CLEAN EATING RECIPES // Raspberry Vanilla Protein Pancakes

Serves 2

Preparation & Cooking Time: 15 minutes

Vegetarian 

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INGREDIENTS

50g rolled oats

100g low fat cottage cheese

2 organic free-range eggs

1 teaspoon ground cinnamon

2 tablespoons of fresh raspberries

1 scoop vanilla rice protein powder

Agave/ rice malt syrup (if desired) to serve 

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METHOD

Heat a non-stick pan on medium heat

Add the oats, cheese, eggs, cinnamon, protein powder and half of the raspberries in a large mixing bowl. 

Blend the ingredients together with a bar mixer or in a blender. 

Once the ingredients are mixed thoroughly, pour enough into the pan to make a small pancake. 

Cook until browned, then flip and cook the other side until golden. 

Repeat until all mixture is used.

Drizzle your pancakes with agave/ rice malt syrup and serve with remaining raspberries on top. 

Enjoy!

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Note: The vanilla protein powder can be swapped for chocolate protein powder if you prefer!

ML

The Flat Belly Workout

This simple yet effective workout is quick, straight-forward and can be done anywhere. Not only is it great for strengthening your core, but it's also a great program to better your endurance and all-round strength. While I don't recommend this as your everyday workout due to it being a little light on reps and intensity, I certainly recommend this workout if you're short on time or if you're having an off day and need a break from your usual routine! 

ML 

TOP 9 // Beauty Foods for Beautiful Skin

Now that the weather is getting hotter everyone's shedding their winter skins for their fresh summer selves! Why not get these 9 beauty foods on your plate to make sure your summer skin has that inner glow? 

1. Water

2. Coconut

3. Avocado

4. Leafy Greens

5. Dark Chocolate

6. Blueberries

7. Almonds

8. Sweet Potato

9. Salmon 

Remember ladies and gents, water is ESSENTIAL to a beautiful complexion, especially in this warmer weather, so drink up!! 

ML 

Superfood Snippets // PINEAPPLES

H.I.I.T - What It Is And Why It Works

HIIT stands for High Intensity Interval Training. Recently HIIT has become a popular way to burn calories fast, increase endurance, build strength and shed fat, and the great news is, a solid HIIT session will only take you 10 minutes to 20 minutes maximum to complete. 

HIIT is designed around combining low to moderate intensity intervals with high intensity intervals as a way to quickly increase and then decrease the heart rate, which is a method shown to improve fitness levels in both the most effective and quick way. 

The training style can be applied to running or even exercises done in a circuit such as squatting, lunges, jumping jacks or crunches. HIIT is considered to be much more effective than normal cardio exercises as you're able to increase both your aerobic and anaerobic endurance while burning considerably more fat. 

High intensity training has been shown to create the highest level of EPOC (Excess Post-exercise Oxygen Consumption), also known as the 'after burn' effect, than any other exercise, which means your body will be burning calories at a heightened rate for up to 38 HOURS after your HIIT session! Now you can see why it's known as the number one the fat-burning workout! 

Try The Holistic Living Project's HIIT plan and feel the difference - not only will you notice your fitness increase within a matter of short sessions but you'll also notice the fat burning results in comparison to your usual cardio workout! I recommend doing a HIIT session 2-3 times a week depending on your fitness level. 

THE HOLISTIC LIVING PROJECT'S HIIT PROGRAM

These HIIT sessions consist of two intervals - 'rest' and 'work'. In this program you will be alternating between these two states at a 50/50 ratio. I recommend doing these sessions on a treadmill or a RPM bike at the gym. 

Remember, before any workout it is vital to WARM UP properly, so start this workout with a gentle five minute jog or cycle to get your blood flowing and to avoid injury to your muscles. Ok, so now that you're all warmed up, let the HIIT session begin!

For the entire 10 - 15 minutes of this workout (duration depending on your fitness level) you will be alternating between 'rest' intervals and 'work' intervals, each of which are 30 seconds each. On the treadmill, this means you'll gently walk (or stand still) for 30 seconds then you'll sprint at 90-100% capacity (approximately 12-17kmph) for 30 seconds, and then repeat for the duration of the program. On the treadmill I find that rather than continuously changing the pace it is easier to simply jump your feet to the side of the track for your rest period (always making sure you use your arms and are very careful when jumping on and off as it's going at an extremely fast pace!) 

That's it! At first HIIT can be very draining and quite challenging, but remember as you complete more sessions you'll rapidly get fitter and be able to sprint for longer! 

Comment below and let me know how you go! Train hard everyone and enjoy!

ML 

SUPERFOOD SNIPPET // Spices

For centuries it has been known that herbs and spices not only add depth and flavour to our meals but they have endless benefits to our health and wellbeing. While science is yet to prove that any spice can cure a disease, it is a known fact that several spices can help manage some chronic conditions. Additionally, by seasoning your meals with spices as opposed to salt, sugars and other sources of saturated fat you're reducing your risk of many health problems caused by these foods. Have a look at eight of our favourite health-loving spices!

M.L. 

CLEAN EATING RECIPES // Easy Anzac Biscuits

These tastily little treats are my go-to snack whenever I'm feeling peckish or in need of a sweet hit without feeling guilty! Containing holistic, natural ingredients, these Anzac Biscuits are a clean take on our Aussie classic - but no flavour is scarified! They are still deliciously sweet, chewy, rich and satisfying, but they don't contain all the processed sugar and butter that the originals do! They only take 20 minutes to make and there's minimal mess to clean up a the end! Why not give them a try this weekend? I just left the batch I made out on the kitchen bench and half an hour later THREE were gone - and the only other person in the house today is my dad, who NEVER goes for the low-fat version of anything because he hates the taste! So if they're good enough to fool my dad, they'll definitely fool all your friends and family into thinking they're the real deal. Enjoy! M. L. x 

CLEAN ANZAC BISCUITS

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Makes 6 - 8 

Vegetarian, Vegan & Dairy Free

Preparation Time: 20 minutes 

Ingredients

3/4 cup of rolled spelt or oats

1/4 cup of desiccated coconut

1/4 cup of almond meal

2 tablespoons of coconut oil

4 tablespoons of agave/ rice malt syrup 

1/2 teaspoon ground cinnamon 

Pinch of Himalayan sea salt 

Method

1. Preheat oven to 180 degrees Celsius / 360 degrees Fahrenheit 

2. In a large bowl combine the rolled spelt or eats, coconut and almond meal. 

3. Add the agave/ rice malt syrup, coconut oil, cinnamon, salt and 2 tablespoons of water to the bowl and mix together. 

4. Transfer the mixture to a blender of food processor and blend for 20 seconds. 

5. Using the mixture, form 6 - 8 small balls of dough and place onto a baking tray lined with baking paper. 

6. Bake in oven for 10 - 15 minutes or until golden brown.

7. Allow to cool completely before serving. 

And voila! Enjoy your delicious and clean Anzac Biscuits guilt-free at any time of day!