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My Day On A Plate: Sweat and Oranges

We are super excited to share with you this weeks My Day On A Plate which comes to you from the dynamic duo behing the Instagram account @sweatandoranges.

We are two fun loving, healthy living sisters who love to get the most out of our lives. We are Jayne the SWEAT in Sweat and Oranges a qualified Personal Trainer, kettle bell enthusiast, whole food devotee and Mum and Katie the ORANGES, an accredited Nutritionist, green juice lover, Pilates lover and soon to be Mum!


We rise early to make time for healthy rituals that set us up for a busy day ahead, which ultimately makes for a more positive and productive day. First things first - hydrate! A glass of warm water and fresh lemon juice to fire up our digestion, plus it’s a lovely source of immune enhancing vitamin C.


Greens are up second with our trusty juicers being one of our favorite kitchen gadgets. Cos lettuce, silverbeet, celery, cucumber, green apple, lemon, fresh ginger and turmeric all star daily in our alkalizing green juice.



After our morning workout - we are huge fans of walking (never underestimate this simple daily ritual), Pilates and weight sessions then its time for breakfast, undoubtedly our favourite meal of the day. Katie often opts for a quick and easy smoothie with rice protein, berries, raw cacao, coconut milk, chia seeds and flaxseeds.


Jayne can’t go past a warm bowl of porridge or in the summer a jar of overnight oats with fresh seasonal fruit.



We wouldn’t survive the day without a couple of healthy snacks between meals to keep blood sugar levels stable and energy high. Our morning snack usually looks like a piece of fresh seasonal fruit and a handful of raw nuts, brown rice crackers with almond butter or a boiled egg and fresh vegetable sticks.


Lunch is our time to get in loads of greens with a big salad full of spinach, baby kale and cos lettuce, drizzled with EVOO and fresh lemon juice. Together with a good quality source of protein like chicken, oily fish, meat or eggs and complex carbohydrates (often left over from dinner the night before) such as roasted sweet potato, quinoa or brown rice and topped with roasted almonds – yum! Left overs from dinner the night before make a big part of our lunches the next day - a big time saver when life gets busy!


To avoid raiding the kitchen cupboard in search of anything sugary for a temporary lift in energy just before dinner, we make sure to include a healthy mid-afternoon snack. Our favourite is a delicious homemade protein ball and cup of herbal tea. It’s a great way to sit down for just 5 minutes, take a deep breath and reboot.



Dinnertime can be a crazy time for all of us, so thinking ahead and having something planned is always the best way to avoid a trip to your local take-out. Jayne has two girls (under 2!) so it’s safe to say it can get a little full on! Dinner is usually a simple affair with protein (steak, roast chicken, baked fish) with half our plates full of salad and vegetables and a little baked sweet potato. During winter our slow cookers definitely get a workout and it’s just so simple. We like to use cheaper cuts of meat from the butcher along with any vegetable that is in the fridge, fresh herbs and stock and when dinnertime rolls around the most delicious flavor filled meal awaits you, with what feels like minimal effort.



Ahh now for a little time to wind down and relax with a cuppa – we like mint, chamomile or lovely sleepy tea mix. A couple of squares of dark chocolate on the side or if either of us are still hungry (which is likely with Jayne feeding a newborn and Katie pregnant!) we might make up a small bowl of Greek yoghurt, berries and a little topping of homemade granola or chia seeds.


Recipe | Chocolate Protein Balls

  • 1 cup medjool dates
  • 1 cup walnuts
  • 1/2 cup desiccated coconut
  • 1/4 cup raw cocoa
  • 2 tablespoons ground flax seeds
  • 2 tablespoons coconut butter (oil).

Chop up dates and walnuts, then mix everything together, and form into balls. Sometimes before I roll the mix I might put it all in a food processor to get a really nice texture! Coat in a little coconut, and store in the fridge. Enjoy!

Find out more about Jayne and Katie on their Instagram | Twitter | Facebook

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