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6 Post Work Out Meals

It is so Important to fuel your body correctly when exerting. I see far too many women starve themselves and this is not healthy. When you have spent time doing rigorous exercise you release free radicals which damage the body making you age. It is therefore important that you nourish your body with plenty of antioxidants and nutrients. These six meals are healthy and simple to make.

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Steamed Broccoli and Baked Salmon

Ingredients

A handful of tender stem broccoli

1 salmon fillet

Season the salmon with olive oil, himalayan salt and pepper and place in a preheated oven at 180C and cook for about 20 minutes. Oven times will vary according to different ovens. While the salmon is cooking place the broccoli in the steamer and steam for 15 minutes. Serve on a plate drizzling them with olive oil and tamari and enjoy with the salmon.

 

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Lentil and Sweet Potato Salad

Ingredients

400g Lentils – organic tinned or you can soak them overnight

1 small sweet potato peeled and boiled

1 garlic clove chopped finely

2 spring onions chopped finely

10 cherry tomatoes

A handful of parsley

A handful of coriander

A tablespoon of mixed seeds (pumpkin, sunflower and sesame)

2 tablespoons of olive oil

1/2 a teaspoon of bouillon powder

ginger finely chopped

Salt and pepper to season

For the dressing

Olive oil and tamari

If using lentils that you have soaked overnight place in a pan of water with the bouillon powder on low heat and cook for 30 minutes. Once cooked you can sauté them. If you are using tinned lentils you can place them directly in the pan with the olive oil, garlic, spring onion, ginger and parsley. Add two tablespoons of water and sauté for 5 minutes. Once ready set to the side and allow to cool. Once cooled you can add the sweet potato cut into small pieces, cherry tomatoes, coriander and mixed seeds. You can eat this salad warm or cold. Add olive oil and tamari and enjoy.

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Quinoa Chocolate Pancakes

Ingredients

2 tablespoons of quinoa flour

1 tablespoon of raw cacao powder

1/2 banana

1\4 teaspoon of baking powder

2 eggs

1 teaspoon of chia seeds

100ml of water

1-2 teaspoons of sweetener of your choice ( I have mine without but depends how sweet you like your pancakes. You can use xylitol or raw honey)

For the topping

Strawberries, banana and raw cacao nibs

Mix dry and wet ingredients separately then combine together and whisk. Grease a non stick pan with some coconut oil and heat over medium heat. When using banana in your pancakes you want t keep them small otherwise they will end up all mushy. Place two pastry rings or egg rings in the middle of the pan and pour the batter in. Once bubbles start forming remove the rings and flip over. You should cook the pancakes for 2-3 minutes on each side. Serve with fruit of your choice, coconut chips and raw cacao nibs.

 

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Spirulina Smoothie

Ingredients

1 banana

1/2 avocado

2 dates

1 cup of almond milk

1 tablespoon of raw cacao powder

1 tablespoon of almond butter

1 heaped teaspoon of spirulina powder ( spirulina is a blue green algae rich in protein, B12, iron and magnesium)

For the topping:

Bee pollen

Strawberries

raw cacao nibs

Place all the smoothie ingredients in the blender and blend until lovely and smooth. You can add ice. Pour into a glass and add been pollen, strawberries and raw cacao nibs on top.

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Omelette with Sautéed Mushroom

2 organic eggs

A handful of parsley finely chopped

I punnet of champignon mushrooms finely chopped

Olive oil

Cayenne pepper

1 garlic cloves

Sautee’ the mushrooms in olive oil, garlic and cayenne pepper and set to the side. Grease a non stick pan and place on medium heat. Beat two organic eggs add salt and pepper and pour in the pan. Should take the omelette about 3 minutes to cook. Once cooked lift one side and flip it over. Serve with the mushrooms and sprinkle parsley on top.

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Quinoa with Sautéed Spinach and a Poached Egg

Ingredients

1 small cup of cooked quinoa

Spinach

1 organic egg

1 garlic clove

cayenne pepper

Himalayan salt

Sautee’ the spinach in olive oil, garlic and cayenne pepper or chilli peppers. Put a generous amount of spinach as they tend to shrink when cooked. To make the poached egg place a pot of water on medium heat. There should be enough water to cover the egg. When the water is boiling add some white vinegar to the water, lower the heat slightly and place the egg in the water. I normally crack my egg in a small glass and then pour it in the water. Cook for 3 minutes then take the egg with a spoon and place it on a plate with some tissue paper to absorb the water, Place the egg on top of the quinoa and spinach and season to your liking.

 

 

 

 

 

 

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Orange, Pomegranate and Walnut Salad

This is a very simple but refreshing salad perfect for summer. The orange and pomegranate give it that tangy flavour. You can use this salad as a side salad or eat it on its own.

Ingredients

A handful of baby leaf salad

1 orange peeled and cut into sections

A handful of pomegranate seeds

Walnuts

Place all the ingredients into a bowl or plate. To cut the orange remove the top and bottom with a sharp knife, score the orange with your knife cutting deep enough to go through the peel. Remove the peel and then divide the orange in sections and place in the salad. Season to your liking and enjoy!

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Fruit Salad

This fruit salad can be eaten for breakfast or as a side dish. It has fruit, salad leaves and carrots making it fresh and ideal for the summer. It is super easy and quick to make.

Ingredients

A handful of rucola

1 small carrot peeled and spiralised

A handful of strawberries washed and cut in half

A slice of melon chopped into small pieces

A slice of pineapple chopped into small pieces

A slice of watermelon chopped into small pieces

3 radishes thinly slices

Olive oil

Apple cider vinegar

Himalayan salt and pepper

Optional

A handful of blueberries

Place all the ingredients in a bowl and season to your liking and enjoy!

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Mini Coconut Chocolate Magnums

These coconut chocolate magnums are absolutely delicious and perfect for the warm weather. Coconut seems to be my favourite flavour. I used Silkomart silicone open moulds for this recipe, You can find these moulds on amazon. I used the mini ones.

Ingredients

1 can of coconut milk (400ml) or coconut cream

2 tablespoons of coyo coconut yoghurt

1 tablespoon of coconut flakes (make sure they are refined sugar free)

2 tablespoons of xylitol or any natural sweetener of your choice

1/4 of a teaspoon of guar gum (this keeps it more creamy and less watery)

1 -2 big bars of dark chocolate

Crushed pistachio nuts

Start by melting the dark chocolate on a bain marie or place the chocolate in a heat proof bowl and place it on top of a pan filled with a little water. Make sure the bottom of the bowl does not touch the water. Place on medium heat and the chocolate will start to melt. Once melted take out your moulds and start pouring in the chocolate. Not too much as you will then have to put the coconut ice cream inside. For the sides it is best to get a pasty brush and brush the chocolate on the sides. Some of your  moulds you will not want to fill with chocolate as  you will be dipping them half in the chocolate and sprinkling with pistachio nuts. Place in the freezer for 10 minutes. Take out and brush some more chocolate on the sides and place back in the freezer for another 10 minutes.

While you are waiting for the chocolate to set place all the ingredients except the pistachio nuts into your blender and blend until lovely and smooth. Taste to see if you want to use more sweetener. I personally do not have a sweet tooth so I do not like my desserts too sweet.

Take out the moulds. When using these moulds if the mixture is too runny you must place the sticks inside the moulds before pouring. This will prevent the mixture from overflowing. It happened to me the first time. If for future lollies you are using a thicker mixture you can put the stick in last. Once inserted your lolly sticks start pouring your coconut ice cream remembering to leave a little space for the chocolate you will be pouring later. Place in the freezer for and hour or until they are not runny. Take out and pour the chocolate and place back in the freezer. After 5 hours they should be ready. I usually prepare mine the night before or early morning and enjoy them in the afternoon. Once ready take out the coconut ones that are not covered in chocolate and coat them half way down with chocolate and sprinkle with pistachio nuts. Place back in he freezer for 10 minutes. Once ready enjoy.

 

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5 Reasons to Strengthen Your Core

A strong core is the key to longevity and fitness. Your core affects all your movements. A strong core improves posture, balance, back pain and athletic performance. Working your core is much more than just looking good in a bikini. The good news is that you do not need any fancy equipment to work your core. You can do core exercises from the beauty of your own home. The core really is the centre of your body.

Protects your back

This is very important. How many of us after a workout or all day sitting at our desks end up with terrible back pain?! Working your core protects your back muscles and reduces pain. If you have a weak core it means that your back muscles will have to work harder thus placing a strain on your back. Working your core will also encourage spinal alignment and better balance helping you with certain yoga poses.

Enhances athletic performance

A strong core helps with all sports from tennis, football, running, golf etc. You need core strength to play a sport. If you have a strong core you can run for longer without your legs and arms getting tired. If you do a lot of squats or work with weights if you have a week core you will be placing all the pressure on your knees forcing them to be over worked. A strong core will protect your knees and joints. A strong core protects both your upper and lower body giving you the best results when doing any form of physical activity.

Protects during pregnancy

As mentioned before a strong core protects your back. During pregnancy as your baby bump grows it can place an enormous amount of pressure on your back causing pain. If you have strengthened your core before falling pregnant you will not experience this, also a strong core will help with labour too and will prevent the ab muscles from dividing into two which can happen during pregnancy.

Improves posture

A strong core will make you look taller and thinner and improve spinal alignment. If you spend hours sitting at your desk in front of a computer you will no doubt be compromising your back muscles and posture. It is important to take regular breaks. Exercises like yoga and pilates will help strengthen core muscles and improve posture.

Improves your everyday movement

A strong core is not only beneficial in sports but in your everyday life. It will help you when you have to lift something heavy in the house or carry heavy shopping bags. Holding a baby in your arms can place a strain on your back but with a strong core that will be easier.  Your core affects all your movements  which is why it is so important. A strong core will make all chores easier and keep you injury free.