Summer Exercise “tricks”

Auckland Nutritionist Larissa Beeby's summer exercise tips

A little prenatal yoga at the batch.

I believe when it comes to exercise at any time of the year, the “trick” is to make it work for you.  This means finding something you not only enjoy but what works for your body.  Another “trick” with exercise is to be consistent.  You’ve got to love it, otherwise it will feel more like a shore and it will be very hard to stick too.

I love yoga, walking, hiking and weight/functional training.  My advise for summer is to get out into nature and embrace the good weather while you can.  This also means you can still exercise when on holiday.  Get outside, there is so much to explore and look out, plus you will hardly realise you are actually exercising.

If you’re just starting out or unsure with what you really like, then the extra time you have during your holidays is a great chance to try a few things for size.  Hire a paddle board, try a new gym or yoga studio.

If you would like help with meal ideas and plans to complement your exercise , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

My favourite homemade beauty treatments for summer!

At times summer can take its toll on our hair, skin and nails.   The festive period often means a little over indulging that doesn’t do our body many favours (other than enjoyment and celebration of course!), then paired with sun, sand and chlorinated pool water over the holidays can often leave us looking more crocodile than beach babe!

So here is my favourite body scrub that will exfoliate, moisture and leave you smelling delicious.

  • 1/3 cup ground coffee
  • 1/3 cup sugar
  • 1/2 cup olive oil
  • 2-3 drops peppermint essential oil

Mix all the ingredients together into a glass jar.  To use: jump into the shower as this works best on a wet body, turn the shower off while exfoliate, then turn the water back on to rinse!

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Minty-pine Slushie

Auckland Nutritionist Larissa Beeby's healthy slushie recipe

Slushie time!

Ingredients

  • 2 cups of pineapple, chopped, frozen
  • 1/2 cup of ice cubes
  • zest of one lime or lemon
  • handful of fresh mint leaves
  • 1 cup of sparkling water (or coconut water)

Method

Pop the pineapple, ice, lime, and mint into the blender and process until it looks like a slushie (you don’t want this to be silky smooth like a smoothie).  Pour the slushie into two glasses and then top with sparkling water.

Enjoy!

If you would like help with meal ideas and plans to complement your exercise , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Black Bean Brownie

Auckland Nutritionist Larissa Beeby's Black Bean Brownie Recipe

The most delicious brownie recipe – know one will ever know there is black beans in there!

Ingredients

  • 1 can black beans (drained and rinsed very well)
  • 2 tbsp cacao powder
  • 1/2 cup wholegrain oats
  • 1/4 tsp salt
  • 1/3 cup pure maple syrup
  • 1/4 cup coconut oil
  • 2 tsp pure vanilla
  • 1/2 tsp baking powder
  • 1 block of 90% Lindt chocolate

Method

  1. Preheat oven to 180ºC.
  2. Combine all ingredients except chips in a good food processor, and blend until completely smooth.
  3. Stir in the broken up chocolate, then pour into a greased 8×8 pan.
  4. Optional: sprinkle frozen raspberries over the top.
  5. Cook for 18-20 minutes, then let cool at least 10 minutes before cutting. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up!
  6. Makes 8 brownies.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Summer Snacks!

 

Auckland Nutritionist Larissa Beeby's top summer snacks!

Summer Smoothies!

I think Summer is one of the easiest seasons to pick healthy choices for snacks.  With the abundance of delicious vegetables and fruit in season making it easy to grab snacks based on these.  In NZ over the next few months we have berries, stone fruit, asparagus, tomatoes, and avocados all coming into season.

Here are my top snacks for this summer:

1.  Homemade Guacamole:  I pack this with as much as possible – avocado (of course), red onion, coriander, tomatoes, chilli, lemon and lime and lots of salt and pepper!  It’s best served with some vegetable sticks.

2.  Fresh Berries:  I love nothing more than getting my hands on a punnet of fresh raspberries and sitting in the sun eating them!  Add some natural greek yoghurt or a couple of natural nuts for some protein and good fats and you have the perfect snack!

3.  Stone fruit and Melons: Again go nuts and make the most of them while we can access them!

4.  Pesto:  I always make sure I plant HEAPS of basil to make our own pesto each year.  Nothing beats whipping up a fresh batch and sitting down with some seed crackers and cheese!  I always make sure I make extra each year to freeze to get us through winter.

5.  Beetroot Brownie:  What better way to honour the in-season beetroot than to put it into a brownie!  Check back soon for the recipe on the blog!

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

 

Chocolate Smoothie Bowl

Auckland Nutritionist Larissa Beeby's recipe for a Chocolate Smoothie Bowl.

Seems too delicious for breakie!

Ingredients

  • 2 frozen bananas
  • 2 frozen spinach cubes
  • 2 frozen kale cubes
  • 1/2 avocado
  • 4 Tbsp cacao
  • 1/2 tsp vanilla
  • Milk, of your choice
  • Toppings: cacao nibs, buckwheat, coconut, chia seeds, your favourite muesli/granola, raspberry chia jam

Method

  1. Pop all the ingredients (minus the toppings) into the blender and process until smooth.  Making sure all the chunks of avocado are blended. Remembering to add the milk to reach your desired consistency.
  2. Pour or spoon (depending how thick it is!) into two bowls and add your toppings of choice!)

 

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Green Goddess Hummus

Auckland Nutritionist Larissa Beeby's Green Goddess Hummus

All the greens!

Ingredients

  • 2 x cans of chickpeas, rinsed
  • 3 cubes of frozen IQF spinach (you can most definitely use fresh spinach, especially if its in season, just wash and add two handfuls.  I made this at the end of the grocery week so this is all that was left in our house!  On a side note, frozen spinach is one of my favourite freezer staples, its cheap all year round and great for smoothies, or adding to curries, stir fries or slow cooker meals)
  • 4 tsp tahini
  • 2 garlic cloves, crushed
  • 1 tsp crushed sea salt
  • Black pepper, to taste
  • 6 tbsp quality extra virgin olive oil (plus extra for drizzling)
  • 3½ tbsp freshly squeezed lemon juice
  • 2 tsp cumin

Method

  1. Rinse the chickpeas in cold water and tip into the food processor or blender.
  2. Add the spinach, tahini, crushed garlic, cumin, pepper, salt, lemon juice and seven tablespoons of the reserved liquid from the cans. Turn on the food processor and slowly pour in the oil while it runs.
  3. When the mixture is fully combined and smooth, tip it into a serving dish.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

What does 100 calories look like?

In my everyday life I choose not too count calories and in most cases that is what I prescribe my clients too. (obviously there are some exceptions due to medical reasons, an athlete, competing…)  However  I don’t believe in following strict rules or numbers.  I believe life is for living and not calorie counting, weighing your foods and restricting your social life.  For me along with the majority of my clients, it is about making sustainable changes you can keep up all year long and not about ‘dieting’ and restricting to drop a few kilos.  And for a lot of people calorie counting leads to unhealthy habits, and here is why:

100 calories

1/4 cup raisins Vs 3 cups fresh strawberries

1 cup of blueberries Vs 2 capsicums

1 fun sized mars bar Vs 3 cups of air popped corn

200 calories

2 Tbsp peanut butter Vs 1 head brocolli

1 small can tuna Vs 2 cups fresh grapes

250 calories

1 mars bar Vs 4 fresh apples

70g pineapple lumps Vs 1700g celery

 

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Kombucha

 

NZ Registered Nutritionist Larissa Beeby's Homemade Kombucha Recipe

Homemade Kombucha

Ingredients

  • 1/2 cup white sugar
  • 4 organic tea bags (black & green)
  • 1 cup of kombucha (either from a previous batch or store brought organic, and unflavoured)
  • 1 scoby

Method

  1. Place 1.75L of water in a pot and bring to the boil.  Remove from the heat and add the sugar.  Stir to dissolve.
  2. Pop in the teabags and leave to steep for around 15 minutes.
  3. Meanwhile sterilise a large glass jar or ceramic bowl with boiling water.
  4. Remove the teabags and pour into the jar/bowl.
  5. Leave to cool to its lukewarm.
  6. Add the kombucha and scoby.
  7. Cover with a clean cheesecloth or teatowel and leave to sit at room temperature for 7-10 days.  ( In winter pop on top of the fridge!)
  8. After 7 days taste the kombucha.  You are after a good balance between sweet and sour with a little fizz.
  9. At this point you can leave to ferment for longer, add som fresh fruit or spice to flavour or bottle it as is.
  10. Remember to remove the scoby with clean hands.  You will now have two as a ‘baby’ would have formed on your original.  You can gift this to a friend!
  11. To preserve the scoby pop it into a glass container with some kombucha.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Kefir

Kefir is a fermented drinking yoghurt which is packed full of healthy yeast and bacteria which is great for your gut health.  Funnily enough kefir actually means ‘feel good’ in Turkish.  It was traditionally made with sheep, cow or goats milk however you can also make non-dairy versions using coconut or nut milk.  All you need is the milk, the kefir grains which can be found out most health stores.  ( I got mine from Ceres Organics), and to be patient for 12-48hours!

Its great on its own, on muesli or in smoothies.

Ingredients

  • 1-2 Tbsp kefir grains
  • 1 cup of milk of your choice

Method

  1. Pop the kefir grains into a glass jar then add the milk.
  2. Cover the jar with a clean cheesecloth and secure with an elastic band/string.
  3. Place in a warm spot for 12-48 hours depending on how strong you like the flavour and how thick you like it.
  4. When its ready, simply strain the grains and use in your next batch or store in the fridge for up to one week.

Enjoy!

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist