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" 

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"

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?

Health and Fitness Update #1

Hey everyone, hope your week has been going well. I decided to try out this new series where I share my journey with you all. This is to motivate you and I to take care of our bodies from the inside out. 

My tank is from Six3Collective. Use the discount code JENNOS to get 10% off at checkout!

My Goals

1. To have greater ab definition by April 30th 2015. I'll need to consume more fresh fruits and veg with 90% of my meals and drink at least 2 litres of water daily. I should do ab workouts everyday for at least 5 minutes. 
2. Do 20 push-ups by April 30th 2015. Unfortunately I haven't got good upper body strength. In order to improve I need to practice doing 5 in the morning and evening. 
3. Start growing organic vegetables by April 30th 2015. Organic eating is costly. By growing your own veg you are saving money and becoming more self-sufficient! I need a propagator and 6 grow bags to begin. 

So that's all of my health related goals! Leave a comment down below what your goals are and do you have any tips on how to achieve mine?

"Goals are the fuel in the furnace of achievement" -Brian Tracy

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

Smoothie Sunday #4 Valentine's Day Edition

Hey everyone! I hope you are all well and good. Unfortunately I was sick during the week. I feel better now, so I am really excited to be back blogging. 

So it's that time in February again. People either love or hate Valentine's day. Personally I think it's a fantastic holiday were people can place loved ones at forefront of their minds. It's also the day where chocolates are given and Ben and Jerry's are half price. If you are planning on stocking up on ice-cream and sitting in front of the TV Saturday night, you should try something different, and by that I mean something healthier. 

Today I am going to share a recipe with you that will naturally satisfy your sweet tooth cravings. The key ingredient in this recipe are raspberries, blackberries and strawberries. These are citrus fruits high in vitamin C. When you eat natural whole foods you will feel better from the inside out I promise you! 

Ingredients:

Small handful of mixed berries. (fresh or frozen)
1 chopped banana.
2 tablespoons of natural yoghurt.
5 tablespoons of coconut water.
1/2 a teaspoon of vanilla extract. 
Ice cubes.
Dessicated coconut and raspberries to garnish. (optional)

Method:

Blend all the ingredients together. All blenders are different so modify it to suit your desired consistency. 

"Whoever does not love does not know God, for God is love" -1st John 4:8 

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

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

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."

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" 

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

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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