Rise and Shine

Food

Oats almost too pretty to eat…almost.

I topped it off with homemade chocolate hazelnut spread
Super simple to make!
Just grab a small bag of hazelnuts (roasted gives a richer flavour)
Blitz them in a food processor until the oil is released (when it goes from a almond meal texture to a sticky one)
Then add chocolate powder and a bit of Stevia or sweetener.
Add a pinch of water if it is not smooth enough. And bam there you have it

Satisfying Cravings

Food, Lifestyle

Here’s my amazing and yummy post run breakfast.

Adding dark chocolate pieces to the meal has been a lifesaver for me especially when my sweet tooth comes into full swing! Instead of reaching for a chocolate bar or a doughnut I’m already satisfying my cravings early on in the day and I’m set to eat well.

Try it today! Add a few squares of the darkest chocolate you can handle ( I admit some can be real bitter) and watch it melt!

Perspective

Lifestyle

~ Life Update ~
It’s amazing how quickly you can turn things around.
Looking back to earlier this year, I never would have thought I’d be feeling damn good about everything.
Today I went on a mini shopping spree and was mind blown when I realised that I was not getting anxious about spending money. Previously I wouldn’t have allowed myself to buy something I really liked purely because of how much it cost, or because I had already spent money that week.
This week uni has been increasing the load and the time demand has increased, but found I was better able to prioritise, think clearly, and work efficiently. Previously I would have put ‘me time’ on hold, and locked myself to my desk trying to get everything done, often resulting in stress and anxiety taking over my mind and stopping me from concentrating properly.
This week I decided it was time to set a goal for myself, with a time limit and a structured plan to achieve it. I want to run a half marathon. I now feel ready to do this. I now feel ready to work on myself, and move on from things that were holding me back.
If you feel out of place right now, or like everything is over whelming, or like you can’t stop the negative thoughts. It’s going to be okay. You might not see that now. But it will be okay. I’m not saying it will be easy, but if you do a little bit everyday to try and get better, one day you’ll wake up and realise that you are better.

Super Strawbs

Uncategorized

Pre workout snack
Lets talk about Strawberries
This little fruit has a power-punch of good vitamins
Not only is it right in Vitamin C, but it’s got a decent amount of Folate which is used in pregnancy to prevent Neural Tube Defects. 100g of strawberries contain roughly 9% of the RDI!
It also has a compound called Lutein which gives the berry it’s red colour. This can assist with eye health among with other functions.
Now that Spring is just around the corner, and the weather is clearing, grab a punnet and eat up!

Resources

– foodstandard.gov

– nrv.gov

Snacking! …Again?

Food, Lifestyle

Have you ever wondered how much you’re really eating? Have you ever thought that you weren’t being honest to yourself?

Personally, I didn’t think that. I thought I had my meals and snacks and because I’m a little more nutritionally aware than the general population, that that was that.

Until I started a meal diary, jotting down the types of foods I’m eating (I don’t always record the quantity), but also recording the time I’m eating, and how the day of eating made me feel (physically as that is why I’m recording – but that’s a different story).

I’m only a few days in, and the results are shocking!
I am a snacker. Full-fledged small bites to eat in a small time-frame. I previously thought that I had around 4-5 meals a day, but from what I’ve recorded i’m eating 6-8 times. and most of those are smaller snacks in and around my larger meals.

So what does this mean?
It means that I have more of an ability to over eat and give my body more energy than it needs. I.e I have more potential to gain weight than loose weight, purely because I am not controlling the energy consumption of each meal (I don’t track calories).
What can I do about it?
I can ensure that the larger meals I have satisfy me for longer periods of time (3-4 hours rather than 2 hours).
I could also add more structure to my day, so instead of grabbing a quick snack because I’m not sure when I’ll be eating next , I can roughly plan out when and what I’ll be eating.

If you think this is something you do, I recommend that you write down everything you eat. Also, so you don’t underestimate/forget things, write it down at two points in the day (midday and before bed).
This can be recorded in your notes on your phone, in a word document on your laptop, or trusty pen and paper.

Empty Fridge Cooking

Food

We’ve all been there, knowing you should do the food shop but can’t get there today. What to eat tonight? Take out again? Not this time.

This meal is something to whip up to prevent food waste, save money, and still keep to your healthy eating goals.
It’s tasty and also went from fridge to plate in 30mins!

Makes 4.

Ingredients
• 1 onion
• 1 carrot
• 1 can chickpeas
• 1 can tomatoes diced
• 500g chicken mince

Throw these into a pan with whatever Italian herbs you have.
And then cook up whatever pasta is hidden in the cupboard.
Top it with Parmesan cheese and you’ve got yourself a good ol dinner.

Get The Grind – A Full Body Workout

Lifestyle, workout

Not every session is a great one, it’s how you deal with it that matters.
Feeling weak, unmotivated, and like you want to quit your workout is normal. Everyone goes through it from time to time, and taking a rest may make you feel better. But if you gave up every time you felt this way, your goals are just going down the drain. So what are you going to do about it?

This session I started off with squats and was getting disheartened because the weight I was using was feeling super heavy when I thought that it is normally fine for me. I wanted to stop then and there. I wanted to go home and convince myself that I was feeling under the weather.
That’s when the mental battle stepped in. The battle which made me realise that I have goals to achieve. That the only person who will get these goals is me. No body is going to do it for me.
So what do I do? I accept that I’m not as strong today. And keep going. The weight at which you use is not as important as actually being there putting in the work. I put on a song which gets me ready to grind, and I get it done.

Don’t listen to the voices in your head telling you that you can’t do it. Because you can. You are strong. You are tough. You are worth it.

This was my entire workout, give it a go for a full body strength session!
5 mins warm up
4X12 Barbell squats ss. 4X5 pull ups
4X5 Deadlifts
3 round circuit
– 20 Lunges
– 12 DB press
– 20 KB swings
– 12 Push ups
Then abs – 3X20 crunches ss. 3X20 leg raises.
Don’t forget to stretch 🙂

Remember that to achieve your goals, whatever they may be, you might have to work through the times you don’t feel like it, the end result will be worth it I promise.