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3 Ingredient Protein Pancakes…

Telling someone that you’re having pancakes for breakfast sounds super unhealthy (not that having that sometimes is a bad thing)! They’re often laden with syrups, cream, toppings of all sorts (if you’ve been to the Pancake house at Centre Parcs, you’ll have seen allllll the topping options) and made with butter, full fat milk/buttermilk and your bog-standard flour. HOWEVER, having a healthy pancake breakfast is such a simple task.. there really is no excuse.

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These high protein pancakes are whizzed up in seconds and, if you don’t want the chocolate option, contain only 3 ingredients.

So, here they are:

Serves: 1

Cooking time: 15 minutes

Ingredients: 

  • 1 banana,
  • 1 scoop of protein,
  • 150ml of egg whites or two eggs,
  • Optional: Cacao powder
  • Toppings of choice.

Method: 

  1. Pop all of the ingredients in your blender and whizz until well combined,
  2. Heat a frying pan on a medium heat and grease with either coconut oil or fry light spray,
  3. Pour 2 tablespoons amount in to the pan in a circulaur shape.
  4. Cook your pancake for around 2 minutes before flipping on to the other side.
  5. Continue to do so until all your mix is gone.
  6. Add your toppings and ENJOY!

xxx

Strawberry and Coconut Cookies…

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.

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Ingredients:

– 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!)

Method:

  1. Simply mix all of the dry ingredients together and then add in the wet.
  2. Make eight tablespoon full size mounds on a greased baking tray, flatten out and then add the strawberry halves.
  3. Bake in the oven at 160C for 13 minutes (or until browned).

Enjoy!

Hannah x

Hannah x

How to feel good? 3 easy steps… (Guest post by Just Josi Health)

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.

  1. Self-care

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.

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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!

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  1. 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.

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  1. 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!

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What do you do to feel good?

J x

Outfit by Sweaty Betty

You can pick up the Aveeno range at Hello Skin (use code HELLOJOSI for a discount!)

Photography by Anna

 

Overnight oats.. the basic recipe.

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!

  1. Cacao orange; cacao powder (or chocolate protein powder) + grated orange zest,
  2. PB and J; Peanut butter + Frozen Berries + chia seeds,
  3. Vanilla; Vanilla protein powder + Chia seeds + Fruit,
  4. Carrot Cake; grated carrot + raisins + vanilla protein powder,
  5. Banana Choc chip; Cacao Nibs + Banana coins + Vanilla Protein Powder,
  6. Tropical fruit; frozen mixed tropical fruits + chia seeds + Vanilla Protein Powder,
  7. Chocolate coconut; cacao powder + coconut milk + desiccated coconut,
  8. Apple Pie; Diced apple + cinnamon + Nutmeg + Raisins

 

Let me know if you try them!

 

Hannah x

 

 

Mindful running…

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!

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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. 

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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:

  1. Focus on your breathing,
  2. Encourage yourself to focus on what is going on around you.
  3. Have a positive attitude towards yourself when you run,
  4. 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!

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I hope this helps!

 

Hannah x

 

 

Black Forest Skillet Brownie..

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!

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  • Serves 2
  • Prep time – 5 minutes
  • Cooking time – 15 minutes

Ingredients:

  • 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

Method:

  1. Grease your skillet and pre heat your oven to 180’C
  2. Combine all of the dry ingredients
  3. Mix the wet ingredients in with the dry and then stir in the fruit
  4. Pour the mix into your skillet
  5. Put the skillet in the oven and cook the mix for 15 minutes
  6. Add your toppings and ENJOY!

Body Weight HIIT Workout (Guest post by @Bitesbybecs)

‘High Intensity Interval Training’ is a great form of exercise – it is a perfect way to squeeze a workout into a busy day and even better it can be done at home! So if you fancy burning some calories in a short amount of time, give this a go! All you’ll need is yourself and a bottle of water!

Before you begin, ensure you have warmed up and stretched to prevent any injuries occurring.

Complete each exercise for 40 seconds and then rest for 20 seconds. Rest for 2 minutes between each set. Complete the whole workout twice. The whole workout will take you 30 minutes.

Don’t forget to cool down and stretch after the workout too. GOOD LUCK!

Set 1

1. Skipping (If you have a rope that’s perfect, otherwise just complete the motion that you would with a skipping rope!)

2. High knees sprinting on the spot

3. Side skaters (Begin in a squat position. Jump to the left side landing on your left leg and bring your right leg behind your left ankle without it touching the floor. Then jump to the right landing on your right leg and brining your left leg behind your right ankle without it touching the floor).

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3 squat pulses in to full burpee..

REST 2 MINS

Set 2

1. 3 squat pulses into full burpee

2. Around the clock lunges (Start with feet together. Lunge forwards with one leg, then return to the centre. Then lunge sideways with the same leg and return to the centre. Then lunge back and return to the centre. Switch legs and repeat).

3. Duck walks (In a squat position walk forwards five steps and then backwards 5 steps. Repeat).

REST 2 MINS

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Skaters…

Set 3

1. Squat jumps

2. Mountain climbers

3. Glute bridges (Lying on your back on the floor with your knees bent and feet flat on the ground. Lift hips off the ground until knees and hips are in line. Squeeze through your glutes and ensure your core remains tight throughout the whole movement. Ease back down.)

REST 2 MINS

 

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Mountain climber ready…

 

Please do tag both Bec and I if you give this a go!

 

Hannah x

Courgette Waffles.. The sweet take.

If you’ve been following me for a while, you’ll know that I love courgette. I eat so much courgette and, if I’m honest, I necver get cougette’d out.

I made a very tasty salad with swordfish, put together an addictive chocolate courgette cake, and ate more courgetti with my meals and grated in my oats than I care to think about.

Like carrots in carrot cake, adding courgette to baked goods does not result in a vegetable flavor or texture. The courgette adds moisture, and a boost of fibre and nutrients meaning that any baked good involving the veggie can probably be considered health food. It’s science.

All joking and misguided justifications aside, these waffles really will start your morning off right. They’re quick to put together, and include wholesome, nutrient-dense ingredients.

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Cooking time: 15 minutes

Serves: 1

Ingredients:

  • 100ml of egg whites,
  • Half a grated courgette,
  • A handful of muesli,
  • 30g of oats,
  • 1 scoop of protein.
  • Toppings of choice!

 

Method:

  1. Combine all of your ingredients together,
  2. Preheat your waffle iron and then spoon enough mixture in.
  3. Cook until browned and keep repeating until you have done it all!
  4. Serve and enjoy!

Let me know what you think!

 

Hannah x

 

Rhythm 108… my thoughts!

When I was asked if I could review the new Rhythm 108 ooh-la-la tea biscuits, I was more than excited. I have tried their good for you dessert bars and they are amazing so I had high expectations for these AND I wasn’t disappointed!

Who are Rhythm 108?

They make Real Food from The Yogi’s ancient secrets in a small cave in the Swiss Alps, bustling with Yogi-Patissiers!  They always use pure ingredients and make nutritious recipes that are simple, delicious and made with a lot of heart and soul – just like at home.

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There are four flavours:

  • Coconut Cookie,
  • Double Choco Hazelnut,
  • Almond Biscotti,
  • Lemon Ginger Chia,

The ingredients:

These are ALL natural; no preservatives, or any nasties at all. All the bars are gluten and dairy free, have no refined sugar, organic and are a great source of fibre.

All of the biscuits contain gluten free oat flour and coconut oil, each flavour then has additional, natural ingredients.

The taste test:

  • Coconut Cookie; as silly as this may sound, this wasn’t too coconutty. It had a lovely crunchy texture and was great for dipping in a cup of tea!
  • Double Choco Hazelnut; this was by far my favourite bar. It tasted just like Nutella BUT didn’t have the guilt factor. I was sad when my biscuit finished!
  • Almond Biscotti; this had lovely little chunks of almond in it, which created a great texture. They also taste just like marzipan; so feel really naughty! Again, a great biscuit to dip in your cuppa!
  • Lemon Ginger Chia; I love the lemon and ginger combination. The fact that the lemon zest is natural and organic is great too!

Overall, I am very happy I got to try these biscuits and I liked them all – if they were to be available in a store around oxford, I would definitely splurge on them once in a while. I say splurge – I think the price tag is a little drawback. BUT, if the price lowers I would buy more.

As the ingredient list is all natural, you could probably make them at home!

Besides that, I love that the ingredient list of these biscuits as they are so simple and fresh. No added scary stuff, all things we know and you can spell them all!

The consistency is perfect for my taste,, they don’t fall apart and my favourite part is the packaging which I think is super pretty and cute!

Head to their website to check them out!

Hannah x

 

 

 

 

Meal Prep: Turkey Meatballs with tomato sauce and courgetti…

 

Usually people hear the word ‘meal prep’ and think this process takes a few hours . However, if you plan your meals carefully, you can take only 90 minutes of your time to cook your favourite healthy dishes every week.  I then store my meals in plastic containers in the fridge or freezer for the next few days.

By preparing a large batch of a specific meal, you drastically reduces your cooking time. This means that at work you don’t hit the often not so healthy canteen and in the evenings you don’t have to worry about slogging over the stove to cook meals.

The recipe below is one of my favourites and features, alongside others, on the daily mail website.

I get my meat from Muscle Food Uk, and couldn’t recommend their products enough. The service is quick and efficient, the meat is a bargain and, importantly, it is delicious!

Serves 2

Cooking time: 15 minutes

  • 1 red onion, peeled and diced.
  • I stick of celery finely chopped,
  • 1 tbsp of olive oil,
  • 1 tsp of mixed herbs,
  • 1 400g can of chopped tomatoes,
  • Seasoning to taste!
  • 8 turkey meatballs,
  • 2 courgettes, spiralised,

 

  1. For the sauce, put the onion and celery into a preheated frying pan and sautee for about ten minutes.
  2. Add the can of tomatoes, filling up the empty can with water to add to the pan.
  3. Season, stir well and let the mixture come to a bubble, then turn the heat down and simmer the sauce gently while you get on with the meatballs.
  4. Drop the meatballs gently into the simmering sauce.
  5. Let the meatballs simmer in the sauce for 30 minutes, or until cooked through. Serve with courgetti.

Enjoy!

xxx

Sweet Egg White Omelette..

It seems so simple but it’s soooo good! The perfect way to fix up any sweet craving you may have. This omelette is packed full of protein and is a great pre-workout or rest day breakfast/ snack. This is definitely a high protein treat with a low calorie count.

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Serves: 1

Prep time: 5 minutes

Cooking time: 10 minutes

Ingredients:

  • 150g of egg whites,
  • 1 tsp cinnamon,
  • 1 tsp vanilla extract,
  • A dash of milk (I used Pip and Nut almond milk).
  • Toppings of choice.

Method:

  1. Simply mix the ingredients together; I used a whisk to make it nice and fluffy.
  2. Spray a medium pan with nonstick spray, pour the mixture in, and cook on a medium heat. I like to cover the pan to help it cook evenly or pop it under the grill once the under side is cooked.
  3. Once cooked, pop it on to your plate and top with whatever you fancy.

Let me know what you think!

 

Hannah x