Mango and Coconut Bircher Muesli – Easy Healthy Breakfasts

Mango and Coconut Bircher Muesli

Mango and Coconut Bircher Muesli

Very easy breakfast that can be prepared the night before. I love this as you can pretty much use any combination of fruit, nuts and seeds so use what you have in your cupboards. 

As well as being a good source of dietary fibre, oats contain slow release complex carbohydrates which will keep you full until lunch time.

“Oats, via their high fiber content, are known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream” (1)

Ingredients

  • 50g gluten free rolled porridge oats (uncooked)
  • 10g linseed
  • 15g pumpkin seeds
  • 2 teaspoons chia seeds
  • 10g coconut chips
  • 100 coconut milk
  • 120g full fat yoghurt
  • 1 mango (peeled) and cut into small cubes
  • 1 teaspoon of honey (optional)

Topping

  • Mango cubes and extra coconut chips

Method

    1. Peel your mango and cut into small cubes. Set aside about a third to top your bircher in the morning.
    2. Mix together oats, linseed, pumpkin seeds, chia seeds, coconut chips, mango, yoghurt and milk and honey if you’re using. Put in a container with a lid or cover your bowl with clingfilm and pop into the fridge overnight (or minimum of 3 hours).
    3. Remove from fridge and top with saved mango and extra coconut chips.
K&H Tip

This is so versatile – you can add any fruit combinations.

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Health & Wellness – What are Yoga Asanas? #1 Sirshasana, the headstand

“Yoga asanas are a posture in which a practitioner sits. In the Yoga Sutras, Patanjali defines “asana” as “to be seated in a position that is firm, but relaxed”. Patanjali mentions the ability to sit for extended periods as one of the eight limbs of his system, known as ashtanga yoga.”

There are 12 Yoga Asanas, or poses, that are practiced and each one is shown to help alleviate certain ailments, such as stress, back pain, depression, core strength disfunction and digestion (to name a few). In this, the first of 12 articles, we visit the headstand or Sirshasana…

Yoga Asanas 1 – The Headstand (Sirshasana)

what-are-yoga-asanas-introducing-pose-1-sirshasana-the-headstand

Perhaps the most widely practiced of all Yoga poses – the headstand sounds basic enough, but there are several variations and adaptations that can be performed to focus on certain muscle groups and to build your core. A solid, stable headstand has been known as the “King of Asanas” because of its many benefits, the Headstand is the first of the 12 asanas and is considered by many to be a treatment for many ailments:

  • Enables you to slow down, breath and focus on the present.
  • Boost autonomic nervous function – for a stronger heart
  • Reversing gravity can take a load off of your heart and circulatory system
  • Improved upper and mid body strength
  • Improved core stability
This pose is not an advanced asana; but it does require a level of core strength and control, and like a lot of Yoga poses can cause damage if you rush into it. To begin with, try the Child’s Pose or the Dolphin and gradually progress to a full headstand.
Remember – before you start doing headstands, you must have strong arms, shoulders and back muscles to lift your head off the floor, you must be careful not put your full bodyweight onto your head as you can risk damaging your neck and back.
The 12 Yoga Asanas are listed below, and we will be writing a separate article on each one over the coming weeks.

  1. Headstand (Sirshasana)
  2. Shoulderstand (Sarvangasana)
  3. Plough (Halasana)
  4. Fish (Matsyasana)
  5. Sitting Forward bend (Paschimothanasana)
  6. Cobra (Bhujangasana)
  7. Locust (Shalabhasana)
  8. Bow (Dhanurasana)
  9. Spinal twist (Ardha Matsyendrasana)
  10. Crow (Kakasana) or Peacock (Mayurasana)
  11. Standing forward bend (Pada Hasthasana)
  12. Triangle (Trikonasana)
For more information on the health benefits of being upside down, I totally recommend you read “Gravity and Yoga: The benefits of being upside down” here. Beautiful photo is by Thao Le Hoang on Unsplash

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REVIEW ROUND UP – ROWING MACHINES UNDER £300 – LEVEL UP YOUR FITNESS AT HOME

best budget Rowing machines under £300Are you looking for Rowing machines under £300? Then my review round up is for you!

I love using rowing machines, they’re just super convenient. Not only do they give a great workout but you can quickly fold them up and slide them under the bed or store them in a cupboard when you’re done. Perfect if you live in a small apartment or in my case have no room thanks to the mountains of kids stuff filling every spare bit of storage space. For the ultimate exercise at home – the rowing machine has always been a solid go-to option as it offers a genuine full body workout.

Amazing for weight loss, boosting your stamina as well as toning and building muscles – the rowing machine is the perfect work out and makes the ideal compact substitute for a multi-gym. Rowing machines really get your heart and lungs pumping and will give you a great cardio-vascular workout that is super low impact (so they’re gentle on your joints and will not mess up your knees like jogging will).

Not only great for cardio, rowing machines will build muscle mass or to tone and you can do either simply by changing the resistance and intensity of your workout.

I thought I’d test and give my opinion on which I (and others) believe is the best affordable and compact rowing machines of 2018.

In addition to my reviews be sure to scroll down for the Top 10 reasons why you should add a rowing machine to your work out regimen.

 


So, which are the best rowing machines for under £300?


The Body Sculpter BR1000 Rowing Machine

The ideal introduction to rowing at home – this no-frills model was surprising easy to assemble and setup. One thing that struck me was how “naturalistic” it felt – it was just how I imagine rowing a boat would be and very much unlike the rope pull rowing machines you normally find in the gym. Don’t get me wrong this is a very cheap rowing machine and it shows in the build quality, however it does work and it is very compact so should easily fold up and disappear under most beds.

The only criticism, besides flimsy build, is the monitor – it’s a bit unreliable and it jumps occasionally loosing track of the number of strokes you’ve done. For the price of well under £100 though you can’t really complain!

Check out more reviews for the BR1000 over on Amazon

 

 


 

ROW X – We R Sports Premium Foldable Rowing Machine

Labelled as “premium” – this is one of  a sea of chinese brands making waves in the UK home exercise scene (no pun intended). A definite step up in specification from the BR1000 but at only £30 more – this rowing machine uses the rope pulley method which I actually prefer over the fixed hydraulic arms used on the cheaper model.

There was one major flaw with this rowing machine, it’s really unstable and the mid section flexes when you pull on it – to the point where it almost lifts the front of the machine off of the floor! It’s due to this that I cannot recommend this rower to anyone which is a shame as I really love the design and the LCD is great.

Check out more reviews for the ROWX here

 


 

V-fit Tornado Air Rower

This is the only rower in the budget range that uses air resistance, but it’s also the most expensive at £250!

The assembly was a painful process – there’s lots to put together, which may go some way to explain the comparatively low price point for an air resistance rower, but I got there in the end. I recommend getting a matt for this rower as based on other reviews it seems to have a tendency to slip slightly when in use. This rowing machine gave good resistance when in use and it also felt very stable (despite others saying it slips). It also folds up into a smaller foot print so requires less storage space than other pulley type rowers.

You’d have thought that with it’s higher price point, air resistance pulley system and overall better technology this rowing machine would win hands down – but it didn’t! Which leads me nicely on to my next review…

Read more independent reviews on the V-fit Tornado Air Rowing Machine here.

 


 

best budget Rowing machines under £300JLL® R200 Luxury Home rowing machine

The JLL R200 felt solid and very well-made. Assembly was pretty easy if you take your time and it’s a one person job.

The only very minor negatives are the max resistance isn’t as difficult as other rowing machines and it’s still pretty bulky when folded up, but that’s pretty standard for this kind of compact rowing machine. Just reading the positive reviews online will give you an idea of how great this rower is, especially at it’s current price point.

I actually love this rowing machine, the price has been reduced down to well under £200 on Amazon so recommend you grab a bargain. You will not find a better quality rowing machine for under £200.

 

 

I hope the above helps you on your search to find the best budget rowing machines for under £300 – if you have any suggestions please leave me a comment below.


 

Top 10 reasons why you should add a rowing machine to your work out regimen

Rowing machines are ideal for improving your overall health – they’re super low-impact, easy to use for all ages and make the perfect introduction to exercise. Rowing machines offer a genuine full body work out and are great for improving cardiovascular stamina and core strength and stability.
 

1 Rowing machines strengthen the upper body

Rowing machines are great for working out large muscle groups in the shoulders, upper and low back – this helps strengthen and condition large big groups like the rhomboids, trapezius and lats. This helps by improving your posture and will have a positive effect on reducing back pain. In addition to working out your back using a rowing machine will also provide a decent workout for your abs, pecs and biceps – which in combination really helps strengthen your core. You’ll also develop and tone your forearms – it’s a great exercise for strengthening your grip, which means it’s a great exercise if your into rock climbing or stability exercises and martial arts such as yoga and taekwondo.

2 Provide a great lower body workout

Rowing machines provide a solid lower body workout, the main leg muscles such as the quads, calves and glutes really feel the burn when on the rowing machine. Did you know lower body exercise actually burns calories at a faster rate? Which means that lower body exercise is the fastest way to lose weight – which is due to the lower body containing the largest muscles which do the most work overall. So don’t skip leg day if you want to burn calories! Strengthening your lower body will improve muscle tone and help you maintain excellent stability and flexibility. Also as it’s low impact you won’t have to worry about damaging your joints or injuring yourself.

3 It’s the ultimate low impact cardio exercise

I cant stress how important this is – high impact exercise is known to lead to premature joint ageing, you risk straining your back, damaging your knees, ankles twisted and bones cracked by running, jogging and the myriad of other high impact exercises that are out there. If you’re overweight or having existing joint problems the risks can outweigh the benefits. The rowing motion is natural, uses a good range of movement without over extending and puts minimal stress on the joints whilst giving a full body work out. Similar to exercise bikes seen at your local spin class. There is a risk of back strain on rowing machines but you can circumvent that risk by using the correct rowing form.

4 Convenient Aerobic exercise for all age groups

Partaking in regular aerobic exercise will give you a stronger immune system, you’ll lose weight and get a marked increase in your overall fitness and stamina. Not only that you’ll sleep and feel better too! As exercising on a rowing machine uses so many muscle groups your heart will have to pump harder to feed a steady stream of oxygen to keep them all working effectively.

5 It’s the easiest exercise to help you lose weight fast

As it’s an all-over work out that uses so many different muscle groups and offers a great aerobic exercise as well as being low impact it really does cover all the bases needed to lose weight. If you’re overweight, worried about damaging your joints or have weight related health concerns that are preventing you from exercising effectively it may well be worth taking a serious look into rowing machines. Rowing machines are also a great exercise for people with hyper-mobility disorders such as Ehlers Danlos as it’s low impact and doesn’t force you to over-extend your joints which might potentially damage them in the long run.

6 Increased stamina

Given what we’ve spoken about above, you’d expect a marked increase in stamina and overall fitness levels. The beauty of a rowing machine is it’s just so easy to use, regardless of your fitness levels – simply adjust the resistance levels or decrease the intensity of your workout and just increase your effort and resistance as your endurance level increases.

7 It’s affordable

As you’ve seen above, you can buy Rowing machines under £300 – that’s quality budget rowing machines that will offer you an effective full body work out day in day out. Of course you can easily spend several 1000’s on a top-of-the line rowing machine but it’s an easily accessible form of exercise for virtually all levels of budget.

8 Rowing machines are easy to use

Rowing machines are deceptively easy to use, but care has to be taken to ensure you use the correct form otherwise you may not be getting the full benefit of the exercise, or at worst you may hurt yourself in the long term. I’ve included a video below that demonstrates the correct technique needed.

9 Rowing machines are convenient

As demonstrated above, unlike a multi gym, weights bench or exercise bike – rowing machines can be stowed away inside a cupboard or folder down and placed under the bed (if they’re the hydraulic compact rowing machines). They’re usually really quick and easy to setup and you can use them whilst watching your favourite TV show!

10 They’re good for your heart

I’ve saved the best for last – using rowing machines raises your heart rate and provides an excellent overall aerobic workout. It is known that you should be doing at least 150 minutes of medium intensity exercise per week as a minimum – rowing machines enable you to achieve that level of exercise in just 3 x 20 minute high intensity sessions (1). As the rowing machine works out almost all of the biggest muscle groups in your body your heart and lungs need to work harder to supply enough oxygen to feed this big muscles – which leads to a stronger healthier heart in the long term.

The post REVIEW ROUND UP – ROWING MACHINES UNDER £300 – LEVEL UP YOUR FITNESS AT HOME appeared first on Kale and Hearty Kitchen.

REVIEW ROUND UP – ROWING MACHINES UNDER £300 – LEVEL UP YOUR FITNESS AT HOME

best budget Rowing machines under £300Are you looking for Rowing machines under £300? My review round up is for you!

I love using rowing machines, they’re just super convenient. Not only do they give a great workout but you can quickly fold them up and slide them under the bed or store them in a cupboard when you’re done. Perfect if you live in a small apartment or in my case have no room thanks to the mountains of kids stuff filling every spare bit of storage space. For the ultimate exercise at home – the rowing machine has always been a solid go-to option as it offers a genuine full body workout.

Amazing for weight loss, boosting your stamina as well as toning and building muscles – the rowing machine is the perfect work out and makes the ideal compact substitute for a multi-gym. Rowing machines really get your heart and lungs pumping and will give you a great cardio-vascular workout that is super low impact (so they’re gentle on your joints and will not mess up your knees like jogging will).

Not only great for cardio, rowing machines will build muscle mass or to tone and you can do either simply by changing the resistance and intensity of your workout.

I thought I’d test and give my opinion on which I (and others) believe is the best affordable and compact rowing machines of 2018.


So, which are the best rowing machines for under £300?


The Body Sculpter BR1000 Rowing Machine

The ideal introduction to rowing at home – this no-frills model was surprising easy to assemble and setup. One thing that struck me was how “naturalistic” it felt – it was just how I imagine rowing a boat would be and very much unlike the rope pull rowing machines you normally find in the gym. Don’t get me wrong this is a very cheap rowing machine and it shows in the build quality, however it does work and it is very compact so should easily fold up and disappear under most beds.

The only criticism, besides flimsy build, is the monitor – it’s a bit unreliable and it jumps occasionally loosing track of the number of strokes you’ve done. For the price of well under £100 though you can’t really complain!

Check out more reviews for the BR1000 over on Amazon

 

 


 

ROW X – We R Sports Premium Foldable Rowing Machine

Labelled as “premium” – this is one of  a sea of chinese brands making waves in the UK home exercise scene (no pun intended). A definite step up in specification from the BR1000 but at only £30 more – this rowing machine uses the rope pulley method which I actually prefer over the fixed hydraulic arms used on the cheaper model.

There was one major flaw with this rowing machine, it’s really unstable and the mid section flexes when you pull on it – to the point where it almost lifts the front of the machine off of the floor! It’s due to this that I cannot recommend this rower to anyone which is a shame as I really love the design and the LCD is great.

Check out more reviews for the ROWX here

 


 

V-fit Tornado Air Rower

This is the only rower in the budget range that uses air resistance, but it’s also the most expensive at £250!

The assembly was a painful process – there’s lots to put together, which may go some way to explain the comparatively low price point for an air resistance rower, but I got there in the end. I recommend getting a matt for this rower as based on other reviews it seems to have a tendency to slip slightly when in use. This rowing machine gave good resistance when in use and it also felt very stable (despite others saying it slips). It also folds up into a smaller foot print so requires less storage space than other pulley type rowers.

You’d have thought that with it’s higher price point, air resistance pulley system and overall better technology this rowing machine would win hands down – but it didn’t! Which leads me nicely on to my next review…

Read more independent reviews on the V-fit Tornado Air Rowing Machine here.

 


 

best budget Rowing machines under £300JLL® R200 Luxury Home rowing machine

The JLL R200 felt solid and very well-made. Assembly was pretty easy if you take your time and it’s a one person job.

The only very minor negatives are the max resistance isn’t as difficult as other rowing machines and it’s still pretty bulky when folded up, but that’s pretty standard for this kind of compact rowing machine. Just reading the positive reviews online will give you an idea of how great this rower is, especially at it’s current price point.

I actually love this rowing machine, the price has been reduced down to well under £200 on Amazon so recommend you grab a bargain. You will not find a better quality rowing machine for under £200.

 

 


 

I hope the above helps you on your search to find the best budget rowing machines for under £300 – if you have any suggestions please leave us a comment below.

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Roasted Tomato Soup – with a twist

roasted tomato soup

Roast Cherry Tomato Soup

roasted tomato soup

Lay your tomatoes cut side up.

Roasted tomato soup is a classic warming dish, perfect on a winters eve. This is a super quick and easy roasted tomato soup recipe – no need to peel and deseed millions of tomatoes.

“Tomatoes are a good source of calcium and iron. They also contain decent amounts of phosphorus, sulfur, and potassium. Tomatoes are rich in vitamin C and contain good amounts of vitamin B and vitamin A.” (1)

Ingredients

  • 800g Ripe cherry tomatoes
  • 400g tin of cherry tomatoes
  • 3 small carrots
  • 1 red onion
  • 3 cloves of garlic
  • 1 litre of vegetable or chicken stock
  • 2 tablespoons of tomato puree
  • 1.5 teaspoons of Balsamic vinegar
  • 1 teaspoon of mixed herbs
  • 1.5 tablespoons of olive oil
  • Salt and pepper
  • Cubed pancetta and pumpkin seeds to serve (optional)

Method

    1. Heat your oven to 160 degrees C/gas 3.
    2. Wash and slice your fresh cherry tomatoes in half and arrange in a roasting tin, cut side up. Peel your garlic cloves, squash with the palm of your hand and add to tin with the tomatoes.
    3. Drizzle with the olive oil, season with salt and pepper and roast in the oven for 45 minutes – 1 hour until they are soft and sticky.
    4. Meanwhile peel and chop your onion and carrots. Add a dash of olive oil to a large pan and cook the chopped veg on a medium heat until soft – about 15 minutes.
    5. Once soft, add the tin of cherry tomatoes and the tomato puree and cook for 10 minutes more.
    6. Remove roasted tomatoes from the oven when cooked and add to your pan – including the garlic.
    7. Stir well, pour in your stock, balsamic vinegar, mixed herbs and cover and simmer for 20-30 minutes.
    8. Remove from the heat and using a hand held stick blender blitz the soup until smooth.
    9. Season with salt and pepper and serve into bowls.
    10. We’ve topped our roasted tomato soup with fried pancetta cubes and pumpkin seeds.

Eat! This roasted tomato soup will keep in the fridge for a few days if you have any spare! Want some more healthy ideas for lunch? Click here.

K&H Tip

The antioxidant found in tomatoes is called Lycopene and is red in pigment. So choose the reddest tomatoes for the highest quantities of Lycopene!

 

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Black Forest Raw Chocolate

Black Forrest raw chocolate recipe

Black Forest Raw Chocolate

raw chocolate recipe

Cut into pieces and eat!

Looking for an easy-to-make healthy raw chocolate recipe?

Both dairy and refined sugar free – this delicious raw chocolate recipe is not only easy to make but it’s made with wholesome ingredients. Raw cacao is full of flavonoids which act as antioxidants which protect the body from ageing and disease caused by free radicals. The raw cacao used in this simple raw chocolate recipe contains up to four times the antioxidants of traditional cacao powder, and has the highest antioxidant value of all the natural foods in the world.

“Get Happy With Cacao : Some days you just need to find your bliss – cacao is one of the healthiest foods you can consume. Cacao contains the mood improver, anandamide – known as the bliss molecule, which creates a feeling of euphoria.”(1)

Ingredients

  • 70 g raw cacao butter
  • 50g cacao powder
  • 1-2 table spoons of honey
  • 2 table spoons of dried cherries
  • 1 teaspoon of blackcurrant powder (we use Arctic Power Berries)

Method

      1. Place a clean, dry bowl over a saucepan of boiling water. Make sure that the water does not touch the bottom of the bowl. The cacao butter should melt on its own without the pan needing to be on the heat but pop it on if you need to.
      2. Once melted, add your cacao powder and whisk until fully incorporated. Then add your honey to taste and mix well.
      3. Line a square cake tin with clingfilm and pour your chocolate into the tin. Give the tin a tap to knock out any air bubbles.
      4. Scatter your dried cherries evenly over the top.
      5. Pop into the fridge. After about 10 minutes remove tin from fridge and sprinkle with your berry powder. Put back into the fridge for at least 40 mins. The chocolate should have firmed up.
      6. Remove from fridge and lift out of the tin, transfer to a plate and cut into slices.
K&H Tip

Keep your raw chocolate in the fridge – that’s if you have any left!

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The below is from My Body and Soul Blog

Raw, powdered cacao is full of flavonoids, which act as natural antioxidants.

Antioxidants protect the body from ageing and disease caused by free radicals. Raw cacao contains up to four times the antioxidants of traditional cacao powder, and has the highest antioxidant value of all the natural foods in the world.

Scientists from Cornell University in the US recently discovered that raw cacao contains nearly twice the antioxidant content of red wine, and up to three times the antioxidant content of green tea.

The flavonoids in cacao can prevent fat-like substances in the bloodstream from oxidising and clogging the arteries, and cacao has also been found to help regulate blood pressure and reduce cholesterol while building the immune system.

The cacao bean is also rich in magnesium, an energy mineral and vital electrolyte, which is associated with calming the body’s nervous system.

The super-food is also a great source of sulfur which is associated with strong nails, shiny hair and a healthy liver and pancreas, and drinking a cup of hot cacao before meals can diminish your appetite by helping the body tune in to its natural appetite. According to Dr Gabriel Cousens, this is due to cacao’s mono-amine oxidase enzyme inhibitors (MAO inhibitors), which are associated with weight loss and maintenance.

However, can have too much of a good thing. Cacao is very powerful on the central nervous system and over-indulging can interfere with calcium retention. Don’t consume more than 40 grams (or four to six heaped teaspoons) of raw cacao a day, and like anything, enjoy in moderation. A healthy diet is a varied one.

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Kale and Hearty

A mutual love of healthy living, a passion for food and nutrition and a friendship spanning more than 20 years has brought us together to bring you the Kale and Hearty Kitche
We believe that nutrition is the key to your health
There are many preconceptions that eating healthily means boring, bland and being hungry. It’s not about depriving yourself of your favourite meals and treats – it’s about eating the same meals as normal but substituting the processed ingredients that are detrimental to your health and well being with natural and nourishing whole foods which fuel your body correctly for everyday life.

Here we share weekly recipes and ideas which are both simple and delicious, using only nutrient dense, high protein foods in the aim of energizing and nourishing the brain and body from the inside out. Our recipes promote the benefits of protein, essential fats, low carbohydrates, zero refined sugar and avoiding processed foods.

We hope you enjoy it!