March 2018 Issues of Women’s Health Magazine (USA)
I never really got into overnight oats until recently and now I am completely addicted. It is the perfect breakfast if you are always on the go and want to maintain a healthy diet. It can’t get much easier, all you do is mix all the delicious ingredients together and leave it in the fridge overnight. The finished product is so creamy and is the perfect grab and go breakfast. You can mix it up and go crazy with your toppings too!
- 50 grams porridge oats (Flahavans works best for this)
- 1 tablespoon chia seeds
- 1 scoop of Vanilla protein powder (I used Vega protein)
- 1 cup Alpro unsweetened almond milk
- ½ cup filtered water
- A few drops of stevia or honey/maple syrup
- ½ teaspoon cinnamon
- Pinch of Himalayan salt
- Berries and toppings of your choice
- Sterilise your jar by pouring boiling water into it and allowing it to sit for at least 5 minutes.
- Mix all of the ingredients except for your toppings in the jar and stir thoroughly. Let it sit for a couple of minutes, then stir again. Place the lid on it and refrigerate overnight.
- When you are ready to enjoy your overnight oats, place your toppings on-top and enjoy!
You can either scoop them out into a bowl or enjoy on the go!
“No one else is going to make you happy until you are happy with yourself first”
February as we know it, is the month of love which for some can be quite depressing, it’s a short month which can also sometimes feel like longest month of the year due to the long dark, cold and grey days!
The way I see it, is we have two options this month – to go through the month with a negative mind-set, feeling miserable and depressed or we can embrace this month as one step closer to spring, challenge our mind-set and learn to be happy with what we have already got.
Whether you’re single, married, a mum, a teenager, male or female we can all embrace a little bit of self-love in our lives. So, ask yourself what it is that you really like to do? How do you switch off? What do you wish you had more time for? Really think about these questions and set yourself the task of being a do-er this month, not a dreamer.
Time to make a change this February and learn to look after yourself, learn to say no and schedule in some ‘you time’ each week whether that be having a bath, going for a walk without your phone, taking yourself out for a nice meal or reading that book you always wished you had time for.
Make a change this month, do it for you and no one else!
I have fallen head over heels for mushrooms lately, oh my they are so yummy especially when they are whipped up with some garlic and thyme! Mmmm Mmm!
Mushrooms are high in antioxidants, selenium and vitamin D and B.
This is such an easy recipe which takes a matter of minutes to make. I have served this as a side dish to dinner or even on-top of some smashed avocado on toast for breakfast – the dream.
- 300 grams mushrooms (I used portobeliini)
- 1 clove of garlic
- 1 tablespoon olive oil
- ½ tablespoon tamari
- 2 tablespoons coconut milk
- 6 sprigs thyme leaves
- Cracked pepper
- Wash the mushrooms and slice them.
- Heat up the olive oil in a sauce pan over a medium heat, add in the garlic and mushrooms and cook for a few minutes.
- Next place in the coconut milk, tamari, thyme leaves and cracked pepper.
- Allow to cook for a further few minutes until the liquid has slightly evaporated.
- Serve with some additional fresh thyme and season with salt and pepper if it needs it.
I make these burgers whenever I have leftover quinoa, they are so easy to make and a great meatless option that still contain a lot of protein within them. I love serving them with some homemade caramelised onion, sweet potato chips and a dollop of paleo mayo!
Makes 8 large patties
- 1 can chickpeas, drained
- 1 cup Flahavan oats
- 2 teaspoons ground cumin
- 2 teaspoon ground coriander
- ½ teaspoon cayenne powder (optional)
- ½ teaspoon of Himalayan salt & black pepper
- 2 cups cooked quinoa
- 1 large carrot grated
- ½ large zucchini, grated
- 1 small onion, finely sliced
- 2 garlic cloves, crushed
- 1 free range egg
- 1 tablespoon Dijon mustard
- 1 tablespoon good quality balsamic vinegar
- Zest of 1 lemon and juice of ½ lemon
- A handful of parsley, chopped
- ¼ cup coconut flour
- Olive oil to cook
- Prepare all your ingredients before you begin.
- In a food processor add the drained can of chickpeas with the ground cumin, coriander, cayenne pepper, salt, black pepper and oats and blitz until it is a smooth paste.
- In a large mixing bowl, place the 2 cups of cooked quinoa, lemon zest and juice, carrots, zucchini, onion, garlic, mustard, balsamic vinegar, egg, parsley and coconut flour. Give it a big stir and then add in the chickpea mixture from the blender.
- Make sure all the ingredients are well combined.
- Divide the mixture into 8 equal portions and shape each portion into a patty.
- Place the patties on a piece of baking paper, cover and allow to sit in the fridge for an hour before cooking. Chilling the patties will help them hold together during the cooking process.
- Once refrigerated, remove from the fridge and place the patties in a hot saucepan with some good quality olive oil. Allow to cook on a medium to low heat for about 4 minutes each side!
- Serve on a bed of rocket with your favourite chutney and mayo!
Waking up in the morning is something that a lot of people struggle with, I certainly used to. These days, I am up between 5-6am every week day and I can truthfully say I tend to bounce out of bed even during these cold winter months. I don’t let my mind begin to even think ‘its 5am I should still be asleep’ because that negative mentality is not healthy for myself or my day ahead.
I do however, have a few things I do each morning to help the process and easier one. Below are my top 6 tips to help you rise and shine in the morning.
- Get some good Zzz – Ensure you get a good night sleep by going to bed at a decent hour. Try turning off the TV 30 minutes before bed and picking up a book instead. I don’t allow my laptop in bed with me nor do I have a TV in my room because even though you may find you can fall asleep in-front of a screen, your sleep will most likely still be affected preventing you from getting a quality night sleep, making waking up a lot harder to do!
- Do not hit the snooze. Whatever you do, do not snooze – it does more harm than good. An extra 15 minutes in bed will more often than not leave you feeling groggy! I like to use the 5,4,3,2,1 method. As soon as your alarm goes off, count down in your head 5, 4, 3, 2 and then jump out of bed on the 1. You will feel so much more energised!
- Rehydrate immediately. After a long nights sleep, your body will be thirsty. I like to have a warm glass of lemon water mixed in with some apple cider vinegar each morning to help kick-start my digestion, quench my thirst and get some nutrients into my body!
- Don’t scroll through social media until you have gotten up and done something that day. Don’t make scrolling through your phone the first thing you do in the morning as it really isn’t a healthy habit for you or your mind. Endlessly scrolling can also waste a lot of precious time first thing!
- Stretch & Breathe – By stretching first thing in the morning you are instantly improving your brain activity by increasing the blood flow to your brain which helps to sharper your concentration, circulation and energy levels! Stretching each day is also a really great way to improve your flexibility and mobility.
- Make your bed – Making your bed in the morning is such a small task however it can make such a big difference to your day ahead. I love the small feeling of accomplishment when the bed is made and my room looks clean and tidy! A decluttered space makes for a decluttered mind.
So, start incorporating these healthy habits into your morning routine to help you kick-start your day on the right foot!
If you want to serve a dish with that ‘wow’ factor than this is the dressing you need! It will make anything taste delicious and will leave you wanting more. The best thing about this recipe is you really can’t stuff it up!
Drizzle this sauce onto any Asian inspired stir-fried dishes, salads, chicken and fish to really enhance the flavours or even over a classic San Choy Bau recipe – yum!
- 4 tablespoon white miso paste (Clearspring)
- 2 tablespoons tahini
- 3 tablespoons sesame oil
- Thumb size knob of ginger, grated
- 1 tablespoon tamari
- 1 tablespoon good quality balsamic vinegar
- 4 tablespoons warm water (you may need more)
- Few drops of liquid stevia or honey
- Zest and juice of a lime
- 1 tablespoon sesame seeds
- 1 teaspoon chilli flakes
- Combine all ingredients in a large sterilised jar and give it a good shake to make sure all the ingredients are well combined.
I like stocking the fridge each week with delicious, easy to make, healthy sauces which are guaranteed to make any meal taste ridiculously tasty! This week, I have made my very own Satay Sauce which tastes so yummy over anything.
Give it a go and let me know how you find it.
- 70grams pure crunchy peanut butter (I like Pip & Nut)
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon oat milk or any milk
- 1 tablespoon tamari/soy sauce
- 1/2 tablespoon grated ginger
- 1 teaspoon chilli flakes
- 1 spring onion, finely chopped
- 4 tablespoons warm water
- a few drops of liquid stevia or honey (optional)
- salt & pepper to season
- Combine all ingredients together, once all mixed through place the Satay sauce in a sterilised jar and keep refrigerated.
If you are heading to Perth for a holiday and want to keep in shape, then I have got you covered with the best fitness classes around Perth outlined below! If you live in Perth and haven’t yet tried these awesome classes then I’d get your bottom into gear and give these studios a go!
Bodies By Ryan (@bodies_by_ryan)
Top of my list and for a good reason, it was the one place in Perth I found myself constantly returning to. Gyms can be very intimidating places for some – even for me – but Ryan and the team are so welcoming. You can tell Ryan is extremely passionate about what he does, not only does he know every single one of his members along with their likes and dislikes but he goes above and beyond in pushing them accordingly.
Ryan offers circuit based classes as well as strength and conditioning classes which are all really well thought out and planned in advance. Just take one look at Ryan’s Instagram account (@bodies_by_ryan) and you will instantly see the hard work and dedication he puts into his clients, from their training to their nutrition.
There is a real sense of community at this gym and I met some very lovely people whilst attending the classes here.
If you want a challenging workout and to transform yourself then look no further – this is the place for you!
MVMT Society (@mvmtsociety)
A ‘new’ style of mat pilates, one that is guaranteed to get your body hurting in places you didn’t know were physically possible. Each class is held with such professionalism. The classes always start and finish on time and are instructed with fluidity. Elise manages to give attention to everyone in the class, correcting their form along the way whilst cueing the next move in a very clear manner. Leave the class feeling like you have seriously worked your core and glutes, grown an inch taller and re-aligned your body. Love it!
Bike Bar (@bikebarfitness)
A cardio party on a bike. For those of you who don’t know, I really love my spinning classes so I was really looking forward to getting my behind on a bike again as it had been a while!
So, I decided to book myself into an early morning class at Bike Bar as I had only heard great things since they opened in November. I walked into the studio for my first class looking a bit lost and clearly had ‘first timer’ written across my forehead but not to worry as the lovely owners, Lauren and JD were quick to introduce themselves and show me around their beautiful studio.
Zara was the instructor for the class, she had a killer playlist which made the class so much fun, she really knew how to motivate everyone whilst keeping the energy in the room really high. The class was such fun that it was over before I knew it – 45 minutes of cardio, the best way to start the day!
Fierce Fitness Australia (@fierce_fitness_austalia)
If you want to get your sweat on then head to Fierce Fitness Australia for a boxing or a strength and conditioning class. The classes here are great and are targeted at all fitness levels. Starting the class off with some skipping, then onto boxing drills and combinations which are designed to build strength, get you sweating and de-stressed before finishing with some core strengthening exercises. I had an awesome class with Brad who I would highly recommend!
Cardea Pilates (@cardeapilates)
Cardea pilates is a beautiful new reformer pilates studio which offer dynamic classes to help strengthen and elongate your body. Em was an amazing instructor, her classes focus on integrating more dynamic forms of exercise into the practice, meaning that they are more demanding than your usual reformer pilates classes. Improve your strength, balance and flexibility all in the one class! The studio is fresh, clean and is filled with beautifully scented candles.
Movement hub (@movementhub_hilton)
The classes at Movement Hub are great if you want to improve your technique in strength based exercises and movements. The trainers have such great knowledge and will be able to help you improve or even help start your strength based journey. The classes here are for everyone, so don’t be intimidated by Olympic lifting or Crossfit style workouts, the team will help you reach your potential as an individual.
The great outdoors – (Jacobs ladder, Kings park, beach walk)
When in Australia, get active outdoors! You don’t need to spend your money to keep fit and healthy in Perth. With its breath-taking coastline and beautiful parks, Perth has something for everyone. Go for an early morning swim or jog along the beach, a walk through kings park and if you’re really up for a challenge (with a view I might add) then hit Jacobs ladder which is a set of steps on cliff street in Kings Park, 242 steps from the top to the bottom – work on your stamina and try and do as many rounds as possible.
Revolution sports is an affordable gym with various locations around Perth – they even offer indoor cricket! They have a wide range of equipment suited to everyone’s different training styles and the staff are always so helpful and friendly.
Other studios in Perth that I really enjoy and haven’t mentioned here are 5th Element fitness, Core Focus Pilates, Pure Moves, Box and Bike, Power living yoga, LA Fit and Goodlife health clubs for another gym. As you can see – spoilt for choice and no excuse not to get up and get moving!
(Pictured here is Tamara Yoga and 5th Element Fitness)
Turmeric lattes along with beetroot lattes are becoming more popular in London and are almost the norm now amongst cafes – I can totally see why too! If you haven’t heard of them before, they are sort of like a chai latte but way better if they are done right.
If you haven’t yet heard of the amazing benefits of turmeric, let me educate you. Turmeric has been used in India for thousands of years and is considered a medicinal herb. Turmeric has many health benefits including powerful anti-inflammatory effects, easing joint discomfort, curbing indigestion and heartburn, boosting immunity as well as protecting the heart and brain!
My golden milk recipe couldn’t be easier, most of you will also already have all the ingredients on hand in your pantry and if you don’t then the spices will probably cost the equivalent of 2 lattes to purchase from your local supermarket.
Turmeric lattes are the perfect caffeine free warming drink to get anyone through these cold winters days. My recipe will make a rather large batch of turmeric latte mix so you can have it on hand throughout the week!
Give this recipe a go next time you want a yummy, caffeine free alternative which will be sure to boost your immune system and leave you feeling warm and fuzzy inside.
- 2 tablespoon Turmeric
- 2 tablespoon Cinnamon
- 2 tablespoons Coconut water powder
- 1 & 1/2 tablespoons Ginger
- 1 teaspoon ground nut meg
- 2 teaspoon Vanilla powder
- A pinch of Himalayan Salt
- A pinch of ground black pepper
- Choice of milk – I love it with coconut milk!
- Stevia or your choice of sweetner to serve
- Place all of the ingredients in a jar apart from the coconut water and sweetener, mix the ingredients through thoroughly until all combined.
- To make a warming mug turmeric latte, simply spoon out 1 tablespoon of the mixture and place in a saucepan, heat through with the equivalent of a mug full of your choice of milk and a dash of sweetener – be careful not to boil the mixture.
- Store the mixture in a sterilised jar so you can use it throughout your week.
- Serve in your favourite mug and enjoy!
This blog edition has been prepared in collaboration with Lucy Thomson (@lifestylelucypt). Lucy is a rising star on the London health and fitness scene. She is a qualified personal trainer, foodie, blogger (www.lifestylelucy.net) and a health and fitness editor to boot.
Over the series of 5 short videos I am going to offer some great drills for improving shoulder mobility and more importantly, your performance when it comes to snatch and clean and jerk.
* For the full blog & to view the 5 videos please head over to the Solid Athletix Website *