In my recent article of Whole Life Challenge, 6 Healthy Ways to Feel Awesome in Time for Spring Break, I touch on a few things that you can do to reset your body and your habits so spring and summer find you out in the world, feeling active, happy, confident, and healthy.
These include:
- Drinking Lots of Water
- Limit Fatty Meat and Dairy Products
- Avoid Breads and Processed Carbs
- Move Your Body
Hopefully you find the tips in this article really helpful to reset!
You'll never look at bananas the same way again after discovering the health benefits and reasons to add them to your diet! Did you know Bananas can help to combat depression, relieve morning sickness, protect against kidney cancer, diabetes, osteoporosis, and blindness. Plus they can even cure the itch of a mosquito bite and put a great shine on your shoes. Bet you didn’t know that!!
Facts your probably didn’t know about bananas….
Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin -- the happy-mood brain neurotransmitter.
Improve your mood and reduce PMS symptoms by simply eating a banana, this regulates blood sugar and produces stress-relieving relaxation.
Bananas can act as a prebiotic, helping to stimulating the growth of friendly bacteria your bowel. Plus they also produce digestive enzymes to assist in absorbing nutrients.
Bananas can make you smarter and help with learning by making you more alert. TIP: Eat a banana before an exam to boost your level of potassium.
Eating a banana can lower the body temperature and cool you during a fever or on a hot day. Perfect for Summer!
Last but not least, bananas are the ultimate snack for on the go plus super affordable! They always readily available and can be used for smoothies, fruit salads and baking!
INGREDIENTS
- 1 banana
- 2 eggs
- 1 scoop of protein powder
METHOD
Combine all ingredients in a blender. Lightly spray a medium non-stick frying pan with oil and heat over medium heat. Spoon 2 tablespoons batter into pan and spread out evenly. Repeat with remaining batter. Cook for 1–2 minutes or until golden. Serve with fresh berries and greek yogurt.
New Year, new goals, new habits! The new year is an exciting time for change! As we look forward to the year ahead we look to replace bad habits with better ones to help improve every element of our lives! By nature we are creatures of habits! Don’t get me wrong not all habits are bad! Good habits like regularly exercising and meal prep can form a foundation to a healthy life but its the bad habits such as over-eating on the weekend can sabotage your health without even realising!
So whether you’re battling through a dry January or trying to get over the holiday food hangover, here are a few quick tips to break free of unhealthy habits!
Remember the choice is yours! - Are you reaching for the third cup of coffee or piece of chocolate out of habit? No one “has” to do anything. Think of your “why” before making decisions.
Recognise the ritual and make it healthier - If you view food as a reward, try to replace it with a treat, such as a short walk, a warm bath or 10 minutes of relaxing yoga
Create a rest routine - Make sure you look forward to getting into bed at night. Turn it into an experience you love, turn your phone to “do not disturb”, light a candle, read a relaxing book and learn how to wind down naturally without technology!
Make smart choices - Start with small, achievable goals. When you go out for dinner eat choose fish or lean meat with vegetables and have a cup of mint tea after dinner instead of dessert. REMEMBER: simple, small changes can make a huge difference!
Savour every moment, say “Cheers!” - Celebration and delight are incredibly powerful tonics. If you have some sweets don’t stress yourself out with guilt. Own it, trust yourself not to eat the whole pack, enjoy the celebration and then move on.
Are you are looking for guidance on breaking your habits and focusing on making 2018 a year of improving your health & fitness, then I would love to hear from you! Send an email to sophia@sophiafit.com for more info! Also make the most of my New Year Bundle Special where you receive both my Nutrition eBook & 7 Day Meal Plan! Subscribe to receive the 50% off discount code here!
The beginning of a new year is such an exciting time! It is time where you can ultimately reset and create new goals to smash throughout the year! Don't get me wrong I love the holidays but in most cases they are not necessarily great for our waistline!! In 2018 I want to be your mentor, your inspiration and your friend to help you with your health & fitness goals!!
I know a lot of you want to make positive changes to your health to kick off the new year so I am offering both my Nutrition eBook and my 7 Day Meal Plan for 50% off!
Subscribe to my newsletter here to receive the special code for 50% off My New Year Bundles! This is only available for the month of January!
These books still offer loads of recipes and my basic philosophy on eating for weight loss including what you eat, when, how much and why, and other factors that affect your health and weight loss potential.
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 **
Macro Bowls are not only super easy to make but jam packed with nutrient dense veggies, fruits/carbohydrates, healthy fats, and quality proteins! They are perfect for people who are time poor, constantly on the go or busy running around after your kids! The best thing about Macro bowls is there is no secret recipe or rules, you can literally add as many macronutrients as you desire!
Here's a quick breakdown on what makes the perfect macro bowl:
Greens | Spinach, romaine, arugula, kale, micro greens, sprouts etc.
Proteins | Keep it plant-based by choosing proteins such as tempeh, beans, quinoa and lentils or animal based protein such as salmon, tuna, chicken, turkey mince or eggs!
Healthy fats | Avocado, olive oil, nuts, seeds
Veggies | Carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower or any other veggies that tickle your tastebuds!
Carbohydrates | Sweet potatoes, quinoa, brown rice, wild rice, beans (starchy-protein), corn and peas (starchy veggie). Key is to pick slow releasing carbohydrates to help you sustain your energy throughout the day!
Fruits | Strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.
Add-ons | Fermented veggies like kim chi or sauerkraut, homemade hummus..
Dressing | Keep it super simple with lemon juice and a dash of extra virgin olive oil or try my favourite combo of dijon mustard, tahini, lemon and apple cider vinegar!
My Favourite Macro Bowl Recipe!
This Macro bowl combo proteins packed & of course delicious!
INGREDIENTS
- 350 grams skinless chicken breast
- 1/3 cup uncooked quinoa
- 1/2 cup of green beans
- 1/2 cup of broccoli
- 1/2 avocado sliced
- 1/2 cup of sweet potato peeled and cubed
- 1 clove garlic minced
- 1 tbsp Tamari
- 1 tbsp sesame oil
- 1/2 tsp sesame seeds
INSTRUCTIONS
1. Preheat oven to 180c
2. Cook quinoa
3. Toss sweet potato in half of the sesame oil and place on lined oven tray. Cook for 20 minutes until golden.
4. Dice chicken and mix with garlic and tamari. Cook in hot frypan with the rest of the sesame oil until cooked through.
5. Steam the greens on the stovetop or in the microwave until tender crisp.
6. Portion the chicken, quinoa and veggies into bowls.
7. Sprinkle with sesame seeds and serve.
