Health and fitness tips to make the most of your sober month!

Super Green Smoothie

By Karen McLean on

I give 110% into everything I do, whether it’s work, cooking, health, fitness, friends and family. I love to make the most of each and every day because we only get one chance! In order to give my best, I have to keep myself energized and ready for what lies in my day ahead. A typical morning for me includes going for a run around Burj Khalifa (tallest building in the WORLD!!) and then drinking a super green smoothie before going to work. I love going for a run in the mornings as it gives me that much needed extra energy boost for the day!

I always look forward to drinking my super green smoothie as it keeps me happy, both on the inside and out! Even the thought of green smoothies, makes me feel good. Start off with one handful of...

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Superfood Caramels

By The Fit Foodie on

These tasty caramels come totally guilt-free. Tahini is simply ground sesame seeds – full of healthy fats and nutrients to nourish your body. Throw in some metabolism-boosting coconut oil, low GI Sweetner, high antioxidant cacao powder and an awesome superfood powder, and really this could be medicine. Right? Baobab powder has a delicious caramelised pear flavour. It’s high in fibre, vitamin C, potassium (great for workout recovery), and acts as a natural prebiotic. If you can’t lay your hands on any, there’s some handy substitutions available in the Tips section below.



For the caramel

  • 1 tablespoon tahini (heaped)
  • tablespoon melted coconut oil
  • 1 tablespoon rice malt syrup
  • 1 tablespoon stevia (I use Natvia)
  • ...
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Apple & Walnut Quinoa Porridge

By The Fit Foodie on

Not sure what to do with that Quiona you picked up at the health-food store on a whim?

I certainly spent some time researching its uses! My most successful to date is this hot and tasty wheat-free breakfast that’s sure to keep you satisfied. Plus, quinoa is a rare source of ‘complete protein’ which means its great for your body and mind. Period.

Satisfying, hot and rich?! Who knew quinoa could sound so tempting!



  • cup uncooked quinoa, rinsed and drained
  • 1 cup filtered water
  • 1 cups unsweetened almond milk
  • grated apple (with skin)
  • 1 tablespoon chopped walnuts
  • cup raisins
  • 2 teaspoons lime zest (optional)
  • 1 teaspoon cinnamon
  • 2 teaspoons of Natvia (stevia) or natural sweetener of choice


  1. Combine the...
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Hearty Vegetable Soup

By NHS Choices on

Preparation: 15 minutes.

Cooking: 30 minutes.

Ingredients: (Serves 6)

  • Vegetable oil (0.5 tbsp)
  • 1 medium onion, sliced
  • 2 small carrots, peeled and sliced
  • 1 leek, sliced
  • 2 sticks of celery, sliced
  • 1 tin of chopped
  • tomatoes (400g/14oz)
  • Vegetable stock (1.75 pints)
  • Tomato puree (1.5 tbsp)
  • Green beans (80g/3oz)
  • Frozen peas (80g/3oz)
  • Dry pasta (50g/2oz)
  • Dried mixed herbs (1.5 tsp)
  • Black pepper


  1. Heat the oil in a large pan. Add the onion, carrots, leeks and celery and fry until sizzling. Reduce the heat, cover and cook gently for 5 minutes, stirring if needed.
  2. Add the tomatoes, stock, tomato puree, beans and frozen peas. Raise the heat to the maximum to continue boiling.
  3. Add the pasta, herbs and pepper.
  4. Reduce the...
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Citrus Fizz

By Macmillan Cancer Support on

Serves 4.

Preparation: 1 hour 10 minutes.


  • Unsweetened orange juice (560ml/20floz)
  • Lime juice cordial (140ml/5floz)
  • Caster sugar (28g/1oz)
  • Chopped mint (2 tbsp)
  • Soda water (about 420ml/15floz)
  • Mint leaves to garnish


  1. Pour the orange juice and lime juice into a bowl or jug. Add the sugar and stir well to dissolve.
  2. Stir in the chopped mint and chill for one hour.
  3. Strain the liquid and dilute (to taste) with the soda water.
  4. Serve decorated with mint leaves.
  5. You may wish to add ice cubes for extra chilling.

Republished from Macmillan Cancer Support

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