Food

Almond Butter Oat & Coconut Balls by Laura Scanlon


Ingredients

  1. 1 cup of rolled oats

  2. Half a cup of desiccated coconut

  3. A quarter cup of cocoa nibs

  4. A quarter cup of honey or agave syrup

  5. 2 tablespoon of coconut oil melted

  6. A half ripe banana (optional)


Method

  • Melt coconut oil

  • Add all ingredients to a blender and blend

  • Mix well

  • Roll mixture into 1 Tbs sized balls and roll some left over desiccated coconut over them.

  • Leave in fridge for at least 30 minutes

  • Enjoy as a healthy snack option

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Almond Butter Oat & Coconut Balls

Green Juice Recipe by Laura Scanlon

MY GO TO GREEN JUICE RECIPE 

This is my favourite GREEN juice recipe that I like to make at home. I use a Nutribullet but you can use any blender you have. Lots of people enjoy buying fresh juices in local juice stores but they are missing out on the pulp which is full of fibre. The bulk of the vitamins and minerals are in your juice but I like to get extra fibre into my diet by juicing at home.

INGREDIENTS 

1.   A handful of spinach

2.   Cucumber (aprox a thumb and a half)

3.   1 Celery stick

4.   1 Green apple (peeled)

5.   Lump of ginger

6.   A full lemon squeezed

7.   Cold water

Method

·      Peel the skin off all fruit and vegetables

·      Chop all ingredients into small parts 

·      Add to the blender and add cold water to the water line mark

·      Blend & enjoy

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My Weekly Healthy Shopping List by Laura Scanlon

Hey guys, 

I know how hard it can be when you arrive in the supermarket and see hot cross buns staring back at you, but this is where willpower comes in. A shopping list is the best way to keep you on track. Have it written out physically or in your notes on your phone. Sunday or Monday is the best day of the week to do your shopping to ensure you start off healthy. Being in control of what you buy when food shopping is an important step, as the saying goes "abs are made in the kitchen". It's easy to forget the healthy choices and pick up bold treats so by writing a list and ticking them off as you go is a great way to stay on track.

Here is a healthy shopping list you can follow this week 

Fruit, Veg

  • Avocados
  • Frozen berries
  • Blueberries
  • Bananas
  • Lemons
  • Spinach
  • Carrots
  • Broccoli 
  • Sweet potato 
  • Kale
  • Garlic
  • Onions
  • Peppers
  • Butternut
  • Beetroot

Meat, Fish, Poultry

  • Chicken Breasts
  • Lean Minced Beef
  • Sirlion steak
  • Salmon Fillets
  • Eggs

Dairy/Non Dairy Products

  • Almond Milk (unsweetened)
  • Greek Yoghurt
  • Bio Live Yoghurt
  • Cottage Cheese
  • Low Fat Milk

Grain, Nuts, Seeds

  • Brown Rice - Microwave bags are ideal
  • Quinoa 
  • Goji Berries
  • Flax Seeds
  • Chia Seeds
  • Almonds (raw)
  • Oats
  • Macadamia Nuts

Oils, 

  • Coconut Oil
  • Extra Virgin Olive Oil
  • Low fat mayonaise 

Extras

  • Almond Butter
  • Nut Butter of choice
  • Kidney Beans
  • Honey (High Grade)
  • Herbs ie, Basil, Paprika, Spices of choice
  • Tins of Chopped Tomatoes 
  • Stevia
  • Cinnamon 
  • Over 70% Dark Chocolate
  • Dried Fruit ( snacking)
  • Tined tuna
  • Health crackers

 

Suggested Meals - How to utilise your shopping list

 

Breakfast

  • Greek yogurt with berries, chia seeds
  • Overnight Oats with berries & almond milk
  • Bio live yoghurt with banana, chia seeds, flax seeds 

Lunch

  • Omelette with spinach, cottage cheese
  • Tuna on crackers with low fat mayo & avocado
  • Quinoa salad with chicken breasts and veg
  • Snack on nuts and fruit

Dinner

  • Minced beef with tinned chopped tomatoes, kidney beans desired spices and basmati rice
  • Chicken breasts oven baked with mixed herbs and olive oil with fresh veg
  • Sirloin steak and sweet potato fries with veg
  • Salmon fillet with cottage cheese and veg
  • Warm quinoa mixed with roasted butternut & beetroot and a chicken breast (optional)

I am not a qualified nutritionist this me merely suggesting a healthy shopping list and an example of what I would buy weekly. I hope you this helps keep you on the right healthy eating track. Dont forget to to combine healthy eating with awesome high intensity workouts.

Laura x

Back to college fit tips by Laura Scanlon

So it is that time of the year again. Summer is slowly coming to an end and college is looming. Whether you are an active or kinda active person we all know that college deadlines can mean that our exercise may suffer. But it is vital to remember that in order to keep your sanity during the long winter months exercise and healthy food choices will be your holy grail on keeping a clear mind. Also as the saying goes "summer bodies are made in the winter" so preperation for next summer's bikini doesn't have to be last minute dot com come next May ;)

I have been there before, I spent 5 years in college and although I myself have fallen off the bandwagon it's important not to be so hard on yourself and that exercise should become part of your routine and not a chore. 

  1. Food prep: it saves money and keeps you on track. It is very easy to just go to the canteen and get a roll each day but this wont do your waist line any favours or your mood. Clean eating is vital for your body & mind. Make a large pot of vegetable soup & heat it up in college, or chicken breasts with brown rice. The internet is full of easy wholesome recipes that can be used for food preparation each week.
  2. Join the college gym: it is usually allot cheaper than your average gym so invest in your health
  3. Schedule your gym session into your timetable. That 2 hour period you have off twice a week, use it for a 30 minute sweat session instead of dosing around.
  4. Even doing 10 or 15 minutes of a super-intense workout, like sprints on the treadmill, is a great place to start if you don't have enough time #noexcuses
  5. If you have readings to do, do it on the exercise bike. Kill two birds with one stone ;)
  6. Try one of my at home bodyweight workouts. Get up that few minutes earlier and start moving. You will be full of energy for the day and you won't have to think about it for the rest of the day.
  7. Drink plenty of water throughout the day, cut out the fizzy drinks.
  8. Swap the mars bar for a protein bar or better still make some protein balls that will last you a few days at home. So many accessible recipes online.
  9. Invest in a skipping rope. They are so cheap and if the gym is just not for you then get skipping mixed with some squats and lunges. Awesome!!
  10. Take study breaks and get some fresh air by taking a brisk walk, you will come back refreshed with more energy.
  11. Invest in vitamins, I take vitamin C, vitamin B12, omega 3 & magnesium. Always ask your doctor first what is right for you personally.
  12. Get enough sleep, nothing worse than having a bad routine at night time. Read a book instead of looking through Instagram. The less light the better in order for the body to wind down.

Try 5 sets of:

Bodyweight Squats @ 20 reps

Bodyweight Lunges @ 20 reps

100 Skips

Little rest

Remember that being your own motivation is the best kind of self gratification. Set yourself small goals and try your best to stick to them and if you fall off the bandwagon it's ok, just acknowledge why and pick yourself back up. We are all human after all so don't be so hard on yourself. Anything is possible so best of luck with the college year ahead :)

Laura x

Healthy Omega-3 Banana Bread by Laura Scanlon

No need to throw out over ripe bananas when you have this recipe. I have tried and tested this recipe and it did not disappoint. With an insane amount of heart-healthy omega-3s (flaxseed, walnuts, and chia seed gel). It is the perfect healthy recipe for breakfast, a snack with a cup of tea or for the kids after school.

 

How to make Chia Seed Gel

To make chia seed gel, mix 2 tablespoons of chia seeds with a half cup of water and mix with a fork so the seeds do not stick together and let sit for 15 minutes. You can alternatively place in a sealed container and shake vigorously and then let sit for 15 minutes.

 

Ingredients:

½ cup chia gel * (or virgin coconut oil)
½ cup maple syrup
2 eggs
2-3 ripe bananas *
1 ¼ cups whole wheat flour *
½ cup ground flaxseed ( you can blend with wet ingredients) *
¾ tsp. aluminum-free baking soda
½ cup chopped walnuts *

* = good source of fiber

Prep:

1. Preheat oven to 190 degrees. In food processor or blender, cream chia gel and maple syrup until fluffy. Add eggs, one at a time. Add bananas. Blend.

2. In large bowl, combine dry ingredients. Add banana mixture and walnuts. Pour into loaf pan greased with coconut oil.

3. Bake for 40 minutes.