Healthy Tips

A healthy start to 2019

Posted on

I hope everyone had a fabulous festive season.  Now that we are all starting back into a normal routine it is a great time to start some healthy habits for 2019.

I am always here for all of your weight loss needs, I still offer the amazing HCG Homeopathic Diet and will be releasing a new program early in the year, which is very exciting.

Here is a little recipe that I have been enjoying over the summer – “icecream”without the guilt.  It is dairy free, gluten free, refined sugar free and vegan friendly.  Also super easy and tastes amazing!!

BERRY ICECREAMberry icecream2

  • 1 frozen banana
  • 1/2 cup frozen berries
  • 1 teaspoon cacao powder
  • 1 tablespoon raw honey (or rice malt syrup – vegan)
  • squeeze lime juice

METHOD

Place all ingredients in a high powered blender or food processor.  Blitz…

Scrape down the sides and blitz again.  Repeat process until a smooth icecream consistency has been achieved.

You can freeze unused portions to eat later – simply remove from freezer for about 15 minutes  to soften slightly.

 

Hemp Power Balls

Posted on

Hemp seeds are packed with essential fatty acids, are a great source of protein and contain high amounts of vitamins and minerals.  They are a great addition to any eating plan.Hemp power balls2

INGREDIENTS

  • 150g almond meal
  • 50g hemp seeds
  • 1 tablespoon raw cacao powder
  • 1 teaspoon vanilla
  • 1/4 teaspoon cinnamon
  • 1 tablespoon coconut oil
  • 1 tablespoon raw honey
  • 4 fresh dates (pits removed)
  • 1/2 cup desiccated coconut for rolling

METHOD

Place all ingredients EXCEPT coconut in a food processor.

Blend until a sticky dough forms. If mixture is still crumbly add hot water, 1 tablespoon at a time until mixture becomes sticky.

Measure out 30g portions of the mixture and roll in desiccated coconut using wet hands to help the coconut stick.

Place balls in an airtight container and store in the freezer.

Makes around 12 balls.

 

HEALTHY SPREADS

Posted on

If you have gone to the effort to make some beautiful healthy breads you don’t want to ruin it by using the wrong spread.  Simple mashed avocado is perfect but here is a couple of spreads to make things interesting.healthy-spreads2

MACADAMIA AND COCONUT BUTTER

Take 1/2 cup unsalted macadamia nuts (preferably activated) and 1/4 cup flaked coconut.  Blitz with a pinch of sea salt in a food processor, scraping down the sides until a smooth butter is formed.

Store in the fridge and remove a few minutes before serving to soften.

 

BERRY CHIA JAMbread-with-nut-butter-and-jam2

Take 2 cups of mixed frozen berries, whichever you have available.  Place in a saucepan with 2 pieces of lime zest.  Bring to boil then reduce heat and simmer until berries have softened.

Place berries in a blender, remove zest and blitz until required consistency is achieved.  Pur into a glass jar and add 2 tablespoons of chia seeds.  Allow to cool and allow chia seeds to expand for about 2 hours until serving.

Store in fridge.

 

 

 

Spring has Sprung

Posted on

Good bye Winter and hello Spring!spring clean

During a long winter it is common to fall into some bad eating habits.  So it is time to say goodbye to comfort foods and welcome fresh and colourful foods and new found motivation.

My 5 top tips to get you started for spring are;

  1. Cut the sugar – beware of hidden sugars that are hiding in processed foods
  2. Increase greens – aim for half of your plate to be green alongside good quality protein and fats.
  3. Add more colour – experiment with a new season vegetables that you haven’t used through winter
  4. Drink, drink, drink – clean, pure water is best.  Add a squeeze of lemon or lime to start the day
  5. Stop snacking – if your meals are well balanced then you shouldn’t need to snack in between.

If you need some motivation or would like to book in for a spring clean please don’t hesitate to contact me.  I am always here to help.

Karen

 

Intermittent Fasting

Posted on

Intermittent fasting is a popular health trend which I often get asked about. I have put together some information that can answer some of the common questions.IF.jpeg

The main health benefits of intermittent fasting are;

Weight loss – intermittent fasting can help you lose weight
Insulin resistance – helps protect against type 2 diabetes
Inflammation – reduced inflammation can prevent many chronic diseases
Heart Health – may reduce LDL cholesterol and blood triglycerides
Cancer – studies suggest IF may reduce risk of some cancers
Brain Health – may aid grown of new nerve cells and prevent against degenerative disease
Anti-Aging – studies show IF could increase lifespan.
Intermittent fasting is a term for eating patterns that revolve around periods of fasting and eating.

Three popular methods of Intermittent Fasting are:
1. The 16/8 Method – also known as the Leangains protocol. This regime involves fasting for (14 hours women) and (16 hours men) and then “feeding” for the remaining 8 to 10 hours. You would restrict your daily eating period to 8 hours. You would feed your body from 1pm through till 9pm at night. For example you would skip breakfast then have lunch at around 1pm and dinner at the usual time. This routine is performed daily.

2. Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week.

3. The 5:2 Diet: This involves consuming 500-600 calories on two non-consecutive days of the week.
Intermittent fasting is not for everyone and not all methods are suitable for each individual. If you are interested in trying IF I would start with the method that most appeals to your lifestyle.
If you are underweight, or have a history of eating disorders then you should not try intermittent fasting.
Some women do not respond well to intermittent fasting due to their hormonal makeup. Bottom line is going without food for short periods of time will not do you any harm but if you have any underlying health issues you should consult your health professional before beginning.

Follow me on Facebook & Instagram

Posted on Updated on

Discover new and exciting places to eat out in a healthy way
Discover exciting places to eat out in a healthy way
Recipes for quick and easy meals and snacks
Recipes for quick and easy meals and snacks
Tips on breakfast, lunch and dinner ideas
Tips on breakfast, lunch and
dinner ideas

 

 

 

 

 

 

Visit my Facebook page for more healthy tips:

images

Apricot Breakfast Balls

Posted on Updated on

INGREDIENTS

Apricot Breakfast Balls
Apricot Breakfast Balls
  • 3/4 cup rolled oats
  • 1/3 cup sesame seeds
  • 1/3 cup coconut
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla powder
  • 2 x medjool dates (remove pit)
  • 6 x dried apricots (sulphur free)
  • 2 tablespoon coconut oil
  • 1 tablespoon cashew paste
  • 1 tablespoon rice malt or honey
  • 2 tablespoons water (if necessary)
  • Desiccated coconut for coating

METHOD

Combine oats, seeds, coconut and vanilla in a food processor and blend until roughly chopped.

Add dates, apricots, cashew paste, coconut oil and rice malt. Blend until mixture comes together, add water if required. Mixture should be sticky.

Roll into bite size balls and roll in desiccated coconut.

Makes about 12 balls. Put in an airtight container in the freezer to keep their chewy texture.