Posts In: Health and Wellbeing

All things health, fitness and wellness

Steph’s back with another super simple recipe you can make at home! And have we got a treat for you! These Nutella Stuffed Banana Nut Muffins are too nice to be naughty! Just 7 steps to create these gooey, soft and delicious sweet treats. Perfect comfort food, pop the kettle on and have one with a cup of tea, an ideal afternoon snack!

Ingredients

3 bananas, mashed

2 eggs, beaten

135g wholemeal self-raising flour

1/2 cup coconut oil (approx 4 tbsp) melted

135g plain flour

Approx 75ml buttermilk (or milk with a little squeeze of lemon juice in)

135g sugar of choice

1 level tsp baking powder 

1/2 tsp salt 

75g chopped hazelnuts

Nutella

Method

1. Add the mashed bananas, eggs and coconut oil to a bowl and mix well

2. Add the sugar and milk and mix to combine

3. Fold in the flours, baking soda and salt until combined. Then add the hazelnuts and fold in

4. Arrange your muffin cases into a muffin tin or onto a baking tray and spoon in 1 spoon of mixture to each – the cases should be half full

5. Take a spoonful of the Nutella and spoon it into each muffin case on top of the mixture already in there

6. Fill each muffin case with another spoon of cake mixture and make sure the Nutella is fully covered

7. Put in the oven on 180 degrees for 15minutes. Baking time varies so check that a skewer inserted comes out clean. But remember the Nutella is in the middle so don’t skewer too far in as you’ll just stick it into Nutella!

Enjoy!

You can follow Steph on Instagram for more recipes to inspire a healthy balanced lifestyle!

@eatingwellnotless

What’s your favourite sweet treat? Let us know in the comments below!

Want more delicious recipe’s to make at home?

Steph’s back with a healthy breakfast in just 3 steps!

We asked you answered! We asked what recipes you wanted to see more of from Steph, and healthy breakfast foods came out on top!

Breakfast literally means to break our fast of not eating overnight, and choosing a healthy breakfast which includes protein and healthy fats provides the energy you need to take on the rest of the day! Eating breakfast is also key to making sure our bodies receive the amount of vitamins and nutrients they need to stay healthy.

This recipe for Banana and Coconut Chia Pudding recipe ticks all the boxes!

Ingredients

2 ripe bananas

4 tbsp chia seeds

175ml coconut/almond milk

1/2 tsp vanilla essence

2 tsp maple syrup

1 tbsp maca powder (optional)

Nudie coconut chips (choose your favourite flavour)

Cacao nibs

Blueberries

Peanut butter

Method

1. Mash the bananas in a bowl.

2. Add the chia seeds, maca powder, vanilla essence, maple syrup and mix thoroughly. Pop into the fridge overnight (or leave for an hour or so).

3. After leaving to rest, the chia seeds will of expanded, and you’ll have a pudding like texture. Serve into bowls and top with the coconut chips, blueberries, cacao nibs and peanut butter.

Enjoy!

Did you know?

Chia Seeds are a great source of plant based protein, ALA omega 3 and fibre, so a great morning boost! Soaking them overnight is thought to maximise there their benefits and make them more gentle on the stomach and easier to digest.

Want more healthy recipe inspiration? You can follow Steph on Instagram at

@eatingwellnotless

Perfect your morning routine!

Healthy breakfast sorted? Perfect your morning routine with a rise and shine yoga flow! Wake up with the body with some gentle movement and feel ready to tackle the day ahead. Check out some of our online flows perfect for first thing in the morning.

Feeling inspired?

Now you’ve mastered breakfast why not try these simple recipes? We’ve got a mood boosting lunch, and a drink to rehydrate you with this refreshing twist on green tea..

What’s your favourite breakfast treat? Let us know in the comments below!

With a turn in the weather we say goodbye to the sunny blue skies and welcome back the grey clouds and rain, but hopefully not for too long! So if you don’t fancy getting waterproofed up for a walk out this week. We are compiling some boredom busting indoor activities to keep you busy!

Learn Something NEW!

Who said staying indoors has to be unproductive? With access to literally anything and everything now online, its the perfect time to bury your head in one of those undiscovered passions or hobbies you’ve always wanted to try!

Study a new course/skill online

Use the time to jazz up your CV by learning a new skill or gaining a new qualification! With access to free course through universities such as Open University, it’s never been a better opportunity to further your knowledge in something that interests you. You can check out their list of free courses HERE. Also you can check out online tutorials via YouTube for all kinds of ideas!

Get creative!

Painting, sewing, baking, decorating, making, creating. Keep your hands and your mind busy with some arts and crafts! A great way to practice mindfulness too as you immerse yourself in something that requires your complete focus.

Our yogi Alicia has been getting creative with her decorating skills!
Rachael has been enjoying baking new treats!

Want to try a new recipe and need some inspiration? Check out our previous blog post for a delicious mood boosting risotto!

Getting Creative with Children

Here’s a fun way to get children involved and work on your photo editing skills, and you don’t even have to fork out for an expensive photoshop programme! Free app Canva can be used for editing and designing your own content from photos to business cards.

Our front of house team member Paige got creative with her two little sisters as they created their own around the world trip by building a cardboard plane and selecting Canva backgrounds for them to drop by and by visit! Get creative, anything goes!

Play with Pets!

Its important to keep the fur babies of our lives occupied while they cant go out for a walk either. Our instructor Jane has had her hands full looking after new puppy Ezra and keeping him busy indoors! Give your pet an extra cuddle and get an indoor game of chase underway.

Jane’s new puppy Ezra!

Netflix and chill?

Sometimes a rainy day just calls for watching a movie and having a cup of tea! Life is about balance, we can’t always be active and striving forwards, sometimes its okay to just sit still and indulge your senses in someone else’s story! Want to know what we’ve been watching? You can check out a collection of our teams go to Netlix favourites HERE, with a selection of movies, documentaries and all day binging series! Let us know which is your favourite!

Yoga, of course!

Nicole has been keeping up her practice at home in her beautiful yoga space!

And don’t forget your Yoga practice is always there for you! Grab your mat, clear some space and move your body! We’ve got some great online tutorials that you can do anytime, anywhere. Test your balance and learn to headstand with Kush, get your burpees on point with Corrine, or relax and wind down with Nicole!

Want to join us for an online class? You can check our weekly schedule below!

Not worried about getting wet? If your still looking to get in a bit of outdoor adventure, check out our previous post on local walks for rainy days!

What are you doing at home to banish boredom? Let us know in the comments below!

Steph is back with this super refreshing and detoxifying iced green tea recipe. Naturally anti-oxidant, immune boosting and full of flavour this thirst quenching drink is the perfect healthy alternative to sugary drinks!

Ingredients

2 apples cored and chopped

Thumb sized piece of ginger, sliced

1 tsp cinnamon

4 green tea bags

Approx 3 tsp honey

Boiling water

Method

1. Put the apples, ginger and green tea bags into a pan and pour over approximately 1 litre of boiling water.

2. Add the honey and cinnamon and leave to simmer for around an hour. (you can do this quicker but an hour is the perfect time to allow the flavours to infuse!)

3. Pour into a big jar or bottle

Top Tip (to reduce waste, keep the cooked apple and eat as a snack with some yoghurt or over porridge!)

4. Once cool, pop into the fridge and leave overnight

5. Serve in a glass with lots of ice. Enjoy!

What are the benefits?

Green Tea is know for being a natural anti oxidant, good for skin health and can help with weight loss! Combining this with the anti inflammatory properties of ginger and cholesterol lowering apples, makes this delicious drink one you don’t have to feel guilty about indulging in!

Want more healthy recipe ideas? You can follow Steph on Instagram at

@eatingwellnotless

For more inspiration check out these other recipes. Perfect for the summer!

Need a pick me up after your exercise session? Steph shows us how to make the perfect Post Workout Smoothie! It’s packed full of nutrients, and helps to boost protein and healthy fats to maximise your workout results! Super fast to make, and it tastes delicious.

Banana, Fig & Peanut Butter Post-Workout Smoothie (serves 1)

Ingredients

1 banana, frozen

1 fresh fig

1 handful of spinach

1 tbsp peanut butter

1/2-1 tbsp flaxseeds

3 Brazil nuts

Approx 1 cup of milk of choice

One Step Method!

1. Put all ingredients into a food processor and blend until smooth. Add more milk if needed.

What are the benefits?

Banana is packed with Potassium which plays a key role in maintaining muscle, making it a perfect pre or post workout snack! Superfood Spinach is packed full of vitamins, high in Iron and Betaine, which is said to improve exercise performance and muscular endurance! Figs are high in Calcium, Magnesium, and Vitamin A, important for keeping immune health levels up. (Looking for more ways to boost your immunity? Give this Health Shot recipe a try a try!) Flax seeds are a great way to get in your daily fibre intake good for healthy digestion. Peanut Butter and Brazil Nuts give us our Protein boost making this smoothie the ideal partner for your workout!

Enjoy!

Love this smoothie? You can follow Steph on Instagram for more inspiring healthy food ideas at

@eatingwellnotless

Or visit her website at

www.eatingwellnotless.com

Earn your smoothie! Need a workout and some gentle stretches for your rest day? Corrine’s got you covered!

Looking for some Good Mood Food? Check out some of our other recipe’s below by tapping on the image!

What is a moment of beauty?

They are those small joys in life that have the power to stop you in your tracks, even if just for a moment. To make you smile, to appreciate, to breathe, to enjoy. This is a moment of beauty. From the simple to the serene, the majestic to the mundane, the comfort to the chaos. Beauty can be found in anything, if you know where to look.

This week we have been dreaming about our next holiday destination. Remembering the feeling of stepping off that plane in an unexplored location. There’s something about being somewhere new that makes us become more present, noticing the beauty of all the things around us with fresh perspective and appreciation. And we don’t always have to travel to the other side of the world to experience it!

Gemma our Studio Photographer shares her moments of beauty from one of her favourite travel trips, a road trip through the beautiful California, USA. Plus she shares with us her next top travel destination to visit post lockdown!

Gemma’s California Adventure

“So we flew to San Francisco with no plan, hired a car and stayed there the first night and explored the next day, we then drove to a gold rush town called Groveland, I fell in love with this place it was like walking into a cowboy film! Then we went to Yosemite national park which was a dream come true!

We sat by the river and had a picnic, that’s my favourite memory of my whole life. A true moment of beauty.”

“Packing up we drove back to the coast and visited Monterey, Carmel by the sea and drove on the iconic Big Sur. Our last stop was LA where I had my pretty woman moment on rodeo drive! Another highlight of the trip was Venice beach, this is the coolest place on earth!”

“Everyone thought I was crazy to travel to America with a 6 year old and no plan but i wouldn’t have done it any other way. I drove 800 miles in total and I enjoyed every second.”

Dream Destination; Post lockdown..

Gemma’s next top travel destination is the Philippines! But what about it has won her over?

“The Philippines is well known for its beautiful waterfalls, that’s what originally drew me in, and that slower paced lifestyle. I want to stay in an eco village where people grow their own food from scratch to cook for the guests. Most of the holidays I’ve been on in the past have been fast paced, cold weather experiences. So I am more than ready for some tropical sunshine!”

But in the meantime; Staycation!

Gemma will be heading to the Lake District as soon as she can. Staying in a cute cabin, climbing mountains and eating lovely food. Time to appreciate what’s right on our doorstep!

Stay tuned for our next blog where we will be sharing our top staycation locations and inspiration for how to bring the Summer fun straight to you!

What’s your dream destination and staycation hotspot? Let us know in the comments below!

You can follow Gemma’s photography journey here at

@gemlouphotography

Looking for Yoga classes?

Online Schedule

Feeling inspired and want to get outdoors? Check out these local walks for rainy days

‘A recipe to boost your mood and lift your spirits.’

This series has been all about how we can stay positive and productive during lockdown. Each week we share handy tips and tricks from a different member of The Studio team. And this week we talk about FOOD! We all know what we eat affects our bodies in different ways. It’s easy to reach for a sugar based snack to give us that quick energy lift, but here Steph shows us a dish that has all the nutrition and all the feel good that we need in our day.

Meet Steph!

Steph has a passion for all things food and nutrition! Focusing on eating healthy but mostly on creating delicious foods that make you feel GOOD! Check out the video and recipe below as she talks us through one of her favourite simple and nutritious dishes!

Roasted Butternut Squash Risotto with Brazil Nut Pesto

Ingredients

150g Pearl Barley

1 red onion, chopped

3-4 garlic cloves, finely chopped

Half a butternut squash cut into small cubes

1 lemon, zested

800ml vegetable stock

Handful of fresh sage

Handful of brazil nuts

50g parmesan

Bunch of fresh basil

Extra virgin olive oil

Salt and black pepper

Method

1. Place the chopped butternut squash into a roasting tin, drizzle with oil and season. Place into the oven at 180 degrees for 30-40 minutes until cooked and starting to brown.

2. Heat 1 tbsp of oil in a pan and add the chopped onion. Cook for 5 minutes until softened. Then add the garlic and cook for a further few minutes.

3. Add the pearl barely and stir to coat. Then gradually add the vegetable stock, constantly stirring on a medium heat. When the liquid absorbs, add more stock until the pearl barley is tender. This may take up to 40 minutes.

4. When the pearl barley is tender, add the lemon zest, fresh sage, and roasted butternut squash.

5. While the risotto is cooking, make your pesto by adding the brazil nuts, parmesan and basil to a food processor. Squeeze in a dash of lemon juice and approximately 100-150ml of olive oil and pulse until smooth.

6. Serve the risotto into bowls and top with a spoonful of the pesto and an extra grating of parmesan. Enjoy!

Love this recipe? Let us know by leaving us a comment below!

You can follow Steph on Instagram for more inspiration here at

@eatingwellnotless

Or visit her website at

www.eatingwellnotless.com

Check out some more of Steph’s recipes using the links below!

What is a moment of beauty?

They are those small joys in life that have the power to stop you in your tracks, even if just for a moment. To make you smile, to appreciate, to breathe, to enjoy. This is a moment of beauty. From the simple to the serene, the majestic to the mundane, the comfort to the chaos. Beauty can be found in anything, if you know where to look.

Gemma’s been back behind the camera and here she tells us about the beauty we can find in connecting with nature and how we can use it!

“I had been keeping my eye out for wild garlic for a little while when I found a patch on my bike ride, before I set off I set my intention to find gratitude on the ride and appreciate the nature around me. So I was overjoyed when I found the wild garlic!  I picked a handful, please don’t take any more than that, leave the rest for Mother Nature.”

“Make sure to wash the wild garlic and you could search blogs for recipes, I chose to make a dahl with mine and cooked intuitively, I added green lentils, coconut milk, turmeric, garam masala, fresh ginger, chopped chilli, chopped the garlic and simmer together for 25 mins, serve with chapati and rice. The goal of my bike ride was to find gratitude, which I discovered in the gift of natural food from Mother Nature.”

Where can I find Wild Garlic?

Wild Garlic is commonly found on wet ground, carpeting the banks of streams and rivers. Pick young leaves from late March onwards!

Fancy doing some foraging of your own..?

Here’s some other wild plants that you might come across on your daily walk, and ways you can get creative with them in the kitchen!

Nettles – Just make sure to wear gloves! Choose young, pale green nettle tops, and never pick when they are in flower. Can be used to make Nettle tea, soup or crisps.

Elderflower – Found from late May to early July why not try making your own cordial!

Found some of your own Wild Garlic?

Looking for some recipes? Try;

Shepherds-less pie

Store Cupboard Cooking

Have a moment of beauty you want to share?
Share them with us by tagging @thestudiocheshire or @thestudio_mcr and use the hashtag #momentsofbeauty we love to see your photos!

You can follow Gemma’s Photography journey on Instagram at @gemlouphotography

Looking for a local wild walk to stretch your legs?

‘Not all days are good, but there’s something good in every day’

It’s Part 4 of our Positivity series, and we have more positive goodness coming you way! Give your mindset a boost with these handy tips and tricks shared each week from a different member of The Studio team! This week we have our amazing Paige sharing her favourite positivity hacks.

Find your H A P P Y with Paige

1. Chat with friends/family

It’s tough during these times of social distancing to feel the same human connection we normally do. So make sure you take time out to reach out to friends, family, and neighbours. Have a chat, see if you can help someone who needs it, or why not leave a little present on some ones doorstep to brighten up their day!

2. Bring the outdoors in!

Living, working, eating, sleeping, exercising all in the same four walls can become tiresome and make you miss the expanse of the outside world and all its natural elements. Though we may not be able to go out as much as we’d like, we can bring some of the outdoors into our homes! Try treating yourself to a bunch of flowers to brighten up your work space or treat your garden to some new plants. No outdoor space? Why not try growing herbs in your kitchen window or buying some small succulents? Super easy to look after if your not feeling too confident with your plant survival skills..

Paige’s succulents soaking up the sun

3. Make time for Y O U

Whether you are working from home and constantly checking those work emails, or trying to keep your kids entertained indoors. We can easily lose ourselves in trying to please others. So make sure you take a break and take some time to do something just for you. Whether its a meditation, a soak in the bath, reading your book outside, or even just a five minute cup of tea. Remember you cant pour from an empty cup!

4. Dress up!

Even if it’s just to go downstairs, getting dressed into an outfit you really love can give you a little boost of them feel good vibes. Get a shower, wash your hair, dry it, style it and put on something that makes you feel happy. Show up for yourself!

5. Schedule in that daily exercise

Exercise releases endorphins, and endorphins make us happy. Its a fact! Getting your body moving and your blood flowing will give you a bit of get up and go if you’ve been feeling unmotivated and lethargic. The hardest part might me getting up off the sofa and peeling yourself away from that Netflix series, but you are guaranteed to feel better afterwards!

Loving the tips from Paige? Check out the start of the series with Sofia’s tips on staying positive and productive

If you need some inspiration on what to do for your daily exercise then check out our classes!

Vegan Frittata

20/04/2020

Back in The Studio Kitchen for more delicious goods? Try this all vegan Frittata recipe, perfect for those early evening dinners outside in the garden. Plus, a great way to use up anything you have in the fridge!

Ingredients

1/4 cup olive oil for liquid mix

2 tbsp olive oil for frying

3 cups of kale

1/2 cup finely chopped carrots

1/2 cup celery

1 cup chopped mushrooms

3 garlic cloves or 1 tsp lazy garlic

1 tsp salt

2 cups chickpea flour

2 and a 1/2 cups of water

Method

1. Pre heat the oven to 180 degrees

2. In a large frying pan, heat 2 tablespoons of oil and then add the carrots and celery, heat through on a medium heat for 2 minutes

3. Add the garlic, kale and mushrooms and heat for a further 5-6 minutes

4. In a large bowl, whisk the remaining oil, flour water and salt to create a liquid

5. Distribute the mixture around to the pan around the filling, allowing it to cook through evenly. Heat for 5 minutes or until the edges begin to firm

6. Transfer the pan into the oven and cook for 25-30 minutes. (Option to grill for a further 5 minutes to crisp up the top.)

7. Tip the frittata out of the pan and leave to cool for 10 minutes before serving. Enjoy!

Get a little creative! You can swap in different filling ingredients such as; peppers, butternut squash, potato, spinach or sweetcorn. Its a great dish to use up anything you’ve got in the fridge!

Can be served hot or cold, with beans and sausages or a side salad are some of our favourite ways. Or try popping any leftovers into a wrap and saving it for your lunch the next day! You can keep the Frittata in the fridge for up to 4-5 days.

What are your favourite summer dishes? Let us know in the comments below!

We’ve got the perfect refreshing drink to go with this. Perfect for a picnic day out!

Want to know what else we do?