Hannah Travels | Kenya

Its been nearly two weeks since I got back from Kenya, yet it feels like another world away. The culture was unlike anything I've ever experienced before, the people were so welcoming and the landscapes were incredible... it is without a doubt a trip I will never forget.

My travels in Kenya split up nicely into three main sections; the Masai Mara National Park safari, my volunteer placement at Gihon Women's Education Centre, and Christmas in Muranga. So, rather than create one massive post about the entire trip, I've decided to make three smaller posts about my experiences.

The blog posts will all be up shortly but, for now, you can check out my travels over on Instagram.

Han xx

Update: Han attempts blogging #2

It's been ages since I last posted on here, and I'm so ready to start creating content again.

Having very nearly finished Term 1 of my second year at Exeter uni, I have some exciting travel plans coming up soon and later on in 2017.

 Exactly a week today, I will be flying to Kenya for 17 days to volunteer with IVHQ's Women's Education Project. During this project, I will work closely with centres in Nairobi which support women and their families who are affected by HIV and AIDs. These centres offer counselling, guidance and childcare and their main aim is to empower women through income-generating projects, education and skill-training. 

Whilst I'm not entirely sure what to expect from the project, I'm so excited for this eye-opening opportunity and the chance to spend Christmas with a Kenyan community. 

If you're interested in finding out more, I'll be documenting my everyday adventures over on Instagram and hope to write up a series of blog posts about the experience once I get back.

Hannah xx

Baked Oats #1 | Carrot Cake

I'm completely oat obsessed. Obsessed to the point that waking up early to experiment with porridge has become a daily ritual and more often than not prioritises a lie-in. After craving carrot cake one morning (I hope I'm not the only one?), I decided to combine my cravings and lust for porridge and this fine creation was born.

You will need:

1 cup of oats
1 cup of almond milk (or enough to completely cover the oats)
1 small grated carrot
1/2 grated apple
1 banana (1/2 mashed into mixture, 1/2 for decoration)
2 tbsp Linwoods Milled Organic Flaxseed
3 tsps cinnamon
1 tsp nutmeg
1 handful of chopped walnuts
1 tbsp ground almonds

Method:

1) Preheat the oven to 180C/gas mark 4
2) Mix all the ingredients together in a bowl, leaving out half the banana for decoration
3) Pour into a baking dish and pop into the oven for 15-20 minutes (or until the top looks golden)
4) Decorate with the leftover banana and add a few extra walnuts.

My recipe is featured on the Linwoods website along with lots of other healthy recipes - check it out here.
Enjoy!

Be:Fit London 2015

As you may know if you follow me on Instagram, the lovely people over at Linwoods very kindly sent me a pair of tickets to Be:Fit London 2015 last weekend. After getting into fitness and nutrition over the past few months, my fellow health foodie (Lily) and I jumped at the opportunity to go.

Eager for nutrition tips and fitness motivation, we hopped on the train with our porridge pre-prepared in neon tupperware (why follow the crowd when you can flaunt your breakfast in style?) and made our way to Islington. As soon as we got there, we were handed goodie bags and went to browse the stalls. The venue was packed with health food and activewear brands and, much to our delights, everything was discounted!

Among the brands was Wyldsson. As we went on the last day of Be:Fit (Sunday 3rd), they were offering all of their products for £5. This meant MASSIVE reductions compared with their usual prices, so Lil and I decided to split a box with 10 of their trail mixes between us. My only regret is not buying one of their nut butters - mmm they were so good!

Another of my favourite brands is Pulsin and, to my luck, they also had a stand with discounted products. Having done my research prior to the event, I was keen to try out their pea protein powder. If you're interested in taking supplements, pea protein is an amazing, natural way to up your protein intake without consuming the fat and cholesterol in most whey powders (I'll be posting more on this at a later date!).

My favourite part of the day had to be the yoga class in the Reebok Fitness Studio with Leah Kim, Nike's Global Yoga Ambassador. I love my yoga, but I've never done a class as intense as this or pushed myself to hold poses for long lengths of time before. After an hour and a half, I came out of the class feeling inspired to work on my yoga and to dedicate more time to improving my core and flexibility (two things that will probably come in handy for my Grade 8 ballet in a few weeks!).

So, thank you Linwoods - it was so lovely to meet you and I will definitely be buying some more flaxseed soon! I had the most amazing day gaining insight into the health and fitness industry, meeting like minded people and, of course, trying out lots of new foods. Despite having really sore arms from carrying around bags full of goodies all day, a steward insisted we took another bag on the way out as they had to get rid of them all. I'm now stocked up on health-foods for a veeeryy long time - Bring on Be:Fit London 2016!

Overnight Oats #1 | Layered Peanut Butter & Cacao

“I GOT TO THINKING ABOUT RELATIONSHIPS AND PARTIAL LOBOTOMIES. TWO SEEMINGLY DIFFERENT IDEAS THAT MIGHT JUST BE PERFECT TOGETHER - LIKE CHOCOLATE AND PEANUT BUTTER.” - CARRIE BRADSHAW

you will need:

for the cacao porridge:

• 1 heaped tsp cacao powder 
• 2 tsp flaxseed
• 1 cup of oats
• 3 medjool dates
• water or almond milk 

FOR THE PB PORRIdGE:

• 1-2 tbsp peanut butter
• 1 cup of oats
• 2 tsp chia seeds
• water or almond milk 

Method:

1. Roughly chop the dates and place into a bowl with the rest of the dry cacao porridge mixture.  
2. Cover the mixture with water/milk. I used water this time, but usually I'd use almond milk to make the taste porridge sweeter and creamier.
3. In a separate bowl, combine the peanut butter porridge mixture and cover with water/milk.
4. Leave both bowls in the fridge overnight or for 6/7 hours if you're craving overnight oats (I've been there).
5. Once the oats have soaked, alternatively layer 2-3 tbsp of each mixture into a glass jar.
6. Top with fruit/nuts/seeds and enjoy the wonder that is peanut butter and chocolate.

How to: supercharge your food

The term 'superfood powders' was alien to me a few months ago. Now, I just can't get enough of them. Whilst several people suggest that 'superfoods' are merely a marketing term and don't really pack the nutritional punch they claim to, the products below are foods that I genuinely feel have supercharged my diet and leave me feeling more and more energized throughout the day. 

I'm a firm believer that counting nutrients and not calories is the healthiest and most efficient way to maintain a nutritious, balanced diet. This is why superfood powders appeal to me so much. They're nutrient dense, energizing and an amazing way to cram in extra nourishment without a number in sight.

SPIRULINA

Okay, so this is a slightly odd one. First and foremost, Spirulina has amazing colour. This richly pigmented blue/green micro-algae is renowned for its abundance of protein, calcium, chlorophyll and a whole host of minerals and B vitamins too. Admittedly, Spirulina does have a rather acquired taste (it is an algae after all). However, when mixed into smoothies or juices, the algae taste isn't noticeable and you've got yourself one nutrient dense beverage.

why eat spirulina?

• 65% protein and amino acid content (ideal for vegans as an amazing natural source of protein)
• Higher calcium content than milk
• Anti-inflammatory
• Immune boosting
• Great source of iron (an ideal supplement for those with anemia too)

USE sparingly IN:

• Juices, smoothies and dips

Flaxseed

Flaxseed, otherwise known as Linseed, is a versatile, nutrient packed seed that you can eat with almost anything. Plus, it doesn't have the same wacky taste that Spirulina does.

why eat flaxseed?

• Great source of Omega-3, iron, protein, calcium and magnesium
• Incorporating flaxseed into your daily diet can decrease cholesterol and triglyceride levels by up to  65%. 
• Rich in soluble fibre meaning that the body can easily digest it.
• High in antioxidants
• Blood sugar stabiliser (good for lessening the effects of diabetes)

USE (1 tbsp) IN:

• Porridge
• Smoothies
• Nice-cream
• Salads
• Baking (add 2 tbsp into cake/biscuit mixture)

Cacao

Cacao is chocolate in its rawest form and is thought to be the most antioxidant-rich food in the world. It's also my all-time favourite superfood AND the perfect excuse to eat chocolate for breakfast. Whilst it tastes similar to its more refined self, cacao is more nutrient dense and has no additional artificial components.

why eat cacao?

• Contains over 300 important compounds including magnesium, phosphorus, iron, zinc, protein and healthy fats.
• As Cacao is comprised of the chemicals phenylethylamine (PEA) and anandamide (an endorphin), it can act as a mood booster and increase focus and concentration.
• Blocks oxidation of LDL cholesterol (essentially improving circulation and minimizing risk of heart disease)
• The perfect excuse to eat chocolate all day, every day.

USE (1-2 tbsp) IN:

• Porridge
• Smoothies
• Nice-cream 
• A more nutritious hot chocolate alternative 
• Ingredient for wholesome, chocolatey treats
• Baking

chia seeds

Chia seeds grow from Salvia Hispanica, a plant that forms part of the Mint family. 'Chia', being the ancient Mayan term for 'strength', explains why these seeds are renowned for the sustainable energy they provide.

why eat chia seeds?

• Despite being tiny, these seeds are full of nutrients and are a great, natural way to maintain energy levels.
• Rich in protein, fibre and antioxidants
• Improve metabolic health
• High in Omega-3 and calcium 

USE (1 tbsp) IN:

• Porridge
• Chia pudding
• Smoothies
• Nice-cream
• Baking 

This is just a small selection of the multitude of superfood powders out there. I'm so ready to try some more - Maca, Chlorella and Acai powder are next on my list! Are there any superfood powders you'd like to try?

P.s. Here are a few useful websites if you're interested in incorporating superfoods into your diet:

Organic Burst

Linwoods

Naturya

Sevenhills Organics

3 Quick and Easy Breakfast Ideas

If you follow my Instagram, you'll know that I'm a little obsessed with breakfast. Every time I make breakfast, this massive urge to grab my phone and photograph my food comes over me. Seeing as I can't seem to shake this compulsion, smoothie bowls, nana-cream and relentless oaty goodness continually (and will continue to) find their way onto my Instagram feed. 

With plentiful photos of my brekkie on-board, I thought I'd share a few of my super quick recipes...

Blueberry Nana-cream

 

For the nana-cream:

- 2 chopped frozen bananas

- 1 cup frozen blueberries

- a splash of almond milk

Toppings (optional):

- Berries/nuts/seeds

(I used chia seeds, pecans, pumpkin seeds, blackberries, granola and coconut)

Whilst this one is probably better suited to warmer weather, sometimes you just have to say yes to ice cream for breakfast. Blitz up the berries, bananas and almond milk (or use milk/water if you'd prefer) and you're done!

Throw-in-everything porridge

For the porridge:

- 1 cup of oats 

- 1/2 cup of Almond milk/coconut water/ still water

Toppings (optional):

- Berries/nuts/seeds/ nut butters/anything else you wish to throw in!

(I used blueberries, strawberries, chia seeds, almond butter, pumpkin seeds and coconut)

I never used to like porridge. I thought it was boring, bland and much preferred spooning Nutella onto toast. However, over the past few months, I've become a little oatmeal obsessed and love filling up on big bowls of wholesome oaty deliciousness. 

Pop the oats and almond milk/water into the microwave for 2 minutes. Then throw in a mix of anything from berries, nut butters and seeds to jam, honey and granola pieces (or anything else oatmeal worthy). 

Mixed Berry Smoothie Bowl

(I am in love with the colour of this)

For the smoothie:

- 1/2 chopped frozen banana

- Mixed berries

- 1/2 cup water
- 1 tsp spirulina and flaxseed

Toppings (optional):

- Berries/nuts/seeds/granola

(I used pecans, pumpkin seeds, coconut, chia seeds and granola)

Smoothies will always be a love of mine. They're perfect for snacking too. 

Blend the water, frozen banana and mixed berries together and add toppings. 

I hope you enjoy these recipes - let me know if you try them out!