KATIE MORGAN

BANANA DATE MUFFINS

Published on September 30, 2014 by Katie morgan11 Comments

Fair to say that I was a busy little bee in the kitchen for most of the long weekend baking up an absolute storm! and a yummy storm at that. Yep – you guessed it, I am the number one culprit of ‘tasting’ whilst you cook and adding ‘one date for the blender and one for my mouth’ … “pickers wear big knickers” as my mum used to say but what’s a good cook who doesn’t taste their food right?? Ok yes I agree having spoonful after spoonful straight from the peanut butter jar and nibbling on dates isnt quite taste testing the mixture but it tastes good!!

Muffins are one of my favourites and absolute MUST HAVES in the freezer. Not only are they a great sized high protein, high fibre and low carb/sugar snack but they are great for quickly grabbing something on your way out the door rather than reaching for chocolate, lollies or chips. Ever racing out the door without breakfast? Fading away at your desk with a boring apple for morning tea? Nothing but processed LCM bars to put in the kids lunch boxes? Inhaling a whole block of chocolate when you get home from work (we have all been there)? or having a drumstick ice cream for dessert because you can’t find a healthy substitute? If you answered yes to any of these then you have got to get baking!!

Some of my favourite muffin flavours are banana date, apple cinnamon, raspberry white chocolate and traditional blueberry. You can really add anything you like and mix it up often so you never get bored. I like to eat them straight from the freezer because not only are they super dense and hard but it also means I have to breath between mouthfuls and eat slower. Alternatively heating it up for 30 seconds in the microwave and spreading some fresh butter, mashed banana or nut butter on each half is just as divine! Just don’t forget a little cinnamon sprinkle too!

So back to my baking weekend – after looking over at the fruit bowl and seeing some rather brown spotty sad-looking bananas I thought it would be the perfect opportunity to get muffin making. We had just spent some time out at my partner’s mums property and was lucky enough to bring home 18 freshly laid farm eggs – so BOOM … apron and oven on!

This particular recipe uses a food processor although I am sure with some serious elbow grease and a more ‘chunky’ outcome you could do without. Bananas are a fantastic source of potassium and good carbohydrates for energy. Combined with the added fibre and essential nutrients from the dates and the omega 3 and protein content of the chia seeds these power house muffins will keep you feeling full for longer and avoid any 3pm sugar crash.

HEALTHY BANANA DATE MUFFINS – SUGAR FREE, DAIRY FREE, GLUTEN FREE AND PALEO FRIENDLY*

INGREDIENTS:

3 ripe bananas

3 large eggs

10-12 pitted medjool dates (I added a few extras because they taste delicious)

1Tbs vanilla extract

1/2 cup coconut oil – or similar

1/2 cup LSA (linseed, sunflower seeds and almonds ground)

1/2 cup walnuts or other nuts (optional)

1/2 cup orange juice or water (I used coconut water)

2Tbs chia seeds

1.5 cups almond meal

1 cup wholemeal flour or gluten-free flour (again can substitute as you wish)

1tsp baking powder

1tsp baking soda

1/4tsp salt

METHOD:

Pre heat the oven to 160 degrees and line a 12 cup muffin tin with patty pans or oil. You might need 2 trays depending on the depth/size. I used a friand tin and a silicone muffin tin so what ever is going is good!

Place the bananas, dates, eggs, vanilla, coconut oil and juice/water in the food processor and blend until smooth (about 2-3 minutes).

In a large mixing bowl combine the all dry ingredients except the walnuts. Make a well in the centre of the mixture and pour the banana mixture from the food processor slowly into the bowl. Carefully fold the walnuts in and stir until combined. If you want a more ‘chunky’ texture you can add a few roughly chopped dates into the mixture now.

Once combined spoon the mixture evenly into the patty pans about 3/4 full.

Place in oven for 15/20 mins or until the skewer comes out clean.

Note: I topped some of the muffins with a large brazil nut (for my other half). Brazil nuts are rich in selenium which is great for protection against heart disease and prostate/breast cancers. They also have high antioxidant enzymes that boosts the immune system and it makes the muffins look super cute!

Make sure you keep an eye on the muffins and check them after 15 minutes to avoid drying out/over cooking. Leave to cool on a wire rack and then put some aside to eat and place the rest in snap lock bags and store them in the freezer for up to 6-8 weeks (if they don’t all get eaten sooner)

Enjoy

THE KETTLEBELL WORKOUT

Published on September 25, 2014 by Katie morgan3 Comments

Firstly for those who are thinking – ‘What on earth is she talking about” … I will wind back a tad and explain the basics.

Nope – it’s got nothing to do with a cuppa so you can put your gown, slippers and English breaky box away (sorry). You are going to need a water bottle and a gym towel if anything!

Kettlebells are the cannonball shaped ‘weights’ with a large looped handle, much like the gas stove top kettles, and are amazing tools to get you fitter and leaner in less time.

If you have ever looked at them and thought ‘nope that’s not for me’ or ‘Swing it? You have got to be kidding?’ then this is the perfect place to start.

The best thing about kettlebells is that they are aimed to appeal to all levels of fitness, a variety of ages and both genders…and they can really be fun. I actually sometimes enjoy the thrill of trying not to haul the thing over the other side of the room accidently and smash the mirrors. There have been some close ones.

The major difference between traditional weights and kettlebells is that while you try to avoid the ‘swinging cheating momentum’ with dumbbells (yep I am talking about that girl with the insanely heavy bar in pump doing what looks more like a belly dance than a bicep curl), kettlebells are all about creating and controlling the momentum. By swinging the kettlebell in different patterns, and then controlling the momentum to change directions, you are working your big muscles groups such as your legs and butt and also your smaller stability muscles like your abs.

They are also great for your posture, as you use so many muscles groups in conjunction means your core has to stay engaged 360 degrees to stabilise each and every movement. Your back and abs should stay straight and any forward bending should come from your hips or legs rather than an arched back. Remember form is MORE important than the weight you lift.

According to Myatt Murphy, author of the book Push, Pull, Swing, “Kettlebells actually require less wrist, shoulder, and upper-back flexibility than barbells or dumbbells. Kettlebell exercises [also] hit the muscles most men and women often neglect, such as the hamstrings, glutes, core and lower back. Strengthening these muscles leads to improved flexibility, posture, and energy levels”

The Kettlebell workout

Unfortunately you WILL need a kettlebell for this circuit so it’s not something you can do from the comfort of your lounge room – of course unless you have a kettlebell that is.

There are 7 exercises in this circuit. Try and do 8 -10 reps of each exercise without stopping to complete ONE round. Rest for 1-2 minutes at the end of each round. If you feel light headed – take a breather and walk around but just make sure you keep moving. Then complete 4 Rounds in total!

Kettle bell swings 6-8kg

The swing is the most basic of the kettlebell movements but technique is very crucial to gain any benefit from the move. Start with the kettlebell in both hands hanging between your legs with a lose grip. Drive your hips forward forcefully, making the kettlebell float to shoulder height no higher whilst engaging your core and tightening your glutes and thighs. Then swing the kettlebell back down between your legs and repeat.

Goblet squats 6-10kg

Stand in a wide squat position with the kettlebell in both hands. You can either hold the handle and let it hang between your legs like the swing position or you can cup the bottom of the kettlebell with both hands and hold it against your chest. Keeping your back straight and knees turning out following the line of your little toe, perform a deep wide squat and return to standing. Repeat

Military press single arm 4-6kg

Standing in the neutral spine position, feet shoulder width apart, hold the kettlebell in the one hand hanging over your wrist and resting on your shoulder. As you straighten/press your arm upwards you will perform a fist pump action with a little arm twist if required for comfort. Bring the arm back to shoulder position and repeat.

Reverse curtsey lunge 6-8kg

Standing feet at shoulder width hold the kettlebell at the handle with both hands and bring it up to chest height holding it against you. Take one large step backwards with your left leg crossing it behind your right. Bend your knees and lower your hips until your right knee is parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Return to start and repeat with the other leg.

Single arm bent over row 6-8kg

You need a bench for this move. Standing alongside a flat bench place your left knee and hand on the bench as if you were on all fours (twos). Keep your back flat and hold the kettlebell in the other arm letting it hang just off the ground palm facing in. Engage your core, glutes and back muscles while keeping the natural curve in your spine to protect your back. Think about sticking your bum up/out. Pull your arm up to the side of your chest by bending your elbow. Pause for a moment and squeeze your shoulder blades together before returning it to the start position.

Tricep pull overs 4-6kg

Lie on your back on the flat bench holding the handle of the kettlebell with both hands leaning on your thighs. Lift your arms straight up to above your head keeping a slight bend in the elbows. From here extend the kettlebell and your arms with a 90 degree bend to the top of the bench behind your head. Hold for a moment and keeping that 90 degree bend pull the kettlebell back over to chest height and repeat.

Russian twists 6-8kg

Sitting on the floor hold the kettlebell by the handles and rest it on your thighs. Keeping your back straight and core engaged learn back to a 45 degrees angle and hold the kettlebell with elbows bent just above your thighs. Using the momentum of the kettlebell twist your body to the left keeping your hips and legs as square as possible and your torso upright. Hold for a moment before returning to the centre and twisting to the right. Repeat. For an extra burn try lifting your feet sightly off the floor and hold them there whilst you perform the reps.

Make sure you cool down and stretch after every workout to avoid injury and help your muscles relax. Hold each stretch for 20-30 seconds.

Next time you are at the gym – add one or all of these kettlebell moves to your routine. You will see how fun and versatile kettlebells can really be!

13 TOP FOODS FOR WEIGHT LOSS

Published on September 18, 2014September 18, 2014 by Katie morganLeave a comment

With so many fad diets circling social media and the health and fitness industry it is hard to know what to eat. It certainly doesn’t help that the ‘gluten free’ diet is becoming a bit of a fashionable trend and people are focussing more on what NOT to eat, than what TO eat!

The amazing fitness health queen Lorna Jane stands by her quote “STOP DIETING – START NOURISHING” and proves this with some delicious and nutritious recipes in her latest cookbook Nourish – if you haven’t already got it, go and buy it now!! It’s a goodie.

Here is a list of the 13 top foods for weight loss; in no particular order these amazing wholefoods are simply designed to kick start your metabolism and burn that unwanted fat whist you munch. See how many you can fit in your day!!

Apples
Beef
Eggs
Bananas
Oats
Brown rice
Blueberries
Chili
Avocado and Olive oil
Chicken
Peanut butter
Greek yoghurt
Almonds

How many did you mentally check off in your head? Or how many of you took one look at the list and felt like a dog with his tail between his legs?

Want to know how can you achieve all of these foods in the one day? SIMPLE – I would say that I easily consume 90% of this list EACH day… Chili is finally growing on me but that would probably be my least consumed. Side Note: Have you had that chili hummus dip? With the big red blob in the middle… fair to say the hummus part contains no heat AT ALL but that red bit… ouch it is 100% chili/ harrissa paste so either stir the whole thing up before you scoop or avoid the red like the plague unless you have a cucumber and glass of milk handy! I’m just going to stick to the plain or beetroot hummus thanks!

Please note these meal plans are based around what I consume daily. Different people require different levels of nutrition and portions to suit their physical activity and goals. I eat 3 meals, 2 snacks a day, drink 1 coffee on arrival to work (and then fight myself all day for a second until the coffee shop is shut) and have an after dinner treat 2-3 times a week!

Below I have constructed two examples of a simple one day meal plan that incorporates all of the 13 top weight loss foods: Try it one day this week… you won’t go back!

EXAMPLE ONE:

Breakfast:

Overnight soaked blueberry oats topped with a banana and dollop of Greek yoghurt

Mid-Morning snack:

Flat white

1 apple sliced and 1-2Tbs peanut butter

Lunch:

Grilled chicken, avocado, almond and feta salad. Health blogger, nutritionist and wellness coach Jess Sepel from ‘The Clean Life’ has an amazing recipe worth trying. http://www.jessicasepel.com/recipes/lunchdinner/alkalizing-salad-with-zatar-chicken/

Mid-Afternoon snack:

Handful of almonds/trail mix

2 boiled eggs

Dinner:

Beef mince chili con carne served on brown rice with steamed greens and diced avocado on top. My fave recipe for this is by Teresa Cutter; The Healthy Chef – check it out…. http://www.thehealthychef.com/2012/04/chilli-con-carne/

After dinner cleanse/snack:

Piece of fruit with a couple of slices of cheese (apple/cheddar or watermelon/ feta are some good combos)

Medjool dates are also the perfect sweet to fight those cravings. Otherwise have a piece or two of dark chocolate to give your body an antioxidant boost!

EXAMPLE TWO:

Breakfast:

Green brekkie smoothie; 1/2 large frozen banana, 1 cup frozen blueberries, ½ cup oats, 1 raw egg (you honestly cannot taste the egg and it ups the protein content) big handful of spinach and milk

Mid-Morning snack:

Flat white

175gms Greek yoghurt topped with seeds/nuts or granola (I am all about the toppings/textures and the crunch factor)

Lunch:

Thai beef salad with rice noodles

Great recipe by nutritionist Katherine Rothwell on the Eat Fit Food blog here:

http://www.eatfitfood.com.au/_blog/Eat_Fit_Food_Blog/post/meal-of-the-week-thai-beef-salad-with-rice-noodles-cashews-sesame-seeds/

Mid-Afternoon snack:

2 brown rice cakes with 1-2Tbs peanut butter and ½ large banana sliced (leftover from brekkie)

Slice of warmed banana bread with 1-2Tbs peanut butter, 1/2 large banana with chia seeds and cinnamon (This is a serious fave – pictured as the feature image) recipe for banana bread by The Healthy Chef here: http://www.thehealthychef.com/2013/01/gluten-free-banana-bread/ perfect when you have those funky looking brown bananas lying around and even better to bake, slice and freeze!

Dinner:

Chicken and red apple curry with almond couscous

Simple weeknight curry recipe from Clean Eating Magazine here: http://www.cleaneatingmag.com/recipes/chicken-curry-with-almond-couscous/

After dinner cleanse/snack:

Avocado raw chocolate mousse; simply mash/combine 1 avocado with 2 Tbs honey and 1Tbs cacao powder for instant creamy mousse; Serves 2)

It is THAT simple. There you have it – 13 weight loss super foods in the one day all designed to target fat loss, not to mention taste delicious.

There are so many different combinations of these foods that you can incorporate into your daily eating plan…Eggs for breakfast, yoghurt dolloped on or in your next curries, peanut butter in your stir fry or avocado in your smoothies. Get creative!

Your body requires a balance of carbohydrates, good fats, proteins and fibre to thrive and get the best results.

“Fail to prepare – prepare to fail”

EATING KALE AND LIFTING KETTLEBELLS

Published on September 13, 2014September 17, 2014 by Katie morgan4 Comments

I guess everyone has their favourite things, happy places and things that get them excited. Everyday my love for fitness, nutrition and living a healthy life is growing. I am forever stalking Instagram pages, reading and buying all the new clean lifestyle and wholefood books hitting the shelf (I will get to my faves and worthwhile buys another time) and researching about what it is that makes our body function at its best.

So… why eat kale and lift kettlebells?

Continue reading “EATING KALE AND LIFTING KETTLEBELLS” →