Healthy Vegan Bliss Ball Recipe

I'm sorry it's been over a month since I last blogged. Anyway, I hope you enjoy my no bake quick and easy recipe!

Ingredients: 

1 cup of oats

1 tbsp of chia seeds

1 tbsp of sweetner (maple syrup)

2 handfuls of raisins 

1 handful of vegan dark chocolate chips

1 handful of nuts 

3/4 cup of almond milk

Recipe:

Mix all ingredients together in a bowl, roll into medium sized balls and refrigerate for 2 hours. 

"Simplicity is the ultimate sophistication" 

How to Stop Overeating

Hey everyone! I know there are a lot of people who struggle with overeating so I decided to give you my best tips on how I overcame overeating!

1. Don't restrict what you eat. That's when crazy cravings kick in and then I gave in. When you eat balanced meals throughout the day there will be no need to compensate. I recently switched to having cheat meals instead of cheat days and it broke away the yo-yo effect.
2. Eat on a smaller plate. When it comes to adapting to a healthier lifestyle it's all about your mindset. When you eat using a smaller plate your mind becomes more aware of what's on the plate because it's filled. You can also try using a smaller spoon or fork (has a similar effect). 
3. Start a food journal. All you have to do is write down what you ate that day. MyFitnessPal is a great app you can use. Having a written record of what you ate causes you to become much more aware of your consumption thus reducing your intake. 
4. Plan what you are going to eat. I found myself overeating when I didn't have a meal schedule put in place. By simply writing down what you would like to eat prevents the risk overeating. 
5. Don't eat to be full but to be satisfied. There would be times where I would eat so much that I would always want to sleep. That's because there's so much food in my system all the energy is focusing on digesting the food therefore making me lethargic. Take your time whilst eating. It takes your mind 20 minutes to realise your eating. There's no hurry, the food isn't going anywhere.
6. Drink H20. Majority of the time we think we are hungry when in reality we are just dehydrated. Drink up water before you eat to prevent overeating.

P.S These healthy habits became a part of my lifestyle, I was in it  for the long term satisfaction not instant gratification.

"Don't live to eat, eat to live"

Oat Milk Recipe

Hey guys, so if you follow me on Instagram (@jennoshealth) you would know that I've been trying out homemade nut milks. This quick recipe is for those who have nut allergies or are simply seeking a cheaper healthier milk alternative. 

Recipe

• Soak 1 cup of oats in water for 2 hours or overnight. 
• Place into blender and add 3 cups of water. Use either a vanilla bean, honey, maple syrup, stevia, dates to sweeten.
• Blend for a minute then strain using a nut milk bag, muslin cloth or sieve.
• Pour into a glass jar and refrigerate. It lasts about 4-5 days. 

Health Benefits of Oat Milk

1. Oats are a complex carbohydrate so they provide a slow release of energy throughout the day keeping you fuller for longer. 
2. They are extremely low in fat. One serving contains 2.5 grams of fat whereas cow's milk has 8 grams.
3. 1 cup of oat milk is composed of 36% of our (R.D.A) Recommended Daily Allowance for calcium whereas cow's milk has 28%.
4. Oat milk contains 10% of our R.D.A for vitamin A, twice as much as cow's milk. 
5. For those suffering from anemia 1 serving of oat milk gives 10% of our R.D.A for iron.

Have you ever tried dairy free milk? Will you be trying out this simple recipe?

My Favourite ways to stay Healthy

Hey everyone! Apologies for not posting as often. I've been a bit more preoccupied with school and everything taking a toll on my life. Honestly speaking though I wasn't motivated to blog at all. I felt like fewer people were reading my posts. Anyway I took a break and I'm here with a post on my top 5 ways to stay healthy body, soul and mind. This is to celebrate Michelle Obama's 5th year anniversary of her "Let's move campaign". Use the hastag #GimmeFive to share your favourite ways to stay healthy. 

1. Meditate whether it's reading my Bible or journaling my thoughts. I feel like an aura of peace and joy just entering into my heart and feeding my soul mentally. No matter how many times you workout or eat clean if your mind isn't in the right place then that may hinder every aspect of your life negatively.
2. Positive people The people you spend most of your time with is crucial regarding your wellbeing. A quote that I love is "Some people are like clouds when they disappear it's a brighter day". Be friends with people you want to be more like. My parents say "Show me your friends and I will tell you who you are". You really do become the person you associate yourself with. 
3. Eating whole, natural foods I love experimenting with vegan meals although I'm a carnivore I don't eat pork. Eating plant based foods make me feel more energetic and content. If you want to feel alive why eat dead things? Follow me on Instagram to see my daily meals @jennoshealth. 
4. Intense workout sessions I secretly love the feeling of D.O.M.S "Delayed Onset of Muscle Sorness" It gives me a feeling of accomplishment that no material thing can satisfy. I love pushing myself to my limits if that involves doing pushups in a pool of my sweat then so be it. 
5. Having a passion I find it so important to be passionate about something in life no matter how minor it may seem to you. That is what springs me up out of bed each morning. It gives my life purpose and meaning. It reassures me that I'm contributing to society by sharing my passion. "Don't ask what the world needs, ask what makes you come alive and do it because what the world needs are people who have come alive"

#GimmeFive things you do to stay healthy? 

Health and Fitness Book Haul

I never really use to enjoy reading. That was because I wasn't interested in the genre of the books at all. The only book I really loved in primary school was Holes by Louis Sachar. Finding out what sort of books your interested in makes the task less daunting. Reading plays a bigger role in our lives that you can imagine, in school, work even on social media!

A website that I love for purchasing books is called Book Depository. They cater for nearly all books of all genres for unbeatable prices and free shipping worldwide! I highly recommend browsing through their amazing selection. 

1. Greatest Guide to Green Living by Lynne Garner. This book aims to give you tips to live a greener lifestyle in your home, work and on holiday. I think it's crucial we take care of planet Earth as it's not ours. We are simply stewards trying to make it better for the next generation. 
2. Healthy Feasts by Joy Skipper. The author shares recipes ranging from seafood to snacks. Each dish is illustrated in three ways. You choose either a 30, 20 or 10 minute recipe. I love trying out new recipes so expect a lot of food posts on my blog and Instagram.
3. The China Study by Thomas M. and Colin Campbell. These doctors conducted a study on the relationship between diet and disease. It is one of the most comprehensive studies ever conducted on nutrition. It gives an insightful message to those suffering from cancer, heart disease, obesity, diabetes etc. 
4. Love Yourself and Heal Your Life by Louise Hay. This is a workbook about change in all areas of your life i.e health, fears, addictive behaviours etc. I'm a big believer in self reflection, if you cannot pinpoint the problem it cannot be solved! 
5. Food for Fitness: How to eat for maximum performance by Anita Bean. This nutrition guide and recipe book is designed to bust all of the food myths concerning working out. When it comes to performing in a sport it's crucial that you get the right information from the right source. 
6. Make your own rules diet by Tara Stiles. Tara hopes to bring easy ways to practice yoga, meditation and healthy food into our lives. I'm a student and I get stressed at times and I find it very hard to keep calm and carry on. Hopefully this book encourages me to adopt these healthy habits. 

P.S if you click on the titled books above it will link you to Book Depository where you can purchase it. 

Would you like me to review any of these books?
Have you heard of any of these books? 
What genre of books do you like? 

"Never trust anyone who has not brought a book with them" -Lemony Snicket

What I Ate Wednesday #6

Happy Wednesday! Hope you are having a great day. What did you eat today? 

Throughout the day I consumed water and tea!

***Breakfast*** 

 5 medium oat pancakes drizzled with agave nectar.

***Snack*** 

Green smoothie. (recipe)

***Lunch***

Chicken and Veg soup. (store bought) 

***Dinner***

Roast potatoes with stuffed turkey, brussel sprouts, parsnips drizzled with gravy.

"No man in the world has more courage than the man who can stop eating after one peanut." -Channing Pollock

Healthy Valentine's Day Breakfast Recipes

These two recipes are inspired by Valentine's Day. Enjoy!

Ingredients:

1 banana.

2 small eggs.

1/3 cup of oats.

Blueberries and honey to garnish.

Recipe:

Blend ingredients and place onto lightly oiled saucepan (olive oil) at gas mark 4. Use heart shaped mould to create heart pancakes, remove mould and flip after a minute. Continue with remaining batter. 

Ingredients:

2 eggs.
Brown bread.
Hummus.

Recipe:

Crack open an egg in heart shaped mould on a lightly oiled saucepan at gas mark 7. Season with salt and pepper. After a minute remove mould and flip. Toast bread for 2 minutes and use hummus as your condiment. 

That's the end of my Valentine's Day 2015 series. Click here for my last post. I hope you all have a happy and healthy Valentine's Day! 

"Love is patient, love is kind. It does not envy, it does not boast. It is not proud" - 1st Corinthians 13:4

What I Ate Wednesday #4

Hey everyone! Happy Wednesday, I really hope you enjoy these posts. What did you eat today?

I drank water and tea throughout the day!

***Breakfast***

Oatmeal with banana, chia seeds and peanut butter.

***Lunch***

Strawberry Smoothie.

***Pre-workout snack***

Two slices of brown soda bread with peanut butter and raisins.

***Post workout (dinner)***

Mash potatoes with stuffed turkey and carrots and parsnips.

***Workout of the day***

Gym work (leg day)

"Shipping is a terrible thing to do to veg, they probably get jet-lagged just like people" -Elizabeth Berry

The Alchemy Juice Co.

Hey guys, I decided to do a lifestyle post today! Yesterday I attended a nut milk demo hosted by Susan Jane White in The Alchemy Juice Co. Susan is an Irish nutritional cook and the author of The Extra Virgin Kitchen, she's also a Sunday Independent food columnist. She demonstrated making your own nut milk by blending almonds and cashews. They both tasted amazing. She has such a lovely personality and is very knowledgeable about health. 

It was my first time visiting Alchemy. I met the owner Domini and she was so kind. The staff are all so approachable and friendly you'll feel right at home.The place is super clean and the environment is chilled. They have a great menu offering juices, smoothies, teas and coffees, baked goods, salads, soups and healthy snacks.

I tried their juices and they tasted amazing. My favourite was the carrot and ginger. It was sweet to taste yet super nutritious. I really like the fact that you can walk in and eat without having endless nutritious facts shoved down your throat. They cater for veggies, vegans, coeliacs, ketogenics, dairy free, sugar free and paleo individuals.



Their products aren't cheap, but for the price you pay it is worth it. I'm a huge believer in investing in your health now to prevent paying medical costs when your older. If you are ever in the Dublin area, Alchemy is located on the 2nd floor of BT2 on Grafton Street. 

"It would be nice if the Food and Drug Administration stopped issuing warnings about toxic substances and just gave me the names of one or two things still safe to eat." -Robert Fuoss

What I Ate Wednesday #3 Cheat Day Edition

We are all human and have cravings. I highly recommend taking a day or two out of the week to eat what you desire. It should totally be a guilt-free day. We need to remember

that depriving yourself will only result in instant gratification rather than long term satisfaction.

As always I consume water and (peppermint) tea throughout the day

***Breakfast***

Cocopops "copters" with almond milk.

***Lunch***

Raspberry Smoothie with baked chips and breaded cod.

***Snack***

Bowl of galia melon.

.
***Dinner***


Sweet Chili Chicken Pizza.


"Vegetables are a must on a diet. I suggest carrot cake, courgette bread and pumpkin pie." -Jim Davis

What I Ate Wednesday #2

I'm going to try and publish these type of posts every Wednesday. I love food photography and from the feedback I receive you all find it motivating to eat cleaner. If I get the opportunity to inspire people then my life goals are complete. It is literally the best feeling in the world! 

During the day I consumed water and tea!

***Breakfast*** 

700ml green smoothie. (recipe)

***Lunch*** 

3 eggs and 1 avocado fried in coconut oil.

***Pre-Workout Snack*** 

2 slices of brown bread with almond butter and banana.

***Workout of the Day*** 

45 min jog and 10 minute abs

***Post- Workout Snack (Dinner)***

Brown fried rice with veg and salmon.

"Health and intellect are the two blessings of life" -Menander

Smoothie Sunday #3

There's been so much hype lately over green smoothies and their benefits so I decided to share my favourite recipe with you.

You might find it quite bitter eaten raw which is why I use mango, kiwi and/or banana to sweeten.

Ingredients

1. Handful of kale.
2. Handful of frozen mangoes.
3. 1 pear.
4. 1 kiwi.
5. 1 banana.
6. 1 cup of coconut water/ regular H20.

Recipe

Chop up all ingredients and blend until desired consistency. Feel free to modify accordingly.

The reason why green smoothies are given so much hype is because of the green superfood. In this recipe it's kale, a green vegetable low in calories, high in fibre and zero fat. It contains more iron than beef. It can lower cholesterol levels. It is high in vitamin K thus protecting us from various cancers. It's a great detox food that's included in many juice cleanses. There are a lot of benefits to this superfood if it's eaten raw. 

Do you make green smoothies? Have you ever tried kale? Will you be trying this out?

"The more colorful the food, the better. I try to add color to my diet, which means vegetables and fruits."

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

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"

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

                                                                           -

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. 

Breakfast;

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. 

Pre-workout;

Three multigrain rice cakes with peanut butter and chia seeds.

Post-workout;

Chocolate protein powder, banana and almond milk smoothie.

Lunch;

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

Dinner;

Brown rice with soy sauce, salmon and vegetables.

Drinks;

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

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 cancer.gov) 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! 

References:

http://nutritionstudies.org

http://www.cancer.gov/cancertopics/factsheet/Risk/cooked-meats

www.healthygrocerygirl.com

BIO:

Megan Roosevelt is a plant-based Registered and Licensed Dietitian as well as the founder and CEO of healthygrocerygirl.com. 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

w. healthygrocerygirl.com

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