Road to Health - Motivation

One of the most difficult things about changing your lifestyle can be the motivation to get started.
I'm not talking looking at pictures of toned, gorgeous people in the gym or feeling pressured into it, but realising the benefits of getting healthy for you.

Once you've started making the small healthy changes to your life, it's likely you'll be so pleased with how your body feels as well as looks, you'll be on an upward spiral and be more than willing to continue on the road to health..

Visual stimulus can really be useful when trying to change our attitude to things.

Try putting these images around your home, in your car or in your diary. This way you are reminded of goals on a continuous basis and motivated to strive to achieve the healthy self you are capable of.

Paleo Breakfast Ideas!

Simple recipes that mean you're not held back by your dietary requirements or simply a new food venture for 2015..


Muffins

INGREDIENTS

1. 1 cup almond flour
2. 3 tablespoons coconut flour
3. 1 apple, diced
4. 3 eggs, beaten
5. 2-3 tablespoons honey
6. 1-2 tablespoons cinnamon (depending on how much you like cinnamon)
7. 1/4 cup coconut oil
8. 1/2 teaspoon baking soda

INSTRUCTIONS

1. Heat oven to 350 degrees.
2. Take large mixing bowl and add flours, cinnamon, and baking soda. Mix.
3. Once mixed, add apples, eggs, honey, and coconut oil to mixture and mix well again.
4. Prepare muffin tin with liners and add batter.
5. Place tin in oven and bake for 30 minutes or until done.
6. Enjoy once they cool off or you lose your patience while waiting.

Pancakes

INGREDIENTS

1. 3 bananas
2. 3 eggs
3. Cooking oil of your choice
4. 1/4 cup almond butter
5. Whatever toppings you want

INSTRUCTIONS

1. Place bananas and eggs in bowl and mash until smooth.
2. Add almond butter to mixture and mix again.
3. Heat oil in pan on low and place batter in pan in whatever shape you like.
4. Cook until pancakes are browned to your liking.
5. Add toppings and enjoy!

Smoothie

INGREDIENTS

1. 1/2 cup almond milk
2. 1/2 cup berries (whichever berries you like)
3. Spinach (as much as looks good - typically a couple of small handfuls)
4. 1 banana
5. 1/2 a regular avocado
6. 2 tablespoons honey
7. Ice (a couple of handfuls works well)

INSTRUCTIONS

1. Add all ingredients to blender.
2. Blend until the mixture is of the consistency that you want.
3. Enjoy!

http://ultimatepaleoguide.com/5-paleo-diet-breakfast-recipes/

2015 Healthy Meal Ideas.. Breakfasts

Breakfast is most definitely the most important meal of the day, especially if you've got a long wait until lunch time.

A good mix of different food groups is important in order to keep energy levels high and so you're ready to start the day. A cup of caffeine alone is unlikely to keep you going for long.

Oats with berries and nuts 

Scrambled eggs on toast with salmon

Weetabix with bananas and almonds

Yoghurt with pineapple and chia seeds

Pancakes with raisins and greek yoghurt

If you're in a rush or grabbing lunch on the move, opt for porridge or a fruit and nut bar 

It's also important to stay hydrated and keeping that metabolism high, so rather than a sugary drink, opt for a simple tea or bottled water - it can be flavoured if the sugar content is low!

Check back for lunch time tips..

A Healthier, Fitter and Happier 2015!

It's 2015 and you're probably feeling settled into what January has brought with it...
However, are you finding it tricky to keep up with a strict new diet regime?
Are you struggling to keep your weight in check but are desperate to get fit this year?

Don't stress. Becoming a healthier person doesn't mean you have to rush or feel guilty.
It just means you have to think differently about your body and how you treat it.

Food is Fuel
Yep, it definitely is. It's what we need to survive, gain nutrients from and ultimately allow to us to go about our daily lives. As long as you start seeing food as energy which fuels you, it changes howyou view the things which you are putting into your body.
A lazy day at home? Less fuel needed.
Rushing around the shops? Top ups needed throughout the day.

What you eat depends on how much you're going to burn off and therefore how much fuel is required.

Keep checking back for updates on how to make this your healthiest year so far!

Food Swap?

Why not make some simple changes to improve the way you eat?

Struggling to get to sleep?

Sick of waking up tired instead of refreshed?

We all know how much a bad nights sleep can affect the remainder of the day, the need to rush whilst juggling about a dozen other tasks makes life that much more difficult.

A good nights rest can also encourage faster calorie burn as well as being a vital ingredient to overall happiness.

If you're struggling to catch those Z's at the moment, give some of these simple tips a try..

Prepare your Bed:

While your bed probably isn't the primary cause of insomnia, snoring, or other sleep problems, it can certainly contribute to your comfort at night. Make sure you're using the right pillow based on your sleep type, and when it comes time to buy a new mattress, make sure you shop smart (and don't get fleeced). Once you know it isn't your bed, you can start getting to the bottom of your sleep issues. 

Your Diet:

What you eat can greatly affect how you sleep, even during the early half of the day.Eat breakfast first thing in the morning to sleep better at night, and make sure it's a big one. After eating well throughout the day,avoid eating spicy or junk foods at night, and instead choose something that will help you drift off. And remember: no booze! Not only will it not help you get to sleep, it'll cause you to snore all night, too. 

Your Wake-Up Call:

The days of the ever-annoying *bzzt*-*bzzt*-*bzzt* alarms are over. Instead of being jerked awake by an old clock, consider getting a smart alarm app for your phone, like soothing ones for iPhone and Android. Then, try waking yourself up more comfortably. And, whenever possible, do it without stimulants—caffeine can wreak havoc with your brain and body.

Early Exercise:

Exercising in the morning or afternoon—not at night—can help deepen your sleep and make sure you fall asleep quicker, according to a study by the National Sleep Foundation. If you aren't much of an exerciser, there's no better time than now to upgrade your health and fitness routine than now. 

Your Temperature:

Cooling down your body temperature makes a huge difference in how easy it is to fall asleep, but that can be hard to do when it's hot outside (or when your significant other has body temperature nearing the surface of the sun). From DIY air conditioners to cooling pillows to more extreme methods, we've got the lowdown on staying cool while you sleep. Just make sure you don't wake up freezing in the morning—that's never a fun way to start the day. 

Your Amount of Sleep:

Not everyone needs the same exact amount of sleep, but with a little trial and error, you should find your sweet spot pretty easily. Count back 7.5 hours from when you need to wake up, and make sure you get to bed at that time—then adjust accordingly. Of course, you could also try a webapp like Sleepyti.me to help you calculate the perfect number of hours, too.

Your Evening Routine:

As the end of the day rolls around, you should be winding yourself down for bed to get the best sleep possible. If you really want to fall asleep easily, take some time to cultivate the perfect evening routine—some light reading, a nice bubble bath, and something that doesn't involve a backlit screen—to fall asleep quickly and keep your energy up the next day. 

Sweet Dreams..

http://lifehacker.com/5876083/top-10-tricks-for-better-sleep

Quick and Easy 5 Minute Workout

Exercise doesn't have be all time consuming..

Do this 5 minute workout once a day and you'll definitely be able to lose weight and get healthier faster!

A New Term, A New Way To Look At Food...

Are you looking at food as the enemy? Forever tempting, something you can't eat too much of, something you shouldn't add salt to and something to take over your life..

But does it need to be that way?

Maybe you just need to shift the way you think about what you are putting into your body..

And think about it as exactly that - what you are putting into your body.

Food ultimately, is fuel.

Food made up of calories, which gives you the energy to get through the day.

And that's what you should be eating, the right type of foods to get you through your day.

Yes, it's obviously better to eat non processed foods on the whole, but that doesn't mean to you have to cut them out completely. That'll just leave you craving.

Eating healthier of course doesn't mean food becomes boring and bland.

Scroll through this blog for example and you'll get a snippet of how amazingly healthy and delicious food can be.

Calories are not evil, Calories are units of your body's fuel. 

Excessive calories come in the form of overly sugary pastries, cakes and biscuits. Although tasty, these foods may contain as many calories as a whole meal and not fill you up at all.

This of course doesn't stop you from eating said foods but the key is - everything in moderation!

Abandon the diet.

Start thinking of food as fuel rather than something to fear. 

Something to get you through the day.

And something you need to survive.

Healthy Easy Breakfast Ideas!

In a rush in the morning and always tempted by a creamy latte or breakfast muffin to start the day?
Step away from the excessive sugar and give one of these recipes a try..

Poached eggs on wilted spinach and grainy toast

Poached eggs with handful of baby spinach, salt-reduced baked beans with a piece of grainy toast. Baked beans are a great source of iron, B vitamins and fibre. Baby spinach is full of beta-carotene, vitamin K and folate.

Whole oat porridge

Whole oat porridge with almond milk, diced pear and banana, cinnamon, almond flakes, chia seeds and a drizzle of raw honey. Oats are rich in beta-glucan, a type of soluble fibre that is beneficial for reducing cholesterol levels.

Green vegie juice

Green vegie juice made with baby spinach, parsley, celery, cucumber, apple, lime, and avocado. Add a teaspoon of spirulina for extra protein and nutrients. Rich in antioxidants, this super smoothie is a great way to start the day.

Muesli and yoghurt breakfast cups

In a glass add layers of muesli, organic yoghurt, and berries. Then top with crushed mixed nuts and some shredded coconut. Yoghurt is full of beneficial bacteria that helps boost your good intestinal flora, which in turn supports your immune and digestive health.

Fruit smoothie

Smoothie made with organic milk, frozen raspberries and a banana, yoghurt, LSA and chia seeds, 2 dates, and 2 Tbsp of protein powder (eg. fermented brown rice, pea protein, or whey). This is a great breakfast that you can take with you when you are short for time. This protein-rich smoothie will help keep your blood sugar levels balanced and prevent you from cravings sweets during the day.

Natural muesli

Natural muesli with nuts and seeds, topped with kiwi fruit, a handful of berries, and a spoonful of natural yoghurt. This breakfast is high in fibre, antioxidants and probiotic goodness.

http://www.bodyandsoul.com.au/nutrition/nutrition+tips/galleries/10+quick+and+easy+healthy+breakfasts,25668?p=2

Healthy Ice Lollies- Not just for kids!

Warmer weather and kids off for summer? The perfect time for a healthy ice lolly treat!

Check out the final recipe for some lollies that are more grownup friendly..

MILK LOLLIES

Your children will love these creamy ice lollies! It can be done with any flavour – Strawberry, Banana, Chocolate or Vanilla.
They can be topped with a chocolate coating and pretty sprinkles on top!

You will need:
- Milk
- Fresh Fruit
- Chocolate
- Sprinkles
- Ice Mould

1. Mix the Milk with the Flavour fruit you want to use until smooth.
2. Pour the mixture into the moulds.
3. Freeze the Lollies until they are solid
4. Melt the chocolate and dip each lolly in the melted chocolate and cover with sprinkles.

TRAFFIC LIGHT LOLLIES

These are so fun to make and the children can help too! Choose your different flavours for the different colours.

You will need:
- Strawberry, Raspberry or Cranberry Juice
- Orange, Peach or Mango Juice
- Kiwi or Apple Juice

1. Pour the mould 1/3 full with the red juice
2. Leave to freeze for 1 & 1/2 hours
3. Pour the Yellow mixture in so the mould is not 2/3 full
4. Freeze again until solid
5. Finally pour in the green mixture
6. Add the sticks and freeze.

HIDE AND SEEK LOLLIES

You will need:
- Pineapple
- Mango
- Strawberries
- A Blender

1. Chop up all of the fruit
2. Blend 3/4 of the fruit together and pour into a bowl
Mix the chopped fruit with the blended.
4. Pour into the mould and freeze

ONE FOR THE GROWN UPS! – PIMMS LOLLIES

What a great idea to be served in a bowl of ice at a party!

You will need:
- 1 Bottle of Pimms
- 1 Bottle of Lemonade
- Fresh Strawberry’s
- Fresh Mint

1.Mix one part of Pimms with three parts of Lemonade
2.Slice a strawberry in half (Lengthways) and thread onto a lolly stick. Press the mint on the end so it looks like the strawberry leaf.
3.Pour the Pimms mixture into a mould until 3/4 full.
4.Put the Lolly sticks in the mould and place in the freezer until solid

http://www.climbingframesuk.com/blog/super-cool-ice-lolly-recipes/

Healthy and Interesting Summer Salads!

Salads are the perfect light and healthy dish for the warmer weather, but it doesn't just have to be limp lettuce with the usual olive oil dressing so read on for more exciting ideas..

ingredients:

For the salad:

8 ounces pasta (I used Rotini)
1 (15 oz) can black beans, drained and rinsed
1 cup grape tomatoes
1/2 cup diced red bell pepper
1/2 cup diced orange or yellow bell pepper
1/2 cup diced red onion
1/2 cup sweet corn (can use frozen corn)
1 large avocado, peeled, seeded, and diced
Salt and pepper, to taste
1 lime, for juicing over the salad
1/4 cup chopped cilantro

For the Creamy Avocado Dressing:

2 ripe avocados, peeled and seeded
3 tablespoons plain Greek yogurt (I use Chobani)
1/2 cup low-fat buttermilk
2 cloves garlic, minced
1/4 cup chopped fresh cilantro
2 tablespoons chopped green onion
1 small jalapeño pepper, chopped and seeds removed
2-3 tablespoons fresh lime juice
1/4 teaspoon ground cumin
Salt and ground black pepper, to taste

directions:

1. Bring a large pot of water to a boil. Salt the water and stir in the pasta. Cook until al dente. Rinse with cold water and set aside.

2. While the pasta is cooking, make the Creamy Avocado Dressing. Combine all of the dressing ingredients in a blender or food processor and blend until smooth.

3. In a large bowl, combine pasta, black beans, tomatoes, peppers, red onion, corn, and chopped avocado. Pour dressing over pasta salad and stir until salad is well coated. Season with salt and pepper. Squeeze fresh lime juice over the salad, so the avocados don't brown. Garnish with chopped cilantro and serve at room temperature or chilled.

Note-you may have leftover dressing, depending on how "dressed" you like your pasta salad. If the dressing is too thick, add more buttermilk.

ngredients:

2 cups water
1 cup quinoa
Pinch of salt
1 cup grape tomatoes, halved
1 cup chopped cucumber
1/3 cup pitted kalamata olives, halved
1/4 cup diced red onion
1/3 cup feta cheese
Salt and freshly ground black pepper, to taste

To make the dressing:
1/4 cup olive oil
3 tablespoons red wine vinegar
1 teaspoon dried oregano

directions:

1. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.

2. In a large bowl, combine quinoa, tomatoes, cucumber, kalamata olives, red onion, and feta cheese.

3. To make the dressing, whisk together olive oil, red wine vinegar, and oregano in a small bowl. Pour dressing over the salad and stir until mixed well. Season with salt and pepper, to taste.

ingredients:

For the Dressing:

3 tablespoons olive oil
3 tablespoons fresh lemon juice
1 teaspoon honey or agave nectar
1 clove garlic, minced
1 tablespoon finely chopped fresh basil
Salt and freshly ground black pepper, to taste

For the salad:

2 cups water
1 cup quinoa
1/2 teaspoon salt
2 teaspoons olive oil
1 small bunch asparagus, about 15 spears, cut into 1-inch pieces
1 tablespoon fresh lemon juice
1 cup frozen peas
1 avocado, chopped
Salt and freshly ground black pepper, to taste
1/4 cup chopped basil

directions:

1. In a small bowl or medium jar, combine the dressing ingredients. Whisk to combine or shake with the jar lid on tight. Set aside.

2. Add water, quinoa, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork.

3. While the quinoa is cooking, cook the asparagus. In a large skillet, heat the olive oil over medium heat. Add the asparagus and fresh lemon juice. Cook until tender, about 5 minutes. Stir in the peas and cook for an additional 2 minutes.

4. In a large bowl, combine quinoa, asparagus, peas, and avocado. Pour the dressing over the salad and stir until well coated. Season with salt and pepper, to taste. Stir in the fresh basil and serve.

recipes from http://www.twopeasandtheirpod.com/20-summer-salad-recipes/ 

World Cup Fever - Bright and Beautiful Fruity Recipes!

Check out these delicious fruity recipes, all inspired by the beauties of vibrant Brazil!

Fresh Fruit Breackfast

Ingredients

2 cups plain yogurt

2 tablespoons good honey

1/2 teaspoon pure vanilla extract

Seeds scraped from 1/2 vanilla bean, optional

1/2 orange, juiced

1 banana, sliced

1/2 pint fresh blueberries

1/2 pint fresh raspberries

Directions

Combine the yogurt, honey, vanilla extract, and vanilla bean seeds in a bowl and set aside. Combine the orange juice and banana slices in a separate bowl. Add the berries and grapes and gently mix the fruit mixture together. Spoon the fruit into serving bowls and top with the yogurt.

Fruity Honey Salad

Ingredients
1/3 cup honey
1/4 cup orange juice
1/4 cup canola oil
1/2 teaspoon fresh lemon juice, plus the juice 1 lemon
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
1/4 teaspoon prepared mustard
1 apple, cored and diced
1 banana, sliced
1 avocado, peeled and sliced
1 (11-ounce) can mandarin oranges, drained
1/4 cup raisins
1/4 cup chopped walnuts or pecans

Directions
For the dressing, combine the honey, orange juice, oil, 1/2 teaspoon lemon juice, poppy seeds, salt, and mustard in a jar with a tight lid; cover and shake well. Toss the apple, banana, and avocado with juice from 1 lemon to prevent the fruit from turning brown. Combine the fruit, raisins, and nuts in a glass bowl. Add the dressing and stir gently. Serve on red leaf lettuce.

Frozen Fruit Smoothie

Ingredients
1 frozen banana, peeled and sliced
2 cups frozen strawberries, raspberries, or cherries
1 cup milk
1/2 cup plain or vanilla yogurt
1/2 cup freshly squeezed orange juice
2 to 3 tablespoons honey or to taste


Directions
Put all the ingredients in a blender and process until smooth. Pour into glasses and serve.

Cooks note: For non-dairy smoothies, substitute 1 cup rice milk for the milk and yogurt. Or, use soy yogurt or milk instead of dairy.

Recipes c/o - http://www.foodnetwork.com/recipes/food-network-kitchens/