Banana Coffee smoothie Recipe

This simple recipe stemmed from my love of coffee and smoothies, it is vegan and gluten free. The flavour was exactly what I wanted, so if you’re tired of your usual smoothies and need a caffeine kick, give this a try. It can be a breakfast, snack or a pre-workout meal in my case, the best part is you can modify it by adding any vanilla protein powder you like.

I like adding cacao nibs and chia seeds at the end of making my smoothie because it adds fibre and nutrients, but also because I enjoy the texture. If simply drinking a smoothie is fine for you then you can omit this last step, but personally like the crunch.

INGREDIENTS

1 1/2 frozen banana
1/2-1 cup almond milk (or any plant-based milk)
2 tsp instant coffee or 1 shot of espresso
1 tsp cacao nibs or cacao powder
1 tsp chia seeds
1/2-1 Scoop protein powder (I used Organifi’s Vanilla)

STEPS:

Blend frozen bananas, coffee, almond milk, protein powder and cacao nibs in a powerful blender. (I used my nutribullet)
Pulse your blender if needed.
Pour in a glass and mix in the chia seeds.

I hope you enjoyed this blogpost, thank you for reading. Feel free to like and follow for more recipes like this one, xoxo.

Healthy Chocolate Muffins

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Gluten free, dairy free, sugar free and guilt free. This yummy recipe is easy to make and takes only a short amount of time. I recently made this one as a little treat even though I am improving my fitness goals, so you don’t have to worry that it will compromise your weight loss, it won’t (as long as you don’t eat the whole batch in a week).

What I find works best for me is to avoid batch baking, because otherwise I find myself reaching for one of these every day and that’s ok as long as you’re not going into a caloric surplus. I usually bake on the spot because these recipes are pretty quick to make.

INGREDIENTS:

50g almond flour
50g gluten free flour (I used neofoods all purpose blend )
20 g cacao powder
2 eggs
40g erythritol/stevia blend (I used Sukrin)
100 ml almond milk
1/4 tsp vanilla powder
1/2 tsp cinnamon
1/2 tsp baking powder
1 pinch of salt
Cacao nibs (optional)

STEPS:

Mix all the dry ingredients together
Add the wet ingredients to the dry and combine well. Gradually add the milk until a desired consistency, the thicker the batter, the more dense your muffins will be.
Spray a muffin pan with some coconut oil and pour in the batter up to 3/4 of the mould.
Bake in the oven at 170ºC for 10-15 mins (these cook pretty fast so keep an eye on them)
Let them cool down before storing them in the fridge, they’ll last for 1-2 weeks.

Servings: 4
Calories: 173
Time: 20 – 25 mins

I hope you enjoy this recipe, let me know down in the comments if you do try them out. Please follow for more recipes like this one, xoxo.

Golden Milk Latte Recipe

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This amazing recipe is a nutrient dense, caffeine free and totally delicious drink to curb those coffee cravings and boost your gut health. This latte contains turmeric, which has anti-inflammatory properties, improving digestion and skin health. It also contains cinnamon which lowers blood sugar levels and has antimicrobial effects, as well as cardamom which is great for the liver and is packed with antioxidants. In other words, this is one powerful latte! So here’s how you can make it.

INGREDIENTS:

1/2 – 1 cup almond milk (or any milk)
1/2 tsp organic turmeric powder
1/4 tsp cinnamon
1/4 tsp cardamom or 5 pods
2/4 tsp vanilla (optional)
1/2 tsp erythritol/stevia blend (or any sweetener of choice)

STEPS:

Combine 1/2 a cup of milk to 1/2 a cup of water or use 1 full cup of milk.
Whisk in the spices and sugar while on medium heat.
Bring to a simmer. Strain the milk into a mug to remove any undissolved spices.

Other Optional Ingredients:

Ginger
Lemon zest
Ground Black pepper

Let me know down in the comments if you do try out this recipe. Thank you for reading and please like and follow for more recipes like this one, xoxo.

10 Common Weight Loss Mistakes

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1. Cheating calories – this is something I found myself doing unconsciously and when I took notice, I realised I was eating 300-400 more calories than I thought I was and this is important if you’re trying to lose weight.

You sometimes feel that if you don’t track something you eat then the calories don’t count or you may alter how much you eat on your tracker, only to see a number you prefer. If you do these things while tracking, you shouldn’t feel ashamed because I’ve done them too, but in the end we’re only cheating ourselves.

However, you shouldn’t grow obsessive and track everything to the last gram, you should only be more conscious of how many calories you’re taking in if you do want to lose weight.

2. More exercise means more food – this is a sensitive topic, what I mean by this is, if you want to lose weight you need to be in a caloric deficit; you can exercise more and eat the same amount of calories, but if you eat more then it won’t make much of a difference.

Remember to always consume the healthy amount of calories for your body, this is influenced by sex, age and activity. For example; I eat about 1200-1300 calories when I am trying to lose weight, but you may need more than I do. Keep in mind that the minimum amount of calorie intake for a woman is 1200 calories, you can find out how many calories you need to lose weight on any online calorie calculator, but always consult your doctor before taking any drastic measures towards your exercise or eating. Everyone’s body is different so take into account any conditions you may have.

3. Eating the wrong portions – portion control is something I’ve had ups and downs with, at one point my portion control was really strict but then I found myself going overboard, but lately I feel like I have a good grasp of it.

An easy way to measure is using your hands, the size of your palm for protein, a fist for veggies, a cupped handful for carbs and a your thumb for fats. These are doubled for men.

Another method is to use a slightly smaller plate, fill half of your plate with veggies/salad and fill a quarter with carbs and another quarter with protein.

4. Starving yourself – this is obvious but still worth mentioning, do not believe that if you skip a meal or feel hunger pangs that you are losing weight. What you are truly doing is sending your body into starvation mode, which means next time you eat, your body will store it as fat – it’s a survival mode.

Therefore, distinguish when you are feeling hungry from when you are thirsty or bored and eat if you are hungry so that you are not depriving yourself.

5. Ignoring Macros – calories aren’t the only important factor, macros – proteins, fats and carbs- are significant to your body type. Some of us work better on a high fat meal plan, while others are on high protein or high carb. This again depends on your body type and physical goals.

When losing weight it’s probably best to figure out which macros work best for you, I have some high carb days and some high protein days and my macronutrient ratio is usually 40-50% carbs, 30-40% protein and 10-30% fats. This works for me, I do not obsess over tracking macros, but if you feel like you are stuck in your weight loss journey, then it may be worth taking a look at.

6. Doing only Cardio – many of us fear that strength- training will bulk us up and we just stick to cardio, but that is far from the truth. Strength-training will tone and define your muscles and it is essential for fat loss. To grow bulky like men and some women, you would need a crazy amount of gym time and an intake of various supplements. So don’t shy away from the weights, mix your cardio with some strength-training and you will definitely see a difference.

7. Pre-Workout and Post-workout – with the media posting the routines of fitness experts and athletes, many of us feel that we need to have pre-workout and post-workout meals to efficiently burn fat or lose weight, but that’s not always the case. Many of us prefer a fasted workout in the morning, while some of us feel more energetic after a snack. Don’t feel obliged to have a pre or post-workout if your body doesn’t need it. Remember to be mindful of how your body feels.

8. Binging on healthy foods – the irony of weight loss, most of us now realise that bingeing on unhealthy food isn’t going to help us, so we throw away all the junk food and have a healthy grocery haul. However, even though pop chips are better than fried chips and vegan, sugar free chocolate is better than normal chocolate, if you’re sitting on the couch binge eating them, you’re still not going to lose weight.

Now, I’m not saying don’t switch out your junk food, all I’m saying is that moderation is everything. One small bag of pop chips or one square of healthy chocolate isn’t going to hurt you, but know that binging healthy food is harmful as well.

9. Skipping Rest Days – rest days are important because your body needs to heal and your muscles need time to regenerate. On rest days, you can include stretching or a walk to have some movement but take that day off. Plus knowing you have a rest day coming up also helps you remain strong throughout the week. Just remember not to have your rest day on the same day as your cheat day.

10. Thinking Food is the enemy – this is something I found myself slipping into. You shouldn’t feel guilty if you ate a few calories more or ate something considered unhealthy. Your mental relationship with food is just as important and if you have stumbled in your weight loss, then just take a moment and take back control.

Food is not the enemy, so don’t deprive yourself. Be proud that you are making an effort and if no one has ever said this to you before, well done for taking a step towards a healthier and happier you!

Thank you for reading this and I hope you can take something from this post to help you with your goals. Please like and follow for more posts like this one, xoxo.

Green Juice Recipe for Detox

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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.

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)

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.

5 Books You Should Read

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Reading is an essential part of my every day life and I find it hard to believe that at one point in time it wasn’t really my thing. I really became a book addict when I was around 15 years old and since then, I haven’t gone a day without reading a few chapters. Now I’m not asking you to read a book in a few days but a few pages a day is beneficial. Of course, I started with paranormal romance as my guilty pleasure (it may still be, don’t judge me) and then I delved into self-help books and psychology books. Status Update – I’m a self help junkie.

I believe reading can either be about losing yourself in another world and living thousands of different lives or it can be about growth and attaining knowledge. I find pleasure in learning and we learn every single day.

I have read all of the following books down below. They are self-help books that take different approaches towards personal development and I think that no matter where you are in life right now, you can find at least one which speaks to you.

1. The Productivity Project by Chris Bailey – definitely one of my favourites and one I keep going back to. This book has helped me understand my issue of procrastination and has taught me how to deal with it. Discover ways to improve your work ethic and surprising factors that actually harm your productivity. I’ve definitely seen an increase in my productivity after implementing the tactics in this book and it has helped me decrease the feeling of burnout.

2. Hyperfocus by Chris Bailey – if you find yourself easily distracted or unable to focus on one thing for a period of time, then this book is for you. Tap into your superhuman focus and learn to work smarter, not harder. (PS. I’m in hyperfocus mode right now)

3. The Monk Who Sold His Ferrari by Robin Sharma – this book was not what I expected, I’d advise you to be patient at first when starting the book. I was sceptical about it at first and thought I wouldn’t be able to finish even half of it, but I was pleasantly surprised. Despite the book’s steady pace, it’s an enlightening read, it touches on mindfulness, human psychology and ways we can create a brighter life. Definitley recommend this one if you’re feeling a little lost or out of balance in your life.

4. The Secret by Rhonda Byrnes – I simply enjoyed the way the author voiced her message in this book, she eases you into the practice of gratitude in all aspects of your life without thrusting you into the ‘Gratitude frenzy’ going on all around the media (you know, the gratitude morning routine). It focuses on all aspects such as; wealth, health, relationships and many more. Again, as one who is often sceptical, I thought the book was all about the law of attraction and although it seems that way, I found another aspect to it. Just by reading the book I started to notice the things around me, it developed an awareness in me that has remained even months after.

5. The Subtle Art of Not Giving a F*ck by Mark Manson – this book spoke to the sceptic in me, in other words I now live by this book. This was said to be the self help book for people who hate self help and it is a pleasure to read it. Now is there swearing every 3 minutes? Yes. Does it make it even better to read? Hell yeah, it does.To be honest, I often hear people say that you always have to be happy and grateful, but I am not always those things and I know you aren’t either. Social Media and even self help influencers indirectly lead us to believe that it’s wrong to feel that way, but it’s not. It’s okay to not be okay and this book teaches you that.

Now before I go into a self love rant, let me leave it at that. As Always thank you for taking the time to read this. I hope you found something useful here and I would like to remind you that it’s not just about reading the book, it’s about implementing the methods and advice in it. Unfortunately, we can’t just absorb a book’s powers, we have to put in the action.

Lots of love to all of my readers and please follow for more posts like this, xoxo.

6 Podcasts You Need To Listen To

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I believe that what you consume affects your mindset and therefore your life, but this doesn’t only mean your nutrition, it also means the content you feed your mind with. This is why continuous scrolling through instagram or facebook is discouraged, they give you a false, perfect outlook on life which doesn’t match your own life and this either motivates you in the short term or it bruises your self esteem and demotivates you. It’s usually the latter. So, filling your days with mindless or irrelevant content often does more damage than good, even if you get a small shot of satisfaction, that will pale in comparison to the feeling of gaining knowledge and a deeper insight.

These podcasts range from self help to fitness and motivation. They are great to listen to during a workout or when you’re performing mindless tasks. They are listed below in no particular order and I do urge you to give at least one of them a try because you’ll have the chance to connect with a wider community and possibly with yourself.

1. Earn Your Happy – Lori Harder – listen to enlightening conversations on how to empower yourself, advice for entrepreneurs that can be applied to your everyday life. This podcast delves into psychology, the world of business and everything you want to know to unlock your true potential.

2. Kalyn’s Coffee Talk– I love listening to this podcast whenever I feel a little lost. It focuses on a healthy mindset and achieving a balanced lifestyle, as well as helping you face truths often buried deep in your mind. A fair warning, once you start an episode you’ll want to finish it in one go, so make sure you allocate the time for enjoying this one.

3. The Model Health Show – I’ve actually just started listening to Shawn Stevenson’s show and it’s already one of my favourites. You get to learn the truth about nutrition and the myths behind weight loss, as well as discover a balance between the two. Highly recommend.

4. The School Of Greatness – Lewis Howes – the name couldn’t be more appropriate. I find myself craving for the moments I get to listen to Lewis Howes’ s advice on pursuing a career, cultivating creativity and his riveting conversations with the most influential people. This is one you won’t want to miss.

5. The Lavendaire Lifestyle – Aileen Xu – this is for more for my de-stress and relaxing routines (you’ll understand when you hear her voice). The podcast explores the hardships of careers and goals, fuelling your passion and promoting self love.

6. The Health Code – funny, entertaining and informative. This podcast is the best combination of health advice mixed in with comedy. Learn about healthy hacks and balancing your career, fitness and relationships.

I hope you enjoyed today’s post, all of the podcasts mentioned above are my personal favourites. Let me know if you have any recommendations of your own, I’d love to give them a try. Have an amazing day, 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:

Mix together the rolled oats, seeds, cacao nibs and coconut flakes.
Melt coconut oil and honey together either in a microwave or in a saucepan on low heat.
Add the liquid to the dry and fold well to make sure your granola is well coated. Add in vanilla and cinnamon.
Spread the mixture over a tray lined with baking paper.
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)
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.

10 Tips to De-stress & Unwind

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Stretching – this not only relieves muscle tension but it also increases you awareness of your own body and physical state. It gives you a chance to slow down.

Listen to a Podcast – I love listening to self-help podcast episodes to help me gain clarity and relax. I listen to them while working out or when I’m doing mindless tasks. I have another post coming up about my favourite podcasts, so keep a lookout for that.

Put it on Paper – writing it out is the most obvious thing to do, I used to think it wasn’t helpful before, but now I reach for my journal whenever something is weighing me down. Don’t think about what you’re going to write (I’m not really into the whole writing a set number of things). Keep it natural and straight from mind to paper.

Escape for a day – now I don’t necessarily mean go on a trip to an exotic island or take the day off to hike in the woods, although that would be awesome. Escaping for a day could be anything from a road trip to just taking the day off for yourself. For example; I always have Saturdays off because of my religion, but today is Sunday and I decided that I just needed to take it for myself. I said no to going out because I needed to just slow down and be, which is something that’s key to de-stressing – learning to say no.

Coffee/ Tea Time – I’m writing this post right now in my pyjamas, with a cup of coffee and I feel at peace. I drink coffee more for the process than for the taste and no one can interrupt this sacred me time. Find joy in the little things.

Digital detox – definitely something I need more of. Take a day (or more if you’re feeling adventurous) to put the phone, iPad, tv, laptop and any other device away. Stay off of social media for that period and actually pay attention to what’s going on around you.

Do absolutely nothing – yes, that’s right. Sometimes you just need to do nothing. Don’t try so hard to relax that you end up stressing over relaxing. If you want to lie down and just stare at the ceiling for an hour, going through the things on your mind, go right ahead. Just don’t let that hour seep into a week.

Mindfulness exercise – now this can be concentrating on your breathing or doing a whole body scan type of exercise. It can also be listening to calming audios or stories. I’m not one for manifesting meditations, but you do you.

Self care routine – this is can be a pamper spa routine, reading a book or watching a movie, but developing whatever you do into a routine just helps reassure your mind that you have a system in place and it helps you believe in your process. Another good idea would be a self care kit, which I have coming up in another post.

Spend Time with a pet or an animal – animals help relieve our emotions and make us happy, that can be cuddling with your dog, riding a horse or staring at your goldfish. Trust me, it works.

Bonus Tip – don’t rely on potentially unhealthy factors. Besides the obvious harmful factors, even relying on food to help you with your emotions is a bad route because it will never be enough. At some point you will become intolerant to the happy hormones certain indulgences give you, so make sure you de-stress in a steady and healthy way.

Thank you for reading this post, I hope you enjoyed it and that it helped you in some way. Please follow for more posts like this, xoxo.

Health Boss

Organic Living but Better

Galleries

Banana Coffee smoothie Recipe

Healthy Chocolate Muffins

Golden Milk Latte Recipe

10 Common Weight Loss Mistakes

Green Juice Recipe for Detox

Healthy Banana Bread

5 Books You Should Read

6 Podcasts You Need To Listen To

Healthy Homemade Granola

10 Tips to De-stress & Unwind