HEALTH – Page 13 – KATIE MORGAN

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 !!

NN DAY 15 – KNOCK ONE BACK

Published on November 15, 2014November 14, 2014 by Katie morganLeave a comment

Dear Red Wine drinkers; I have wonderful news… your red wine habit also happens to come with some happy health benefits, such as protecting your ticker and even slimming your waistline. Winding down with a glass of vino is a good call all round.

Red wine is good for your heart; it contains resveratrol, a powerful antioxidant compound which protects your heart and arteries against the effects of saturated fats (which we now know all about after yesterdays post HERE) and can prevent the formation of blood clots as your levels of ‘good’ HDL cholesterol rises.

Red wine contains antioxidants; containing a number of other antioxidants which can slow the signs of aging, osteoporosis and prevent degenerative illnesses like diabetes. These antioxidants can also help fight off a cold, prevent tooth decay by hardening the enamel and protecting the gums, AND believe it or not prevent the growth of fat cells which essentially block the pathways necessary for immature fat cells to mature and grow.

Red wine controls your blood sugar; the skin of red grapes – which is where the rich antioxidant sources lie – actually help diabetics regulate their blood sugar levels. Researches suspect that resveratrol may help stimulate insulin secretion or activate protein that helps regulate glucose and insulin sensitivity.

But above all, red wine makes us happy! It creates an atmosphere that is social, fun and gives us that extra boost of confidence we need to kick off our heels and let our hair down. And lets be honest, we all know the more vinos we consume the louder, more funny and sexier we get right?? Until we cross the line of TOO MANY and it’s time to go home … (and eat the entire fridge contents and sleep << please note this behaviour is NOT promoted) If you get hangovers have a read of my healthy hangover cure on the blog HERE.

Although red wine has well known health benefits, drinking any alcoholic beverage in excess can lead to serious health problems, so of course limit yourself to not more than 2 glasses a day. Now how many of you just read that and thought… “well if I don’t drink Monday – Thursday does that mean those 8 glasses can be added to my Friday’s 2 glass allowance so I can knock back 10 glasses and still be under the ‘healthy’ limit….” well NO!! Sorry is doesn’t work that way. Stick to two glasses a day! (except for special events and one off occasions) remember it matters more what you do everyday than what you do once in a while!

Fun fact; pinot noir grapes have the highest resveratrol content

SAY CHEERS TO GOOD HEALTH

NN DAY 13 – STRETCH IT OUT

Published on November 13, 2014 by Katie morgan4 Comments

Ever noticed how babies can grab their feet and lift them up to their mouth or head with ease? Yep that’s right every single one of us has been able to touch our toes at some point in our lives. You may not still be able to swing it up to your ears but that’s because our legs are a lot longer and our flexibility decreases and tightens over time if we don’t stretch.

“Stretching releases dopamine which helps you feel happier and more positive about the world”

One of the most important parts of exercising is warming up and cooling down and of course STRETCHING! I am sure we are all guilty of it – me number one – of neglecting the stretch. I try to do pilates, yoga and body balance at my local gym but this is probably once I week if I am lucky – which lets face it, is not enough mat time. 10-15 minutes a day is all it takes and trust me your body will thank you for it. Especially if you sit at your desk all day – a good old spine stretch could be just the ticket to a perfect nights sleep!

Stretching is also great for;

– relieving PMS pain, emotional imbalance and bloating

– loosening the muscles which relieves fatigue so you can exercise longer

– improving concentration as the blood flows around the body

– lengthening your muscles to prevent tear or injury

– increasing circulation

Here are 10 simple ‘yoga’ stretches/positions to try tonight. Hold each stretch for 45-60 seconds. It will only take 10 minutes of your time – so bung the dinner in the oven and get stretching whilst you wait!

Pelvic tilt

Cat-cow stretches

Downward facing dog pose

Pigeon pose

Lunge hip flexor stretch

Pyramid pose

Mountain pose

Standing forward bend

Seated twist pose

Savasana pose

Try this 10 minute sequence 2-3 times a week and see how you feel. Challenge yourself to get deeper into each stretch and take note of how your flexibility increases over time! Your body is the only place you have to live forever SO TAKE CARE OF IT!!

STRETCH IT OUT

NN DAY 11 – GO BANANAS

Published on November 11, 2014November 12, 2014 by Katie morgan4 Comments

Bananas have always been one of my favourite fruits. If you think bananas are just for monkeys… think again. But hey we are part monkey after all right? And a banana was probably the first solid food that you ever ate as a baby.

HAVE YOU HAD YOUR BANANA TODAY??

Bananas are great for maintaining healthy digestion, lowering blood pressure and curbing appetite. They are dubbed natures energy snack and are great brain food to help keep you alert at work. Because they are rich in potassium, bananas are good for heart and kidney health as well as bone density. They nourish healthy bacteria in the digestive system and help the body to absorb nutrients and resist bacterial infection.

Nutritionally, a banana is a powerful package. The number one quick source of carbohydrates for many athletes or people working out, a banana will give you a sustained and substantial energy boost which is quickly digested and converted to muscle fuel, great for pre or post workout nutrition. They are easy to transport in your handbag (just don’t forget about it), backpack, work draw or car so they make the perfect on the go snack.

How can you look at a banana the same way again after discovering the amazing health benefits and many reasons to add them to your diet DAILY! and why wouldn’t you when they GO WITH ABSOLUTELY EVERYTHING! Smoothies, ice cream, healthy slices, muffins RECIPE HERE, mug cakes RECIPE HERE and pancakes RECIPE HERE. In fact I don’t think there are many of my clean living recipes that DON’T use a banana.

CONVINCED YET? TRY THIS CREAMY BANANA AVOCADO SMOOTHIE BELOW.

CREAMY BANANA AVOCADO SMOOTHIE RECIPE – serves 1 (simply double recipe for 2 people)

1 ripe banana (fresh or frozen)

1/2 avocado

1 cup dairy, soy or almond milk

1tsp cinnamon

1Tbs raw honey

1Tbs chia seeds

1Tbs peanut butter

Handful of ice

Place all ingredients in a blender and blend until smooth and creamy. Enjoy!!

NN DAY 10 – THE CHOCOLATE FIX

Published on November 10, 2014November 12, 2014 by Katie morganLeave a comment

Chocolate is just one of those things that makes us happy. FACT! It’s actually scientifically proven too!! OH YOU BETCHA. Chocolate is a very nutritious source of antioxidants which are good for our inner health, skin, brain function and hormones. Personally I don’t need much more reason than that and that’s why I rarely go a day without some form of chocolate. And why should we?

As someone with an ‘all or nothing’ streak in their body I am not the greatest at self control (or portion size mind you) and the more ‘artificial’ the chocolate… the more addictive it is. Our body gets a taste of the sweet sugar and we simply cannot stop. Ever gone to the pantry to have ‘just one piece’ and ended up demolishing the whole block? yeahhhhh about that!! This is why a lot of health magazines and websites/blog recommend dark chocolate because the higher the cocoa content the lower the sugar and therefore the better it is for us. Lindt dark coconut intense anyone?? YUM or any of the intense dark Lindt range for that matter. Although the lime flavour… hmmmm interesting!!

Here are my 5 favourite chocolate fixes for ANY TIME of the day. Any one of them is going to make you feel all gooey inside and satisfy the chocolatey goodness you are craving without causing a blood sugar insulin spikes followed by a lethargic slum.

1. Banana-choc coconut smoothie (RECIPE HERE FROM NN DAY 08)

2. Luvju organic raw chocolate by the amazing company Loving Earth. Website HERE. YOU HAVE GOT TO TRY THIS!!! I bought a whole box and then some – it was the most exciting (and healthy) delivery package I have ever received!!! Hello work draw!

3. Homemade cacao chia cookies – Recipe to come in the near future! stay tuned!

4. Instant avocado cacao mousse – recipe will be posted in a couple of days

5. Homemade cacao protein balls RECIPE BELOW

CACAO PROTEIN BALLS

2 cups medjool dates (soaked overnight is best)

2 scoops protein powder (chocolate or vanilla)

1/2 cup shredded coconut (plus extra for rolling)

1/2 cup coconut oil

2Tbs honey

2Tbs cacao powder

1/2 cup nuts (almonds, cashews or brazil)

1/2 cup Goji berries (optional – but a wonderful little addition if you have them handy)

Place all ingredients into a food processor or Vitamix and blend.

Roll into medium sized balls and cover in extra cacao powder or coconut if desired. Refrigerate until firm! Can store in fridge for up to 4 weeks and freezer for 3 months! Trust me – they WONT last that long!

2-3 of these sweet chocolatey bliss balls make for the perfect after work or after dinner snack with a cuppa and are completely guilt free!! Happy Baking!!!

REMEMBER CHOCOLATE IS NOT AN ENEMY! IT CAN BE YOUR BEST FRIEND!!!

NN DAY 9 – TUNE OUT

Published on November 9, 2014November 9, 2014 by Katie morganLeave a comment

Sunday again? The weeks are SERIOUSLY flying past. Nothing like getting to Monday morning after a hugely busy weekend with nothing organised or planned, not to mention any time to just tune out and relax. You only have yourself to thank for the uncomfortable or baggy underwear you will be wearing Monday because you skipped washing day, or the over priced lunch you had to buy because you didn’t have time to do the grocery shop and all you had in the house was peanut butter and tuna tins. We have all been there.

A weekend escape can be one of the best things for us. Although arriving home late Sunday night can completely throw our week off and make us feel like we need another holiday escape. So this Sunday try to stay home, get organised, be productive and spend some time with the most important person in your life… YOU!!! SO JUST TUNE OUT!!

My three favourite things to do whilst ‘tuning out’ on a Sunday are:

1. Make a cuppa

2. Read a book or mag

3. Do some baking (peanut butter salted caramel slice recipe HERE)

What ever you chose to do – make sure if doesn’t involve the TV, internet, phone or laptop.

“A Sunday well spent – makes for a week of content”