As I stated in a previous post I have started to order vegetable boxes from RIPE, they sell seasonal, organic, local produce in the UAE. Inside the box , on this particular occasion was some glowing orange pumpkin. So, I thought to myself “bet they would taste scrumptious in the form of a brownie”. They have a sweet taste and similar consistency to sweet potatoes too. Sweet potatoe brownies worked, so pumpkin brownies will work too, I figured. Pumpkin is also great in pancakes, breads and pumpkin porridge with some nut butter.

What is so great about Pumpkins?

According to Grotto (2001) the word pumpkin comes from the greek term “pepon”, or “big melon”. The squash, cantaloupe melon and cucumber are related to the pumpkin. Who knew. Pumpkins can be considered for their carving and canning properties. Canning pumpkins are better for baking so varieties like “pie pumpkin”, or “sweet pumpkin”. Pumpkins come in many different colours too like white, australian blue and a red variety.

Grotto (2001:267) highlights the nutritional benefits of pumpkin in the diet as follows:

“Good fibre source, potassium, selenium, vitamin A, beta carotene, alpha carotene, beta cryptoxanthin and lutein”.

Finally, lets not forget the delicious pumpkin seeds which are a good source of omega 3 and taste great toasted in a salad.

Recipe

322 g Pumpkin Puree

2 Free Range Eggs (use chia seeds if you want an egg free option)

2 tsp. Vanilla Powder

2 tsp. Cinnamon

½ cup Coconut Sugar

1/4 cup Extra Virgin Olive Oil

1/4  tsp. Baking soda

2-3 tbsp. Raw Cacao

1/4 cup Walnuts (break them into smaller pieces)

4 tbsp. Coconut Flour

Method:

• Prepare Pumpkin Puree
• In a mixing bowl pop pumpkin puree, eggs, vanilla, cinnamon, coconut sugar, coconut oil, baking soda, cacao powder, walnuts and coconut flour. Stir all ingredients until they are combined.
• Grease a square baking tray; pop in the oven 175 degrees for 25-30 minutes, they should be firm but gooey in the middle when baked.
• Allow to cool, cut into squares.

I decorated mine with coconut butter and crushed walnuts. I melted some biona coconut cream (half the block), added 1/2 tsp. cacao powder and drizzled it over the brownies with crushed walnuts on top.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

References

• Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

Finally, the Ripe Food & Craft Market rolls into Abu Dhabi this week , starting 15th November at St Regis, Saadiyat Island from 10am – 2pm. I couldn’t be more excited to sample local , organic and seasonal produce.

The UAE’s leading community event, presented by Ripe, will take up residence in The Collection at the beautiful St Regis resort on Saadiyat Island, providing a unique shopping experience every Saturday.

Set amongst the beautiful Mediterranean architecture of The Collection, The Ripe Food & Craft Market is the perfect place to spend your Saturday morning, stocking up on local organic produce and browsing the offerings of some of the regions most talented artisans, crafters, jewellers and designers.

 “The Ripe Food & Craft Market has become a weekend favourite for residents of Dubai and Sharjah and bringing our unique shopping experience to Abu Dhabi has been planned for a while. The wait is now over and we’re so excited to get started and show the residents of Abu Dhabi what Ripe’s all about.”– Becky Balderstone, Ripe Founder.

The Ripe stall will offer visitors a plethora of fresh, local, seasonal, organic produce from kale and rocket, to capsicums and cucumbers and everything in between. And we will have a whole load of tasty store cupboard essentials like superfoods, local honey and organic eggs. If you’re not interested in the fresh stuff but want to shop until you drop, our range of vendors will have something for everyone whether you’re looking for art, crafts, jewellery, fashion or gifts.

Ripe is all about the community which is why we have been so passionate about creating a unique market environment in Abu Dhabi that will allow locals, expats and visitors alike, to meet and mingle in a beautiful market setting.

Hope to see you there!

Image source

The festive season is over and it has been a wild ride. At this point it can be difficult to know where to start; your mind is racing, “new fitness programme”, or “new eating regime”. To get back on the health train it is best to make a plan, start it and stick with it. Don’t lose interest after one week; develop new positive healthy lifestyle habits. Over time you will reap the benefits. Be kind to your body feed it wholesome foods and put it through the paces of a sweaty workout. Remember inhale, exhale.

Try this Sweat Session I created over the festive season to help you kick start your fitness regime:

You will need:

• Gymboss set 40 seconds on/ 20 seconds off (20 rounds)
• Skipping rope

Sweat Session

Image source 

3,000 meter Rowing. Once this is complete begin the following 5 rounds, set your gymboss timer.

• Skipping
• Bear Crawls
• Walking Lunges
• Burpees
• Jump Squats

Next move to 5×5 sets to build strength:

• 5×5 Lat Pull Downs
• Press Ups AMRAP (as many reps as possible)
• 5×5 Bench Press

Bonus Round

• 100 Walking Lunges
• 50 Full Squats

This is a great session to get your heart pumping and sweat those toxins from the festive silly season. Make sure you drink plenty of water both during your workout and afterwards.

Once you have the sweaty session completed, you will need to refuel your muscles for recovery. After working out I love recuperating with a smoothie. Try this Berry Bliss Smoothie Recipe:

• 250ml Koko Coconut Milk
• 50 grams Frozen Raspberries/Strawberries
• 1 scoop Vanilla Whey Protein or Vegan Protein
• 1 tablespoon Chia Seeds

Pop in blender, blitz till smooth and enjoy!

Check out my “Food Diaries”, feature in the November Edition 2014 of Harpers Bazaar Arabia Harpers Bazaar Food Diaries November 2014

Puy Lentil & Coriander Pesto Bake with Sweet Potatoe Cauliflower Mash

Christmas has passed, it was wild. Amongst the many great experiences of Christmas like spending time with family and friends, I received a gift of The Happy Pear Cookbook. This book is brimming with simple vegetarian recipes and I am working my way through it each week.

This week I made the “Puy Lentil Pesto Bake with Sweet Potatoe Mash”, I made one alteration I used Sweet Potatoe & Cauliflower Mash. I also used 200 grams of puy lentils instead of 400 grams. In my opinion this dish tastes like a Shepherds’ Pie minus the mince. It is great to have in the fridge, very convenient for lunches or a quick snack.  I served it with zoodles and drizzled pesto and almonds on top.

The health benefits of coriander, sweet potatoe and cauliflower are outlined below (Grotto, 2011):

• Coriander: good source of iron, magnesium and manganese – fresh coriander is delicious.
• Sweet Potatoe: packed with vitamin A, beta-carotene, vitamin C, B6, manganese, potassium and fiber.
• Cauliflower: low carbohydrate content, source of fiber, vitamin C, B vitamins, biotin and folate.

To learn more about vitamins visit the Linus Pauling Institute.

Recipe:

2 Medium Carrots, chopped

100 grams Green Beans, trimmed and chopped

300g Sweet Potatoes

300g Cauliflower Florets, chopped

200g Puy Lentils

2 Bay Leaves

½ tsp. Thyme

50 ml Tamari Sauce

100 ml Non Dairy Milk

Salt & Pepper

Pesto (Nut free, dairy free)

Fresh Coriander – I used 6 bunches

3 Garlic Cloves

¼ tsp. Apple Cider Vinegar

100 ml Extra Virgin Olive Oil

100 ml Water

Pinch Salt & Black Pepper

* Pop all ingredients in food processor and blitz until smooth, pour into a storage jar.

Method:

Wash & Chop: carrots, green beans, cauliflower florets, cube sweet potatoes leaving the skin for extra fibre.

Rinse: Puy lentils and pop them in saucepan with carrots, bay leaves, thyme, tamari sauce, 500-600 ml water, season with salt & peppers. Cooking time: 30 minutes.

Oven: Pop chopped cauliflower on a tray , drizzle with oil roast at 180 degrees for 20 minutes. This will be used for the mash.

Saucepan: add cubed sweet potatoes, cover with water and cook until soft.

Mash: Pop sweet potatoe and cauliflower in food processor add non-dairy milk, salt & pepper – blitz until mash consistency

Pesto: mix 3-4 tablespoons through the lentil mix.

Pyrex Dish: Pour lentil mix into a square Pyrex dish (25 cm x 25cm) and top with mash. Bake in the oven for 30 minutes at 180 – makes it nice and crispy.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

References

• Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

Starting your day with this easy, simple and nutritious recipe will help you power through the day. Oats or Porridge as I call it, are by definition a whole grain with a mild creamy texture. Oats can be prepared in a variety of methods like cookies, pancakes, cereal bars and breads. Mixing and matching healthy combinations can inject bursts of flavour to a monotonous bowl of oats. For this recipe I added  pomegranate, flaxseed, peanut butter, toasted coconut chips, and vanilla whey protein.

Health benefits of Oats include (Grotto, 2011):

• Vitamin E & B.
• Minerals: calcium, magnesium, potassium, selenium, copper, zinc, iron and manganese.
• Soluble Fibre: soaks up cholesterol lowering the risk of heart disease and lowers blood sugar.
• Insoluble Fibre: helps keep you regular.

Health Benefits of Pomegranate:

• Vitamin C and antioxidants (anthocyanidins)

Health Benefits of Flaxseed (Grotto, 2011):

• Omega 3 fats
• Soluble & Insoluble fibre – benefits lowering cholesterol, blood sugars and digestion.

Peanuts, although classed as nuts are from the legume family like beans and peas “Leguminosae Family”. A brand that I eat is meridian peanut butter. Great taste and they have no added ingredients like sugar, salt and palm oil. Peanuts are a good source of antioxidants (Grotto, 2011).

Lastly , I added vanilla whey protein isolate (WPI) to the mix. WPI contains high levels of protein with little fat or lactose. It is also a good source of branched chain amino acids (BCAA). BCAA are labelled as the building blocks for muscle repair and development (Grotto, 2011). This delicious bowl of porridge would be great before or after a gym session too.

Recipe

* serves one

40 g Oats

250 ml Coconut Milk (a brand I use is: Koko)

1 tbsp. Flaxseed

1 scoop Whey Protein

*toppings include: peanut butter 1 tsp, 10 g pomegranate, 10 g toasted coconut chips.

Method

• Pop all ingredients in a small saucepan and cover with milk. Cook on low-medium heat , don’t allow it to stick to the bottom of the saucepan. Stir regularly.
• Once cooked remove from heat. Add whey protein and stir until well combined. You may need to add a drop of liquid here if it appears dry to help with the mixing.
• Add all toppings and enjoy!

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

References

• Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

Every now and then we need a fresh workout programme that inspire us to keep reaching our health and fitness goals. As a “gym unicorn”, I like to mix up my training to keep it fun. Training sessions can range from HIIT (high intensity interval training), weights, yoga or pilates; whatever your choice is get active and get moving. Over time you will progress, not overnight, the key is to remain consistent and dedicated; chip away the results will surface.

This training programme “Build a Body from Scratch”, is a 16 week programme consisting of four phases. Over the next few weeks I will be posting the workout for you to follow, I am currently in Phase One. If you aren’t familiar with the exercises, you can search on youtube to watch how the exercise is performed. If you do not have certain gym equipment, google alternatives, there is always a way.

Phase one comprises of supersets. Supersets are two exercises performed in a row without rest – so be prepared to feel the burn! I love a workout the kills you but it will make you stronger. The programme is four days with three days rest. Rest is really important for growth and strength. So let’s have fun and remember to stay hydrated and follow a healthy eating regime.

Warm up: 

• 2km Row (aim to complete in 1o minutes or under)

Phase One

Leg Day (all sets are 5 x 12)

Chest & Back

Arm Day

Shoulders & Abs

*Always remember to stretch at the end of each workout.

Remember to stay focused and set goals – build your body from scratch. Keep me posted on your progress on instagram: @makeandbakefromscratch

Filed under: Workouts Tagged: Build A Body, Build a body from scratch, fitness, gym unicorn, Make & Bake From Scratch, Supersets

Were you aware that Nutella hails from Italy? Like most, I am an avid fan of this chocolaty hazelnut spread. However, I wanted to make a healthier version to enjoy on my porridge or add to a hot protein chocolate drink. This recipe contains less sugar and no added oil but still not a golden ticket to devour the whole jar; even though I could! Hazelnuts are one of the easier nuts to make butter with in comparison to almonds, which time wise take much longer.

World Nutella Day takes place on the 5^th February, so what better way to indulge your nutella cravings than with a healthier version of this rich chocolate hazelnut spread.

According to Grotto (2011) the health benefits of Hazelnuts include:

• Good source of protein;
• Fibre;
• Vitamin E;
• Arginine ( an amino acid);
• Folate;
• Calcium, magnesium and potassium.

Recipe

300 g Hazelnuts

2 tbsp. Cacao Powder or Unsweetened Cocoa Powder (if you like 85% dark chocolate add 4 tbsp.)

4 tbsp. Rice Malt Syrup or Coconut Sugar

Pinch of Sea Salt

Method

• Roast: Preheat oven 150°C, line a flat baking tray with greaseproof paper. Bake for 25 minutes; check them regularly to ensure they are not burning.
• Cool: Remove from oven, allow to cool. Gently rub the hazelnuts to remove skin. Some skin will not come off but remove as much as possible.
• Cream: Pop in food processor and blitz until creamy and runny, this can take between 5-10 minutes depending on the food processor you are using.
• Once creamy add cacao powder, rice malt syrup and pinch of salt. Blitz to combine.
• Pour into an air tight container – I use a glass jar. Saving glass jars is a handy way to build up a collection for homemade nut butters.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

References

• Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

I was thrilled and very grateful to be placed on the “Top 10 Irish Healthy Foodies to Follow on Instagram”, the list includes some fantastic fellow food bloggers that are passionate about the promotion of  healthy living. Check it out here Top 10 Irish Healthy Foodies to Follow on Instagram

Eat the rainbow, don’t chase it x

The weekends are a great time to let your down hair and relax. If like me, you like to muster up creative feasts on the weekend these “Baked Pancakes with Orange-Vanilla Ricotta”, will be right up your alley. They are gluten-free; I am not going to say sugar-free maybe no added sugar, because there are bananas in the recipe which do contain sugar. So, bananas are used to sweeten the pancakes. The ricotta is flavoured with orange oil, orange rind, vanilla whey protein, coconut milk (sugar-free) and natvia. These are great healthy weekend treat with added protein to keep you fighting fit after the weekly grind.

For the recipe you will need tartlet tins, I picked up some in Lakeland in Al Wahda Mall, Abu Dhabi (see link here). The recipe uses coconut flour, natvia, orange oil, vanilla pod, saffron and coconut milk (sugar free). Below see where I sourced these ingredients in Abu Dhabi:

1. Coconut Flour, Ecomil Coconut Milk, Natvia – Organic Supermarket Nations Tower.
2. Orange Oil, Vanilla Pod and Saffron – Central Souk beside World Trade Mall. The spice shop beside Nab Juices.
3. Vanilla Whey Protein – GNC stores

Recipe

(serves 4 or 2, if you are feeling greedy)

4 Free Range Eggs

2 Bananas

¼ cup Coconut Flour

¼ cup Sugar Free Coconut Milk

1 Vanilla Pod or Essence

Pinch of Saffron (can be omitted)

½ tsp. Baking Soda

Orange – Vanilla Ricotta

2-3 heaped Tbsp. Ricotta

1 tbsp. Orange Oil

2 tbsp. Orange Zest

2 tbsp. Vanilla Whey Protein

2-3 tbsp. Coconut Milk

1 Natvia Sachet

Directions

• Preheat oven 180°c – baking time 20-25 minutes depending on oven.

Mash and Mix: in a large mix bowl mash bananas then pop in eggs, coconut flour, milk, vanilla, saffron and baking soda. Mix using a hand blender or food processor until combined.

Grease: tartlet tins with coconut oil to prevent sticking.

Pour: pancake batter evenly into the four tartlet tins. Place on a baking tray.

Bake: in the oven for 20-25 minutes, ovens will vary.  Remove from oven when golden brown. Allow to cool and serve up.

Orange-Vanilla Ricotta

• In a mixing bowl add all ingredients and blitz until well combined. Pop in serving dish and store in the fridge until ready to spread on pancakes.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

Eat the rainbow, don’t chase it x

“There is no sincerer love than the love of food”, (George Bernard Shaw)

Nothing compares to the aroma of freshly baked flapjacks drifting throughout the house or apartment in my case. Flapjacks are very easy to make and eat! They are great to share with family and friends. I liked mine topped with COYO (yogurt made from coconut milk) or ricotta.

This recipe is gluten-free using gluten-free oats; you could also try quinoa flakes (sold in Lulu Hypermarket). I used a blend of honey, natvia and raisins to sweeten. Also I added lemon oil and zest for the lemon zingy flavour but you can change this to suit your taste buds. You can play around with flavours depending on your palate. Vanilla whey protein powder would be a good addition to boost the protein content but always remember with treats moderation is key.

Where I sourced some ingredients in Abu Dhabi:

1. Gluten free oats, natvia, chia seeds and sesame seeds – Organic Supermarket Nations Tower.
2. Lemon oil and vanilla pod – Central Souk beside World Trade Mall. The spice shop beside Nab Juices.
3. Raisins, pumpkin seeds and desiccated coconut – sold in any supermarket. Sun-maid is my favourite brand as there are no added ingredients, just raisins.
4. COYO yogurt – I am addicted to this!! It is a vegan creamy coconut yogurt; you can find it in Carrefour in Marina Mall.

Recipe 

250 g Gluten Free Oats or Quinoa Flakes

2 Tbsp. Chia Seeds (alternatively you can use flax seeds)

1.5-2 Tbsp. Desiccated Coconut (unsweetened)

4 Tbsp. Sesame Seeds

2 Tbsp. Pumpkin Seeds

2-3 Tbsp. Raisins

100 ml Honey

3 Natvia Sachets (click here to learn more about this product)

150 ml Extra Virgin Olive Oil

1 Vanilla Pod or 1 Tbsp. Vanilla Essence

Zest of one Lemon

1 Tbsp. Lemon Oil

Method

• Preheat oven 180°c – baking time 20-25 minutes depending on oven (they should be golden brown).

Measure & Mix: measure out and pop in a large mixing bowl oats, chia seeds, desiccated coconut, sesame seeds pumpkin seeds and raisins, stir to combine.

Melt: in a small saucepan on a low heat (just enough to soften, not boil) add honey, natvia, olive oil, vanilla, lemon zest and lemon oil. Gradually stir until it has a runny consistency.

Pour: over the flapjack mixture and stir until evenly coated and the mixture has a sticky appearance. Pop the flapjack mix onto a baking tray and level it off, I used a square one or a round tray would work perfectly too.

Bake & Cool: baking for 20-25 minutes until golden brown. Remove and allow to cool before cutting. Sometimes I am an eager beaver and cut before they are cool; they have a tendency to crumble. The cooling allows them to set.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

Eat the rainbow, don’t chase it x

Breakfast is a big deal and I love waking up thinking it is time to feast on something delicious and nutritious. On a recent trip back to Ireland, I was lucky enough  to sample “Nua Naturals Brown Rice Protein“, click to learn more about the Nua Naturals products. Also, when I am flying I like to bring snacks for the journey as I am not a “plane food”, kinda gal. So I made a ‘Overnight Protein Oat Soak’, to accompany me on my early morning travels. As a healthy foodie I save jars, lots of jars! They are handy to have in the press for carting snacks around, making nut butters, nut milks or any other food item that needs to be stored in the fridge/press. They come in handy when I am shooting and styling food too. For this recipe , you will need a jar. I used a meridian peanut butter jar and ingredients will be based on that particular jar size.

Recipe

20 grams Oats

1/4 cup Chia Seeds

2 tbsp. Milled Flaxseed

200 ml Coconut Milk

1/2 Frozen Banana

1 tbsp. Nua Naturals Brown Rice Protein

2 sachets of Natvia or 1 tbsp. Honey

40-50 grams Frozen Blueberries

Method

• Weigh out oats, chia seeds and flaxseed, pop in jar.
• In a blender coconut milk, frozen banana, brown rice protein, natvia or honey – blend until smooth. Pour into the jar and mix. Stir until combined. Store in the fridge overnight ( I made mine 8 hrs beforehand).
• In a bowl pop blueberries, add 3-4 tablespoons of water place under the grill and allow to defrost/melt. Once fully defrosted remove from the grill and mash with a fork. You can add honey if you like, however, I did not. Allow to cool. Do not add the blueberry mix until you are ready to munch it down. If you make it for travelling add the blueberry before you set off on your journey.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

Eat the rainbow, don’t chase it x

The healthy “Knickerbocker Glory”, can be rustled up in minutes. Personally, I gulped it down post workout as I added Nua Naturals Rice Protein to the mix. Instead of the original recipe using ice-cream, I used frozen banana which gives a thick, creamy consistency. I have a stash of banana’s in the freezer , they are very handy for sweet treats and a good source of vitamin C, B6, potassium and fibre (Grotto, 2011). The red syrup is a blend of frozen raspberries and strawberries.

Recipe

250 ml Koko Coconut Milk/Nut Milk/Dairy Milk/Coconut Water

1/2 Frozen Banana

1 Tbsp. Nua Naturals Rice Protein

1 Tsp. Honey ( you can add 1 Tbsp. if you prefer it sweeter)

1 Tbsp. Chia Seeds or Flax Seed

50 grams Frozen Raspberries or Strawberries or both

Method

• Defrost: raspberries and strawberries under the grill in a bowl , add 3-4 tbsp. water. Once defrosted , blitz with a hand blender to form a syrup like consistency.
• Grab your tall glass: pour the raspberry and strawberry syrup into the bottom of your tall glass.
• Blitz: coconut milk, frozen banana, nua naturals rice protein, honey and chia seeds – until smooth. Pour into tall glass with the raspberry and strawberry syrup.
• Top with some granola and drink it or eat it with a long spoon.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

Eat the rainbow, don’t chase it x

References

• Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

Boredom can be the biggest enemy when it comes to an exercise plan, to spice things up, I have recently embarked on a fitness journey of learning Reformer Pilates at Bodytree Studio. This will mix up my weekly physical activity programme which also includes strength training and high intensity interval training. Before taking the Reformer Pilates class it is recommended that you take the Pre-Reformer class which allows you to become familiar with the apparatus. This runs over 4 weeks, one class per week.

According to the World Health Organisation (2011) adults aged between 18-64 should aim to accumulate at least 150 minutes and increasing to 300 minutes of physical activity per week or at least 75 minutes of intense exercise and increasing to 150 minutes. The WHO (2011) stipulates that muscle strengthening exercises should be implemented 2 or more days per week. These guidelines will benefit bone health, muscular fitness, cardiorespiratory, healthy body mass and composition and depression. So the key message is to get active and get moving.

Background Information about Pilates

Joseph Pilates founded Pilates in 1914 during World War I. It was originally known as “contrology”, meaning the science of control. Wells, Kolt & Bialocerkowski (2012) suggest that Pilates is an exercise that encompasses the mind and body with a focus on core stability, strength and flexibility. Throughout the movements there is particular attention to muscle control, posture and breathing. Exercises can be mat based or specialised equipment.

Anatomy of a Reformer

As you can see from the image above the reformer is a bed like piece of equipment. Evans (2003) states that the reformer utilizes 200 exercises with various settings. Exercises can be performed in lying, standing, sitting and kneeling positions.

• The carriage , bed like piece – glides back and forth throughout the exercises.
• Foot bar or can be used for hands – allow you to glide in the carriage during the movements.
• Springs –  these provide resistance during the movements, there is usually 5 springs which vary in resistance.
• Ropes and Pulleys – slip hands into the loops (see image) to work shoulder muscles and is used an alternative to the footbar.
• Headrest – used to rest head during movements.
• Shoulder rest – when lying down the shoulder presses against foam pad.

If you are looking for a fun and challenging workout Reformer Pilates could be exactly what you are looking for. I really enjoyed the class and I am keen to pursue my interests further.

“Reading is to the mind what exercise is to the body”, ( Joseph Addison).

Bibliography:

• Evans, B. (2003) “Anatomy of a reformer: What to look for in this classic piece of Pilates”, IDEA Health & Fitness, 21 (10) : 28
• Wells, C., Kolt, G.S. & Bialocerkowski, A. (2012) “Defining Pilates exercise: A systematic review”, Complementary Therapies in Medicine, 20 : 253-262.
• World Health Organisation (2011) “Global recommendations on physical activity for health”. Available at: http://www.who.int/dietphysicalactivity/physical-activity-recommendations-18-64years.pdf?ua=1 [accessed on 2nd March 2015].

Kick off Mondays with this delicious meat-free dish. I made a batch of these, they are very  handy to store in the fridge or lunch box and heat when the hunger strikes.  Falafels contain a nice variety of vegetables like chickpeas and sweet potatoes, to help you achieve and eat a healthy diet. Added to the dish is zoodles (zucchini spiralized), cherry tomatoes, coriander, shredded carrots and avocado. Sprinkled with sesame seeds, lime juice and chilli flakes.

* TIP: for convenience I buy the shredded carrots, white cabbage and purple cabbage mixes in the supermarket to make salads. They are very handy and quick , plus boost your plant intake.

Ingredients:

1 tin Chickpeas (drained)

1 Extra Large Sweet Potatoe

1/2 tsp. Turmeric,

2 Garlic Cloves,

1 tsp. Cumin, pinch Chilli Flakes, 1 tsp. Coriander Powder, 1 tsp. Tamari Sauce

pinch of Salt & Pepper.

Directions:
1. Peel and boil sweet potatoe, until soft.
2. Pop sweet potatoe, chickpeas, garlic, cumin, chili, coriander, tamari, salt & pepper. Blitz until smooth mixture is formed.
3. Roll the mixture into 4 burger patty shapes , sprinkle on black & white sesame seeds.
4. Pop on a tray & bake until golden brown. I baked for 25 minutes at 180 degrees, or if you want a crispy exterior leave for another 5 minutes.

Consistency is the key to getting fit and living a healthy and active lifestyle. I have been working my way through Phase 2 of the “Build Your Body From Scratch”, programme. It is a four-day programme for four weeks. I have two days of HIIT training per week or Reformer Pilates in Bodytree Studio or Ashtanga Yoga. It can vary but the main thing is to do some form of exercise that you enjoy and exercise positive lifestyle habits.

Warm Up – Lately, I am fond of skipping. Using my Gymboss timer ,  I skip for 40 seconds on, 20 seconds off. Set it to 15-20 rounds. Followed by a stretching session.

*Always remember to stretch at the end of each workout. If you missed Phase One, click here.

Remember to stay focused and set goals – build your body from scratch. Keep me posted on your progress on instagram: @makeandbakefromscratch

This week I was strolling around the supermarket in Abu Dhabi and I stumbled on Golden Irish Fresh Free Range Eggs. Needless to say, I stashed a dozen in the basket whilst deciding what to make. A poached egg, fried egg, boiled or an omelette. Then I had a light bulb moment and thought Egg Muffins. I had an array of vegetables in the fridge and egg muffins are a great recipe to use up all the veg. Egg muffins are a convenient snack for when you are on-the-go , breakfast or like me after the gym.

To the mix I added mashed sweet potatoe, red peppers, garlic, chives, mushrooms, dijon mustard and topped with smashed avocado, chilli, lime and toasted pine nuts.

Recipe

(makes 12 Muffins)

12 Golden Irish Eggs

145 grams Sweet Potatoe, mashed

Medium sized Red Pepper, chopped

1 punnet Mushrooms, chopped

1 Garlic Clove, grated

Handful of Chives

Dijon Mustard

Make from Scratch:

• Preheat oven 180 degrees.
• Boil: sweet potatoe, leave skin on , until soft and mash with  a dash of butter or liquid ( I use Koko coconut milk) and dijon mustard.
• Wash, chop and saute: red pepper, mushrooms, grated garlic until soft. Mix in with mash potatoe.
• Crack: eggs into large mixing boil, whisk. Add drop of coconut milk, chives. Mix in vegetable mix.
• Grease: muffin tray, use 1/4 cup measurement to pour egg muffin mixture into the tray.
• Bake: for 18-20 minutes until golden brown.

On the side I served smashed avocado, cherry tomatoes, chilli, lime and toasted pine nuts. Delicious.

Be sure to keep an eye out for the Golden Irish Eggs in your supermarket :

 “On our farms the crack is mighty and our hens run free. Just like us humans, hens need lots of fresh air and plenty of room to roam around and stretch their legs, in wide-open spaces. Healthier hens mean more nutritious and better tasting eggs”.

• For more information about Golden Irish visit Facebook:  https://www.facebook.com/GoldenIrish?fref=ts
• Twitter: @goldenirisheggs
• Website: http://www.goldenirish.com/

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x

This weeks guest post is provided by Zanna Van Dijk. Check out her Bio:

Hey, I am Zanna! I’m a personal trainer, nutrition consultant and fitness model based in London. I run a fitness blog where I talk about all things health, fitness and nutrition. When I am not instagramming or tweeting, I post video blogs over on my YouTube channel related to food, fashion and fitness. When I am at home in the kitchen, I love to create health and delicious recipes; I have even managed to put together two ebooks full of them!  I really hope that you like this pancake recipe, it is one of my favourites and perfect topped with some ooey-gooey nut butter.

Check out Zanna on Social Media:
Website: http://www.zannavandijk.co.uk
Health and Fitness Instagram: http://www.instagram.com/zannavandijk
Twitter: http://www.twitter.com/zannavandijk
Facebook: http://www.facebook.com/zannavandijk
Healthy Treats Recipe eBooks: https://payhip.com/zannavandijk
Youtube: www.youtube.com/c/zannavandijk

Pancake Recipe

These pancakes are the badgers nadgers, the bee’s knees, the dogs… You know what I mean! They are amazing. I love pancake recipes that contain bananas, as they add a fluffy texture and mean that the pancakes retain moisture when you add in more drying ingredients like protein powder!

Ingredients:

• 1 large mashed banana
• 2 whole eggs
• 1 heaping scoop of banana protein powder
• 1 tbsp dark chocolate chips
• 1-2 tbsp milk (I recommend unsweetened almond milk)

Mash the banana and whisk it with the eggs. Then slowly add in the protein powder, whisking as you go to ensure there are no clumps. Then stir in the chocolate chips and add between 1-2 tablespoons of milk until a perfect pancake consistency is reached. Heat up some oil in a pan to a medium temperature (I recommend coconut oil) and pour in your pancake mixture. Flip when bubbles appear on the surface. Simple.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x

Buckwheat protein pancakes are super easy to make. Once the weekend lands, I love to spend some extra time making my breakfast. These pancakes are a luscious treat to fuel your weekend work out or indulge post workout. To get the perfect round shape, I used silicone egg rings from Lakelands. By using the egg rings the pancake mixture made 10 mini pancakes. However, you do not need to use egg rings, you can just pour the batter on the pan and make bigger versions.

Ingredients

6 eggs (3 egg yolks)

¼ Cup Buckwheat Flour

½ Banana

1 Sachet Natvia

¼ Baking Soda

1 Tbsp. Greek Yogurt

1 Tbsp. Milled Flaxseed (optional)

1 Scoop Vanilla Whey Protein

Orange & Passion Fruit Greek Yogurt

1 small tub Total Fage Greek Yogurt

Juice of Orange

1 Tbsp. Orange Zest

1 Natvia Sachet

2 Passion Fruit

How to Make from Scratch:

• Preheat Oven 180°
• Pancake batter – in a large mixing bowl add eggs, buckwheat flour, banana, natvia, baking soda, greek yogurt, flaxseed and whey protein. Use an electric mixer to blend the pancake batter to a smooth, runny consistency.
• Cooking – in a large frying pan add some coconut oil (1/4 tsp.) place egg rings on the pan, leave some space between them. Pour pancake batter into egg rings using ¼ cup measurement, don’t fill to the top, half fill the egg rings. Once you see bubbles forming remove from pan. Finish cooking in the oven. See next step.
• Oven- on a lined, greased baking tray, place the egg ring on the tray and gently remove the pancake by gently pushing it out. Give it a quick wipe to remove the excess batter and repeat the process until pancake batter is completely gone.Regularly flip pancakes over in the oven to ensure they are cooked evenly.
• Orange and Passion Fruit Greek Yogurt- in a mixing bowl add greek yogurt, juice of an orange, orange zest, natvia and passion fruit- stir until combined.
• Viola – plate up and enjoy.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x

This week I have compiled a list of my favourite healthy hotspots in Abu Dhabi. These places are my go-to healthy hubs, when I am hungry or thirsty.

1. Jones the Grocer – nice laid back vibes and good food.

Wagyu Beef Burger served in Lettuce Wraps

2. Nolu’s Cafe – Downtown Galleria. I am very fond of the Kale Salad and Nolu makes this Afghanistan  chutney to serve on the side which is delicious.

Kale Salad

3. Asia De Cuba  – Located in the St. Regis, Corniche Road. Order the Ceviche or Tuna Pica , you won’t be disappointed.

Ceviche

Tuna Pica

4. Leopold’s of London , located in Nations Tower. I am a fan of the Sumac Crusted Salmon with Fennel & Radish Salad.

Sumac-crusted Salmon

5. Nab Juices – Located in World Trade Centre Souk. They serve fresh coconuts chilled, very refreshing in 45 degree heat!

Fresh Coconut Water

6. Nectar Juice Bar – Located in Bodytree Studio which is also great for yoga, pilates and Xtend barre. Nectar sells a range of juices and smoothies, freshly made Cashew Mylk and their own branded Kale Chips and Granola. Be warned you could eat all the Kale chip in one sitting, they are addictive.

7. 5th Street Cafe – Located in the Marriott World Trade Centre. This is one of my favourite places for breakfast with a particular fondness for Avo Eggs.

Avo Eggs

Where are your favourite places to eat in Abu Dhabi?

Eat the rainbow, don’t chase it x