Super Foods...Buzz Foods...The Low Down

January is a month that everyone begins fad diets to try and get back into shape ready for the Summer beach holidays...It is also a time when the words Super Food and Buzz Food pop up everywhere!

But what does "super food" mean?

I tend to use the phrase super food very loosely as I believe it is simply a marketing tool for the foods which come under this supposed umbrella. The foods are simply healthy and nutritious and can be used many different ways. 

What foods are "Super Foods"?

Chia Seeds

A member of the mint family and are the seeds of the Chia Plant. These seeds are a high source of fibre and protein, the contain omega-3 which is "super" for brain productivity. So for those of you with hard working jobs, or someone who is studying for exams then Chia Seeds could be the super food for you. 

How to use them: Chia seeds swell when soaked, so adding them into a pot with some coconut milk blended with a banana (leaving for 2 hours to soak) will give you a super tasty and healthy banana and coconut chia pudding.

Avocado

This is possibly my favourite of the lot. Avocados are great as they contain high amounts of Vitamin E which is good for keeping the skin healthy and glowing. This creamy fruit is also packed with essential fats that are important for our hearts. Eating Avocados can lower cholesterol, contributing to lowering the risk of developing heart disease. 

How to eat them: These can be eaten on toast with a poached egg, in salads or you could try making some homemade Guccamole.

Maca 

Maca is a root that belongs to the radish family and is avalible in powder form. Maca is rich in vitamins B, C and E and also provides plenty of Zinc, Calcium and Magnesium. Consuming Maca can increase energy levels and also stamina. Many athletes consume Maca as it has shown to improve overall performance. 

How to use: You can add Maca into a protein ball recipe or simply add a tea spoon into a smoothie.

Cacao Nibs

The middle part of the cocoa bean. Put simply Cacao is chocolate in its natural form, they contain no sugar ot preservatives and are high in antioxidants as well as fibre, magnesium and potassium all of which contribute to reducing the risk of high blood pressure, stroke and heart disease. 

How to eat them: Raw with porridge or natural greek yoghurt or swap with chocolate chips in baking.

Quinoa

A wheat free alternative pronouced "keen-wa". With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. It also possesses good levels of several B vitamins, vitamin E and dietary fibre. 
How to eat: Can be cooked similarly to rice but can also be toasted and used to make and incredible healthy and nutritious base to a salad.

You can get all of these products from most health stores or supermarkets, buywholefoods online is also a great website to order all from one place.

5 Step Guide | Set your 2016 Goals

Setting Goals is a really good way to make sure you get the most out of your year, but sometimes they can become lost and forgotten about amongst the other obstacles life throws at us even if these are positive ones. To help you reach your goals this year, I have come up with a 5 Step Guide to help you on your way!


1. 1,2,3...Scribble!
Grab yourself a piece of paper and a pen and write down everything you want to do in 2016. Don't tell yourself that something is too big to achieve, just write it down.
These goals can be about anything, fitness related, travel or jobs. Literally anything!


2. Pick Your Top 3
Have a good look at your list and pick out the 3 that excite you most. The ones that really make you smile just thinking about it and inspire you the most.


3. Get Emotional
It sounds silly I know, but trust me. If you have an emotional connection with these goals, they will really keep you motivated and help you to progress towards reaching them.
With your top 3 goals, write them down on a fresh piece of paper and write why you chose them and why you want to achieve them.


4. Set a Date
Just like setting a wedding date! It needs to be realistic; give yourself a realistic time frame in which your going to achieve your goal.
If it is a long term goal, then set realistic milestones to hit along the way to help you stay on track.


5. 3,2,1 Action!
Whatever your goal may be you need to have a plan! What are you going to do to ensure you achieve and reach your goal? For each goal write down the actions you will need to take. These can be daily, weekly, monthly actions just as long as they help to reach the end target! And don't forget, if you question whether you can achieve this goal alone, then it is ok to ask for help.


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I Hope this guide has helped you on your way to a great 2016! Remember NO GOAL IS TOO BIG!!


I love hearing feedback from my readers, so if you fancy sharing your thoughts or even your goals that you have come up with after using my guide then I'd love to hear what you have come up with!


Please feel free to comment on this post or send me an email on jessica_henry@icloud.com

Frankie Says Relax

Stress is becoming more apparent in daily lives than ever before, especially around this time of year. Longer working hours, approaching deadlines and exams and social pressures are consistently putting us under pressure. Since graduating and starting a business stress has been more noticeable in my day to day life. As a result of this I have taken it upon myself to look at the best ways to help de-stress and relax during this festive period:

I read a post by Zanna Van Dijk who is a fitness inspiration of and took on board some of here thoughts and have given them ago myself and made them a little more suited to my lifestyle.

Relaxation should be part of your routine

For people who know me, I am someone that can’t do something at 10mph its always go go go. I have recently found myself feeling more tired and having a lack of energy. I have now realised that adding in a spot of relaxation to my day could help me feel a lot better. I recently read an article that suggests taking as little as 10 minutes per day to meditate, can help you control stress, decrease anxiety and also help to improve cardiovascular health. As a result of this I feel refreshed and I can work and train more effectively. 

Something that has be recommended that I haven’t yet tried is adult colouring books. Bringing out the inner child, grabbing some pencils and pens and sitting down and doing some colouring in. It makes you concentrate the mind on something else which is easy and relaxing to complete allowing you to forget about your daily stress. I think it is definitely worth the try.

Disconnect and get outdoors

In this day and age everyone has some form of technology attached to them, whether that’s a smart phone tablet or laptop. Taking timeout from social media and endlessly scrolling down news feeds can help us “connect” with those people around and also the surrounding environments. As a surfer my favourite place is the beach and its somewhere I can go to forget about all my worries. Whether its going in the water for a surf or simply taking my new puppy for walk across the sand it, clears my head completely and the fact that you can’t get any signal let alone 3G makes it even better!

Socialise

So many people these days are working until 9 or 10 in the evening, coming home and literally going straight to bed ready to wake up at 6am the following morning. Taking some time out to catch up with friends in person over a drink, meal or walk and NOT social media gives a much more positive aspect to your day. As it is almost Christmas a lot of my school friends are now coming back from University for the holidays and its the perfect time to catch up after being away from each other since summer. So schedule in a meal sit down and have a good laugh to chill yourself out! and make sure you avoid talking about work!

Jess x

10 Ways to Stay Healthy this Christmas

Christmas is only 9 days away!! I know, crazy right?! Of course with Christmas comes the endless amounts of mince pies, mulled wine and lots of other delicious treats. And of course the most important part enjoying the festivities with family, catching up with friends and enjoying some romantic walks on the beach or in the countryside with your loved one.
However this doesn't mean you have to unwind all the hard work you have been putting in throughout the year, so I have come up with 10 ways you can stay healthy this Christmas and still be able to enjoy yourself too, it's just all about BALANCE.


1. Indulge in The Very Best
Only indulge in the very best of your mum's, nan's or aunties chocolate specials, rather than all the cheap chocolates you don't really enjoy and are simply eating and consuming calories because they are sat in front of you. By doing this you change the mind set of deprivation and focus on one of satisfaction.

2. Buffet Brain
Now lets be realistic about this...Everyone of us is going to be faced with a festive buffet at some point over the holidays. But rather than filling your plate with complete rubbish try and fill it with foods that hold nutritional value.
A sneaky trick for those of you holding a buffet: rather than buying dips why not make your own guacamole and salsa? Its quick a simple and 100 times healthier for you. You can also make your own chicken skewers with roasted veg.

3.Stay Hydrated
With Christmas comes champagne, prosecco, baileys and many other alcoholic beverages so it is even more important to stay hydrated. It is recommended that for every alcoholic drink you consume you should drink 1 pint of water in between. Also drinking before every meal will help you feel fuller and therefore reducing the possibility of over eating.

4. Workout in the Morning
So no one really wants to go to the gym in the middle of the day when everyone else is at home enjoying some sort game or other activity families get up to over Christmas. The best kind of workouts can be completed at home and only have to be between 10-30 minutes to be effective. Some simple HIIT (High Intensity Interval Training) exercises first thing can set you up for the day and if any spontaneous plans crop up you know you're not going miss out.

5. Get Outdoors
Completing a morning workout doesn't have to be the only way you stay active over the holidays. Get outdoors on a long walk and aim to move your body everyday. An added extra of getting yourself out is that you will get and added dose of Vitamin D making you feel more alert and less sluggish.

6. Pre Party Prep (eating is not cheating)
If you're heading on a big night out don't be tempted to skip a meal to try and save calories as you will starve yourself of the valuable nutrients your body will need to detoxify the day after.
Top Tip: aim to eat a well balanced meal a few hours before heading out

7. Winter Proof Yourself
The winter is always full of people walking around full of colds. Winter proof yourself by supporting your immune system and giving it a boost with these spices: turmeric, garlic, chilli and ginger. These will also make your food taste incredible. Why not try an make a flavoursome chicken curry using at least 2 of the above ingredients. Click here for a recipe

8. Alcoholic Choices
Alcohol = empty calories. If you are going to be drinking then sticking to spirits is better (calorie wise) then having wines and beers. The mixers are the main culprit for high sugar and calories, so instead of having diet coke, coke, lemonade or fruit juices try soda water or slimline tonic.

9. Take Care of Your Skin
Winter is a time that can be harsh on the skin due to the cold air outside and the central heating inside drying it out. To avoid the skin feeling dry ensure to moisturise daily, or try using coconut oil which helps your skin feel soft as it is full of vitamin E and healthy fats. Rub it into your face and body or put some in a bath to soak in.

10.Spend Time Doing What Makes You Happy
Whatever it is you decide to get up to this Christmas, be it a long walk, reading a book next to the log fire, catching up with friends or spending quality time with loved ones remember to enjoy yourself and do something that makes you happy.

Merry Christmas and Happy New Year


Jess x

I love chocolate...doesn't everyone?

I love chocolate!...Well doesnt everyone?

However the amount of chemicals and general rubbish that goes into the majority of our favourite chocolate bars is seriously high and is therefore awful for our body's.

Un-natural ingredients can cause inflammation and stress to our internal systems and the health of this is just as importnant as your general health.

RAW CACAO is one of the best beauty foods. It is packed with anti-oxidents and contains powerful phytochemicals (chemical compounds that occur naturally in plants) which prevent wrinkle formation.

It helps to protect the skin from UV damage, whilst boosting skin hydration and reducing redness. It also helps to circulate blood flow and as a result of which increase circulation of nutrients and oxygen supply to the body.

Raw Cacao is one of the best natural magnesium containing foods to add to your diet to help calm the Central Nervous System (CNS) and regulate heart rate. This helps in recovery after a hard training session!

Not only is cacao rich in magnesium but it is also contains a mineral which is essential for strong hair and nails and also clear healthy skin. It is a feel good food which raises serotonin and endorphins in the brain which increases and indivudals happiness.

Get your chocolate fix with these RAW SALTED CARAMEL SHORTBREADS (pictured above)

Ingredients

Top Layer (Chocolate topping)

6 Tbsp melted coconut oil

3 Tbsp cacao (where to buy listed at bottom)

3 Tbsp maple syrup

2 drops vanilla extract

Caramel Layer

1 cup Cashew nuts

1 cup pitted dates

4-7 Tbsp hot water

0.5 Tbsp vanilla extract

0.5 Tbsp sea salt

Short Bread Layer

4 Tbsp unsweeted desicated coconut

5 Tbsp oats

1 scoop vanilla whey protein (optional)

1 Tbsp powdered stevia (where to buy listed at bottom)

2 Tbsp coconut oil

Directions

1. Put the dates and the cashews into soak in some warm water and leave to one side.

2. Place all bottom layer ingredients in a blender and wizz up for around 3 minutes until all ingredients are combined. 

3. Get a shallow dish and press the bottom layer evenly into the bottom of the dish and place to one side.

4. Drain the cashews and dates and place in the blender with the vanilla and salt. Blend until a smooth consistency is reached. You may want to keep adding some hot water for a less thick caramel.

5. Once the caramel is smooth and delicious. Pour over the first layer in the dish and leave to one side.

6. To make the chocolate. Combine the melted coconut oil, cacao, maple syrup and vanilla in a bowl and stir until combined. 

7. Pour the chocolate over the caramel layer and place the dish into the freezer for a minimum of two hours. (I recommend leaving over night if you can wait that long!)

8. Enjoy this little slice of heaven!

Where to buy ingredients:

Raw Cacao

Powdered Stevia  (Truvia can be bought and most supermarkets)

Coconut Oil (Coconut oil is now easily available and most supermarkets)