Winter Wouldn't Be Winter

Or rather, Christmas wouldn't be Christmas without:

Copious amounts of sweet treats stalking you around the house

Fairy lights and decorations all around

Condensation lining the windows

Cosy knits stolen from my brother, and sniffly noses (and demonic eyes, apparently)

Thick winter-warming soup (be it cup-a-soup or homemade, any fits the bill)

Coming down with another case of the sniffles and feeling considerably sorry for myself, yet again. Belly full o'soup, and exercise off the cards once more - one of the many reasons I can't tolerate illness (excluding the soup part). Sympathy welcome; hope everyone else is lurgy-free and making the most of the run-up to Chrimble. ♥

Cheat Meals

It's inevitable that working in a hotel with a Michellin-star restaurant brings with it copious temptations of the edible kind. On Friday, this came in the form of a magnificently decadent dark chocolate torte. And btw...it. was. amazing. Almost good enough to redeem the 13-hour shift from hell (followed by another 13 hour shift yesterday).

So this brings me on to discuss the importance of CHEAT meals, the fundamental concept being that you needn't restrict your diet 100% - you can slip in the odd 'fave' without having to worry about gaining weight or getting a rough case of the diet sweats. (Not sure if that last one exists, but hey - it seems logical enough)

Before I get into the science bit, I just want to reiterate the meaning of a cheat meal. It doesn't come in the form of some flimsy supermarket diet brand food - so throw those low-fat biscuits or Weight Watcher's chocolate away (how does that even exist in the first place?!), and let's get down to the good stuff - because after all, we deserve it for sticking to the clean-living diet 90% of the time.

While you should really live, love and breathe your standard clean eating diet, this acts as a kind of side-benefit for the ultimate motivation boost, and further incentive for your next kick-ass workout. Basically, it's the one time of the week you can fully tune into your cravings and just annihilate them - without feeling the need to binge.

Not only is this an essential remedy for satisfying your body and mind (after all, eating is part psychological and part physical), but believe it or not, it's actually good for your body because it can help to boost metabolism in response to the slight temporary increase in your bodies caloric intake.

Cheating is an essential part of your weekly diet. If you don't believe me, then listen to the wise words of Cassey (I don't mean to reference her in every single blog post btw - it just seems to happen by itself!):

if you’re eating clean all the time, having cheat foods is actually good for your metabolism! It keeps your body guessing for what’s next. It doesn’t get comfortable with how to burn calories – it has to continuously work hard to figure out new ways to function so that you don’t plateau. Much like with working out and how you should change your routine every 4 weeks to keep your body shocked, you need to do the same with your diet every once in a while.

There's only one rule I'd advise: moderation. But above all, enjoy - and don't regret!

1000 Workout: A Review

Note: Watch the vid here for exercise demonstrations (just don't lose heart whilst trying to compete with Cassey - you probs won't win. She's some kind of miniature hulk, I swear).

If, like me, you enter this workout encouraged by thoughts that go along the lines of, 'oh, 10 exercises for 100 reps? Yeah, sure, no problem" - then be ready to swallow your words in a matter of minutes, for this workout is most definitely a recipe for pop-eye muscles if I ever did see one. I'd go as far as stating that it's the simplest workout of all workouts - and by simple, I mean easy to follow (not so easy to actually complete without breaking down physically and emotionally a few times).

In fact, I only managed to reach exercise number 8 before feeling slightly too nauseous and light-headed to continue (potentially a factor that wasn't aided by the fact I was exercising in my cramped and stuffy bedroom, scented with the heady aroma of l'eau du nuit (in English terminology, overnight sweat). However, the excuse I'll use to disguise my failings is that I had to get ready for work (that's true, honest).

Anyway, on to the beauty of this workout, and why it works your muscles so bloody well. It all lies down to the wondrous method of HIIT - that being High Intensive Interval Training - something that professional athletes go crazy for, and it's no surprise - if you want to see fast results, then this is certainly the way to go.

There's a lot of theory behind it, but to summarise - this kind of short, intense session works all three types of muscle fibres (slow, fast and superfast), positioning it in the 'anaerobic' mode of exercise, where you're basically working out to the max (a good indicator is the inability to breathe or talk, replaced by teenage-like huffing and puffing).

This kind of wild exercise can only be done for around 25 minutes TOPS, 3-4 times a week, as it's designed to burn the body's glycogen stores before moving its way to target body fat - and this can last from 24-36 hours, meaning that a few rest days are absolutely necessary throughout the week to avoid heightened stress and unruly cortisol levels (which can play havoc with your metabolism and general health).

With this particular routine lasting 30 minutes, it's a bit longer than your average HIIT workout, but it incorporates cardio moves between exercises that require the strength of specific muscle in order to keep the heart rate UP!, despite deceiving your body into thinking it's in rest mode. It certainly is not, and will not be until the following day or so (I'm still feeling soreness 2 days later - HELLO HUMAN GROWTH HORMONE!).

And that's an entire new matter in itself. HGH to be discussed soon. Miss it = miss out. <3

An Ode to the Traditional Sunday Roast

Image courtesy of Rosadae on Flickr

The imminence of Christmas brings with it vivid memories of the traditional Christmas day lunch - which, for myself is one of the most satisfying meals of the whole year (subtracting the generally heightened stress levels).

It brings immediate thoughts of family, ultimate belly satisfaction (if not a little/lot of belly bloat), and harmonious happiness all-round.

For as long as I can remember, the traditional Sunday Roast has been my ultimate meal of choice. With this in mind, I'm extremely lucky that my Mum still bothers to go the vast lengths she does to dish up weekly platters of delicious, chunky roasted meat, complete with heaped piles of vegetables of every hue, not forgetting her amazing roast potatoes that always maintain the perfect balance between crunchy and soft (though I tend to feast on the veggies more so).

But with recent research stating that just 2% of the UK population have remained loyal to the beloved weekly traditional Sunday lunch, it appears that my family are one of very few who get to enjoy this kind of 'family time' over the dinner table.

For me, this is pretty shocking - I think food should naturally bring the family together, and that effort should always be made to subsidise a little bit of quality time that everyone can benefit from.

I've always associated food with family - it goes hand in hand, and our dining table is quite naturally the heart of the home. It's a rarity that I miss an evening meal (besides those days where I'm working an evening shift, of which a staff meal must suffice - begrudgingly so). Knowing that I'm one of the lucky few who get to experience this has opened my eyes to how it's really influenced my positive attitude towards food, healthy eating and nutrition in general (as well as appreciate my Mum's homemade cooking approach a whole lot more!).

Of course, it's understandable that for many families it's just not always possible to sit down and eat at a table - but, even if it's just a once-a-week arrangement, making the time for a hearty family meal with no distractions is an experience that shouldn't be taken for granted, nor should it be thought of as an outdated, past-generation thing (And that rule especially applies to Christmas day lunch!).

Sweaty Betty vs Mac-Pack*

Though I hate to admit it, my "exercise face" is probably the truest of all my aesthetic 'faces' (not to sound two/multi-faceted or anything), as it's apparently one of the very few times whereby it seems semi-acceptable to leave the house with just a mere smidgen of make up, if anything at all.

I tend to use tinted moisturiser and concealer compulsively, but for exercise purposes I'm able to forgo the deed without feeling too worried about unleashing my 'bare' face. After all, it seems pretty pointless to apply any more products when the resulting factor is likely to be seriously unsightly, sweat-induced smudging. Not so attractive.

Observing other women in the gym, or in exercise classes back in my Uni days, I've noticed that most also sported a rather pared-down look - probably for the same reasons as myself - though some still wore (what is likely to be) their usual amount of make-up, upkeeping their usual, routinely identities.

Perhaps such lady-likes had already been to university or likewise in that morning, but otherwise I find it slightly baffling that women would bother to take the time to apply a full-face of make-up, only to sweat it off half an hour after application, subsequently having to wash it off post-workout, and then start all over again (Phew. That was an exhausting sentence).

What is your take on wearing make-up to the gym/exercise classes? Do you go for an au-naturel/pared-down/full-face look, and why? Do you judge women who wear a full-face of make-up during exercise, or vice versa?

*This post was taken and updated from a blog post that I wrote a good 8 months ago, alongside writing my dissertation that was based upon compulsive beauty rituals - might seem a bit disjointed amongst my previous posts, but such is my life!

Sumptuous Smoothie

If you're anything like me (bad luck) then you probably have a big soft spot for anything SMOOTHIE related. Just a mere uttering of the word sends your tastebuds into a quivering saliva-induced wreck (nice image for a late Sunday afternoon).

I mean, come on - it's practically a milkshake, but made of entirely healthy ingredients, and very, very little of the so-say 'bad' stuff, i.e. fat (unless you're a rascal and add a sneaky something else to the blender unsuspectingly. In which case, shame on you!).

So, this Sunday's post is therefore dedicated to the not-so humble smoothie. I fancied something in liquid form to treat a mid-afternoon slump, and this recipe for maple peanut butter smoothie just fitted the bill.

Ingredients (1 serving):

125g non-fat cottage cheese
100ml almond milk
100ml water, plus ice cubes
1 TBS peanut butter (Whole Food)
1 TS maple syrup
1 TBS low-fat greek yoghurt
Possible additions: 1/2 banana, sweetener, ground nuts, vanilla extract

After having made one smoothie with just the first 6 ingredients, I went ahead and had another go at blending, this time replacing the yoghurt and maple syrup for 1/2 banana and some gingerbread syrup (for an added Christmassy effect - it just had to be done). It was even better second time round - just goes to show what joy half a banana can bring to any smoothie recipe (all hail the graceful banana!).

This is surely one of the most protein-packed smoothie out there (bonus points if you add some protein powder, but to be honest, it's not necessary considering the main ingredient - cottage cheese - is protein-loaded in itself). If you wanted the nitty-gritty of how powerful this blend is, a break-down of the nutritional info follows (based on one serving of the cottage cheese smoothie with banana alternative, sans yoghurt):

285.5 cals | 6.3g fat | 30.4g protein | 27.8g carbs | of which sugars : 17.4g
If you analyse this percentage-wise, the fat/protein/carb proportion is amazing at 10%|47%|43%. Compared to many of the corporate smoothies out there, this kind of smoothie is far more effective in that it packs in as much protein as a chicken breast, combined with slow-releasing carbs of which 60% are sugars (mostly all-natural), and essential fats (mostly unsaturated), all of which combine to effectively fight away any pesky hunger signals.

Best consumed as a lunch replacement (like I did today with my greedy double portion size), as a quick energy fix or even as an on-the-go breakfast shake. Go on - blend and slurp to your heart's content.

Liquid Dreams

A fundamentally irrelevant and unrelatable picture of a mojito - just because I like Mojito's.

After spending a few pointless minutes deliberating over a suitable title for this post, my mind was hopelessly led to a song title, a cliched blogger's fall-back for the more awkward posts that simply cannot be summed up in a matter of a few words. So, I've chosen a suitably awkward title to match - go me.

For those who have any recollection of the song of choice, it might conjure some vague memories of a very strange, liquidized music video (linked for your viewing pleasure) and some very risqué lyrics that were not so risqué at the time - considering I was barely into my second digits and didn't have any kind of inkling of what a 'liquid dream' could possible be, anyway. How nice it must be to be young and innocent, hey?

Getting back on track, I wanted to discuss what you should be drinking, day-to-day, and when, taking various factors into consideration.

Let's start with the most fundamental liquid choice of all - I'm talking water, of course. Anyone with half a brain knows the importance of drinking enough water, but perhaps the benefits are less well known.

Water is the best drink option in times of, 1) Fatigue/tiredness, 2) Relentless headaches, and 3) Severe grumpiness. Basically, dehydration by more than 1% can easily result in a decreased mood, poor concentration and headaches. Water is also the best option for weight-watchers, dieters, and exercisers alike (for simple reasons - replacing fluids lost through those sweat-inducing work-outs that we all know and love).

There's always going to be mixed opinions on whether or not tea - or any source of caffeine, for that matter - is going to have a good effect on your health. Of course, overloading on caffeine is not the best of choices, but in moderation, it's proven to be a winner in terms of its mood-enhancing qualities.

With half the amount of caffeine stored in the average cup of coffee, tea can be useful for its stomach neutralising properties, given that some kinds can support the digestive system by detoxification. Look out for Oolong tea, or Earl Grey with bergamont and ginger for an effective and completely natural digestive remedy. Equally as great, studies have shown that women who drank 4+ cups of coffee a day have a lower risk of endometrial cancer, and are less likely to have depressive symptoms.

Juice - best drank in its purest, fibre-dense form (100% fruit juice, not from concentrate) for simple relief from constipation (prune is best in this unfortunate case) and urine infections (for which cranberry juice is the ultimate winner).

While milk is sometimes tagged with bad connotations for the average dieter, it's actually a great source for your daily dairy, protein and calcium requirements. Perhaps go for the skimmed option if you're watching your waistline, or look for alternatives such as almond milk in your supermarket - the latter being my current milk preference. Half the calories, half the fat, with still a good amount of protein and calcium (however, not as much as normal cow's milk, but that's understandable...as it doesn't come from a cow. Obviously).

Finishing this post on a high, smoothies are the perfect and most delicious choice when it comes down to those dreaded hectic days where the chance of a break is very slight. I know those days all too well, working in hospitality (eye roll). But let's forgo the commercial, supermarket kind - whizz up your own!

The ideal smoothie contains lots of veg/fresh fruit, a water-to-milk ratio of three parts water to one part milk/almond milk (or otherwise), protein-rich seeds, nuts, or ground oats for a suitable carb fix, as well as peanut butter (if desired), and/or a scoop of protein powder. You get the picture, and really, however you decide to make it, the chances are that it'll result in smoothie glory. It's pretty difficult to make a bad smoothie - hats off to you if you do manage it!

What's your preferred smoothie combination? Can you relate to anything I've mentioned in this post? Do you know of any other drinks that can help relieve us from our daily woes?

This post was written with a lot of information from Livestrong - you can read the full article here.

Banana Porridge Pops

I've taken my love of porridge to new extremes after stumbling upon Cassey's recipe for these banana oat bites, which require a mere two ingredients - one mashed banana, and enough oats to be rolled into said mushed banana. Roll the mixture into a few balls; Gas mark 5, 20 minutes; sorted! Instant pops of energy for those afternoons where a spike in energy is an absolute necessity.

While I'd not go quite so far as Cassey in comparing the taste to cookies, this pimp-squeak recipe is not one to miss if, like myself, you're a massive porridge grazer (and are likewise a lazy/lousy cook).

Even so, I have to say that it makes a pretty darn good faux-cookie in that, 1) the banana provides that necessary hit of sugar - albeit natural, and 2) there is a desireable balance between squidgy and crunchy (and what would a cookie be if not both squidgy and crunchy to the bite?!).

A sprinkle of honey on top wouldn't go amiss, and would probably add to the overall 'cookie' effect. Cassey suggests dates as another sugar substitute, which I swapped for sultanas (obviously not to deviate too far from my beloved breakfast choice).

Porridge, I'm hopelessly devoted to you.

The Manuka Factor

For those of you who haven't heard of Manuka honey before, please let me introduce you to the powers of this wondrous pot of gold syrup.

Manuka honey originates from New Zealand, and is made from the native Leptospermum Scoparium or 'Manuka' shrub. The beekeepers set up their hives in wild, uncultivated areas where the Manuka bushes grow. The bees gather nectar from the flowers of the Manuka bush, and the honey making process is enriched by the pollution free environment for New Zealand, making it the purest honey available in the supermarket.

Honey protects against damage caused by bacteria and also stimulates production of cells that repair tissue damaged by infection.

Its healing powers don't stop there; Manuka honey also has an anti-inflammatory effect that can quickly reduce pain and inflammation once applied, which is why it's so often used for treating minor wounds and burns.

This is in part down to the hydrogen peroxide component found in natural honey, which gives most honey its antibiotic quality. But Manuka honey goes that one step further in terms of its antibacterial qualities.

Its special quality is known as UMF and the higher the UMF, the more potent the honey and its powers (a UMF of 10+ is necessary for the honey to be properly effective).

The major antibacterial component in manuka honey is methylglyoxal (MG). MG is a compound found in most types of honey, but usually only in small quantities. MG comes from the conversion of another compound - dihydroxyacetone - that is found in high concentration in the nectar of manuka flowers. It gives manuka honey its antibacterial power; the higher the concentration of MG, the stronger the antibacterial effect.

For anyone else suffering from the Winter lurgy and looking for a natural remedy, I'd recommend investing in Manuka. While it's slightly pricey, it's most definitely a worthy purchase - and, like with most health foods, you get what you pay for.

Processed, sugary honeys just don't cut it in comparison, and while the unique taste of manuka can be off-putting at first, the time period between this stage and the addiction stage is extremely short (beware!).

I can't get enough of the stuff - I've been using it in my tea (camomile with lemon juice and honey is an amazing combination!) for the past few days, and it's definitely had a positive effect on what was initially a very sore throat (now almost fully healed). I've also felt some improvements in my digestive system, which could also be another effect in conjunction with the steady flow of spoonfuls I've been feeding myself (being ill isn't quite as bad as I remember).

You can find Manuka in your nearest health-food shop (Boots and Holland & Barratts stock it). Watch out for the frequent H&B deals - they're often running BOGOFs and BOGO-for a penny, all the better to wait for before stocking up on your health cupboard essentials.

A Girl's Thing

I don't know about you, but my gift of the month tends to send my eating habits into complete and utter turmoil. Want examples?

Yesterday, I ate Thornton's chocolates for, ahem, 'lunch'. Yesterday's consumption of chocolate was more than I've eaten for the past month or so. The night before last, I drank four cocktails in the space of an hour - also most likely being more alcohol than I've consumed in the previous month. (today, I've learnt my lesson and have stayed on the straight-and-narrow).

For myself, emotional overdrive seems to naturally evolve itself into emotional eating (and/or drinking). Combined with a semi-spluttering cold, I'm feeling pretty sorry for myself, thus my excuse for allowing myself the finer indulgences in life - in other words, a lunch of chocolate. I'm pretty sure I'm not alone on this hormonal-rollercoaster...

In my hasty bid to set things right and regain some sort of humanly social composure (did I hasten to mention I was sat in my PJs all day yesterday?), I made another nifty GIF to help womankind fight against their monthly raging hormones, and to rejoice in being the fairer sex! Alright, alright... so we needn't go that far. But you get my drift.

Please note: this is basically a gif based on 'all the things Katie should've eaten on Sunday instead of eating the exact opposite'. So, yeah...don't do what I did. Today I feel much, much better (though honestly, a cottage cheese lunch doesn't really compare, does it?).

Get your Nuts Worth

Ever wondered what 100 calories looks like in nut form?



Taking notes and inspiration from a recent Prima magazine supplement, I made this little collage of nuts to get to grips with how the calorie count in various nuts compare.

It's a given that portion control is vital when it comes to choosing nuts as your go-to snack du jour. While they are loaded with unsaturated fats (i.e. the good, friendly to the waistline kind) - along with fibre, B vitamins, antioxidants and potassium - a 100g serving will stack you back around 600-700 calories!

To reap the benefits of nutty goodness without running the risk of over-indulging, stick to the GIF above to monitor those seemingly innocent calories you're consuming.

Prima suggests choosing nuts in their shell, as you're much more likely to eat fewer than if you nibble on their shelled counterpart. Not only that, but prizing open your nuts seems to attach a kind of winning appeal to the munching occasion!

...Or does that just apply to me? Please, someone reassure me of my sanity.

Fish for Thought

I've been quite the culinary Queen in recent days, exploring freshly discovered recipes courtesy of Stella magazine - my absolute favourite Newspaper fashion supplement (it comes with the Sunday Telegraph which - conveniently - my Gran happens to buy every week!).

So this recipe was taken from last weeks issue of Stella. My palette has become sufficiently more akin to what could be thought of as more "adventurous" cuisine (or at least in my eyes). Considering how much of a fussy eater I was as a child and teenager, this is quite the revelation!

My recent passion for fishy-based meals is particularly odd, as my child-rooted aversion to all things seafood (or rather, everything besides breaded/battered fish and/or the beloved fish-finger) was still very much prominent until earlier this year.

Now, for the first time in my life, I'm able to devour fish whether or not it has the breadcrumb layer to disguise its inner flesh! I can even eat the smaller water creatures without fuss (and with much pleasure), such as prawns and...well, I haven't got as far as anything else yet. Mussels still seem like a dodgy option to me...

Back to the matter at hand; here is what you need to create a stunning fish dish suitable for even the fussiest of eaters - well, almost. This serves 5 very hungry fellows - you'll have to adjust the quantities to the desired amounts.

8 pieces of white bread (go for wholemeal for added healthiness - I merely followed the recipe at hand, being the massive cooking noob that I am)
60g mature cheddar cheese
A handful of finely chopped fresh parsley
1 TBS olive oil
5 fillets of smoked haddock
20g butter (or just a giant spoonful!)

Mix the bread in a food processor to create your breadcrumbs. Chop the parsley, grate the cheese, and now blend all three together.

Paint a little bit of olive oil to cover your roasting tin and place your haddock fillets skin side down. Add the rest of the oil, as well as the butter, to the breadcrumb mixture and - once it reaches a suitable crumbly texture - spread it over your fish. Alll cover until there's no white flesh in sight (nicely done).

Bake in a preheated over (220C/gas mark 7) for about 15-20 minutes. Best served with boiled 'tatoes and a nice heaped pile o' peas (mushy peas, if you prefer). Tartar sauce is also pretty ideal as far as fish goes.

Fish is well renowned for being the healthiest pick when it comes to protein. Haddock contains a quarter of its weight in protein - which translates to 25g per 100g portion. It also goes without saying that fish is a major source for ♥-happy Omega-3 fatty acids and nutrients including vitamin D - both of which have been proven to elevate the mood and combat symptoms of depression.

So if you're well overdue some TLC and share my newly-kindled love, eat your seafood: it's good for you!

No Bake Almondy Prune Bites

Hey all! How's everyone's Tuesday's going?!

After a long traipse on various blogging sites yesterday, I came across a recipe for these No-Bake Almond Prune bites. Actually, the recipe originally contained dates, but I replaced them for the prunes seeing as they were already in the cupboard ;). You can find the original recipe here.

This is a super rapido recipe and doesn't require a whole lot of ingredients. All you need is:

140g raw unsalted almonds
3 TBS peanut butter (or almond butter - I used peanut for the same reason as the prunes...)
Around 14 dried prunes
A small handful of sultanas
A dash of almond milk (I used around 5TBS)
1 teaspoon vanilla extract

Chop or blend your almonds (I used a food processor to ground the almonds, but I'm thinking roughly chopped would create a better overall texture), followed by the prunes (chop chop!). Add the 3TBS of peanut butter and mix. Gradually add the milk, TBS by TBS. Then use those arm muscles to their best abilities and mix it all together. Nice one.

Now you just have to roll into balls and place onto a sheet of greaseproof paper on a baking tray, and pop into the fridge! Et voila. Each little bite contains approx 80 calories, 5g fat (only 0.4g being saturated, so mostly the good kind!), and 7.6g total carbs. Also, 2.2g protein - not too shabby for a (somewhat glorified with a healthy make-over) cookie!

I will be consuming one as a pre-workout treat this afternoon (or rather in 20 minutes, actually), as I have a gym induction at 5pm. I'm planning on joining a local community-based gym, because I literally feel lost without my regular exercise routine (now that my parents are back I can't quite use the living room as my makeshift gym zone... (Byebye daily Jillian Michaels, sad face).

It's offering a year's membership for £200, which excludes the BOGOF deal - so, £100 each when you join with a friend - or boyfriend, in my case! Not bad, huh?! Can't really go wrong there.

Wish me luck!

Monday Motivation

Browsing through the many Fitspo blogs on Tumblr, I came across this little Core Challenge workout and decided to head to the carpet and give it a good old go!

And it lived up to its name; by incorporating various core exercises, it challenges your abs almost to breaking point! However, I'm not a big fan of crunches as I think there are plenty of other better exercises that work the core muscles even harder. I swapped the last set of crunches for jack knives (being my all-time favourite core exercise).

This routine lasts around 16 minutes and is a good kick-starter for a quickie morning workout. It can be followed up nicely by its leggy counterpart - Cassey's Call Me Maybe squat challenge, perhaps? (being one of my favourite videos for a short'n'sweet workout quick-fix).

I think these simple image-based workouts are really inspiring and motivating. I particularly like the board game element to this one (as ridiculous as that may well sound)! The GIFs that put me off are those that are too complicated to follow, with tiny pictures of the exercises, making the routine impossible to follow. Simplicity is the key to Fitspo GIFs!

If you have any favourite exercise GIFs, feel free to share! I'm quite liking the idea of making my own at some point in the near future. Yay or nay?

(Reluctant) Sunday Runday

After having anticipated this occasion for the past week, today was finally the day where I braved the forces (being the icy, plummeting temperature levels) and test-ran my glorious Nike free runs!

It took a whole two hours for me to muster up the energy and motivation to actually remove my dressing-gown in place of my running gear. Two hours! Do you ever get those days when it just seems physically impossible to drag yourself out of the comfort of your own home?! Today was that day for me.

I think it was the heady combination of a) the ominous, grey blanketed skies, b) a seemingly long break from exercising/running, and c) the distractive nature of my new iMac! Nevertheless, I did eventually break out of the destructive path of Sunday laziness and ran a 4 mile route, which I guess is my 'comfort blanket' distance when it comes to running (which I must break out of!).

The trainers glided me along nicely - no irritative rubbing or pressure, good support, and well-cushioned, the Free Run 3 is a lightweight shoe that's definitely suitable for both running and gym use! Considering I've had my trusty Brooks for the good part of 6 years now, it's really been a long time coming to find a replacement!

Saying that though, I would love a pair of Asics to add to my collection. The Asics brand is synonymous with running, so for long-distance, cross-country and future potential races (I'm thinking a Half Marathon soon? Possible thought), they would be (what I'd consider) an essential purchase.

What brand(s) do you rely on when it comes to trainer shopping? Do you recommend any in particular? Let me know!

The Exercise Rut

For a couple of seemingly long weeks now, I've been in a major Exercise Rut - as you might've gathered by the obvious post title.

Autumn (or rather, WINTER - IT'S FREEZING!) has well and truly hit and has quite literally sent perm-shivers down my spine. I'm a chilly morsel at the best of times, with a poor circulation to match. What does this equate to? The Simpson's fingers scenario.

Whilst I deal with my lack of body heat, I must also contend with my lack of motivation to exercise, as prompted by these lack-lustre weather conditions (not that I should be complaining, considering the devestation that's being caused by the powerful force of Nature in other parts of the world - God bless all of those who've been affected by hurricane Sandy).

Despite my previous post advocating the power of exercising in colder and wetter weather, I haven't exercised outside in at least a week. Clocks have gone forward an hour, too, meaning that it's dark outside by 5pm! Another reason why it feels as if I'm nearing the fateful 'hibernation' period.

However! Motivation must be restored somehow, and - luckily for me - this comes in the form of some seriously cool and sexy new shoes.



Yep, I'm the proud new owner of these Nike Free Run 3 trainers, courtesy of my excellent present-finder of a brother! I'm jealous of my own feet when I'm wearing these babies (I just cringed at that statement, like everyone else who might also be reading this post).

I've been meaning to test drive them for the past few days (outside of my own home), and I'm hoping tomorrow will kindly allow me a clear outlook weather-wise; I don't think I can quite bare the thought of potentially getting these even slightly dirty or wet.

So here's to happy running feet! Got any new gear to perk up the idea of running/exercising this Autumn/Winter? Share with me!

Food Fact Friday

With a splash of no added sugar lemon squash and ice. How do you drink yours?

Admittedly the subject of the following post defeats its title, though whilst water doesn't exactly fit under the category of 'food', its beneficial properties are, more often than not, overlooked by the majority of the population (including myself).

Virtually all of our body's other nutrient requirements are impacted by the amount of water we consume. Considering our bodies are made of about 60% water (and our brain 90% water), that's not altogether surprising.

Here are some bodily functions and problems that can easily be alleviated by drinking an adequate amount of water throughout the day, taken from this report composed by the NHS. Can you resonate with anything on the list?

Putting it into simple yet effective terms, the World's Healthiest Foods webstie has it summed up;

It's helpful to think about the health benefits of water in three basic categories. First is the fluid aspect of water. Water is a lubricant. It keeps things flowing and moving. While it lubricates, water also protects our body parts from damage by surrounding them in a shock-absorbing fluid. This aspect of water is especially important in our joints, and also in our skin. The second aspect of water is its role as a "solvent." Most nutrients dissolve in water. In our bodies, some of the most important dissolved nutrients are called "electrolytes." The electrolyte minerals like potassium and sodium stay dissolved in water, and the ability of water to dissolve electrolytes is a key reason why our bodies can conduct electricity. The third aspect of water involves its role as a thermostat. When we are too hot, water lets us shed heat through sweating. Water also helps us retain heat when we need to stay warm. - WHFoods.

So if you're not already getting the recommended dose of liquidation, perhaps today is the day to begin rehydrating your body, and reaping the benefits in turn. The Department of Health suggests we drink around 1.2 litres of water per day*, though this nifty online water calculator advises me to drink 1.8 litres today (based on various inputs including weight and length in time that I'll be exercising).

Whizzing up a Storm

Ever since our recent splurge on this Phillips super-juicer, my boyfriend and myself have been whizzing up some magnifique fruit/veg juices - which certainly have been going down a treat!

A couple of days ago we stocked up on our essential ingredients from the local fruit/veg market and Yate's trusty Tesco superstore, and came home armed with bags and hands full of apples, carrots, and not forgetting two giant pumpkins - staying true to upcoming occasions, and all.

Then comes the fun part - the juicing!

The machine is powerful enough to juice fruit and vegetables complete with their skin, which reduces the boring job of cutting, slicing and dicing significantly. The beauty of this kind of juicer is that it separates the pulp from the juice, so unlike your typical food processor/blender, you're just left with the pure juicy goodness that has been squeezed from your fruit/veg. Meanwhile, you can use the pulp to bulk up a soup (though of course you may find it's too dry and thus lacking in flavour).

Back to the topic at hand. We made a delicious blend of pure carrot, pumpkin and apple juice - as odd as it sounds, the taste is - for me - unbeatable! The flavour of the carrot is most notable, but the pumpkin adds a unusual twist and an extra health-kick, whilst the apple provides that necessary hit of natural sweetness (note: the majority of the sugar in apples is from fructose, for slow-releasing energy - enough brownie points yet?).

If you hadn't guessed already, this juice basically has healthy written all over it. Carrots contain the active ingredients of vitamins A, C, E, K, and thus are absolutely packed full of nutrients and antioxidants. According to my handy energy drink book, the orange colour is a result of the betacarotene content - just one carrot contains enough of the stuff for your body to convert into a day's supply of Vitamin A (a vital vitamin for healthy skin, night vision and disease resistant mucus membranes - ).



Meanwhile, pumpkins are also a storehouse of antioxidant vitamins and are loaded with magnesium, potassium, zinc and dietary fibre. Perhaps most significantly for the athletic minded, pumpkins have an anti-inflammatory effect, so regular consumption of this mostly unappreciated* vegetable (*not including the Halloween season) can protect against joint inflammation and arthritis. Pumpkins have been known to provide relief from inflammation quickly, so it's naturally a perfect accompaniment to a go-to, post-workout juice.

As I'm sure you're well-aware, I'd wholly reccommend a fruit juicer if you're looking for a bit of a powerpunch/pick-me-up style beverage, and an almost guaranteed cold-free Autumn/Winter (ok, I'm not sure on the reliability of that statement but I'm going along with the idea of being sans-'runny nose face' for the next few months).

Anyone else a bit of a juicing-addict? Have you any exciting juicing recipes for me to test-run? I'm more than willing to use an assortment of ingreds to create that perfect blend of fruityveggyjuice.

A Touch Personal

Happy and healthy, whilst still enjoying the occasional icecream!

I feel as if this blog doesn't delve much further than food and exercise - which is why (among other reasons that will become more apparent as you read on) I've decided to dedicate this post to something considerably more personal than the latest grub I've chosen to graze upon.

Let me start from the beginning. As I grew up, I was always an energetic and athletic girl. I was part of every after-school sports club you could possibly imagine, from rock-climbing to netball - I was always there, taking part in as much of the physical action as possible.

It was only when I moved to Southampton for University that I lost touch with my sporty side. None of my new friends were into exercise, and had never involved themselves with sports in or outside of school. As a result, I fell into a bit of a rut whereby I replaced my love of sporting activity, with a shameful love for alcohol and partying, alongside my friends and acquaintances at Uni (something I'd not really experienced at all prior to Uni).

This is something that is most definitely associated with university (though perhaps not so much now that students are paying 3x more for tuition fees!). 'Student' and 'alcohol' are two words that are sort of a match made in heaven, as sad as it may sound.

Inevitably, my first year at University took its toll on my body. I gained a lot of weight (so aptly labelled the 'Freshers Fifeteen') and became unhappy in my own skin, though I was still what would is generally considered a 'normal/average' female weight.

I desperately needed to regain the confidence in myself to exercise, and to return to my normal, pre-uni eating habits - not to mention detoxifying my body of all the alcoholic poison I'd wrecklessly filled it with over the past year.

This was a gradual process, but I took matters into my own hands and began to make those gradual changes in order to feel better about myself. And it worked.

Over the course of my second year at uni, I was armed with a more health-conscious attitude; I joined various group exercise classes at Uni and made time for myself, cooking decent meals rather than sticking a pizza in the over or grazing on empty calories.

By my third year, I was confident to attend those exercise classes on my own. This is when my body really started to tone up. I loved the variety on offer, and took part in pilates, circuits, and legs, bums and tums on a weekly basis. I became increasingly interested in health and fitness, which - over the course of a year - resulted in me losing all of the weight I'd put on over my University years.

I can't really input the figures in terms of how much weight I gained/lost over the years. As a teenager, I went through a phase of obsessive calorie counting and weighing myself, which saw my periods stopping for a few years, and so I now tend to avoid the scales as much as possible. However, I'd guesstimate at 140lb being my heaviest weight, and my current weight hovering around the 120lb mark.

But now I come more onto the matter at hand. It's currently mid-October, and my parents have just arrived home after living in France for the past 5 months (alright for some, huh?). Since their arrival, I've been subjected to various comments about my weight, the worst probably being my Dad suggesting I needed help to walk around Tesco due to my apparent frailty (!).

I understand their standpoint. They've been away for a long time, over which time I've changed my eating and exercising habits considerably, my awareness of health and fitness being acute to my interests and hobbies. It's completely understandable that they're worried about me, and they're open to comment (as opposed to taunt) if they so wish.

Though that should give me a free-pass to negatively comment on my Mum's weight-gain, too, surely? It's exactly the same situation, but reversed. But hold on a sec - of course, this would be completely inappropriate and, moreover, insulting towards my Mum.

As it stands, my diet is akin to that of a fitnessista (was that a new word I just created right there, or does it already exist?!) - or, alternatively, a female athlete (minus a fair few calories taking into account the difference in training intensity/time).

Yet, the story unfolds; I am merely a young twenty-something. I guess that must mean I have to follow the eating habits of the average young English woman, and have the body to match - a body that, by Western standards, would be considered acceptable.

So I guess I'll return to eating crisps, chocolate, and large portion sizes, right? After all, that will result in my body returning to what my parent's think is a 'natural' or normal weight. Clearly, my conscious choice to eat a clean diet is unhealthy by their standards.

This must mean that all of those celebrities, actresses and TV stars that we aspire to look like (to no avail, on the mostpart) must also be unhealthy. The bodies that we envy on screen are considered unachievable in 'real-life', and anyone who manages to achieve a similar body shape (like myself) must therefore be labelled as 'too skinny'.

I've finally realised the problem of the Western mindset in relation to food and diet. Fact is, you cannot possibly please everyone. Whether you're overweight, underweight, or the exact same weight that you were 5 years ago, there is no getting away from the labels that people will put on you.

We're all judgemental to a certain extent, and everyone has different ideals as to what is the desired or 'ideal' size to be. We're also all akin to bouts of jealousy, which is also an interfering factor in the matter.

My opinion follows that you should aim to make yourself happy before you start thinking about what everyone else thinks. I'm more happy in my body than I've ever been before, and I don't want to lose that feeling just because my parents tell me I'm 'too thin'. I've merely lost the layer of body fat that most women struggle to rid themselves of; my muscles are still very strong, and I consider my body as fit and toned, as opposed to thin and frail.

I have a strong opinion on this subject because I honestly hate the contradictory Western mentality on weight. It is certainly a 'weighty' subject, to say the least!

What's your opinion on the points I've made in this post? Do you similarly feel like a bit of a Western misfit when it comes to your diet/exercise habits? Please share your thoughts with me, I'd love to hear other points of view on the matter. :)

Monday Motivation

Bambi Northwood-Blythe by Alex Franco, for Russh Australia Oct/Nov 2012. Styling by Gillian Wilkins.

Bambi is a model whose face I envy. A lot. I also love the sportwear-inspired styling on this shoot for Russh magazine. Bambi clearly has a naturally slender and toned frame, though to me she doesn't appear to have a lot of muscle definition, so she looks a tad skinny as a result. Even so, nobody could deny her appeal in these images!

Sunday Energizer

Having worked 25 hours over the last two days, I have welcomed a stress-free Sunday with open arms (and an empty tum).

Lacking in energy and motivation, I just whizzed up a delish mix of overly-ripe banana (1 and a half - the other half was a tad too far on the brown and gross side) and leftover kefir that needed to be used up. Perhaps it doesn't sound so appealing written in words, but it was the perfect pick-me-up for today! Nutritional values of this smoothie can be found here.

I've steered away from my daily banana fix recently, alongside a momentary lapse in my regular fitness routine. I haven't exercised in about 5 days, which for me is almost unheard of!

Anyway. I tend to choose bananas as my fruit-of-choice when it comes to pre-exercise snacking, given the fact that, compared to other fruits, they naturally have a higher calorie count due to their high sugar and carb content, with a medium sized banana totalling around 105cals.

This, of course, is what makes bananas so appealing prior to exercising, or as a quick morning sugar fix. They are also rich in potassium, a mineral that is necessary for nerve and muscle functioning (massive pro when it comes to exercising!). Potassium is also an essential nutrient to alleviate stress; combined with mood-boosting tryptophan and vitamin B6 (a vitamin for glucose regulation), bananas can also help to ease the pain of PMS, and sub-SAD (as discussed in a previous post).

I have promised to myself that I will make the time to exercise today. I have the day off, and my body is now prepared with a lining of bananany-goodness - thus, no excuses!

Monday Motivation

Healthy = happy! And if only exercise meant running/working out on the beach in super cool aqua shorts, huh? Back to reality, though - it is pouring it down with rain here in England and I'm still lazin' in loungewear.

No worries, I have a date with Jillian Michaels soon. Wish me luck. ;)

Exercise your way to Happiness

Studies show that depressed people can alleviate their symptoms by up to 47% with regular aerobic exercise (source). So not only is exercise good for the body, it is equally - if not more - essential for the mind and brain. Harvard psychiatry professor and author John Ratey states, "people become much more emotionally regulated [with regular exercise] and their cognitive abilities are much better."

This fact is all the more prominent now that the chilly British Autumn has settled in (cue rain, rain, wind, and more rain! - and wet feet and hair, might I add). With sub-SAD (a milder variant of Seasonal affective Disorder) affecting over 90% of the adult population (symptoms including subtle changes in moods, energy and sleep over the season change), it is important to compensate for the lack of sunlight - which results in lower serotonin levels (this is the 'happy' hormone that helps to regulate mood, appetite and energy) - by getting outside as much as possible. Even if all of your body cells are screaming against it, exercising outdoors rather than inside can really benefit you at this time of year!

Exercising outside in the blustery Autumn and Winter months may seem like a necessity that we'd rather do without, but it really can do wonders for your mentality and general mood. I find running in the colder weather more satisfying than in warmer weather conditions - there's something about that cold whip of crisp air that I find oddly invigorating! Compared to the humid temperatures of Summer - well, there's nothing to compare. Combined with the knowledge that a (hopefully) warm shower and home (and dinner, if you're really lucky) is on the cards after your workout, it's all-the-more bearable to maintain your motivation whilst pounding the pavements!

Food Fact Friday

Proteins are the basic building blocks of the human body. They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body, and most of it (around 60% to 70%) is located in the skeletal muscles. (Source)

There are 20 amino acids that are required for growth by the human body, but just eight are able to be produced in your body. These are called essential amino acids, and must be supplied by food and/or supplements (see photo - this essential amino acid powder is incredible to aid the bod before and after an intensive workout, trust! Tastes amazing too. Cons: expensive!). The other twelve non-essential amino acids are made within the body, but both are required to synthesize proteins.

If you're a fellow fitness enthusiast, however, your protein needs may increase because resistance training and endurance workouts can rapidly break down muscle protein. A position statement published by the ADA, DOC and ACSM recommends that endurance and strength-trained athletes have between 1.2 and 1.7 g/kg (0.5 - 0.8 grams per pound) of protein for the best performance and health.

The RDA (recommended daily allowance) for protein is 0.8 grams per kilogram of body weight of adults (roughly 0.36 grams per lb of body weight).

How to Calculate Your Protein Needs:

Weight in kg x 0.8-1.8 gm/kg = protein (grams).

The range 0.8 - 1.8 is based on your average activity level; use a lower number if you are in good health and are sedentary (0.8), or a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

I'll use myself as an example! So my weight in kg is 53 - I'm gonna multiply by 1.4 as an in-between figure - which equates to my body needing 74g protein per day!

How does your calculation work out? More on the wonders of protein in another post to come soooon! Have a great weekend, guys!

Monday Motivation

It's not luck.

It's (probably) not genetics.

Nope. It's strength, determination, routine (and maybe importantly of all, perseverance) that will allow you to see changes in your body. If you want to see changes, you gotta fight for it, and (if possible) learn to love that fight!

Food fact Friday

Strawberries: THE ultimate pick-me-up before what's sure to be a hectic day, evening and night at work. Lesigh.

I don't know anyone who doesn't love this fruit. Freshly picked and sourced from Cheddar (just down the road/motorway from me!), my nan bought me these today as a healthy treat - she knows me well!

Not only are strawberries amazingly tasty, they pack in more vitamin C than oranges (8 medium strawbs are the equivalent of 140% of the RDA for vitC), and are also high in folic acid, potassium, antioxidants, flavonoids (for lowering cholesterol), malic acid (helps to remove stains from teeth), and ellagic acid (cancer-fighting substance). The pulp of strawberries can also help to recover from a fever.

Need I say more?!

6-Pack in the Making!

As a huge fan and follower of Jillian Michaels' 30 Day Shred exercise DVD, and a massive believer in the power of her 3-2-1 theory (she splits each of the 3 sections into 3 mins strength, 2 mins cardio, and 1 min abs for the ultimate workout), I decided to invest in another of her workout DVDs.

This morning I welcomed the arrival of 6 Week Six-Pack on my doorstep. I was pretty much sold by the title alone, but along with the endless amount of positive reviews on Amazon, I knew that Jillian was again worthy of my equivilent to one hour's work! (Give or take a few pence)

Ab-specific exercises are probably the toughest for the body, particularly to start with, as the abs are often considered the weakest muscle of the body. Even more so for us women - we need to work hard to get results, because genetically we are meant to have that niggly protective layer of fat on our belly. It's also easier for us to gain weight in this area - typical, huh?! For this reason, it takes sheer determination to achieve that all-important 6-pack!

And boy does Jillian work you hard! This workout combines strength, resistance and cardio exercises that are consistently targeting your ab muscles. It's a complete mash-up of exercises, meaning that it's constantly engaging and in no way monotonous or repetitive (although the same routine is performed twice, at different speeds).

As with the 30 Day Shred, Jillian is accompanied by two women who are performing the exercises at varied difficulty levels. For this reason, it can be followed by beginners, intermediates and professionals.

I was sweating almost profusely by the end of the 35 minutes; however, I like to feel as if I've reached my absolute MAX point after an ab workout - as in, the feeling when your stomach muscles are dying! Basically, I didn't feel that way after this DVD. I hope level 2 is a bit more of a challenge for that reason (and I'm pretty sure it will be, knowing Michaels!).

Even so, another great workout DVD. Jillian has a real positive energy about her, which leaves you feeling like you've really achieved something brilliant by the end of the workout. This will ultimately make you WANT to play the DVD over and over again, to achieve that ripped look that Jillian is pushing you towards.

Overall, I'd reccomend any of Jillian's DVDs for anyone who likes to work out (practically) for free, in the comfort of their own homes (like myself!). I may well consider another purchase in the near future - Killer Buns and Thighs is on the hit list, for one! Why not check out the whole collection?

Happy, hearty soup for Autumn

A failed attempt at making carrot juice using my food processor inevitably lead to making soup for dinner last night. Considering I've never actually made soup before (!), the results were pretty impressive if I do say so myself! The recipe is extremely easy, so perfect for a complete novice like myself. I'm a newbie when it comes to soup in general, as I've only recently acquired the taste for what I (so abtly) used to label 'liquid food'. I still stray away from the watery kind of soup, so this one is thick and chunky - just the way I like.

Ingredients (serves 3):

Torn shreds of cooked chicken
Lightly mashed carrots (8 medium)
6 Potatoes (I used Elfe) cut into 1cm pieces
3 stocks of chicken (I used OXO cubes)
570ml boiling water (for the stock)
3 tbsp buttermilk (I used Kefir)
Butter/olive oil for the pan
Mixed herbs, salt and pepper to season

Par-boil your potatoes (I boiled for around 15mins). Dissolve your stock into boiling water. Add a bit of butter and/or olive oil to your pan (make it a large one!) and add your potatoes and carrots. Mix regularly. Add your water stock mix to the pan and continue to stir. Add the buttermilk to thicken the soup and add a creamy texture. Add the chicken, stir, and the mixed herbs, salt and pepper to finish. Serve immediately and enjoy!

I tend to limit my intake of potatoes because of their carb-content, but it's a proven fact that 250g of potatoes contain half of your daily vitamin B6, which is essential in lifting mood-enhancing serotonin levels - thus the title of this post! Eating your way towards a good mood sounds like a damn good idea to me!

The recipe serves 3, each portion containing approx 350 calories. I found it an extremely satisfying meal that would be suitable for the many cold Autumn evenings to come. A perfect combo of hearty and healthy (and happy)!

Chewy Banana Cupcakes

If your bananas are looking a tad on the black and bruised side, why not turn them into cupcakes? That's exactly what I did on this fine, rainy Monday morning!

Ingredients:
1 mashed banana
2 tbsp non-fat greek yoghurt
1 tsp peanut butter
2 tsp golden caster sugar
3 tbsp flour
Pinch baking powder
Finely chopped dark chocolate
(I also added dessicant coconut for added sweetness and taste/just because I saw it sat in my kitchen cupboard!)

There's no complex method here; just mash the banana, add all wet ingredients and then sift the flour into the mixture. Preheat the oven to 350C/Gas mark 4. Spoon the mixture one-by-one onto your baking tray (I used muffin cases) - the mixture should make around 10 cupcakes. Add a small piece of dark chocolate into the middle of each blob and cover with a little more of the mixture (adds a surprise factor - always a plus!). Cook for 25mins, leave to cool slightly and then... devour.

The entire batch contains approx 335 calories (so 33.5cals per cookie), and the recipe can be shaken up a bit by whatever means you like (sultanas would probs be a nice addition )!

Monday Motivation

BRB need to go for a run - pronto! Rosie Huntington-Whiteley's body is just too perfect.

Food fact Friday

Just 100g of prawns provide your entire RDA of tryptophan, the amino acid needed to make feel-good serotonin, plus half of your selenium (a mineral that works as an antioxidant). (Source - Women's Health, Autumn 2012)

I tend to eat prawns grilled and topped with vegetable herbs. Prawns are the best kind of healthy fast-food available, and a great source of clean protein. See more prawn recipes here.

Simple as Pie (without the pie)

A lot of people seem to think that there's a massive secret in achieving weight loss and a well-sculpted bod. If a person has lost a significant amount of weight, a lot of people will naturally speculate into the why's and how's of such magnificent results.

This is, of course, an inevitable result of modern day culture. We are constantly exposed to magazines - like More and Heat - highlighting every celebrity under the sun in their bikinis, tagged on the front covers with the all-important caption: 'Diet secrets of [insert name]', or something along those ubiquitous lines. There must be a secret! Afterall, why can't we all have a body like Rosie Huntington Whiteley? It's a complete mystery... [Ahem]

Enough of the dumb talk! Celebrities don't hone their bod's by sitting on the sofa eating McDonalds; they work hard and achieve the results they want to see, because they are presented on a judgemental pedestal to the general public. Okay, so they're likely to have personal trainers and nutritionists so as to not stray from their regimented diet and exercise plans, and we don't necessarily have access to such VIP attention. That's a given.

But let's be honest here: it's not hard to eat right and exercise regularly. However, it is hard to change your habits if your body is already used to an inactive lifestyle combined with the added demons of the edible variety (processed food, sugar, fat etc).

Life is hectic; we deal with it by feeding ourselves with the convenience of fast-food or a little sugary perk-me-up. And there's nothing wrong with the odd little consolence that may come in the form of chips, chocolate, cookies, or whatever other treat wets your bespoke palette.

But the fact of the matter at hand can be explained and broken down to the following: this kind of food may well be fast, but it's not exactly food. Why? Because it is devoid of nutrients, fibre and vitamins - which is basically what food is supposed to provide us with. It's stuffed full with fat, simple carbohydrates and calories, meaning that it will fill you up for an hour or so - but not for much longer.

Lack of nutrients basically equates to hunger, which is why it is a lot harder for us to overeat/binge on 'real' or 'clean' food because it is packed full of nutrients and all the good stuff that your body needs to survive, and which send those all-important 'I AM FULL! [horrah]' signals to the brain.

Portion size is another biggie in the dieting game. Perhaps in compensation for eating healthy food, some of us may allow ourselves to eat more of it - it's healthy, afterall! So why not, I here you cry?! Give me a break!

Our bodies need fuel, and food is our fuel of choice. Our bodies run better when fed little and often. This not only speeds up the metabolism (faster metabolism = faster calorie/fat burning), but it means that we don't feel sluggish as a result of eating (and then regretting) a large portion. Overall, it is absolutely the best method of achieving stable energy levels - all day, every day.

Equally as important as choosing the right diet is to remember to drink water. I say remember because I know how easy it is to simply forget to drink water. If my day is particularly non-stop, it's only when my body sends thirst signals to my brain that I realise that I haven't had a drink all day. It is my number 1 downfall.

We apparently spend most of our lives chronically dehydrated, which firstly makes you hungry when you’re actually thirsty. Not good. Secondly, it causes your body to retain water, thus making you heavier and often bloated (more so after eating, sans-l'eau). Not good at all. So, paradoxically, you must drink water to stop retaining water.

The concluding message? Stop believing that weight loss is a big secret that only celebrities are filled in on. Start eating clean. Train yourself into really enjoying the taste of nutrient-filled food, and naturally you'll steer away from all of the junk you used to crave (give it a fortnight and you won't even want to touch the stuff - trust me!).

Start exercising well. Learn to love the burning sensation and feel your muscles really working like never before; don't be afraid to challenge your body. Don't stop when you're tired, stop when you're done! (a la Cassey Ho!)

Embrace an amazing lifestyle change. Enjoy the energy, strength and vibrancy it will bring. See changes, keep pushing forward; see even more changes.

Women in Sport

It's recently come to light that women are extremely underrepresented in the media.

In fact, I read that women's sport makes up for just 2% of live sport shown on TV (obviously excluding coverage of big sporting events such as the Olympics).

I, for one, am very glad that this has finally come to the media's widespread notice. Considering the success of our British females in the Olympics (Jessica Ennis to name just one of the many successors), it makes a whole lot of sense that female athletes should be given their fair share of TV coverage.

Not that I'm saying that being an athlete should inevitably lead to fame, fortune and media access. Not in the slightest; more so that the gender gap should be brought to light in this circumstance, as it seems to be the last of its kind to be recognised.

Athletes like Ennis are inspirational for us women, and more so for our younger generation. Encouragement to partake in sport should be instigated within children from as early an age as possible, particularly young girls who perhaps aren't encouraged to get involved in physical activity as much as young boys are.

It's an inevitable pattern; the more that women sporting events are shown on TV, the more likely girls are going to lead a more active and thus healthier (mind and body alike) lifestyle from their impressionable beginnings.

That, afterall, is what the government wants for the generations to come. Right?

[Above image was taken from London Evening Standard online]

Monday Motivation

Just Do It
Model: Toni Garrn
Photographer: Philip Gay
Stylist: Anna Schiffel
Publication: Interview Germany (Aug 12)

Full set of images can be found here

Babushka's Cottage Cheese Pancakes

As promised, here is the recipe for my boyfriend's grandma's cottage cheese pancakes. These were baked by the dozen, so we always had a plentiful amount for breakfast! My god, these are truly delightful - trust me. Spasiba, Babushka!

Ingredients

2 eggs
500g cottage cheese
2 tablespoons flour
1 tablespoon self-raising flour
2 tablespoons sugar
Virgin Olive Oil
Raisins or filling of choice (optional)

Empty the cottage cheese into a large bowl and beat in the eggs. Sift the flour into the mixture and blend until the mix begins to harden. Add raisins or whatever else you'd prefer; raisins work well to sweeten the taste a bit. Heat the oil in a large pan whilst making small patties with the mixture; coat each with a bit of flour so they don't stick to the pan, and then add to the pan. Flip every couple of minutes until they appear golden brown. Best served whilst warm (otherwise I recommend microwaving!). This makes around 12 cottage cheese pancakes.

Please note: a language barrier has prevented me from retrieving the original recipe so this is a bit of a guess-and-make-do style recipe. Results weren't as great as Babushka's, but still tasty. A bit of trial and error is needed with the amounts of flour necessary as mine were too floury and not quite 'wet' enough! Even so, give it a go and I hope you enjoy as much as I do. :)