HEALTH – Page 8 – KATIE MORGAN

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 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 16 – AB WORKOUT

Published on November 16, 2014November 14, 2014 by Katie morgan1 Comment

Too many wines or cheese last night? No worries. The number one rule of a healthy lifestyle IS NO GUILT!!! Guilt only causes stress which inevitably causes weight gain so let it go! An indulgent Saturday night was probably exactly what you needed after a busy week!!

Want to get your body moving?? I am calling this THE ‘AB‘ WORKOUT. Not only is it an ‘abdominal’ workout it is also a created by the amazingly talented West Aussie icon ‘Amanda Bisk’ aka AB. This girl has an out of control gorgeous strong body and is stunning on the inside and out. I got this quick little Ab burner from her super popular instagram page >> @amandabisk but for more workouts and great healthy advice head to her blog for a sunday read HERE!! Thanks Amanda!!!

THE AB WORKOUT

3 ROUNDS

20 x sit ups

20 x side crunches (each side)

20 x knee to elbow plank

20 x alternating toe touches

There is a video of her completing these exercises if you need more information on her instagram page @amandabisk! just scroll through and have a ponder!

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 14 – THE BIG FAT TRUTH

Published on November 14, 2014 by Katie morgan4 Comments

IF YOU WANT TO LOSE FAT – YOU HAVE GOT TO EAT FAT

Now for some this does sound crazy I understand … but honestly I could not offer a better tip that just that. Although as usual there is the fine print with such a statement. You have to eat the RIGHT types of fat which are essential to our diet and important for good health. These are the GOOD FATS. But what are the different types of fats and which ones are good or better than others??

Simple!! Here is a quick and easy explanation to help you understand.

SATURATED FATS; These fats are usually solid at room temperature ie fats in meat, coconut, butter and cheese. These fats are important however eating excessive amounts of these fats are NOT good for our overall health.

UNSATURATED FATS; There fats ARE IMPORTANT to our health and should be consumed on a daily basis. Unsaturated fats decrease the risk of heart disease, lower cholesterol and reduce/prevent belly fat (yes please). There are TWO TYPES of unsaturated fats – Mono and Poly;

Mono-unsaturated fat; are the omega 3 fats found in chia seeds and oily fish ie salmon and omega 6 fats found in some oils and nuts such as sunflower oil and brazil nuts.

Poly-unsaturated fat; found in olive and canola oil and nuts and seeds such as cashews, almonds and flaxseeds.

UGLY TRANS-FATS; trans fats are unsaturated fats that have been processed and as a result act as saturated fats. eating trans fats ARE BAD!!! they are found in most packages foods and also in some butters and margarines. Use food labels to seek out these trans fats.

YOU SHOULD BE FOCUSSING ON INCLUDING AS MANY UNSATURATED FATS AS POSSIBLE INTO YOUR DAILY DIET

Here are 5 healthy unsaturated fats that you should include in your diet tomorrow! See how many you can get on your plate and make the smart swap!!

1. Avocado

2. Almonds and cashews

3. Salmon or tuna

4. Olive oil

5. Peanut butter

I happily eat every single one of the above 5 favourite fats on a daily basis and my body could not thank me more for it!! (satay salmon stir fry topped with cashews followed by avocado mousse for dessert?) A lot of people have always thought that products with ‘low-fat’ or ‘diet’ written on them are always the better choice. However I personally believe this is incorrect. The only reason such products are ‘low fat or fat free’ is because the fat has been artificially extracted and most likely replaced with sugar and chemicals. (hello chemical sh*t storm) Eat whole products like whole fat milk and whole fat yoghurt. Fat will keep you fuller for longer and avoid sugar spikes or cravings meaning you are less likely to pig out on junk foods and the ugly trans fats.

Have a generous thumb size amount of fat in EVERY meal or snack. It digests slowly, so you feel satisfied for a longer period and eat less overall. Reach for a few of these heart healthy fats every day!!!

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”

NN DAY 8 – GROOVY SMOOTHIE

Published on November 8, 2014November 8, 2014 by Katie morgan4 Comments

Soggy spinach? Bruised mangoes? Spongey apples? Brown bananas? PERFECT!! Don’t throw them out. Throw them into a blender instead for the perfect groovy smoothie! They taste delicious and are jam packed with nutritious vitamins, minerals and fiber. Smoothies are a great on the go snack and are super quick and easy to make. And considering most things go into the one blender – there isn’t much mess to clean up after. (Unlike a juicer with its million parts)

If you chose to have a smoothie as a ‘meal’ ie for breakfast, then make sure you add substantial protein and healthy fats to keep you going. A simple scoop of protein powder, a raw egg, 1Tbs LSA, chia seeds or a handful of cashews are bound to do the trick! Cashews, macadamias and other nuts give smoothies a real creamy texture – so why not chuck a few in next time you blend!

To blend or juice? Unlike juicing – where you extract only the water and nutrients from the vegetable/fruit, smoothies include the whole content, fiber and all. When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you are only juicing fruits, this would cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss, memory problems and more! Fiber is also filling and without fiber in the juice, some people tend to get hungry again quickly. If you do however prefer a pulp free ‘juice’ over a thick smoothie, make sure you don’t throw out the pulp. Use it to make vegetarian patties, burgers or add it to your next spaghetti bolognaise.

MY TWO FAVOURITE SMOOTHIE RECIPES BELOW – THE GREEN GODDESS AND THE BANANA-CHOC COCONUT

GREEN GODDESS SMOOTHIE – serves 1

1 frozen ripe banana (doesn’t have to be frozen but it makes it more creamy if it is)

1 cup frozen mango or pineapple diced

1 handful of spinach or kale

1TBS chia seeds (extra for topping)

1TBS LSA or protein powder

2-4 Medjool dates

2tsp vital greens or spirulina powder

1/2 cup milk (almond, dairy, coconut or soy)

1/2 cup coconut water (add extra if desired based on texture)

BANANA-CHOC COCONUT SMOOTHIE – serves 1

1 frozen ripe banana

2TBS shredded coconut (extra for topping)

2TBS cacao powder

1TBS chia seeds

8-10 cashews or macadamia nuts

2-4 Medjool dates

1/2 cup coconut milk (can use almond, dairy or soy)

1/2 cup coconut water (add extra if desired based on texture)

HAPPY BLENDING UP THESE GROOVY SMOOTHIES !!!