Postnatal Yoga

RECTUS DIASTASIS & LOVEYOURBELLY

April 23, 2015
Loveyourbelly - abs recovery

Did you know that according to research, 80% of women develop rectus diastasis during pregnancy? This means, the abdominal muscle separate along the line of the bellybutton. This not only creates aesthetic problem in the abdominal area, but lots of different physical and organ related problem can develop. Hernia in the bellybutton and back ache is the most general, but spinal hernia, incontinence problems can develop as well, just because the abdominal wall is open and the abs can’t fulfill its main function.

It is strongly advised to stay away from normal abdominal exercises, if you have diastasis recti, because in these cases the abdominal wall separates, the connective tissue – the linea alba -, which keeps the rectus abdominis together, will either stretch a lot or tear. If during rolling, air gets into the stomach creating abdominal pressure, the muscles won’t be able to perform contractions and relaxing. This way we can’t build muscle, but the connective tissue will tear even more due to the pressure.

diastasis recti

The essence of LoveYourBelly lies in the special body position and breathing technique, which stabilizes the damaged muscles based on anatomy, so that they can shorten during exercise, and so develop.

During the workshop, ladies will learn these efficient exercises and how to breathe and perform them, as well as talk about diet and eating habits thoroughly. This is necessary, because with damaged abs it’s not recommended to do any intense aerob exercise, (which normally helps with fat loss), thus moms are struggling to get back to their ideal weight. The damaged muscle must be ‘off loaded’, so that to avoid developing physical symptoms in the body. Because of these reasons it is necessary to change mothers’ lifestyle, starting with the most important pillar, nutrition.

Based on feedback from the last few years, a 3-4 finger abs split can be closed in 6-8 weeks.

 

HOW CAN YOU IDENTIFY IF YOU HAVE A SPLIT AND MEASURE THE SIZE OF THE MUSCLE SEPARATION?

Lie down on your back, bend your knees, feet on the floor close to your buttocks. Place your fingers on your belly, bellybutton height. Slowly lift your head. The abdominal muscles will contract and you can identify the size of the gap with your fingers.

Where does LoveYourBelly come from?

The LoveYourBelly method has been developed by Hungarian born Timea Bagyinka, recreational instructor, yoga and Pilates teacher. She has been researching in this topic for 10 years and 4 years ago the 18 exercises of LoveYourBelly was born. Due to the special body positioning and movements the abdominal muscles can recover very fast. Noticing the success of the program, Timea has been approached by doctors from the Semmelweis Medical University to do scientific research on it. The goal is to introduce and teach this phenomenon and method at the medical university as well.

Loveyourbelly - abs recovery

JOIN MY NEXT LOVEYOURBELLY WORKSHOP IN DUBAI HERE. NOT IN DUBAI? NO PROBLEM, GET IN TOUCH AND WE’LL ARRANGE A SESSION ONLINE.

Breads & Crackers, Gluten Free

Candida + a Coconut Bread Recipe {dairy free}

February 22, 2015

Candidiasis or Candida overgrowth is a health challenge for many. Candida is a microorganism that is naturally present in our gut, part of the balanced system that helps us digest food and stay well. The contemporary diet is like a feast for the Candida, as it’s a yeast and it needs sugar to multiply and thrive. This includes sugar itself, foods containing sugar and anything that converts into sugar.

If your immune system is healthy it should be able to keep Candida under control. To get rid of the overgrowth we need to avoid all foods that have sugar, moldy or yeast containing. This means avoiding packaged, processed foods, most of the fruits, some vegetables, coffee, tea, sauces, condiments. Click here for the foods you can eat on a Candida diet.

And for those who love bread here is a delicious, yeast free, anti-candida version.

Coconut bread dough - anti candida

Coconut Bread

Ingredients
1/2 cup coconut flour
1/2 cup buckwheat flour (or millet)
1/2 cup coconut milk (use only the creamy part on the top)
5 eggs
2 Tbsp. coconut oil
1/2 tsp. sea salt
1 tsp. aluminum-free baking powder or bicarb soda
Stevia, to taste

Coconut Bread

Method
Blend together the eggs, coconut oil, stevia and salt. Then add the coconut flour, coconut milk, buckwheat/millet flour and baking powder, and whisk until you don’t see any lumps. Pour into a loaf pan on a baking paper and bake at 175C (350F) for 30 minutes. When the top of the loaf is firm and a light golden color, you can remove from the oven and allow it to cool.

The original recipe is taken from here.

If you are looking to beat Candida and need a program to follow with my assistance, please check out my 14-day Whole Food Reset program. I have a Candida friendly version too, so please get in touch with me.

Coconut bread with pumpkin seed butter

Coconut bread with pumpkin seed butter

Love & Health,

Andrea

here is the printable version:

Coconut Bread Recipe {dairy free}
 
Prep time
Cook time
Total time
 
Dairy and yeast free coconut bread
Author:
Recipe type: bread
Serves: 10
Ingredients
  • ½ cup coconut flour
  • ½ cup buckwheat flour (or millet)
  • ½ cup coconut milk (use only the creamy part on the top)
  • 5 eggs
  • 2 Tbsp. coconut oil
  • ½ tsp. sea salt
  • 1 tsp. aluminum-free baking powder or bicarb soda
  • Stevia, to taste
Instructions
  1. Blend together the eggs, coconut oil, stevia and salt.
  2. Then add the coconut flour, coconut milk, buckwheat/millet flour and baking powder, and whisk until you don’t see any lumps.
  3. Pour into a loaf pan on a baking paper and bake at 175C (350F) for 30 minutes.
  4. When the top of the loaf is firm and a light golden color, you can remove from the oven and allow it to cool.

NUTRITION, Soups

Kohlrabi and Mushroom Soup

February 20, 2015
fresh kholrabi

Kohlrabi is among my favourite veggies. Other names for kohlrabi are German turnip or turnip cabbage and stems probably from Northern Europe, from crossing turnip and cabbage. In Hungary we eat it in the spring time, when it’s young and fresh. When choosing kohlrabi make sure the skin is intact, as it gets older it becomes quite ‘woody’, so it’s not so nice. You can eat its green leaves too, it’s more nutrient dense.

fresh kholrabi

a pretty, fresh kohlrabi :)

The plant contains mainly potassium, calcium, magnesium, and vitamin E, B1, B6, folic acid and vitamin C (63mg/100g).

Kohlrabi can be eaten basically in any form; raw, roasted, baked or great in soups.

I’ve found fresh, local, organic kohlrabi in Dubai, now in February. The following recipe is a very simple method of making a delicious, nutritious soup. And the fresh kohlrabi just melts in the mouth like butter.

Kholrabi and Mushroom Soup

Kohlrabi and Mushroom Soup

Ingredients:

1 kohlrabi
300 g mushroom
2 carrots
3 celery stalks
1 onion
1 tbsp coconut or grapeseed oil
1 tsp paprika (Hungarian of course 😉 )
Salt and pepper to taste
Approx. 1.5 liters water

Method: Chop all ingredients to small cubes. Sauté the onion with celery and carrots on the oil first, then add kohlrabi and mushrooms. Add small amount of water first, later you can add more. Cooks in about 20 minutes.

Spice it and enjoy! If you like this recipe please share! <3

Love,

Andrea

Kohlrabi and Mushroom Soup
 
Prep time
Cook time
Total time
 
Author:
Recipe type: soup
Serves: 5
Ingredients
  • 1 kohlrabi
  • 300 g mushroom
  • 2 carrots
  • 3 celery stalks
  • 1 onion
  • 1 tbsp coconut or grapeseed oil
  • 1 tsp paprika (Hungarian of course ;) )
  • Salt and pepper to taste
  • Approx. 1.5 liters water
Instructions
  1. Chop all ingredients to small cubes.
  2. Sauté the onion with celery and carrots on the oil first, then add kohlrabi and mushrooms.
  3. Add small amount of water first, later you can add more.
  4. Cooks in about 20 minutes.

Breakfast, Juices, Smoothies and Drinks

Simple Chocolate Breakfast Smoothie {video}

January 29, 2015
healthy chocolate smoothie

Smoothies are my favourite choice of breakfast. In this video I show you how simple it is to prepare a smoothie with a few ingredients. You can put basically any fruits, veggies, seeds and nuts and superfoods to give you lasting energy for the start of the day.

Healthy chocolate breakfast smoothie:

1 frozen banana (I freeze the bananas when very ripe and use it in smoothies or make ice-cream)

1 cup frozen spinach

1 cup frozen berries

1 cup almond milk (or any other non-dairy milk of your choice)

spirulina

1 tbsp raw cacao powder

1 tsp Ganoderma mushroom powder (my favourite brand is here)

Blend and enjoy! You can add more water depending on how thick you like your smoothie.

 

Love,

Andrea

 

Mains

Meatless Monday: Nut Roast {delicious!}

January 26, 2015

I felt like having a roast, but as I hardly ever eat meat any more I was looking to try out a nutty version. I have found Mrs. Myrtleberry’s roast, which comes from one of Celia Brooks Brown’s book: World Vegetarian Classics. It’s so delicious, resembles the taste of minced meat and all without harming an animal and all hormones. Even carnivores will love it (my husband did :) ).

nutroast

As I am on a dairy free diet, I substituted the cheese with nutritional yeast, which is high in B vitamins and has a cheesy flavour and replaced the butter with coconut oil. If you are vegan, you can substitute the eggs with flax egg: mix 1 tablespoon freshly ground flax seed with some water.

So here is the nut roast recipe:

Ingredients (serves 4-6)
– 250 g mixed nuts – walnuts, almonds, cashews, hazelnuts and sesame seeds
– 1 onion, chopped
– 1 clove of garlic, chopped
– 2 organic eggs
– 400 g fresh tomatoes (peeled if you like) or 1 can tomatoes, drained
– 2-3 tbsp nutritional yeast (for non dairy version) (original recipe calls for 150 g cheddar cheese, grated)
– 1 tablespoon fresh parsley, finely chopped
– 1 teaspoon thyme, finely chopped
– 2 teaspoons fresh sage, finely chopped
– 1/2 teaspoon fresh mint, finely chopped
– 1 teaspoon fresh lemon juice
– 1 teaspoon mustard
– salt, pepper
– coconut oil (or as per original butter)

nut roast before going into the oven

nut roast before going into the oven

Preheat the oven to 180C (350F). Grease a round form (diameter 20-22 cm) with coconut oil, line with parchment paper then grease the paper also with coconut oil.

Place the nuts (except sesame seeds) in a dry frying pan over medium heat. Toast, stirring gently, until golden and fragrant. Remove to a bowl and leave to cool. Whiz in a food processor until very finely chopped; the mixture should still be loose, not a purée.

In a large bowl, combine the ground nuts with the onion, garlic, herbs, tomatoes, sesame seeds, nutritional yeast, eggs, lemon juice and seasoning with salt and pepper. Mix thoroughly. Pour the mixture into the form and bake for 40-50 minutes on 180C (350F) until firm and golden brown.

nut roast with red cabbage

nut roast with red cabbage

You can serve it with red cabbage, some chutney, sweet potato or cauliflower mash and some green salad. Let me know how you like it!

Love,
Andrea

Printable version:

Meatless Monday: Nut Roast {delicious!}
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Main
Cuisine: vegetarian
Serves: 8
Ingredients
  • 250 g mixed nuts – walnuts, almonds, cashews, hazelnuts and sesame seeds
  • 1 onion, chopped
  • 1 clove of garlic, chopped
  • 2 organic eggs
  • 400 g fresh tomatoes (peeled if you like) or 1 can tomatoes, drained
  • 2-3 tbsp nutritional yeast (for non dairy version) (original recipe calls for 150 g cheddar cheese, grated)
  • 1 tablespoon fresh parsley, finely chopped
  • 1 teaspoon thyme, finely chopped
  • 2 teaspoons fresh sage, finely chopped
  • ½ teaspoon fresh mint, finely chopped
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon mustard
  • salt, pepper
  • coconut oil (or as per original butter)
Instructions
  1. Preheat the oven to 180C (350F). Grease a round form (diameter 20-22 cm) with coconut oil, line with parchment paper then grease the paper also with coconut oil.
  2. Place the nuts (except sesame seeds) in a dry frying pan over medium heat. Toast, stirring gently, until golden and fragrant.
  3. Remove to a bowl and leave to cool. Whiz in a food processor until very finely chopped; the mixture should still be loose, not a purée.
  4. In a large bowl, combine the ground nuts with the onion, garlic, herbs, tomatoes, sesame seeds, nutritional yeast, eggs, lemon juice and seasoning with salt and pepper. Mix thoroughly.
  5. Pour the mixture into the form and bake for 40-50 minutes on 180C (350F) until firm and golden brown.

Breakfast

Quick Breakfast: Chia Pudding {video}

January 19, 2015

No excuses why you can’t have breakfast! Prepare this quick and nutritious chia pudding, great for a breakfast on the go, that I make quite often, especially now in the winter months when I don’t always feel like having a smoothie. Ready in two minutes.

I’ve made a video for you to demonstrate how easy it is and talk about the benefits of chia seed as well:


Winter Chia Pudding Recipe:
2 cups almond milk (or any non-dairy milk of your choice)
1/3 to 2/3 cup chia seed (depending on how thick you like it)
1/2-1 tsp cinnamon
1/2 tsp nutmeg
dash of tumeric (optional, great anti-inflammatory)
honey/maple syrup or stevia to sweeten
a jar

Add any fruits you like. Keep it in the fridge overnight and grab and go in the morning. Enjoy!

Chia is great for detox and improving your digestion. Check out my Winter Reboot Cleanse for more easy cleansing recipes.

Coaching, Featured

Home retreat – what is a safe detox protocol

January 9, 2015
Clean Eating made easy

We are in the winter season and being a new year, many of us embark on a healthier lifestyle. Let’s talk about what is a safe way to cleanse our bodies and get rid of unwanted toxins, that might stop you from getting to your ideal body weight.

Detoxification is a process during which you normalize the body’s natural ability to process and excrete toxins that are stored in our fat, while you temporarily reduce the amount of incoming toxins.
There are a lot of detox protocols, facts and myths out there. If you jump into detox without prior experience (meaning that you probably have a high toxic load and will release a high level of toxins) or proper supervisions, it can backfire:

  • Severe detox symptoms including headache, lethargy, and skin issues
  • If the body cannot process the large amount of toxins that are suddenly released into the bloodstream, the toxins will get re-absorb into the fat tissue

Clean Eating made easy

When looking for a safe detox/cleanse protocol and program, you should pay special attention to:

  • A gradual approach that can minimize withdrawal, sudden toxin release, and increase success rate
  • Enough calorie intake to support the body’s detoxification and elimination process
  • Addressing issues of addiction prior to start of the program

Also, if you are looking to start a weight loss program, it’s best to go through a supervised detox program first so fewer problems will arise when toxins are released as fat cells are burned off. Support will help you to stay on track as well.
You can see why detoxing first is advisable – for example cellulite is toxins stored in FAT. As we cleanse out the junk before we want to lose WEIGHT, the process will be much easier, having already created healthy habits.

If you’d like to give a go to an online, DIY (do it yourself), but supported detox/cleanse program check out my New Year Reboot – Winter Clean Eating Program.

New Year Reboot - Clean Eating Program

Love,

Andrea

Featured, Juices, Smoothies and Drinks

Spirulina Latte

January 7, 2015

SPIRULINA is such a great superfood. It is a type of blue-green algae which is full of life-giving nutrients such as protein, beta carotene, chlorophyll, antioxidants, minerals and other important nutrients that our body needs. It is also known as one of the best alkaline food, which helps to change weak acidic body condition to a healthy alkaline one.

I personally use spirulina daily for its high (70%) protein content and alkalizing  properties. So great to keep your system in balance! :)

Spirulina Latte

When I was a teenager one of my favourite drinks was banana + milk smoothie. This is a contemporary version of mine that I really enjoy, for its added benefits as well 😉

Spirulina Latte
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Drinks
Serves: 1
Ingredients
  • 1 banana
  • 6-8 spirulina tablets (my choice of brand is DXN)
  • 100 ml cashew / almond or rice milk
  • a dash of cinnamon
  • a squeeze from a fresh lemon
Instructions
  1. Blend all and enjoy the boost of energy!

 

Love,

Andrea

Yoga and Retreats

A glimpse of my Yogalates sessions {video}

November 27, 2014

I have been lucky to have My Dubai My City {www.mydubaimycity.com} over to try my morning Yogalates class at Fraser Suites Dubai and interview me. Please have a look and if you are in town, join me every Monday and Wednesday morning at 8:30 by the pool!

Enjoy!

Featured, Gluten Free, Sweet Stuff

Meatless Monday – Dairy free rice pudding

October 28, 2014
Rice Cake by Andrea Balazs

Rice pudding was my favourite childhood treat. As I haven’t been using cow’s milk for years, I only made it few times in the past 10 years. I thought of creating a healthier version of it. The end result tastes probably better than my Grandma’s original recipe :)

Rice Cake by Andrea Balazs

 

Dairy free rice pudding
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Desert
Serves: 8
Ingredients
  • 400 ml organic coconut milk
  • 600 ml water
  • 2-3 tbsp coconut oil
  • 250 g brown rice
  • The zest of 1 lemon
  • 2 tbsp. honey
  • 6 eggs
  • 3 tbsp honey or maple syrup
Instructions
  1. Soak the brown rice for a while (it will cook quicker), then rinse
  2. Bring to boil the coconut milk, oil and water mix, then add the rice. Cook until the rice soaks up the milk, or until it's cooked. Let it cool.
  3. Separate the egg yolk from the whites. Mix the honey and egg yolks. Beat the egg whites then mix in the yolk followed by the whites into the rice.
  4. Pour into a baking dish and bake it in a preheated oven at 180 Celsius for 40-50 minutes.
  5. Serve it with chocolate or vanilla sauce. I made a simple strawberry sorbet, blending frozen strawberries with maple syrup.

Rice Cake by Andrea Balazs

Enjoy your sweet treat!

Love,

Andrea

 

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