Free from refined sugars, this healthy and quick Christmas pudding is packed with all the flavours and smells of Christmas and it only takes a few hours to make!
Ingredients
1½ whole, sweet oranges roughly chopped with the skin
300g medjool pitted dates
200g pitted prunes
⅓ cup coconut oil
1¼ cups water
1½ cups dried currants
200g organic dried apricots, finely chopped
100g pitted prunes, roughly chopped
4 eggs, lightly beaten
350g almond flour
1 tsp vanilla essence
1 tsp cinnamon
¼ tsp clove
½ tsp ground nutmeg
¼ tspsalt
Method
Preheat oven to 190C. Grease a medium sized pudding bowl. Combine dates, prunes, orange and water into a saucepan and bring to boil. Simmer for 10mins or until the water has evaporated and the dates have formed a thick paste. Stir through the coconut oil and set aside to cool. Place the cooled date mix into a food processor and process until smooth. Transfer to a large bowl and add apricots and prunes, currants, almond flour, vanilla, cinnamon, clove, nutmeg and the eggs. Mix well. Pour the mixture into your prepared pudding bowl. Place the pudding bowl into a deep baking tray, then pour in hot water until it reaches ½ to ¾ of the way up the roasting tray.
Cover the tray and pudding with a layer of baking paper and foil. Make sure it is completely sealed so no steam can escape. Bake for 1 hour and 30 minutes. Carefully remove from oven. Serve with coconut cream.
This tasty side dish is lower in fat, healthier than your average potato bake and still incredibly delicious!
Ingredients
2 tsp Garlic crushed
700 grams Potatoes washed, thinly sliced
1 Brown Onion sliced into thin rings
1/3 cup Wholewheat Breadcrumbs
2 tbsp Parmesan Cheese
185 ml Evaporated Milk
Method
reheat the oven to 180C. Lightly grease a shallow baking dish with olive oil. In a jug, combine the evaporated milk and crushed garlic and stir well. Layer the bottom of thedish with a single layer of the thinly sliced potato. Top it with a third of the onion rings. Repeat until all the potato and onion is used up.
Carefully pour over the milk and garlic mix and top with the breadcrumbs and parmesan cheese. Bake for 50 minutes or until the potato is cooked and it is golden and bubbling. Serve and enjoy!
Packed with flavour, this oven-roasted turkey recipe is healthy and is sure to impress your festive party!
Ingredients
4.5 – 5kg turkey
¼ cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano divided
2 Tbsp oil
Salt & pepper to taste
Onion, apple, lemon and/or orange, cut into wedges ( to make 1 1/2 cups)
3 cups water, plus more as needed
Method
Preheat your oven to 220C. Remove giblets and neck from turkey cavities. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place onion, apple and oranges pieces and half of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water and the remaining 10 herb sprigs to the pan. Roast the turkey until the skin is golden brown, 45 minutes. Remove from the oven.
Cover the breast with a double layer of foil, cutting as necessary to conform to the breast. Reduce oven temperature to 180C and continue roasting for about 1 1/4 to 1 3/4 hours more – the juices will run clear when cooked. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water. Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.
When it comes to running wisdom, numerous myths and misconceptions have been generated over time, and some of these more popular theories have turned out to be a lot more fiction than fact.
Recent research has debunked some of the most widely-known rules and beliefs. From stretching before a run to adopting extreme fad diets, here are some of the most common running myths that you should kick to the curb.
Myth busters: running facts vs fiction
Myth 1: Running trail is harder than road
Road runners thinking about trying their hand at trail running are often hesitant to tackle more technical routes due to the unfamiliar terrain. But is trail running really harder than road running?
It’s true that trail running requires a lot more attention than running on local roads. This is largely due to the uneven terrain, steeper grades and winding switchback, while road running provides smoother and harder surfaces which often correlate to faster times.
Because of this, people tend to think that road running has a lower level of difficulty, while the slower and more technical nature of trail running tends to get a bad reputation.
Often we want to categorize trail running and road running as two completely different activities but, at the end of the day, they are both just running. According to most athletes, if you are already an avid runner, then you already have all the skills you need to run on the trails.
In fact, trying your hand at trial running could benefit you in the long run since many health professionals actually report seeing less injuries in runners that mix their training with some trail running and road running than those who prefer to stick just to the roads.
Myth 2: Runners don’t need strength training
Most people tend to think that if they want to improve their running, all they should focus on is running. In actual fact, if you want to perform at your full potential, you should try to adopt a more comprehensive approach to your training.
Strength training is a key part of boosting performance and preventing injury. Strategically targeting different body parts on different days will also help you to better strengthen your muscles, improve your power output, give you a stronger, better push on the roads and improve your overall race time.
That’s why it’s important to supplement regular roadwork with occasional training to strengthen muscles and joints, as well as to target areas of fitness that you may not normally pay attention to – such as flexibility, balance, mobility, and strength.
Myth 3: Taking a few days off will hurt your fitness
The benefits of rest days shouldn’t be underestimated. Most people tend to forget that one of the most important parts of exercising effectively is giving our bodies time to recover.
Often, being stuck in an “I must work out everyday” mindset will do more harm than good. A lot of the time we tend to feel like taking a day or two off for rest and recovery, or sometimes even for illness, means that we have immediately lost the miles that we’ve logged during the week.
The truth is that cardiovascular fitness doesn’t just disappear overnight. Studies show that there is little decrease in general fitness over the first 10 days of inactivity in trained athletes. So if you need a rest day, take it. There’s no real need to ‘make up’ for the lost time.
A recent study even found that 80 marathon athletes reported that their bones and joints around the knee actually became stronger after training! And while 45% of running injuries do involve knee pain, it’s not the running itself that is inherently strenuous on your body, but rather the related issues which result from weak hips, tight muscles and overuse.
The only time you should really be cautious about injuring your knees when running is if you’ve had a recent knee surgery or if you’re significantly overweight. If that’s the case, it’s always better to start with a more gradual fitness routine before jumping right into an intensive running routine.
Myth 5: You don’t have the right body shape to be a runner
Often people are told that they are too tall, too heavy, too big or too short to be a good runner.
While it’s true that most elite trail or roadrunners have a specific shape and build, we’re not all born elite gold-medalists who are predisposed to a smaller frame and leaner body fat percentage. In reality, most of us don’t have single-digit body fat, and there is no ideal body type for someone looking to get into the sport.
While an individual’s body weight is undoubtedly important when it comes to distance running (since being lighter generally makes running a little easier), runners of all shapes and sizes are capable of beating times and breaking personal records.
Simply put: anyone can become a runner. At any big race, whether it’s a 5km or marathon, you’ll see athletes with varying body types cross the finish line. All it takes is a good level of aerobic fitness and the right training program.
Myth 6: Stretch before you run
While many people swear by a regular stretch routine before a run or race, static stretching is not actually the optimal way to warm up before a run.
In general, the rule is to never stretch a cold muscle. Certified running coaches tend to agree that you should never engage in static stretching before a run as lengthening your muscles could actually over-strain your muscles, and a simple stretch might even end up slowing you down instead.
Your primary focus should instead be to get enough oxygen into your muscles before you partake in any type of physical exertion. A good idea is to start it by warming up with a slow walk. Swing your arms back and forth to get the blood moving or do a few shoulder shrugs. The idea is to slowly elevate your heart rate for a few minutes before you pick up your pace.
Myth 7: There is a perfect diet for running
These days, athletes are always always looking for a new fad diet that will make them leaner and faster.
In reality, there is no specific diet for athletes looking to build stamina and better their performance. The bottom line is that proper nutrition and a balanced diet is all that matters when it comes to keeping your body fit and strong – and research has shown that we are able to thrive equally well on a variety of diets.
The key is trying different diets to find out what works best for you and to create a sustainable lifestyle centre around holistic, healthy living. Essentially, it is all about experimenting with a range of meals and eating plans to see what combination of foods will help you feel good while also enabling you to reach your peak athletic performance.
Whether it’s a vegan lifestyle, a ketogenic diet or a plant-based way of living, once you’ve figured out your best diet, it will undoubtedly give you more energy and stamina when you head out on the roads or the trails.
A final word
Don’t let any myths or misconceptions keep you from hitting the road – or the trail, or the track. At the end of the day, running is an ever-evolving sport, and new studies, better research and different theories are always showing up in the running community.
The trick is to use these opportunities to learn something new so that you can better develop your running wisdom and put your best foot forward every time you hit the roads.
A word from WellBe&Co
This blog was written by WellBe&Co in collaboration with RunMalibu. RunMalibu is taking virtual running to the next level with their US-based virtual races hosted between 7th and 8th November 2021.
Packed with omega-3 fatty acids, salmon is one of the ultimate fish to eat for brain health. Eggs are also a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline.
INGREDIENTS
2 large eggs
30g smoked salmon
2 tsp cream cheese
Salt and pepper to taste
Wholewheat, rye or gluten free toast of
choice
Fresh lemon for squeezing
METHOD
Lightly beat eggs in a small bowl until combined. Coat a small nonstick skillet with cooking spray and heat over medium. Add the egg mixture and cook, stirring often, until scrambled, about 3 minutes. Spread cream cheese over toast, add scrambled eggs and salmon. Top with salt and pepper and a dash of freshly squeezed lemon juice. Enjoy!
This berry-blaster smoothie is packed with brain boosting benefits. Loaded with antioxidants, this smoothie serves as the perfect start to your day.
INGREDIENTS
1 small ripe banana
140g berry combo – blackberries, blueberries,
raspberries or strawberries. Or choose your berries of choice. Leave some extra to serve.
Apple juice or cold water. You decide.
METHOD
Slice the banana into your blender or food processor and add the berries of your choice. Whizz until smooth. With the blades going, pour in juice or water to get to the consistency you prefer. Toss in a few extra berries on top and enjoy. Pro tip – freeze your banana in slice beforehand for a thicker, colder smoothie.
Have you ever started running and then a few weeks later you find your body being consistently sore with niggles and possibly a potential injury? If you shouted ‘hell yes’ in your mind right now then this one’s for you!
Check this out: THE POWER OF MOVEMENT: INCORPORATING EXERCISE INTO YOUR LIFESTYLE Whether you are getting into running or you have been running for years, it’s very important to incorporate strengthening exercises into your routine.Strengthening your glutes, hamstrings and core will help you prevent injury and set you up for success.Many of us are naturally more quad dominant when we run due to weak hamstrings and glutes from sitting all day at work. You may feel like when you run your glutes or hamstrings struggle to activate leaving your quads with most of the work. This will cause injury in the long run if you don’t give it some time and attention.
When it comes to strength training there are many benefits you can gain:
Reduced risk of injury
A strong core and lower body will set you up for success. If you strengthen these parts of your body, you will be able to maintain a correct running form throughout your runs, reducing your risk of injury to your hips, knees, lower back and so on.
Many injuries form from muscle imbalances or weaknesses. Using strength training, you can treat theses imbalances or weaknesses and therefore avoid injuries altogether. Not only will you avoid the pain from injury but you will also avoid having to stop running because of an injury. This will leave you more motivated to continue running and it’ll help you form a consistent running habit.
Running becomes easier
Like anything else, if you run consistently it will become easier. Adding strength training to the mix will help speed up the process because if you strengthen the parts of your body that you are using when running your runs will feel easier and more doable.
Reduced fatigue
Strength training helps prepare your body for the stress it endures on a run. It will help your muscles perform for longer without getting tired. You will be more prepared to fight off those tough moments when you are running than before – avoiding cramping up or muscle fatigue.
Keen to get started with some strength training? Here is a gentle strengthening workout that you can do absolutely anywhere.
Workout: • 1 min single leg glute bridge (each side) • 1 min lying lateral raises (each side) • 1 min bird dog (each side) • 1 min lying clams (each side) • 1 min plank hip dips • 1 min single leg deadlift (each side) *Complete each exercise back to back with little to no break. 1-minute rest between rounds* 3/4 ROUNDS Happy Running!
Let’s keep in touch: Instagram and Facebook: @thelivelyfitnessgirl
Between trying to balance a busy home life with the never-ending demands of the world of work, it can be hard to find time in the day to take care of your own mental health and well-being.
That’s why, in this week’s blog, we go over our top tips for embracing self-awareness through regular meditation and developing better emotional wellness by taking time to practice mindfulness every day.
We also give you a go over a quick and simple, five-minute meditation session that is perfect for stress relief where you’re short on time.
What is meditation?
Meditation is the habitual practice of training your mind to build better focus, redirect your thoughts and improve your own emotional awareness. This ancient wellness practise focuses on training awareness, attention, and compassion while trying to achieve a state of mental clarity and emotional calmness.
What most people don’t know is that there are actually many different styles of meditation, and each practice requires a different skillset and mindset. The two major styles of mediations include:
Focused-attention meditation:
This style of meditation aims to focus your attention on a single thought, object or visualization in order to clear your mind of any disturbances or distractions. This could involve repeating a particular mantra or focusing on a specific breathing pattern.
Open-monitoring meditation:
This type of meditation is all about broadening your awareness as a whole while taking in every aspect of your environment. The idea is to become more aware of the thoughts, feelings and sensations around you which you may usually try to suppress or skip over in the hustle and bustle of everyday life.
The benefits of meditation
Meditation is something everyone can do to improve their mental and emotional health, and the practice has been successfully used for many years to help people increase awareness of both their inner selves and their surroundings.
Individuals who are able to effectively enter a meditative stage are able to use this practice to develop a more outlook on life, elevate their mood and improve their self-discipline – but research shows that the benefits of meditation extend past just basic self-awareness and a better sense of clarity.
Here are just a few of the ways in which developing a daily meditation routine will benefit you:
It will reduce your stress and anxiety
It will calm your nervous system (since meditation has been proven to be a very effective way to bring your brain waves into a deeply calm and relaxed state)
It will promote better emotional health and self-awareness
It will improve your attention span and concentration
It will help reduce any memory loss
According to some research, it will help you manage symptoms of all kinds of conditions such as asthma, chronic pain, depression, high blood pressure, sleep problems and tension headaches.
Meditation basics
How to manage your breathing
Most people think that there must be a certain technique to breathing right when it comes to meditation but, in actual fact, most meditation experts recommend that you allow your body to breathe naturally. After all, the whole point of mindfulness and meditation is to cultivate awareness and find a sense of peace.
That being said, there are a few tips and tricks that will help you hone your focus and really immerse yourself in that meditative stage. Experts recommend that you take several deep breaths before you start, as well as to focus on breathing in through your nose and breathing out through your mouth until you find a comfortable rhythm.
Keeping a clear head
It’s completely normal to feel your mind wondering when you first start your meditation journey. The important thing to remember is that it will always take a bit of time to get comfortable with being alone with your thoughts when you first get started, and there’s no rush to achieve a certain level of clarity and stillness immediately.
The reality is that meditation is not about stopping your thoughts completely. Instead, it’s about learning how to observe your thinking while managing feelings of restlessness and anxiety in order to find some stillness in the moment.
Remember, there might be some setbacks along the way, but it’s important to recognize that this is just a part of your meditation journey.
A quick 5-minute meditation routine for stress relief
Gaining a new perspective when it comes to stressful situations can be as simple as dedicating just five minutes a day to sitting down and taking some time to improve your mindfulness through meditation.
The great thing about meditation is that it really can be done anywhere, and it doesn’t require any specialized equipment or space.
How to get started:
Find a place on the floor or at your desk chair to sit upright in a relaxed, comfortable position.
Take time to notice how you’re feeling and acknowledge any emotions or sensations that you may be experiencing at the time.
Actively relax your body and feel the weight of it sink into the floor or your chair.
Take a second to notice your own breathing pattern and slowly breathe deeply in and out through your nose and mouth until you are comfortable.
Now, take five minutes to sit in stillness and reflect. Remember to be kind to your wandering mind as you take on this new practice.
While five minutes can feel like a short amount of time, taking a moment to separate yourself from the constant busyness and distraction of the world we live in today can dramatically improve your ability to cope with stress, increase your focus and improve your productivity — as well as enable you to be more fully present during the rest of your activities throughout the day.
Some other handy tips:
If your work or home environment has too many distractions to allow for a peaceful, quiet surrounding, consider participating in a group meditation class over the weekend. This can improve your chance of successfully mastering meditation as you’ll have the guidance of a seasoned instructor to assist you during your learning journey, as well as the additional support of an entirely new community.
Alternatively, consider setting your alarm a few minutes early to take advantage of some quiet time in the morning. This may help you develop a more consistent habit and allow you to set the tone for the day so that you can tackle every task further with a more positive attitude.
Holistic, healthy living with WellBe
This November, we’re zoning-in on the theme of focus, mental wellness and mindfulness.
That’s why we’ve developed our two new 12-week nutrition and training guides to help you live every day with a clear intention to get closer to achieving your goals and living a life that is centred around healing, health and happiness.
Our easy-to-implement, lifestyle-focused nutrition, training and health solutions are fun, simple and the perfect way to improve your mental focus and renew your motivation for the week ahead with a variety of healthy, balanced meal plans and killer workout routines.
Want to know more? Check out our Instagram page or contact one of our friendly WellBe team members for more information today.
Let’s face it, it’s been almost 8 months of COVID-19 restrictions and we’re all feeling a little burnt-out by now. Although the country has moved down to lockdown level one, the threat of COVID-19 is still very real and most of us are still working, studying and going about most of our daily activities from home while we try to adhere to social-distancing guidelines.
It’s easy to feel your energy levels drop when you’re stuck in the same routine every day, and it’s fair to say that the ongoing anxiety surrounding COVID-19 has taken its toll on our mental health, energy levels and all-around motivation.
That’s why in this week’s blog we go over our top 5 tips for renewing your mental energy, boosting your motivation and bringing more balance into your life every day.
How to regain focus and re-ignite your energy
1. Get some more sunlight
It’s easy to slip into the lockdown slump when you’re eating, sleeping, working, and relaxing inside the house every day. During lockdown a lot of people have slipped into ‘hibernation mode’, and aside from the rare bit of exercise or the occasional walk in the park, it’s safe to say that we’ve all become house hermits during these last few months.
Getting out of the house and enjoying the beauty of a bright sunny day is not only a great way to boost your mood, but it’s also an important part of helping your body to produce its much-needed vitamin D – an extremely essential vitamin that has powerful effects on several systems throughout your body.
Vitamin D is a vital part of maintaining a strong immune system, keeping feelings of fatigue at bay and helping you maintain higher energy levels and better focus throughout the day.
2. Practice mindfulness
When it comes to renewing your motivation and getting ready to face the week ahead, there’s no better mood-booster than putting mindful habits into practice.
Whether it’s setting aside some time to sit quietly and enjoy the stillness of the morning or coming home for a long day of work to some yoga or journaling, any part of the day that you can dedicate to self-reflection and stillness is an essential part of maintaining a more balanced life. Meditation, journaling and other mindful-based techniques have been shown to significantly lower stress and restore emotional balance.
Remember, the key to forming healthy, mindful habits is to give yourself the freedom to pick and choose which methods work best for you. Some days completing an entire yoga routine and mediation session might just seem like too big of a feat. On days like that, it’s okay to come home from a long day of work and simply do 10 minutes of calming breathing exercises to re-centre your focus and renew your energy.
The bottom line is that mindfulness is a moment-by-moment awareness of your thoughts, your feelings and the current sensations surrounding you. The idea is to allow these thoughts and feelings to come and go, without judgement or feeling the need to do anything with them.
3. Fuel your body with healthy foods
Maintaining focus and concentration throughout your day is imperative to improving your productivity, but most of us tend to forget that food is a major contributor to how we feel throughout the day. If you don’t fuel your brain with the proper nutrients, the chances are that you’ll start to feel a range of symptoms that reflect this deficiency – such as memory problems, fatigue and concentration problems.
From starting the day with a healthy, filling breakfast to pre-prepping hearty meals for the day ahead, eating well can set the tone for your week. Eating well has been shown to improve short-term memory and attention, as well as improve all-around brain function and focus. Studies even show that students who eat brains-fueling foods such as high-fiber whole grains, vegetables and fruits tend to perform better than those who don’t.
4. Increase motivation by giving yourself a break
It’s been a long year and, sometimes, the only way to rally a bit more motivation for the tasks ahead is to step back and take your foot off the pedal for a while.
Studies show that taking regular breaks from both work responsibilities and personal responsibilities can actually boost your motivation, increase your energy levels and improve your focus in the long run.
At first, you may feel a slight sense of anxiety as you struggle to keep your mind off every task that still needs to be completed, but it’s important to force yourself to detach from work and focus on relaxing in that moment.
During the week, this could be as easy as stepping away from your work for 15 minutes and refreshing yourself with a cool drink or nutritious snack, or taking a quick walk outside to get some sunlight. Even just giving yourself a few minutes to detach and listen to some music can drastically improve your motivation and your mood.
When you return to work, you’ll be surprised at how much more focused, motivated, or even creative you feel.
5. Talk to family and friend about your lockdown slump
If you’re feeling stuck in a rut, unfocused and uninspired, the chances are that you’re not the only one in your inner circle of close family and friends who is feeling this way.
Symptoms of fatigue, frustration, energy loss and lack of motivation during this time are common, and sometimes it helps to share those feelings with another person who might be experiencing something similar.
Getting support can be as simple as having a weekly zoom call with a close friend or family member to check in and discuss your highs and lows of the week.
Remember, it’s important to find a method of communication that feels right for you. This might be a face-to-face conversation over zoom or, or you might find it easier to talk on the phone or write down how you feel in a letter.
Getting motivated with WellBe
Here at WellBe we want to give you the right tools to strengthen your mind and your body. That’s why we’ve developed our two new 12 week nutrition and training guides to help you live every day with a clear intention to get closer to achieving your goals and living a more happy, motivated life.
Our easy-to-implement, lifestyle-focussed nutrition, training and health solutions are fun, simple and the perfect way to improve your focus and renew your motivation for the week ahead with a variety of healthy, balanced meal plans and killer workout routines.Want to know more? Check out our Instagram page or contact one of our friendly WellBe team members for more information today.
You don’t need an ice cream maker to make this simple and fresh sorbet! With only 3 natural ingredients, this is the perfect summer sorbet!
INGREDIENTS
2 1/2 cups frozen strawberries
1 tbsp honey or maple syrup
3/4 cup cold water
METHOD
Add the frozen strawberries and honey / maple syrup to a food processor or blender. Then add about half of the water to start with and blitz until smooth. If needed add a little more water at a time until you get the right consistency. Either serve the sorbet straight away or transfer it to a container and freeze. When left in the freezer for a couple of hours the sorbet will freeze solid so leave it to defrost for about 15-20 min before trying to scoop it!
