What To Eat For Breakfast When You Don't Like Eggs...

Here's the thing; I can ramble on about eating eggs for breakfast because their a great source of protein blah blah blah. But at the end of the day, if one doesn't like eggs, one will not eat them. Not only that, sometimes we just don't have the time to cook eggs in the morning! When you get a bout of gastro and the last thing you ate were two boiled eggs, consequently throwing up boiled egg white for 24 hours, surprise surprise! Eggs aren't appetising any more. 

So we need to find an alternative. There are many options available that are both tasty and quick to prepare.  Bonus if we get a protein packed munch too.  

Recently, I've been opting for good old Greek yoghurt. The Total 0% brand boasts 17.5 grams of protein per cup (170g), which is almost as much protein as 3 large eggs!! Although in the past I have discovered that cows milk has the tendency to bloat me and play havoc with my digestion, it seems that Greek yoghurt is a lot kinder on my gut.  Apparently, this is often the case for self-proclaimed 'Lactose Intolerants', with the lactose in Greek yoghurt being easier to break down that the lactose found in milk. The reason it is easier to digest Greek yoghurt, is there is less lactose.  During the process of making Greek yoghurt, in order to make it thick, the whey is strained away, taking most of the lactose with it.   Therefore, less lactose = easier to digest.  

So, what do I team my Greek yoghurt with? Usually, some frozen blueberries and cherries. Blueberries pack a health punch, being found to ward off heart disease by reducing the total amount of cholesterol in the blood.  Cherries have extremely high anti-oxidant properties, cancer-preventative compounds and anti-inflammatory effects.  They can also reduce post-exercise muscle pain and belly fat! 

I usually sprinkle my bowl with some chia seeds and bee pollen (read my previous post on Superfoods to see why I add these!) and some coconut chips; firstly because I love coconut, but secondly for a healthy dose of fats and some instant fuel thanks to medium-chained triglycerides found in coconut flesh.  

So next time the thought of eggs makes your stomach churn, reach for some Greek yoghurt and power through your day! Plus, it totally feels like your eating dessert for breakfast because it's so pretty and delicious! 

V x   

Good-For-You Banana Oat Muffins

Banana bread is one of my favourite treats. But just because something tastes fab, doesn't mean it has to be bad for you! The other day I had some over-ripe bananas begging to be made into muffins, so I got to work and created a scrummy muffin recipe you'll love. And the best part? They're pretty damn good for you! 

TIME: 35 minutes 

MAKES: 12 muffins 

INGREDIENTS: 

2 large bananas, mashed 

1 banana sliced (for topping)

65 g oat flour (basically whizz up some oats) 

20 g ground flax

85 g almond flour

1 tsp baking powder 

1/2 tsp cinnamon 

3 tsp coconut sugar 

pinch himalayan sea salt 

2 eggs 

70 ml coconut milk 

1 tsp vanilla extract 

2 tsp date syrup (or maple syrup)

METHOD:

Pre-heat the over to 180*C.  Grease a muffin tin with coconut oil (I used spray).

In a large bowl, combine all dry ingredients.

In a separate bowl, mix all wet ingredients (including bananas).

Combine dry and wet ingredients together. Just a big spoon is fine! 

Fill up the muffin tray with mixture and place a slice of banana on top of each muffin.

Bake for around 25 mins or until golden brown on top.  

Let cool slightly and enjoy! Try not to eat them all at once!

You can freeze these muffins in a container and simply reheat in the microwave for about 1 minute before serving! 

I like to have one of these protein and energy packed muffins before netball matches or before a workout.  They are the perfect balance between moist, delicious muffin and a savoury bite.  

Enjoy! 

V x

The 5 10 15 20 Workout

Do you only have 20 minutes to get sweaty, build some muscles and burn some fat? Then try out this bad boy workout. Hard is an understatement. Modifications can be made based on your fitness level but I'll explain the basic structure...

The workout is made of a circuit of 4 basic exercises, repeated 5 times. The idea is to get through it as quickly as you can with minimal to no rest. Keep your heart rate up and burn those calories, this will set your metabolism soaring! Time yourself, it may take anywhere between 12 and 25 minutes, and every time you repeat the workout try and do it faster than the previous attempt! Make sure to warm up a little, perhaps 5 minutes fast paced walking on incline on the treadmill. 

5 ROUNDS, NO REST: 

5 Full Burpees (flat to the floor)

10 Box Jumps 

15 Kettle Bell Swings (8 - 20Kg) w/ Hip Thrust

20 Calories on the Rowing Machine

And done! So next time you have limited time and don't really know what to do in the gym, give this a go! To modify, increase kettle bell weight, increase box height and change style of burpees! It's also an easy circuit to do with someone else if there are multiple rowing machines available. Remember to cool down and stretch afterwards! 

Good Luck! And more importantly have fun!

V x

10 Things Happy, Healthy People Do Every Day

The daily habits of the happy and healthy are like gold dust to those who often feel under the weather, stressed or grouchy. But just by incorporating these 10 daily habits, maybe just week by week, one at a time, your body will thank you!

1. Get Moving  

  

I've said it before and I'll say it again, exercise is not just good for the body, but it's great for the soul.  It doesn't have to be crazy hard or for hours at a time, but putting aside 30 minutes to an hour per day to do ANY type of exercise, will help you feel great. I've heard people say 8892645987 times that they don't have time to exercise, they are too busy. So MAKE time! Get up half an hour earlier maybe and go for a jog, or do some yoga stretches, or a quick workout (like my Holiday Workout that can be done anywhere with no equipment). Once you've started small, I promise you'll love the benefits and before you know it, you'll be hitting up a cross fit class or hot yoga every day!  And keep it interesting! Variety is key, maybe on Mondays you run, Tuesdays you go to pilates, Wednesday you play tennis etc etc... 

2. Drink Water

Let's get the obvious ones out the way. Drinking water every day keeps you hydrated and allows your body to work at it's optimum.  AT LEAST 2 litres per day should be your target, and if you don't like water, throw in some berries or slices of lemon to keep it interesting. I could go on for hours about the importance of drinking water, but I've got 8 more daily habits to get through! Just do it! Bottoms up! 

3. Eat Something That Makes You Feel Healthy

Be it a salad, a boiled egg, a green smoothie or a piece of fruit. Every day, make sure you eat 1 thing that makes you feel healthy and righteous! Just as the first point, if you manage to eat 1 healthy thing a day, this will slowly increase till 80% of what you're eating is healthy.

4. Eat Something That Makes You Feel Happy 

Think of it as 'Food For The Soul'.  Every day, eat something that makes you smile. It might be a lovely cup of tea, it might be a chocolate, an ice cream or your grandma's chicken soup. Hell, it might be your raw, vegan dinner that you constructed all by yourself! Remember that the key to happiness, health and vitality is balance. So if you're having a below average day and the only thing that is going to make you feel better is a Twix, then go for it! One Twix won't hurt, but one everyday might, so just make sure you don't get into a habit of reaching for something 'naughty' to make you happy. Maybe a sunshine yellow mango will do the trick! 

5. Floss Your Teeth 

Ok, unleashing the Dental Geek here. Everybody has grown up knowing that they should brush their teeth morning and night. But not everybody knows that the key to a truly healthy mouth is FLOSSING EVERY DAMN DAY. Flossing gets to places that brushing simply cannot, around 40% of your mouth to be precise.  Flossing removes the plaque and bacteria that hide between the teeth, which is the most place to develop caries (or 'holes').  Removing this plaque and bacteria also improves the health of your gums, reducing the risk of gingivitis (inflamed, bleeding gums) and periodontal disease (destruction of the supporting tissues like bone and gums, from around the tooth).  Recent studies have shown links between periodontal (gum) disease and heart disease, with research showing that in the presence of heart disease, periodontal disease was also diagnosed.  Some believe there is a connection between the inflammatory proteins released in the body when bacteria is allowed to reside in the gums, others link it to the presence of mouth bacteria in the arterial 'plaque' that causes Atherosclerosis.  But if that's too hard to understand, learn just this: after just 3 days of not flossing, the bacteria found in your mouth is the same as the bacteria found in POO. So yeah, pooey bad breath is really a thing...

6. Speak To A Friend

Social interaction is so so important. Chatting with a pal can cheer you up on a bad day, motivate you to keep going and reassure you that everything will be OK.  The happiest people surround themselves with people who lift them up.  Friends come in many shapes and sizes, whether it be work colleagues or team mates.  When we were kids, we were encouraged to make friends because it helped us learn and grow. For some reason, many adults isolate themselves. As adults, we still have a lot of learning to do, and what better way to do so than from the people you interact with daily? Don't isolate yourself. Pick up the phone a just call someone, even if it's just your mum! 

7. Laugh

Warning: this may result from point 6.  Laughter releases endorphins, so find some way to giggle. Trust me, it will brighten up your day! And if you can't think of anything, search You Tube for howling puppies. 

8. Get Some Fresh Air

You might want to incorporate this with point 1. But getting some fresh air into your lungs will make you feel fabulous. It is the ultimate cure for 3:30itis, so if you're stuck in an office, maybe make the excuse of walking down to the convenience shop to pick up the newspaper or a magazine.  Plus, walking in the sunshine will help with your daily dose of Vitamin D3, vital to keep us healthy and strong and essential for absorption of calcium.  And no, driving home from work with the window down does not count! 

9. Read 

Anything. A book, the newspaper, one of my blog posts. Reading gets your mind working and increases intellect, it gets you thinking.  Reading a book is also a great way to take time out for yourself and the perfect pre-sleep habit, instead of staring at a TV screen or your Smart Phone.  It sets you up for a great night's sleep, which brings me to my final point...

10. Catch Those Zzzzzs

Getting to bed at an acceptable, consistent time every day will improve your health tenfold.  Getting at least 6 hours sleep a night allows your body time to relax, recuperate and recover from the daily grind.  See point 9. for a tip for a better nights sleep, and what can also help is drinking chamomile tea before bed, making sure you've organised your stuff the following day so you can literally rest easy.  Unfortunately 'catching up' on sleep over the weekend has been found to have little benefit, so being consistent during the week, going to sleep at the same time, waking up at the same time, is much more beneficial for your health and well being.  

These simple things all contribute to the bigger picture - living a happy, healthy life. So give them a try! 

V x 

Bestest Breakfast Bowls

We all know that breakfast is the most important meal of the day.  I love breakfast in every form, but during the week I try to stick to eggs and veggies.  There are only so many times a girl can eat an omelet, so to mix things up lately I've been making what I like to call 'Breakfast Bowls', because it sounds a lot more appetising than 'Breakfast Salad'!

The concept is easy - throw together a salad of your choice while boiling a couple of eggs. Include leafy greens, tomatoes, cucumbers, red onion, basically your favourite salad components. The possibilities are endless, I've even flash fried up some mushrooms and capsicum with a bit of chilli to add to my salads before. Incorporate some healthy fats such as 1/4 of an avo or a thumb sized portion of feta cheese.  Dress with a little olive oil, apple cider vinegar, salt & pepper, lemon juice and chilli flakes or turmeric if you please. I sometimes add sauerkraut for a health boost in the morning.  Peel eggs, add on top and enjoy! If you're an early starter you can even prepare this the night before.

This breakfast works on so many levels. It's your first meal of the day and it is packed to the brim with nutrients that your body is ready to absorb.  If you exercise in the morning, the eggs provide you with the ultimate post work out fuel.  Before you've even arrived at work you've had a hearty serving of veggies, which takes a bit of pressure off your lunch and dinner choices.  The combination of protein and fats, along with plenty of veg, will keep you feeling satisfied until lunch.  And it tastes great! 

One thing that stuck with me from Goa was the concept of acidic and alkaline foods.  Eggs are actually highly acidic, so eating them along with dark leafy greens and tomatoes alkalises them. Also, dressing them with a little turmeric helps reduce the inflammatory effects of acidic foods.  Eating alkaline foods is excellent for your digestive system and body in general, and has even proven to reduce the risk of cancer and other diseases within the body. 

So do your body a favour and have a Breakfast Bowl tomorrow. I promise you'll be hooked! 

V x 

6 Things We Can Learn From Victoria Secret Fashion Show 2015

The annual Victoria's Secret Fashion Show is one of my most anticipated fashion events of the year. Genetically blessed, angelic women take to the catwalk with their abnormally elongated limbs and toned stomachs, to display some of the most beautiful lingerie created. And then there's the wings...oh how I would love to wear a pair of wings like that! 

Probably my favourite part of VS fashion show, however, is the fact that the models actually look healthy and happy.  Far too many catwalks at NYFW or PFW are filled with severely underweight, starving, glum looking models, who send negative body ideals out there.  In stark contrast, the VS models are glowing, with toned thighs, six packs and delicately pronounced biceps and deltoids - their bodies are the combination of 5 star genetics, a healthy diet and lifestyle, and regular barre pilates classes and kick boxing workouts.

As the years go on, the lead up to VS gets more and more media coverage, whether it be the selection process of new Angels (hello Gigi & Kendall, how could they not?!) or their workout habits, which were displayed on the VS sport IG page @victoriassecretsport.  I truly do believe that these human anomalies actually follow healthy lifestyles and perform these workouts, and that is why I think we can all learn a few things from the Victoria's Secret Fashion Show (besides the fact that we're all gonna start kick boxing!)....

1. Stilettos WILL Make Your Legs Look Longer!

OK, so let's be honest here, we're not all blessed with ridiculously long legs.  But that is exactly why God created the stiletto (or at least I think so).  Strappy heels have the ability to create an illusion of elongated legs, and can also make them appear more toned.  So if you haven't had a chance to get to your pilates class for a while, whip out the stilettos and give them a whirl. I promise you'll get compliments! 

2. VS Created the Wonder Bra for a Reason...

Being 'light chested' myself, the invention of the Wonder Bra has as much importance as the invention of the wheel.  While some call it 'false advertising', I prefer to call it 'confidence boosting' (pun intended).  And why not? If something makes you feel better about yourself, then you should utilise it.  Any girl who exercises regularly and eats well will know that when following such a lifestyle, you have to be quite lucky not to lose some of your boobs.  The majority of breast tissue (aside from glandular tissue and lactation ducts) is fat, therefore the more fat you have (generally speaking) the bigger your boobs should be. Now, these magical females gracing the VS catwalk, although naturally divine, do have a little help.  Life would just be completely unfair if they all had legs up to their armpits, flat stomachs and D cup breasts.  The Wonder Bra makes up for this (minor) flaw, and lucky for us, we can use it too! 

3. A Tan to Make You Toned.  

Now, I know that the VS Angels spend their days eating well and working out, keeping their already beautiful bodies even more toned, but they also have the help of a little something called 'bronzer'.  One thing I love is that they don't look overdone.  More just a glow to accentuate their healthy bodies (and hide any tan lines).  We all know it is unsafe to bake our bodies in the sun, it causes skin damage, wrinkles and worst of all, skin cancer.  Slip slop slapping on 30+ every time we venture into the sun (and even when we don't) is very important for our overall health.  But that doesn't mean we can get that glow.  Rub on tan can not only make you feel good about yourself, but can also make you appear slimmer and more toned.  Just don't go over board and start to resemble a cheato! And it's not just our bodies that can benefit; a little blush or bronzer on our cheek bones can make us look healthier too! 

4. Drink Water All Day!

Ask any model (VS or not) the secret to their fabulous bodies and glowing, clear skin and the first thing they ALL say is DRINK WATER.  We all know we should be drinking a minimum of 2 litres per day, more if we're exercising or live in a hot climate, but not many of us manage it.  Some tips to drinking more water - set hourly reminders on your phone to drink up; make your water taste good by adding citrus fruits or berries; and every time you eat, drink 2 glasses of water first.  VS Angels all swear by eating clean, fresh foods including plenty of fruits and veggies, not only leading up to the show but all year.  One thing I read this morning was Kendall Jenner saying the day before the show she didn't starve herself, but instead had chicken, sweet potato, egg white and avocados for a healthy, balanced dinner - like music to my ears! I'm just so happy to hear they are not all on juice cleanses leading up to the show! 

5. Sweat Like You Mean It.. 

I can only imagine that being a supermodel in this day and age, any small amount of free time is dedicated to conditioning their bodies.  Thanks to social media like Instagram and Twitter, us mere mortals can see exactly what a supermodel does to stay in shape.  Things like cross fit, boxing, pilates, yoga and volleyball all spring to mind.  Basically, they're not afraid to break a sweat, something we can all learn from. Too many times I hear people complain about their bodies but don't commit to doing anything about it! Sometimes I just want to say 'suck it up, drop and give me 10!'.  Hopefully the 2015 Victoria's Secret fashion show will motivate those people to get up and move! It's clear that these models don't just rely on starvation to create their bodies - one tell tale sign is their faces aren't gaunt and grey.  Their muscles are long and toned, they look very fit and strong.  It's obvious that they are committed to their workouts, try a variety of exercise options and do so regularly.  It's a matter of being committed all year round and not just leading up to bikini season!  

6. Smile! 

One of the standout features of the VS catwalk in comparison to the earlier mentioned stick figure models, is their smiles! The Angels have personality, each with their own signature move that identifies them not only as supermodels in their own right, but girls that exude positive self imagine, confidence and happiness.  A smile is the most wonderful thing anyone can wear, and no matter who you are, a smile will make you the beautiful person in the room! So flash your pearly whites more often, it looks good on you! 

If we can't look like them we can at least take inspiration from them! I can't wait to watch the show in full, but for now, where did I put that boxing glove....

V x

Holiday Workout!

In light of post yesterday Keeping Healthy On Holiday, my brother told me to share the workout I did at 5am in his student house lounge room! (This was before cleaning their entire kitchen and lounge - big sister duties.)

Despite being in a house full of gym junkie, protein munching males, I had to make the best with what I had - a 1.5m by 2m area of lounge room floor, a dining chair, a whiteboard and myself.  

So, as I mentioned in my previous post, this is a slightly Kayla-esq workout, which I put together on the spot and wrote out on the whiteboard.  Basically I was looking to start puffing, sweating and getting the blood pumping.  Just over half an hour (I had a lot of time to kill) with minimum rest between rounds.  The only equipment necessary is your own body (trainers not applicable) and a chair/stool/step that will take your body weight.  

Round 1 (R1)

40 Ab Bikes (20 each side) 

10 Burpees

15 Straight Leg Sit Ups 

50 Mountain Climbers (25 each leg) 

30 High Knees (15 each leg, stable foot on chair) 

1.

2.3.

4.5.

Round 2 (R2)

15 Sumo Squats (with weights if you have them)

15 Push Ups 

30 Lunges (15 each leg)

20 Snap Jumps / Froggies

40 Flutter Kicks 

1.2.

3.4.

5.

Set a timer to 8 minutes and perform each series of exercises as many times as possible in the 8 minutes.  I recommend doing R1, then R2, then R1 and R2 again for 8 minutes each, with minimum rest in between rounds (30 seconds to a minute).  Remember, the goal is to sweat and burn calories! So work through the exercises properly but efficiently, I could get through each round at least twice in the 8 minutes.  

This workout doesn't have to be restricted to holidays, it can be done almost any where.  Happy sweating! 

V x 

Keeping Healthy on Holiday

Going on holiday doesn't have to mean saying goodbye to all physical exercise and mindful eating.  In fact, if you are someone who regularly exercises and eats well, then stopping could make you feel sluggish, lower your self esteem and make your holiday a little unenjoyable.  Recently returning from a week in the UK myself, I wanted to share my tips to keeping active and feeling great while on holiday.  

1. Move Everyday

Like I said, if you're used to exercising pretty much every day, stopping can have negative effects.  While I was away, a few mornings I made the most of the fresh, crisp air, the beautiful countryside and my lingering jet lag (hello 5:30am wake ups...everyday) to get outside and jog.  Now, I was lucky that the weather in the UK last week was unexpectedly dry, but one morning I got caught in a bit of drizzle, making the experience more fun! *Rain becomes a novelty when you grow up in the Middle East* On the days where it was too dark, or I didn't know my way around town, I did a little workout inside.  20 - 30 minutes of body weight exercises (very Kayla Itsines of me) including circuits of burpees, push ups, sit ups, lunges, squats, jack knives and mountain climbers, got my blood pumping and actually made me sweat! The best part was I didn't need my trainers for that, ideal if you have limited luggage space.  The first couple of nights we were in Cardiff, staying at the Marriott, and were lucky enough to have access to a pool, gym and sauna. I made the most of it by getting up, doing a proper workout, swimming a few lengths and then relaxing in the sauna.  But remember, you are on holiday after all, and if all you feel like doing is walking and exploring the city you're in, then that's great! A couple of years ago I visited Amsterdam and Paris, and we must have walked about 30kms per day! You don't necessarily have to throw around weights and sprint 10kms.  As long as you're feeling great and moving, that's all that matters. 

2. Eat Mindfully

Now, my idea of a holiday includes eating. I want to try everything, savoury or sweet, and don't want to look back and think 'I could have eaten that'.  However, the key is balance.  If you want that Nutella crepe, go for it! Do not feel guilty about it, it's your holiday that you've worked very hard for, and you are more than entitled to enjoy it! While I was away I made the most of the fresh, affordable produce available in the UK;  I have honestly never tasted eggs so delicious.  I took complete advantage of things like greek yoghurt, fresh berries, delicious cheeses and Marks & Spencers ready made salads and snacks (obsessed).  That's not to say I didn't enjoy pork pies, caramel slices and hot chocolates. Everything in moderation.  If I knew I'd be having a big lunch, I'd choose a light breakfast.  To me, holidays aren't a time to count macros and worry about your carb or fat intake.  However, eating fresh food does make me feel great.  So it's just about enjoying yourself, eating what you feel like and what you would maybe (regretfully) reject any other time.  Before you know it you'll be back at work and normal life!  

3. Enjoy A Drink Or 3...

A lot of people enjoy a few drinks while socialising and catching up with old friends and family when on holiday.  Having a few drinks (even every day) is NOT an issue.  A couple of glasses of wine, or a sneaky G&T will help you relax, socialise and have a great time.  I had a few drinks every day last week, and it has done me no harm whatsoever.  BUT as with eating, you have to be aware that if you go overboard on the booze, you will feel below average the next day.  So know your limits.  If you can polish off a bottle of wine without a smidgen of a hangover, then go ahead (and wow I applaud you).  If one glass of champers is all your body with allow you, without a dodgy stomach and blurry head, then stop there.  There's one thing that's worse than having a hangover, and that is having one while you're on holiday.  I personally would not want to waste a precious day feeling less than OK, and let me tell you, train journeys become a whole lot harder when you've had 3 (strong) G&Ts the night before! 

4. Banish Guilt! 

Finally, as I've said, this is your holiday. DO NOT feel guilty about having an extra (half bottle of) wine, or that chocolate pudding, or opting to lounge on a sun bed instead of running along the beach.  Holding on to negative feelings and guilt can actually impact your stress levels, increase anxiety and release of stress hormones; which will not only ruin your holiday, but can cause problems like IBS and bloating.  Do whatever makes you happy and you will have a wonderful break.  

Holidays should make you happy and make you feel refreshed and ready to get back to normal life! So embrace the holiday spirit but don't make it too hard to get back on track. Balance is key! 

V x