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

 

My favourite dairy free milks…

Lactose intolerance (or dairy intolerance) is seeming to become a more common digestive problem, alongside this, many people are choosing to opt for a dairy free diet ot out of choice. I, personally, haven’t eliminated dairy products from my diet BUT, I do love to use dairy free milk alternatives in my baking, my breakfasts and in a matche latte!

There are so many Dairy-Free Milk alternatives available these days that it can be daunting to know which one to go for. Those experienced dairy-freers will already have a firm favourite, having tried a few and decided on the one they love. However, if you’re new to the dairy free lifestyle then you may not know where to begin.

Pip and Nut Almond drink:

This is my new, firm favourite.  It is unsweetened, contains no nasties and is, quit frankly, DELICIOUS!!!

I’ve used it in both sweet and savoury baking, and especially love it in porridge! Try mixing it with oats and protein powder for a porridge bowl and then top with your favourite fruits.

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Rude Health Almond drink:

This has a very obvious nutty flavour; which I love. It is great in overnight oats as it has a lovely creamy taste. It is also a great dairy free alternative in baking; especially cakes and pancakes. Try blending it with ice, a banana, cacao powder, chocolate protein powder and almond butter to make a delicious smoothie.

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Koko:

This has quite a sweet coconut taste and goes really well with cereal, fruit and in a coffee/ latte. It is low calorie too; 27 calories per 100ml. It is fortified with other vitamins and minerals, which I prefer not to have added to mine. However, it tastes great and, when I can’t find other options, I will happily use this!

Rebel Kitchen:

This company make great flavoured coconut drinks, especially great for children. They keep it simple – no additives or preservatives. They have a bold taste, fewer ingredients, nothing added as well as always being organic, responsibly sourced and responsibly produced.  The flavours include:

  • Banana,
  • Chocolate,
  • Coffee,
  • Chocolate orange,
  • Vanilla

Try mixing the chocolate orange with oats and cacao powder overnight before adding toppings in the morning. It is amazing!

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Oatly Oat milk:

This has a very obvious oat taste but then you can expect that when it is made purely of oats!!! It is great in porridge, with overnight oats and in baking! I love to use it in Banana breads instead of coconut milk/ yogurt.

 

I hope you found this helpful!

 

Hannah x

 

 

Protein free energy balls..

These energy bites are no bake, super easy to make and take less than 10 minutes to put together. They are naturally loaded with protein, fibre and healthy fats to keep you full and loaded with energy throughout the day.  Made with minimal ingredients that are easy to buy, everything gets combined in one bowl AND, best of all, you don’t have to turn on the oven.

When you bite in to these balls, it is quite hard to believe that they are actually healthy! Therefore, they are the perfect on the go snack!

This recipe is also very versatile; add in whatever you fancy. Go wild; cacao nibs, dried fruits, different flavoured nut butters, all the superfoods.. ANYTHING!!!

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Want to know how to make them so you can enjoy them? Well, the recipe and method is below!

To make 12 balls:

Ingredients:

  • 50g of nut butter,
  • 70g of oats,
  • 15g of dessicated coconut,
  • 15g of chia seeds,
  • 50g of date nectar (honey would work here too).

Method:

  1. Combine all of the ingredients in a bowl (make sure everything is coated really well),
  2. Place the mixture in the fridge for 10-15 minutes so they are easier to roll,
  3. Use a teaspoon to take a teaspoonful size amount and roll in to balls,
  4. Roll in to bites and store in the fridge for up to a week!

ENJOY!

 

Hannah x

 

 

Ollybars.. My thoughts.

I recently discovered Olly Bars, a London based producer of handmade, healthy snack bars intended to keep you fuller for longer. Olly started the business with the aim of creating the ‘best tasting energy bars’ packed with plenty of healthy fruit and nuts. Many ‘healthy’ breakfast bars are actually anything but that, so I was pretty chuffed to be sent these bars! These bars are SO addictive but guilt free as they don’t contain all the additives.

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There are three different flavours: banana brunch, peanut choc chip and all day breakfast.

‘All day Breakfast’

Made with oats, dates, nuts and cocoa butter this snack bar will keep you full all morning. This bar is a good source of protein, with each bar containing 9g. It is also high in protein, additive-free and suitable for vegans. The bar has a chewy consistency and with every bite, you bite in to something different. It is a sizeable bar, probably double the size of those you would normally buy, so is great, satisfying breakfast option.

‘Peanut Choc Chip’

This bar is brilliant as a sweet but guilt-free dessert (and will satisfy a peanut-lover no end). It has to be my favourite. It is sweet but not too sweet and has an amazing texture. Basically, I love it!!!

‘Banana Brunch’

The superfood snack contains chia, sunflower and flax seeds – and has lowered the amount of natural fruit sugars by 40%, replacing them with protein by using vegan-friendly pea crunchies. Coming in at around 250 calories, it is a great pre/ post workout snack.. it didn’t quite suffice for breakfast.

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Overall, I give the bars an average of 7/10 BUTthe peanut choc chip bar gets 10/10 from me!

 

Hannah x

Turkey Mince.. My favourite recipes.

If you’ve followed for a while, you will probably know by now that I  love turkey mince. I think it is so versatile. So much so, that I prep it for both lunches and dinners.

You can also have it in so many forms:

  • Meatballs,
  • Burgers,
  • Mince- think Chilli con carne, tacos, keemas (this is my absolute favourite), lasagna, as a pizza topping.
  • Basically, if red meat is the mince suggestion in a recipe, just change it to turkey.

Why turkey mince?

In no way am I saying that red meat is bad, in fact my Dad is a beef farmer (check out Hannem Limousin’s). Red meat is a good source of proteins, vitamins and minerals in your diet. Red meat provides us with iron, and meat is also one of the main sources of vitamin B12. However, too much red meat can lead to you eating too much saturated fat.

This is where the turkey mince comes in to action. You can have the same meals, BUT with less fat, calories and more protein. If you are going to swap to turkey then make sure you are using turkey breast mince, not thigh. The thigh is a much fattier cut of meat and can end up the same if not higher in calories and fat than beef mince and undoing all your good intentions!

So, here are a few of my favourite recipes from around the internet that are quick and easy and use mince that I would change to a turkey alternative.

  1. Turkey Mince Cottage Pie with a sweet potato topping. 
  2. The best healthy Turkey Chilli. 
  3. Slowcooker healthy Turkey Keema
  4. Turkey Burgers; here are a few recipes:

5.  Turkey Meatballs; here are a few that I love:

 

I hope you find this helpful!

 

Hannah xxx

 

Vegan Banana Bread…

It’s a long time since I made a protein powder free cake and ate it… so, I naturally had to celebrate this success by putting in on my blog for you to all enjoy too! Banana is one ingredient that I end up using a lot while baking. I have baked cookies, cupcakes, muffins and so many breakfast recipes but a simple no egg banana bread recipe was missing here.

This recipe is really easy- it uses just two bowls, you mix it all in together and then pop it in the oven. The use of coconut oil as well as the bananas keeps this loaf really nice and moist!

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Serves 8 (generous slices)!

Prep time: 10 minutes

Cooking time: 65 minutes

Ingredients:

  • 3 medium-large bananas (+1 extra to cut in to coins)
  • 75 ml melted coconut oil
  • 75 ml full fat coconut milk
  • 100 g coconut sugar
  • 1 tsp lemon or lime juice
  • 180 g plain flour
  • ½ tsp of baking powder
  • 1/3 tsp of bicarbonate of soda
  • 1½ tsp of cinnamon

Method:

  1. Warm up the oven to 175° C  and line a 900 g / 2 lb cake tin with baking paper. Move the oven rack a notch down from the middle position.
  2. In one bowl, combine all dry ingredients. In another bowl combine all wet ingredients.
  3. Add dry ingredients to the wet ones in three batches mixing well each time. Mix until there is no dry flour left, but do not over mix!
  4. Pour the cake batter into the tin and spread banana coins on top if you want. The cake is just as nice without them.
  5. Bake for about 65-70 minutes, the exact time depends on the individual oven. Remove from the oven and let it cool down completely before cutting.

Enjoy!

Hannah x