When Carrot Cake meets Protein Pancakes...

What you will need...

1/2 a medium sized banana.
If you think bananas are only for Monkeys, think again.  Packed full of energy bananas make an excellent pre-workout (or 3pm) snack.  High in potassium, bananas have the ability to assist in lowering blood pressure and their high levels of B-6 help to reduce swelling, strengthen your nervous system and boost white blood cell count, just to name a few...

1 small - medium sized carrot.
Carrots are natures form of anti-aging drug.  Packed full of Vitamin A and antioxidants (betacarotene) your skin will glow and your cells protected from those nasty free-radicals.  And if you didn't eat your carrots, you wouldn't be able to see in the dark ...right?

1 serving of vanilla protein powder.
By no means do I suggest using protein power as your main protein source (think fresh meats and vegetables first!) but for the sake of pancake goodness, I think we can make an exception.

1 pinch of cinnamon.
My 'pinch' was huge as I am a cinnamon addict.  With the ability to regulate blood sugar levels, reduce LDL (bad) cholesterol and alleviate joint and menstrual pain, I think my addiction is a safe one...

1 medium sized egg.
Eggs are pocket-sized bombs of goodness!  Full of key nutrients eggs are great for your eyes, cell regulation, muscle building, brain power the list is almost endless and you can't go wrong ...unless you buy caged eggs.

That's it, only five ingredients...

1.  Mash 'nana

2.  Grate and add carrot

3.  Add cinnamon

4.  Add protein powder

5.  Add your (free range) egg

6.  Whisk with a fork

7.  Heat coconut oil in a small frypan over a medium heat

8.  Cook like a normal pancake

9.  Team with some super foods like Greek yoghurt & blueberries.

10.  EAT

For the Love of Nuts.

Nuts. I LOVE nuts. I would have to admit, they are my ultimate weakness! BUT as per my last post, everything in moderation, right? Plus nuts are nature's own 'health pills'.

Nuts can be somewhat controversial. I know some people who won't touch them due to their high energy content. Despite popular belief - those who consume regular (appropriate) servings of raw nuts are more likely to maintain a healthy weight. Besides - the combination of protein, fibre and good fats make them a great snack to control appetite and keep you feeling full!

Whoops, there I go, blabbing again - get to the point?!

So - down below, you will find a list of nuts and their nutrition content, benefits and how many are in a 30g serving (yes, 30g is the recommended serving, per day to reap all of those nutty rewards without over-doing it)

Find your favourite nut...

Peanut (technically, this isn't a nut. It's a legume. Makes for a great start to the list of nuts).
Nutrition: high in protein and fibre. Keep their skins on and they'll provide you with a punch of antioxidants and folate.
Benefits: research has shown they have the ability to reduce the risk of heart-disease and diabetes, lower cholesterol and help with weight management (bear in mind I am talking about raw nuts, not covered in salt!)
30g serving? 30 peanuts

Pine nut
Nutrition: rich in the antioxidant, manganese
Benefits: these nuts have shown to increase appetite-regulating hormones in the intestine, making you feel fuller for longer!
30g serving? 3 tablespoons

Chestnut
Nutrition: low-GI carbohydrate source, low in fat and are the only nuts to contain vitamin C

Benefits: good for diabetics, due to their low GI
30g serving? 4 chestnuts

Almond
Nutrition: rich in vitamin E and a great non-dairy source of calcium
Benefits: research has shown that eating almonds daily can lower blood cholesterol
30g serving? 25 almonds

Pistachio 
Nutrition: high in plant proteins, plant sterols and healthy fats. Also contains the antioxidant reveratrol, which can be found in red wine
Benefits: 1-2 handfuls per day can reduce LDL (bad) cholesterol
30g serving? 20 pistachio nuts

Cashew
Nutrition: great source of copper, magnesium and iron
Benefits: cashews are the nuts most likely to be tolerated
30g serving? 15 cashews

Macadamia 
Nutrition: these are the highest in mono-unsaturated fats and contain high levels of manganese & fibre
Benefits: eating 30g of macadamias daily can significantly reduce cholesterol, inflammation and blood clotting
30g serving? 15 macadamias

Pecan
Nutrition: natural plant omega-3 fats and have an extremely high antioxidant content
Benefits: pecans have shown to help reduce cholesterol and prevent clogged arteries
30g serving? 20 pecans

Brazil nut
Nutrition: brazil nuts are the richest dietary source of selenium!
Benefits: selenium can help prevent cellular damage, and 2-3 brazil nuts each day will reach your RDI of selenium
30g serving? 8 brazil nuts

Walnut
Nutrition: rich in omega-3's including the alpha-linolenic acid (ALA)
Benefits: they have great anti-inflammatory properties and are good for diabetics
30g serving? 12 halves

Hazelnut
Nutrition: an excellent source of vitamin E, copper and manganese
Benefits: rich in fibre, essential for a health bowel!
30g serving? 20 hazelnuts

...And after all that! What is your favourite nut??

xxx

Find & do what works for you.

I've always been a firm believer in doing what works for you, what you believe in & what makes you happy. 

There are so many health critics out there releasing the 'latest and greatest' in health, wellbeing and fitness. Their ideas may provide immediate success, but does it really work for you in the long term? More often than not, the answer would be 'no'.

Which brings me to my next point.

Do i claim to have all the answers? No, nobody does...I am simply exploring things which I enjoy and part of that is sharing my journey with you!

I will be the first to admit I have followed numerous diet fads and exercising regimes in the past, did they work long term.... no way. So with that in mind, the things I blog about and post on facebook & instagram are things that make me happy and keep my health, body & wellbeing in balance. 'Take from this what you will'. Yes, my 'diet' does consist of gluten-free products, minimal dairy, fruit & alcohol... but that is because it works for me. I am in no way preaching that you follow what I do.

However, there are three rules that I think everybody should take on board...

1. Be kind to your body.

It's cliche, but true. Your body is your home & if you fill it with crap all the time, the chances are you are going to feel like crap. Eat a balanced diet, get moving & treat yourself - invest in good quality food, make up, skincare, wear workout gear that makes you feel good. It's the small things that make the big difference!

2. Everything in moderation.

There is no way I would ever advise you to avoid all treats, never have a lazy day on the couch, give up drinking... because a) it isn't realistic, and b) those things are okay when consumed/done in moderation. Living by this rule means you can be 'healthy' and have fun at the same time. Win, win.

3. Do things that make you happy, each day.

Seriously, do. There was a stage of my life where I put school, work and fitness before everything else. That right there is not healthy. Not healthy for your mind, body & wellbeing. I now try to find something each day that I enjoy whether it be a walk, baking, cooking, reading (Wow, sounding like a right nerd. Yes these are the things that make me happy), visiting friends, date nights, coffee for 1, drinking a cup of tea... you get the idea. Whatever it is that makes you happy, JUST DO IT.

Did I ramble in this blog? Probably, yes.

Do I feel passionate about doing what works for you? Definitely, yes.

Your turn - what makes you happy?

D xxx

Super Salad!

Now, I don't know about you - but I am rather fond of a decent salad. Yes, I know, 'you don't make friends with salad'.... but I can guarantee you would love to be buddies with my salad today!

May I just point out that I was in a rush to get ready this morning, so this was a panic decision & it worked brilliantly... so no excuses for that soggy white bread sammy you are eating...

Welcome to the Super Salad...

Spinach - always use spinach as a base! It is my go to for a lot of things. Packed with nutrients, spinach is the king of the leaves...

Avocado - I'm obsessed. Avo's are rich in essential fats (important for brains & braun) and have a high potassium content which helps to balance out the bad influence of sodium (salt!)

Quinoa - Easy, high protein, tasty, filling. Need I say more?

Broccoli - high in vit C and fibre, also great at helping the body to absorb protein, which brings me to my next ingredient...

Soft poached egg - Nom. Mini nutrient bombs, eggs provide all the essential proteins your body needs (can't produce itself), and over 11 essential vitamins and minerals.

Almonds - these little beauties help to lower LDL (bad) cholesterol, regulate blood sugar, provide essential fats & proteins and taste bloody good!

Goji Berries - for little berries, they pack a huge antioxidant punch! Don't be fooled though, they're not as sweet as you may expect...

and finally...

Lemon - the BEST salad dressing you could ever need. Tasty, decent vitamin C levels, and they alkalize the body (bring the body back down to a healthy pH).

Pwoah. There she goes! 

Would love to hear about your favourite lunches! Comment below...

D xx

Banana Bliss!

Oooo, my first ever blog... How exciting! 

What better starting point than to begin with a 'no added sugar, gluten & grain free' banana bread recipe!

This sucker was so easy to make and beyond deeeeeeeelish!

What you will need...

• 1/2 C coconut flour
• 1/2 C almond meal
• 1 C mashed banana
• 1/2 C coconut oil OR butter (whatever you prefer!)
• 1/2 tsp cinnamon
• 3/4 tsp baking soda
• 3 eggs (be nice, buy free range)
• 1/2 tsp vanilla essence
• pinch of salt!
• (80% and darker) Dark chocolate (I'll let you decide how much....)

How to make this beautiful loaf...

1. Preheat oven to 180 & line your loaf tin with baking paper
2. Medium bowl: Combine coconut flour, almond meal, cinnamon, baking soda & salt, 'whisk' with a fork to remove all clumps
3. Small bowl: Combine eggs, vanilla essence, mashed banana. Whisk until combined
4. Add wet to dry and fold gently, adding in the chocolate as you fold.
5. Empty contents into loaf tin, top with walnut pieces & bake for 40-50 mins (give or take depending on oven)
6. Don't wait for it to cool down.... we all know muffins/loaves/cakes taste 100 X better when they're straight out of the oven!

And there we have it! You never have to feel guilty about eating your favourite banana loaf EVER again... 

#GuiltFreeTreatsAreAGirlsBestFriend.

D xx