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These are my favourite guilt-free treat. The hazelnuts give them a rich, indulgent feel, which, combined with the energy-boosting raw cacao powder, will keep you coming back for more after just one bite.
- 25g Chocolate Protein Powder,
- 35g Cacao Powder,
- Pinch of Salt,
- 150g of Hazelnuts,
- 150g Dates,
- 3tbsp melted coconut oil.
1. In a blender or food processor, blend the hazelnuts for 3 minutes then add the dates, salt, protein powder and cacao. Slowly add the coconut oil as the mixture is blending. Allow this to mix for a few minutes.
2. Once the mixture is totally blended together, use a spatula to scrape the mixture into a square cake tin or baking dish.
3. Put the mixture in the freezer for 30 minutes, then refrigerate until you want to serve it.
- 40g Ground Almonds
- 40g Wholemeal Spelt Flour
- 40g Coconut Flour
- 1 tsp Baking Powder
- 1tsp All Spice (or more, if you fancy!)
- 200ml Almond Nut Milk (or any other)
- 1tsp Agave Or Maple Syrup
- 1 Egg
- 100g Pumpkin steamed and mashed (or Pumpkin Purée)
- Chop up the pumpkin flesh into chunks and steam until soft and able to mashed. I used a microwave tubberware steamer which takes approx 6 mins. (Or skip this step if using pumpkin purée)
- Mix all pancakes ingredients, including the mashed pumpkin, until thoroughly combined – use a food processor to speed up this process and for a smooth batter.
- Heat 1tsp coconut oil in a frying pan over a low to medium heat and begin with approx 1/6 of the pancakes batter. Heat until bubbles form, and flip to cook for another minute or two. Repeat for the rest of the mixture, adding coconut oil to the pan as required.
- Serve and enjoy
Find Steph’s recipe on her blog here too:
Happy October. I’m kinda proud of myself for doing this post already.. cos yeah, Christmas seems like a lifetime away, but with the way this year has sped by, it will soon be upon us. As a fitness fanatic myself, I know that fitness gifts will definitely please people like myself. However, if fitness isn’t your forte, then this post is here to help! So, read on to find out more!
- Sweaty Betty/ Lulu-lemon gift voucher; although this seems like quite a boring idea, there is so much to choose from on these websites that allowing the person you are giving the gift to to choose their present, takes a lot of pressure off of yourself and gives them the opportunity to decide!
- Adidas Ultra Boost trainers; I LOVE MINE and now feel that no other trainers will suffice and by that I mean NO OTHER TRAINERS. They look cooooool, they’re super bouncy to workout in (I mean, they got me box jumping) and they come in so many different colours!
- Workout bands; no gym, no problem. These bands are ultra portable and mean you can do a muscle burning workout wherever you are! They’re cheap too, so a great stocking filler! Unlike cumbersome weights, they won’t clutter up your home and there is much less danger of injury from dropping them. Another one of those fitness gifts that is incredibly adaptable to different situations, resistance bands can be used to focus on specific muscle groups, to mirror sporting manoeuvres and in conjunction with dumbbells.
- ‘Healthy’ cookbooks; there are SO many on the market and they all show great, versatile ways of using simple ingredients. They aid with meal prep to help reach fitness goals and can allow for people to strive to head in the right direction after the Christmas chaos. I love Clean Eating Alices books, the Body Coach’s books, Madeline Shaw includes some brilliant recipes in her recipe books anddddd so many more!
- Health food supplements; I’m talking protein powders, BCAA’s (try Women’s best), Pre-workouts. You name it, the fitness friend/ girlfriend will want it! A lovely brand is whey box for protein; a monthly subscription of multiple flavours of whey protein. If its vegan protein you’re looking for, MissFits Nutrition are great!
- Head Phones; I love Sudio Sweden or any that are noise cancelling. Head phones are great as they really help you get in the zone when you are in the gym!
- Heart rate monitor; I have a Garmin watch and LOVE it! It shows me exactly when I am pushing myself! Whatever the sport a heart rate monitor can give you a greater insight into you cardiac performance, allowing you to push yourself to the limit and even map your fitness as your heart gets used to strenuous exercise.
- Kettlebells; home workouts are the best. You can get a sweat on whenever and wherever you fancy. Kettlebells make for a great total body workout and can reallt torch the calories.
- A yoga mat; The amount of people taking part in yoga sessions has dramatically increased in recent years, with classes seemingly popping up everywhere. The only equipment you need is a mat, either a cheap one from a supermarket or a rather more luxury one like the one pictured. While not usually an aerobic activity, yoga does improve flexibility, muscle strength and provides a moment of calm in the hustle and bustle of modern life. I personally LOVE my Lulu Lemon mat.
- A gym bag; this means you can travel to and fro the gym in style. I love Sweaty Betty and Lulu Lemon bags, however, Active in style have some great, slightly more affordable bags.
I LOVE cherry bakewells; they remind me of spending the summer and eating lots of my cake with my Gran! On that note, I just had to make a healthier alternative!
Preparation time 1 hour
Cooking time None!
- 130g of dried dates,
- 100g of oats,
- 70g of raw honey (or sweetener of choice),
- 40g of chia seeds,
- 100g of fresh cherries,
- 100g of maple syrup (you could also use more honey),
- Almond extract,
- 50g each of almond and coconut flour.
- Using Clingfilm, line 12 holes in a muffin tray!
- Start by making your chia jam; simply mix together the cherries and 20g of the sweetener and then pop in the microwave for 1 minute. Now mash the cherries with a fork before mixing in the chia seeds. Leave this mix to gel whilst you do the other stages.
- Now make the base; in your blender, pop in the dates, oats and 50g of the sweetener and blend until well combined.
- Using a teaspoon, put a generous teaspoon in each of the 12 muffin holes before levelling them out. Pop the tray in the fridge.
- Now, to make the frangipane layer, in a mixing bowl, mix together the almond flour, coconut flour, 100g of syrup and the almond extract. Do this until it is almost dough like in texture; you may need to add some water.
- Take your bases out of the fridge, spread over the frangipane and then flatten it out. Get your chia jam and spread a layer of this over the top!
- Store in the fridge!
Brookies I hear you say?! Brookies are a genius combination of cookies and brownie! Two of my favourite desserts combined…. what’s not to love?! What’s even better…….each Brookie contains 11g Protein and less than 150 calories. The combination of the rich soft brownie with the soft gooey cookie I promise is one you don’t want to miss. This recipe is both dairy free and gluten free.
For the cookies:
70g Cashew Butter (could use another nut butter)
30g Vanilla Protein Powder
2 Tbsp Coconut Sugar
3 Tbsp dairy free chocolate chips
For the brownie:
30g chocolate Protein Powder
2 Tbsp Cocoa Powder
1 Tbsp Coconut Sugar
20g Ground Almonds
30ml Almond Milk
Tbsp Coconut oil (melted)
1. Preheat the oven to 180oc and line a baking tin with baking paper
2. Combine all the ingredients for the cookies in one bowl until the consistency is like cookie dough.
3. In a second bowl combine all the ingredients for the brownie to a similar consistency as the cookie dough. If its too dry add a splash of water.
4. Pour the brownie mixture into the tin and follow with the cookie mixture on top
5. Bake in the oven for 15 minutes (if you prefer your cookies crispy rather than gooey leave in for longer)
6. Leave to cool slightly then slice into squares,
I can’t quite believe how fast this year is going, how is it October already?
Anyway, these fruity, summery cookies are here to put those thoughts at ease and allow you to reminisce about warmer, sunnier days.
– 100g of oatbran,
– 30 g of dessicated coconut,
– 10g of coconut flour,
– 30g of coconut whey protein,
– 10g of unflavoured casein (could be subbed for more coconut flour),
– 100ml of egg whites,
– 10g of sweetener,
– 60ml of apple juice,
-50g of diced strawberries,
-4 strawberries, halved and cut in to heart shapes (if that is what you fancy!)
- Simply mix all of the dry ingredients together and then add in the wet.
- Make eight tablespoon full size mounds on a greased baking tray, flatten out and then add the strawberry halves.
- Bake in the oven at 160C for 13 minutes (or until browned).
We all want to feel good right? But sometimes it’s easy to feel down and we just don’t know why. Sometimes we get stuck in a bit of a negative rut and can’t explain what has caused it but we just know it needs to stop. I’ve found a couple of things really help me if I’m feeling this way and they may be easier to implement in your life than you realise.
This is so underrated and I know so many people struggle to find the time to make this a priority but as they say, you can’t pour from an empty cup! Giving yourself time to recharge is so important and comes in a variety of ways for different people – personally if I have a nice long shower, moisturise from head to toe I use the Aveeno moisturiser and honestly it cannot be beaten!), put some amazing hair treatment in and sit on the sofa with a cup of peppermint tea.
I’ll either just put some nice music on or watch vlogs on Youtube to switch off my brain from any stresses. Even just one afternoon of this every couple of weeks is enough to keep me going, but I think it’s important we all keep an eye on ourselves and make sure we know when to take a break as everyone is different!
- Unfollow negativity
This may sound a little controversial but I really don’t think it is talked about enough. Not everyone is compatible with everyone, it’s not meant to be that way, as they say you could be the ripest, juiciest peach in the world and there will always be someone who doesn’t like peaches. It is so easy to compare ourselves to things we see, especially on social media, so if seeing someone’s posts is constantly getting you down, what is stopping you from removing that negative influence? They may not even mean to do it but that doesn’t mean you should continue to feel down as a result of their posts or comments. Even if it is someone you used to be friends with, if their presence in your life is a constant negative then have the strength to move on. Neither of you need that in your lives, in the long run it is better for everyone.
- Compliment someone
There is no better feeling than making someone’s day and I’m sure that the more happiness you spread, the more you feel it. Of course it’s normal to have down days but if you make a conscious effort to smile and pay compliments, it will become so natural and you will find yourself making people’s day regularly without even meaning to. That positivity will rapidly spread and you will be surrounded with a group of people all lifting each other up which is bound to make you feel good!
What do you do to feel good?
Outfit by Sweaty Betty
You can pick up the Aveeno range at Hello Skin (use code HELLOJOSI for a discount!)
Photography by Anna
If you’ve never heard of overnight oats before, let me give you a quick little primer. Overnight oats are a no-cook method of making porridge. Instead of cooking your oats with liquid in the microwave, you mix your oats with the liquid and other mix-ins, and let it rest in the fridge overnight.
In the morning, you have a pudding-like porridge that is perfect for easy grab-and-go breakfasts. It doesn’t have the same texture as microwave oats. It’s creamier, denser, and in my opinion, so much tastier.
So, what do you need to make them?
The basic staples are:
- oats (as many as you need to suffice your hunger needs),
- Liquid (I use dairy free milks but you can use yogurt, water, milk, coconut water… ANY liquid)!
Mix these together, with the optional add ins below and leave for a minimum of 8 hours!
The optional add ins:
- Chia seeds/ Flax seeds; these make a gloopier consistency but will help to keep you full for longer.
- Frozen berries; these are great as they add in a natural sweetness,
- Nut butter; this makes it even creamier,
- Superfood powders; cacao powder adds a great chocolate flavour, lucuma has a lovely caramel taste, maca for a natural caffeine kick, acai to add a lovely colour..
- Nuts and seeds; this adds a great texture to your breakfast plus adds in healthy fats,
- Grated apple; this is more like a bircher recipe but tastes great!
- Protein powders; great to add in a protein kick post/ pre workout!
Great flavour combinations:
Here, you use the basic staples and then add in your optional add ins to mix things up!
- Cacao orange; cacao powder (or chocolate protein powder) + grated orange zest,
- PB and J; Peanut butter + Frozen Berries + chia seeds,
- Vanilla; Vanilla protein powder + Chia seeds + Fruit,
- Carrot Cake; grated carrot + raisins + vanilla protein powder,
- Banana Choc chip; Cacao Nibs + Banana coins + Vanilla Protein Powder,
- Tropical fruit; frozen mixed tropical fruits + chia seeds + Vanilla Protein Powder,
- Chocolate coconut; cacao powder + coconut milk + desiccated coconut,
- Apple Pie; Diced apple + cinnamon + Nutmeg + Raisins
Let me know if you try them!
Running most definitely has its benefits; it is good for our hearts and our heads. I, and many others, have turned running into a habit that is undertaken more than once a week, not only for the exercise but for ability to slip in to another world and switch off.
I find it pretty normal for my mind to wonder whilst running; if someone I knew were to drive past me, I probably wouldn’t notice them. And the thoughts? Well, they can be related to absolutely anything; the run itself, work, life or just how beautiful the day is!
Why do I find mindful running helpful?
If before I get ready to go out running I am feeling anxious, during my run, I will take the time to think about why I am feeling like that, how I can resolve, is there any reason to actually be feeling that way?
If I’m feeling happy, I will use it to push myself further; quicken the pace, push my legs and lungs and really get the best out of my run.
Either way, I finish the run with endorphin’s that are making me feel more positive.
What do I/ can I focus on to run mindfully?
I often focus on my breathing; making sure I am taking nice deep breaths, rather than shorter, snappy ones.
Once I have focused on that for long enough, and have got in to a rhythm, I will begin to take in my surroundings. Admire the beauty around you and the things that when life is speeding by, you may miss.
Top Tip: If I get stitch, I focus on breathing out every time I stride forward with my right foot. This way, I am no longer focusing on the issue.
Try to relax:
As silly, and as hard, as this may seem, I try to relax when out running. I choose an object of focus, whatever it may be (my stride, bird song, cars, people, trees, my breath) and relax my mental attitude towards exercise. During the week, I push my body really hard when doing HIIT and weight training exercise, that I take this time to just go with the flow and allow my body to enjoy exercise!
How can you do it?
I’d say, follow these four steps:
- Focus on your breathing,
- Encourage yourself to focus on what is going on around you.
- Have a positive attitude towards yourself when you run,
- Relax and enjoy it!
Finally, reward yourself after you run! Be it a nice breakfast, a bath, shopping.. make it worthwhile! I love a stack of pancakes!
I hope this helps!
Brownies. Everyone loves them. But have you ever tried to make brownies using ice cream? Well, I can tell you that this is delicious! Enjoy!
- Serves 2
- Prep time – 5 minutes
- Cooking time – 15 minutes
- 200ml of melted Oppo Chocolate Hazelnut ice cream
- 1 tbsp of cacao powder
- 1 egg
- 1/2 a teaspoon of baking powder
- 1 scoop of chocolate protein powder (or more flour)
- 50g of flour
- 100g of Black Forest fruits
- Toppings of choice
- Grease your skillet and pre heat your oven to 180’C
- Combine all of the dry ingredients
- Mix the wet ingredients in with the dry and then stir in the fruit
- Pour the mix into your skillet
- Put the skillet in the oven and cook the mix for 15 minutes
- Add your toppings and ENJOY!