Heart Almond Cookies

Heart Almond Cookies
Valentines Strawberry Heart Almond Tarts 
Gas mark 180 degrees 
10 minutes cooking time 
Makes 16 hearts 
90g oats blended to a flour 
75g ground almonds 
1 tbsp rice flour 
2 tbsp melted coconut oil 
1 tsp vanilla extract 
2 tbsp oat milk
1 tbsp maple syrup 
30g stevia granulated sugar (or coconut sugar) 
1/2 tsp pink Himalayan salt 
2tbsp rice flour to roll out pastry 
No added sugar strawberry jam 
Mix all dry ingredients together (except 2 tbsp rice flour for rolling out) in a bowl and then add melted coconut oil, milk, oat milk, maple syrup and mix well to form a ball of dough. If mixture is a little too wet sprinkle more rice flour into it. 
Place in fridge for 1 hour to chill.
Pre heat oven. 
Remove and spread 2 tbsp rice flour onto clean surface and rolling pin and roll out pastry to 1/2 cm thickness. Using heart cutter, cut into heart shapes and place onto baking tray covered with greaseproof paper.  
Using thumb make an indent in centre of heart and spoon 1/2 tsp of the jam into each heart centre. 
Keep rolling out pastry and cutting etc until all pastry has been used up. 
Place in oven and cook for 10 minutes. Then remove from oven and allow to cool for a few minutes before transferring onto a wire rack to fully cook before eating. 
Will keep for up to 4 days in airtight container. 

Eating for Energy

Eating for Energy
Want to ‘spring’ out of bed every morning and feel focused, productive and on top of your A game?

Feeding your body foods that nourish and fuel those busy days can mean the difference between a super day or a sofa kinda day.

Just a few days of eating highly processed, sugary foods can have you feeling lethargic and heading to the sofa for a nap. 

Check out my top tips below on powerful eating to fuel your body in a balanced way and prevent those energy slumps so you can feel ready for taking action this year!

  1. Start the day the right way with the right breakfast. Depending on your age, wellness goals and lifestyle, this will be different for everyone.  But everyone should make sure it packs a protein punch! Protein takes longer to digest than refined carbohydrates, so you’ll feel fuller for longer and your blood sugar levels will remain more stable, which reduces the chances of an energy crash before lunchtime. A recent study also found that those who ate a high protein breakfast were less likely to binge on high sugar and fatty foods at night time than those who ate cereal or skipped breakfast altogether.  
  2. The best energy drink you can get is H²O! As simple as it sounds, one of the most important things we can do to stay energised is to drink enough water throughout the day to prevent dehydration setting in, which can lead to feeling fatigued. Keep a bottle with you throughout the day and sip more during your workouts, since you lose water through breathing and sweating. 
  3. As tempting as it might be, don’t resort to high sugar drinks and foods for an energy boost. Simple refined carbohydrates like white pasta, bread, pastries and cakes will break down in the body quickly and result in a spike in your blood sugar levels which then ultimately will turn into an energy crash as your body works to return the body back to balance. Instead, choose complex carbs found in wholegrain bread, beans and vegetables that release energy slowly and are also packed with vitamins and minerals and high fibre so you’ll feel a more balanced and sustained energy throughout your day.
  4. Snack smarter. Don’t be scared of snacking once a day, it can be a great way of preventing overeating at mealtimes. But be sure to choose the right snacks to help maintain those blood sugar and energy levels. Try snacking on high protein and high fibre foods such as eggs, nuts, hummus and vegetables rather than crisps and biscuits that will lead you into the vicious circle of energy high followed by an energy crash. 
  5. Eat smaller but regular meals if you find you need a nap after mealtimes. Big meals can lead to big energy zappers as your body works to digest the food you’ve eaten. This can lead to too much blood flow to your intestines and insufficient amounts for energy, guaranteed to bring on the big snooze! You may also want to eat more calories earlier in the day and less at dinner time as some people find they can process meals better at this time and have also reported improved quality of sleep as their body has finished digesting food well before bedtime.
  6. And if you usually inhale your food whilst multi-tasking, consider taking a break and eating with friends, family or co-workers face to face. Not only will more mindful eating help your body digest the food you are eating better, but if you choose your lunch buddy carefully they could have a positive impact on your eating habits too as a friend’s health kick can be contagious and encourage you to make more positive food choices too.
Written by 
Kate Cheer - Wellness Coach, Personal Trainer & Founder of MEvME Wellness

Kate's Cinnamon & Maple Oat Breakfast Muffin Recipe

Kate's Cinnamon & Maple Oat Breakfast Muffin Recipe
Craving a sweet breakfast treat? 

Why not check out this tasty recipe that I created for Elan Spa at Mallory Court Hotel. 

Not only are these muffins delicious, they are also a healthy treat containing 'hidden' veg inside! 

For the full recipe and details on how to make these tasty breakfast muffins, please click here......


Morning Exercises to Feel Great

Morning Exercises to Feel Great
My Top 5 Morning Exercises

The benefits of exercise are far and wide and in a world where we are constantly connected to others but rarely connected to ourselves, taking time to connect our body and mind can set us up for not only a more productive day, but also boost feel good hormones and help balance hunger hormones leaving us feeling energised and able to make better choices for the day ahead. 

Why not set an intention for the New Year to set aside just 15 minutes a day and try my Top 5 Morning Exercises

Movement doesn't need to be complicated, keep it simple, but above all, move out of your own way and let yourself thrive. 

Read Newer Updates