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SILLY SEASON TIPS WITH NUTRITIONIST; RUTH TONGUE

Published on by Katie morganLeave a comment

I had the pleasure of listening to the wonderfully talented Nutritionist Ruth Tongue at Tally Rye’s Secret HIIT Club event on the 5th of December. After we refueled from our insanely intense sweat sess with the most divine chocolate peanut butter protein shakes from ProteinHaus, we sat down to talk about the healthy way to ‘survive’ the silly season. It seems silly that we even have to refer to it as ‘survive’, like we either miss out on the Christmas treats and cry or we eat them and die. Sounds rough right. She was so informative and I honestly felt like I learnt a great deal. So here is a little recap from the notes I scribbled down.  Continue reading “SILLY SEASON TIPS WITH NUTRITIONIST; RUTH TONGUE” →

4 INGREDIENTS 4 WAYS

Published on by Katie morgan1 Comment

When it comes to breakfast I don’t need to rant on about how it is the most important meal of the day and should be packed with CARBS, PROTEIN and FAT right? A few staple breakfast ingredients include oats, eggs and bananas. It occurred to me the other day that my porridge was very similar to my Sunday Oat pancake, and my breakky smoothie was looking a bit like my soaked oats blended.   Continue reading “4 INGREDIENTS 4 WAYS” →

80/20 LIFESTYLE

Published on by Katie morgan1 Comment

I am sure you have heard of the 80/20 lifestyle consisting of 80% clean and healthy food + 20% indulgent treat food = 100% perfect balance. This is the ‘lifestyle’ (not diet… I hate that word) that I like to follow and live by. It means that I eat healthy and clean foods majority of the time but then let myself indulge in the most naughty of naughty treats without any guilt or regret. When I focus on treating myself 20% of the time it means that I am naturally eating healthy the other 80% without trying. Continue reading “80/20 LIFESTYLE” →

ICED MOCHA SMOOTHIE

Published on by Katie morganLeave a comment

For day 24 of Nutritional November and conveniently TreatYoSelfTuesday I bring you this iced mocha smoothie to kick start your day. Packed with protein, potassium, healthy carbs, fats and caffeine it will be sure to set you off on the right foot.

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ICED MOCHA SMOOTHIE 

Serves 1 – GF DF P SF – 3 minutes

1-2 frozen bananas 

1 cup almond milk 

1 scoop chocolate protein powder  (the native dark cacao by Bare Blends is my fave) 

1 tsp instant coffee powder 

Whizz all the ingredients in a blender and enjoy in a big glass or on the go. Happy TUESDAY!!!

K

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ARE EGGS ALL THAT THEY ARE CRACKED UP TO BE?

Published on by Katie morganLeave a comment

Well the answer to that is YES!! ABSOLUTELY!!! Eggs are a very important part of a healthy clean eating lifestyle and one of the most nutritious foods on the planet. They are a great source of healthy fats and protein which keep you feeling full. They are also super easy to cook, relatively inexpensive and easy to transport!!  Continue reading “ARE EGGS ALL THAT THEY ARE CRACKED UP TO BE?” →

BRUNCHOGA

Published on by Katie morgan4 Comments

Brunchoga is what every Sunday should involve. What is it? Well it’s just brunch and yoga. Because there is nothing better than a coffee and some smashed avo to go with that post yoga feel. It means you can dine in your activewear too! But with xmas around the corner it is also not the time to be throwing dollar bills around which can mean saying no to brunchoga. Well WRONG! You can do/have brunchoga for free in your own lounge room without leaving the house. Continue reading “BRUNCHOGA” →

CHRISTMAS SPICED GRANOLA

Published on by Katie morgan3 Comments

Granola is an absolute staple when it comes to pantry breakfasts essentials. You can use it to decorate your smoothie jar or bowls, enjoy some with yoghurt and berries, eat it like muesli or even sprinkle some on your muffins (banana date muffin recipe HERE) before they hit the oven. However, not all granolas are created equally or are the ‘healthy’ option when it comes to breakfast. Just because it says gluten free or natural doesn’t mean that it is healthy or clean. Unfortunately!!

But the perfect solution is to make your own granola!! It is literally a toss and mix sort of recipe and you should have most ingredients in your pantry already. You can make different flavours or add what ever you like depending on your taste buds. My favourite would have to be the maple and cinnamon granola. Of course with my mild (ok major) cinnamon addiction you can see why I love this one so much. Especially with xmas only around the corner its the perfect present to jar up and gift to loved ones and therefore I give you – THE CHRISTMAS SPICED GRANOLA!!! Jam packed with maple, cinnamon and apple. What’s not to love?

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MAPLE, APPLE AND CINNAMON CHRISTMAS GRANOLA

2 cups rolled oats

1 cup mixed nuts – lightly chopped or crushed  

2/3 cup shredded coconut or coconut flakes

1/2 cup chia seeds

1/2 cup pepitas and sunflower seeds

1TBS cinnamon

1tsp nutmeg

2/3 cup pure maple syrup (you can use honey if preferred)

1/2 cup coconut oil

1/2 cup apple sauce

ADD THE FOLLOWING AFTER BAKING

1/2 cup currents or sultanas

2/3 cup chopped dates

1/2 cup goji berries (the red berries looks very festive)

 

Preheat the oven to 180 degrees Celsius. In a LARGE bowl melt the coconut oil and add the maple, apple sauce and spices. In a separate bowl add all the oats, seeds, nuts and coconut and mix thoroughly – do not add the dried fruit as it will burn in the oven. Slowly pour the ‘wet’ mixture onto the oats and mix with your hands until well combined.

Spread the mixture evenly over 2 lined oven trays and place in the oven for 20-30 minutes. Give it a toss (with tongs) and place it back in the oven for another 20 minutes. Be careful not to burn it. When it looks nice and crunchy take out of the oven and leave to cool. Toss in the chopped dried fruit and simply jar up!! Store in the pantry in a sealed container or jar for up to 4 weeks.

K

BEAT IT; WORKOUT PLAYLIST

Published on by Katie morganLeave a comment

 

Want the hottest workout tracks of November so far? These songs are loud with a great beat to lift your mood and get your heart rate firing! But isn’t that what we need to get that awesome sweat dripping workout under the belt. I am the one in the gym whose ear phones are so loud you can comfortably listen to my music standing meters away from me. Yes this is bad for your ears, and my lovely other half constantly tells me to turn it down (and he is completely correct) although how am I expected to do a burpee without J-Lo blasting in my ear to ‘get right’ ? Continue reading “BEAT IT; WORKOUT PLAYLIST” →