Healthy Pancake Recipe

Hey everyone, I'm back with a healthy pancake recipe that tastes delicious.

Yields 6 pancakes

Ingredients

• 2 eggs
• 2 tbsp of greek yoghurt
• 2 tbsp of wholemeal flour
• 4 tbsp of milk of your choice
• 1/2 tsp of baking powder
• 1 tbsp of sweetner of your choice

Recipe

• Mix all ingredients together using a fork and let it sit for 30 minutes/overnight. The batter becomes more thicker and flufflier.
• Pour onto medium heat saucepan and flip after a minute. 
• Top with your favourite toppings. 

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"

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

My Current Tea Favourites

Hey everyone! So I got the opportunity to try out a selection of Bewley's Speciality Teas. I really enjoyed sampling the variety of teas and receiving great health benefits in return. I never use to like drinking tea but with the range of flavours it's hard to resist.

My favourite was the Rooibos Blood Orange herbal tea. It's known for antioxidant properties. Antioxidants prevent types of cell damage leading to cancer etc. They are caffeine free and is scented with Blood Orange for its sweet tangy taste and vibrant colour. 

A close runner up would have to be the Pure White Tea with cranberry. It was my first time trying white tea so I didn't know what to expect. White tea is a premium quality tea that is produced in limited quantities in select locations globally I was quite glad that Bewleys stocked them. The cranberry pieces complemented the tea well adding a fruity taste and pleasant aroma.

I really enjoyed the Peppermint herbal tea as it gave a cooling and calming effect. It has such a refreshing taste and really helps to improve my alertness while studying. I highly recommend it for students!

The Pure Camomile tea was perfect for those days I came home from a long day at school. It helped me to relax and unwind. It also had a great calming effect for days I was feeling a bit tense. 

Finally the Pure Green Tea Sencha tea was quite nice. It didn't have a distinct taste as I drink green tea every day. I liked it but the difference was minor in comparison to the original blend of green tea. 

Do you drink tea? What are your favourite kinds to drink? Have you tried Bewley's tea?

Bewley's Specialty Teas can be purchased at their cafes in Arnotts and George's Street. 

"A woman is like a tea bag, you can't tell how strong she is until you put her in hot water" -Eleanor Roosevelt

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

Running 101

Running is a very popular exercise as it's not only beneficial to your entire body but your mind. It's also free and requires little to no skill. Meet Alex a 15 year old Irish Runner.

• When and why did you take up running?

I started running in a club when I was 11 because my older brother trained there and I thought it would be fun.

• What has your experience been like with running so far?

My experiences with running have been very good in the past, runners are far nicer and 

friendlier than cyclists, triathletes and swimmers from what I can see.

• Is it as hard as everyone thinks it is?

It mostly isn't as hard as people think it is some people just say that as an excuse for being lazy, although it does require consistent training. the hardest part is actually going out to run..The running itself is fun, but to actually motivate yourself to go outside and do it especially in bad weather is the hardest part.

• What would you recommend for those who want to start running?

I'd recommend people who want to start running to go to their nearest club with some friends, You'll enjoy going down to it if your friends are there too. Also enter races and competitions because you need to race to improve.

• Alex's Achievements

7K All-Ireland Champion

7th in British and Irish Mountain running championships

I find having a good pair of earphones takes my mind off running. Click here for my review on the best pair for exercising.

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that." -Fred Lebow, NYC marathon co-founder.

What I Ate Wednesday #5

Hey everyone! Hope your day has been going well. 

I drank fruit infused water and tea throughout the day! 

***Breakfast***

Porridge topped with sliced bananas, blueberries, dried fruit and linseeds.

***Pre-workout***

Rye crispbread with mashed banana and dried fruit and chia seeds.

***Workout***

Abs, arms and lower back. (Strength training)

***Post-workout***

Kale and quinoa stir fry with veg and sunny side up egg.

***Dinner***

Turkey burger on whole wheat english muffin and sweet potato chips served with side salad.

"To avoid criticism, say nothing do nothing be nothing" -Aristotle

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

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

The Best Headphones for Exercising

Have you ever gotten that feeling when you are really into your workout then suddenly, you are interrupted by the tangling up of a wire or the falling out of an ear bud? I don't know about you but music plays a huge part in the performance of my workouts. It takes my mind off of the challenging task at hand. I was in search for earphones designed for working out. I came across the Motorola S305. These are the best headphone for exercising! 

1. It's wireless, say bye bye to annoying chords.
2. It's extremely lightweight and comfortable.
3. The sound quality is on point.
4. It operates via bluetooth so you can make hands free calls.
5. It works with all devices containing bluetooth.
6. You can control your music from the headset e.g track and volume controls.
7. It's relatively affordable.

I started using this in November 2014 and my workouts have transformed dramatically. This is particularly useful during lifting as it's wireless. The only negative thing really is that it's not sweat proof so if you sweat a lot around your hairline it can get irritating but you just need to re adjust it. I also ordered it from the U.S so I had to get an adapter to charge it. 

I highly recommend investing in a decent pair or wireless headphones like these as it can change your workout for the better. I use Spotify during my workouts! 

Do you listen to music during your workout? What kind of music do you like?

"Music is the poetry of the air"-Richter

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

Free Online Personal Training

Hey guys, I got the opportunity to review an Online Personal Trainer a while ago. Her name was Becky and she was my first PT! She was really understanding and super encouraging. Firstly we had a Skype interview about my goals and current routine. She then devised a personalised workout plan that was straight forward yet challenging. We also had check-ins weekly. 







Initially I didn't think it would be as effective as a physical PT. I trialed the bonus membership so I had to report back to her weekly which encouraged me to complete my plan having given my all. Click here to read Becky's Success Stories.

My goal was to tone and strengthen my body, particularly the legs and my core. After the month my legs felt stronger and my core was tighter. Overall I felt much more confident in working out because Becky was my accountability coach. Incase you aren't sure what the exercise is she has video demos on her website.

Online Personal Training is a fantastic idea as people are busy with work, school, family etc... Working out in the comfort of your own home is so practical. Becky will not let you down. She is offering a 1-month FREE trial of online Personal Training. Click here.

Becky's Website, Twitter, Facebook Page 

"Don't fake it, make it"

Where is the Best Place to Work Out?

Many people think the gym is the only place to workout. You can work out anywhere anytime!

• Gym?
• Pool?
• Outside?
• In the comfort of your own home? 

It's a trick question really, Wherever you have access to! I like to train at home, gym, outside and on the basketball court. Home workouts work well on rainy days but I do enjoy my fresh air. 

Have you visited your local park?

The main reason I wrote this post was because there are a lot of people who are scared of exercising outside. The truth about it is that nobody really cares. When you see people running outside, you never really say "OMG who does she think she is exercising". Think of it this way, no matter how slow you think you are, you are always lapping the people on the couch!

There is also this awesome FREE app called PumpUp available on IOS and Android. You can devise a workout depending on how much time and what equipment you have. They also have an online community where you can track/share your progress and get motivated! Everyone is super supportive and it's such a welcoming environment. It's like a Fitness Instagram. Follow me @Jennooos. 

Hope this motivates you to jump start your New Years Resolution! Please go ahead and like my Facebook Page if you haven't already! 

"Excuses don't burn calories" 

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"

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

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