Raw Chocolate Mousse

The Benefits of Raw Food

By Ben Vickery

The general consensus on a Raw food diet is that one just consumes Celery and Carrot sticks… Today we are going to dispell that Myth with one of the best raw dishes going round, it will satisfy all those sweet tooths out there without the Guilt !!! See the Chocolate Mousse Recipe below…
Heating or Cooking food above 40deg C, Can cause a change in the foods chemistry, that create acid toxins, carcinogens, mutagens and free radicals all associated with most of the health problems our society battles today.
In the Age of fast and cheap, this could be one desert that will change your mind on Living foods!

This Mousse has the benefits of Avocado, a superfood high in Essential Fats and a great source of Vits A, B, C, E and K, as well as copper Iron and Magnesium.
Cacao is also chock (no pun intended) full of essential trace minerals, great for blood flow, and a steady mind…
Cinnamon will stop your Insulin from spiking (great for diabetics) and the Honey is great for your immune system and digestive tract, The coconut oil will bring your skin to life and is high in Potassium and will help zap the Bacteria that causes tooth Decay, may reverse the progression of Alzheimers and even reduce wrinkles !

What’s not to Love about this recipe?!!

2 Avocados
1/4 Cup of Cacao
1/2 Cup Raw Honey
2 Tablespoons Coconut Oil
1 Tablespoon Vanilla extract. (not essence)
Dash of cinnamon
Place all into blender, blend until fluffy, and devour !

5min ‘workout’ stops Easter weight gain

Hey, it’s Personal Trainer, Snez!
Let me ask you a question: Have you been sneaking chocolates and hot cross buns the last couple of weeks in preparation for Easter? While chocolate is certainly delicious, those extra couple of kilos that are adding to your Christmas weight gain probably feel TERRIBLE.

Easter is very early this year and many clients feel that they are still in Christmas mode and are concerned about Easter. So there is no better way than to get through, than to add our 5min rapid burn workout that you leave you will feeling great come Tuesday!

The workout below will get your heart pumping and muscles moving, flood the body with fresh oxygen, increase your metabolism and get those feel good hormones running through the body, to get you through. Here is the metabolic 5min rapid burn workout…

– 30 sec mountain climbers
– 30sec star jumps
– 30sec push ups
– 30 sec squats
-30sec burpees

Launch straight into this home workout, go quickly from one exercise to the next and repeat twice. If you want to feel that extra burn, make the stations 1min each and repeat twice. Feeling super fit, go 1min 30sec per station and repeat twice for max burn. Do this daily or just before sitting down to a carb meal. This is because carbs are utilised a lot better after exercise, so you won’t store as many of them.

This workout has a significantly higher caloric burn than regular “old fashioned workouts” like walking and isolated muscle resistance training, due to it’s increased intensity and large muscle group utilisation. These high metabolic workouts also keep you in a higher fat burning metabolic state for 24-36 hours after… BONUS!

So, if you’re going to go to be adding a couple of extra hot cross buns, chocolates and alcohol, please add these 5min workouts in as many times as you can over the Easter period.

Want to know a bunch of other exercises that can increase your metabolism and shape and tone your body as well as a meal plan that you can add to give you rapid fat loss results? We have put together a once a year special Easter offer on our 4 week Kickstart Rapid Fat Loss, simply go to this link…
https://ev122.infusionsoft.com/app/page/6acc1fdcae1e7bb54e12672f36f94341

September Client of the Month – Sam C.

When I first came to Sentience I was overweight, unfit, self conscious and underconfident.  Now about 4 months later I feel confident within myself and confident about my weight loss and future weightloss goals. I feel great about my ever improving fitness and feel like I’m finally on the right track. My trainers never let me forgot about my eating, they keep me on track when I’m struggling and push me to do better, even when im doing well. There’s no way I could have done this without them!

August Client of the Month – Amalia H

Turning 50 made me reassess what was important in my life. My eating habits were full of unhealthy choices and activity and exercise was non existent. I had a very stressful job and was working ridiculous hours. I was not sleeping well, my energy levels were very low and I was exhausted. I was not happy with my size creeping higher and felt very frumpy and uncomfortable in my clothes.

I was ready to make some major changes. I discovered Sentience in May 2011 and committed to regular training sessions weekly and made changes to my eating habits – cutting out sugars and fried foods and reducing my alcohol intake. It was not easy.

I participated and completed the 21 Day Challenge in October 2011.  This challenge allowed me to focus on all the new habits I had learnt since discovering Sentience in May.   My goal was to lose weight, increase my fitness level and strength and to complete all the physical challenges.

The physical challenges really tested me because I doubted my ability to accomplish them. I completed a 13km bike ride, the 1000 Steps and a 5km run. The 5km run was a huge achievement for me as I could not jog let alone run before training at Sentience.

Recently I fast tracked my efforts for one month by increasing my training sessions
from 3 days a week to 5 days a week and following a new meal plan. My weight
reduced and my fitness, strength and flexibility all improved remarkably. It was not difficult to get myself to training every night and I looked forward to it.

The Sentience trainers­ (current & past) Snez, Chelsea, Mandy, Danni, Ben, Sarah,
Carla, Lauren, Adam & Jared have been so supportive and helpful with advice and
motivation and have made going to the gym an enjoyable experience. The Sentience clients I have met and train with also contribute to this experience.
Snez’s workshops are enlightening and provide valuable insight. I have learnt so
much about exercise and nutrition but also about myself and what I am capable of
achieving.

Snez and the trainers at Sentience have taught me that you can do anything you put your mind to when you have a positive outlook. If you tell yourself you can do it you will achieve it.
I have come a long way in the last 14 months – a trimmer and healthier body, healthy and improved eating habits, regular exercise, a new job, work/life balance and most importantly a new mind set. I am focused, motivated, confident and feel fantastic.

Eat warm in winter

There are many rhythms and cycles that affect us, such as day and night as well as seasonal changes and cycles of human life. Being in tune with nature, allows us to stay strong, healthy and vital.  Being in tune with the cycles of the seasons requires us to change our eating habits and food choices.

Everything in Mother Nature’s universe is about balance. So when the weather gets cold and dry in winter, we naturally crave warmer, thicker and oily foods. To be at our best throughout winter, we need to listen to our bodies needs. Cooking warm and nourishing meals, drinking hot water and reducing the amount of salads we eat as welll as sticking to seasonal fruits and vegetables will assist you in keeping healthy throughout winter. 

Continually eating a summer diet and cold beverages in winter, can increase your incidence of joint pain, digestive & circulation problems, migraines /headaches, lowered immunity (more colds/flu’s) etc.

Winter is also a time to rug up and keep warm, especially our neck and throat areas.  When our bodies are cold and have to fight hard to keep our core body temperature up, we tend to crave carbohydrate.  The digestion of simple carbs produces heat which the body uses to keep warm!

Not only that, on a cold 11 deg day, when you sit down to face a cold tuna salad, the body does not feet satisfied and you tend to eat more or snack to fill the void.  Research has shown that eating warmer meals in winter leads to less weight gain!

Winter no-no’s
Avoid cold drinks, fasting, late nights, naps, exposure to cold drafts and wind, and stay physically active.

Smart Swaps:

• cold water for hot water
• cold salads with warm lentil and vegetable soups
• make a lentil or beef bolognese sauce, steam up some brocolli, cauliflower and sweet potato and drizzle the sauce over the top
• swap cold muesli for porridge
• swap BBQ salmon and salad for baked salmon and roast veg
• Think warm!So to avoid weight gain during winter, stick to warming foods, keep wrapped up and you will see the winter through, healthier, fitter and lighter!