Fitness Fridays: Smoothies!

Good afternoon lovelies!

A few weeks ago I posted about the Hip and Healthy box from Latest in Beauty which is now sadly sold out (though not surprising!). It was a lovely box  and contained not only a few beauty products but also some healthy snacks including granola, Bounce ball and a few powdered sachets.

It was the powdered sachets and the coconut water that inspired me to make my own smoothie. I rarely get to make them at the moment due to work and such a busy lifestyle at weekends but I do love getting a pile of fruit and yogurt and whizzing it all up; its such a tasty and easy way to get towards your 5 a day.

On a recent week off I got stuck into the Hip and Healthy box and decided to make myself a smoothie with the ingredients.

First of all I put the blueberries and a banana into the blender cup. I never measure these things, its always a few handfuls of this and that. If you make it too thick you can always add in some extra water or almond milk to thin it back out and if it's too thin you can add some oats to thicken it back up. 

I just find it so much more fun to throw it all in and see what happens!

Next up I added the powders. The Organic Super Blends powder that I received was an Omega 3 one, great for your heart and blood system as well brain function.

There are lots of other blends available from their website and you should check them out!

I love that the sachets stated exactly what was inside; only 6 ingredients and free from so many things!
This would be a great addition to your smoothies or cereal every day as your body can only get essential fatty acids like Omega 3 from your diet as it can't product them itself.

The second powder in the box was Aduna's Baobab, a powder made from the Baobab fruit which is super rich in fibre, antioxidants and vitamins great for your metabolism, immune system and fatigue.

After adding these I poured in some of the coconut water and whizzed away!

I've got a handheld blender; the one below is my mum's Braun one which just has one speed but i also have my own which has 2. Both of them are quite old so I wouldn't be surprised if there are some on the market with all the gadgets on! But these have been great and we use them regularly for soups and all sorts.

And low and behold one super easy, healthy, vitamin packed and low calorie smoothie.

I believe this comes in at less than 200 calories as I'm unsure of the calorie content of the powders so I rounded up. It's a great snack in the morning to keep you going until lunch or a breakfast if you can stomach a liquid one! I couldn't survive on a smoothie as its 5 hours from breakfast until my break and normally involves me running around, but on weekends I do often have them for breakfast as its a great change.

What do you think of my smoothie? Do you add additional powders for extra health benefits?

What's your favourite smoothie recipe?

L xxx

Fitness Fridays: Protein Balls

Morning lovelies!

It's a horrible dreary grey and rainy day as I type this and I don't know about you but it always makes me want to eat.
I'm really having to curb the snacking on my week off as being at home means I can eat whenever which is different to working in a lab where no food and drink is allowed!

I've been wanting to try some recipes for a while and took the opportunity to try this one, which i think was from Pinterest. It's not really a recipe as such as there weren't any amounts, but it was fun to do all the same.

You need 2 bananas and a whole pile of oats for this. I underestimated the amount of oats needed so basically just bring the bag/container that you keep them in!

You will need to peel and then mash up the bananas in a bowl first, this looks a lot like baby food and I felt like I'd fast forwarded my life by 5/10 years, lets not go there yet eh?!

After this you add the oats until the mixture can be formed into balls. I've no idea how much I needed in the end as I kept needing to add more, the bananas are quite moist fruits aren't they!

At this point, because I knew i wanted to try multiple flavours I separated the mixture into another bowl so I could add some chocolate protein powder to one half.

This resulted in the above photo. Having added chocolate protein powder to one bowl (about 1.5 scoops) and a few spoons of peanut butter to the other half, I then added oats until the mixture would stay when I scooped some into a ball.

These need to go into the oven at 350 degrees for 10/15 mins, so they need to be firm enough to stay in a shape but not too firm so that they dry out. This was my big mistake with the chocolate ones!

I kept adding oats until I thought the consistency was correct but must have added too many, they formed perfect ball shapes to go into the oven but took 5 minutes to go hard and now a day later taste very powdery and you need a large quantity of water to rehydrate yourself! They still taste nice though...

I was quite proud that even I managed to conquer the '2 spoon' technique in getting them to be as round as possible. Some are quite squashed and weird looking but let's just let that go.

The chocolate ones came out looking as above and whilst still warm they were chocolate, gooey and warming, which is a far cry from what they're like now but there we go. Notes for next time; oats slowly increase in size and therefore you don't actually need as many. Don't rush!

The peanut ones are on the right below, they took a lot longer in the over (~20mins) and taste considerably better. I think this is highly likely to do with me not adding as many oats and the butter being a different consistency to the powder. They're definitely the tasty brothers of this particular batch and as a result have been eaten already (most of them whilst warm...who am I to miss out on warm peanutty goodness!)

These were super quick and a lot of fun to make. I feel like I've actually baked cakes and yet all I did was mash fruit and roll it into a ball shape.

There's so many flavours you can try with this, as well as nut butters and the gorgeous chocolate spread, you could add any flavour protein for a hit after the gym, dessicated coconut and fruit and nut or chocolate chips for a treat. I would definitely make these again, I'd be interested to see how long the shelf life is and they lasted 2 days in my house before they were all eaten.

It would be handy if I could make them on weekends for the week and save myself buying bars but I've no idea if this will happen as on Sunday's I'm normally hungover in bed or slogging it out running round a park! Extreme!

What do you think of this super easy recipe? Will you be trying them out?

There's so many flavour options...what would you choose?

If you ran out of original Valentines ideas and your other half is a gym addict, you can always whip these up last minute for a surprise, I'm sure it will make them smile. I mean what gym addict wouldn't want protein filled chocolate balls on their Friday night?!

L xxx

 

Tough Training: Healthy Snacks

Morning everyone!

Having written about my fitness plan for the year in a post last week (see here) I thought I'd start sharing some of my meals and snacks that I have in order to give you some ideas and suggestions in case you're lacking in inspiration as sometimes it can be so hard. I'm no expert in this whatsoever but I've lost around 2 stone and got myself to a size 10 and even though I do have my binge moments I don't often put on weight so thought maybe this could help!

First off, my number one tip is to make sure that you always have some food on you. This will mean that you are never tempted to buy anything from a shop like chocolate, crisps, cake etc that are just far too easy to pick up. I've got a range of stuff in my handbag and there's always something there whenever I need it which has stopped me many times from legging it to the corner shop. I also ALWAYS have water on me too, I get my 2L a day ever since buying myself a proper plastic bottle and swigging it when I'm 'hungry', but that's for another day.

Here's a few of my favourite snacks!


I don't think anyone will argue with me when i say fruit can be a perfect snack....its low calorie (around 50 per portion aside from a banana at 100), contains vitamin and mineral goodness and also water to add to your bodies hydration. It can be boring trying to get your 5 a day, but now I regularly get 7/8 a day without even trying as I put fruit on my breakfast, have some as my mid morning snack, a piece at lunch and maybe on the way home if I'm hungry to stop me eating something else before my tea.

I tend to eat a banana mid morning to give me a boost and also give my body the chance to burn off the extra calories, though lets be honest at 100 it's not a big deal!




Sometimes I really want crisps. I'm mostly a fan of savoury foods so sometimes I need the salt and the crunch and fruit just isn't good enough!

Nairns oat cakes are what I turn to when this happens. There are a variety of flavours but I find the plain ones (rough, organic etc) are perfect for me. When I'm in need of a boost pre/post workout and am not near a meal time I eat 3 of these with some nut butter on to keep me going; then I get the crunch and the salty taste guilt free!





You can read the ingredients and calorie values on these pictures, plus the qualities such as high fibre and no hydrogenated fat. I also sometimes eat these with a salad if I'm on a 'hungry' day.
I try not to have carbs with my salad as I have a decent helping at breakfast and try to burn those off throughout the day, but sometimes you just have to eat and these are perfect at 45 calories per oat cake.

(is it anything to do with them being called 'cake' as well? Hmm....)



I found Nakd bars just over a year ago and haven't looked back. At around 100 calories these are one of the few bars that are completely natural (all the contain is 100% fruit, nut, oat or soya crunchies), contains no added sugar, are wheat and dairy free and count as one of your 5 a day.



There are a variety of flavours and types; the apple pie bars are the original type of bars with raw fruit, oat and nuts 'smooshed' together to create a bar and the ingredients are listed on the packaging below. You can buy them individually, in boxes like in the pictures or on their website they have 'taster' boxes where you can buy a selection of bars together to try them all out.



The newer crunch range has soya crunchies added into them so that they contain more protein which is always a good thing. More protein means you are unlikely to lose muscle after burning off calories at the gym and it also fills you up for longer.

The good news is on their website (see here) you can get some great deals, currently you can get 20% off using the code NY14 but this only until the end of the month so hurry! Otherwise there are plenty of deals on their site so look out for them.
The Find Your Favourite box is £7.99 but they also sell boxes in Asda and Waitrose and probably more places too.



Sesame Snaps are my go-to snack when I've had a long day at work and know i have the gym to contend with on the way home. I often eat an apple on the way home to keep me going through my hour long drive home as its easy to get peckish around the 5/6 o clock mark.
I eat these snaps when I'm on the way to the gym so that I've got a bit of a sugar boost to fuel me through my workout. I know that once i'm in the gym I'll do it justice but sometimes it can be hard to make the decision to go!



These are quite simple; sesame seeds, glucose syrup and sugar. Normally I avoid sugar like the plague, unless its in fruit or honey I avoid it but these really do help and for days when I need something extra these 3 little snaps can make all the difference. That and there's THREE in a packet, so I feel like I'm having a big treat!
Plus its 157 calories for the packet and you can get these from Waitrose for 75p for a packet of four.....much cheaper than a chocolate bar! If you're lucky too they also do a coconut version with desiccated coconut and they taste GREAT.




Last but not least is my latest find; Bounce Balls.

I found them on a trip to Waitrose just before Christmas in the 'Free From' aisle. Being filled with protein and containing peanuts i snapped up my first one and haven't looked back since...
There are 5 in the range but I am yet to try the walnut version. The Almond, Peanut and Macadamia are all protein based and contains some whey powder to bind the ball. I find the almond and peanut ones are quite chewy but this takes me longer to eat and therefore I feel fuller quicker.



The coconut and macadamia one tastes more like a sweet that you'd have after a meal so I save this one for when I'm having a sweet tooth moment. The spirulina and ginseng ball was a newbie for me having never tried either and was very surprised to see it as a black/green colour in the package but it tastes AMAZING and I've been back many a time to get these.

My only qualm with these is that they retail for around £1.50/£1.70 which is expensive in comparison to everything else in this post. At the moment Waitrose have a deal on them where you can get 3 for £4 and I will certainly be stocking up as I do like them as an alternative especially as they contain a good dose of protein. They're also higher calories at 150-200 per ball but I'm not too bothered about counting my calories as long they all come from good sources.


So what do you think of my suggestions? Have you tried any of the bars before? Do you have an suggestions of your own?


I'm thinking of doing a Fitness Friday series so I can write about something different each week, whether it be a recipe, training plan, meal suggestions and other handy hints, would you be interested in reading them?

Let me know as I'm completely obsessed with it all and have been for a while but I don't feel like it comes across on here. I spend 5 days a week in the gym/exercising so would love write about it more!


L xxx