Hearty Oats

Protein-packed, full of fiber and low on fat, oats are designed to boost your energy levels and help you lead a healthy lifestyle. Oats contain a wide range of nutrients including vitamin E, essential fatty acids and the list goes on!! They are not only good for the stomach but are interestingly super filling, satisfying and very versatile! Due to their versatility they are super easy to add into your diet whether it be your morning oats, your afternoon snack or even dinner!

One benefit of Oats that may actually surprise you is that oats May Help You Lose Weight!! By delaying the time it takes your stomach to empty of food, the beta-glucan in oats may increase your feeling of fullness. Beta-glucan can also promote the release of peptide YY, a hormone produced in the gut in response to eating. This hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity! And for those asking what is Beta-glucan.. Beta-glucan is a type of soluble fiber!

Now we all now the everyday uses for oats so I thought I’d share with you a two recipes that include oats that aren’t muesli or porridge!

Oat Burgers (Makes 10)

INGREDIENTS

• 4 cups water
• 1/2 cup Coconut Aminos Sauce or Tamari
• 1 tablespoon onion, chopped
• 2 cloves garlic mince
• 1/2 teaspoon Italian season
• 1/2 teaspoon cayenne pepper
• 4 cups oats
• 1 cup quinoa
• 1 cup chopped walnuts
• 1/2 cup black beans
• 1 tablespoon flax seeds

METHOD

1. Preheat oven 400 degrees. Bring water to boil in a saucepan.
2. Add Coconut aminos or Tamari, onion , garlic, Italian seasoning and cayenne pepper.
3. Stir in oats, cooked rice, walnuts, black beans, and flax seeds.
4. Reduce heat and keep on stirring until liquid is absorbed, about 2 minutes.
5. Remove from heat and allow to cool enough to handle.
6. Using a large canning jar lid including the rim, form patties placing them on a lightly oiled baking paper.
7. Bake for 30 minutes, turning halfway. You may also cook in a lightly oiled pan on both sides. Top with your favourite toppings!

Banana & Zucchini Oat Muffins
Perfect afternoon snack or breakfast on-the-go.
(MAKES 16)

INGREDIENTS

• 1 tbsp ground flaxseed + 3 tbsp water (alternatively, you can use 1 egg)
• ¼ cup almond butter (or peanut butter)
• ¼ cup pure maple syrup
• 3 small-medium over-ripe bananas
• 2 small zucchinis (2 cups grated, don't squeeze water out)
• ½ cup almond milk (any milk will work)
• 1 tsp vanilla extract
• 3 cups oats (alternatively can use gluten-free)
• 1 tbsp baking powder
• 1 tsp cinnamon
• ¼ tsp salt
• Optional add-ins: ¼ cup of walnuts

METHOD

1. Preheat oven to 375F. Spray a muffin tin with coconut oil. 
2. Place flax and water in small bowl. Stir and set aside to “gel." 
3. Place bananas in a large bowl and mash with a fork. Add grated zucchini, almond milk, vanilla extract, almond butter, maple syrup, and flax mixture and combine.
4. Add oats, baking powder, cinnamon, salt, and add-in's of choice. Stir until just combined.
5. Spoon mixture into muffin cups, filling to the top.
6. Bake for 23-28 minutes, or until a fork comes out clean. Store cooled muffins in an air-tight container in the refrigerator. These freeze well, too!

Bananas

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….

1. Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin -- the happy-mood brain neurotransmitter.

2. Improve your mood and reduce PMS symptoms by simply eating a banana, this regulates blood sugar and produces stress-relieving relaxation.

3. 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.

4. 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.

5. Eating a banana can lower the body temperature and cool you during a fever or on a hot day. Perfect for Summer!

6. 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!

3 ingredient Protein Banana Pancakes

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.

Nothing but avocados!

Nothing beats a perfectly ripe avocado with a squeeze of lemon, pinch of chilli flakes and a touch of Himalayan salt! Avocados are a true super hero! Not only are they are great source of vitamins C, E, K and B-6 but they are also full of healthy fats that help in keeping you full and satisfied so you don’t crave sugary foods! Eating healthy fats supports skin health, enhances the absorption of vitamins and minerals! This is way it is so important to include healthy fats into your diet! If you want to learn more about healthy fats check out my blog post HERE!

Let's Reset

Do you feel like your body’s natural systems are a little off balance? Whether it’s from stress, too much caffeine, or diet irregularities. The good news is, there are simple changes you can make to reset your body and get it back to 100% so you can feel amazing.

Regardless of how healthy you eat and how much exercise you get in, there are ways we need to reset mentally and emotionally to help optimize our health. It can be really frustrating if you feel sluggish and tired even if you’re following a healthy lifestyle, so here are some helpful tips to help you reset your body!
 

Tip 1: Drink enough water!

Yes I know this is an obvious tip but dehydration can sneak up on you in the most inconspicuous ways! Even when we don’t sweat as much like in the summer, our bodies still need water. Aim to drink 3 Litres of water a day. Try starting your day with hot water and lemon, this will help fire up your digestion and detoxification process.

Tip 2: Increase your intake of
anti-inflammatory foods!

Eat more natural, unrefined foods that won’t inflame your gut. They also support everything from a balanced micro-biome and strong bones to helping fight cancer.  Anti-inflammatory foods include tomatoes, green leafy vegetables (kale, spinach etc.), nuts (almonds and walnuts), fatty fish (salmon, mackerel, tuna..) and fruit (strawberries, blueberries..).
 

Tip 3: Limit your coffee intake

Too much coffee can lead to the jitters, poor sleep, and a roller coaster in your energy. Yes, coffee has some great health benefits too, but just like anything when consumed too much it may cause an increase in stress hormones and poor sleep. If you need a pick me up in the afternoon, try a cup of herbal tea, or even a brisk walk outside.

Tip 4: De-Stress

Do something that de-stresses you every day like going for a walk, taking a yoga class, setting aside time to meditate, listen to music, cook, call or catch up with your loved ones etc. Resetting isn’t just about the physical, it’s mental/emotional and so important we take time to prioritise what makes us joyful and happy at the end of the day!
 

 

 

Anti-Inflammatory Turmeric White Fish (Serves 2)

INGREDIENTS
1 tbsp grated fresh or dried ginger
1 tbsp fresh or dried turmeric, grated
1 clove garlic, minced
1 tbsp tamari soy sauce
3 tbsp extra virgin olive oil
Pinch of ground black pepper
2 x 200g white fish fillets
1 lime
1 bunch coriander – leaves and stalk
1/4 cup coconut water or water

METHOD
1. Combine ginger, turmeric, garlic, tamari, lime juice and olive oil into a bowl.
2. Fold in the finely chopped coriander root.
3. Spoon paste over the fish fillet and massage well on both sides.
4. Heat a pan over a medium heat and add the fish fillet.
5. Pour in 1/4 cup of water or coconut water then place on the lid and reduce the heat.
6. Braise on a low to medium heat for eight minutes
7. Serve with your choice of salad or vegetables & Enjoy!

Home Workout Videos available for 6 DAYS ONLY!!

I will be launching my new workout videos at the end of the month. They will be sold in a fitness bundle for almost 70% off. But they will only be available for 6 days!!!

These videos are a result of my years of experience as an athlete, a trainer/coach and are designed to sculpt muscles and burn fat at the same time.

These workouts can be done any time, any where. All you need is 30 minutes, a mat and some hand weights! Perfect for the busy mom or when you are travelling. 

My Home Workout Series includes 7 video workouts that focus on a different aspect of fitness to work your entire body that tones and sculpts as well as builds cardiovascular fitness and burns fat:

1. Full Body Sculpt
2. Full Body Cardio
3. Sculpted Shoulders & Arms
4. Shapely Legs
                                     5. Toned Tummy                                     
6. Booty Blast
7. Zen, Strengthening through Lengthening

Stay tuned for more info so that you can receive them at a huge discount. And remember, these are only available for 6 days!

One word...Bloating

Bloating has become so common these days, we could probably refer to it as an ‘epidemic’! The combination of poor diets and high level of stress there is no wonder that people are suffering from bloating! Whether it be the uncomfortable feeling, the appearance or maybe the gas that comes along with it, a bloated stomach can seriously impact on your life.
 

Foods to Eat

Probiotics: “Good Bacteria”. This includes foods such as Kimchi, Sauerkraut, yogurt, kefir and kombucha! These foods help to kill the bad bacteria that trigger digestive issues!

Raw Dairy: As opposed to conventional diary, aged/raw cheese, kefir and yogurt help to limit negative reactions.

Water Rich Fruits & Vegetables: Leafy greens, cucumbers, celery, fennel, artichoke, melon, berries, steam veggies and cultured/fermented vegetables.

Herbs, Spices & Teas: Such as ginger, dandelion, aloe vera, fennel, parsley, oregano and rosemary, herbal teas, essential oils, bone broth and green tea all naturally soothe digestion.
 

Foods to Avoid

Sugar & Sweetened Snacks: Sugar easily ferments in the gut therefore can contribute to inflammation.

Conventional Dairy: Flavored yogurts and other dairy with added sugar and artificial ingredients remove important enzymes that protect your gut.

Refined Grains: Gluten, corn and other grains can prove to be difficult for many people to digest.

Sulfur & FODMAP Carbs: Veggies like broccoli, cabbage, cauliflower, onion and garlic are very nutritious with several anti-cancer properties but can produce relatively high volumes of gas thanks to a type of carb (raffinose) which can remain partly undigested in the intestine.
 

If you do find you are still suffering from bloating, here are some simple tips to follow!

Talk to your doctor: Your Doctor will be able to run tests to help determine the cause of your bloating!

Get some Exercise: Being active definitely helps with your digestive system to function to its optimal capacity. Try doing something active for at least 30 minutes per day!

Increase your water intake: To ensure that the fiber entering your body can perform its job correctly, you want to be drinking 2 - 3 litres of water per day! Staying hydrated is essential for beating the bloat!

Reduce Stress: Stress and anxiety can create a huge impact on your digestion! When you are anxious or sad it causes your brain to divert attention away from proper digestion in an effort to conserve energy and high amounts of stress can increase your cortisol levels therefore causing you to become overly hungry, constipated and store unnecessary fluids.

I hope that all the information and tips above provide you with understanding of bloating and how to beat it! If you want some more insight, please email me at sophia@sophiafit.com and we can discuss further!

Why aren't I losing weight?

Have you been trying to lose weight and only seeing minimal maybe even no changes? There are a few simple things that you maybe doing wrong! All it takes is a few simple adjustments to your diet, exercise regime and you will be seeing results again!

Skipping Breakfast

It may seem like a great idea to save calories but skipping breakfast almost guarantees that it will leave you consuming unnecessary amounts of calories later in the day to make up for it which can actually have an negative effect on your metabolism. Breakfast doesn’t need to be complex, it can be as simple as making a quick protein smoothie with banana and berries or scrambled eggs! All you need is a simple healthy calorie hit to jump-start your metabolism.
 

You are slogging out hours on the treadmill!

Increased muscle = increased fat burning! Swap the hour you spend pounding the pavement with a 30 minute weight training session. Not only does lifting weights prevent injury by strengthening the joints but it also builds lean muscle which leads to an increase metabolic rate meaning you will keep burning calories long after you have left the gym!
 

Not eating carbs!

Eliminating carbs can actually do the opposite! It can put your body into a state of ketosis which I think is not so good for women. Plus if you are a performance athlete you will find that your energy levels are lower and you can’t get through your training sessions well! Your body DOES need carbohydrates in order to fuel it throughout the day and to help metabolise fat. When talking about carbs, the type of carbs are very important. Starchy carbs such as pasta and potatoes will lead to weight gain but choosing healthier carbohydrates that are unrefined and unprocessed such as brown rice or quinoa or root veggies are a much healthier option!
Key point: Eat them in moderation and eat them around your workouts!
 

No drinking enough water!

A glass a day won’t suffice but ensuring your drink 2 -3 litres per day, according to recent studies, can aid with weight loss. Filling up on water before a meal can help ensure you don’t over eat therefore helping with portion control! Also eating foods that contain a lot of water such as fruits and veggies, will help fill you up faster! And what does that mean? You eat less! If you struggle with your daily water intake, I suggest adding a few slices of lemon or some fresh berries to add a little “zing” to your water!  
 

You don’t leave yourself time to have fun!

I know what you may be thinking, what does fun have to do with why you aren’t losing weight! Well stress is shown to cause weight gain as it triggers the body to eat more of especially the foods high in sugar and fat! Make sure you allow yourself at least 15 minutes everyday to relax and unwind.  Meditation is a really great stress relief since it calms your nervous system. If you have more time take the opportunity to catch up with friends, go on a hike, a yoga class or a relaxing walk in nature.

Resistance Training

Tell me this. Why is it that the one type of training that is proven to considerable burn more calories, tone and strengthen your body and make you look hot?!

The fear of “bulking up” has been keeping many women out of the weights room! When in actual fact, us girls should be embracing dumbbells and body weight training.

Resistance Training is another name for exercising your muscles using an opposing force i.e. dumb bells or resistance bands. The benefits that coincide with resistance training will surprise you! Lifting weights improve your bone density, joint mobility and body composition, not to mention that daily tasks such as lugging groceries, carrying kids around and climbing stairs become easier! And the benefits don’t end there!! Physical strength creates and enhances mental strength meaning that each time you finish a weight training session you are going to feel like you could take on the world!!

To help kick start your love of resistance training, here is quick workout to work that BOOTY!

BOOTY BLASTER

1 Minute Kneeling Leg Lifts (right)
30 Seconds Kneeling Leg Lift Pulses (right)
1 Minute Kneeling Leg Lifts (left)
30 Seconds Kneeling Leg Lift Pulses (left)
1 Minute Squats
30 Seconds Static Squat Hold
30 Seconds Squat Jumps

Repeat 3 times and feel that BURRRNNN!

Let’s work together to quash this stigma about weight training. Feminine strength is all about being strong on the inside as well as being strong on the outside. Trainers and professionals everywhere should be spreading the news about the myriad of benefits that resistance training has to offer so that all women are keeping healthy, happy, safe and strong.