KATIE MORGAN

DRINK YOUR STOMACH FLAT

Published on December 19, 2014 by Katie morgan1 Comment

Want to try a cracker smoothie that will reduce bloat and keep that stomach flat? Perfect for the morning after a big christmas party/feast or the morning of a big day in a tight dress or bikini. Try this delicious smoothie – you won’t regret it!

FLAT BELLY SMOOTHIE – serves 1

3 heaped tablespoons of Greek yoghurt
1/2 cup frozen blueberries
1/2 frozen banana
1/2 cup frozen pineapple
Handful of kale
1Tbs almond butter
1Tbs chia seeds
Coconut water

Why does this particular combination lead to a flat stomach? This smoothie contains loads of ingredients which are believed to reduce belly fat. Firstly Greek yoghurt is high in protein which will keep you full for longer and aid in weight loss. The pineapple, containing an enzyme that helps ease digestion and banish bloat, provides the smoothie with natural sweetness and hides the taste of kale. Adding kale to any smoothie is a cheeky way to get in those extra greens and packs a punch of fiber to keep things moving. Bananas are an absolute smoothie ingredient must have. Especially if frozen they will create a creamy texture whilst adding high contents of potassium, magnesium and carbohydrates for energy. The coconut water will rehydrate you and fill your belly with essential animos and vitamins whilst the chia seeds are full of healthy fats, omega 3s and protein. Finally the blueberries are very high in antioxidants and are known for increasing the metabolism and reducing belly bloat.

Blend all ingredients together and sip your way to a flat stomach!

PLATE UP

Published on December 8, 2014December 8, 2014 by Katie morgan3 Comments

Monday morning!! A new week means new health and fitness goals. A lot of people spend more time worrying about what they ‘shouldn’t’ be eating and rather than focusing on fueling their body with nutritious wholesome super foods. It has taken my a very long time to get my diet right to suit my body, health and fitness goals and overall digestion. Everyone is different – portion sizes, food types, gluten vs no gluten, taste buds and snack frequency so there is no point copying the person next to you as what they eat may not be doing you any benefit. However, let’s not get too precise about what we should and shouldn’t eat and focus on trying to pack as much nutrient rich wonders onto our plate everyday.

Once you build your diet around healthy wholesome foods, you create a strong health platform for your body long term and leave less time for slip ups and binges or poor nutrition. Especially with summer and the bikini season about to hit (even though Canberra lacks in the beach department) now is as better time as ever to get our nutrition right!!

“DON’T EAT LESS – EAT RIGHT” Try adding these nutritional powerhouses to your plate daily!!

1. BERRIES; make friends with berries, and not any particular type – all of them! They are bright, super sweet, low in sugar and have a super high content of antioxidants and vitamins. You can eat them frozen, blended into a smoothie, on your oats, in muffins or with yoghurt. Make sure you have berries today!

2. COFFEE; hallelujah baby!! Not only is coffee exceptionally high in antioxidants there is also evidence that it can speed up our metabolism and promote fat loss and anti aging – sounds good to me.

3. YOGHURT; packed full of prebiotic goodness for overall gut health you cannot go past yoghurt. It can reduce bloating, constipation (yep I said the C word) and digestive imbalance. For a strong overall immune system and healthy bacteria include yoghurt into your daily diet.

4. PEANUT BUTTER; I’ve said it once and I will say it again – get spooning that peanut butter!! Full of so many health and weight loss benefits, you cannot go wrong with PB. 2 Tablespoons a day will speed up your metabolism, give you energy to work out, keep you full and not to mention taste amazing. 2Tbs Peanut butter and banana bread for morning tea? CHECK!! (pictured)

5. TOMATOES; full of beta-carotene and vitamin c, cooked tomatoes will give you a better daily dose of the nutrient lycopene, another powerful antioxidant with anti-cancer properties. So whose adding a tomato based pasta sauce or yummo lasagna stack into next weeks meal planning?

6. WALNUTS; all nuts have great over all health benefits to our skin, hair, body and metabolism but walnuts have the richest polyunsaturated fat content (this doesnt mean the ‘fattiest’ nut thought) which reduces cholesterol levels and has powerful anti-inflammatory benefits. Grab a large handful to chuck on your salad, oats or in your next baking session. Choc-walnut brownies anyone?

7. OILY FISH; tuna and salmon give the body a massive dose of omega 3 polyunsaturated fat much the same as walnuts. And you can grab a few cans to store in your work draw, handbag or pantry so there is no excuse not to get your daily dose.

8. BROCCOLI; rich source of folate and phytonutrient content well above other greens, broccoli makes for a perfect vege! Soups, dips, pastas, salads, stir fry’s or quiche – its a pretty versatile cute little tree so get plating it up!

9. APPLES; the old saying still goes ‘an apple a day keeps the doctor away’ and ain’t that the truth. Apples are packed full of soluble fiber, vitamin C and can satisfy hunger therefore promoting weight loss. Great for heart health, protecting against metabolic syndrome, dried apples (in particular) can boost exercise endurance, lower cholesterol and aid fat metabolising. Reach for that daily apple – especially teamed up with some PB for a super snack!

10. DARK CHOCOLATE; now this is the one sweet treat that I suggest eating frequently and nutritionists can back that up. If you are going to devour the block – make it dark chocolate with a high cocoa percentage. The higher the cocoa = the higher the antioxidants and more health benefits. Another great example of Kale and the Kettlebell’s health rule – the darker the better!

So NO MORE counting calories, restricting portions, crazy diets or binges. Eat right and eat more of the above foods daily – your body will thank you for it!

NN DAY 30 – THE LAST HURRAH

Published on November 30, 2014November 30, 2014 by Katie morganLeave a comment

Today is the final day of Nutritional November!! Well done all of you wonderful fit and fabulous people who have followed my blog daily for the last 30 days. I hope that you enjoyed ‘Nutritional November’ just as much as I have enjoyed writing my little tips, recipes and health and fitness knowledge daily and are feeling fit and confident ready for summer. I must admit I have learnt a lot too and it really did help keep me stay on track and motivated – just in time for December and the silly season so thank you to each and every one of my followers and supporters!!

It has been quite a commitment writing on my blog daily and has proven to me that “if there is something that you really want – you will make time for it.” Ain’t that the truth! So what did you get out of Nutritional November? Did you learn something? Are you feeling healthier or more confident? Did you do something you thought you couldn’t? Did you make one of my healthy recipes? If you answer yes to any of those questions then congratulations and well done!!

As the final hurrah for Nutritional November I ask that you write down 5 things that you really like about yourself. They key to feeling confident and being happy is to feel good about yourself. It is very easy to beat ourselves up over little things but this just damages our self esteem and contributes to poor confidence – NOT the way to a healthy lifestyle.

Ok so I will go first: (no judgment thanks)

1. I like my toes. I get a lot of crap for my short, same length, stubby little fat chipolata sausage toes – but I love them!

2. I like how I crack myself up (hey if you cant laugh at your own jokes how can you expect other people too?)

3. I like how I am comfortable talking to strangers and sparking up random conversation when waiting for my coffee or lunch.

4. I like my ability to motivate people and make them feel good about themselves

5. I like my will power to do anything I put my mind to (except limiting peanut butter)

Now it’s your turn! You don’t have to show anyone if you don’t want to just get writing and start raising that self esteem!!

Thanks so much for being a part of my nutritional November and challenging me everyday to be a healthier and fitter version of myself!! I think we all deserve a BIG FAT SCOOP (or two) of peanut butter straight from the jar!!!! And a big thank you to the lovely sisters Jayne and Katie from Sweat and Oranges www.sweatandoranges.com.au who gave me the idea of nutritional November and inspire me daily to be fit and healthy.

NN DAY 28 – SILLY SEASON PREP

Published on November 28, 2014 by Katie morganLeave a comment

Fruit mince tarts, sangria, biscotti, rum balls, beer, champagne, glazed hams? Have I got you guys drooling yet? I don’t know about you but you had me at fruit mince tarts!!! Yes I have noticed that woolies and bakers delight have been stocking fruit mince tarts for a while now and YES I have consumed (only) 2 thus far… and its not even December I know!!

Before you know it the silly season will be upon us and eating and drinking in excess will become the norm. But why do we do it to ourselves? Firstly its just ‘that time of the year’, or we don’t want to offend peoples baking abilities and general lack of discipline. But we all do it so lets not be too harsh!

How many of you will have a new years resolution that contains something about getting fit, losing weight or being healthy? Let me just tell you one thing… DONT WAIT UNTIL THE NEW YEAR. Be the healthiest and best version of yourself right NOW and throughout the whole festive season.

With the silly season only DAYS away we want to look our best so here are three things that we can do daily to avoid the silly season bulge:

1. Detox your body with lemon and water; no I am NOT talking about the ridiculous lemon detox diet or some ‘lose 5kg in a week’ detox. Trust me they wont work and you will be doing so much damage to your overall health and well being. Simply squeeze 1/2 a lemon into water or put it into your water bottle for the day. The lemon will wake up your metabolism and get your digestion moving! (lemon water and hydration blog post here)

2. Move your body; set yourself a goal like ‘3 walks’ or ‘3 gym sessions’ this week. (Just don’t make them too unrealistic or unachievable.) Take the stairs rather than the lift, go for a walk to the nearest coffee shop at morning tea time (which is only 4 meters away so that wont work for me), go for an evening walk with your partner or friend, stretch in front of the tv, do 20 squats whilst waiting for the microwave to beep or brushing your teeth… what ever it is… get that body moving!! (ab work out here)

3. Eat Fats, Proteins and Carbs; This is one of THE BIGGEST food rules that will ensure you don’t get food cravings or sugar swings and will keep you feeling satisfied and full for longer. I consistently eat protein, fat and carbohydrates at EVERY meal or snack and have found this the major reason behind my speedy metabolism and overall weight loss. Some perfect combos include; rice cakes boiled eggs with avocado, rye toast with peanut butter and banana, bliss balls, yoghurt with berries and granola, watermelon with feta, apple with cheese, banana nut smoothie, avocado cacao mousse (recipe here), celery with almond butter, dates with almonds, tuna rice and beans and so on! Carbs are your friends (blog post on Carbs here)

Do these 3 things daily and enjoy your silly season. Remember you can be silly and healthy at the same time!!

NN DAY 27 – FERRERO ROCHER SLICE

Published on November 27, 2014 by Katie morgan3 Comments

Feature recipe on Kale and the Kettlebell today by Rachael Attard @rachael_attard, one of my favourite healthy raw foodie instagram accounts. She produces the most insane recipes and I just had to share this one for those of you who are Nutella or Ferrero Rocher crazy!! It is super easy – and all you need is some basic fresh ingredients and a good ol’ food processor!!

FERRERO ROCHER SLICE – raw, vegan, gluten free, grain free, dairy free, sugar free and paleo friendly!!

BASE:

1 cup hazelnuts

12 medjool dates

1 Tbs cacao powder

3 Tbs water

FILLING:

1 cup cashews soaked overnight

1/2 cup maple syrup

3 Tbs hazelnut butter (the brand Mayvers have an awesome one)

1 Tbs cacao powder

1 Tbs maca powder

3 Tbs coconut oil

pinch of sea salt

handful of hazelnuts

METHOD:

Blend base ingredients in a food processor and press into base of pan.

Blend filling ingredients EXCEPT WHOLE HAZELNUTS in a food processor until thick and smooth. Add the handful of hazelnuts and stir in with a spoon so they stay whole.

Pour over base. Set in freezer for 6 hours!

Slice up and serve – makes 8 large or 16 small

ENJOY!!! and thanks Rachael for the awesome recipe!!

NN DAY 26 – SKIN HEADS

Published on November 26, 2014 by Katie morganLeave a comment

We are told daily to “eat more fruits and vegetables” for better overall health, however making a salad or a large tray of roast veggies can be very time consuming, especially the washing and peeling preparation. But what if I said that you can save yourself some time and also score more nutrients by NOT peeling certain fruit or veggies? Here are a list of vegetables that are more beneficial to our health when we eat it whole – yep skin and all!!

1. potatoes; traditionally we are used to peeling potatoes for chips, salads and the classic mash. Wrong! 20% of the nutrients, vitamins and minerals in a potato is found in the skin and it is full of fiber. Forget the peeler just give it a good old scrub under the tap!

2. eggplant; The skin of this plump, meaty favourite contains a phytonutrient called nasunin, a potent antioxidant that helps counter cell damage brought on by aging or disease

3. sweet potato; like potatoes, the skin of the sweet variety contains so much vitamin C, potassium and betacarotene that you would simply be wasting by tossing out.

4. cucumber; I personally love cucumber skin and rarely peel it which is great because the peel is loaded with immune-boosting antioxidants and fiber. And we all know fiber keeps the digestive track flowing smoothly.

5. carrot; A simple rinse in all you need to prep a carrot especially if they are organic, there is no need to remove the antioxidant dense skin.

6. parsnips; these are another carrot like vegetable that contains a lot of nutrients in the skin – so keep it on when you cook it!

7. apples; Many people remove the skin because it can be tough to digest, but that just means it’s rich in fiber, which fills you up and aids digestion. Apples are more crunchy with the skin on (which is the best part right?) and it is rich in vitamin C and triterpenoids which are cancer fighters! Eat the core too – I dare you!!

8. Bananas; JUST KIDDING!!! keep peeling those yellow bad boys – the skin isn’t for the keeping!

Happy hump day

NN DAY 25 – GET SUN SMART

Published on November 25, 2014 by Katie morganLeave a comment

With summer only just around the corner (although after the weekends weather it feels like it has already hit) it is so important to be sun smart and take care of our skin, eyes and overall health.

A few Kale and the Kettlebell daily sunsmart rules;

1. Apply sunscreen or a SPF30+ moisturiser everyday to protect your skin from aging, cancer and sun spots. Don’t forget your lips too especially when heading outside.

2. Always wear your shades when heading outdoors to cut the glare and protect your eyes from deteriorating – and also look fabulous.

3. Wear a hat – lucky these bad boys are super in fashion right now. Whether it be a fedora, cap, visor, felt wide brim or straw beach hat, just wear it. Not only will you look stylish but you are protecting your skin, eyes and face against the sun.

4. If you are an outdoor exerciser, opt for before or after work to avoid the peak UV times of 10am – 2pm when the sun is scorching hot and ready to damage your beautiful skin and eyes. You will also feel much better having ticked the box first thing in the morning! Up and At Em!

Photo Cred: @basebodybabes basebodybabes.com

NN DAY 24 – MONDAYITIS

Published on November 24, 2014 by Katie morganLeave a comment

Well after yesterday’s blog post (HERE) which questioned how many of us are happy with our daily routine or how many of us are excited about Monday morning.. did anyone actually bounce out of bed, have an awesome brekkie, grab a coffee and sit down at their computer with a big ‘Friday’ smile on their face?

Well I must admit – although I try ever so hard to practice what I preach – I am still suffering from a case of Mondayitis. It all started promising as I began making a banana raspberry and chia smoothie (simply 1 frozen banana, 1/2 cup frozen raspberries, 1/2 cup oats, 1+ cups almond/coconut milk and 1Tbs chia seeds) AND then the blender leaked and short circuited the power. I didn’t know how to ‘fix’ this so I just went upstairs, 1/2 blended chunky (but still delicious) smoothie in hand and got Mr Fix it!!

Alas I was then driven to work (such a delight) and am now sitting down at my desk with my insanely delicious creamy hot coffee (great coffee from ‘Remedy’ Lonsdale Street Roasters for those curious Canberran’s) and have got the diary out to plan the week ahead. And then the Mondayitis kicks in. Busy week, submissions due, multiple evening events, things to catch up on…. and my coffee is now empty! I love what I do but sometimes we all need that little Monday pick me up!

So lets kick that Mondayitis in the butt by making these 6 simple promises to ourselves everyday this week. After all it is the last week of Nutritional November and also the last week of spring before our healthy and happy December begins! Side note 30 days 14 hours 32 minutes 01 seconds until Christmas (whose counting?)

1. I will…. set time aside for the most important person in my life… ME!! hello cuppa, couch and a magazine

2. I will … get some fresh air every day either by eating my lunch outside or taking a quick walk to the coffee shop

3. I will… always try and see the fun and not take things too seriously

4. I will… accept my strengths as well as my flaws

5. I will… keep in mind that I cannot control everything but instead control my way of thinking

6. I will… appreciate the simple things in life like a nice view, a pretty flower or a delicious treat

On that note HAPPY MONDAYITIS – I need another coffee …

NN DAY 23 – LOVE WHAT YOU DO

Published on November 23, 2014 by Katie morgan1 Comment

If you don’t love what you do everyday then change it. Life is too short to be unhappy and stuck in a routine that you don’t enjoy. Some people thrive on routine and others like the live in the moment and take each day at a time. Both of these ways of living are completely fine… As long as you are happy with what you are doing and the direction your are heading!

After reading a gorgeous article by Raylene Samuels about life and making the change for happiness it inspired me to think about the following…

1. Are you happy ?
2. Do you love what you do?
3. Are you excited for Monday morning?
4. Are you heading in the right direction?
5. Can you change it?

She says “Regardless of which stage in your life you are right now, it is never too late to pursue and live your dream, it is never too late to make a difference –whether it is in your own life, or others’ lives.”

It may be hard, but embrace the struggles knowing that with time, patience, and consistent persistence, you will eventually reap the rewards!

“The key to happiness is to have dreams. The key to success is to make them come true” – James Allen

NN DAY 20 – AVOCADO MOUSSE

Published on November 20, 2014November 20, 2014 by Katie morgan6 Comments

Gone are the days of RIDICULOUSLY expensive avocados and thank goodness for that.

I am a huge fan of avocado and consume on average 1/2 an avo a day. On toast in the morning, in my banana smoothie for morning tea, in my sanga for lunch, on crackers for arvo tea, in a salad with dinner or hidden in a decadent chocolate dessert. You name it – there is always a place for avo.

And finally Australian avocados are in season and super ripe and ready for consumption at an affordable price. The other day I managed to get my hands on 2 seriously over ripe large avocados for $3 which only meant one thing… avocado mousse!!

This is without fail one of the most simple and impressive desserts to whip up and impress people with and all you need is a food processor. Give it a try for your next dinner party or make some tonight for a mid week dessert! Go on you deserve it!!

AVOCADO CHOCOLATE MOUSSE – Serves 2

(you can double, triple or even quadruple the recipe depending on how many mouths you are impressing)

1 whole large ripe avocado (the riper the better)

2Tbs cacao powder

2Tbs honey

6-8 dates

Handful of walnuts, macadamia or cashew nuts

1tsp Vanilla extract

1/4tsp sea salt

Place ALL ingredients into the food processor and process until thick, smooth and creamy. Place in fridge for at least 1 hour to chill and then serve some cold generous servings and enjoy!!

Extra; if you like choc mint you can add some mint leaves or peppermint essence if desired!!

ps. you wont believe its avocado !!