If you are remotely into the well-being scene, chances are you’ve seen turmeric being splashed around on social media and online as one of the latest health trends, I’ve been taking it in tablet form for a year or so to help with my knee and my gut, and now that turmeric lattes are as common as pigeons in London, I thought I’d share some reasons why it’s such a highly coveted spice and also a recipe to make your own turmeric latte at home:

5 Reasons Why You Need Turmeric In Your Life:

It’s highly anti-inflammatory

Turmeric contains a compound called Curcumin which helps fight inflammation (the bad kind – the swelling around an injury is actually helpful for your body) and aids your body in repairing damaged cells.

Turmeric increases our bodies’ antioxidant capacity

Antioxidants fight off free radicals, which helps to protect the body again diseases, ageing and damage to cells.

Turmeric could help improve brain function

Curcumin found in turmeric can help to increase amounts of a certain hormone called BDNF. This hormone is thought to improve the way your brain functions, although this still needs to be scientifically researched.

Turmeric lowers your risk of brains diseases such as Alzheimer’s

Due to Curcumin’s effect on your body’s levels of BDFN, turmeric could in turn decrease your chances of developing brain related diseases, as lower levels of BDFN increase your likelihood of developing such diseases.

Turmeric may even have cancer preventing properties

Studies have shown that the Curcumin found in turmeric can help to reduce the growth of new blood vessels in cancerous tumours, the spread of cancerous cells, as well as aiding the body to fight and kill cancerous cells.

Having read all of this it’s little wonder that turmeric is THE supplement to watch going into 2018, with high street coffee shops selling the golden coloured beverages that you can have as a caffeine-free option!

If you’d like to recreate your own at home why not check out Wunderworkshop, a company who sell loads of turmeric goodies!

Last week over on my Instagram account I shared a post about how I really honestly feel like my relationship with food had become very negative and unhealthy. I was binging on chocolate and sweets probably twice a week, and I mean to the point where I felt sick. It wasn’t healthy, I had a definitive idea in my mind of what was healthy and what wasn’t, and if I broke that and had something ‘bad’, which I was very frequently, I’d be negative to myself and I just got into a vicious cycle. Not only that but because I was eating foods that were less healthy and because I was eating way more than necessary, I felt sluggish and lacking in energy as well as bloated. I decided to come up with the hashtag #MindfulEatingMay and it resonated with so many of you that I thought I would share 5 ways to eat mindfully.

What is Mindful Eating?

There are probably many ways to explain or describe mindful eating, but in my mind, it’s the opposite of eating mindlessly. In the last few months I’ve found myself half way through a bag of minstrels numerous times without even realising how much I’d eaten. Mindful eating is taking the time and consideration to think about what you’re eating, how much you’re eating, where you’re food is from and how you’re eating it. I know that I rarely actually take the time to think about what I’m stuffing in my mouth, where it’s come from, and how much of it I’m eating. Mindful eating is also analysing whether you’re eating something you need. We often eat when we are bored, emotional etc., which doesn’t actually benefit us in anyway and can usually make how we’re feeling worse.

What are the Benefits of Mindful Eating?

There are a tonne of benefits that come with practicing mindful eating, you will undoubtedly feel better in your body as you learn to eat when you’re actually hungry, and you learn not to be triggered by your emotions. In return your relationship with food will get better and you will in turn probably be a lot happier. With mindful eating you’ll learn more about how different food affects your body and how you learn what suits you best in terms of diet, which I think is really interesting! So here are five of my top tips on eating mindfully:

  • Listen to when you are hungry and when you are full

Our bodies give us very clever and very obvious cues as to when we are hungry, listening out for this and eating when your body is telling you it’s hungry (as opposed to be being bored or upset and craving food to soothe that), will help you to understand what your body really needs and when. Our bodies also give us the same cues to tell us that we’re satiated and that we’ve eaten enough, but it does take a little bit longer this way round. So often have I over eaten and ended up feeling sick because I didn’t eat slow enough, and as a result my body didn’t have a chance to tell me that actually I wasn’t hungry anymore.

  • Limit distractions when eating

I am so guilty of stuffing my face whilst watching something on TV, paying no attention to what I am actually eating, I’ve been doing it for years. But if you actually limit the distractions around you whilst you’re eating, e.g. no TV, no phone etc., you will begin to focus on what you’re eating and you’ll be less likely to overeat, you will also probably enjoy what you’re eating way more.

  • Think about what you’re eating

Being conscious about the food you’re putting into your body and actually thinking of the ingredients has changed the way I look at food. I try and limit the amount of food that have an ingredients list on the back, as this way I avoid preservatives and other things that aren’t necessary in life my diet. But this also comes down to the quantities of things I’m putting on my plate. A really great way of noticing how much and what I am eating has been to get an accountability partner. Myself and a friend send each other Snapchats of everything we eat in a day, this way you actually take the extra 20 seconds it takes to take the snap, to look at what’s on your plate, the longer you do this for the more of a habit it becomes and that 20 second consideration period won’t need to be forced anymore. Also, think about where your food is coming from, I am going to try really hard to actually check the packages of food to see if anything is in made in the UK, because most of our fruit and veg comes from abroad. If I can start to consume more locally grown produce, then I’ll not only be eating fresher food (and getting more minerals and vitamins), but I will also be lessening my environmental impact.

  • Think about why you’re eating what’s on your plate

Why are you eating that? Go on, tell me. If you’re eating for any reason other than to nourish and fuel your body, perhaps take a second thought about it. I’m not saying we can’t eat for enjoyment, but I am saying that if every meal we eat is simply to enjoy it, and we’re not thinking about the nutrients we’re putting into our bodies, then we’re not helping ourselves. The reality is, is that our bodies are only designed to consume a certain quantity of food, and more often than not you may be feeling bloated because you’ve simply overeaten. If you blow too much air into a balloon, what happens? It bursts. Too much of anything is a bad thing. If you are going to eat something that may not be super nourishing or good for you once a week, that’s absolutely fine, just acknowledge it, accept it, and move on, don’t allow any lingering negative emotions surround it.

  • Lose the idea that there are ‘good’ foods and ‘bad’ foods

Newsflash, our bodies don’t see any difference between say a frozen pizza and a nice healthy salad. Our bodies see it as a combination of fats, carbohydrates and protein. The quantities of each may be different, and the quality of them may be different, but at the end of the day our body takes what we give it and breaks it down. Yes some foods are better for us and are more easy to digest, but our body won’t suddenly hate us, go into lock down, or increase its fat % by 10% if we eat something less healthy. Just accept what you’re eating for what it is, food, nourishment, and start to look at the foods which make you feel better and which give you more energy. The other evening I went out for Tapas and ate A LOT, and a lot of it wasn’t super healthy, but the next day I was able to absolutely smash my gym session because I’d eaten higher calories, my body wasn’t hating me for eating ‘bad’ foods, it was actually enjoying the extra energy.

I have only been doing mindful eating for a week, and already I am feeling the benefits within my body. I feel happier, more content, and my bank is loving not buying the extra chocolate every Saturday when I’m home alone feeling tired and sorry for myself!

Do you have any mindful eating tips? I’d love to hear from you!

The other day I felt inspired to experiment and try to create a protein mocha, I know you can buy mocha flavoured protein, but as I love using Missfit Nutrition’s Multitasker vegan protein sachets, and as they do a coffee flavoured protein, I wanted to see if I could come up with something delicious… and I did! So here is the recipe for you to try out if you’d like:

Ingredients:

  • 200ml almond milk
  • 100ml water
  • 1 sachet Missfits Nutrition Multitasker (coffee flavour)
  • 1 tbsp cacao powder
  • 1 tsp honey or maple syrup

Method:

First of all blend the almond milk, water and protein powder, I blend mine in my nutribullet as I find it mixes it the best, then pour the mixture into a small saucepan over a medium heat. Add the cacao powder and stir until any lumps are gone and it’s mixed in, then add the honey or maple syrup and stir. Once the mixture starts to boil, turn it down and serve. You can always add some cinnamon or anything else to spice it up! Enjoy 🙂

Get your hands on Missfits Nutrition here, and use code ‘hannahrosefit20’ for 20% off your first order!

Since deciding to cut out all animal products I have tried a few recipes for vegan pancakes, and I have finally found the perfect recipe! Not only that, they’re protein pancakes! After I got my hands on Nutristrength’s Pea Cocoa Protein Powder, I decided to give them a whirl and they came out SO GOOD.

Here’s the recipe

Ingredients:

  • 1/3 cup Nutristrength Pea Protein
  • 1/3 cup ground almonds
  • 1/3 cup almond milk
  • 1/4 teaspoon baking soda
  • 1/3 cup soy yoghurt
  • 1/2 mashed banana
  • 1 table spoon vanilla bean paste
  • Coconut oil for the pan (I used Nutristrength coconut oil)

Method:

  1. Mix  protein powder, ground almonds, and baking powder together in a bowl.
  2. Next, add the milk, yoghurt, banana and vanilla extract to your blender and blend together.
  3. Add the dry mixture to the wet blended mixture and stir together until there are no more bumps.
  4. Heat a medium sized frying pan over a low to medium heat, and add a small amount of coconut oil to the pan.
  5. Spoon a table spoon of mixture into the centre of the pan. As the texture is different to normal pancakes, it may not bubble as usual, and in my experience they take a lot longer than regular pancakes, so wait until the mixture is set and be careful when flipping!
  6. Serve them up with your favourite toppings, my go to is almond butter, pomegranate seeds, banana and strawberries!

I am so so glad that I have found a recipe that works! And Nutristrength’s products so far have been amazing, I love that non-dairy and vegan supplements are becoming more easily available for us! Nutristrength is now available in Planet Organic, Wholefoods and As Nature Intended, which is awesome! If you want to check out more of their products and what their philosophy is all about, check out their website.

Let me know if you try the recipe, would love to know what you think! xo

Ah Christmas, the time when we indulge, eat all of the food and relax and enjoy some well earned downtime with our close ones. However, after this indulgence, we all decide to buckle up and prepare for the new year and the proverbial ‘new you’. It’s a lot of pressure to put on one’s self, all the resolutions, the huge changes, the goals that are probably not all that attainable. Whilst wanting to make a change is important and amazing, it is also best to do so in a way that won’t make you hate yourself if you fail, and in a way that means you actually won’t fail at all. Here are some tips on getting back on track and how to set goals for the new year.


Stay Active over the Holidays

You don’t have to do a HIIT session every morning, but you could very easily go for a family walk, or do a yoga video in your sitting room (like I did this morning with my mum and aunt). This way, you’re keeping your body moving, but your not actually doing anything too strenuous. The hardest bit in this scenario is just starting. In my opinion the best way is to just do it. Get it done. Don’t procrastinate.

Turn all the Leftovers into Healthy Eats

All that leftover turkey, potatoes and roast veg can easily be turned into healthy meals that you can either share with your family, or portion off and put in the freezer. We turned our turkey into a massive turkey curry (find a nice recipe here) whilst our veg got blended and made into a warm and hearty soup (recipe here) This way nothing gets wasted, and you don’t have to have yet another turkey sandwich.

Make Realistic Goals

I think the biggest problem is when people make New Year’s Resolutions, and they make them completely ridiculous and unachievable. Make your goals something that you can actually achieve. Instead of saying ‘I will go to the gym 6 times a week’ think logically about how many times you will be able to get to the gym (also stepping outside your comfort zone a little bit) and instead maybe say ‘I will go to the gym 5 times a week’. Instead of saying ‘I am going to eat 100% healthy’ say ‘I will eat a healthy and balanced diet’.

Another idea is to write down your goals, and expand upon them. If you want to go to the gym 5 times a week, roughly what workouts will you do, maybe one yoga class, one HIIT session, a leg day, a core day and an upper body day? Or if you want to start eating healthily, you could say you’ll treat yourself to one meal of whatever you like every week. Or you will eat healthily and this is what it will consist of.


Put Your Goals Somewhere You Will See Them

A really cute idea is to get your goals for the new year printed off, and putting them in a frame so you can see them every day! I think I might do this, this way you will be able to read your goals every day and will constantly be reminded of them subconsciously.


Transition in a Way That Works For You

Cold turkey (‘scuse the pun) might work for some people, but more often than not, slowly transitioning into your new goals is a better way of doing it, and far more sustainable too. Slowly make it a part of your routine and before you know it eating healthily or going to the gym most days won’t seem like anything out of the ordinary. Having said that, I know that personally throwing yourself in at the deep-end does work better for me, so it might be worth analysing how you work as a person and doing what best suits you.

Set Rewards For Yourself

A nice way to keep the incentive going is to assign yourself awards if you make it to the one month mark, and then again at the two month mark etc. Choose a prize that you really want. Whether it’s a new set of leggings, a night at the theatre, or a new picture you’d like for your living room. Giving yourself a treat for doing well is – whilst sort of patronising – will actually work wonders. It’s also best to avoid choosing food as the prize, as assigning food that sort of prestige can be dangerous if you’re like me and you love food!

My Intentions for 2017

I thought I’d share my intentions with you all for the new year:

  • Work hard at upper body & core strength
  • Reduce refined sugar and dairy intake (completely if possible)
  • Improve posture & work at shoulder mobility
  • Continue with meditation and Headspace app
  • Work to improve self confidence & self love

My goals might be a bit specific, but I have thought hard at them, and whilst I have other goals, these are the things I need to improve on the most and work hard at. I will do a check up post at the end of January to see how I am doing!

What are your goals/intentions for the new year? I would love to know!