Easy Peasy Pancakes

I discovered this delightful recipe last week and I think it may change my life or certainly my breakfast. I love pancakes but hate how they can leave you feeling heavy in your stomach and also like you need a nap at 10am. Even gluten free varieties can be very heavy but this recipe is like no other...! 

It's Gluten Free / Dairy Free / Paleo / Low-carb-ish. It takes 5 minutes to make, it's high in protein so it will fill you up all morning and prevent any blood sugar crashes too.

All you need for 1 pancake is:

• 2 eggs
• 2 tbsps of ground flax or ground almonds (I have tried both and both are amazing!)
• 1 banana
• 1 tsp cinnamon
• 1 tsp of coconut oil for cooking
• Toppings: whatever you fancy but I used a cup blueberries

What to do

1. Blend the first 4 ingredients on the list together so it's nice and smooth
2. Heat the coconut oil in a pancake or frying pan
3. Add in the mixture and cook on a medium heat for about 2-3 minutes. Flip the pancake and cook for another 2 minutes or until it looks slightly brown.
4. Plonk on your plate with some blueberries on top or any other fruit or nut variety and gobble up. Nom Nom!

NB: This makes a fairly thick pancake so don't expect it to look like a crepe. Enjoy :)

Allergens and Intolerances
Gluten Free (GF)	Yes
Dairy Free (DF)	Yes
Sugar Free (SF)	Yes

For the love of Coconuts

The name of my blog is a slight indication that I may have a little obsession with a certain nut which is actually not a nut. I eat some form of coconut every day, such as raw coconut chips, coconut water, coconut cream, coconut milk and 80 % of the oil I cook with is coconut so as you can see my obsession is only a small one. Last weekend I attended a Health Fair in London with work. Best work day ever! It was so awesome to see all the new health products which will be hitting our health stores shortly. I was like a little kid in a sweet shop. Anyway I was amazed at the amount of new coconut products being show-cased, including coconut yoghurt, which was delicious and I must have tried 7 different brands of coconut water. From what I can see more people are realising the health benefits and versatility of the coconut.

So you may be thinking but coconut is fattening, and so high in saturated fats!! This is a huge misconception. Yes coconuts contain saturated fat but not all saturated fats are the same and the fat in coconut actually raises the good cholesterol (High Density Lipoproteins) levels in your blood which actually helps you lower the bad cholesterol (Low Density Lipoproteins) in the body.

Coconut products will not make you fat (unless you go crazy on them and everything else in your diet is terrible). They contain MCFAs (Medium Chain Fatty Acids) which can increase your metabolism resulting in your body burning more fat for energy.

Now I have cleared up those myths here are more reasons I love coconuts.


A FEW NUTTY FACTS


Coconuts

• Are highly nutritious and rich in fiber, vitamins, including Vitamin C, B1, B2 and B3, and minerals.
• They are anti-bacterial and anti-fungal and a great cleanser of our digestive system. On top of this coconuts will help your body fight off infection.                                      

Coconut Oil

Can be purchased in your local health food store and is hands down the best cooking oil. It is stable at high temperatures meaning it won’t go rancid, retaining all of its health benefits (unlike many vegetable oils) and it will leave the food with a delicious taste. I especially like to use it in baking, curries and stir fry’s.

Coconut Water

• Is the juice of the young coconuts.
• I would drink coconut water all day long if I could. It has an array of health benefits including being low in sugars and one of the best hydrators and fluid replacers know to man.
• A perfect sports drink containing essential electrolytes that gives your body everything it needs to stay hydrated, and for recovery.
• It has more potassium than a banana – and I have read that certain brands can have 15 times more than most sports drinks – essential to prevent cramping.
• Coconut Water is probably the best hangover prevention and cure. If you come home after one too many drinks, have a glass before bed. It's pretty amazing!

Beauty

Coconut oil can be used for beauty purposes. You can use it as a body moisturiser, to remove make up or even as a treatment for dry hair. For a good hair treatment, apply the coconut oil to your hair in the evening and then it wash out in the morning with your normal shampoo, your hair will be silky smooth.

Bad day?

We all have bad days, some days our confidence is in the gutter, other days nothing seems to go our way! For such days I really like positive affirmations, they make you think. They make you realise things aren't that bad and usually make you smile. 

Here are a few a I found today, hope you like them. If so, print them out and put them next to your mirror or on the inside of the your wardrobe door and just glance at them the next time you are having a bad day!

This last one is going on my wardrobe door for one of those days when nothing and I mean NOTHING looks good ;-)

Squidgy Fruit & Nut Bites

Here is a delicious energy snack for before training, during an endurance event or a healthy afternoon snack. It will give you the pick-me-up that you need and is much healthier than raiding the vending machine.


The recipe contains pretty much an equal amount of nuts and seeds to dried fruit which will prevent raising your blood sugars too high, so you shouldn't have a sugar crash afterwards.


Ingredients
1/2 cup (75g) of dried figs
1/2 cup (75g) of dates
1/2 cup (about 90g) of chopped almonds
3 tbsp of ground flaxseed aka linseed
1 tsp of honey
2 tsps of light tahini
2-3 tbps of water / almond, rice or coconut milk
1/2 cup of shredded coconut


What to do

• If you have a big food processor throw everything, except the coconut, in and pulse until roughly combined.
• If like me you have a tiny food chopper, chop all the ingredients up in stages throw it into a bowl and mix together with your hands.
• Scoop out a big tablespoon of mixture and make a ball or disc shape and coat in shredded coconut.
• Repeat with rest of mixture.

These are best kept in fridge and can be wrapped up and travel well. They can also be frozen if you make too many :-)

Allergens and Intolerances
Gluten Free (GF)	Yes
Dairy Free (DF)	Yes
Sugar Free (SF)	No sorry:(

Listen up Ladies

Strength training will NOT turn you in to SHE-MAN

Today I would like to clear up a strength training myth. I have had a million conversations with ladies who won't pick up weights heavier than 2-4 kg because of the fear it will bulk them up and make them look masculine. So I ask you do I look like a man? Ok don’t answer that, lol! 

The truth of the matter is most women actually can't bulk up because of the high oestrogen levels in their bodies, according to the American College of Sports Medicine. The SHE-MAN women body builders that you are afraid of looking like do not get like that by recreational gym use 3 times a week!

Why strength training is important to me?

I have always been a sporty girl and have been competing in numerous sports since forever. Apart from the last year I have pretty much always run which included running track, marathons, half marathons and 10k’s. However, I was never really happy with my shape and had a slightly flabby tum and love handles until I  incorporated lifting weights into my exercise routine. Now we're not talking 2-4 kg weights, we are talking the heaviest weights I can lift with good form. I am not the strongest girl in the world but I’m working on it ;-) and improving all the time. I also don’t have big muscles, not even close but the fact-of-the-matter is since I started training this way my legs, arms and especially my stomach are toned and slim.  My body shape is not perfect but it is no longer a concern of mine. And hopefully my training and healthy diet will continue to keep me slim. Let’s face it we have enough worries in life without worrying about our body shape!

More reasons to strength train:

• Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
• Control your weight. Muscle burns calories more efficiently. Therefore, the more toned your muscles, the easier it is to control your weight.
• Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which is essential as you age.
• Boost your fitness.  Strength training  will help you improve in other sports / activities you do. It will also help with everyday activities such as gardening / cleaning / moving furniture and will even help you chase down that bus as it drives by you in the morning. You show that bus driver not to mess with you!
• Manage chronic conditions. Strength training can reduce the signs and symptoms of arthritis, back pain, depression, diabetes, obesity and osteoporosis.
• Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

So why not giving strength training a go and not focus all your training solely on cardio, which many people do. If the weights scare you, just start with body weight exercises, such as squats, lunges, push ups and pull ups.

Safety

Please note is it important to learn proper form and technique from a professional source; such as certified trainer in the gym or by attending a strength-training class. 

Nutrition and Health Coaches

Today I’m going to talk to you about Nutrition and Health Coaches. You have all heard of Nutritionists, Dieticians, Nutritional Therapists and Personal Trainers, but what is a Nutrition and Health Coach?

Nutrition and Health Coaches educate their clients about nutrition, health and wellbeing. They design a practical eating plan which fits in with the clients needs and lifestyle. In addition to a practical eating plan, they also offer lifestyle advice.

They "coach" their clients using sound knowledge of nutrition, explaining the importance of wholesome real foods and healthy eating, advising and encouraging clients to adopt more health-supporting food choices, cooking skills, eating habits and other lifestyle behaviours. If needed, coaches can plan and advise on how to prepare quick, easy, tasty and healthy meal options, and devise recipes and menus. Working with the client, they plan recommendations based on health concerns, personal goals, food preferences and practical issues, among others. This results in people making better informed choices around food, exercise and lifestyle which will improve their own health and that of family members.

A few instances where a Nutrition and Health Coach can help?

• Know your eating badly but don’t want to admit it? Deep down you know these eating habits are detrimental to your health but just don’t how to change them because your life is so busy and stressful?
• Maybe you just need to lose a few pounds and have tried every diet in the book?
• Low energy or constant energy slumps throughout the day?
• Constant sugar cravings?
• Think you’re eating a healthy diet but always bloated by the end of the day and not sure what the trigger is?
• Have you been diagnosed with food intolerance and don’t know what you can and can’t eat?
• Even if you think everything is fine, reviewing your diet can improve your mood, increase your energy and enhance your overall health and wellbeing.

I am a qualified Nutrition and Health Coach working in Blackrock, Dublin. So if you think you may need some guidance on any of the above drop me an email at steph@smartfitness.ie

How it works?

First Consultation

I offer a full dietary analysis where we discuss what foods you consume, your energy levels, digestion, stress levels etc. in detail. We will work together at your own pace outlining your health concerns and goals, and based on how quickly or slowly you want to make the changes, we will devise a new eating plan. I advise everyone as an individual; this is not a one plan fits all method. We will focus on your goals and together devise a plan that you will be able to adhere too.

Second Consultation

3-4 weeks after the first consultation we meet up for a shorter consultation which will focus on your progress or issues and amend your eating plan accordingly.

Follow up consultations

This will depend on the client and whether they need future guidance.

Fees:

The first consultation is €60 (please allow for 1hr 30 minutes for the first consult).

The second and subsequent consultations are €40.

I also offer consultations by email €40.

All appointments made this month will be charged at half price! 
This is an offer not to be missed!

Remember…

Health is a journey and it can often be a long process. However, taking it step by step, making simple changes each day, will help achieve wellness in your life. Give yourself a break if you stumble, start again with a positive attitude which will lead to positive healthy change in your life.

Meat Free Mondays!

If you haven’t heard of "Meat Free Mondays" check out meatfreemondays.com. It was set up by Sir Paul McCartney and his daughters to raise the awareness of how eating meat is effecting the environment and potentially climate change. I think most of us meat eaters forget or perhaps do not realise the effects eating animal products has on the environment.  If we do have concerns it is often for animal rights purposes or for our health.

I’m not suggesting we all have to go vegetarian. I love meat and would find it very difficult to cut it out completely but I do have at least one day a week free of animal products and would only eat meat at one meal a day.  Some people feel a meal is not a meal without a big hunk of meat, because where are they going to get the protein from? This is a huge misconception as there are so many plant based proteins out there which are full of goodness and very versatile to cook with.

So I won’t go into huge detail on "Meat Free Mondays", as you can go to the link above to see more info on why this is worth doing but here is some food for thought. The UK’s Food Climate Research Network suggests that food production from farm to fork is responsible for between 20-30% of global greenhouse gas emissions. 

Livestock production is responsible for around half of these emissions. The more meat we eat the bigger that carbon footprint will get. A sustainable future demands that we cut down but how is this possible when the world’s population is continuously growing!

The group 'Compassion in World Farming' estimates that if the average UK household cut its consumption of meat in half this would cut more emissions than if car use was halved. So by making a little change such as going one day a week meat free, you will be taking part in a world changing campaign where what’s good for your health is also good for the planet.

So here is my "Meat Free Monday" recipe, it is a good warm hearty meal and simple to make. You can make a few amendments to the recipe, I have made it before with aduki beans instead of lentils or you can use normal potato if you prefer. I just have a little obsession with sweet potatoes at the moment. 

Shepherdless Pie

Serves 4

All you need

• 1 tsp coconut oil or olive oil
• 1 onion diced
• 1 green or red pepper
• 1-2 garlic cloves, crushed
• 2 tsps of harissa paste (I got this in tesco but if you don’t                     have it don’t worry)
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 cup of dried green puy lentils (rinse before)
• 1 pint of veg stock (start with about 1/3 pint and add                more if lentils absorb too much too quickly)
• 2 tbsp tomato puree
• 1 tin of chopped tomatoes
• ½ cup of chopped coriander (optional)
• 2 large sweet potatoes

What to do

1. Heat oil in large pan and add onions on medium heat for about 4 mins.
2. Add garlic, green pepper, harissa paste, coriander & cumin and cook for about 2 mins stirring continuously.
3. Add lentils, stock, tomato puree, tinned tomatoes and bring to the boil.
4. Reduce and simmer for about 45 mins, stir occasionally, until lentils are cooked and sauce is reduced.  Add a little more water if the sauce reduces too quickly and if the lentils are still uncooked.
5. Season with salt and pepper to taste and stir through coriander leaves.
6. Preheat oven to 180^oC.
7. Chop sweet potato in small cubes and simmer or steam for about 10 mins until tender.
8. Drain and mash with a little olive oil.
9. Pour lentils into a deep baking dish, cover with mashed potato and bake for 20 minutes or until golden brown on top.
10. Serve with a side of some steamed veg or salad.

Allergens and Intolerances
Gluten Free (GF)	Yes
Dairy Free (DF)	Yes
Sugar Free (SF)	Yes

Hope you enjoy this, I'm still working on my photography skills when is come to food. If you have any tips let me know as currently the photo's are not giving the food much justice.


Steph :)

Think Before You Eat!

Food is such an important part of our lives, we eat to live and some of us live to eat (especially when we are talking about treats). However, have you ever thought about how you eat or how it makes you feel after? Sometimes? Maybe? No time to think about eating?

So many of us eat ridiculously fast without even thinking about the food we are eating. We live so fast paced that we eat on the run, watching tv, reading magazines, on the phone or while catching up on the gossip on facebook. Some people even eat in bed. I personally think that’s a bit grosse, unless it's a surprise breakfast in bed!

We eat unconsciously, our minds are busy on something else and therefore, not on what we are eating or how much we are eating. The consequences of this are over eating, eating too quickly and not chewing our foods, which can lead to a series of digestive problems and becoming overweight.

So I’m not telling you to all become perfect eaters, chewing each bite a 100 times because that is unrealistic and not fun. But I do think it’s a good idea to try and be a bit more mindful of how you eat, what you eat and also try to concentrate on eating at meal times rather than multi-tasking.

Digestion starts while you are cooking, the smells of cooking help trigger you salivary glands to start to produce digestive enzymes in your mouth, this sends messages to the cells in your stomach which produce additional enzymes and stomach acid which will break down the food upon arrival. When we grab food on the run, or eat under stress our bodies aren’t ready for food. Many people constantly suffer from bloating, indigestion which can often be relieved by changing the way they eat.

When we eat too fast, on the run or under stress, the sensors that connect our digestive tract to our brains are not triggered. Our bodies aren’t prepared for digestion. This also applies to feeling full. By the time our brains get the message that our tummies are full, we’ve already inhaled a massive meal and our bodies haven’t realised we’ve eaten, even though our stomachs are full of food.

So here are a few tips to become more mindful at meal times, just have a think about them next time you eat. Try and implement a few of them and see how you feel.

Eat at a table - I know it is some times impossible to eat at a table but try to at least eat your evening meal at a table and not in front of the TV or computer. Avoid stressful environments which will wreak havoc with your digestive system.

CHEW CHEW CHEW - So many of us sit down and inhale our food, so try to slow down and chew your food. If food isn’t chewed properly it means that there’s more work for the rest of your digestion system (your stomach doesn’t have teeth), so just make sure the food is broken down before you swallow.

Don't drink and eat - By drinking too much at meal times it can dilute our digestive juices so that they don’t breakdown the food as efficiently as it should. Try drink before or 30 minutes after a meal to prevent this and if you do need to drink during the meal just take little sips.

Appreciate your food - Notice the flavours, the texture and goodness. This sounds crazy but it will help you appreciate good quality food and once your taste buds become alive it will help you to make healthier choices and you will appreciate the nutrients the food is providing.

Get cooking - I know some people find it hard to find time to cook and others hate cooking but it doesn’t have to be fancy. Just making simple dishes from scratch can be very rewarding and they will also be far healthier than anything you buy in a packet.

Eat and only eat - This means making meal times exclusively for eating. Your digestive system will thank you.

Slow down there cowboy - Eating slowly will help your stomach realise when it is full. This will then give your brain enough time to get the message that it is time to stop eating and help prevent over eating.

Left-overs are good - Most of us grew up being told to eat everything on your plate but you don’t have to eat everything and it’s ok to have left-overs as they are very useful for lunches the next day.

Hopefully, these few tips will help you to be satisfied with less food, improve digestion and help increase your enjoyment of food and meal times.

Steph :)

I’d like to present the breakfast of champions……

The Green Smoothie

My favourite way to start the day is drinking a bright coloured green smoothie. You may think I’m crazy but they are actually yum, so full of goodness and it will make you feel super energised and ready for the day ahead.

Green smoothies are all the rage at the mo, just search them and you will find a million recipes. Nutritionist to the stars Kimerberly Synder calls them “Glowing Green Smoothies” and blogger Angela Liddon has even created a blog dedicated to them called The Green Monster.

So what they are they?

Well, they pretty much consist of lot of green leaves, some fruit and liquid and we are not talking about Mojitos!!!!! Unless it’s the weekend of course :-P There are lot’s of other ingredients you can add but these are pretty much the basics.

Why should you start drinking them?

It is a great way to incorporate tremendous amounts of greens into your diet (far more than just eating your veggies). It’s also the easiest and quickest way to consume a salad volume amount of veg too.

To get the most nutrients out of greens, it is a good idea to blend them. Nutrients are encased inside plant cells and the cell walls need to be ruptured so that you can absorb and assimilate the maximum amount of nutrients from your greens. Most of us don’t chew our greens enough to break the cell walls and therefore blending does the job for you.

More reasons green smoothies are so good for you:

• Help hydrate you first thing in the morning
• Fruit will give you energy and antioxidants and mask the bitter green taste
• The greens are high in fibre which will keep you full and help keep your digestive system healthy
• Greens are very alkalizing in the body
• Greens are a good source of many vitamins such as A, C, K and folate
• Greens are also a good source of minerals such as iron, non-dairy calcium and magnesium

What you need?

• A blender or even a hand blender will do the job
• Greens such as flat kale, lettuce or spinach (I think spinach works the best)
• Fruit – Banana, pineapple, mango, apple, blueberries (any berries in fact)
• Liquid – Filtered water, coconut water, coconut milk, almond milk, rice milk etc
• Added extras - protein powder (rice, hemp, whey), chia seeds, milled flaxseed, bee pollen, maca, spirulina, super greens, coconut oil, almond butter.

So here are a few recipes to try:

The Popeye

1 glass of coconut water

1 banana

1 big handful and a half of spinach

1 tbsp ground flax

Berry Green

1 glass of coconut water

1 banana

1 big handful and a half of spinach

1 handful of blueberries

The Hulk

1 glass of coconut water

1 banana

1 big handful and a half of spinach

1 handful of frozen blueberries

1 tbsp chia seeds

1 scoop of Sunwarrior protein chocolate flavour (other protein powders work also)

1 tsp Sunwarrior ormus greens

1 tsp of bee pollen

Throw all the ingredients of your chosen smoothie into a blender, serve and enjoy. 

Allergens and Intolerances
Gluten Free (GF)	Yes
Dairy Free (DF)	Yes
Sugar Free (SF)	Yes