Clean Raspberries Cookies

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What if I told you that these babies had;

No flour

No butter

No sugar

and tasted incredible!

You better believe it!

These heavenly little cookies will change your life!

A sweet, protein filled snack perfect for an afternoon treat!

Ingredients

  • 1 can of Chickpeas, drained
  • 3 Tablespoons of Nut butter (I used a mix of peanut and tahini)
  • 2 Tablespoons of Norbu (or sweetener of choice, honey, date syrup or maple syrup will work but calories won’t be as low)
  • 1 teaspoon of baking soda
  • 1 teaspoon of Vanilla
  • Raspberries

Combine all ingredients except raspberries in the food processor. Blend until well combined.

Will wet hands roll into small palm sized balls and place on lined baking tray.

Place 2-3 raspberries on each ball gently pushy down (to make a cookie shape).

Bake in the oven at 200 degrees celcius for 15 minutes.

And hey presto! Gooey, guilt-free, cookie goodness right at your finger tips!

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Sip it, Sip it Good!

My Top Tips for Keeping Hydrated All Year Round!

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So we all know that we need to drink at least 8 glasses of water a day to keep our system healthy, happy and hydrated….but how many of us actually do it?

Some of the main reasons people are not meeting their daily water intake is a) failing to pack and prepare a drink bottle and b) they don’t actually enjoy drinking water.

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Set yourself hourly reminders:

Either using the memo feature on your phone or downloading an app such as ‘Waterlogged’ to help spur you on and remind you to keep on sipping.

Set yourself a challenge:

I like to set myself a daily challenge, aiming to drink 4 refills of my bottle while I am at work to help keep my mind on the drink and to keep myself accountable.

Keep it handy:
Always bring water! Wherever I go I am sure to take my trusty water bottle with me. There is nothing worse than being stuck somewhere feeling parched with that oh so frustrating headache beginning to take charge. If you work at a desk always keep a glass or bottle handy while you work. To help you sip throughout the day.

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Style it up:

Ok so you are probably not going to want to carry around that old school sports bottle with the chewed lid or that scrunched up Mount Franklin bottle now are you? I recommend investing in a quality bottle that you can carry everywhere you go. I love this one from Made by Fressko. BPA free, inbuilt infuser for tea, roots and spices, stylish compact design and made from completely organic materials! There is no way I am leaving this bad boy behind!

Add some Flavour!

Here are some great summer flavours                       IMG_8182

that will motivate you to drink:

Infuse these fruity combinations overnight for the best effect.

  • Lemon & Ginger
  • Blueberries and mango
  • Watermelon and lime
  • Cranberries

Or put on the kettle and help beat the winter chill by enjoying a nice warm glass of infused water or tea;

  • Lemon & Ginger
  • Mint leaves
  • Apple Pie- sliced apple, ginger and cinnamon

A Cleaner Way to Cocktail

IMG_1520 Strawberry Daiquiri (low sugar)

– Squeeze fresh lime juice

1 shot vodka

– 3 strawberries

1/2 cup mineral water

– 1 tsp agave or natural sweetener of choice (optional)

Mix lime, vodka, agave, mineral water and strawberries in a blender. Pour into serving glass with chilled mineral water. Stir until combined. IMG_1671 Pina Colada

2 rings of fresh pineapple

1/2 cup of coconut water

1 shot of rum (white or dark)

– Squeeze of fresh lime juice

(optional – 2 Tablespoons of Coconut cream)

Juice or blend pineapple (I juiced mine so it wasn’t stringy), pour it into a glass. Separately blend coconut water, coconut cream, rum and lime. Once combined pour on top of pineapple mixture.

IMG_1672 Margarita (low sugar)

– 1 squeeze fresh lime juice

– 1 squeeze fresh lemon

– 1 tsp agave or natural sweetener of choice

– 1 shot of tequila

– 1/3 cup mineral water

Blend all ingredients with some ice and pour into a cocktail glass. IMG_1519 Vodka Cranberry (low sugar)

– Small handful of cranberries 

– 1 shot vodka – 3 mint leaves chopped

– 1/2 cup mineral water

– 1 tsp agave or sweetener of choice

Mix cranberries, vodka, mint and agave in a blender until well combined. Pour over ice along with some chilled mineral water. IMG_1669 Mai Tai

– 1/2 cup coconut water chilled

– 3 strawberries

– 2 rings of fresh pineapple  

– 1 shot spiced rum

Mix strawberries, rum and coconut water in blender, until well combined. Pour in glass. Juice or blend pineapple separately then pour on top of strawberry mixture. IMG_1674 Grape Freezer

– Small bunch of frozen grapes

1 squeeze fresh lemon juice

– 1 shot of vodka

– 1/3 cup of Mineral water

Mix grapes, lemon and vodka in a blender until well combined. Pour into a cocktail glass along with the mineral water.

Simple Spritzer: One of my favourite drinks is made simply with mineral water, vodka and fresh lemon. It is simple, cheap and low in sugar! Too spice it up a bit you can even add fresh fruit pieces i.e.. blueberries and raspberries.

Virgin cocktails can be made simply by omitting the alcohol. This would work best with the Mai Tai and the Pina Colada.

Safe and happy partying! Remember unwind but stay wise 🙂

My Top 5 Tips for ‘Achieving Balance’

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1. Efficiency is key

 If there is one thing I believe in it is “quality over quantity” particularly when it comes to training. There is no need to spend hours of your day working out. Thirty minutes MAX is all you need if you’re not afraid of a little intensity.

High Intensity Interval Training, Strength Circuits and Speed Based Cardio Workouts are my favourite ways to train. I love this type of training because it is a quick and effective way to boost your metabolism and condition your muscles without placing to much stress on your body!

This type of training works at such an intensity level that it sends your metabolism into overdrive due to an increase demand for oxygen consumption and energy in your muscular cells. So much so that you are still burning fat up to 48 hours after your workout! Pretty neat huh!

Train hard and train smart.


2. Variety

Interested in a new training technique, recipe or superfood? Give it a try! Trying new things will not only help keep you interested but it will also keep your body guessing.

Variety is important in a fitness program because it allows you to challenge your body on a consistent basis and overcome  the potential to ‘plateau’. A plateau happens when the body has become accustomed or used to doing the same repeated exercises over and over again . Spicing up your training regime or increasing your intensity will place new demands on the body, engage new muscles and in effect increase your metabolism.

The same goes for food! If you are eating the same foods at the same time everyday your body will begin to learn a pattern. As a result your metabolism will adapt by storing the consumed energy and fat and only burning what it knows it needs! You want keep your metabolism on it’s toes!


3. Lose the guilt

I find guilt to be one of the most detrimental things to a persons health. If you don’t workout or eat as healthy as you would have liked it is definitely not worth beating yourself up over. This can have far worst consequences to both your physical and emotional health.

Focus on what you have done that week and what you plan to do the rest of the week.  Also if you do make the decision to have a treat or skip a workout than back yourself, you made the decision for a reason now move forward.

Remember health and fitness is lifelong and it won’t last if you let it take over your life and control your happiness.


4. Get your friends and family involved

It is much easier to stick to your guns and make positive lifestyle changes if you have the support of those around you. Lets face it, workouts are much more enjoyable if you have someone to motivate you and what’s the fun of making that raw strawberry cheesecake if you have no one to share it with! Try to get your friends and loved ones interested your healthy lifestyle by getting them involved and making it fun.

Here are a few suggested ways you can make healthy living more social;

– Set a day where you can workout with family or friends

– Organise a walk/coffee date

– Attend a healthy cooking class together

– Bring healthy alternatives to parties or social events

– Call a friend on days when you don’t feel motivated

It is important however to try to not be too pushy. You don’t want to annoy people… (something I need to remember next time I’m trying to force feed coconut oil to my boyfriend).


5. Make the most out of every meal

For some of us eating the perfect, nutritious, organic, home cooked meals everyday just isn’t possible. Unfortunately factors such as time, cost and access can play a big part on what we eat, especially considering how expensive some ‘whole foods’ can be. What I have found that works for me is picking and choosing the specialty foods I buy for a certain (such as coconut oil, maca powder and cacao) and keeping the rest basic, choosing cheaper healthy options like brown rice, brown bread, wholemeal pasta, seasonal fruits & vegetables, canned tuna and legumes, eggs, nuts and buying my lean meat in bulk.

Another strategy I take is to try to eat as many nutrients in the day as I can and aim to make the most out of every meal. An example of this maybe adding spinach to a smoothie, adding vegetables to each of your meals, using avocado instead of butter or sneaking in some protein by adding quinoa, nuts and chickpeas. Aim to choose foods based on the nutrients they provide your body rather than what is low fat or low calorie.

In saying this I think it is also important to choose foods that will fit into your lifestyle and if that means eating the odd treat here and there then so be it. Like most I enjoy the occasional treat like pizza, chocolate and going out for drinks with friends. These are some of my favourite things in life and I’m not about to cut them out. For me it is a matter of just trying to be as healthy as you can, whenever you can.