Date Cinnamon Oatmeal Topped With Caramelized Apples And Almonds

Date Cinnamon Oatmeal Topped With Caramelized Apples And Almonds

So girls and guys,

With my mom starting her Patisserie course in Paris soon and therefore trying out all the different recipes it’s super hard to not eat all out it. But when the food is free, calories don’t count right?

Well, here’s one of her creations, prepare it, enjoy it, love it!

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Here’s how to do it!

Ingredients:

  • 1/2 cup oats
  • 3 dates, pitted and chopped
  • 1/2 cup freshly boiled water
  • 3/4 cup almond milk (or different milk of choice)
  • 1 tablespoon almond butter
  • 1/2 tsp cinnamon
  • pinch of Himalayan salt

For the topping:

  • 1/2 apple, peeled and diced in cubes
  • handful of almonds, roughly chopped
  • 1 tsp coconut oil
  • 1 tablespoon coconut sugar (or cane sugar)
  1. Transfer oats and chopped dates to a small saucepan, pour freshly boiled water over and set aside for 5 minutes to soak.
  2. After that time turn the heat on, add milk and the rest of the ingredients, stir well and bring to a boil. Simmer for about 3-5 minutes or until desired consistency, stirring frequently.
  3. In a second saucepan, over medium heat, cook apples and almonds on a tsp of melted coconut oil with the addition of coconut sugar. It will take them about 5 minutes to get nice golden brown and caramelized.
  4. Transfer your oatmeal to a bowl, top with caramelized apples and almonds and serve immediately. Enjoy!
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Bangers

Bangers

Motivation… yeah, it’s a biatch. Especially during Festival Season! While there’s a whole list of advice I could give you – set goals, reward yourself, exercise with a mate – my fave (failsafe!) way to kick my butt back into action is to turn to my good friends Shania, Whitney and Miley.

I’m talking about bangers! You know, them feel-good beats that pump you up and make you feel amaze. I’m talking Crazy in love, Turn down for what, Girls just wanna have fun kinda stuff. And of course, I have my go-to’s depending on my mood. Whether I’m down and out after a long (crappy) day, unmotivated to hit the gym, or feeling out of sorts, there’s a song for it.

Check out my fave 14 ‘feel-good’ bangers for guaranteed confidence, smiles and good times.

1. Touch the sky – Kanye West

Let’s kick things off with the one and only Yeezy, for when I get to the gym and am just not feelin’ it. Go on, try listening to it without feeling “extra fly” (quote: Kanye) – I dare you!

2. I wanna dance with somebody – Whitney Houston

Volume up girls! Who cares if the guy on the treadmill next to you can hear the sweet sound of Whitney wanting to dance with somebody through your earphones, you’ll be feeling motivated AF.

3. Single ladies – Beyonce

‘Cause it wouldn’t be a list of bangers without a bit of ‘Yonce in the mix. Forgotten what a strong, independent queen you are? Press play on this one.

4. Believe – Cher

I listen to this one when I need a little reminder to stay strong. You know, on those days when everything seems to be going wrong. Can relate? Be strong, respect yourself and believe!

5. Nice for what – Drake

Nice for this playlist! When you can’t find your mojo and have lost touch with your inner hustler, Drake’s got your back. Feel empowered, be fierce and “hit them angles” girl.

6. Man, I feel like a woman – Shania Twain

Motivating, liberating, empowering. Yep, that just about sums it up. For an added confidence boost, chuck this one on your ‘pump me up’ playlist.

7. One more time – Daft Punk

When I’m 4 rounds into my workout, on my second last set of squats and about to give up, what do I do? I make like Daft Punk and smash it out one more time!

8. Party in the USA – Miley Cyrus

Basically just an all round feel-good, pump-me-up, banger. There’s nothing like belting this one out  with some carpool karaoke after a tiring day at work on the way to the gym, or even just on a road trip with your bestie… exhibit A!

9. I Got You – Duke Dumont

Missing summer? Listening to summer bangers is an awesome motivator to help you keep your eye on your goals in winter. This one’s my fave – talk about good vibes!

10. Hey ya! – Outkast

Talk about a ‘feel-good’ banger. I can’t help but smile when I hear this one. Rough day? Let it all go, and (in the wise words of Andre 3000) “shake it, shake, shake it.” Trust me, you’ll feel better.

11. Uptown Funk – Mark Ronson

When to listen: Before a night out on the town. Who to listen with: your best girlfriends. When I’m not in the mood for a night out but it’s too late to bail, it’s time to get Uptown Funky. Without fail, it puts a strut in my step and some serious ‘tude in my mood.

12. Respect – Aretha Franklin

Boy trouble? Not for this girl. If you’re in a toxic relationship, lacking self respect or forgetting your self worth, Aretha’s your girl.

13. Only girl in the world – Rihanna

A banger if I ever did hear one. Let’s just say RiRi really knows how to pump me up for the gym. Queue bass drop… now!

14. Bring it all back – S club 7

Saving the best for last. Let me leave you with a classic (90’s babies represent)! Listen to this song for the ultimate motivation and smiles. Over and out. (BTW it’s my all time forever and ever favourite song)

Lady Days and How To Workout Despite

Lady Days and How To Workout Despite

Let’s talk about periods. That inconvenient (and seriously painful) reminder that we aren’t with children.

Look, I know how painful it can be getting out of bed let alone getting yourself to the gym when your period suddenly hits. And for a week out of every month, you find yourself seeking heat packs and bed over a sweaty, exhausting HIIT session.

But have you ever wondered how your menstrual cycle effects your training? Have you questioned whether or not that one week off per month is the only option?

I have, and that’s why I decided to search the web for insight into how women can make their periods work WITH them, and not against them when it comes to exercising.

The result? I’ve come up with some simple (but effective) tips to get the most out of that one painful week every month, and all the rest so that you can carry on killing your workouts like the weapons you are!

 

Time Your Training

First and foremost, we should all be timing our training around our menstrual cycles. But in order to do this, we need to understand the four main phases of our cycles. In a nut shell, the initial phase begins on the first day of your period and is called menstruation, and last’s up until the last day of our period. The second stage of the cycle called the follicular phase and begins at the same time as the menstruation phase, but lasts up to one week longer. From there, your body moves into ovulation which lasts just 24 hours. Lastly, your body enters the luteal phase which is where your body prepares itself for another cycle.

During menstruation is where you often feel the most pain, so you can let your body rest during this short time if needed. Once the menstruation phase ends, you should begin training at your regular intensity. However, the most important phase to keep in mind when training is the luteal phase. 

During this last phase of the cycle, your body produces increased amounts of the hormones oestrogen and progesterone. This is when you should be increasing your intensity of training, because this phase ultimately primes your body to workout at very high intensities.

Vary Your Intensity

In regards to the intensity of your training, experts suggest that on certain days of your cycle, it can be beneficial to play around with your easy and hard days, as well as the type of training you are doing! So whether you decide to swap weights for cardio, HIIT for pilates or vice versa, it could have a remarkable impact on your body!

Varying your intensity and workouts is always a better option to just forgetting about exercise all together. So next time you think about staying home spooning your heat pack, really ask yourself how you’re feeling! If you think you can fit a small weights session in instead of a run, or pilates instead of HIIT… Do it! Your body will thank you later!

 

Create A Period Plan of Action (will vary for everyone)

Day 1:

Just relax. This is usually the most painful day of your cycle, and it won’t hurt to give yourself the day off! During this time, take care of yourself! Have a warm shower, drink some tea, and spoon your heat pack!

Day 2 & 3:

Day 2 and 3 of your cycle is still very sensitive for most, but you might find yourself treating these days exactly the same as day 1. If you really listen to your body and find that you feel better than day 1, why not try and go for a walk? Maybe even do some light weight training. This might not be the case for everyone, but if you can do even a small amount of exercise during these days, then you should! Exercising releases endorphins, and endorphins make us feel good! You will be surprised at how much better you feel afterwards!

Day 4 to 7: 

The last few days of your cycle is where you generally experience the least amount of pain, with some of us even feeling none!

You should try to resume your usual training, adjusting your intensity as needed! You’ll be surprised how much energy you can actually put into a workout during these last few days of your cycle! So give it your best FKing go!

2 days Prior to Your Next Cycle:

As mentioned at the beginning of this article, when you enter the luteal phase, your body produces an increased amount of oestrogen and progesterone, which means you essentially have a window of time where your body will allow you to train even harder than usual! So during this time, hit the treadmill, or reach for the heavier weights and higher repetitions! If we have to suffer through 7 days of pain every month, why not get something out of it too!?

Sound manageable ladies? Let’s make this challenge a habit every month! And KILL IT all month long.

Low Fat Peanut Butter Cookies

Low Fat Peanut Butter Cookies

To make these peanut butter cookies low in fat, I used powdered peanut butter instead of regular peanut butter. Powdered peanut butter is essentially peanuts have have been pressed to remove much of the oil and fats. This leaves the taste but reduces the fat and calories, leaving you with a peanut powder that can be reconstituted in water.

Peanut butter is more or less my favourite food but since I’m tracking macros right now it’s pretty hard to include much of it in my diet. In comes P2B, one serving provides just 45 calories with 5 grams of carbs, 5 grams a protein and 1 gram of fat. Sounds to good to be true, right? Well, it kind of is..lol…it’s by no means real peanut butter but it gets me by and I think it’s a good ingredient to have on hand for peanut butter snack attacks.

I often use it as a replacement for peanut butter, especially in sauces, and I also just mix it with water to eat as a spread or dip.

These simple, low fat peanut butter oatmeal cookies require just 4 simple ingredients. By using powdered peanut butter instead of regular peanut butter, each cookie is just 75 calories! Satisfy your next cookie craving with these tasty, wholesome little treats.

INGREDIENTS

• 2 ripe bananas (270 g), mashed

• 1/2 cup (125 g) unsweetened applesauce

• 2 cups (160 g) quick oats

• 8 tbsp (48 g) powdered peanut butter

Optional Ingredients:

• pinch of sea salt

• a few drops of liquid stevia or 2 packets of powdered stevia (substitute 1 tablespoon of maple syrup or coconut sugar)

• 1/2 tsp pure vanilla extract

INSTRUCTIONS

1 Pre-heat oven to 350 degrees.

2 Place the mashed bananas in a bowl and stir in the applesauce to combine.

3 Add the oats, powdered peanut butter and salt. Mix well.

4 Prepare a baking tray with parchment paper or a silicone baking mat, or very lightly spray with non-stick cooking spay.

5 Drop 12 spoonfuls of the dough onto the baking tray, pressing down a bit to form cookies.

6 Bake for 16 minutes until golden brown, do not overcook. If they seem slightly underdone when you take them out, that’s about right.

7 Let cool on the pan.

NUTRITION

Serving Size: 1 cookie

Calories: 74 calories

Sugar: 3 g

Sodium: 0.3 mg

Fat: 1.2

Carbohydrates: 13

Fiber: 2.2 g

Protein: 3.3

WHAT AM I UP TO THESE DAYS?

WHAT AM I UP TO THESE DAYS?

I know it’s been quiet around here for a while now. And that’s not because I don’t enjoy blogging anymore, it’s because I’m not sure about what I want to blog. At least, I wasn’t. I decided to just share what drives me these days, what’s on mind – which at times can be confusing even for myself – and which goals I set for myself.

 

As some of you may have noticed I broke my wrist while doing the second Crossfit Open Workout. I was devastated. Not that I wanted to achieve anything in particular, I just wanted to proof myself. Sounds silly right? Well, I now know that it didn’t sign up for myself, I was still at a stage where I compared myself to everyone around.

I got so upset that I’m not making progress while others got their first pull up, put more weight on the bar than I did, were faster at running etc.

So when I broke my wrist I HAD TO take a step back and reflect. Maybe it was exactly what I needed.

It forced me to REMEMBER YOUR WHY. Why I started this journey. Reflect on the value this is adding to my life and ride it into the ground. Never letting myself down by never forgetting why I am here and how this impacts my goals. I chose this next step for a damn good reason, so PROVE IT. TO MYSELF.

Keeping in mind that progress takes time. Changes are happening, but I may not be able to notice them from one day to the next. Stay strong, keep persistent, and have faith that your actions are paying off; one cent at a time. one step after the other.

The hardest part of my journey thus far has been what I deal with mentally on a daily basis. Or to make it more simple: dealing with myself on a daily basis. I have a lot of heart in every aspect of my life, I am extremely hard on myself and beat myself down on a regular basis. I am a professional over-thinker. I put a lot of pressure on myself to excel at my studies, at Crossfit, at running, my nutrition, as these are all the things (only 4! nothing else) I put all of my energy into.

When I find weakness I become so obsessed with it to the point where I can’t sleep at night until I remember everything I need to remember for that exam e.g.

I’ve just started a new program and so far I’m loving it. Step by step. I’ve also started working with RP Strength to get my diet back on track. I realised with all that running that I’m doing, I just ate way to little.

I know this pretty much says everything and nothing at all.

If you can take anything away from this blog entry it that:

FAILURE IS SO IMPORTANT: How will you learn to handle adversity if everything comes easy in life? You are the product of your failures and how you react to them.

Always remember, every setback has a silver lining.

 

Love always, 

Caroline

Finding Motivation Part Three

Finding Motivation Part Three

Are you still looking to find some motivation? Well, don’t look behind you or in the past. It’s not there. It’s up ahead. Look ahead!

That brings me to point number three in this motivation series: direction!

Keep going in the right direction

Keep your goal interesting — there’s a risk of becoming bored, so keep your goal alive by growing and changing with it. Add in new elements, switch things around a little, find ways to stimulate your senses and the ‘pleasure centre’ of your brain while continuing to put in the hard work and effort. Stick some motivational pictures and sayings up where you can see them everyday, or write yourself little congratulatory notes and leave them in odd or unexpected places. Remind yourself that you ARE doing this and you ARE making progress.

Review and refine your plan and the steps in it. If things aren’t working or not working as quickly as you thought, or not fitting into your current lifestyle and commitments, switch it around, tweak things, or go and do a bit more research and information gathering to see what others are doing. Get some fresh ideas and build your enthusiasm and motivation to try something new. Refocus on just one step for a while to build that sense of self-efficacy.

Surround yourself with people who support you and believe in you, and/or those that are trying to climb the same mountains as you. Share your journey and feel the weight lift a little. Challenge yourself in a more public way; i.e. tell others what you are doing. That can help you to feel more accountable and more inclined to stick with your plan on the difficult days. And accept that you will inevitably have difficult days and setbacks. These are normal, good and to be expected.

There is a Japanese proverb that says “Fall down seven times, stand back up eight” or a quote by Ralph Waldo Emerson, “Our greatest glory is not in never failing, but in rising up every time we fall”. Have a little moan and groan to yourself when you hit an obstacle if you want, then shake it off and keep in mind that the setback today does not control tomorrow.

One of the best things to do to keep yourself motivated is to record your progress in a tangible way. Keep a daily list or log of steps you took, record your effort (give it a rating out of 10) and how that effort made you feel. Take daily photos of you participating in and working toward your goal. Keep a journal, or dedicate a notes page in your phone to jotting down your progress. Take the time to regularly look back and notice the effort you have actually put in and the progress you have made.

I hope this series has helped you to find your focus and your own motivation!

Love and light,

Caroline

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Finding Motivation Part Two

In part two, we will look at the second tool you need to create motivation:

Confidence

Be that “glass half-full” sort of person, not the glass half-empty mindset. Look for the good things in every day, the good things around you, and both the good things and the difficult things you have done. Keep a list of all these things you have achieved and look back at it as you add to it every day! Here is the evidence that you CAN. It’s a list that you can refer to whenever you have doubts, if you lack confidence or feel you can’t.

Reading and researching can also help you to build confidence, as can sourcing help and support from those around you. Surround yourself with positive vibes and people who encourage your enthusiasm and confidence. Note: Don’t expect these people to provide you with your motivation, but it is more than okay to deliberately surround yourself with other positive and uplifting individuals. Remember, moods are often contagious! If you spend time around other positive people, you can then be that same external source of positivity and happiness to others, and then the chain goes on! Sometimes the doubters can help push your will to succeed, and your determination to prove them wrong. Keep in mind that you can choose who you want to be around and whose opinion you value.
Again, remember to start small, and keep each step toward your goal simple and achievable. This can help to boost your enthusiasm and increase the positive feedback you will be creating for yourself. A good flexible strategy is choosing an emergency step on difficult days (e.g. days you are ill) which actually factors in a day of rest or relaxation. This allows you to rejuvenate and heal and can help to re-energise you for the effort ahead. You can then feel good about looking after yourself and being well-prepared for the challenges ahead.

Each day, visualise exactly what it will feel like when you achieve your goal. Think about what you will be able to feel and sense, smell, see, taste and hear. It’s almost like imagining how a dream would end, if you were dreaming about where you achieve your goal.

Love and light,

Caroline