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Iz Dawkes. Health, Fitness and Nutrition Coach

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oats

The Best Fluffy Pancakes

January 23, 2019January 23, 2019 / thefoodandfitnesswiz / Leave a comment

I've always wanted to make thick fluffy pancakes but never quite mastered it. This recipe is so easy and makes the fluffiest tastiest pancakes you could want on a Sunday morning. (Or Tuesday evening, what ever floats your boat). I used Oat 'flour' to make these, which I made by blending oats in a Nutribullet. … Continue reading The Best Fluffy Pancakes

Pumpkin Pie Baked Oats

November 20, 2018November 27, 2018 / thefoodandfitnesswiz / Leave a comment

I recently shared a baked oats recipe and it got a lot of love. So I wanted to upgrade it with a seasonal twist. This recipe contains a portion of veg and it's loaded with protein and fibre. This quantity is enough for 1, increase for more portions! Vegan & Gluten Free. You'll need 40-50g … Continue reading Pumpkin Pie Baked Oats

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My actual breakfast this morning was crunchy nut cornflakes πŸ™‚
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Had a lot of conversations recently of people telling me how my food is β€˜always so healthy’. 😢
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I’d like to clear something up. I would say that yes, I always eat healthy. But I would argue that sometimes healthy is plate of colourful veg, and sometimes it’s an entire tray of chocolate cookies as I decorate my Christmas tree πŸŽ„πŸ™‹πŸΌβ€β™€οΈ (aka Thursday night)
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Sometimes I eat my meals mindfully away from distraction. Sometimes I cram a bagel down my throat in front of my laptop at 11pm. πŸ‘©πŸΌβ€πŸ’»
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Sometimes I get 8 hours sleep and drink lots of water. Sometimes I rely on caffeine and sugar. 🧁
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This isn’t 2 ends of a spectrum or one extreme to another. This is the reality that is life. Not Instagram. πŸ™„
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Today I had 2 bowls of cereal, too much coffee, then went to the gym and had a green smoothie πŸ€·πŸΌβ€β™€οΈ go figure. -
Brb gonna go find my balance and eat all the chocolate baubles on my tree ✌🏻 Slow Cooker Masala Curry 😬
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Slow cookers are a busy gals best friend. And this gal loves a curry πŸ™‚πŸ’›
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1 diced red onion, 1 sliced red pepper, 2 handfuls halved cherry tomatoes, 2 chopped cloves of garlic, 1 tin of tomatoes, 1 tin of coconut milk, 2 tbsp curry paste (I used masala), 6-8 boneless & skinless chicken thighs, 200g quinoa + 300ml water (I just fill up the empty tomato tin and add that).
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Stir it all together and leave for 6-8 hours on the low setting. 🀀
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You could sub the chicken for chickpeas 🌱 Chana Masala is one of my favourite curries 😍
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I topped mine with coconut yoghurt and cumin seeds and would have drowned it in mango chutney if I had any in πŸ₯­πŸ˜¬
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βœŒπŸ»πŸ€“ Green Juices. πŸ€·πŸΌβ€β™€οΈ
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Not my usual vibe, I know. I take issue with anything that claims to be a health elixir and the problem with green juices is they give the impression that drinking just one solves everything πŸ™„
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That being said, everything has a place and smoothies can be very useful when needed πŸ’›
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December has become a very busy month for me and anything on the go is now my best friend. 😬
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I also really struggle with the taste of linseeds/flaxseeds but can’t ignore the massive benefits they bring me #pcosdiet. Hiding them in here makes it a lot easier πŸ˜πŸ€“
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1/2 an apple, 2 stalks celery, 1/3 cucumber, handful of spinach, 1/4 of a pineapple, juice of half a lime & 2 tsp ground linseeds. 
Blend with 200ml water.
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Skin, seeds, cores and all πŸ™‹πŸΌβ€β™€οΈ
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It’s not magic. But it tastes good. And it’s handy. -
✌🏻🌱 Carrot Cake Baked Oats πŸ™‹πŸΌβ€β™€οΈπŸ -
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It’s cake, it’s vegetables, it’s breakfast. 😍
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πŸ‘‰πŸ» 30g oats, 1 medium carrot (grated), 1 egg, 150ml milk, 1 tsp chia seeds, 1 tsp ground linseeds, 1/2 tsp mixed spice, 1/2 tsp cinnamon, pinch of ground ginger, splash of vanilla. πŸ‘‰πŸ» Bake for 15-20 mins at 180
πŸ‘‰πŸ» Top with yoghurt, blueberries, pecans & maple syrup -
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You can use whatever milk you like and sub the egg for a flax/chia egg for the plants only team 🌱 -
πŸ’›βœŒπŸ» 6 weeks ago I decided to give up alcohol. 😢
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I did fairly well, except for a few rogue glasses of red wine and some espresso martinis that we won’t talk about πŸ™„
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Alcohol can be a HUGE interference with the endocrine system, impacting our hormones, particularly oestrogen & testosterone*. πŸ‘©πŸΌ
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This gal up here ☝🏻 has been sleeping better, has clear skin, her hair has stopped falling out, her mood is more stable & she had the shortest cycle she’s had in 2.5 years πŸ₯° (33 days, down from 47)
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Alcohol will probably always be present in my life (like everything) but, as always, finding the balance is tough. πŸ€·πŸΌβ€β™€οΈ
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It’s now December and nearly Christmas and all the festivities πŸ₯³ so the mulled wine & Baileys will be flowing. Along with the gin & Prosecco and the rest of the bar πŸ™„
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But, I will do my best to stay in balance. I will. I’ll try really hard. 🍷😬
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*these effects are low at moderate levels of alcohol consumption. So it’s not all bad news πŸ€·πŸΌβ€β™€οΈπŸ· What’s your flex bro? ✌🏻
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Flexibility and mobility: use it or lose it πŸ€·πŸΌβ€β™€οΈ
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Regularly taking your joints through a full range of motion is what allows us to retain mobility through our lives. -
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What we eat, can make this process a lot more enjoyable 🀣 you might not think you need to worry about your joints yet, but taking care of them now is what stops you needing to in future πŸ˜¬πŸ™ƒ
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Omega 3 from our oily fish are anti inflammatory to support the synovial fluid around our joints 🐠 -
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Vitamin D & Calcium keep our bones strong to help prevent osteoporosis and osteoarthritis (super sexy stuff 😏) β˜€οΈ think dairy, eggs, nuts, seeds and anything green & leafy.
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Anti oxidants from all the colourful fruits and veg, protect us from oxidative stress πŸ‘πŸ’πŸ‹πŸ†
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Doing weird stretchy shit with your best pal also helps πŸ™‹πŸΌβ€β™€οΈπŸ™„ @getpeachy (why she so flexible ?!)
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Get flexy, stay sexy ✌🏻

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