'The Conversation'

A few years ago, when starting on my 'healthy lifestyle journey', I definitely got some funny looks and cheeky remarks when starting 'The Conversation' on healthy living. I call it 'The Conversation' because it is clearly pretty controversial depending on where you fall on the spectrum of living a healthy lifestyle! I'm sure some of the funny looks etc were due to my total lack of knowledge and understanding yet still being totally impassioned that this healthy-lifestyle-journey-thing was the way forward. Most likely it was very annoying for people at the time! A few years down the line and I feel I have a morsel more knowledge and understanding and a thimble full more experience, but remain ever as certain that we NEED to treat our bodies well if we are to live life to the full. 

Over the past few months a friend and I have been exchanging interesting and controversial articles on healthy living via email and it's been fascinating. The thing that's struck me the most is that more and more people are entering into this conversation, this 'healthy living malarkey' (as it has often been referred to in conversations I've had with people!). I love that there is more emphasis being put on it all, particularly from the Government - they certainly haven't got it right yet (aren't we all in that place though?!) but it's more in the forefront than it has been and traditional ways of thinking are definitely being challenged. 

Less and less do I get funny looks when broaching the subject (although I think I will always get some!) and more and more people are starting the conversation for themselves. I love it! I love it when people have revelations, when they feel different, when they start to love a different way of living and find they can join and find their place on the journey of living well. It feels like there is a new openness to 'The Conversation', something I am enjoying and making the most of! 

I pray that this conversation gets bigger and bigger, reaching further and wider into all areas of society. My hope is that it doesn't become about a set of rules, about what we CAN and CAN'T do but about looking at the individual whole person and helping each of us to live well and love it.

    

                                  

For anyone interested, here are a few news articles that make for some interesting reading. DISCLAIMER - I do not necessarily agree with all of these! Interesting all the same ;) 

http://www.spectator.co.uk/features/9049971/the-battle-of-the-bulge/

http://www.bbc.co.uk/news/health-24625808

http://www.bbc.co.uk/news/health-24402163

http://www.bbc.co.uk/news/health-21517863

http://www.bbc.co.uk/news/health-18461228

http://www.bbc.co.uk/news/magazine-24563590

http://www.bbc.co.uk/news/health-24626969

http://www.bbc.co.uk/news/health-21082629

Homemade 'eat natural' bars

After deciding that buying bars like 'Eat Natural' bars or 9 Bars regularly was going to get reasonably expensive I decided to make my own. Here's my recipe for those of you that like this kind of thing - a great pre/post workout snack or treat.

Makes a baking tray full once spread out (approx. 30cm x 20cm)

In a mixing bowl combine:

8 tbsps rice crispies

5 tbsps unsalted peanuts

5 tbsps hazelnuts (crushed with a rolling pin)

5 tbsps almonds (crushed with a rolling pin)

3 tbsps sunflower seeds

4 tbsps raisins or sultanas

3 tbsps dried cranberries

3 tablespoons honey

2 or 3 tablespoons maple syrup

(If you're not keen on one of the types of nut, try another for example walnuts).

Once it's all combined spread out in a baking tray and press down as firmly as you can. This helps it to stick together as a bar. Put in the fridge over night to set. I find that it is more likely to stay stuck together 24 hours later once it's had a good amount of time in the fridge. I store it in the fridge to help it stay that way! 

(Even though this recipe includes more naturally occurring sugars, it's still sugar, so try not to overdose on them - theyre pretty good!)

A recommendation...

For those sports/exercise enthusiasts amongst you - I'd really recommend signing up to the SportPursuit website (link below). They have great deals on a huge range of sports and exercise equipment and clothing, with the guaranteed best price. The stock is the end of season stuff, so unless you're bothered about having this seasons specific style or colour then its the place to get great deals particularly on branded clothing that would otherwise cost a small fortune. Walking, climbing, running, cycling, swimming, skiing...you name it at some point, they'll sell it :) 

Recommend someone to the website and if they purchase something you'll get £10 off your next order too...can't be bad :) Genuinely haven't got an ulterior motive for posting this at all (although they definitely owe me for this!), I've just benefited from using it and thought others might find it useful too. 

Anyway have a nosy and see what you think - new offers and sales come up every few days so check it regularly for their newest stock and if you see something, get in there quick! It doesn't last long! 

Happy browsing (and maybe shopping!).

http://www.sportpursuit.com/sales

The joy of...chickpeas!!

Lately I am loving chickpeas for many reasons!

1) They are a great source of protein, containing a similar amount to meat which is great for vegetarians and can also be a cheaper option to buying meat. They also don't contain the saturated fats that meat does.

2) Protein keeps you fuller for longer so adding chickpeas into meals can help you avoid snacking on less healthy options later on.

3) Being full of fibre they are great anyway but especially for anyone with digestive problems.

4) They contain a high amount of iron - especially good for those at risk of anaemia and those who do a lot of exercise.

5) They have a low GI value - meaning they don't shoot your sugar levels up which stabilises your appetite.

6) They're really easy to use in lots of cooking! Either add them in to a meal or salad with meat or substitute them for meat.

7)...AND my husband GENUINELY said he prefers them to chicken and he LOVES his meat! That's a winner in my eyes!

Here's a really simple recipe I've used them for recently, as a supplement for chicken in Thai green curry.

Ingredients: (based on 2 people)
1 Onion
Mushrooms
Chickpeas (pre soaked in water)
Pepper
1 small tin Sweetcorn
Broccoli cut into small pieces (salad size)
1/2 tin Chickpeas
Thai green curry paste
Cream cheese
Milk
Rice

Put the rice on to boil. Chop all the vegetables and fry together in a pan. Drain the chickpeas and add to the mix. Add 3-5 teaspoons (depending on how strong you like it) of Thai green curry paste and stir in. Add 2tbsps cream cheese and about 200ml milk - or enough to make a sauce. Let the cream cheese melt and stir together. If the sauce doesn't thicken combine a tablespoon of cornflour with a few drops of water and whilst the curry is bubbling stir it in. Drain the rice and serve.

Almondy protein bar/dessert

This is a recipe I have slightly adapted from a blog I read recently. It definitely has a distinctive flavour but if you're wanting to cut down on refined sugar but still have a sweet craving I would recommend it - anyway you need to try things a few times before you decide you don't like it so don't give up straight away! ;)

I would recommend making it and then trying it the next day - I wasn't keen on it the day I made it but by the next day it had seemed to sweeten over night and I think it tastes like a less sweet banana cake. If it really is far too unsweetened for you maybe try adding 1tbsp of honey or 1tsp xylitol to it.

Ingredients: (obviously double/triple for a bigger batch, this will make about 8slices)
1-2 bananas
1 egg
1 tbsp olive oil
1 tsp bicarbonate of soda
Pinch salt
130g almond flour
60g frozen or fresh blueberries or cranberries.

In a bowl whisk the egg and oil together. Add in the mashed banana. Then add the dry ingredients and mix together. Spread into either a cake tin or a glass dish (as pictured below) and sprinkle the berries over the top. Bake at 180C for about 25 mins or until the top is browned.

Motivation

Sitting here at my dining table eating a large ramekin full of yogurt looking at the rain pouring outside, it's hard to remember how beautifully sunny it was this morning. For the first time in what feels like a long long time the sun was out and it actually felt warm! I couldn't wait to get outside and enjoy it, so off I went for a run. So glad I did - looking outside now I definitely made the most of it.

It made me think - some days motivation to exercise is much easier to find than others. This morning the sun did all the motivating for me! But other days when the rain's pouring and I'm feeling worn out from the day it takes all the energy I've got left just to get my kit on! But I always feel so much better and more alive for it and as soon I'm back I wonder what all the fuss was about!

We all need motivating or to motivate ourselves in different ways. I've definitely learned to identify when my motivational tools are not great - running because I've had a 'fat day' or because so and so looked thinner than me today or because I've got to be better at running/training than the next person is NOT healthy for me or a good reason to workout. These motivations just highlight insecurities in me. Over time I've become quicker at recognising these things in myself and making sure I'm doing it for the right reasons - far from perfect yet though!

Enjoying being outside, fresh air, building a strong healthy body, pushing myself out of my comfort zone, being with friends, knowing how much better I feel afterwards...these are some of my motivational tools these days :) These things keep me going on days when I'm tired or my body won't do what I want it to and keep it all in perspective. Sometimes a good song (namely 'Greyhound' - Swedish House Mafia - http://m.youtube.com/watch?v=hBRKSIj2tMc) gets me through a good old spin class or a sunny day lures me outdoors when I'm tired and wakes me up again.

We've all got our own ways of motivating ourselves - what are yours?

A thought...

Been thinking about how much of my identity is tied up in my fitness. I feel I am definitely still on a journey of not just being healthy in my body but having a healthy mind too in the way I think about healthy lifestyle and fitness stuff. I'm on a journey of knowing my motives for doing things too - I feel like Gods definitely helped me to be motivated in this stuff for good and healthy reasons but know deep down there are other motives that still need weeding out.
Anyone else find this?!

Carrot cake...as requested :)

This is my favourite carrot cake recipe - and it's gluten free. The cake itself is dairy free too :) here's the recipe...

Ingredients:
3 eggs
150g brown sugar
175ml olive oil
175g gluten free flour (can use regular flour)
1tsp baking powder
2tsp cinnamon
60g raisins
140g finely grated carrot

With an electric whisk, whisk the 3 eggs together. Then add in the brown sugar and olive oil and whisk again.

Add in all the dry ingredients and stir together with a wooden spoon.

Finally add in the raisins and grated carrot.

Grease either 2 round cake tins and line with greaseproof paper or one medium sized baking tray lined with greaseproof paper for a tray bake style (this is how I usually do it, it's easier to freeze half if you don't need it all at once).

Bake for 30-35minutes on 180C. The cake will spring back when you touch it if it's ready.

Frosting:
Beat 1 large tablespoon of cream cheese, adding icing sugar slowly until it is thick enough to spread. Add to the top of the cooled cake.

Snacking...

Fancy a snack and want to fuel yourself with some good stuff? How about some of these (a few based around natural yogurt 'cos I love it!)...

1. Mix Greek/Natural yogurt with a couple of teaspoons of conserve instead of a shop bought yogurt...there's so much extra sugar added to supermarket yogurts plus a load of additives. Conserve has less added sugars etc than regular jam too.

2. Make your own mix of nuts for a protein boost keeping you fuller for longer

3. For on the go - how about making up a mix of sultanas, dried cranberries, dried blueberries and dried apricots to put in your bag for later? Delicious.

4. Make yourself a quick fruit salad a drizzle some natural yogurt over the top.

5. Hummus with whichever chopped up vegetable you like for dipping :)

6. Bananas are a great energy giving snack pre or post exercise.

7. Natural yogurt with granola and fruit

8. Buy corn seeds and make some plain homemade popcorn - add a little salt for a Pre work out snack.

Gluten/dairy free and Vegan friendly delicious chocolate cake!

This recipe is for any vegans or those who can't have dairy or gluten - and it still tastes delicious! Its not the healthiest but a nice treat occasionally all the same :)

Ingredients:
180g gluten free flour (you can use normal plain flour if you don't need gluten free)
200g sugar
50g cocoa
1tsp baking powder
1/2 tsp salt
1tsp vanilla essence
70g olive oil
250ml warm water

Mix all the ingredients together, dry ones first, then add the rest. Bake at 180C for 30 minutes.

Once it is cool add the glaze:

100g sugar
3 tablespoons or margarine (soya variety or normal, depending)
2 tbsp milk or soya milk
2 tbsp cocoa
2 tsp vanilla essence

Melt the ingredients together in a pan until boiling point. When it starts to boil, turn the heat down and allow the mixture to simmer for 2 minutes. Then take off the heat and stir for another 5 minutes. Add to the top of the cooled cake. Decorate how you like!

Mixing it up...

In October last year I really felt like I needed to change my fitness regime. At the time I was running pretty much everyday with the occasional exercise class thrown in, but not very often. Although my muscles had become used to this routine my legs never really got time to recover and I think that  I'd lost some of the enjoyment of running.

Anyway, about the same time I heard about a new performance centre called 'NPC' in Loughborough and decided to go and have a look. It this amazing warehouse that for anyone who knows about crossfit looks a bit like a crossfit gym - lots of weights, frames for strength work and suspension ropes as well as bikes, boxing equipment, a rowing machine and sprint track. Not a treadmill in sight - hallelujah, I hate treadmills! The idea behind the place is a fitness centre that is accessible to all, not the meat heads that just want to lift huge weights but for people to get fit for life and be able to live life WELL. I loved the ethos of the place immediately and decided to sign up for classes.

Since then I've made it my new routine to be down there at least three times a week. I do a boxing with circuit training class, an intense spin class and a boot camp session that includes flipping huge tyres, sprints, kettle bells, boxing and more. And I LOVE it! I'm still running but not everyday and when I do, guess what...I feel SO much stronger!

Basically this is to encourage anyone who, like me, has got into a fitness rut, to MIX IT UP :) You will find different muscles get used in different sessions giving others a break and time to recover meaning your strength improves. I've really noticed it just going about day to day jobs, things are easier and tasks that used to feel quite hard work (carrying heavy things over distance for example) seem so much easier. If you don't want to spend money on a gym or fitness centre, there's no need. Crack out a few of the workouts below (or similar - there's loads on the Internet) a week to mix up you routine.

More importantly for me, it has made me realise again how much I love fitness stuff, pushing myself and making friends in the process :)

Check out NPC Loughborough: http://www.npcfit.com/

This may be obvious...

This may be obvious but being active and leading a healthy lifestyle doesn't have to include going out running or being at the gym every night. As much as I personally love those things and would encourage anyone that way, I actually believe that being generally active (i.e. not sitting around all day!) is more important. For some people, a sedentary job and home life can mean lots of inactivity and fitting in organised exercise is too much of a squeeze on their time. But how about a few of these ideas (and yes some of them will sound silly, but I'd rather look silly and be healthy!)...

* If you get the bus into work (or anywhere for that matter) get off a stop or 2 early and walk the rest. Using public transport to get to work whether its the bus or train is a great way of getting a bit more activity into your day as it usually involves some walking. And it's great for our planet too :)

* Take a small glass into work for drinking water, then you'll need to get up more regularly to refill it and you can power walk to the tap! Most of us probably don't drink enough water anyway :)

* Whenever you come across stairs, sprint them! And if you're extra adventurous take them two at a time.

* When having a catch up with a friend on the phone, walk and talk, even if its just round the block a few times. Or spend an evening a week walking and talking in the evening with a spouse/friend...it'll do your soul good as well as your heart :)

* When you need the loo at work, go to the furthest one away from your desk!

* Swap your chair for a swiss ball (pictured below) for a core work out whilst you're working! My lecturer used to do this and I thought it was a fab idea!

* If you're feeling brave and work at home, a set of press ups every hour will get that heart racing :)

These are just a few ideas. There are also plenty of short intense workouts for people who can give 20 minutes or so of their time to exercise, some of which I'll post on here over the coming months.

Get that heart pumping!

"Fish are friends, not food!"

Be warned - this is a tedious link! I love that line in 'Finding Nemo' when Bruce the friendly shark is reminding himself that the fish are his friends, NOT FOOD! The tedious link here is that that line always makes me think about two things; food and friends (rather obviously), but more specifically that food is my friend, NOT FOE!

I hear so many people talk like food is their enemy, which definitely included me at one stage and occasionally I find it has its grip on me again. I write this having spent two days this week feeling not so great and giving myself a little (actually, a rather large) pep talk, so I don't write this from a place of having it all sorted by any means.

We're living in a world where so much food is instant, cheap and processed. I'm not convinced this is the stuff God designed us to be eating personally and if I take a quick look around, the proof is in the pudding (I love pudding).

I'm not saying lets eat lentils and carrot sticks all day (although lentils and carrots make GREAT soup!), but I'm keen to think about what I'm putting into my body because I think it has a far bigger effect than we understand. I'm not sure having rules of what I 'can' or 'can't' eat is ever a good idea - rules get broken and guilt follows, that's when food becomes an enemy. But I do think knowing what you're eating and knowing the effect it has can change what we put in. I want to eat as much natural food as possible with my lifestyle (the less processed the better), food that gives me all the nutrients I need and food that gives me plenty of energy to keep me going with all the day to day things.

Being slim isn't the answer, being healthy is. What we look like doesn't always accurately reflect what's on the inside. I want to put good, fresh and most importantly TASTY recipes on here because that's what I want to put in my body! I love food. Bruce-y wouldn't be proud but I'm determined for me and good food to be best buds :)

Delicious Banana cake...

Here's a delicious and easy banana cake recipe I've made recently. Its nice and dense because it uses natural yogurt which is a nice change from butter. It's also a nice treat to use up those brown bananas! I use gluten free flour for all my baking as I'm a coeliac but you can use the same quantities of regular flour. Happy baking!

Ingredients:
2 ripe mashed bananas
1 egg
70g brown sugar
255g natural yogurt
1 teaspoon baking powder
2 teaspoons cinnamon (don't have to use this, I just love cinnamon!)
1/2 teaspoon salt
200g plain gluten free flour (or substitute for normal)
70g raisins or chocolate chips (whichever you fancy!)

Mix together all the ingredients adding one at a time in the order above. Bake in a loaf tin lined with greaseproof paper at 180C for 45 minutes. Simple!

Should look a bit like this!

For the love of health (and other things).

These days I love being active (most of the time anyway!). It wasn't always this way, until about 8 years ago I loved to sit around as much as the next person. I've loved my journey of becoming more active, particularly in running, but also experimenting with lots of other types of activity and fitness too.

Becoming more active has definitely been a journey and at times it has been a battle to do it for the right reasons. Although nowadays I do actually struggle to sit still and love being active, there was a time when my reasons for being more active were far from healthy. Wanting to be thinner was definitely a big pull for me to get into running, but thankfully I feel I have a different perspective now. I believe God has given us incredible and intricate bodies ("fearfully and wonderfully made" infact!) that need looking after and treating well. My motivation for being fit and healthy now, aside from now loving exercise, is to look after well what he's given me, which is helping me to live life to the full - activity and exercise definitely get all the right hormones going, whatever you're 'being active' looks like!

I love it when people find either their passion for being active or have the realisation for themselves about looking after their amazing body. I have a beautiful friend who has recently found she loves cycling and doing spin classes. She confessed herself that she hasn't been keen or able to do much exercise previously but has now found something that she really loves, her 'niche'. I guess that's what I want for everyone - firstly the realisation that we have a body to take care of (which includes far more than just being active!) and secondly finding that 'thing' they love and making it a part of their lifestyle, be it walking (even just to work or on a lunch break), running, surfing, cycling, football, boxing, dancing, swimming...the list goes on. It can be fun! Being active can be for everyone, it doesn't have to be going for a run!

Maybe today you'll find your 'niche'...our bodies were made to move!

Testing testing...

Well here's my first post...thought I'd give blogging a go as a space to share recipes, photos, ideas and  odd thoughts that I occasionally have (and it is occasionally when it comes to thoughts!) relating to the things I love. Hope that you enjoying browsing as the collection builds up over time and please feel free to share with whomsoever you like!

Sarah x