Green Juice Recipe for Detox

healthy living

I haven’t always been a fan of green juices, mostly because it’s an acquired taste, but lately I’ve been giving it a try because I feel like my digestive system needed a boost. The best thing about a detox juice is that it has all the benefits blended into one. It’s simple and quick, but my issue has always been the high folate levels in green juices; folate is found in spinach and avocado, and it doesn’t always agree with me.

So the recipe below is a green juice for beginners, you don’t just jump onto the green juice frenzy, you ease into it.

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Ingredients:

  • 1 small green apple
  • 50 grams of sliced cucumber (or a handful)
  • 2 tbsp lemon juice
  • 1/2 tbsp matcha powder (unsweetened)
  • 1-2 cups of water

Tip: pass the juice through a strainer.

Other Ingredients you can add or substitute with:

  • ginger
  • mint
  • spinach
  • parsley
  • apple cider vinegar
  • avocado

 

The possibilities of a green juice are endless and effective if you need a cleanse for either weight loss or detox. The juice is one I make in the morning and before breakfast, I don’t usually have it every day, but if you’re trying out a detox week then this would be a good idea.

I hope you try it out and if you do please leave me a comment. Follow for more posts like this one and thank you for reading, xoxo.

Healthy Banana Bread

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This is a recipe I made three times in a row until I ran out of bananas. Seriously, it’s that good. As always, this is a dairy free, gluten free recipe and I mean, who doesn’t love banana bread? It’s easy to make and tastes like a slice of heaven, so here’s what you need.

Ingredients

  • 1 cup almond flour
  • 1 cup gluten free flour (any mix will do)
  • 3 medium sized bananas
  • 2 eggs
  • 1/2 – 3/4 cup almond milk (or any milk)
  • 1/4 cup erythritol/stevia blend (or coconut sugar/ monk fruit sweetener)
  • 1/2 tsp vanilla powder
  • 1/2 tsp cinnamon
  • 1/2 tsp baking powder
  • 2 tbsp coconut oil
  • Blueberries or cacao nibs (optional)

 

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Steps

1. Mash the bananas with a fork or in a blender until smooth.

2. Add in the eggs, vanilla, cinnamon, baking powder, coconut oil and sugar to the bananas and mix well. (Ingredients should be at room temperature to prevent the coconut oil from solidifying)

3. Mix both flours and fold but to not over mix. Gradually add in the milk, if you want a more dense bread add in less milk, but I prefer mine light so I usually add 3/4 cup, but depending on your choice of gluten free flour you may need to adjust this.

4. Line a loaf pan with baking paper and pour the batter in. This is optional but you can add slices of banana, blueberries or cacao nibs as a topping.

5. Bake for 15-20 mins at 190ºC, allow the top to brown a little and let it cool before removing. I usually keep mine in the fridge in the same pan and wrapped in the baking paper and I do not slice it beforehand to keep in moist.

 

I hope you try out this recipe, if you had to pick one, I would definitely recommend this one. Thank you for reading, I hope you enjoy it and please follow for more recipes like this one, xoxo.

Healthy Homemade Granola

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This is a gluten free, dairy free and nut free recipe that I’m sure you’ll enjoy! It can be eaten with yoghurt, milk or as a snack. You can alter this recipe to your taste and add or switch any ingredients you’d prefer. The base mainly consists of rolled oats, coconut oil, and honey, you can add in seeds, nuts or dried fruit if you like.

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Ingredients:

  • 2 cups GF rolled oats
  • 1/4 cup chia seeds
  • 1/4 cup sunflower/ pumpkin / hemp seeds
  • 1/4 cup cacao nibs
  • 1/3 cup coconut flakes
  • 2 tbsp coconut oil
  • 2 tbsp honey / maple syrup
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla powder / 1 tbsp raw cacao
  • You can also add dried fruit – dried figs, berries.

 

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Steps:

  1. Mix together the rolled oats, seeds, cacao nibs and coconut flakes.
  2. Melt coconut oil and honey together either in a microwave or in a saucepan on low heat.
  3. Add the liquid to the dry and fold well to make sure your granola is well coated. Add in vanilla and cinnamon.
  4. Spread the mixture over a tray lined with baking paper.
  5. Bake for 10 mins on 170 º C or until it turns golden. (The granola will burn easily so make sure to keep an eye on it)
  6. Let it cool down and store in an airtight jar.

 

I hope you enjoyed this quick recipe and that you come back for more. Thank you for reading, and make sure to let me know if you try this one out, xoxo.

 

 

1 Week Detox Guide

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Lately I’ve been feeling out of sorts, my afternoon dip has worsened, I find it hard to concentrate and I feel sick after meals. Especially after my birthday weekend, with all the cake and indulgent eating, I think it’s time for a week of detox. This is to repair my gut, increase my energy and boost my metabolism. Throughout this week I will be sharing my plan to re-stabilise my body and flush out the toxins (giving you all advice and keeping myself in check at the same time). Keep in mind that you should not take any drastic steps in your diet or workout without consulting your doctor first, you don’t want to consume too few calories or work your body into burnout. So here is my guide for the week ahead.

Things to avoid:

  • Sugar (no more cake)
  • Dairy
  • Gluten (this might be harder for some of you, but try and give it your best shot)
  • Coffee (I know it hurts)
  • Processed foods

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Things to enjoy:

  • Fruits
  • Vegetables
  • Nuts
  • Chia seeds
  • Oats
  • Quinoa
  • Almond milk
  • Lemons
  • Matcha
  • Herbal teas
  • Smoothies
  • Water (a lot of it)

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IN A TIPICAL DETOX DAY…

  1. Drink water as soon as you wake up
  2. Workout for 30-60mins
  3. Drink lemon water before breakfast
  4. Have a smoothie for breakfast
  5. Drink more water
  6. Switch coffee for some green tea
  7. Have a clean lunch; this can be a soup, salad, quinoa and veggies with chicken…
  8. You guessed it, more water
  9. Dinner: keep it light
  10. Water, water, water!

 

Additional tips:

  • Intermittent fasting can be an additional boost to detox your gut
  • Get 7-8 hrs of sleep
  • Practice mindfulness for at least 10 mins
  • You can keep meat/poultry in your diet for protein if you like or you can leave it out
  • Exercising shouldn’t be taxing on your body, don’t overdo it

 

WHY?

  • Chia seeds? They cleanse the gut, removing toxins and they keep you satisfied for longer.
  • Water? Most of the time our cells are screaming for water and we’re too busy to notice. Water literally will flush out toxins and it’s also necessary for bowel movement (yeah, I just had to go there).
  • Coffee? Let’s make this simple, it gets you high but you’ll eventually crash and you will crash hard. Why don’t we take a break from the adenosine attack.

 

I hope you all got something from this post, follow for more like this to come. Thank you for reading, xoxo.

7 Ways To Promote Gut Health

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  •  Detox water– drinking warm lemon water in the morning helps to boost your digestion and metabolism. I usually squeeze half a lemon into warm water, and I drink this on an empty stomach. You can choose to add honey, ginger or apple cider vinegar to further promote the anti-bacterial properties.                                          However keep in mind that ginger and the apple cider can be harsher on sensitive digestive systems and these may not be the right ingredients for you. It all depends on how you feel.

 

  • 1 month reset– this can be challenging but it is definitely worth the effort if you want to re-establish gut health or repair any damage. The reset involves avoiding sugar, processed foods, gluten and dairy for a whole month. The reason for a month is that it takes quite some time for your body to eliminate gluten. I have been consistently  gluten and dairy free for years now and I know it’s not easy for everyone, which is why a reset may be a better option for most people.Processed foods involve anything store-bought that has those long ingredients lists     that you can’t even pronounce and sugar would be refined sugars such as; white bread, pasta, white rice, cane sugar, energy drinks, sodas and cake. I know it hurts. On the bright side, you can use unrefined sugars such as coconut sugar.

 

  • intermittent fasting – this is something I’ve mentioned before, it’s a versatile method and you can read more about the various methods to approaching it. I’m currently on the 16/8 method, which means I fast for 16 hours and eat during the 8. I don’t eat any less or more, this is just to give your gut more time to rest. It also has the added bonus of promoting weight loss.

 

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  • 5 daily servings – it is recommended to have 5 servings of fruit and vegetables, preferably in their raw state. Try to incorporate these into your meals; an easy way would be in a breakfast smoothie. I like having fruit with my oats, veggies with my main meals and fruits as snacks, this allows me to get in my 5 daily servings. This is because they are packed with fibre which help improve gut health and digestive movements.

 

  • 1-2 days w/o meat/poultry – this is a weekly habit that is pretty easy to keep up with. Meat and poultry are pretty hard on our digestive system, so it’s beneficial to let our gut heal and repair by taking 1 or 2 days off. From this, you can try to observe how you feel, as your gut often affects how you feel overall, you may find yourself more energised on these days.

 

  • massage your greens– this seems unusual but it actually works, while greens do provide us with fibre, their cell structure may be hard to digest. This is why you should massage greens, like kale for example, with some olive oil to break it down.

 

  • intolerances/allergies – this is something that has completely changed my life. Food intolerances are not to be underestimated, they can seriously damage your gut and your overall health. If you can get tests done for your allergies, that’s great, but most of the time you have to understand your body’s reaction yourself. Notice how you feel after eating certain foods and gradually eliminate those you feel do more harm than good. I have an intolerance to gluten and dairy, but I am allergic to peanuts, soy and seafood and it’s often trial and error with this, for example; I can drink almond milk and use almond flour but I can’t eat almonds.

You can always research more about food types and their effects for your own knowledge or if you think you’re reacting badly to certain foods. I’d suggest learning more about high histamine, high folate, and high copper foods, just to get started. Of course this depends on your body type, it’s always helpful to get tests done to check if you have any deficiencies or excesses, as that may also be a factor.

I hope you all enjoyed this post, if you have any tips you’d like to share, leave a comment down below. Thank you all for reading and please follow for more tips like these, xoxo.

5 Healthy Habits You Should Start Right Now

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  1. Water Before Coffee– make sure you drink at least 1 glass of water before having coffee-438416_640.jpgyour coffee and after, because coffee is dehydrating. This may also reduce the blow of a caffeine crash. On that note, try to limit the amount of coffee you drink, three cups a day doesn’t give enough time for the caffeine to leave your system, and your sleep cycle might suffer from this.

 

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2. Frequent and small– your meals should be in small portions but regular. 3 big meals a day might not work for everyone, this could cause bloating and increase your stomach size. If you want to shrink you stomach you can take 3 small meals and 2-3 snacks, this will help you feel fuller with less as your stomach size decreases.

 

 

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3. Fill with greens– this is something I’m still working on, which is filling half of my platewith greens. Veggies and salads contain fibre which helps keep you fuller for longer and has the least amount of calories. I know they probably aren’t that appealing at first but tweaking them up a little makes a big difference.

 

alarm-clock-2116007_640.jpg4. Avoid late night binging – set a time limit for when you want to have a last meal. Your digestive system needs time to rest and it’s best to avoid eating just before bed because you won’t be burning off the calories. 7pm is a good time but you can set a time for yourself

 

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5. Sleep, sleep, sleep– I’m guilty of this one too, but I’ve made some difference. 7-8 hrs, don’t tell me you only need 5 or 6, don’t tell me you’re a superhuman, cause I’m going to give it to you straight. You will crash. Hard. I was there at one point, feeling invisible cause I could run on 4 hrs of sleep and give out better than anyone else. Then it all caught up on me and now I value my sleep like nothing else. Ever wonder why cats have 9 lives, they sleep!!

 

I hope you all enjoyed this post, please like and leave a comment telling me about your favourite heathy habits. I hope to see you again soon, xoxo.

 

5 Tips to Stop Binge Eating

healthy living

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#1. Meal Prep- this is a great way to plan what you eat in a day and avoid standing in front of the fridge munching on potato chips (which should not even be in there btw). If you have all your meals already prepared, you are less likely to eat mindlessly.

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#2. Cut out sugar- one of the problems with sugar is that it promotes cravings. Have you ever found yourself craving sugar then craving something salty? Sugar only intensifies your hunger.

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#3. Add mint to your diet- mint is known to help curb cravings and keep you fuller for longer. Add some mint to your tea, smoothie or water to sip throughout the day.

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#4. Breakfast is key- make sure your macros are well balanced in your breakfast. Most of the time we have a carb filled breakfast and although carbs are needed in your meal, you should also aim to add protein as well. Protein helps keep you fuller for longer as its breakdown requires more time and energy. You can find protein in eggs, nuts, meat, fish, and poultry and if breakfast just isn’t your thing, it can even be lunch because either way you are still breaking your fast.

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#5. Reduce Stress-  often you’ll find that binge eating is related to emotional stress, because our mind is under pressure, our bodies turn to food for comfort (like devouring a tub of ice cream after a breakup). So to prevent or stop binge eating, you need to be more aware of how your body and mind feel and try to find another form of support rather than food.

 

I hope these tips are useful to you in any way possible and that you come back for more. Thank you so much for reading and I hope to see you again next time, xoxo.

5 Things to Avoid When Trying to Lose Weight

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#1. Obsessive tracking– counting down to the last calorie can sometimes be frustrating and create an unhealthy mindset for your fitness journey. We might find ourselves obsessing over the number and dreading it. A way to prevent this is to track what you eat once or twice a week, just to check if you’re on the right track. Another method is to track everything at the end of the day rather than throughout the day.

 

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#2. Daily weighing– weighing yourself every single day is pointless because you’re never going to shred the pounds dramatically overnight. So doing this only discourages you and you will end up with the urge to either give up or go extreme. I’d recommend weighing yourself once or twice per month, if you find yourself going overboard.

 

 

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#3. Protein Bars– it’s often difficult to find the right energy or protein bar as these are marketed as ‘healthy’ but are often packed with sugar. They are also high in calories and are difficult to keep track of, you might find yourself binge eating them, thinking they’re only one little bar. I would suggest trying them out when you’re well into your fitness journey and are confident about your nutrition. If so, I would recommend Larabars- they have only a few ingredients and are easy to track.

 

 

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#4. Energy Drinks– needless to say these are loaded with sugar and empty calories. They have no nutritional benefit and often result in an energy crash after. If you need an energy boost, try bulletproof coffee (if you’re on a low-carb high fat diet) or a superfoods smoothie or juice.

 

 

 

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#5. Eating Out– I love eating out just as much as the next person, but I also know that it’s hard to maintain your nutrition when you’re eating out. The first obstacle is the menu- temptation will strike when you see all the forbidden meals available. Second barrier- you don’t know exactly what you’re consuming, if you’re not cooking your food its difficult to keep track of it. An example would be; you might choose a salad thinking you’re eating healthy, while the dressing on it may have more calories than the actual salad. So I would save going out to eat for a cheat day or find a healthy restaurant or café nearby, that allows you to get familiar with the menu.

 

I hope you found some of these tips useful and check out some of my other posts. Thank you for reading, xoxo.

Matcha Mint Apple Smoothie

healthy living, Matcha Recipes

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This smoothie is a great detox breakfast or snack, packed with antioxidants and a high content of chlorophyll (green pigment in the leaves) which cleanses the body of toxins. The green apples have a high fibre content, keeping you satisfied for longer and the mint not only adds flavour to the smoothie, but is also rich in nutrients such as; vitamin A, iron and manganese. In other words, this smoothie is just the energy boost you need in the morning, but without the crash.

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Ingredients:

  • 1 large green apple
  • 1/2 tsp matcha powder (unsweetened)
  • a few mint leaves
  • 1 cup almond milk (unsweetened)
  • 4-5 stevia drops (or any sweetener of choice)

 

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Directions:

  1. Throw all the ingredients in a blender, add some ice and enjoy!

 

I hope you all enjoy this recipe and please leave a comment below if you try it out, xoxo.

10 Ways To Lose Weight On Vacation

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Vacation is a time to let go, enjoy, and forget any boundaries we’ve placed on ourselves. However, it’s normal to worry about gaining weight on holiday and often we may find ourselves indulging just a little bit too much. This usually ends in going back home, to the scale and after a few minutes, searching for ‘how to lose holiday weight’. So here are a few ways to avoid gaining weight or even losing some weight on holiday.

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#1. Hit the Gym– this is the most obvious solution; your hotel or resort probably has a
gym that’s open 24/7, so make use of it. You should remain active even when on holiday,
it’s a time to indulge, not slack off.

 

 

 

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#2. Walk– take every opportunity you have to walk; take the stairs instead of the elevator, go on a hike, walk on the beach and if possible, explore on your feet. This helps your body remain active and burn a few calories.

 

 

 

baked-goods-1846460_640#3. Plan Your Carbs– try to avoid eating carbs later on in the day, consume them earlier
on so that you can burn them throughout the day. When eating carbs later at night, they tend to be stored as fat as you’re not using up much energy when you’re sleeping.

 

 

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#4. Stay Hydrated– it’s normal to forget to get in enough water consumption when you’re
out all day, sight-seeing. So remember it’s important to drink at least 2 litres of water per day.

 

 

 

 

 

alcohol-1853327_640.jpg#5. Limit your alcohol– being high in calories and in sugar, alcohol can have a negative effect on your weight loss. Limit the amount of drinks you have, instead of cutting them out completely.

 

 

 

 

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#6. Skip a meal– when on holiday, it doesn’t hurt to skip breakfast for brunch. This will help you control your calorie intake and it’s also more practical when you’re out and about.

 

 

 

buffet-3955616_640.jpg#7. Avoid the buffet– unlimited amount of food at your disposal probably isn’t the best thing for maintaining your fitness journey. The buffet leads to eating twice as much as your usual intake and clouds your mind from deciding when to stop. Try to avoid the buffet or limit the number of plates you fill up with food- one should be enough.

 

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#8. Wait a few mins– before going to grab another plate of food, wait a few minutes- at least 10. This is because it usually take 10-15mins for your brain to understand if you are full. So to avoid overeating, leave some time in-between meals.

 

 

trout-2900325_640.jpg#9. Eat the local food– don’t waste your splurge meals on junk food that you have at home like; ice cream and burgers. Try to enjoy the local meals and try new foods that you’ve never had before. Local meals are sometimes more nutritious and have more raw foods, helping you avoid all the processed stuff.

 

 

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#10. Enjoy– in moderation. Don’t stress over counting calories and obsessing over the fear of gaining weight. Sometimes fitness journeys are mentally tiring, so allow yourself to take a step back and breathe. It’s fine to enjoy the food, that’s what vacation is all about!

 

 

I hope you all enjoyed this post, please like and follow for more tips like this, xoxo.