Sunday, 28 December 2014

How to Have The Happiest New Year + DIY

Hey guys, hope you all had a wonderful Christmas filled with love, joy and peace! 

I'm at the back left!
So this time last year I came across a DIY project that is super simple yet effective. It's a happiness jar. In a previous post I discussed The secret to happiness. It's appreciation for what you got, whether it's a little or a lot. 

You will need:
  1. A jar/container.
  2. Scrap pieces of paper. 
So this year I challenge you to write down who/what made you happy and how they did it and place it in the jar. You can take it out at the end of the month/year or whenever you feel sad. It will re-direct your mind to positive times thus lifting your mood. I guarantee you! 

It looks like empty scrap pieces of paper but there are stuff written on it!

A lot of the times we focus on the outward appearance of people and things. The truth is if things aren't right on the inside it will affect the life you ought to live. This is where it all begins, by showing gratitude. Last year my goal was to be happy. I accomplished that goal and this year has been an amazing. My faith had a lot to do with it too. If you show gratitude in your attitude your life won't remain the same, I promise you! 

Have nothing to be grateful for? Of course you do, your internet connection, otherwise you won't be reading this now!

In order to reap the full benefits of this experiment you will need to be consistent. I wish all my readers a Happy New Year in advance. It would make my day if you could please like my new Facebook Page. You can also find me on Twitter and Instagram

How was your 2014? Do you practice gratitude? Will you be trying this out?

"If you wait for the right conditions, you won't accomplish anything"

Sunday, 21 December 2014

Smoothie Sunday recipe #2

This is the time of year where the most road accidents occur, the days are shorter and it gets dark quite quickly. My sister is a great driver but her night time vision isn't great. I thought it would be a great idea to share this recipe with road drivers in particular. Carrots are high in beta carotene, our bodies process this into vitamin A which is good for eyesight especially night time vision.

 A lot of people consume carrots with their dinner in but in small quantities. This recipe will help to increase your carrot intake, improve your night time vision and possibly save lives! 

I shredded 2 carrots with a julienne peeler and I chopped up 2 apples.Add water, ice and honey to sweeten. 

Don't forget to thoroughly wash your fruit and veg especially if they aren't organic!

Carrots also prevent heart disease and help cleanse the body. Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibres present in carrots help clean out the colon and hasten waste movement. This is why they are so popular in juice cleanses!

Go ahead and share this with a road driver! 

                      "Eat food. Not too much. Mostly plants" - Michael Pollan

Thursday, 11 December 2014

How to Stay Healthy During the Winter

A lot of people associate being fit and healthy around Summer time. Taking care of your body during winter ensures you get a head-start on the best body ever! 

  1. Set mini goals. "We don't get what we want because we don't know what we want" It's the little goals that make a big difference. Write down what you want, when you want it and why you want it. Always refer back to this!
  2. Don't depend on the weather. There are plenty of effective free indoor workouts you can do in the comfort of your own home. It's only a YouTube search away. 
  3. Try something new. Whether it be a new recipe or an additional workout eg. skipping. It's going to spice up the routine and get you pumped up. 
  4. Don't settle. During winter it's cold and a lot of comfort foods are processed eg packaged soups. Try make things from scratch so you know what you're putting into your body. 
  5. Increase your fibre. It increases your anti-inflammatory proteins. It helps fight off sickness as well as aids your digestive and immune system. For example whole grains, oats & chia seeds click here for the benefits.
"Summer bodies are made in Winter"

Thursday, 4 December 2014

Healthy & Easy Lunch Recipes

Lunch is that time where I load up on all of the good carbs to keep me going for the rest of the day. It makes sense to more carbohydrates earlier on in the day rather than at dinner time right? 

Recipe #1 Courgette/Zucchini Pizza boats


    • Preheat your oven to gas mark 5, get 1 washed courgette split in half, cut the ends off & scoop out a bit of the centre.
    • Toppings: 1/4 cup of tomato puree,
    1. Small handful of cooked chopped turkey
    2. Chopped green beans
    3. 1/4 of a sliced red bell pepper
    4. 3 chopped cherry tomatoes
    5. Small handful of chopped feta 
    6. Light grated cheese.
    • Spread on the puree, use the toppings and pinch of salt & pepper, don't forget the mixed herbs
    • Place in oven for about 15-20 mins & TA DAH! 

    This recipe was inspired by Nichola. She's a UK Dietitian who offers amazing health & fitness advice on Youtube and her website

    Recipe #2 Scrambled Stuffed Sweet Potatoe

    • Boil a washed sweet potato for 15 minutes on gas mark 5 (quickens the oven time)
    • Place in oven on gas mark 5 for a further 15-20 mins.

    Don't forget to flip half way!

    2 eggs, washed handful of kale, small handful of purple diced onions, clove of  garlic, 4 chopped cherry tomatoes

    Fry onions & garlic, followed by egg then SCRAMBLE for 5-6 mins (Gas mark 4)

    • When sweet potatoe is soft on the inside, cut open with knife.
    • Place scrambled eggs in the centre and add chopped cherry tomatoes. 
    Courgette/Zucchini contains vitamins C and A, and folate which acts as powerful oxidative stress that can lead to many types of cancer.

    Sweet potatoes are high in vitamin B6 which helps reduce the chemical homosysteine in our bodies. It has been linked with diseases ie. heart attacks. They are also a great source of magnesium which is the anti-stress and relaxation mineral.

    "Man does not live by bread alone" -Moses

    Thursday, 27 November 2014

    What I Ate Wednesday

    What I eat in a day varies whether I've got school or if I'm training etc. On this particular day I stayed at home. 


    Every morning I drink water before eating, it's important to hydrate your body after sleep. It also can boost your metabolism by 24%! Click here for a review on my favourite water bottle tracker. Today I had oatmeal with sliced bananas, desiccated coconut, chia seeds and almonds. 


    Three multigrain rice cakes with peanut butter and chia seeds.


    Chocolate protein powder, banana and almond milk smoothie.


    Chicken and ham salad (lemon & honey as dressing) sprinkled with chia seeds.


    Brown rice with soy sauce, salmon and vegetables.


    Throughout the day I consumed water and green tea.

    What did you eat today? Did you enjoy this post? 

    "I like food. I like eating. And I don't want to deprive myself of good food."
    - Sarah Michelle Gellar

    Thursday, 20 November 2014

    Can Certain Foods Prevent Cancer?

    I decided to take part in the Prostate Cancer Awareness Month (November) Campaign by informing you on the implications of the foods that we consume daily. I decided to interview an expert meet Megan Roosevelt, a Registered Dietitian.

    • People say the foods we eat and how we cook them is linked to certain cancers, is that true?
    According to the National Cancer Institute (also known as cooking certain foods such as meat (beef, pork, fish, poultry) at high temperatures produces chemicals known as Heteroclycic Amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). The National Cancer Institute states that, “HCAs and PAHs have been found to be mutagenic—that is, they cause changes in DNA that may increase the risk of cancer.”

    • What are the foods we should be avoiding?

    To start, I definitely recommend that we avoid all artificial ingredients for example, artificial sweeteners. Also eliminate and reduce the intake of processed foods and increase intake of real, whole & plant-based foods.

    • What foods can we eat to prevent certain cancers?

    According to research studies by Dr. T. Colin Campbell as found in his book "The China Study", eating a plant-based diet can help prevent the growth & development of cancer. Be sure to check out my interview with Megan on her plant- based diet here.

    • With the change in weather, what should we be eating to prevent illness/flu?

    Foods high in antioxidants will help boost the immune system so eating more fresh fruits and vegetables also reducing intake of foods made with added sugars and or foods lacking in nutritional value is smart. A few foods that contain antioxidants such as vitamin C include sweet potatoes, broccoli, bell peppers, oranges & lemons.

    • Do you have any further comments on this topic?

    Eat real food and always be learning!

    Thank you Megan for informative interviews! 



    Megan Roosevelt is a plant-based Registered and Licensed Dietitian as well as the founder and CEO of She is an author, web TV host, producer and regular nutrition expert for magazines as well as local and national television. Healthy Grocery Girl® provides nutrition services and multi-media resources that help individuals and families shop, cook and eat healthy including the Healthy Grocery Girl® Nutrition Plan and Online Community and the "Healthy Grocery Girl® Show", a free weekly online cooking and healthy lifestyle show.

    Megan Roosevelt, RD, LD
    Founder l CEO at Healthy Grocery Girl LLC

    NEW! Nutrition Plan and Online Community  

    "The best time to plant a tree was 10 years ago, the second best time to plant a tree is now" -Chinese Proverb

    Thursday, 13 November 2014

    Run in the Dark

    On the 12th of November me along with 7,100+ Dublin folks ran either a 5k or 10k run for Mark PollockUnbroken by blindness at 22, he competed in ultra endurance races across deserts, mountains, and the polar ice caps including an epic 2 month expedition race to the South Pole. He won silver and bronze rowing in the Commonwealth Games. In July 2010 the challenge chose Mark. A tragic fall left him paralysed. Now Mark is living his own lessons, a pioneer exploring the frontiers of spinal cord injury recovery. 

    I did the 5k!

    Last year he spoke at my school and was incredibly inspiring. I participated in the run last year and decided to do it again. I ran with my school over 400+ students and teachers. The best part about the Run in the Dark is the atmosphere. People from all different ages and abilities taking part in the same event. The run takes place in a lot of cities eg. Austin, San Diego, London, Paris, Los Angeles, Kong, Capetown, Dubai etc. Click here for Mark's appreciation. 

    I strongly urge you to participate in any race near you. Doing independent exercise is quite hard to stay motivated but when you participate in events like this, you feel like you can conquer the world! The goody bag was great at the end too. I'm definitely looking into the Darkness into Light and The Colour Run

    Mark also has a film called "Unbreakable". 

    Ever tried. Ever failed. No matter. Try againFail again. Fail better. -Samuel Beckett

    Thursday, 6 November 2014

    Healthy No-Bake Protein Balls Recipe

    This ball of energy is the easiest recipe that is high in fibre and protein! It makes the perfect pre or post workout snack you can also have it on the go. 

    I made five large sized protein balls.

    You will need;
    1. Oats
    2. Peanut butter
    3. 1 scoop of protein powder
    4. Milk of your choice
    5. Chia seeds click here for benefits
    6. Dried fruit 
    7. Nuts of your choice 
    8. Desiccated coconut (for coating) 
    Mix all the ingredients adding the milk slowly. If it's too wet add more dry ingredients and vice versa. Wet your hands to prevent sticking. Roll into a ball and coat with coconut. Refrigerate or freeze!  

                                "Eat clean to train mean to get lean" - Jenny Olatunji

    Thursday, 30 October 2014

    Bananas vs Plantains + Recipe

    This is a new series where I compare foods and share with you a recipe. Let the games begin....

    You can purchase plantain at any African/ Asian Food Store

    1. A plantain is a vegetable whereas a banana is a fruit.
    2. Plantains are a lot bigger and have a thicker skin than bananas.
    3. Plantains are mainly used in Afro-Caribbean and Asian main/ side dishes. A banana is consumed in most continents.
    4. Plantains should be cooked before eaten because it's rich in starch. Bananas are usually eaten raw.
    5. Just like a banana the riper the sweeter. 
    6. Plantains are  slightly higher in dietary fibre. They are both high in vitamin A which helps maintain healthy eye-sight, skin, hair & tissues. Vitamin C which aids in healthy teeth, gums & blood vessels.

    Well who wins? 

    I prefer the plantain as it's more satisfying than a banana. It's versatile, it can be baked, boiled, fried, grilled, made into chips and some people eat in raw when the skin is nearly black. The only disadvantage would be that it's not as convenient as a banana because of the preparation and cooking time.

    Plantain Chips Recipe

    1. Pre-heat oven to gas mark 3.
    2. Peel the plantain and thinly slice and lightly season with cinnamon and salt.
    3. Place onto baking tray lined with baking paper.
    4. Place into oven and bake for 20-30 minutes (until crispy).

    It's vital that you slice it up thinly to get it crispy!

    Have you ever tried plantain? Which do you prefer? How do you like to eat it?

                "More die in the United States of too much food than of too little"
        - John Kenneth Galbraith

    Thursday, 23 October 2014

    The Best Fat Burning Workout

    Well what makes it the best? It's easy, doesn't require skill, you are engaging a lot of muscles which burns fat effectively. Meet Debola, a dance competitor. 

    When and why did you start dancing?

    I started dancing at quite a young age, my mum put my sister and I in ballet classes (I quit 
    that early on so don’t ask me to show any ballet moves lol) and I danced quite a lot at school and at church. Initially, dance was more about ‘following’ my sister, I did everything she did, but then as I got older I realised I loved it just as much as she did. My mum loves dance so I guess you could say it’s in my blood.

    What kind of dancing do you do?

     I’ve tried a few styles; street, cheerleading, burlesque, salsa, tap, ballet, hip-hop, contemporary, jazz and African, oh and Chinese Fan dance (loved it)  I can’t claim to be good at all of them but I always try a new style when I can, just for fun. I’m not an established dancer or anything, dancing is more of a hobby for me.

    Around how many calories do your burn during a session?

    II’m not sure as I don’t tend to count but I’m guessing around 300-500 depending on the style and intensity of the warm-ups and the length of the session as well as the style.

    What are the benefits in comparison to running etc?

    Dancing is more FUN! A lot of the time you don’t realise you’re losing weight or getting more toned, it’s more about enjoying yourself, and sometimes in my case, pushing yourself to perform the best you can.

    Tell us about your dance routine? What are your thoughts on Zumba?

    I can’t really describe any one routine, I’ve danced mostly in shows or competitions but a session is usually; warm up and stretch, learn/rehearse a routine and warm down/stretch. I’ve never actually tried Zumba, but when I do I’ll let you know!

    What would you recommend to a beginner?

    Find a local club or if you’re still in school or at university, join the dance societies. Don’t get too caught up in the weight loss aspect and just do the best you can. Also, ALWAYS STRETCH before you dance!

    Any further comments?

    I combine dancing with a healthy lifestyle (most of the time, lol). I try to cut out sweets and chocolates and all the unhealthy snacks, and I replace them with fruit and nuts. I also exercise often – squats and ab work mostly. Hopefully I’ve shed a bit of light on dance as an exercise, I’m not a professional, just a girl who loves to dance!

    Thanks for answering the questions, I hope you guys find it useful! 

    "Dancers are the athletes of God" -Albert Einstein

    Thursday, 16 October 2014

    The Fitness Tag

    I was sent this tank from Enlightened State Apparel to review. The quality is top knotch! When I was at the gym I saw my reflection in the mirror and was motivating myself to give it my all! Also I got told that I was encouraging others at the gym by wearing it! 

    Question Time 

    How fit do you consider yourself to be? Are you happy with the shape you're in?
            I'm the fittest I've ever been so relatively fit and yeah I am pretty content.

    Do you play any sports?
            Yeah, because I'm so tall, I love basketball. 

    Besides those, do you exercise as well?
            Yeah, you need to. I remember when I was in terrible shape, I'd be on the court for a minute and then I'd be a bench-warmer, the water-girl if I could make it to the tap fast enough. 

    Do you have any fitness or health related goals? 
            I'd love to see a little ab definition & become a Personal Trainer. 

    Which celebrity's body would you like to have?
            Don't really have one actually, I'd like to have parts of people's body I guess, not the full package though.

    What's your favorite and/or least favorite exercise?

             My Favorite is probably High Intensity Interval Training, it's challenging and works up a sweat fast. Swimming, I'm terrible! I was always that lanky kid in the shallow end with a gazillion floaties. I'd do widths whilst everyone else did lengths.

    How important is leading an active and healthy lifestyle for you?
            Very important, It's one of the few things that I actually care about. Obesity runs in my family and 3 people had to get stomach surgeries also a close family friend had a stroke. If that wasn't a wake-up call I don't know what is.

    How much attention to a healthy diet do you pay? 
            A lot of attention, I mean if something is better for you why not eat it? 

    What's your biggest diet secret? 
            Don't drink your calories! Forget about the sugar filled crap! Eg. concentrated juices,alcohol and anything that bubbles. It's more harm than good.

    Do you smoke, or have you ever smoked in the past? 

    I hope you all enjoyed reading this. I tag Precious Jenny Jess Hattie Louise & Niamh 

    "Take care of your body. It's the only place you have to live" -Jim Rohn

    Thursday, 9 October 2014

    Veganism 101

    To celebrate World Vegetarian Awareness month (October) I wanted to let you know more about vegetarianism. I'm not a vegetarian but I decided to interview one Megan Roosevelt, Registered Dietitian and Founder of

    • As a Registered Dietitian what exactly do you do?

    There are a variety of fields of practice for a Registered Dietitian (RD) such as working in a hospital, out patient clinic, public health, private practice & more.

    For me personally I own & run a business, am an author, producer & host. As an RD & through my business Healthy Grocery Girl I provide nutrition coaching & also create & provide multi-media nutrition resources such as our online nutrition programs, weekly cooking & healthy lifestyle show & I am also a nutrition expert for magazines & television.

    • Why and When did you decide to become a vegan?

    For me personally I became vegan for health reasons, because I love animals and because it’s good for the environment. I became a vegetarian 10 years ago & slowly transitioned into a vegan lifestyle.

    • As a vegan could you tell us about your plant-based diet?

    I eat a variety of fruits, vegetables, nuts, seeds, legumes (beans) & grains. The Healthy Grocery Girl website, cooking show & our nutrition programs provide a variety of plant-based vegan recipes, which are the exact recipes I make for myself & for my family.

    • What are the pro's to adopting this lifestyle?

    For me personally, eating plant-based has provided me with more energy, has helped clear up my skin & has improved my digestion & bowel regularity, just to name a few benefits. By eating plant-based I feel healthier in the present day & I also know I am being preventive from diet-related diseases long-term.

    • What would you recommend to those who want to become a vegan?

    I would recommend to anyone who is looking to make dietary changes, such as going vegan, to meet with a Registered Dietitian to assist in nutrition education & guidance. Meeting with a nutrition expert such as an RD will ensure your personal nutritional needs are discussed & help you gain further understanding, tools and resources to support eating a balanced vegan diet.

    • Any further comments on veganism?

    Eating a plant-based vegan diet can be affordable, realistic, delicious & meet your nutrition needs! Our Healthy Grocery Girl Nutrition Plan provides a 90-day transitional meal plan program with a grocery shopping list, recipes & nutrition education, which is as a guide to help someone transition into a balanced plant-based lifestyle.

    Huge thank you to Megan for taking the time out for the interview. Hopefully it clears things up for you! 


    Megan Roosevelt is a plant-based Registered and Licensed Dietitian as well as the founder and CEO of She is an author, web TV host, producer and regular nutrition expert for magazines as well as local and national television. Healthy Grocery Girl® provides nutrition services and multi-media resources that help individuals and families shop, cook and eat healthy including the Healthy Grocery Girl® Nutrition Plan and Online Community and the "Healthy Grocery Girl® Show", a free weekly online cooking and healthy lifestyle show.

    Megan Roosevelt, RD, LD
    Founder l CEO at Healthy Grocery Girl LLC

    NEW! Nutrition Plan and Online Community  

    Social Media:

    "Animals are my friends, I don't eat my friends..." -George Bernard Shaw