Good vibrations: the Power Plate

You may have seen these futuristic machines at the gym and been, quite rightly, a little scared! But these machines are perfect for those who like a quick and speedy work out, with great results. Despite the hefty price tag of $10 000 a machine, Madonna is such a fan, she has a few hanging 'round her home gym. These are called a 'Power Plate' and essentially use high-speed vibrations to concentrate muscle toning. If you only have 20 minutes to do strength training at the gym, it is worth jumping on one of these machines to triple your results.

The Power Plate's secret is that it helps to tone your body's muscles effectively and efficiently using vibration technology, essentially meaning 10 minutes on the Power Plate can have the same result as 60 minutes of conventional training. Using high-speed vibrations to stimulate muscles to contract and relax at 30 to 50 times per second as opposed to a regular 2 to 3 times per second.

Here are eight tips to help you use the fantastic Power Plate:

1. Read the instructions: Your gym professionals can give you an introduction to using the machine, including how to adjust vibrations, stand on the machine using it to tone and stretch, and to ensure you avoid injuries. 
2. Check your exercise chart: Next to the Power Plate should be a comprehensive list of suggested exercises and stretches to be used on the machine. 
3. Start short and sweet: Beginners are advised to start with nine minutes of the resistance program, followed by nine minutes of the stretch, massage and relaxation program, both on the lower frequency and amplitude settings. 
4. Keep in good form: To develop muscle tone and definition, it is essential to adopt a position that puts tension on the muscles. For example, if you're doing the squat exercise, have your knees bent and lean from the hips, holding a low position. 
5. Keep your workout short: Although everyone is different, it's usually enough to start with no more than 30 seconds on each exercise. You may not feel the burn immediately, but you will the next day! 
6. Combine your exercises: Try to choose a combination of compound exercises (such as squats and push-ups, which use more than one muscle group) and isolation exercises (biceps curls and front raises). You'll get a better training response, as well as increasing potential calorie burn. 
7. Keep your knees bent: Vibration training stimulates the contraction of the muscle spindles, so it's important to keep your knees slightly bent to avoid jarring through the joints. 
8. Drink enough water: Your muscles will be contracting 30 to 50 times more quickly than in a regular environment, thereby generating a lot of internal heat, making it crucial to keep up your water intake. 

Chia seed and Tahini Muffins

These were quick and easy to make, with a nutty layer of maple, tahini and almond butter in the centre of the muffin, topped with chia seeds. Chia seeds look a little like the humble little poppy seeds and are also mild in flavour. What makes chia seeds special is they pack such a punch of vitamins and minerals that they qualify as one of nature's famed superfoods. These black (or white variation) seeds are the highest known plant source of omega-3, containing eight times more omega-3 than salmon.

Chia seed and Tahini Muffins

Ingredients:

• 1 packet of gluten-free sugar-free vanilla muffin mix
• 2 tablespoonds of tahini
• 2 tablespoons of almond butter (brazil nut or cashew butter works well too)
• 1 tablespoon of plain gluten-free flour
• 200 ml of almond milk
• 2 organic eggs
• 3 tablespoons of vegetable oil
• 4 tablespoons of authentic maple syrup
• 3 tablespoons of chia seeds

Method:

1. Preheat the oven to 180 degrees and line a 12 hole muffin tin with brown paper cases or coat well with rice bran oil spray.
2. Using an electric mixer, mix together the muffin mix, almond milk, eggs and vegetable oil for 3 minutes (or as instructed on your specific brand mix). 
3. In a separate small bowl, combine the tahini, almond butter, tablespoon of flour and maple syrup until combined.
4. Fill each muffin hole with the muffin mixture until half full. Divide the tahini mixture to fill each muffin with the nutty filling. Top each muffin case up with the remaining mixture to cover the nut filling.
5. Sprinkle with chia seeds and bake in the oven for 25 - 30 minutes, until risen and brown. 
6. Transfer to a wire rack to cool.
7. Store in an airtight container for up to 4 days. 

Our war with FAT

To eat fat or to not eat fat, that is the question!! And boy am I confused! One minute we are told to avoid saturated fat like the plague and the next minute, research emerges revealing saturated fat might not be the bad guy after all. Then we are advised to chow down on avocado, nuts and olive oil to stock up those essential fats. All the while we are reminded that when it comes to your waistline, all fats have about the same number of calories (bad or good) and because fat is so calorie dense, reducing fat intake overall can help you lose weight.

The authors of 'Why Women Need Fat' discusses society's ongoing war with fat."The idea that all fat is bad and unhealthy seems to be widespread, whether it comes in our diets or is part of our bodies. One reason for this is that the label of every food product we buy starts off by listing its (usually high) percentage of our daily 'allowance' of fat," the authors say. "And most women, even many who are quite thin, would like to have less fat on their bodies. But in both cases—bodies and food—some kinds of fat are beneficial for health, while others can be unhealthy."

Not only do we need to eat fat in our diets, we need to carry some fat on our bodies, especially as women (we need it to carry babies and all that fun stuff). In terms of dietary fat, there are many different types and as most of us know, some are much better than the others. Same goes for fat deposits on our bodies, stomach fat is considered unhealthy fat while fat on the thighs and hips are healthy female fat deposits.

Most of us have heard that saturated fat is bad for your health but many researchers are now questioning whether this is true. Monounsaturated fat like that in olive and canola oil, is linked with healthy body function. Polyunsaturated fats are the only type of fat that we have to get from our diet; these come in come in two forms, omega-3 and omega-6, and both are important for your body's functions.

You may not know that our bodies can actually make saturated and monounsaturated fat out of sugar or starch, which means your body can make these components from other sources such as carbohydrates. Our bodies cannot however make the polyunsaturated fats that are essential for brain function and these fats must come from our diet. Both types of essential fats—omega-3 and omega-6—are needed for many roles in the body, especially in the cells in our brains.

Almost everyone agrees that having plenty of omega-3 fats is beneficial for the body, and there is evidence to show increased exercise and high levels of omega-3 together may also help women to lose excess weight. On the other hand, there is growing evidence that too much omega-6 fat may lead to weight gain. Interestingly, different types of dietary fat are connected to different types of body fat. Omega 6 fats, while essential for the body, are linked to weight gain. This type of fat is found in baked and fried goods. As much as possible, limit fast foods, restaurant foods, and processed foods from the supermarket, because these foods tend to have a lot of omega-6 fat. Higher levels of omega-6 are linked to higher levels of stomach fat, while higher omega-3 is linked to the healthier fat in the legs and hips (while to be honest, do we really want either...).

While some of this research can be confusing (I know I feel slightly confused) I think we have come a long way from the days of believing that eating 97% fat-free ice cream will make you thinner. But I do think we may have gotten a little carried away with eating good-for-you fats. Nuts, avocados, oil etc. were not found in abundance when we were once all wild hunters and gathers. These foods are now so accessible, and it is easy to munch on these all day long. Remember to limit your intake to a handful of raw nuts or half an avocado. While good for you, these pack a high calorie punch, and push you over your daily energy intake easily. Saturated fats will still increase your bad cholesterol levels, which leads to heart attack. I would limit these from your diet as much as you can (reserve it for treat time).

At the end of the day, what you consume, must equal what you burn, or that darned weight gain will follow.

Chocolate Protein Pancakes - Oh My!

I love the idea of creating faux pancakes because everyone loves pancakes but they are a dieter's nightmare. I found this recipe on the blog 'A View From Here' which features lots of yummy healthy gluten-free recipes.


Protein is an important component of your breakfast because it helps to kick start your metabolism better than carbohydrates, sugars or fat does (and let's face it, traditional pancakes tick all those naughty boxes!). It will also help you stay full for longer. I am not a huge fan of protein shakes, in fact I find them pretty icky, so these pancakes are also a great alternative to those muscle-making drinks. Plus you get to eat 'chocolate' in the morning, yes please!

Lauren's Protein Pancakes from Laurensouch.ca

Chocolate Protein Pancakes (recipe has been slightly adapted from the original)


Ingredients:

• Sugar-free Chocolate Protein Powder
• 2 large egg whites
• 1 banana, mashed
• 1 tablespoon of chia seeds, ground flaxseed or L.S.A. 
• Sugar-free maple syrup, fresh orange or strawberries to serve
• (Lauren tops hers with choc chips but I skip this part!)

Method:

1. Whisk together protein powder, egg whites, banana and seeds together.
2. Heat pan to medium heat and spray with rice bran oil or light olive oil.
3. Pour 1/4 of the mixture into the pan and cook for a couple of minutes then flip. Cook for a minute on this side, or until all seems cooked through and browned.
4. Respray the pan and continue with the remaining mixture to cook four pancakes.
5. Serve with a drizzle of sugar-free maple syrup or a squeezed orange and top with strawberries.

This can serve two people or reserve two and wrap securely in clingfilm to freeze for later. To reheat, take out to defrost and heat on a medium wattage microwave for 30 seconds, or until warmed. 

How Holly Madison got her playboy body back

Holly's successful Vegas show 'Peep Show' sees the platinum bombshell tantalising crowds with her curves 6 days a week! Her active performances was what Holly considered her daily exercise so she relaxed her diet and no longer checked her scales. "I thought I could eat what I wanted and just burn it off during the show," she says. A little over a year later, Holly had gained 9 kilos (20 pounds) and developed a penchant for sugar and fried indulgences. "I love all foods, savoury and sweet. I am a pig," she said.

Since Holly's career is built on her gorgeous physique, it was not all that surprising when the managers of Peep Show pointed out Holly's weight gain. Still, she was hurt by the comments. "I always thought I looked fine. It was a shock to me when they told me to lose weight. I just feel like I market myself as a sex symbol, I don't market myself as a fitness model or a professional dancer so I feel like the way I look is fine!"

But when a series of unflattering paparazzi shots emerged, Holly sprung into action. Knowing her body would need to be in top shape for her role in Peep Show, Holly decided to amp up her fitness regime and take a closer look at her eating habits.

"If I could have no cellulite, I would!"

Adding to her Peep Show performances, Holly started practicing yoga and pilates to burn calories and fat, and she did cardio workouts on the treadmill. She overhauled her diet, replacing refined carbohydrates with protein bars and increased her intake of lean meats, fruit and vegetables.

Her transformation

It didn't take long before Holly was back to her Playboy days weight. "These days, I’m slim and fit, and I still have the fabulous curves I've always loved!"

After

Before

Nut-free Bliss Balls

These bliss balls contain a special ingredient called cacao powder, which is made when chocolate liquor is pressed to remove three quarters of its cocoa butter. The remaining cocoa solids are processed to make fine unsweetened cocoa powder. You can buy cacao powder at speciality shops - it's a useful ingredient to add chocolate flavour to an array of baked goods, much like cocoa powder.

These bite-sized morsels are a great treat or snack in between meals as they are packed with all those 'great for you' ingredients and a good dose of protein to keep your metabolism firing.

Nut-free Bliss Balls

Ingredients:

• 1 banana
• 1 cup of dessicated coconut
• 30 ml of authentic maple syrup
• 1/2 cup of cranberries, soaked in hot water and drained, leaving a little water left
• 1/2 cup of goji berries
• 2 tbsp of tahini
• 2 tbsp of sugar-free protein powder in chocolate or vanilla
• 2 tsps of cocoa powder
• sesame seeds, cocoa powder or dessicated coconut to roll

Method:

1. Add all the ingredients to a food processor and pulse to combine - if you are having trouble getting the mixture to come together, add some more coconut.
2. Roll a small spoonful of the mixture into a ball and roll in sesame seeds, cocoa powder or coconut to finish.

Aubrey O'Day strikes a body balance

When Aubrey O'Day realised the amount of exercise she had to do to burn off her favourite fast food meals, she rethought her eating habits.

“When you run and you realize how hard it is and how much it takes to get through long runs, you don’t want to eat badly."

"I ran one time and almost threw up at the end of it, and my trainer was like ‘you just worked off the hamburger that you had last night.’ That made me realize if he told me ‘let’s run off that hamburger,’ and he made me run for as many calories … he did a calorie-counter, so he made me run for as many miles as it would take to burn that calories that were in whatever I ate.”

She adds, “It was so taxing. I was ready to throw up at the end of it, and I realized then that I don’t want to do this to my body anymore, because I’ve been there and I realize how much it takes to get out of it. I don’t even know how long we were technically running, but in the end I wanted to throw up. It was a while. I could get through an entire Rated R spin class, and not work off a bad meal. Spin’s pretty rough.”

“When you eat a lot, you need to workout a little more. When you’re not eating as much, you can workout a little less. I’m observant about how much I’m putting in my body versus how much I’ve worked out in that day. I believe that’s the only serious consistent way of slimming your figure down because the fad diets, the pills, the drinks, the only eating certain things ... that stuff is all complete BS – it’s not really helping your body. I’m so against that.”

“Sometimes the food diets work – where you’re only eating vegetables or fruits or whatever, but who can consistently eat like that forever? You can’t. Whenever you do those diets for a week or two weeks or whatever, right when you get off them, you gain all the weight right back, and I’ve done every diet under the sun from that cayenne pepper lemonade to the cheese to the fruits. I have lost weight on all of it, but you gain it right back the second you’re done because no one can consistently eat like that. 


Even the ones where you eat baked chicken and broccoli – you can’t eat baked chicken and broccoli every day for the rest of your life. Nobody’s consistently going to stay on that unless they want to be miserable. For me, I say everything in moderation. Eat what you like – enjoy what you like. I used to have a trainer that told me you can go home and have ice cream and popsicles, but that means we have to work extra hard right now.”

But Aubrey doesn't look as exercise as punishment, she uses it as her stress relief mechanism. 


“I enjoy it because I spend an hour before thinking what I’ve gone through, what I’m thinking about, what is stressing me out, and then I program a playlist with music that fits into whatever I’m going through, and I’ll run until the playlist is done,” she says. “Throughout all of the running, I’m more having a therapy session inside my head than worrying about the running, so I actually get through it.”

See Aubrey assert herself on Celebrity Apprentice, she is down to the top three contestants. I love her new red hair too!