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Iz Dawkes. Health, Fitness and Nutrition Coach

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seasonal

Turkey & Sweet Potato Curry

December 10, 2018December 10, 2018 / thefoodandfitnesswiz / Leave a comment

It's Christmas time, Mince pies are everywhere, mulled wine is in full flow and the annual Turkey's are on order. Why is it in general we tend to only eat this poultry at Christmas? Turkey is a delicious and versatile protein, and with more people turning away from red meat, it's a great alternative. It's … Continue reading Turkey & Sweet Potato Curry

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

Seasonal Casserole

November 7, 2018 / thefoodandfitnesswiz / Leave a comment

Autumn is here in all it's colourful glory; and I'm celebrating the plants that come along with it. Leeks and carrots are in season now until spring, try and source locally if you can! This casserole is so easy to prepare & can be made either in a slow cooker or on the hob. It's … Continue reading Seasonal Casserole

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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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