Want to feel, think and do better?

What you fuel your body with will affect the way you feel, think and perform.

There is no getting away from the above statement, it has been said so many times in a variety of different versions and contexts for thousands of years, yet I still have young people say to me, ‘I don’t believe that what we eat affects us in any way’ and they are not being disrespectful, this is a conditioned misperception/belief. You may be reading this with surprise because you completely get it, the link between food and health, hence your journey to eating better for you is in full flow. You are interested and changing habits to eat to feel good and nourish your mind and body. Please do not despair or feel frustrated because…

The revolution is happening!

The word is spreading and things are changing, people are seeing programmes on the TV, reading health articles and blogs, lots of wonderful natural recipe books are flooding onto the bookshelves and so each time you make a change for the better, people will see. All you can do is focus on you and the positives will have such a ripple effect that although you will not notice it at first, all of a sudden it will take you by surprise, how your healthy habits impact those around you.

What is so good about mornings?

I tend to post on social media at my favourite part of the day, which is morning. I love getting up and although I work full time, I get up so early that work is a long way from my mind and only the thought of the ‘me time’ I am having makes me want to get up.

Think about it, if you get up just in time to get ready, rush breakfast and dash into work, is there any wonder you do not look forward to rising from your comfy bed? If this is the case, it is merely a conditioned belief that you do not like mornings. Try a week of rising 30 minutes to an hour earlier and do something you enjoy, that will put you in a good mood for the day, this may be some yoga, reading, meditation, going for a walk or run in nature or just simply stretching and writing in a journal/diary. At the end of the week take note of any difference you felt about mornings, ideally you would implement this for a further 21 days as this will more likely become a healthy habit you keep.

I seriously view my morning routine as a mental health saviour. As with all of you busy people out there, I have my fair share of daily challenges as an educator, nutritionist, blogger and mum. Therefore, having a time when I can meditate, read, write, stretch and be outdoors on light mornings puts me at my best.

http://passionatenutrition.co.uk/how-do-you-choose-to-start-your-day/

PassionAte pics and recipes of the week

Last weekend it was my youngest daughters 11th birthday and the sun shone as she enjoyed a hot tub party with her friends, who loved the frozen mocktails! These were the easiest thing to make, as long as you have a good blender.

Ava birthday mocktailsAva mocktails

makes 5-6

  • 200g frozen mango
  • 100g frozen raspberries
  • juice of half a lemon
  • a bunch of mint leaves

*blend the mango separately and pour into the glasses, blend the other ingredients and pour on top of the mango – serve with umbrellas and enjoy x

PassionAtely ‘live young’ smoothie

Of course, there was leftover fruit not to be wasted and so I made myself a ‘live young’ combination with added linseeds/flaxseeds and a little coconut milk. The linseeds are an amazing source of omega 3 fatty acids to support brain and heart health and of course protein and fibre! The mixture of the different fats ensures that all the fantastically nourishing nutrients do their job including making your skin glow!

serves 2-3

  • a handful of frozen mango
  • a handful of frozen raspberries
  • a handful of mint leaves
  • 2 tbsp of linseed/flaxseeds
  • 1 tbsp of coconut milk

*Blend together, serve and enjoy x

Simply beautiful roasted tomato and pepper soup

With my eldest daughter away on a school trip and lots of end of term rehearsals and after school events happening, easy, simple and cheap is the best way forward! Soup is really filling and a way to get those essential nutrients. Here is a very simple recipe inspired by a very good friend of mine, you could even make with only the tomatoes and add optional herbs to support your gut health. I love tomatoes (although I spent most of my young life declaring I did not) because they have a very special antioxidant named lycopene, which has been studied to be extremely powerful in the prevention of cancer – the best thing about lycopene is it actually becomes strengthened when heated.

Simply beautiful roasted tomato and pepper soup
serves 3

  • 6 medium tomatoes
  • half a red pepper
  • a little avocado or olive oil
  • 2 cloves of garlic
  • pinch of Himalayan salt and black pepper for seasoning

*roughly chop the tomatoes, garlic and pepper and place on a baking tray – roast in the oven at 200 degrees celsius for approximately 15-20 minutes – until browning (not burnt…)

*Blend and serve!

I often make different versions of this, and in fact, my daughter was the instigator of roasted soups, she loves to chop up a range of veggies including courgettes, sweet potato etc and roast them to blend into a thick soup. Add water if you need to and an organic or homemade vegetable stock if you prefer. It may surprise you how lovely a simple roasted veggie soup is.

 

Nourishing power porridge!

Last but not least, I love porridge, I make myself a big bowl of porridge on weekends and just love the warm feeling and the energy it provides for me. I change this up every time I make it, but it is always sugar-free (with the exception of fruit sugars) and I prefer to use the traditional salt, as the Scots traditional recipe. The reason this will power you through is it has a balance of whole grain carbohydrates for slow release energy and fibre to feed your gut bacteria, as well as protein, fats and fibre from the seeds, not to mention the minerals available from the Himalayan or natural sea salt. I use almond milk or coconut milk and then top it up with water. I like to add some banana for thickness and some natural sweetness.
serves a big bowl for 1

  • 3-4 tbsp oats
  • half a mashed banana
  • 1 tbsp of mixed seeds e.g. poppy, pumpkin, sunflower, flaxseed/linseed, chia
  • a few pinches of Himalayan salt
  • 100 ml dairy free milk
  • a pinch of cinnamon or keep a cinnamon stick in whilst cooking and remove before eating
  • enough water to make the consistency you prefer

options: sprinkle with cacao nibs and a tsp of sugar and oil free nut butter

*place the oats in the pan with all of the other ingredients – cook through until simmering and thickened to your preference – add more water if desired to reduce the thickness
*Serve and enjoy!

I hope you have gained value from the content here, if there is anything I can help with please get in touch. You can find us on any of the social media platforms below.

Much love, gratitude, joy and health to you,

Kelly x

FB: passion8nutrition
Instagram: @passion8nutrition
twitter: @passionAteRnutr

kelly@passionatenutrition.co.uk

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