healthy

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

Top 8 Tips For December by Laura Scanlon

Hello, 

Can you believe December is almost upon us and it's almost the most wonderful time of the year :) Well I can't but I am feeling ready to enjoy the festivities while keeping on top of my fitness. I do understand It can be very easy to fall off the fitness bandwagon and tell yourself you will start again in January but let's be honest, it's much better to have more self control than that. I feel I have a slight advantage as we are coming into the summer season here in Cape Town but I will be home for a couple of cold weeks in Ireland so I will need some self discipline myself. I have added my top tips to staying on track this December (while also having fun ;))

1. Shopping- While you're out doing your christmas shopping, park further away than normal and get some added steps in. Be sure to wear good footwear (gym shoes) for comfort and with lots of healthy restaurants on offer, be sure to have a nutritious lunch. That way you can have a sly hot chocolate and you wont feel too guilty.

2. Hike - There is no better feeling than walking outside on a beautiful crisp day. Add some hikes in on the weekends over the festive season instead of lying on the couch watching movies. Feel good about going out at night after a morning of fresh air. Add in some bodyweight exercises for an added bonus. (see my videos for more)

3. Focus - Take your focus off food and wine and keep your mindset the way it would be throughout the rest of the year. Too much focus is about what you will eat next over Christmas. Try make it more about family and how you can all get out and do something active together. 

4. Regime-  Don't stop your normal exercise routine. Continue to do your classes, runs, yoga etc. It can be hard with Christmas parties but its ok if your a few minutes late to the party because you fit your run in after work. Your colleagues will be well impressed and slightly jealous of your calories burned ;) 

5. Say no- If you have had 2-3 nights out already, it's ok to say no and catch up with your friends the following week. Alcohol can take its toll on your body and you may become run down and even worse sick. So if you are feeling the effects of a few nights out, just take a rest from it.

6. Hydrate- lots and lots of water after a big night out. Rehydrate is necessary in order to feel good again. 

7. Home workouts - No excuse if you can't make the gym. My website has endless bodyweight workouts that can be done in the comfort of your own home. 

8. Just run - running is an amazing form of exercise, my latest ebook has lots of different running workouts that are short and sweet. Sign up to recieve it now for FREE.

Laura xx

 

My tops fit tips for 2017 by Laura Scanlon

Hello everyone, 

Happy new year again to you all. We are 9 days into 2017 and sometimes its better to give yourself a weeks grace before you start giving yourself a hard time about all the new year, new me stuff. As I am living in Cape Town and its the middle of the summer here, almost every second day since new years eve there has been a party on and hell no I wasn't going to miss them. So what I am trying to say is that I didnt start new years day sweating it out at the gym, I was happily dancing away at a PACHA party with a drink in hand loving life. I don't believe in starting out a new year being hard yourself. Of course to my northern hemisphere followers, you did not have 30 degree heat on new years day so I do understand if the 1st of January was your new year, new me day and that is cool, fair play to you. But for those of you who were wrecked tired and still reaching for the chocolate left overs that's ok too. Its now the 9th of Jan, its a Monday so lets all pull our s**t together and make a plan. A realistic plan, a plan that you want to do and a plan that will ultimately make you happy. I woke up this morning with a slight bit of fear about the year ahead in terms of my fitness goals personally and work wise, but I also woke up with a sense of pride because I booked my first commercial modelling job of the year (not bad for 9 days in) so every small personal achievement should push you to want more and know that you are capable of anything you want. We all have fears and most of us will experience anxiety at some point in our lives but it is how we deal with it is most important. Talking to someone you trust is good but exercise can really help you get a clear mind and vision to what is important.

So let's get back to what I really came on here to talk about. My top fitness tips. My aim in the paragraph above is to let you know that if your self motivation towards exercise hasn't exactly been firing for the last week than that is ok because neither has mine but today is a new day and a new week so lets start together. Its never too late to start, just because you missed the first day of the month to start does not mean you have missed the boat. We are all human, life happens so find the time to make small healthy changes.

My top fitness tips:

  • Bodyweight training - Bodyweight training helps increase lean muscle mass in individuals, especially when combined with aerobic activity. It is a big fitness trend for 2017 and although it has always been there right in front of us it is a simple but very effective way to workout and guess what? Its doesnt cost you anything. You literally need your body and some space. So tell me this, where is the excuse now? 

 

  • Slow & Steady - this is the pace you should go at. If you were all buzzed up on the 1st jan and trained every day last week then you are probably feeling pretty tired this week. So that is why your goals should be at a steady pace and dont feel you have to try every fitness class out in the first month of the year. The risk you run is burning yourself out and getting sick. So please take it at a good slow & steady pace. 

 

  • Fitness tracking watches - I find mine very motivating and they help keep track of your sleep pattern, calories, steps, heart rate, millage. Pretty cool.

 

  • Personal training - is a great way to really learn from a fitness professional who is educated in the areas you may struggle with. Working with a personal trainer can also help change your attitude about training and your outlook on being physically active.

 

  • Recovery - rest and recovery is essential in order for your body to adapt and muscles to grow. Self-myofascial release is a term for self-massage to release muscle tightness or trigger points. This can be performed with a foam roller, lacrosse ball. By foam rolling specific muscles on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice. This is also know as active recovery, so on your "day off" dont sit around feeling stiff and sore, get up and get foam rolling. 

 

  • Cut out the alcohol - I always try my best to practice what I preach and although its hasn't been a dry January for me I am going to try my best for the foreseeable of the month (until my birthday in 2 weeks) because alcohol can really be detrimental to seeing results and also to performance. There is also a high sugar content in most alcoholic beverages and that doesnt help play a good role to your mid line. If you are going to have a drink, keep it clear like a vodka, soda fresh lime. While you are at it, really cut back on sugary drinks and sugar in general. (note to my inner sweet tooth)

 

Bodyweight exercise like Air Squats are a great way to tone and strengthen the muscles of your buttocks--gluteus minimus and maximus--and your thigh muscles, the hamstrings and quadriceps

Bodyweight exercise like Air Squats are a great way to tone and strengthen the muscles of your buttocks--gluteus minimus and maximus--and your thigh muscles, the hamstrings and quadriceps

I hope you enjoyed my first blog of 2017, please don't hesiate to contact me on laura@bodyzone.ie

 

Laura xx

My Stellar.ie Interview by Laura Scanlon

As seen from www.stellar.ie

http://stellar.ie/skills/my-fitness-journey-model-laura-scanlon-tells-us-how-she-maintains-her-killer-body/

From walking for Moschino in Dubai to shooting swimwear for Brown Thomas in South Africa, Laura Scanlon’s modelling career has had so many stand-out moments that it’s hard to pick just one.

When she’s not at castings or shoots, Laura can be found training her fitness clients on the beach in Cape Town, or making workout videos for her site, BodyZone.ie.

We caught up with the Dubliner to find out what makes her tick – and to drill her on her workout secrets.

As well as your modelling work, you’ve also now started your own business. What made you take the leap?

I started BodyZone.ie because of my love for health and fitness and after spending a number of years studying and working in the industry, I wanted to create a platform where I could share this knowledge.

My work is about making functional body training and high-intensity training available to everyone. There is a blend of full body workouts and also strengthening workouts targeting the core, glutes and upper body. Along with fitness videos, I offer health related tips.

You’ve always been very into sport, do you think that had an impact on your choice of career?

Yes absolutely, it made me aware from a young age the importance of eating healthily, getting an adequate amount of sleep and also how important it is to be physically fit.

Your modelling career started when you were still in your teens. Did you ever feel pressure to look a certain way?

I have always worked out, so had a very healthy relationship with my body growing up. I have an athletic body type, so I never considered myself to be the stereotype model body, though.

Dubai, Capetown… Your modelling work has taken you all over the world! Any highlights?

While working in Dubai, I got to work with a lot of high-end brands like Chanel, and Tiffany & Co but the highlight was most definitely walking the catwalk for Moschino in their SS13 show. Such an incredible experience!

 

 

 

One of the things that kicked your modelling career off was your decision to enter Miss Ireland in 2010. What was that experience like?

Being in the competition definitely opened up doors for me on the Irish modelling scene. It was a great experience and helped build my confidence. I had never done anything like it before and met some lovely girls.

These days you’re based full time in Cape Town, what drew you to the city?

My boyfriend lived in Cape Town for a number of years and we relocated back down last year. The outdoor lifestyle and weather makes it a perfect location for anyone working in the fitness industry, there is a real healthy feel to the city. I’ll be home to visit Ireland in May though!

 

You recently shot the Brown Thomas SS16 collection out there – that sounds amazing!

It was so much fun, Derek Daniels and Rob Condon from Assets Model Agency and Christian Shannon from Brown Sugar came down from Ireland. Derek and Rob directed the shoot and Christian styled the hair, so it was a fab day. I was delighted to get to shoot it.

What’s a day in your life like at the moment?

I’ll train clients in the mornings and then I’ll generally have castings during the day. With the weather on my side here, I get to train my clients outdoors on the promenade or on the beach, so I’m outside a lot. I’ll then spend the rest of my time working on BodyZone.ie… and hitting the gym myself.

And another important question – what’s a day on your plate?

It generally goes something like this…

Breakfast – Overnight oats with cranberries, coconut & raisins in almond milk with chia seeds & flax seeds.

Lunch – Omelette with spinach, cottage cheese & avocado.

Dinner – Chicken breasts with herbs & coconut oil, vegetables & sweet potato.

Snacks – green juice, nuts, greek yoghurt, blueberries or a protein bar.

 

Sounds delicious – and very healthy! Any favourite cheat meals?

Yes, I love a good cheeseburger and chips.

You have some brilliant quick workout videos on your site. What are your tips for busy women trying to stay fit?

Exercise should be an enjoyable experience, so do something that makes you feel good.

You don’t need a fancy gym to exercise, so by utilising your body as your own gym, there really is no excuse. Out of the 24 hours per day, allow yourself one of those hours to exercise, give it all you’ve got and feel amazing after. It’s a no-brainer.

 

Celebrity Juice Recipes by Laura Scanlon

Why Juice 

Juicing has become increasingly popular and as someone who has a love/hate relationship with vegetables I try incorporate a juice into my diet everyday. If I don't have time to use my Nutribullet I buy one in my local health food shop, which also have become increasingly prevalent in most cities around the globe. 

 

Juicing can be a very good supplement to your daily diet, increasing nutrient intake from vegetables & fruit. Juices are full of vitamins, minerals, antioxidants and plant compounds that may protect against disease.

One thing to take note of if looking for weight loss is not to consume juices with high amounts of fruit as fruits have high sugar content. Minimise your fruit and maximise your vegetables when juicing. 

Celebrity Juice

Many celebrities claim their secret weapon to high energy levels and glowing skin comes down to having a juice a day. I have to agree that when I started incorporating juices into my daily diet I noticed my skin had a glow and also I became more immune to colds and flus, which before I was prone to getting colds every couple of month. The antioxidant levels are very high to protect against immune fighting illnesses. If you are looking for new juice/smoothie recipes, look no further as I have an A-list of some below. Happy Juicing :)

 

Blake Lively Detox Juice Recipe 

Ingredients:

  • 1 cup kale
  • 2 Swiss chard leaves
  • 1/2 cup parsley
  • 1/2 small beet
  • 1/2 cup pineapple
  • 2 green apples (use red for sweeter flavor)
  • 1 sprig fresh mint
  • 1/2 lemon, peeled

Directions:
Combine all ingredients in a blender or juicer and process until smooth. 

Jennifer Anistons Breakfast Smoothie

Ingredients

  • Handful of ice
  • 1 cup chocolate almond milk
  • 1 cup frozen cherries
  • 1 scoop vegan protein powder, ­cocoa flavor
  • 1/2 tablespoon maca powder
  • 1/4 tablespoon trace mineral drops
  • 1/2 frozen banana
  • Handful of blueberries
  • 2-3 drops of chocolate Stevia
  • 5 sprouted almonds

Instructions
Place liquids in first, followed by solids. Blend, and enjoy!

 

Michelle William's Favorite Juice Recipe  

Ingredients:

  • 3 kale leaves
  • 1 cup spinach
  • 2 Swiss chard leaves
  • 4 apples (use green for less sugar)
  • 1/2 lemon, peeled

Directions:
Combine all ingredients in a juicer or blender and process until smooth. 

Gwyneth Palthrow Smoothie

Ingredients:

  • 1 cup almond milk
  • 1 tbsp almond butter
  • 1 tsp coconut oil
  • 2 tbsp vanilla mushroom protein powder
  • 1 tsp maca
  • 1 tsp ashwagandha
  • 1 tsp he shou wu
  • 1 tsp cordyceps
  • 1 tsp Moon Dust of choice
  • 1 pinch Hamalayan sea salt
  • 1 pinch vanilla powder (optional)


Instructions:
Combine all ingredients in a blender and blitz.

My Nutribullet Morning Juice 

  • Handful of spinach
  • 2 celery sticks
  • Half Apple
  • Mint Leaves 
  • Ginger 
  • Coconut water
  • BLEND

My Favourite Green Juice 

  • Spinach
  • Celery
  • Spirulina
  • Apple
  • Ginger