Porridge Bread Recipe

Porridge Bread Recipe

Ask and you shall receive. Gluten free porridge bread is a staple in our house. I put some pictures up on Instagram recently of porridge bread and got a few requests on how to make it. So here it is…..

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Ingredients

  • 1 500g tub of natural yogurt
  • 1 egg
  • 1 tablespoon of honey or maple syrup
  • 300g of porridge oats (not instant or quick oats, just regular porridge oats) we use gluten free oats.
  • 2 teaspoons of baking soda
  • pinch of salt
  • Optional – 2 tablespoons seeds (sunflower, pumpkin, flaxseeds, chia seeds, linseeds) whatever you like, mix and match
  • Sesame seeds or porridge oats for sprinkling on top

Method:

  1. Preheat oven to 180 degrees (please note temperatures may vary depending on your oven)
  2. Line a baking tin with baking paper
  3. mix yogurt, egg and honey or maple syrup in a bowl
  4. In a separate bowl mix porridge oats, salt, baking soda and seeds together
  5. Add dry ingredients to the wet ingredients and blend together.
  6. Pour into the baking tin and even out
  7. cut a cross on the top of the mixture
  8. Sprinkle with sesame seeds or porridge oats
  9. Bake in the over for 30 minutes at 180 degrees
  10. Reduce heat to 150 degrees and bake for a further 30 minutes

This bread is so quick and simple to make. My little lady loves helping to make it (and eat it warm with butter!!!) If I have a busy week coming up I will make a double batch, cut one loaf into slices and freeze it.

You can try different flavours such as savoury try adding sundried tomatoes and basil or mixed fruits for a sweeter version. If I am doing one of these options I usually leave out the seeds.

 

5 tips to regaining your energy

5 tips to regaining your energy

Let’s bring it back to basics. If you are feeling fatigued, low energy, exhausted, stressed, unmotivated, emotional, lacking enthusiasm to get up and go, then this blog post is for you. I am intentionally keeping these 5 tried and tested tips (by me) simple and achievable.

The tips I have mentioned here are from my own personal experience of trying to regaining my own energy. I strongly advise you to be an advocate for your own wellbeing, and bear in mind what works for one might not work for another.

The symptoms I have named above appear all too often with the clients I am working with. Personally I’ve been there and fully get it! I understand when you are so tired, your body aches with tiredness, your eyes just want to close and your body is literally screaming at you to do something to improve your wellbeing but you just can’t mustard up the energy to do anything about it.

So here they are, 5 simple steps you can implement right away and start getting your energy back. If you do follow these steps I would love to hear how you are getting on with them, are you finding a difference, feeling good, what challenges are you facing?

1. Acceptance: This is a simple step, please don’t over look it. To move on and evaluate how far you have and will come, you need to first accept where you are health wise. Look at ALL of your symptoms, even ones that might not seem so important, write them down, all of them!!!! look at your physical body – the condition of your skin, nails, lips, hair? Any aches and pains and where? Energy levels? digestive system, do you have IBS, constipation, reflux, indigestion? Emotionally how are you doing, feeling? stressed, worried, anxious, depressed? are you feeling good overall? motivated? work life balance? diet? what do you eat? Your aim here is to create an overall view of your health and wellbeing and accept that this is where you are and in doing so you might start to see areas that you can improve on. If you don’t know where you are now, how will you know where you are going with your wellbeing and that you have improved?

Tip: Get a journal or copy book just for you. Write down all your symptoms and every now and again revisit it, hopefully you can start to tick symptoms off your list. Use the same journal for daily gratitude and positive affirmations!

 

pexels-photo-113734.jpeg2. Hydration: Water, water, water!!! I’ll make a wild statement here and bet that the majority of us with low energy levels are not hydrated adequately. Your challenge for this step is to drink 1 litre of water every morning. Yes, you heard me, 1 litre of water every morning, this is before you eat or drink anything else.

Here is the reason why. If you are currently not hydrated, you wake up in the morning and your energy levels are a bit mmhh, you might automatically (on auto pilot or out of habit) go for the coffee / tea / caffeine drink to help give you a boost. These drinks are known as diuretics, meaning that they will dehydrate your body even further and for the rest of the day you might be playing catch up to try and re hydrate your body. Give your body the kickstart it needs in the morning and re hydrate with water.

Drinking 1 litre of water before any food or drink goes into your system, helps to flush out toxins, re hydrates your body and will ultimately give you more energy. If you are dubious, try it for a week – 7 days straight and see of you notice a difference. This has been the biggest game changer for me and I was pretty doubtful starting but willing to try, now if I don’t drink the litre of water or only drink half of it, I feel it and my day is totally thrown.

For the remainder of the day, aim to drink another 1-2 litres of water or herbal teas, and reduce your intake of coffee and tea.

TIP: invested in a 1 litre bottle that I can reuse, fill it going to bed, add a squeeze of lemon juice if you wish and have it by your bed for morning. Start drinking it as soon as you wake up and you will have it achieved in no time.

3. Gentle Movements:

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You need to use energy to create energy. If you are suffering from the symptoms mentioned above, this step might make you cringe, how can you possibly think about “exercise” when you are so so tired. Gentle movement is all about peeling in back to basics, work with your body.

The idea behind gentle movements is replenishing your body not exhausting it. Aim for 30 minutes of gentle movement every day, yes every day – 7 days a week. Gentle movement can be anything from gentle meandering walking, walking at a toddlers pace, swimming, gentle yoga class. It’s reconnecting back with your body, allowing it to move at a pace its comfortable with. If you have all the symptoms of fatigue and tiredness, for now high intensity workouts might leave you feeling more drained and exhausted, using up what energy you have and leaving you feeling deflated not energised.

Again, I am speaking on the topic of those of us with really low energy. when you feel yourself improving (and you will) you can start to build up your exercise routine, but for now, just take it slow, the aim is regenerating energy not using what little of it you have.

Tip: Get a friend on board, make sure they know the aim is slow, gentle movement and buddy up, keep each other on track and accountable.

 

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4. Daily self care:  This can come in many different forms and is very much specific to you as an individual. What can you implement each day as your self care? (going for your gentle movement walk or yoga class doesnt double up as self care!!) Take 5 / 10/ 20/ 30 minutes a day and practise some self care, this can be reading a book, mindfulness colouring, painting, meditation, journaling, gardening. It’s something that you enjoy doing and feel good doing.

Tip: Do what you love and do it often!

 

5. Wholesome Foods: Simplicity is the theme of the 5 tips and this is no different. Wholesome food could do with it’s own blog not just a paragraph, however, the aim here is to keep your foods simple, whole, natural. The easiest way to do this is to actually make your meals from scratch. Avoid using processed foods, high sugar content food, preservatives etc. What we eat has a massive impact on our health and energy levels. I slowly introduced wholesome foods by picking 1 new recipe a week and trying it. I make my own bread, usually porridge bread. Slowly but surely my weekly menu changed and we now eat predominately whole foods all made from scratch.

Tip: Buy a new cookbook for inspiration or ask friends for their favourite meal, invite them around and try to recreate it using whole foods.

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I sincerely hope that the information given here will inspire you to implement some positive simple changes to your daily life and have a positive knock on effect on your energy levels.

As always, if you have any health concerns or long term, on going issues or symptoms I strongly advice visiting your GP and speaking with them about your symptoms.

 

 

Balancing Hormone #2 – Daily changes

Balancing Hormone #2 – Daily changes

Following on from last weeks blog post on Balancing Hormones this week we are going to look at the steps we can take in our day to day life to help us reach optimum wellness.

Some people like to change one thing at a time and once they are consistent with that change they introduce a new element. Other people like to do a full overhaul and change everything all at once. There is no right or wrong way, it is whatever suits you and what you can realistically do consistently overtime is where you will reap the rewards.

The areas that need to be looked at for hormonal balance are;

  1. The foods you eat
  2. Stress
  3. Water
  4. Sleep
  5. Removal of toxins in your home
  6. Physical activity and exercise

This week we will focus on; the foods you eat, stress and water.

1. The Foods we eat

The old saying “we are what we eat” and especially “Let food be thy medicine” rings true when it comes to looking after our bodies. When you are trying to balance hormones it’s important not to go on a weight loss diet or skip meals, it is important to eat high quality foods with lots of nutrients.

What we eat plays a massively important role in our overall health and wellbeing and is vital for hormone balance as your body needs the building blocks to make hormones properly. Fuel your body with good nutrient dense foods, eating enough of the right foods and limiting the not so good food.

GO FOR Nutrient dense foods are high in nutrients but low in calories. These foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Examples of nutrient-dense foods are foods that are close to their natural state and include fruits and vegetables, whole grains, seafood, lean meats, eggs, peas, beans, and nuts. Where possible and what your budget allows for I would recommend that you buy organic products which are thankfully becoming more widely available.

Avoid foods like sugar, sweeteners, caffeine, vegetable oils and processed foods as they can disrupt your body’s hormones.

Don’t focus on what you are not eating anymore, but rather on all the high quality foods that your body needs and will thank you for.

2. Stress

Stress affects us all, stress isn’t always a bad thing, however when your body is in a constant state of being stressed or long term stress this can damage your health.  When you are stressed your adrenal glands release the hormone cortisol into the body, too much of this can lead to certain health issues and have a knock on effect on your immune system, making you prone to reoccurring infections, colds and flus.

The symptoms of stress are;

  • Sleep issues – lack of sleep, too much sleep, too little sleep
  • Digestive issues such as Irritable Bowel Syndrome (IBS)
  • High blood pressure and or palapatations
  • Muscle tension such as back, neck, shoulders, jaw (TMJ)
  • Depression and moodiness
  • Anxiety and panic attacks
  • Infertility
  • Menstrual problems such as lack of period or irregular cycle

10 steps you can take to reduce stress and help rebalance hormones: Remember consistently doing a positive action over time will give you benefits.

  1. Take some time out for just yourself, a walk, a relaxing bath, guided mediation, journal writing, focusing on a hobby, listen to your favourite music
  2. Follow the healthy eating advise above
  3. Improve your sleep quality (see below)
  4. Get active for 30 minutes a day
  5. Be positive – fake it til you make it if you have to! A gratitude journal helps with this.
  6. Having a sense of purpose in whatever you are doing can make the effects of stress more manageable
  7. Declutter your home and work environment
  8. Spend some time in nature
  9. Reconnect with your family and friends.
  10. Identify the areas that are causing you stress and work out how to reduce the stress.

Regular treatments such as Reflexology and Holistic Massage can help with destressing.

3. Sleep

Getting enough sleep for your body is paramount to a healthy lifestyle and balanced hormones. How much sleep you have a night has an effect on your immune system. How much sleep does YOUR body need? and are you getting that amount?

Most people need at least 8 hours of sleep, however, if your hormones are out of balance, you might need as much as 10 hours per night for a while but once they settle back you might be able to reduce this. Go with what your body is telling you.

Figure out what time you have to get up in the morning and how many hours of sleep you need and work backwards. Take note of how you feel in the morning when you get up? Do you need more sleep?

Do you find that those weekend lies in leave you feeling out of sorts and maybe with a headache or increase in appetite? Sleep experts recommend that we go to sleep around the same time each night and wake around the same time each morning.

To be continued next week….. stay tuned

Next week we will look at; Sleep, Removal of toxins in your home and Physical activity and exercise.

 Anita

DISCLAIMER: Please note that the information shared here is for informational purposes only and should not be taking as medical advise, I am not a doctor. If you have an ongoing complain, on medication, over weight, under weight or just unsure about making any changes to your current lifestyle, I would strongly advise you to speak to your GP and let them know of the changes that you intend on making. I always recommend to do your own research, follow up on anything you found interesting and make up your own mind on the changes you wish to implement.