Fuelling

Today’s post is something I am quite interested in and would love to know even more about. As a very active person I account for extra expended energy by filling up on POWER foods; a lot of people use exercise as an excuse to eat junk but I feel eating the right nutrients can help  enhance performance.

The topic of sports nutrition is a hot debate with some athletes going to extreme measures to improve performance. Especially during the Olympics last summer I noticed a lot of sports-nutrition related posts (Michael Phelps eating 12000 calories a day anyone?!?).

 

Fuelling your body is so important for athletes, making sure you have enough energy in your system beforehand (glucose for muscles to respire) and filling up on protein afterwards. Post-workout nutrition is something I struggle with as I don’t want to ruin my appetite for my next meal by eating something ‘big’ but still want to get adequate protein for my muscles to rebuild for my next exercise session. 

Eating lots of phytonutrients (fight-o-nutrients) is super important because your muscles need vitamins and minerals to function properly. Also if you are very active don’t cut back on salt too much. I learnt this the hard way (as I cook a lot from scratch no salt is added to my food unless I add it myself), a few months ago I would get bad calf cramps every night – I spoke to a GP (my mum!) who thought it was down to lack of salts and so upped my salt intake a little bit and the problem went away. 

If you are active don’t use it as an excuse to fill up on crap foods because that will lead to crap performance, instead use it as an opportunity to fuel your body with even more goodness!

What’s your favourite post/pre workout snack?

My Day in Photos 6/5

My Yoga Goals

I love yoga. It is the best exercise for both relaxing AND energising me,even if you’re not into it I seriously recommend you try it out - there are so many pluses to regularly practising yoga, even if its just for 5 mins a day.

I find the best way to wake up in a morning is with the ‘caffeine shot’ pose (as I call it)

(the reason I call it this is because it gives you an energy boost much like caffeine would)

I follow this with 5 vinyasa flows (plank, chavasana, upward dog, down dog, jump to stand, deep breath and repeat). Then I complete my #plankaday challenge, if you follow me on instagram you will know everyday I have been planking, at the moment my time is 3mins but by the end of the Tone It Up Bikini Series I hope to get it to 5 minutes!

Planking has really improved my core strength and I’m starting to see more ab definition However I believe there is so much more to exercise than how it makes you look which is another reason I love yoga so much, it really emphasizes the mind body connection. 

Some poses I’m trying to master include side crow, scorpion and various handstands. I’d also love to be able to do this:

and this:

Keep Believing

xxx

Do you like yoga? What’s you’re favourite pose? What poses are you trying to master? 

My Purpose

I have made a decision that in my life I want to help people discover their best selves through exercise and nutrition. Therefore I have decided to spend another 2 years doing biology and chemistry A-Levels, so I can apply for Dietetics or biomedical science at uni. I know that what you choose what to study at university should be something you’re truly passionate about and I can honestly say the only thing I can see myself doing with my life is becoming a RD.

When I first chose my A-Levels in Y11 I had intentions of becoming a Lawyer or Accountant, but I’ve realised that (after watching an interesting clip about doing what you WANT and not what you think will make money) my purpose in life is nutrition. A lot of thought has gone into this and I’m excited to be studying sciences again – I’ve missed them!

I would also love to do a zumba teaching qualification!

 

Chocolate Pecan Pate

Hello friends I’m back!!

Earlier today I was craving a sweet treat after lunch. After some browsing around the web I came across a purely twins recipe for chocolate pecan truffles. I then decided to change the recipe up a bit to make a sort of dip come nut butter which reminds me a bit of the texture of pate (hence the name!).

This ‘dip’ would be lovely on crackers (I’m thinking oatcakes) or spread on fruit, you could also try in recipes that call for nut butter, or if you were patient you could blend it till it becomes a smooth drippy nut butter! Additionally you could shape in balls like Lori and Michelle

 

There are so many options you can do with this versatile easy spread. Now for the recipe:

Chocolate Pecan ‘Pate’

• 1/2 cup shredded coconut
• 1/2 cup pecan nuts
• 1/2 – 1 tbsp cocoa powder (depends how chocolaty you want it)
• pinch salt
• pinch cinnamon
• 2 dates (medjool or your fave variety!)

Place all the ingredients in a food processor and blend – don’t forget the TIU shake dance! Enjoy.

xoxo

P.S: To all my TIU girls this dip would make a perfect sweet treat M2 or after lunch dessert!

My 21 ingredient oatmeal…

Its no secret that MacDonald’s have a ridiculous number of ingredients in their ‘healthy oatmeal’…

Whole grain rolled oats, brown sugar, food starch-modified, salt, natural flavor (plant source), barley malt extract, caramel color. Apples, calcium ascorbate (a blend of calcium and vitamin C to maintain color). Sweetened dried cranberries (sugar, cranberries), California raisins, golden raisins, sunflower oil, sulfur dioxide as a preservative (contains sulfites). Milk, cream, sodium phosphate, datem, sodium stearoyl lactylate, sodium citrate, carrageenan.

(note to British reader’s – this is the american oatmeal; the UK one is much better)

So in light of this I decided to create my own 21 ingredient oatmeal – with only healthy wholefood ingredients!

21 ingredient oatmeal

serves 1

1. 30g oats
2. 10g oatbran
3. 1 pinch salt
4. 1/4 tsp cinnamon
5. pinch ginger
6. 1/2 tbsp cocoa powder
7. 1 tsp instant coffee granules (brings out the chocolate flavour)
8. 1/2 cup water
9. 1/2 cup almond milk
10. 1 tsp coconut cream (or 1tbsp coconut milk)
11. 1 tsp (or to taste) coconut sugar
12. 1 tsp raisins
13. 1 tsp goji berries (presoaked if you prefer)
14. 1 tsp chopped dried date
15. 1 tsp sunflower seeds
16. 1 tsp hemp seeds
17. 1 tsp (whole) flax seeds
18. 1 tsp chia seeds
19. 1 tsp pumpkin seeds
20. 1 tsp shredded coconut (or 1 tsp apricot jam which is what I used in the picture)
21. as much peanut butter as you desire ( I probably used ~1 tbsp)

Mix ingredients 1-7  together before adding 8-9. Cook in microwave (or on a stove if you prefer) for 5mins (stir half way through if using microwave). Stir in ingredients 10 and 11, before topping with dried fruit (12-14) and seed mix (15-19). to finish garnish with shredded coconut (20) and a spoonful of peanut butter (21).

Enjoy

xoxo

A to Z of my life. TAG

A-Z of Healthy Me

A is for age: 18

B is for breakfast today: I had apple, greek yoghurt, these waffles (made with buckwheat flour), peanut butter and dark chocolate – a pretty standard breakfast!

C is for currently craving: Dark chocolate and Almond Butter

D is for dinner tonight: Well since I’m writing this in the early morning I’ll tell you last nights. Black eyed bean and tomato stew! Made by my lovely grandma as we went to see them

E is for favorite type of exercise: At the moment I’m on a swimming kick! But my heart belongs to dancing <3

F is for an irrational fear: Dogs! I DO NOT like them licking me/ jumping on me

G is for gross food: Meat (raw) – it freaks me out

H is for hometown: Sheffield, UK

I is for something important: My Health – I value it and would like it to continue into my later life

J is for current favorite jam: Apricot! (don’t think that’s the right kind of jam – oh well) (I’m not keen on modern music anyway)

K is for kids: None! I’m only 18!

L is for current location: Sat in my dining room typing this post!

M is for the most recent way you spent money: I honestly can’t remember – saving up at the moment for a trip to London next weekend!

N is for something you need: A job! Before I go to uni (need to start saving)

O is for occupation: None Well, school student

P is for pet peeve: People telling you ’5mins’ then arriving after 10

Q is for a quote: “it doesn’t matter how slow you go, you’re still lapping everyone on the couch”

R is for random fact about you: When I was little I always wanted to be a teacher, until I got to secondary school and quickly went off the idea!

S is for favorite healthy snack: Veggies and hummus – sorry to be boring but it is, or maybe fruit (crunchy apples are where it’s at)

T is for favorite treat: Dark chocolate. The darker the better, hotel chocolat 100% is a dream

U is for something that makes you unique: I got all A/A* on my GCSE’s doing mimimal revision

V is for favorite vegetable: I would say avocado but I think that’s a fruit so I’m going to say brussell sprouts (especially roasted)

W is for today’s workout: 5 mile run

X is for X-rays you’ve had: None!

Y is for yesterday’s highlight: Going to watch a theatre production of hairspray!!

Z is for your time zone: GMT (I think)

xxx