Snack time!

Hi there!

Sorry I’ve been absent, the weather is gorgeous and I’ve been spending a lot of time outside getting my daily dose of Vitamin D!

Can’t help but be outside.

However, yesterday I discovered a new delicious, quick and healthy snack! It’s pretty basic but tastes like apple pie!

Ingredients;

• 1 apple, chopped (go for any type you want)
• 1/4 cup of oats
• 1/4 cup cornflakes/bran flakes/crunchy cereal
  Watch what you choose, remember some are high in sugar and calories
• Honey
• Cinnamon

Method;

1. Add the oats, apple and cornflakes/bran flakes/crunchy cereal to a bowl.
2. Add as much honey and cinnamon as you like.
3. Enjoy!
4. Optional; if you’re looking for a punchier snack, add some greek yoghurt to it (proteeeeeein).

Om nom nom

I know it doesn’t look like much but I swear it’s delicious!

Happy snacking!

Gym Bug

Healthy snacks for on the go!

Hi there!

I’m one of those people who needs snacks handy for work, university, being out and about because I hate buying things out (I’m always tempted by unhealthy choices) and I always find them to be sort of dissappointing. So I thought I’d list some of my favourite on the go that you can prepare at home and grab and go! This particular post is for those snack that require no cooking! Once I start exprimenting when I’m home (and have access to an oven) I’ll do some snacks that you can cook.

• Hummus and vegetable sticks (celery, carrots, cucumber, courgette etc).
• DIY Trail mix (mix bran flakes, raisins, nuts. other dried fruit for a great, protein packed snack).
• Ham slices wrapped around cucumber or carrots sticks (can bring some hummus long too).
• One yoghurt pot mixed with 2 tablespoon of oats (best allow the oats to soak in the yoghurt for an hour or more).
• One yoghurt pot with grapes, banana, apples etc.
• Handful of pretzels (watch the salt content of the pretzels you buy).
• Soreen.

These are a few of my personal favourite snacks. I really love makng a big tuperware full of trail mix and putting some in a little tub! Also, Soreen is something I wish I could eat all day!

Gym Bug

Why is child obesity so high?

Hi there!

I’m exhausted today since I was exploring a new city yesterday! Salamanca is gorgeous by the way if anyone is looking for somewhere to visit. Maybe not yet, it’s freezing. I think I’ve had a better workout shivering than an hour at the gym! But today I read a disturbing news article. It was from the Daily Mail so I looked around for better, more reliable sources to confirm the claims. Unfortunately, I didn’t struggle. Child obesity now affects 1 in 3 of Britain’s children. Whilst these levels appear to be ‘leveling off’ un under 10’s according to the BBC , it is still a shockingly high number. Obesity brings all sort of health risks including diabetes, heart disease, increased risks of cancer, high blood and more.

It’s not just children either, UK obesity rates in the UK have almost trebled (see the ‘more’ link above). This is shocking, especially with such focus now on leading healthier lifestyles! What can we do? Unfortunately, we can’t change a nation. But you can make small changes to yours and your families life to start leading a healthier lifestyle and (if required) lose weight! It requires hard work and focus but once you’ve made these little changes and turned them into habits, you’ll notice a huge difference. There’s so many little things you can do!

• Walk to work if you’re close enough.
• Get off/on at an earlier bus stop if you can.
• Walk if these trip is 20 minutes or less.
• Don’t bring temptation into the house (buy one chocolate bar if you’re craving it, not a multipack, for example).
• Never grocery shop hungry.
• Fit in at least 20 minutes of physical activity every day (a walk, for example).
• Have a salad or soup at lunch.
• Swap the crisps for an apple.
• Eat porridge for breakfast to fuel you up until lunch.

Little steps like this can make a huge difference. Obesity does not need to be such a problem. We can change and we can help others change too. If you’ve got a group of friends who always complain about feeling overweight or uncomfortable then start a group and challenge yourselves! Doing things with a friend typically helps motivation because you feel a sense of commitment and don’t want to give up before the other (a little friendly competition never hurt anyone). Make some healthier choices to change your life!

What are your thoughts on obesity?

Gym Bug

2-Ingredient Pancakes

Hi there!

Last night was pancake night! A friend and I had decided to make some pancakes to give ourselves a break from studying. However, we used a recipe neither of us had tried before. I was slightly sceptical, there is literally 2 ingredients in these pancakes but they were actually really, really good.

Ingredients; (for one person, about 3-5 pancakes)

1 large, ripe banana
2 eggs
Cinnamon (optional, we actually forgot)

Method;

• Mash the eggs, bananas and cinnamon (if using) all together to form a smooth batter.
  You could use a blender here if you have one.
• Heat a little oil in a pan (on a medium heat).
• Fry the pancakes until browned on each side, about 2 tablespoons per pancake works well.
• Serve with your favourite toppings!

We had jam or honey or a bit of dark chocolate on ours, but try with yoghurt, fruit, dark chocolate drops, maple syrup, whatever you love on pancakes! They are sweet because of the banana, so watch out for that!

A couple of cooking notes;

• The ‘batter’ will be quite thin if you leave your bananas slightly chunkier (like we did), it still works really well, plus you get delicious hits of warm banana through the pancake.
• They are paler than normal pancakes, to ensure the egg is cooked leave about 2-3 on each side.
• If you’ve left banana chunks in there; you will find wetter parts through the pancake as you are eating it, the pancake is cooked (if you’ve left it long enough) it’s just the banana making it a bit more moist.
• Next time I think I’ll add some raisins or dark chocolate drops to add to these a bit.
• If you’re looking to bulk them up a bit add some peanut butter in there or any nut butter (or you could use these as toppings).
• Chocolate craving? Cocao powder in there.
• These average out at about 25 calories per pancake (untopped), that’s about a 20 calorie saving per pancake compared to generic pancakes!

These were such a great mix up to my usual boring dinners! Love them! There are some photos below (on my iPhone, apologies about the quality) of them cooking and one finished pancake!

Pancake cooking

One completed pancake

The set-up

It’s a Monday! Did you get your Monday off to a great start with a workout!? I did not, the gym is closed so I went yesterday instead! But if you can go on a Monday I recommend it! It sets you up for the week!
Here’s to a great week.

Gym Bug

Bounce Balls; Energy from Nature

Hi there!

When my sister picked up my first Bounce Ball, she raised her arm to launch it at the ground, not quite realising what she was holding. A Bounce Ball is not a bouncey ball that you played with as a kid and probably got hit by (small, round bruises, anyone?), although give me a bouncey ball now and I’ll be quite content for a while. Anyway, back on point, Bounce Balls are food. A great kind of food. They’re energy balls. The idea behind them is to get an excellent boost of energy from small, delicious, nutrient-dense foods.
I’ve only tried one flavour (still making my way around them) but here’s a run-down of their excellent, energy balls.

There are 8 amazing flavours to choose from, made from the highest quality ingredients (messing with quality is not an option here). Each different flavour provides something different whether it’s only flavour, or the function or the nutritional value is provides. Bounce Balls have made sure you will find exactly what you need.
HP= High Protein
V= Suitable for vegetarians
GF= Gluten Free
HF= High Fibre

• Cacao Mint Protein Bomb; this is their newest flavour. Sunflower seeds, cacao nibs, quality proteins and rice bran. Get your protein pick me up from this incredible new ball! (HP)
• Apple & Cinnamon Protein Punch; cashews, whey, pea proteins, excellent carbs and heart healthy fats. An excellent high protein which will curb even the meanest of hunger pangs to help you maintain your fast-paced day. (V & GF)
• Peanut Protein Blast; they’re all on my bucket list, but this is next. I’m a huge peanut fan. Titled “The Golden Nugget” on their website, this ball is packed full of delicious peanut. High protein, energy packed ball of incredible. (HP)
• Coconut & Macadamia Protein Bliss; an antioxidant packed ball with excellently healthy macadamias, coconut and cashews. This is definitely one for the lovers of coconut and summer flavours (HP & HF).
• Spirulina & Ginseng Energy Balls; I hear a lot about Spirulina and I wasn’t sure what it was, so I did some research. It’s a superfood which is high in protein, essential amino acids and iron. Excellent sources of iron and great boost for the immune system. This particular energy ball is packed with superfood Spirulina and superfood Ginseng. This seems like a body’s cup of gold. Packed with delicious almonds, oat, sesame seeds, spirulina and ginseng. This is literally a health boost in a packet, it’s got fibre, unsaturated fats, vitamins E and B12 (HF)
• Almond Protein Hit; I’ve tried this one ad I really enjoyed it, it’s got a bit of marzipan flavour to it, and it did give me a fantastic energy boost (I enjoyed it whilst on an energy slump on holiday, instant pick me up). Another ball packed with heart healthy fats, protein and complex carbohydrates. (HP & HF)
• Cashew & Pecan Vitality Lift; another heart healthy packed ball packed with delicious nuts and seeds. This one also contains an excellent antioxidant called manganese. Get your mono and unsaturated fat hit from this one! (HF)
• Fudgie Walnut Health Storm; walnuts, peanuts, carob and sesame seeds. This is an excellent ‘free-from’ option for all gluten free readers. Again it’s packed with manganese, heart healthy fats and fibre. (HF & GF)

All their products are great on-the-go snacks that are packed with healthy but filling ingredients. Once I’ve got some more monies in the bank (curse the student budget) I have every intention to getting my hands on these balls of power to fuel my long days. They’re too convenient not to try!

These are available in a wide variety of stores; find them in Holland & Barrett, Waitrose, Boots.com and other health food shops. You can also purchase them online on their own website. A pack of 12 costs £19.45 or a pack of 40 for £63.95. It sounds like a lot but consider how nutritionally dense they are, I think if you’re really serious about healthy energy, these are worth it.

Gym Bug

Graze; Jump on this bandwagon

Hi there!

So I’d to share a great snacking company that has managed to create an ingenious way of ensuring your snacks are not only healthy but delicious. Say hello to Graze!

I got my first box from them as part of  deal, when you sign up you get your FIRST BOX FREE! You get to try a box, no obligation, and if you wish to cancel then you can anytime. It gets better because new customers get their fifth box free too! They have a whole range of snacks and as you try more of their snacks you can customise your account so they only send you what you want!
You can go to their website for a full list of what they provide in their snacks boxes, but here’s an idea;

• Flapjacks (brownie, vanilla & cocoa protein, 3 seed, lemon curd…)
• Little puds (coconut crumble cake, stocky toffee pudding…)
• Brownies
• Pop corn (I got a delicious salty pack in one of my boxes, perfect amount of salt)
• Olives (marinated varieties)
• Savoury snacks (mixes of nuts, corns, breadsticks etc with excellent flavourings e.g Graze’s Smokey Hot Dog)
  I can recommend their Cracking Black Peppercorn rice crackers
• Touch of chocolate
• Nuts
• Fruits
• Seeds
• British jerky

I could go on for ever with these. You can also choose the frequency with which the order comes every two weeks, once a week or twice a week. These are £3.99 a box but the snacks are healthy, very easy to carry with you and delicious! The snacks are constantly being reinvented which means there’s always something new to try!

Graze also offer breakfast boxes with 4 breakfasts per box. I’ve tried these a couple of times and they’re porridges are delicious. Here’s a look at their range;

• Scandanavian forest fruits granola
• Orange & macademia granola
• Banoffee porridge
• Apple & cinnamon porridge
• Cherry & almond porridge (a personal favourite)

Plus many more! These are only £3.99 a box, and for 4 cereals per box (which are delicious) it’s definetly worth it.

Graze (keeping with the focus of variety) also offer the following boxes;

• Nibble Box (my usual box)
• Goody Box (for kids)
• Light Box (lowest calorie snacks)
• Boost Box (most nutritionally dense snacks)
• Sustain Box (packed with protein and fibre)
• Chocolate Box
• Savoury Box
• Big Box (must join a waiting list, 5 of your favourite snacks in large re-sealable bags)

The food Graze provides are not only healthy but represents international cuisine and is completely customisable. If you have dietary requirements or allergies unfortunately it can be difficult to purchase ‘safe to eat’ snacks as they package everything in the same area, however, they will accomodate things such as gluten free and coeliacs, check out their websites for more informatin regarding allergies and ditetary requirements. The boxes also fit through letter boxes and are recyclable!

I love Graze not only because of the excellent food but also because of who they are as a company. They’re promoting healthy snacking whilst encouraging treats here and there. It’s a great way to keep your focus on the primary goal; keeping fit and healthy. A “none of that” diet will most likely lead to failure because by telling yourself “no” you’re creating a stronger desire. Everything in moderation, which is something Graze delivers straight to your door!

If you’re not part of Graze and want to try it, excellent! You’ll get your first box free. Also, use the following code R4NMR74NP,  this means you get not only your first and fifth box free but your tenth too! I then receive £1 which I will donate to Graze’s school of farming, which is an excellent initiative set up by Graze that teaches locals in Kabbubu, Uganda how to farm so they are able to “grow themselves out of poverty”. I promise every £1 I earn will go straight to this school (it’s even in writing). Follow the link above to learn more about their school.

So, a rather long post but I hope you’ll find it worthwhile!

I would like to make it clear that Graze have no sponsored this post. I believe this is an excellent company for a variety of reasons and wanted to share it with you all.

Gym Bug