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.

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..

Having Trouble Waking Up?

The days are getting shorter and the mornings getting darker; getting out of bed can be difficult.
Maybe one of these delicious energy boosting smoothies can help you wake up..

1. Morning Sunshine Smoothie

Packed with vitamin C, this sweet and tangy citrus smoothie will inspire smiles on even the rainiest morning.

2-3 freshly-juiced tangerines

1 ruby red grapefruit (juiced)

A handful of frozen strawberries

Peel and juice the tangerines with the grapefruit, and puree the blended juice with the frozen strawberries.

4. Berry Boost Smoothie

1/2 cup blueberries

1/2 cup blackberries

1/2 cup cherries

1 banana

1 cup almond milk

1 tablespoon flax oil

1 teaspoon honey

dash of cinnamon

Blend all of the ingredients together until smooth and creamy.

7. Strawberry Fields Forever Smoothie

1 cup strawberries

1/2 a frozen banana, sliced

1 cup coconut milk

1 teaspoon honey or agave syrup

Puree all of the ingredients in your blender, and adjust sweetener to taste (if desired).

12. Melon Melody Smoothie

1 cup watermelon cubes

1 cup cantaloupe cubes

1/2 cup honeydew melon cubes

1 cup frozen strawberries

Puree all ingredients until creamy and smooth. This is an amazingly re-hydrating elixir.

http://www.lifehack.org/articles/lifestyle/20-juice-and-smoothie-recipes-for-energy-and-vitality.html

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/

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/

Healthy Cocktail Recipes!

Cutting the calories doesn't mean you have to completely cut these tasty summery treats from your life!

Faux-jito:
For one serving, you’ll need: three or four mint leaves, a lime wedge, 1 oz. white rum, diet lemon-lime soda (such as Sprite Zero, Diet Sierra Mist, or Diet 7-Up), ice, and sugar (just for the rim of the glass!).

To prepare: Muddle mint leaves with white rum and the juice from lime wedge (1/8 of the lime). Muddling is done by lightly crushing the mint (just until the leaves bruise) using a mortar and pestle or whatever you have on hand. Just don't shred the mint!

Run the squeezed lime wedge around the rim of the glass, and then dip the top of the glass in a shallow plate of granulated sugar to coat the rim. Pour the muddled mixture into your glass, fill with crushed ice, and top off with the diet soda

Vodka Lemonade:

Using a juicer, blend one cucumber, two celery stalks, one head of romaine lettuce, one lemon, one small piece of fresh ginger, and two green apples. Then, add vodka to taste.

Raspberry Lemonade Martini:

To prepare: Mix one shot of vodka, one shot of Triple Sec (leave this out if you’re on a tighter calorie budget), and Tropicana Trop50 Raspberry Lemonade (to fill the martini glass). Shake it all with ice and pour it into a chilled martini glass. Add a twist of lemon and voila!

Cape Codder:

Pour 1 shot of vodka and 2 shots cranberry juice (100 percent juice, no sugar added) over ice. Add 2 shots seltzer water, stir, and garnish with a lime wedge.

Jack Sparrow:

In an 8-ounce glass with ice, combine 1 shot coconut rum and the juice of 1 lime. Fill the rest of the glass withginger ale (about ¾ cup). Garnish with a slice of lime.

http://www.shape.com/healthy-eating/healthy-drinks/11-new-healthy-cocktail-recipes

http://greatist.com/health/60-healthier-drinks-boozing

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World Cup Fever - Brazil Nut Recipe!

The world cup is around the corner and everywhere seems to be getting into the Brazilian spirit!

Whether your into football or not, there's always a recipe to be inspired and today that's brazil nuts..

Brazil nuts are actually edible seeds, best enjoyed unsalted for health benefits. You can purchase raw nuts in the shell and boil to soften the shells or purchase dry roasted. Since brazil nuts contain high amounts of fat (though the fats are healthy “unsaturated), limit consumption of brazil nuts to three times/week. One serving of brazil nuts is around eight medium-sized nuts.

Here are some of the health benefits of brazil nuts:

• Selenium- Brazil nuts are especially rich in selenium, which helps your body use the protein found in nuts. This makes them an especially good source of protein for vegetarians. Selenium helps support the immune system and is a very powerful antioxidant. In a recent study, brazil nuts were found to help prevent breast cancer. Selenium is also associated with prostate health.

Keep in mind that unshelled nuts contain four times the amount of selenium. You will have to boil the shells to soften.

• Magnesium- Brazil nuts are rich in magnesium, which is important to nerve and muscle function.
   
• Zinc- The zinc in brazil nuts help strengthen the immune system, as the numerous zinc cold remedies available at your local pharmacy attest.
   
• Vitamin E- Vitamin E, found in brazil nuts, is an important contributor to heart health.

http://www.favehealthyrecipes.com/Healthy-Eating/Health-Benefits-of-Brazil-Nuts-and-Top-Recipe#7qFtDeVytxtUiH8W.99

Below is a recipe for a deliciously simple brazil nut salad; whether it's for a party or a healthy lunch, why not give it a go?

what you need

1

Tbsp.  balsamic vinegar

2

tsp.  GREY POUPON Dijon Mustard

2

tsp.  honey

1

oz.  goat cheese, crumbled

4

oz.  BREAKSTONE'S FREE or KNUDSEN FREE Fat Free Cottage Cheese

2

cups  chopped romaine lettuce

1

 medium red pepper, chopped

3

 Brazil nuts, chopped

 

1

 medium banana

 

1

  On-the-Go packet

1

 bottle of water, 20 fl oz

make it

IN a small bowl mix vinegar, mustard, and honey; season to taste with favourite salt-free seasoning. In a separate small bowl, blend crumbled goat cheese with cottage cheese. Lay lettuce on plate and top with cheese mixture. Arrange chopped red pepper in a circle around salad. Place sliced nuts on top of the cheese and drizzle with vinegar mixture.

http://www.kraftrecipes.com/recipes/goat-cheese-brazil-nut-salad-58696.aspx

Healthy Easter Egg Breakfast!

Easter is a great time for eating chocolate eggs, but don't forget eggs are a great source of protein and essential nutrients all year round!

Why not take a look below at how to make this delicious healthy scrambled eggs?

Recipe for Zucchini flecked scrambled eggs

Depending how hungry you are go easy on the bread.

Scrambled eggs wait for no man so get all of your ingredients prepped and the toast under the grill before you begin to cook the eggs. Finish the eggs off with a small knob of butter if wished.

Serves 2

4 eggs (organic, free range or from chickens you know)
2 medium courgette, julienned (chopped into thin matchsticks)
Salt and pepper
A couple of mint leaves, finely sliced
3 tsp of olive oil
a small knob of butter (optional)
Toast to serve (optional)

Heat a teaspoon of olive in a small non stick pan over a medium heat.  Add the ribbons of courgette and cook for about a minute - the courgette should soften just a little but stay bright green.

Remove the courgettes from the pan and place in a warmed bowl.

Return the pan to the heat and pour in 2 teaspoons of olive oil.  Turn down the heat to low. 

Crack the eggs into a bowl and whisk together, seasoning with plenty of pepper and a little salt.  

Pour the eggs into the pan and stir continuously with a wooden spoon as they scramble.

When the eggs are almost cooked return the courgettes to the pan as well as the chopped mint.

Take the eggs off the heat and add a little butter if wished.  Serve immediately while hot.

http://www.mostlyeating.com/zucchini-courgette-flecked-scrambled-eggs

Warming Veggie Chilli Recipes!

(Recipes Courtesy of 'ABeautifulMess')

Let's get a few things straight. 1. Yes, these are all vegetarian. I'm not a big meat eater. If you are feel free to add ground beef or shredded chicken or whatever. 2. This is chili, 3 ways. Not chili 3—way. We can talk about 3—way sometime. If you want. To me, it's a Steak n' Shake thing.

Anyway. Glad we got through that. Now we can focus on chili. I really love chili in the fall. It's the perfect fall meal. My favorite way to serve it is over Fritos. You gotta have Fritos. Here are three different recipes for chili, each focusing on different flavors. I'll tell you my favorite, maybe.
Curry Chili, makes 2-3 servings.

Needed: 2 tablespoons olive oil,1/2 yellow onion, 2 tablespoons minced garlic, 1/2 red bell pepper, 1 can pinto beans, 1 can black beans, 1 chipotle pepper (in adobo sauce), 1 can diced tomatoes, 1/2 tablespoon toasted curry, a pinch of cumin, cinnamon and red pepper.

In a medium/large pot heat the oil over low heat. Dice onion and bell pepper, mince garlic. Add to the pot and turn the heat up to medium. Saute until onion begins to soften. Chop chipotle pepper and add to the pot, if you like it spicy add a little of the sauce too. Add diced tomatoes with juices and all the spices and cook for 2-3 minutes. Here I like to use a immersion blender to puree things slightly. Or you can leave the mixture more chunky and rustic. Drain and rinse the bean and add to the pot. Once everything is warmed through check to see if you need to add any salt or pepper. Serve with cheese or sour cream.
Pumpkin Chili, makes 2-3 servings.

Needed: 2 tablespoons olive oil,1/2 yellow onion, 2 tablespoons minced garlic, 1/2 red bell pepper, 1 can pinto beans, 1 can red beans, 1 chipotle pepper (in adobo sauce), 1 can diced tomatoes, 1/2 can pumpkin puree, a pinch of cumin, cinnamon and red pepper.

In a medium/large pot heat the oil over low heat. Dice onion and bell pepper, mince garlic. Add to the pot and turn the heat up to medium. Saute until onion begins to soften. Chop chipotle pepper and add to the pot, if you like it spicy add a little of the sauce too. Add diced tomatoes with juices, pumpkin and all the spices and cook for 2-3 minutes. Here I like to use a immersion blender to puree things slightly. Or you can leave the mixture more chunky and rustic. Drain and rinse the bean and add to the pot. Once everything is warmed through check to see if you need to add any salt or pepper. Serve with cheese or sour cream.Black and White Chili, makes 2-3 servings. This is the most like classic chili.

Needed: 2 tablespoons olive oil,1/2 yellow onion, 2 tablespoons minced garlic, 1/2 red bell pepper, 1 can great northern beans, 1 can black beans, 1 jalapeno pepper (remove seeds and veins), 1 can diced tomatoes, a pinch of cumin, cinnamon and red pepper.

In a medium/large pot heat the oil over low heat. Dice onion, jalapeno and bell pepper. Mince garlic. Add to the pot and turn the heat up to medium. Saute until onion begins to soften. Add diced tomatoes with juices and all the spices and cook for 2-3 minutes. Here I like to use a immersion blender to puree things slightly. Or you can leave the mixture more chunky and rustic. Drain and rinse the bean and add to the pot. Once everything is warmed through, check to see if you need to add any salt or pepper. Serve with cheese or sour cream.

http://www.abeautifulmess.com/2012/10/chili-3-ways.html