannellini beans, drained<br />
100gm small soup pasta<br />
few springs parsley to garnish<br />
salt and pepper to taste<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqNVib1RsxXxYD_PqM8Z42cYIu9C_Vi69U8rLBA9qsRbmAvk_FUDKKA5oc5V_re8idA5sw28a68a2BsigXgPtDtTQI_F4xvZr6Twbj4KcAoE5xfT33RFKhdzFIYHe6-3j58G912TPIsVIP/s1600/P5260044.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqNVib1RsxXxYD_PqM8Z42cYIu9C_Vi69U8rLBA9qsRbmAvk_FUDKKA5oc5V_re8idA5sw28a68a2BsigXgPtDtTQI_F4xvZr6Twbj4KcAoE5xfT33RFKhdzFIYHe6-3j58G912TPIsVIP/s640/P5260044.JPG" width="640" /></a></div>
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<strong>Method</strong><br />
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1. Place onion, garlic and bacon into TM bowl and chop for 1 second on speed 6<br />
2. Add oil and sauté for 3 minutes at Varoma temperature on speed 1<br />
3. Add carrot, celery, zucchini and beef and cook for 4 minutes at 100 degrees on reverse + speed soft<br />
4. Add tomoatoes, stock and water and cook for 8 minutes again at 100 degrees on reverse + speed soft<br />
5. Add beans and pasta and cook for a further 12 minutes at 100 degrees on reverse + speed 1<br />
6. Allow to rest in the TM bowl for at least 20 minutes for flaovours to blend. Garnish with parsley 7. and serve with a side of toast.<br />
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<strong><em>So, now I'm on a roll what are some other good soups to make in the therme?</em></strong></div>
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-32524625133547462642013-05-31T00:23:00.002-07:002013-05-31T00:25:05.515-07:005 super foods you will be hearing more ofJust when I thought my little 'superfoods' basket in the pantry was overflowing, along comes the next flood of nutrient dense superstars to make it to mainstream health food stores. When I say 'new' I do mean new to the general population and that you don't have to live in the Peruvian mountains or the Amazonian jungle to obtain them.<br />
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Here are 5 that I have come across lately<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4X2zDWkDD7iCGQ2SHzDmHZu-VT3R0wzXi9y3Pak1czrlzUzaTkk8DJ8DF048UwgFH31CjQzmp00xCZ_itP-nI-cXUn9JJYCXHshQbmMQvsdNSISnjD4xZdrcl7Bs9c-0lyxhAn2kqA9uA/s1600/berry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4X2zDWkDD7iCGQ2SHzDmHZu-VT3R0wzXi9y3Pak1czrlzUzaTkk8DJ8DF048UwgFH31CjQzmp00xCZ_itP-nI-cXUn9JJYCXHshQbmMQvsdNSISnjD4xZdrcl7Bs9c-0lyxhAn2kqA9uA/s400/berry.jpg" width="400" /></a></div>
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<strong> 1. Camu camu berry</strong><br />
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This is a small reddish purple, extremely tart fruit which grows in the Peruvian Amazon. Traditionally it was used as a folk medicine but has become popular in western cuisine diue to high levels of vitamin C (30-60 times an orange), antioxidants, vitamins and minerals.<br />
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It's easiest to consume in a powdered, freeze dried form and used in breakfasts, drinks and smoothies<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXzxlxEWiOYcfkHi14sZQgEdZwLt4vctQHylzRrFC8QbRwaxoLobivAyQO2gSB_RxmGclOrg16K-ObILvrJq21xr-usOAn4Skd7mBh9Upw17_g8iU2GuZ2AlTqpgRstUJCEFMxMUISKQtV/s1600/Incan-Berries1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXzxlxEWiOYcfkHi14sZQgEdZwLt4vctQHylzRrFC8QbRwaxoLobivAyQO2gSB_RxmGclOrg16K-ObILvrJq21xr-usOAn4Skd7mBh9Upw17_g8iU2GuZ2AlTqpgRstUJCEFMxMUISKQtV/s640/Incan-Berries1.jpg" width="640" /></a></div>
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<strong> 2. Golden berry</strong><br />
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Otherwise known as gooseberry, ican berry..whatever you choose to call these sweet-sour flavoured berries they are sure to delight your tastebuds.<br />
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High levels of antioxidants as well as Vitamin A, C, protein and phosphorus are claims by the berry plus the fact that they are naturally low in sugar. <br />
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Sundried goldenberries can be found in health stores and used as snacks, in salads,, breakfasts, sweets and desserts<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw5nypsG9HnMYIPtk9-dijTfk8JTB-1P7SFV_YNn9w4W9UaOEQke8wuvHD9ZsZtKzjjvYLrdW5kr_Ty9HKrKsmy1ssulXuzijiO-cYv8xTuWq_xKQux6ZDKNSpH5WcQNUTbZLzhYMN0ElR/s1600/imagen_sacha_inchi_03.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw5nypsG9HnMYIPtk9-dijTfk8JTB-1P7SFV_YNn9w4W9UaOEQke8wuvHD9ZsZtKzjjvYLrdW5kr_Ty9HKrKsmy1ssulXuzijiO-cYv8xTuWq_xKQux6ZDKNSpH5WcQNUTbZLzhYMN0ElR/s640/imagen_sacha_inchi_03.jpg" width="640" /></a></div>
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<strong>3. Sacha Inchi</strong><br />
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This is an Amazonian seed which looks and tastes like a peanut. It's an easily digestible form of protein and contains dietary fibre. The main attraction of these seeds is their the highest known source of healthy plant based omega - 3 fats on the planet! (13 times that of salmon, gram for gram).<br />
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You can eat them roasted or use as an oil for cooking, and goes well in sweet or savoury dishes.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitECNYih8gVDmHSyLd5979JYf6h0JImP5vE13zV7x8R4wNEE6pCN-HTkvusn48Q3gx0gjtgTqsopfugxTGgvBQDkO4H3ZFif10DB0g0fzasf7f3XxrhxmSlWfz6IdJN5cmNhO_RWkWl2ao/s1600/vanilla+matcha+latte_wc.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="626" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitECNYih8gVDmHSyLd5979JYf6h0JImP5vE13zV7x8R4wNEE6pCN-HTkvusn48Q3gx0gjtgTqsopfugxTGgvBQDkO4H3ZFif10DB0g0fzasf7f3XxrhxmSlWfz6IdJN5cmNhO_RWkWl2ao/s640/vanilla+matcha+latte_wc.jpg" width="640" /></a></div>
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<strong>4. Matcha</strong><br />
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The new green tea on the block, this tea's power is so super because entire leaves are dissolved in water rather than steeped in bags. Instead of throwing away the leaves, you ingest all their antioxidant powers. <br />
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The green tea possesses antioxidant levels 6.2 times that of goji berries, 7 times that of dark chocolate, 17 times that of wild blueberries, which is quite amazing!<br />
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Matcha is available as a concentrated powder and can be found at health food stores.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNU9EO3kLknObeQzAjJdlWatygYeZI5m7u5c5bbD-xDA9adNSAaMpDFPPw8ttXOnYz0oEWUKGhEV_gAhOd3iG4rndKt9rhhAkGIu8i7UsizK8mzTUhyYhT4FheLv8CnrFh_Zeq-DjCOpSx/s1600/20120229_KitchnFrittataandBlackRiceSalad-105.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNU9EO3kLknObeQzAjJdlWatygYeZI5m7u5c5bbD-xDA9adNSAaMpDFPPw8ttXOnYz0oEWUKGhEV_gAhOd3iG4rndKt9rhhAkGIu8i7UsizK8mzTUhyYhT4FheLv8CnrFh_Zeq-DjCOpSx/s640/20120229_KitchnFrittataandBlackRiceSalad-105.jpg" width="640" /></a></div>
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<strong>5. Black rice</strong><br />
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Highly treasured in ancient China, Black Rice was reserved exclusively for emperors and nobility as it was believed to ensure their good health and a long life. <br />
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It has a delicious rich nutty taste and a chewy texture that suits a wide range of meals.<br />
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Black Rice is a wholegrain and has been referred to as a “super food”. It contains essential vitamins and minerals including niacin, thiamin and magnesium as well as being a source of dietary fibre. Its delightful dark purple colour is due to natural anthocyanin which also gives blueberries and blackberries their dark colour.<br />
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1. <a href="http://www.google.com.au/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=qRlFsCewiXlDYM&tbnid=qP_U0G9-13zFLM:&ved=0CAQQjB0&url=http%3A%2F%2Fwww.supernature.com.sg%2Fhighlights01.php%3Farticle%3D301&ei=n0uoUcHnLYn0lAXJn4GICw&bvm=bv.47244034,d.dGI&psig=AFQjCNHqKn9f0dw8YXMGrz-3BKPjcR8iZA&ust=1370070257847771" target="_blank">via</a> 2.<a href="http://www.google.com.au/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=EiyxeZ5_aThVEM&tbnid=4vVh8PlDekABBM:&ved=0CAQQjB0&url=http%3A%2F%2Fgreatbodyskin.com%2Fincaberry_medicinal_superfrui%2F&ei=VjCoUZvVAsGzkgW8nIFo&bvm=bv.47244034,d.aGc&psig=AFQjCNGcEZdjJDcqCv9iNwObymXYirochA&ust=1370063175120585" target="_blank"> via</a> 3. <a href="http://www.google.com.au/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=BxoJBxZwFf0MkM&tbnid=fR2vExd5C7zPyM:&ved=0CAQQjB0&url=http%3A%2F%2Fwww.inkanatural.com%2Fen%2Fsachainchi%2Fsacha_inchi_oil.html&ei=dS-oUcXEKsqMkwXIxYHIBg&bvm=bv.47244034,d.aGc&psig=AFQjCNHwQ1KIj435gp12D2WUuwj1lg4Gmw&ust=1370062981222831" target="_blank">via</a> 4. <a href="http://www.google.com.au/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=iL9UlPfSCe4jFM&tbnid=4Ql-P6-5lmSn6M:&ved=0CAQQjB0&url=http%3A%2F%2Fwww.inspirededibles.ca%2F2013%2F03%2Fvanilla-bean-matcha-latte.html&ei=qS6oUf3ABYK8kAXjg4GIDQ&bvm=bv.47244034,d.aGc&psig=AFQjCNEHmIOAKmlKVO23NgY5yLaj53AJAA&ust=1370062862928112" target="_blank">via</a> 5. <a href="http://www.google.com.au/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=ay68z36uQSbpaM&tbnid=ansW-bWQiHpAaM:&ved=0CAQQjB0&url=http%3A%2F%2Fwww.thekitchn.com%2Fvegetarian-lunch-black-rice-salad-with-avocado-and-grapefruit-166905&ei=HS6oUb6uJoeCkwXEvYHICA&bvm=bv.47244034,d.aGc&psig=AFQjCNEvekW8IvM06ezoAx20ECYNGziKSA&ust=1370062712888347" target="_blank">via </a><div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-66464828646194496132013-05-27T21:22:00.003-07:002013-05-27T21:22:32.491-07:00My top 6 things to do with kids in Hawaii<div style="text-align: justify;">
When you travel abroad it is always a concern that the kids are going to lose interest and just want to come home. It can really make or break a good holiday if the kids are happy and less prone to whinging, which is why Hawaii was absolutely perfect in every sense.</div>
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Yeh, yeh I'm a little biased because I love Hawaii and all it's water wonderland activities but it really is chock full of fun and inexpensive ways to keep the kids busy and entertained. </div>
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Staying in Waikiki is your best bet. Sure it's in the hustle and bustle but if you stay on the fringes it's not too bad. This way you're getting the best of both worlds with resort pools, other kids company yet still close to shopping malls (yah!) and local attractions.</div>
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The Hawaiian vibe is so mellow and at no point do I ever feel threatened walking down the street even during the evening hours. They really do take care of their "Keiki's" in the way of meals at restaurants and just general getting around.</div>
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<strong>These were our top picks of things to do in Hawaii with kids</strong><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-1LoH0XWmmcUDhzHzrqnvA5SXP58XlaL7ynD11CyIQcHTObK6S1-fb8CgLFjgvsBxiWWxY08Ys4nZGlD6y4vzNPRI5mFudd_vEO-ElMlpU5HinUcow2MlsRpG_KTBZMvvBnR0iOVWDzI/s1600/sharkbay.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-1LoH0XWmmcUDhzHzrqnvA5SXP58XlaL7ynD11CyIQcHTObK6S1-fb8CgLFjgvsBxiWWxY08Ys4nZGlD6y4vzNPRI5mFudd_vEO-ElMlpU5HinUcow2MlsRpG_KTBZMvvBnR0iOVWDzI/s640/sharkbay.jpg" width="640" /></a></div>
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<div style="text-align: justify;">
<strong>1. Snorkeling</strong> - take your own gear or hire it, it's what's under the water that counts. We skipped the tourists at Hanauma Bay and chose to swim with the fishys at <strong>Shark's Cove</strong> on the North Shore. It was far less crowded and untouched.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBQd8x6Rd1M0FodfT0m_dQMJIBeN2vEZjcCaZCp0K9CG1coqsBXudNBS5NqcntK-9hEgqfLe_Z0_N5ErGlV1ymXovyBR5yLCMnGq0w3QB790pdTI1Zsy58EHUf8JE8svUdq_Gpj-5hwTBf/s1600/bubba.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBQd8x6Rd1M0FodfT0m_dQMJIBeN2vEZjcCaZCp0K9CG1coqsBXudNBS5NqcntK-9hEgqfLe_Z0_N5ErGlV1ymXovyBR5yLCMnGq0w3QB790pdTI1Zsy58EHUf8JE8svUdq_Gpj-5hwTBf/s640/bubba.jpg" width="640" /></a></div>
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<strong>2. Bubba Gump</strong> - We chose to eat here a couple of times, once at Lahaina in Maui and then at Ala Moana in Waikiki. The atmosphere is typical American and kids menus super cheap at $4.95 which includes burger, fries, fruit and jelly cup. Mountainous salads were my choice and the shrimp is cooked to perfection. <strong>The Cheesecake factory</strong> was another favourite and we rolled out of that restaurant the meals were so huge!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6-aG_9DR2qaLn_dDPpV1tGGqFmKsdan8i67s88WNxFqA1XOXfa6aDt2XA2Fm6QEkwjMYppveIxoiLjaFkHFYhOy2lWPZw2EFYU-G3hlzzYDb2J0gsUwVUEDiJ03fjmXozJuwivIBgdrO6/s1600/aquarium.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6-aG_9DR2qaLn_dDPpV1tGGqFmKsdan8i67s88WNxFqA1XOXfa6aDt2XA2Fm6QEkwjMYppveIxoiLjaFkHFYhOy2lWPZw2EFYU-G3hlzzYDb2J0gsUwVUEDiJ03fjmXozJuwivIBgdrO6/s640/aquarium.jpg" width="640" /></a></div>
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<strong>3. The Aquarium </strong>At just $6 for kids and under 3's free this is great value. I recommend you go not long after you arrive so the kids can get a feel and appreciation of what lies beneath. Hands on activities like holding hermit crabs and face to face encounters with the tanks makes for a fun couple of hours.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLvg4dN5ZM7NDkgfjFpGGvP7U2LAvOM_fwz3pxcPMFH7v0m1sto1qzaU12vcnQI7gC-C5wvOLvWzvFVhCQUrtfPEtZ-TzNOIkDH0fNkFGN0e-VJRigP-YH1sIzOpQEd4_3BGZpT3gbuJlG/s1600/zoo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLvg4dN5ZM7NDkgfjFpGGvP7U2LAvOM_fwz3pxcPMFH7v0m1sto1qzaU12vcnQI7gC-C5wvOLvWzvFVhCQUrtfPEtZ-TzNOIkDH0fNkFGN0e-VJRigP-YH1sIzOpQEd4_3BGZpT3gbuJlG/s640/zoo.jpg" width="640" /></a></div>
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<strong>4. The Zoo - </strong>Again under $10 for the children and super close at the Diamond Head end of Waikiki, this zoo has all the animals you would expect at any national zoo. It can get superhot so try and go on an overcast day but other than that, you can easily get lost in here for the entire day!</div>
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<strong>5 and 6 - Snowcones and fireworks</strong> - If your travelling to the North Shore of Oahu be sure to stop in at <strong>Haleiwa</strong> for a snowcone. Until you try one of these you will never believe shaved ice can be so smooth. With millions of flavours to choose from they are the perfect treat on a hot day. </div>
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The <strong>fireworks</strong> from the Hilton Hawaiian Lagoon are magical. We stayed in an apartment next door so were lucky enough to watch 2 of these shows (every Friday night) from our balcony.</div>
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Oh and be sure to take some time to yourselves as well. Sit back and take in the fact that having kids adds to the adventure of a holiday, seeing it through their eyes can make it so much more fun. But, travelling with kids and extra luggage...yes well there's has to be cons to everything ;)</div>
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<em><strong>Now it's your turn.....Where has your favourite family holiday been to and why?</strong></em></div>
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-28890384055879205852013-05-26T02:54:00.000-07:002013-05-26T02:54:00.704-07:00Chocolate berry apple crispArriving home from 3 weeks in Hawaii to a bitter cold snap of weather has been a struggle to say the least. Yes, I wanted to jump back on the plane to the warmth and long days that we had so gotten used to BUT I've decided to embrace the season and just get on with it. What a better way to start than in the kitchen!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKN36g97Dt0TyQnAwf7Gk5NB_zfdBlfKGi2P-4iGoxh7KlWFeUkl7hFY-ijOTDIRW4_3A3W3UofeL1raolBq9mbdVNHUk7WiPmz9NOQoKXcP-RL5gk7OaXSTT63-NoAb0U8Ye_zdoasQcw/s1600/P5260040.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKN36g97Dt0TyQnAwf7Gk5NB_zfdBlfKGi2P-4iGoxh7KlWFeUkl7hFY-ijOTDIRW4_3A3W3UofeL1raolBq9mbdVNHUk7WiPmz9NOQoKXcP-RL5gk7OaXSTT63-NoAb0U8Ye_zdoasQcw/s640/P5260040.jpg" width="640" /></a></div>
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Nothing makes me want to get busy in the kitchen than a bit of winter in the air, so I started tonight with a bang making minestrone soup and this delish chocolate berry and apple crisp. It is crumble of sorts but what makes it good is it's not of the traditional kind but this one is gluten, dairy, nuts and egg free. <br />
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<strong>Ingredients</strong><br />
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<em>Fruit base</em><br />
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+ 3 apples peeled, cored and diced<br />
+ 2 tablespoons brown sugar<br />
+ 3 tablespoons rice flour<br />
+ 1 tsp cinnamon<br />
+ 1 cup frozen berries (I used raspberries)<br />
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<em>Topping</em><br />
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+ 1 cup rolled oats<br />
+ 1/2 cup brown rice flour<br />
+ 4 tablespoons grape seed oil <br />
+ 2 tablespoons brown sugar<br />
+ 1 tsp cinnamon<br />
+ 1/3 cup shredded coconut<br />
+ 1/2 cup dark chocolate nibs or cocao nibs<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR5UDg40h0WQjLNz-A4tlhUI5XpNUiaYdBxh-5mz65r9vcPbOgZ88ex0HrXlzvLWRKI1hZsufZORzmrOresnL9W4GTvrKiPayefd0uV8i06sMp-HePEmCgLW3yxn5opuKcIvlnW_ckji_E/s1600/P5260023.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR5UDg40h0WQjLNz-A4tlhUI5XpNUiaYdBxh-5mz65r9vcPbOgZ88ex0HrXlzvLWRKI1hZsufZORzmrOresnL9W4GTvrKiPayefd0uV8i06sMp-HePEmCgLW3yxn5opuKcIvlnW_ckji_E/s640/P5260023.JPG" width="640" /></a></div>
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<strong>Method</strong><br />
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+ Preheat oven to 180 degree in fan forced oven<br />
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+ In a bowl combine the apple, sugar, flour and cinnamon. Gentle add in berries.<br />
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+ Pour the mixture into a baking dish<br />
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+ Combine the oats, coconut, flowur oil, sugar and cinnamon in a bowl and sprinkle the crumble over the fruit base evenly. Sprinkle the choc chips over the top<br />
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+ Bake in oven for 40 mins until crisp.<br />
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<em><strong>What's one dessert that you make first up at the hint of winter?</strong></em></div>
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-5029617659486639722013-05-20T23:58:00.001-07:002013-05-20T23:58:40.462-07:00homeward bound...<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqMlAh3z8s3KLaIKkVez6g244Ec-BWLMdyYSFmG1oYYh31vW3chFoBRJPmqccfxbt7sPjx6UiD23_76frhIddIHXQK0RA0Ni-1TYrX24khlOYjSU3yY8fLuM2cR4UfSTu0AxNk_UX40aVy/s1600/P5200280.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqMlAh3z8s3KLaIKkVez6g244Ec-BWLMdyYSFmG1oYYh31vW3chFoBRJPmqccfxbt7sPjx6UiD23_76frhIddIHXQK0RA0Ni-1TYrX24khlOYjSU3yY8fLuM2cR4UfSTu0AxNk_UX40aVy/s640/P5200280.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">a moment caught just after Andrew crossed the line</td></tr>
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Our Hawaii holiday has come to an end and tomorrow sees up flying home to chillier weather (but still beautiful) Gold Coast. </div>
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This has been an amazing trip, and although my 4th time to Hawaii it still dishes up the same feelings as the first. The friendly people, perfect climate and cleanliness all add to making a holiday here hard to beat. This was the first time with kids and we never seemed to run out of ideas or ways to keep them entertained. (I'll keep that for another post).</div>
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On Sunday Andrew successfully completed what he has been training for and that was the Molokai crossing. About 52 km from Molokai to Oahu on a double ocean ski with his training partner, Tony. It was a journey that took just under 5 hours and in conditions that were not ideal.</div>
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Coming from a background that did not involve watersports makes it even sweeter and me proud as ever because I'll admit I had my doubts when he announced that it was on the cards. I love to be proven wrong but knew they would do it easily as the preparation and training was perfect and no stones were left unturned. A credit to them.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisrA_KVchoqV0NLr_loOyljFN0KlapO64f3agbfqZXLmH_oJ0OrQ1_1u9ypIPU0e0pHTx2pPwf4NYXQlYuDnjn6vrwjacwAZi53XY7cejP5nCDBERVcRkrDGS0pj1bVcn5g4RJVMHhhoC7/s1600/P5080697.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisrA_KVchoqV0NLr_loOyljFN0KlapO64f3agbfqZXLmH_oJ0OrQ1_1u9ypIPU0e0pHTx2pPwf4NYXQlYuDnjn6vrwjacwAZi53XY7cejP5nCDBERVcRkrDGS0pj1bVcn5g4RJVMHhhoC7/s640/P5080697.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A beautiful sunset shot from the balcony</td></tr>
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So back to reality and into the routine life brings. It was nice to escape the groundhog feeling and we are feeling refreshed and full of new perspectives. Now, what will our next little challenge be.....</div>
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.comtag:blogger.com,1999:blog-4078234942160724853.post-59760061191610944292013-05-18T10:49:00.002-07:002013-05-18T10:49:30.500-07:00Are fruit squeeze pouches just as good?<div style="text-align: justify;">
<em><span style="font-size: x-small;">While I'm holidaying in Hawaii.... surfing, shopping, eating (lots) and watching silly cable TV shows I thought I would share a post I wrote for </span></em><a href="http://www.kidspot.com.au/" target="_blank"><em><span style="font-size: x-small;">Kidspot</span></em></a><em><span style="font-size: x-small;"> Village Voices recently on the popularity of food pouches for our babies and toddlers.</span></em></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZjszzG8CSSyyQ0y8ziPJsPl5yYJ5zIA6OFZtuEeKEXbtWsaiEUOB98juQZnmO69CmUfx1qm_QNQEcKcEROEPpPQDCydJ1V_yPEJ12dw-VvasubIXZXBHSMcA3Y0lBMoVTmi3-KBtCo2dU/s1600/P5190193.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="396" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZjszzG8CSSyyQ0y8ziPJsPl5yYJ5zIA6OFZtuEeKEXbtWsaiEUOB98juQZnmO69CmUfx1qm_QNQEcKcEROEPpPQDCydJ1V_yPEJ12dw-VvasubIXZXBHSMcA3Y0lBMoVTmi3-KBtCo2dU/s640/P5190193.jpg" width="640" /></a></div>
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Fruit squeezies, puree pouches, food bags with a spout – if you have had a child in the last couple of years you will know exactly what I am talking about and you will know that this type of baby/toddler food is quickly outnumbering food jars on the shelves.</div>
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Yep, sales of these ‘purees in a squeezy’ are on the rise and only due to popular demand. Convenient, mess-free, and healthy makes them sound like the perfect solution for busy parents but in the long run are they really all they’re cracked up to be?<br />
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In regards to nutrition, an apple-banana pouch is going to be healthier than say an ice-block but don’t let the convenience lull you into a false sense of security.<br />
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From the age of <a href="http://parenting.kidspot.com.au/is-my-baby-ready-for-solid-food/#.UX3qqoKlY7A">four to six months</a> we begin the process of learning to eat. This has many aspects from chewing different textures to experiencing new tastes which improves with each repeated exposure. Once babies begin <a href="http://www.kidspot.com.au/Childhood-firsts/First-foods-Starting-solids-Starting-your-baby-on-solids+4856+710+sponsor-article.htm">weaning</a> it’s all about getting the hang of how to move their mouth and jaw muscles and accept food from a spoon. Learning to eat also builds up your baby’s oral muscles for speaking and they’ll need these for getting the hang of bigger pieces of food later on down the track. If you make the mistake of not challenging your babies jaw muscles with lumpy foods and different textures from about the age of nine months then other issues could arise.<br />
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So, although you might think a puree squeezy is as good as the real thing, it’s probably not. Imagine this scenario; your toddler is getting use to and enjoying their fruit pouch each day, but the moment a piece of food that takes skill like a crunchy apple piece or a strawberry with ‘bits’ is offered it will be foreign and rejected. Their jaws will be lazy, textures will not be welcome and the simple process of taking food to their mouth will be unknown. Not a lifelong skill we really want to be passing on to our children!<br />
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If you look at the ingredients of the pouches, a lot of the time vegetables are teamed with a fruit to add a sweetness to the experience or mixed with other vegetables. I really think we should be teaching our children separate tastes without the sweetness and accepting a fruit or vegetable for what it is.<br />
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Sure, I always have a few squeezies stashed in the cupboard for emergencies, they are great when you are out of fruit at the end of the week or travelling but ultimately, they are seen as an occasional treat only.<br />
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So, let’s not get caught up in the habit of nurturing a generation of lazy eaters, or dare I say it, lazy parenting. Surely we are never too busy to provide <a href="http://parenting.kidspot.com.au/healthy-snacks/#.UX3rmoKlY7A">good nutrition to our children </a>the way it should be; naturally.</div>
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<strong><em> How do these food pouches make your life easier?</em></strong></div>
<div class="blogger-post-footer">Now that you have read this post head back here to read it in all its glory and more!<a href="http://www.ironmumkarla.blogspot.com/"> Ironmum Karla</a><br/> Have a great day!</div>Karla {Ironmum Karla}http://www.blogger.com/profile/04317534900707936353noreply@blogger.com