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10 healthy habits to carry into the New Year

Most of us approach the New Year from the disenchanting stance of giving something up. Lots of things. Things that we like. As if the post-Christmas comedown wasn’t hard enough….

Instead, why not focus on the positive sentiment of starting something new? Habits take time to build but lots of small steps in the right direction equate to bigger, more positive changes over time. With that in mind, we’ve pulled together our top 10 healthy habits to carry into the New Year.

The best part? You don’t need to give up a single thing. Amen.

THE PSYCHOLOGY BEHIND GOAL SETTING

Less than 10% of us who set resolutions stick to them. Why? Because we’re unrealistic when it comes to goal setting. They say it takes up to 21 days to form a new habit but in actual fact it’s much longer. Try two months – or 66 days to be precise (according to studies). In other words, we significantly underestimate the time and effort it takes to make (or break) a habit.

The point being, change is slow – and it’s a process. It’s important not to judge ourselves harshly if we do slip up. So embrace the process, enjoy the journey and keep it real all the way.

HEALTHY HABITS TO START RIGHT NOW:

  1. Sign up to something new

 Whether it’s a reading club or Salsa dancing, a fun new activity will broaden your social group and give you the feel-good boost – and is proven to lower blood pressure and levels of depression too. Nourishment for mind, body and soul. 

  1. Move more

You don’t need to join a gym to get fit. Just get out there and get moving. Regular cardio, even low-impact walking, is still exercise. And it’s one of the single best things you can do to impact your physical and mental health for the better. Try to build in 20 minutes of this each day. 

  1. Drink more green tea 

Green tea is more than a caffeine-boost. It’s an antioxidant-rich, metabolic-enhancing elixir that could even protect against diseases such as cancer, Alzheimer’s and diabetes. Plus, it won’t give you the jittery side effects of one too many coffees. Drink up.

  1. Schedule 10 minutes of meditation or quiet time each day

Clear space to be alone, without distraction, for 10 minutes a day. It’s an opportunity to declutter the mind and destress, which will contribute to a more positive relationship with yourself and others. It’s one of the least selfish things you could do for yourself this year.

  1. Donate your time: volunteer 

Volunteering your time to others improves overall happiness and mental wellbeing. It can also enrich your sense of purpose in life. As little as an hour of your time each week for all that? Priceless.

  1. Surround yourself with positive people

Commit your time to people who lift your spirits and make you laugh – there are plenty of places we can go to find stress without our friends being one of them. It could be one of the most positive things you do for your health this year.

  1. Create a better sleep environment 

The quality of our sleep can affect our physical, emotional and mental health – so create the best sleep environment possible. Make your bedroom a technology free zone after 9pm. Invest in a mattress comforter or cosy throw. Make the bedroom (and sleep) your sanctity.

  1. Make just one healthier food replacement this year 

For example, replacing a sugary soft drink with a naturally sweet coconut water (check out our special offer in Waitrose) or confectionary chocolate for a Rebel Kitchen Mylk. Start small and build in more over time. The changes will soon add up.

  1. Drink water. Lots of it

The best advice never gets old. Make drinking more water the habit that sticks. It flushes out toxins, aids digestion, relieves fatigue and reduces headaches. Make sure you get your 2 litres a day.

  1. Keep it real 

Remember – don’t make your new habits absolute. Because it’s not about perfection. It’s about balance, loving yourself and striving towards a direction that fits in with your life. Here’s to 2017.

 


 

 

 

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Rebel’s Revitalising Ginger, Cucumber & Smoothie

Our guts could probably do with a bit of TLC after the festive overindulgence – this revitalising smoothie will help put the spring back in your step.

Healing properties in ginger help to soothe the digestive system, the fruit and veg are nutrient-dense, and the coconut water is loaded with antioxidants and electrolytes. The perfect combination to help reset your health. 

ingredients:

1 250ml Rebel Kitchen Raw Coconut water

½ cucumber

1 generous chunk of fresh ginger

1 ripe banana

2 large handfuls of fresh spinach

Ice cubes

Serves one.

method:

Add all ingredients to your blender. Blend for 1 minute or until the texture is a smooth consistency and the ice cubes have disintegrated.

Serve immediately and enjoy!

 

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Fudgy Mocha Squares

Our guest blogger this month is Lauren Hunter a.k.a @thewholesomehunter. Her Fudgy Mocha Squares offer a healthier alternative to a flapjack, subbing out refined sugar and butter for other ingredients, and the protein powder and complex carbs in the oats make this a tasty filling post-workout treat. Won’t last too long in your cupboard (you’ve been warned).

Ingredients: (makes 12 squares)

200g Porridge oats

500ml Rebel Coffee Mylk

2 Bananas, mashed

2tbsp Coconut oil

1tbsp Cacao powder

1tsp Bicarbonate of soda

70g Walnuts, chopped or broken up

2 heaped tsp Instant coffee dissolved in 1tbsp boiling water

50g Raisins or sultanas

50g Dark chocolate chips (we use raw chocolate)

1tsp Vanilla extract

40g Protein powder (we used Sun Warrior Raw Vegan Protein)

Method:

1. Preheat the oven to 180°C fan. Grease a 20cm x 20cm baking tin with coconut oil and line with baking parchment.

2. Add the oats and Mylk to a saucepan and bring to a simmer, stirring frequently until it reaches a sticky, porridge-like consistency.

3. Add all of the remaining ingredients and mix together – the coconut oil and chocolate chips should melt easily into the mixture.

4. Pour the mixture into the baking tray and bake for approximately 25 minutes until firm and slightly crispy on top but gooey and moist in the centre.

5. Leave it to sit for about 10 minutes before removing from the tin and cutting into squares. It’s best served hot, so either eat immediately or gently reheat in the oven later on. They’re still super tasty cold – make sure to store them in the fridge and eat within a few days.

Enjoy!

P.S Grab 50p off your Coffee Mylk in Tesco for the whole of October 😉

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Chai Panna Cotta with Caramelised Banana

In the words of Britain’s most famed 90s girl group, time to Spice up your life  – with Lauren Hunter’s (@wholesomehunter) Chai Panna Cotta. The combination of Chai Mylk with caramelised banana is the perfect Autumnal blend of sweet and warming spices. This recipe is really quick and easy to make too (which means more time spent eating). Winner.

Ingredients: (makes 3)

400ml Rebel Kitchen Chai Mylk

1.5tbsp Agar Flakes

1 Banana, sliced

50g Pecans

1tsp Cinnamon

1/2tsp Coconut oil

Coconut flakes

Method:

1. Heat the mylk in a saucepan over a medium heat until it begins to simmer.

2. Add the agar flakes and whisk in until it has all completely dissolved.

3. Strain it through a sieve to ensure a smooth texture once set. If the agar agar flakes collect in the sieve then they have not dissolved, so add them back in to the mylk and continue to heat and stir until barely any flakes get caught in the sieve. Then pour it into three 7.5cm-wide ramekins. Once the liquid has cooled, cover the ramekins with cling film and leave in the fridge to set for at least 3 hours.

4. Just before you’re ready to serve, melt the coconut oil in a frying pan. Add the sliced banana along with the pecans, coconut flakes and cinnamon. Sauté carefully to coat the ingredients in the cinnamon but avoid mashing up the banana too much. Remove from the heat once the bananas have become sticky and slightly browned.

5. Use a palette knife to go around the edges of each panna cotta before gently turning out onto a plate. Divide the banana, pecans and coconut between the 3 panna cotta and serve immediately.

Enjoy!

 

 

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Raw Key Lime Matcha Tart

Lauren Hunter a.k.a @thewholesomehunter has gone (almost entirely) green with this sweet, zingy raw tart. It’s refined-sugar free, subbing out egg whites for avocado and adding in our delicious Matcha Mylk to finish. Wow your mates with this one the next time they’re over.

And just see if you can stop at one slice…

Ingredients: (makes 1 tart)

For the base:

60g Desiccated coconut

200g Ground almonds

5tsp Ground ginger

3 tbsp Maple syrup

1tbsp Water

For the Matcha mousse filling:

1 Large avocado, chilled

1 Large chopped and frozen banana

2tbsp Maple syrup

Juice of 1 lime

150ml Rebel Matcha Mylk

For the topping:

Refined sugar-free chocolate sauce (we used Choc Shot) or 50g dark chocolate

Method:

1.Gently line a 20-cm wide circular baking tin with cling film, using enough for it to come over the sides of the tin so that the tart can be easily removed when it’s ready (we used a loose bottom tin; makes it easier to push the tart out when it’s ready).

2. In a bowl, mix together all of the ingredients for the base until it becomes sticky. Tip the mixture into the cling-filmed tin and push down to form an even base. Push the mixture upwards around the sides and mould to form a crust.

3. Place the base in the freezer for 30 minutes. Meanwhile start making the green mousse. Halve the avocado, remove the stone and scoop its flesh into a food processor. Add the other ingredients and blend until smooth.

4. Remove the base from the freezer and pour the filling inside the crust, using the back of a spoon to smooth it down. Return the tart to the freezer for at least 1 hour to set.

5. Remove from the freezer 15-20 minutes before serving to allow it to soften slightly and become more mousse-like.  Drizzle with Choc Shot, if using. If you’re melting dark chocolate instead, gently heat the dark chocolate in a glass bowl over a pan of simmering water. Leave it to cool slightly before drizzling it over.

Enjoy!