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Not Too Rocky Road Bites

Just because we want a treat, doesn’t mean we need it to be completely processed. This dark chocolate treat can be stored in your freezer and is a super tasty snack when you’ve got that sweet tooth. The best thing is that it’s completely adjustable to your own tastes. Want it less sweet? Use less dried fruit. Don’t like marshmallows? Replace them with a chunk of frozen banana or (if you want to be really decadent) some liquor twisted ice cream (mix some of your favourite liquor like baileys/Cointreau/frangelico into some ice cream and dollop small amounts into the chocolate mix). Or add some peanut/almond butter for creaminess and protein.

Ingredients

400g of dark chocolate of your choosing

Dried fruit of your choice- I like cranberries, raisins & goji berries

Himalayan sea salt or any other high quality salt

Marshmallows

Baking tray- Preferably shallow and less than 30cm x10

Method

1. Melt the dark chocolate in a double boiler

(Put some water into a pot and another bowl over the top, not touching the water, then put on a high heat, put the chocolate into the bowl and stir as the chocolate melts.)

2. Line baking tray with baking paper.

3. Roughly chop up 3-5 Tbsps of dried fruit

4. For that textural satisfaction, cut up some marshmallows into fingernail sized bits

5. Add marshmallows and dried fruit to the baking tray, evenly spreading them across.

6. Pour the dark chocolate into the tray covering all ingredients

7. For a yummy salted chocolate finish, you can sprinkle 1-2 Tsp salt while the chocolate is still warm

8. After 1-2 hours, take the tin out of the freezer and cut into small portion sizes. Then place back into the fridge to set for a further 4-6 hours

That’s literally it- so easy & fast

I hope you enjoy this yummy chocolate snack as much as I did!

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Workout #15

Workout #15

This is an ab workout and it is quite challenging (trust me, it is more difficult than it looks!). It works every muscle in your core, and is a great workout to add to the end of cardio or just to do on its own.

 

How To Complete The Workout

Complete 6 reps of each, without any rest. After you have completed 1 round, you can rest for 60 seconds if you need to. Complete a total of 2-3 rounds.

1. Straight leg toe taps (complete 6 reps each side)
2. Half tuck and pike (using gliding discs – I will put the link to the discs I use at the bottom of this post)
3. Crunch pulses
4. Pyramid plank
5. One sided v up
6. One sided rope climbs (using gliding discs)

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Tuna Pasta Bake

I’m not sure about you, but as the cold, dark Autumn nights kick in, my craving for warm comforting meals is increasing.

This recipe is my favourite Go To, quick, nutritious and simply delicious low fat warming bake.

This is the perfect meal to make in a large dish and it will last you for days after in pack lunch boxes.

Ingredients

400g pasta

800ml chopped tomatoes (I use the ones seasoned with basil)

2 tins tuna of your choice

2 gloves garlic

1 shallot

Salt and pepper

Coconut oil

Low fat cheese

Tunabake

Method

Boil pasta for 10-12 minutes until soft

Fry finely chopped garlic and shallot in 1Tbsp coconut oil until light brown

Add chopped tomatoes and simmer before adding 2Tbsp mixed herbs, a pinch of salt and pepper

Mix well before adding the tuna and Pasta and mix further

Add grated low fat cheese to the mix (amount is optional)

Place mix into a baking dish and cover

Bake in the oven for 15 mins at 1800deg

Open the oven to sprinkle low fat cheese on top before baking for a further 5 mins (without the lid on top)

Dish up and enjoy! This meal is totally addictive.

TWO INGREDIENT SUGAR-FREE JAM

TWO INGREDIENT SUGAR-FREE JAM

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Lather it on peanut butter toast, add it to jam drop cookies, stir it through greek yoghurt or just spoon it on your porridge. This chia seed jam is the perfect healthy indulgence and is 1000 times easier than making regular jam – all you need is TWO ingredients!

Ingredients:

250g frozen raspberries

1 tbsp chia seeds

Method:

  1. Defrost raspberries in a microwave safe dish or in a pot over the stove.
  2. Once defrosted use a fork to mash them into a thick sauce consistency.
  3. Stir through chia seeds. Pour into a jar and allow to cool and set.
  4. Store in the fridge for up to 5 days.

If you have any other ways of using this chia jam I would love to see how you incorporate it into you meals or snacks so don’t forget to tag me on instagram  to show me your creations!!

Love and light,

Caroline x

Workout #14

Workout #14

This is one of my FAVOURITE types of workouts to do, and it doesn’t require any equipment. HIIT workouts are great because they burn a lot of calories, but doing too many leg focused exercises can cause unwanted bulkiness. This type of HIIT ab workout won’t cause bulk and will help you get a lean and toned stomach.

HOW TO COMPLETE THE WORKOUT

Complete each exercise for 30 seconds, with no rest (i.e. one exercise straight after the other). After you have finished one round, rest for 1 minute. Complete 3 rounds (or more if you’re feeling up to it!). 3 rounds should only take you around 12 minutes – easy!

Snap Jump + 4 Mountain Climbers

Advanced Toe Taps

Bicycle Crunches

Plank Leg Lifts

Roll Ups

Body Confidence and Self-Worth

Body Confidence and Self-Worth

I want to talk about self esteem and body confidence, or lack thereof. 

Even though low self-esteem often has its roots planted firmly somewhere in our past, it can be growing out of control in our present. It can cause an individual to view themselves as inadequate, unlovable or incapable. These thoughts may transform into beliefs and then become very limiting and potentially debilitating in a person’s life. These negative self-views can become more and more frequent, slithering their way into every thought, radically altering our self-confidence, and dramatically influencing the way we view our worth and value.

Low self-esteem is the foundation of self-doubt, self-judgement and self-criticism. It causes individuals to conceive faulty assumptions and beliefs about themselves and their abilities, and promotes unhealthy actions such as self-defeating behaviours, self-isolation and avoidance.

Having low self-esteem is more than just not feeling good about yourself. It is a deep belief instilled within, constantly convincing an individual that they are “not enough”.

Sound familiar? You’re not alone.

Would it be surprising if I pointed out numbers like:

7 out of 10 girls believe they are not good enough or do not measure up in some way, whether it be their looks, performance in school and relationships with family and friends*

While it may not be completely surprising, it is absolutely shocking to think so many girls these days have such low self-esteem and self-worth.

In 2015-2016 a study was commissioned by Dove to find how women around the world felt about themselves. They surveyed 10,500 women and girls between the ages of 10-64 years, across 13 countries. They found only 50% of women in the USA reported feeling confident in their own beauty.

This figure was pretty indicative of the self-views held by many women and girls in the so-called “modernist” cultures with high democratic standards regarding equality and freedom. Indian women were the most confident in their individual beauty with 96% reporting good self-esteem and self-worth. It really might be worth exploring how Indian traditions, religious and social conventions have interacted to help protect and nurture self-esteem among women and girls? Because it sounds like low self-confidence is fast becoming a HUGE problem for far too many women around the world.

So, what can we do about it? How can we help?

And this is my cue to start ranting about this topic I am very passionate about!

We need to STOP body shaming. It is up to us as women, to begin positively transforming and reshaping the way we are taught to see, think, speak of and to ourselves and each other.

We need to STOP body shaming. STOP comparing our bodies to others. STOP determining our value by our dress size and our worth by the distance separating our thighs. We need to STOP the “fat” talk. STOP teaching girls that there is a norm or social expectation, and start celebrating each and every single woman and their body for exactly what it is. We need to be body positive, body accepting and non-critical of both ourselves and others. We need to be kind and complimentary to each other. We need to teach young girls that they are beautiful and that a size, weight or measurement does not define who they are or what they are capable of becoming.

We need to start acknowledging that body confidence is a state of mind, NOT a physical state!

Love and light,

Caroline x

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Paleo Sweet Potato Pancakes

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A new season calls for some new recipes!

WHAT YOU’LL NEED

Pancakes:

3 ¼ cup of almond flour

2 large sweet potatos

2.5 cups of almond milk

3 tbsp of coconut oil

2 tbsp of baking powder

1 tbsp of flx seed meal

1 TBSP cinnamon

3 eggs

1 banana

Compote:

–   Big handfuls of both blueberries and blackberries

–   3 tbsp of lemon juice

–   ¼ cup of coconut sugar

INSTRUCTIONS:

Pakcakes:

1.  Heat sauce pan on medium-low heat

2.  mix all pancake ingredients, (I used a .blender)until smooth

3.  put a tbsp of coconut oil in the sauce pan, medium to low heat.

4.  scoop ¼ cup of the pancake mix and dollop onto pan.

5.  allow the pancake to cook until it begins to bubble.

6.  flip! and cook until golden brown