Ready, set, go!

The drive for health and fitness doesn't come easy for everyone, and it's especially hard to find when you’re coming off of a long streak of doing slacking off!! We've all fallen off the health and fitness bandwagon before; whether it’s a busy time in life, or you’re going through something heavy, or even if you’ve simply just lost all drive. They say the hardest part is just getting started, and I couldn't agree more. Do you find yourself always looking for excuse why not to train and eat healthily? And the longer you go without working out, the easier it is usually is for us to continue postponing that sweaty workout!!

I want to help you be the most fittest and healthiest version of yourself! To give you that extra motivation am I offering my Spring into Summer 7 Day Meal Plan at 30% OFF! You can add your details here or shoot me a message for the discount code!

6 Healthy Ways to Feel Awesome in Time for Spring Break

 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!

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.

Let's Talk About: PINEAPPLES

* Pineapple boosts immunity and improves blood circulations.

* Can help treat arthritis! Pineapple contains a relatively rare enzyme called bromelain that helps with the complex breakdown of proteins and has major anti-inflammatory effects! Hence helping to  reduce inflammation of joints and muscles

* Aids with digestion - being rich in dietary fibre, pineapple is like a helping hand to which keep you regular and your intestines healthy.

* Helps heal wounds and protect against infection.

* Reduces risk of dementia and Alzheimer's disease

Why not add pineapple to your next smoothie or with yogurt to add a extra tang!

King Kale

If you are still yet to try Kale, now may be the perfect time! This nutritional powerhouse supports healthy skin, hair, and bones. With more nutritional value than spinach, Kale should definitely make its way onto your weekly shopping list if its not there already!!

Kales nutrients can help boost wellbeing and prevent a range of health problems. It contains fibre, antioxidants, calcium and vitamin K. As well as a good source of vitamin C and iron. Kale will not only add nutritional value but colour to salads and side dishes!

Kale Fast Facts!

- Kale is high in fibre and contains zero fat
- Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
- Kale is a great cardiovascular support
- Great detox food: the fibre and sulphur in kale helps to detoxify the body, keeping your liver healthy!

Kale’s versatility allows you to easily add to any of your meals throughout the day! You can enjoy it raw in salads or on sandwiches or wraps, steamed, baked, sautéed or added to soups and casseroles.

In salads: When using kale raw in salads, massage the leaves with coconut oil or olive oil. Then add your favourite spices or herbs to give them a boost of This begins the breakdown of the cellulose in the leaves and helps release the nutrients for easier absorption.

As a side dish: Sauté fresh garlic and onions in extra-virgin olive oil until soft. Add kale and continue to sauté until desired tenderness. Alternatively, steam for 5 minutes, then drain and stir in a dash of Tamara and tahini.

Kale chips: Massage kale with extra-virgin olive oil or coconut oil and sprinkle with a combination of cumin, curry powder or chilli flakes. Bake at 275 degrees for 15 to 30 minutes to desired crispness.

Smoothies: Add a handful of kale to your favourite smoothie. It will add nutrients without changing the flavour very much so you will hardly notice it :)

Keep your eyes peeled for next weeks Superfood Series Post! I would love to hear what your favourite superfoods are! Comment below or leave me a message on facebook! ENJOY!

Apple Cider Vinegar.. Yes, No, Maybe?

What is all the fuss about you may ask? Yes Apple Cider Vinegar is a great addition to a salad dressing but is it really a health miracle?

It is touted as a natural health cure, with a number of suggested health benefits such as weight loss, improved heart health & even treats dandruff. Although some of these health claims have potential, with small studies to back them up. Others, however, have little to no evidence of their validity.

Yes some small studies show encouraging results for apple cider vinegar's weight loss benefits. Though it may help with weight loss and health conditions, apple cider vinegar should NOT take place as a soul weight loss method!

Evidence-based weight loss plans encourage people to:
- Cut back or avoid processed foods and added sugars
- Focus on fruits, vegetables, whole grains, lean protein, and healthy fats
- Exercise for at least 30 minutes a day, 5 days a week

Apple cider vinegar is good to include but definitely NOT an essential! If you are keen to try start adding 1 - 2  tablespoons to a glass of water to enjoy in the morning upon waking!

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!

Beat the 3pm Slump

We are know that feeling too well! You’ve smashed out your workout for the day, ate a nourishing, healthy breakfast and lunch but as soon as the clock strikes 3pm all you feel is something naughty like chocolate or chips! Hands up if this is you!

To help you beat the 3pm monster, here is a few snack ideas that you can either keep in your desk draw, your hand bag or at home in the cupboard! Just somewhere you can reach easily when those munchies hit!

Bliss Balls
Bliss balls is definitely the go-to snack for all you sweet tooths as they will not only kick your cravings but will give that extra burst of energy for the afternoon. Just beware of store bought ones that they aren’t packed with added sugar and it’s all natural! Here is one of my favourite bliss ball recipes!

RAW SALTED CARAMEL BALLS
Makes 18 Balls
Ingredients:
- 1 cup cashews
- ½ cup dessicated coconut (without preservatives)
- 1 scoop of quality protein powder of your choice (pea, rice or whey)
- 15-16 Medjool dates
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup or rice malt syrup
- 2 tablespoons raw pepitas
- 2 tablespoons water
- Pinch of salt
- Extra coconut for rolling

Instructions:
1. Blend cashews first in a food processor until in chunk-form
2. Add all other ingredients and blend until formed
3. Pour extra coconut into a bowl or on a plate
4. Roll mixture into small balls and coat in the bowl of desiccated coconut
5. Freeze to set and enjoy
6. These balls will last in your freezer for 2 weeks and are equally delicious if stored in the fridge, once set.

Hummus & Veggies
You truly can’t go wrong with a bit of hummus and veggie sticks! Super simple to prepare and can easily be placed Tupperware container to keep at work or in your handbag for on the go!

Yogurt & Berries
Natural yogurt or greek topped with berries is a perfect low-GI snack! Low-GI snacks are slowly digested and absorbed which provides more stable blood sugar levels and will help you maintain healthy energy levels! As well as the above benefits this delicious snack will also give you a hit of antioxidants and good bacteria plus it helps satisfy your sweet tooth!

Trail Mix
Trail mixes are a super easy and healthy snack as it provides protein, healthy fats and fibre to keep you satisfied until dinner! This snack also contains zinc, magnesium, calcium and vitamin E!! You can create your trail mix with raw mixed nuts and seeds (think almonds, Brazil nuts, walnuts, sunflower and pepitas seeds, along with some dried fruit (such as goji berries, prunes, raisins or dates).

Don’t forget you can receive 50% OFF My New Year Bundle for the month of January! All you need to do is subscribe to my newsletter to receive the discount code! Subscribe HERE!