Health Tip by Kirsten Rose

With the change to daylight savings and hopefully better weather, many people will be feeling more motivated to get back into more regular exercise and healthier eating. But  this time of year also often brings additional commitments as the Christmas celebrations seem to start earlier and earlier. Here's a few things you may want to consider to make your habits more sustainable over the coming weeks. 

I know its tempting to go all in to reset yourself after winter but often you'll end up in an "all or nothing" cycle. Instead I'd encourage you to build a routine that has some flex in it. Can I suggest you map out what you need/want to do in terms of sleep, nutrition, exercise and time for connecting with loved ones with the following options: 

• What would an optimistic week look like? You know those weeks where everything actually goes to plan (usually very few) 
• What about a realistic week? The most likely scenario, your average week, the level of action that you know you can take most of the time. 
• What about a minimalistic week? Those weeks where its all getting a bit much, what is the bare minimum you need to do to keep your habits ticking over? 

James Clear has a great quote " you don't rise to the level of your goals, you fall to the level of your systems". It's highly appropriate at this time of year, plan for the tough weeks, that way you'll stick to "all or something"!

If you need help - book a Health Coaching session with Kirsten HERE.

Potato Pancakes with Cottage Cheese

Serves 1, Prep 10 mins, Cook 10 mins

WHAT YOU NEED;

For the pancakes;

5/8 cup (140g) potatoes, peeled and grated

1/4 cup (50g) zucchini, grated

1 egg

1/2 shallot, chopped

2 tbsp. dill, chopped

2 tbsp. spelt flour

For the topping:

1/5 cup (50g) cottage cheese

1 tbsp. natural yoghurt

2 radishes, chopped

1 tbsp, dill, chopped

1/2 shallot, chopped.

WHAT YOU NEED TO DO;

Wash, peel and grate the potatoes finely. Wash and grate the zucchini as well. Place in a bowl and add in the egg, shallot, dill, flour and salt and pepper. Mix well until combined.

Heat a dry non-stick frying pan and fry small pancakes for 3 minutes, then flip and fry for another 1 minute.

Finely chop the radish and the other half of the shallot. Mix in with the dill, cheese, and yoghurt. Season to taste with salt and pepper.

Enjoy!