Blueberries

Blueberries, sweet morsels jam packed with vitamin C, K & B6, folate, potassium, fibre, manganese and antioxidants! Often labelled as a superfood, blueberries are low in calories and incredibly good for you plus super convenient snack for when you are on the go!

Instead of throwing loads of facts at you about Blueberries, I’ve picked my favourite and I think most beneficial facts about Blueberries!!

They are the King of Antioxidant Foods! 
The antioxidants in blueberries help to protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer. They contain even more antioxidants than green tea, and that speaks volumes about their nutrient density!

Help with weight loss!
As blueberries are rich in fiber and low in calories, this makes them an ideal snack to have in-between meals for those who are seeking to lose weight. Blueberries are rich in soluble fiber, which are the type of fiber that dissolves in water. Soluble fibers slow down the process of digestion, which in turn keeps you feeling full for a longer period of time therefore keeping those hungry pains at bay! Combine 1 cup of natural yogurt with 1/2-1 cup of blueberries and you have the perfect 3pm snack!

Powerful Skin Food
Blueberries are good for your health both internally and externally. Being rich in Vitamin A and vitamin C, blueberries nourish your skin from the inside out! Eating blueberries helps heal sun damaged skin, reduce dark spots and reduces puffiness in the skin due to its anti-inflammatory properties. 

Moisturizing Blueberry Mask

1-1/4 cups fresh or thawed blueberries, pureed (blender or other method)
1/2 cup raw or organic milk (full fat)
1/2 cup oatmeal, processed to fine powder in a blender)
1/8 cup virgin olive oil
1/8 cup raw honey

Mix well, apply to face and leave on for 15 – 20 minutes.
Refrigerate and use the remainder for up to 1 week.

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How to Avoid The Easter Binge!!

With easter just around the corner it’s difficult to avoid the “holiday” binge: chocolate, hot cross buns….You eat until you feel sick, indulge in the sugar high until the guilt kicks in and you hate yourself for it days later? Does this sound familiar! Well this year is going to be different! Here are a few quick tips to help you avoid the guilt!

Prepare a healthy version of your favourite food – If you cannot resist enjoying a hot cross bun or two lathered in melted butter then why not opt for a “healthified” version without all the sugar! See recipe below!

Make a Plan of Attack – on the day before you get to an event or party, create a plan of attack! Decide how much of what you are going to have and make sure you stick to it!! Also by making the promise with yourself to not feel guilty as you will be get back to eating like normal the next day!

Hydrate!! – Water can help you curb cravings for bad foods. Often, when you feel like your body is longing for foods, all it really needs it water. Your hunger signals can easily get mixed up.

Limit the booze - we all know that feeling when we’ve had a few champagnes, our judgement becomes clouded and we find ourselves reaching for the second or third piece of cake! Pace yourself this Easter, and hydrate yourself with a fresh coconut water or sparkling water with lime!

Get Moving - Exercise is not about punishment or “making up for” what you’ve eaten. Do it because it feels good and keeps you in a happy, healthy routine.

Healthy Hot Cross Buns
(Makes 10)

Ingredients:
250g wholemeal flour (can substitute for almond meal)
1 tsp cinnamon
½ tsp ground ginger
1 tsp baking powder
¼ tsp baking soda
½ cup raisins or golden sultanas
½ cup dried chopped apricots
½ cup milk of your choice
2 tbs p pure organic maple syrup or raw honey
2 ½ tbsp coconut oil
2 eggs (one for glaze)
1 tsp lemon juice
½ tsp vanilla extract
½ orange, zested
Optional Sweet tooth: Add 50 g 85% dark chocolate, chopped

For the cross:
1 egg white
1/4 cup desiccated coconut

Method
1. Preheat the oven to 180C and line a baking tray with baking paper.
2. Place the flour, cinnamon, ground ginger, baking powder, baking soda, currants (or sultanas) and apricots in a large bowl and combine.
3. Place the milk, maple syrup or honey, coconut oil, lemon juice, vanilla extract, orange zest and one egg in another large bowl and whisk until well combined and a little ‘fluffy’.
4. Add the wet mix to the dry ingredients and fold through gently until just combined and a sticky dough forms.
5. Lightly dust a clean bench with flour, place dough on bench and using floured hands form the dough into round buns. Then place the buns on the prepared baking tray.
6. Whisk the second egg, and using a pastry brush, lightly brush the top of the buns.
7. For the cross: whisk egg whites and desiccated coconut. Drizzle over unbaked buns in a cross shape with two spoons or using a piping bag.
8. Bake in the oven for 15-20 minutes or until golden brown and cooked through. ENJOY!

4 Quick & Easy Breakfast Ideas

Breakfast truly is the most important meal of the day as it breaks your overnight fast and kick starts your metabolism! So starting your day with a nourishing meal with set the tone for your day ahead. Here are my favourite brekky options that are super quick, easy and healthy!

Protein Smoothie
I love my Banana & Strawberry smoothie to kick start my day! Add a scoop of protein powder and top with crushed nuts, seeds for an extra boost! Check out my recipe HERE

Granola Parfait
Combine 1/2 cup of organic unsweetened greek yogurt with 1 cup of berries, a 1/3 cup of granola and a tbsp of chia seeds.

Easy Peasy Scrambled Eggs
All you need is 2 eggs 1/4 cup of unsweetened almond milk, 1/2 cup of sliced mushrooms and 2 handfuls of spinach. Whisk together and add to a pan lightly coated in coconut oil. Stir the eggs intermittently until they are light and fluffy!

Egg Bowl
Saute your favourite greens (such as spinach, kale) in olive oil or coconut oil with a sprinkle of chilli flakes until slightly wilted. Add sautéed greens to bowl with two eggs (poached, fried or boiled), 1/4 of an avocado and a sprinkle of slivered almonds.

Only a few more days until my 50% Special on my New Year Bundle ends! Enter the discount code “NEWYEAR50” at checkout! Offer ends Wednesday 31st of Jan at midnight!!

Lifestyle Camp February 2018, St Augustine!

I have just launched My Lifestyle Camp for 2018.
I am already excited about this one since I know I will be getting away from the Winter Blues and meeting more amazing ladies. This camp will be held in St Augustine instead in a quaint beach side town. The
house is right on the beach overlooking some stunning ocean views. The Lifestyle Camp dates are Feb 25 until March 2.
Learn more HERE.

I am offering a early bird special until December 31. If this is something you would like to do please email me to book your spot or for any questions. sophia@sophiaFIT.com.

**50% deposit required to reserve your spot. Payment plans available upon request **