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Iz Dawkes. Health, Fitness and Nutrition Coach

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using up leftovers

Beat the healthy eating boredom.

July 11, 2019 / thefoodandfitnesswiz / Leave a comment

Eating healthier can feel samey. Chicken & veg. Chicken & veg. Salmon & veg. Chicken & veg. Avocado. I get it. It's dull. You start a new healthy diet regime, plan all your meals, prep all of your lunches and stick to your grilled chicken, steamed veggies and sweet potato every night. And before you … Continue reading Beat the healthy eating boredom.

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Today is my 25th birthday ⭐️☺️ - Not exactly how I planned on spending it... - Compared to cancelled weddings and big events, spending a birthday in lockdown/isolation doesn’t seem like a big deal. 🤷🏼‍♀️ - But I want to say to everyone else who’s in the same situation: it’s okay to be sad or disappointed about your plans being cancelled. 🙏🏻 - It’s perfectly possible to recognise the severity of the situation, be encouraging and following government advice but still be a bit gutted that you can’t celebrate the way you wanted to ✌🏻 - Today I am grateful. So VERY grateful that not only all my family and friends are safe and well, both near and far, but that I can still spend time with them over the phone and FaceTime. 🥰 - I am happy to be seeing in my 26th trip around the sun, with a Snapchat filter and a gin and tonic the size of my head. 👑🙌🏻 - It’s not the day I planned (or ever would have imagined) but it’s the one I’ve got and that’s okay with me ☀️✌🏻 - To everyone who has been a part of my day, sent a gift, card or message, thank you so much 💛 - Maybe next year, hey? 🤞🏻

Hormone Balance during in lock down 😩 - One of the biggest ways to support hormone imbalances (PCOS, endo, PMS, PMDD etc) is through lifestyle, which has been slightly snatched away for the foreseeable... - Your usual activity levels, exercise & diet support may all be impacted over the next weeks, but it’s okay to have to let go of that control for now. 😳 - Focus on what you CAN still do. - 1. Sleep! Sleep is a huge part of our hormone cycle & circadian rhythm. Prioritise your 7-9 hours. 😴 . 2. Routine. Our bodies like routine, they like to know what’s going and what hormones to make. Help it out by sticking to a similar schedule as normal. ⏰ . 3. Daily movement - whilst your normal exercise of choice might be out the window, there’s still plenty to do at home! Body weight workouts, yoga and our daily hour for walking/running. 🏃‍♀️ . . 4. Connection! Keep your friends and family close, virtually, not physically. FaceTime is a wonderful creation, get chatting. 👩‍❤️‍👩 . 5. Manage stress. I know, it’s a stressful time. Meditation, journaling, yoga, deep breathing, reading, whatever calms you down or allows you zone out will help to regulate your cortisol levels and keep those hormones happy. 🧘🏼‍♀️ . . 6. Just do what you can. Chances are your world is a bit upside down right now. Take a breath, and know that whatever you’re doing, you’re doing a great job. Take each day as it comes 💛 - Positivity always wins ✌🏻☀️

Spiced Carrot Cake with Orange Cream Cheese Frosting 🍊 - . Just to say it’s okay if you’re feeling anxious/unsure/unsettled about going/not going to work tomorrow. 😕 - The Sunday night blues might be a little oh too real today. Especially for those who are self employed/0 hour contractors. - It’s completely expected to feel out of sorts right now 💙 - You might be looking forward to working from home in your Pjs and not worried at all, and that’s okay too ✌🏻 - We have no idea what will happen tomorrow. So take each day as it comes. - And in the mean time. Have some cake 💛

IS NUTRITION IMPORTANT RIGHT NOW? - There’s been a lot of posts I’ve seen about immune boosting foods and supporting your immune system. - . It’s no secret that vitamins & minerals are our best friends when it’s come to defence and protection, but it’s okay if it’s not your main concern right now. 💛 - Health, both physical and mental should be priority, today and all days after. But what that looks like will be different today and all days after. - Just do what you can 💙 - Its okay if that means carrying on with your multigrain artisan sourdough with organic eggs and sun ripened tomatoes. - It’s okay if that means boiling some pasta and opening a jar of sauce. - This was a meal I made a while back, with pasta from my cupboard, frozen vegetables, frozen prawns & pesto. (And I wasn’t even in quarantine 🙃) - Whatever you can do, is good enough for right now ⭐️💛

In times of uncertainty I like to bake. - I find it very therapeutic 🙃 - If like me you’re finding yourself with a lot of time on your hands right now, here’s some ideas for things to do: - 1. Bake chocolate chip banana bread. 2. Learn how to knit. 3. Redecorate that room you’ve been meaning to. 4. Call your grandparents! 5. Bake brownies. 6. Read a new book. 7. Check in on your pals. 8. Have a solo dance party. 9. Bake cookies. 10. Make a list of things to do (surprisingly entertaining) - Stay positive. Stay calm. Stay busy. 💙 - If you stay positive in a negative situation, you win ⭐️ - Who wants this recipe? I’ll post in my story if ya do ✌🏻

Chana Saag ⭐️ - My 2 favourite curries are Saag Paneer & Chana Masala and this is my mash up of the two (apologies to all those offended by my undoubted ruin of Indian Cuisine. I’m British. It’s what’s we do) 🙃 - To make matters worse, I haven’t even used spinach (because you need like 5 millions bags), I’ve used Cavolo Nero instead 💁🏼‍♀️ - Dice 1/2 a red onion with 2 cloves of garlic, soften in olive oil with cumin seeds & turmeric. Dice 2 large tomatoes & add to the pan. Steam Cavolo Nero & spinach (I used half and half) until soft, set aside on kitchen towel to drain (this is an important step). Add 2 tbsp of masala paste (such a cheat, I know), 1 tin of chopped tomatoes and 1 drained tin of chickpeas. Leave to cook/reduce for a few mins. Squeeze the excess water from the spinach/Cavolo Nero and stir through. - . Top with coconut yoghurt & more cumin seeds cos cumin is the best. Serve with rice/grains/whatever you like really. 🤙🏻 - And there you have, a very un authentic, bastardised mash up, of 2 very nice Indian dishes. ✌🏻 - 🌱💛

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