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.