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Clean Recipe: Roasted Pumpkin and Sweet Potato w/ Quinoa

Now this recipe is my absolute favorite! Perfect all year round and full of flavour!

As many of you know already, I am an university student, therefore I need my meals to be easy and inexpensive. An old friend of mine showed me this meal about a year ago and I have never looked back. It ticks all the boxes and tantalizes my taste buds in a way only my favorite treats do!

With just a handful of healthy, wholefood ingredients, this dish certainly won’t burn a hole in your pocket.

Ingredients:

This dish should serve 2, or 1 with leftovers for lunch the next day :)

(remember to always buy organic when possible!!) 

- 1/2 butternut pumpkin

- 2-3 sweet potatoes (2 if large, 3 if smaller. You should have roughly the same amount of potato as pumpkin)

- 1 1/2 cup of white quinoa

- Extra virgin olive oil

- Dried basil

- Dried oregano

Yep, that’s it!

Directions:

1. Preheat the oven to 190°C.

2. Wash and peel the veges. Cut the pumpkin and sweet potato into cubes.

3. Place in a lined baking tray, sprinkle with basil and oregano, than roast for 45 minutes (or until golden brown) turning the veges a couple of times. 

4. Boil quinoa in pot of cold water. The ratio I use is 1:2 (2 being cups of water). Once all water has been absorbed, rinse in apple cider vinegar (or just water If that’s all you have) and drain. 

5. Combine the cooked quinoa with the roasted veges and drizzle with olive oil. 

Voilà!

These are my favourite flavours combined but feel free to add in other veges and herbs to taste.

Enjoy!

J.Ox

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Clean Recipe: The Mighty Healthy Minestrone

Who doesn’t love Minestrone?! 

Quick, easy and incredibly good for you If made the right way.

As many of you will know, I like to keep my recipes super clean, super healthy and super easy! Simplicity is the key in my opinion; who has time for all those fancy-schmancy extra complex dishes that the wealthy nutrition foodies brag about. As a university student, my recipes need to be easy, nutritious, clean and not break the bank! And believe me; it’s completely doable!  

Here is my super clean, super yummy recipe for a mighty healthy minestrone!

Ingredients:

(remember to always get organic when possible!)

3 tbs of extra virgin olive oil

1 x brown onion

2 x cans of organic chopped/diced tomatoes

1 tsp of organic minced garlic

1/2 x zucchini chopped

1/2 cup of fresh basil leaves

2 cups of frozen peas

3 x carrots chopped

300g of Olive Green Organics Amaranth & Rice Penne*

*This stuff is amazing! 100% certified organic, gluten free, cholesterol free, high in protein & vitamins, and no added starches. Not too mention it tastes exactly like ordinary penne, minus all that nasty stuff! Available at IGA and many organic food stores (as far as a I know!). 

This what it looks like (always easier when you know what you’re looking for!)

Directions:

1. Heat the chopped onion in the olive oil until soft and cook penne in boiling unsalted water (follow instructions on packet). 

2. Add the 2 cans of chopped tomatoes, zucchini, carrots and frozen peas to pot; cover and let boil.

3. Add basil and penne once cooked. 

4. Mix in, let simmer for a couple of minutes and serve. 

And voilà! How simple is that? Not too mention ridiculously yummy and kind to your insides.

Try it out and let me know what you think!

PS Feel free to add any other fresh vegetables that take your fancy, these are jut my favourites, as I like to keep my ingredients to a minimum and make clean, healthy recipes as simple and achievable as possible!

Jessica x

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Jessica’s Cardio Workout

image

Cardio is great for the body and the mind.

I always feel sluggish If I don’t do at least one 10 minute sprint interval set a day. It’s an amazing way to kick start your energy and mood in the morning.

Yes, for those of you who don’t love to run, it will be hard at first. But the more you keep at it, the easier it gets, and the more you enjoy it. There is nothing quite like that sense of achievement when you conquer a high intensity 2 minute sprint even when the burn in your thighs was telling you that you couldn’t. Tip: If your body can’t physically do something, it won’t. Our bodies are spectacular machines that can achieve incredible feats; it is our minds telling us that it can’t. Don’t give in to it’s pesky manipulation. 

According to www.exercise.about.com, the benefits of cardio include (but are not limited to):

  • Weight loss
  • Stronger heart and lungs
  • Increased bone density
  • Reduced stress
  • Reduced risk of heart disease and some types of cancer
  • Temporary relief from depression and anxiety
  • More confidence about how you feel and how you look
  • Better sleep
  • More energy

http://exercise.about.com/od/cardioworkouts/a/cardio_exercise.htm

Pretty good, hey?

Here is my cardio workout:

Start on the treadmill to warm up with an incline of 0.

1 minute: Level 6 (brisk walk)

4 minutes: Level 11 

1 minute: Level 12

1 minute: Level 13

1 minute: Level 14

1 minute: Level 15

1 minute: Level 16

Cool down. 

Total time: 10 minutes  Total distance: 2km

Now I move onto the cross trainer.

10 minutes: Level 8-12

Total time: 10 minutes  Total distance: approx 2km

Back to the treadmill for some interval training!

1 minute: Level 6

1 minute: Level 11

1 minute: Level 16

1 minute: Level 10

2 minutes: Level 6

1 minute: Level 10

1 minute: Level 16

1 minute: Level 10

2 minutes: Level 6

1 minute: Level 10

1 minute: Level 16

1 minute: Level 10

2 minutes: Level 6

1 minute: Level 10

1 minute: Level 16

1 minute: Level 10

2 minutes: Level 6

1 minute: Level 10

1 minute: Level 16

Cool down.

Total time: 23 minutes  Total distance: approx 3km

I give myself a chance to regroup, but for no longer than 2 minutes! Then I move onto high incline running. (Warning: this one can be tough!)

I put my incline at somewhere between 8-10.

1 minute: Level 6

1 minute: Level 9

2 minutes: Level 6

1 minute: Level 9

2 minutes: Level 6

1 minute: Level 9

2 minutes: Level 6

1 minute: Level 9

2 minutes: Level 6

1 minute: Level 9

1 minute: Level 6

Cool down.

Total time: 15 minutes   Total distance: approx 2km

To finish it off I like do a relaxing walk at level 6 on an incline of 0, followed by light stretching.

This workout makes me feel amazing, and believe it or not, I always feel like I could go longer and harder. The rush of running is certainly addictive! 

Of coarse, this routine works for me, but this won’t be the case for everyone. Tweak it to find what suits you! You can go at lower levels than the ones I described, but remember, stick to the times and don’t go too easy on yourself! It’s a great mental achievement to prove wrong the part of your brain telling you that you can’t do it!

For my weekly workout schedule, click here.

Let me know how you found this workout. Did you enjoy it? Or do you think it may need some peronalised tweaking?

Jessica x

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Body Detox: Dry Brushing

I cannot rave about dry brushing enough; it has truly changed my life!

This simple technique to detoxify the body is practised daily by many, but goes unheard of to so many others. Until a few weeks ago, I was one of those people. 

It all started when I went to try on bikinis at a store. We all know that the lights in those change rooms are scandalously deceiving, but I found myself rather baffled as to why my bum wasn’t looking as perky as I thought it should be. Sure, it was not big, but it wasn’t smooth and it sagged a little more than I would care to admit. I was baffled and frustrated. How could this be? I exercise nearly everyday and eat a clean, nutritious diet. So I did what I always do; some in-depth research. 

And what did I find? Dry Brushing!

This bizarre but incredibly simple and effective treatment helps to detoxify the skin and also stimulates the other methods of detoxification due to its internal massage.

Dry brushing simply uses a soft, dry brush to gently brush the skin. 

It removes dead skin cells, improves the circulation of blood and lymph, and enhances detoxification through the skin. Dry brushing is also thought to have a calming effect.

According to http://www.naturaltherapypages.com.au, the benefits of dry brushing include: 

  • removes cellulite
  • cleanses the lymphatic system
  • removes dead skin layers
  • strengthens the immune system
  • stimulates the hormones and oil-producing glands
  • tightens the skin, preventing premature ageing
  • tones the muscles
  • stimulates circulation
  • improves the function of the nervous system
  • helps digestion
  • fat deposits are better distributed
  • unplugs the pores in the skin
  • increases the skin’s ability to absorb nutrients
  • increases cell renewal

I know right! Amazing! Why is the beauty world not going crazy over this? My guess is it’s too easy and requires only a $14.95 brush. No big profit there for the major companies!

How to Dry Brush:

"To dry brush the skin, you will need a soft, natural fibre brush with a long handle, so that you are able to reach all areas of your body. A loofah sponge or rough towel can also be used. Do not use synthetic fibre brushes as these may be too rough for your skin.

When dry brushing, always do so before bathing or showering. You can brush from head to toe or toe to head, as long as the entire body is brushed. Use long, sweeping strokes that start from the bottom of your feet upwards, from the hands towards the shoulders, and upward on the torso in order to help lymph fluid drain back towards the heart. Be aware that stroking away from the heart puts extra pressure on the valves within the veins and lymph vessels and can cause ruptured vessels and varicose veins.

When brushing, use lighter pressure in areas where the skin is thinner and heavier pressure where it is thicker. Perform the brushing once a day, preferably first thing in the morning. A thorough brushing should take about 15 minutes to complete but any amount of time you spend on it will be of benefit. If you are feeling unwell, you can brush twice a day. Dry brush areas of cellulite for 5 to 10 minutes twice a day to help it dissolve. To see results, you will need to do so consistently for at least five months.

Do not brush sensitive areas or where the skin is broken. Once you have finished the brushing, take your shower as normal and finish with three hot and cold cycles – turning the shower on as hot as you can handle for several seconds, and then as cold as you can handle it. This further invigorates the skin and stimulates blood circulation.”

http://www.naturaltherapypages.com.au/article/dry_brushing

The most important thing to remember is to brush towards the heart! So above the chest brush down, below the chest brush up! Too easy!

I like to dry brush straight after the gym in the mornings. It is very calming and allows me to wash off all the dead skin afterwards in the shower.

You will see and feel the benefits of dry brushing almost overnight!

Have you tried dry brushing? What was your experience?

Jessica x

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