My tips for healthy 2015

These are just things that I live by and they seem to be working for me! Any other tips would be greatly appreciated!!

1) Drink lemon water

The benefits of lemon water are that it boosts your immune system due to being high in vitamin C. Lemon water also aids digestion and detoxes the liver. Lemon water is also known to enhance your mood - perfect if you cannot get out of bed in the morning when feeling grumpy!  Its best to drink the lemon water when you wake up, but I usually end up drinking it throughout the day. I don't mind the taste of lemons so I actually really enjoy drinking this. I have a bottle and I cut the lemon into slices and poke through the top of the bottle and then fill with water.

2) Eat protein

Protein is a perfect energy source and excellent for muscle repair and growth. I have tried to increase my protein intake and have really started to enjoy turkey, particularly turkey mince. Turning the turkey mince into the most delicious homemade chilli con carne which is also contains beans and pulses which are high in protein too!

3) Eat breakfast everyday

Breakfast is my favourite meal of the day, I usually enjoy a bowl of porridge and homemade smoothie. Never ever miss breakfast as it is fuel for the day. If you skip breakfast you are more likely to snack on unhealthy foods throughout the day. The quote below is my favourite!

4) Make homemade smoothies

Homemade smoothies are far better for you than the shop bought variety (I wont name names!!). The shop bought smoothies are seriously high in sugar and not that great for you. Making smoothies at home mean you can put whatever you want it. It is recommended to add greens to your smoothie, however I am yet to do this. However I think I may be brave and add spinach to my next smoothie, I will let you know how I get on but apparently you cannot taste it!! I add chai seeds to my smoothies, chai seeds are full of many nutrients but low in calories, particularly high in fibre which aids digestion.

5) Do not cut out carbs

Carbohydrates are needed to break down fat, if you competently cut carbs out your diet how is the fat going to break down. It turns to muscle and starts using that instead, this is why when people cut carbs out they lose weight quickly as the body is losing muscle weight which is not healthy. Eat carbohdrates in moderation but do NOT cut them out completely.

Hope these are helpful! xoxo

An update on healthy 2015

So, I have been doing well with my healthy living year so far!

I am not a fitness or health expert but I have been doing lots of online research and asking my personal trainer lots of questions, so am finding out lots of stuff! Plus I study a Food and Nutrition degree so I find it all very interesting!

I have got a personal trainer at the gym who I try and see at least 4 times a week, and its been so much fun. I love having someone to tell me what to do because sometimes I find the gym so overwhelming and don't know what to do! He has got me lifting some big weights and my squats are getting much better! I have noticed my arms are showing a little muscle too which is good!

I also go to classes in the evenings, my favourites are bang tidy and LBT. HIIT fit it so hard, but definitely worth it for an intense cardio workout! I have stopped running because we have had too much snow and its dangerous - plus its absolutely freezing and I cant hack it! Once it warms up a little I will brave another run!!

In terms of eating, I have been having lots of fun trying out new recipes and new food too! I am really enjoying researching recipes to try that are high in protein, low in fat but tasty!

My favourite has been sweet potato and spinach tikka masala served with brown rice. I kinda just made the recipe up, but I used tinned tomatoes and lots of spices such as garam masala, curry powder, corriander and chilli flakes. Just made sure you add the spinach at the end as it doesn't take long to cook spinach. Spinach is a excellent food choice as it is high in iron and also a good source of vitamin A,K and C.

I also enjoy sweet potato, carrot and chickpea morrocan soup, I adapted the recipe from here.
But its very simple to make, I cooked sweet potato and carrot in chicken stock until soft. I then added drained chickpeas and added various spices tasting as I went. I then blended with a hand blender to make a soup. I have got lots pots of this soup in the freezer!

I have also been having many smoothies and I add two teaspoons of chai seeds which I bought for a decent price from tesco. Chai seeds are excellent as they provide the body with many nutrients such as omega 3, are high in antioxidants, and also high in fibre and protein. Added to a smoothie makes them very easy to consume. I vary my smoothies every time I eat them depending on what I have in the cupboard/freezer. Frozen fruit are excellent in smoothies as they last longer when kept frozen. I particularity enjoy frozen berry mixes but currently also have frozen mango in my freezer. This smoothie contains, frozen berries and frozen mango, with a banana and an apple.

I have just bought some whey protein powder so tomorrow I think I am going to try and make protein pancakes. I have been doing lots of research on how to make them and think I have the best one that contains egg whites and greek yoghurt.

I feel so much better for eating healthily and going to gym and am slowly starting to notice a difference which is fab!

Look out for the protein pancakes in the next week! xoxo

Trying kale for the first time and a healthy dinner

Yesterday I tried kale for first time, I had no idea what to expect and no idea how to cook it so I turned to Google.

I decided to try it in a salad, so I made a kale, lettuce, cucumber, feta cheese, olive and hummous salad dressed with balsamic vinegar. It was delicious. After doing some research I discovered that kale is very tough and chewy so it was advised to 'massage' the kale in a teeny bit of olive oil then leave in the fridge for 10 mins. This is exactly what I did and it slightly softened the kale and made it easier to chew.

I took the advice of how to dress the salad from one of the pages of Lucy's book:

For dinner I had the most delicious curry, Mum gave me some leftover to take to uni and one of these was a red thai curry. I don't have the recipe for it but its made completely from scratch using a number of herbs on spices, you make a paste. I think the recipe is from the Hairy Bikers Asian cookbook. In it included cauliflower, butternut squash and then I added green beans. I served it on a bed of brown rice. It was advised to eat brown rice instead of white, so I did. I have never tried brown rice before and it was yummy! 

I think its all these little changes to the diet that will most definietly help. Its not wise to jump straight into the whole eating too healthy as it will be a shock to the system and easier to give up!

I have booked a personal training session at the gym for next Monday, where the instructor is going to make me an exercise plan which will be fab! I never know what to do at the gym and am always too scared to go on the big weights but this programme will teach me which weights to use and how and when. 

Be Body Beautiful: My guide to a healthy, happy new you

This year I have no exciting holiday plans to look forward to, unlike last year. Therefore I wanted something to focus on. I have always been active and go to the gym 3-4 times a week and enjoy a variety of gym classes, I also enjoying running 10km. However I eat absolute rubbish, I snack on sweets, chocolate and have such a sweet tooth that I have dessert after almost every dinner.

However, this is all going to change, I want to become fitter and I want to tone up. I often feel bloated and sick after meals, however this is all going to change. My new years resolution this year is to become a fit, happy and healthy Rachel. This all starts with reading Lucy Mecklenburgh's book Be Be Body Beautiful: My guide to a healthy, happy new you. I started reading it last night and cannot put it down.

The book starts with a story as to why Lucy has decided to write this book, and with a little history behind her Result's With Lucy programme.
Then there are meal plans and exercise plans too. The meal plans look fantastic and I cannot wait to start making the healthy juices, eating healthy and nutritious meals and doing the workouts.

I will document my progress on this blog. It's funny this blog started out as a food, travel and lifestyle blog. However I feel that this year it will be focussed on a healthy diet and exercise.  Then next January my adventure to somewhere in the world will begin!

I feel very motivated and cannot wait to have something to focus on and aim towards.

Here's to a happy and healthy new me! xoxo

Homemade Berry Smoothie

So I am now back at University for my final year and trying my hardest to live healthily. I have been to many a gym class and wake up every morning aching.Last night we did Kick Ass followed by Legs Bums and Tums - wow that was intense! 

This morning I made myself a delicious berry smoothie. I have never made my own smoothie as never had the equipment to do so, so I just had to share it with you.

You basically put what every you want into a smoothie maker/blender. Its fabulous, quick and easy.

As I am a student its all about saving money, so all the ingredients are from my new favourite supermarket - Aldi. The food is so cheap but the fruit and veg does not last very long so you have to use it quickly! 

I used, 1 banana, just under half a punnet of raspberries, a selection of fruit from the frozen berry selection, a glug of apple and raspberry juice and about 3tbsp of low fat greek yoghurt.

I put it all into a blender, whizzed it up until a smoothie consistency and hey presto a healthy smoothie! 

Now I wonder how many of my 5 a day is in that!? xoxo

The Colour Run

Yesterday registration opened for the 'Happiest 5k on the planet' also known as The Colour Run!

Ever since I saw some pictures last year on Facebook I said I wanted to participate in the Colour Run! One of my lifelong goals/dreams/bucket list is to run the London Marathon. However I don't think I am quite ready for that yet and I think running a 5k is a good place to start and to train for. 

I go to they gym regularly already however my stamina is not great and was only managing 10 minutes on each machine. I have been trying to go to the gym as much as possible recently and now that I have signed up and paid for the Colour Run it gives me extra motivation. I can now do 20 minutes on each machine and have been doing 45 minute gym sessions compared to only 30 minutes before. I think this is down to my dedication, and it really has paid off. I think if I keep at it I will lost definitely be ready to run my first ever 5k! 

The Colour Run is 'a unique color race that celebrates healthiness, happiness, individuality, and giving back to the community'. According to their website the Colour Run is perfect for first time '5kers'. The run was first started in January 2012 and has been growing in popularity and runners ever since. In 2013 there were over 100 events with over 1 million runners, this year is set to be even bigger and I can't wait to be a part of it! 

Runners start the run dressed in white, paint is thrown on the runners throughout the 5k so by the end of it everyone is colourful and the run ends with a massive party called the "Colour Festival" 

I cannot wait for the June 1st for the London Colour Run!! 

http://m.youtube.com/watch?v=5Az8GPMaUZs

Be Healthy. Be Happy. Be You.     xoxo

(Photo taken from The Swisse Color Run Sydney 2014 | NovaFM www.novafm.com.au)