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We'll be honest – when we think 'fast food', we generally think grease, fat and more salt and vinegar than you can shake a stick at.

But food which can be prepped, cooked and consumed in record time does not have to be unhealthy.

And considering our New Year resolution had something to do with, you know, creating the body we've always wanted, it's high-time we schooled ourselves on the dishes which will fill us up and do our body good…without having to sacrifice our entire evening.

And here are just five of our absolute favourites so far.

1. Salmon with Boy Choy and Apple Slaw 

Packed full of protein and vitamins, this super-easy dish is exactly what you need when you're stuck for time, but keen to stick to resolutions.

While the salmon cooks through, you are free to prepare the slaw. And voila! A healthy dish in mere minutes.

2. Carrot & ginger immune-boosting soup

Soup is the ultimate comfort food, and there's nothing better than a comfort food which packs a nutritional punch and can be prepared in next to no time, right?

Blitz your ingredients (including your veg stock) in a blender, and then heat until piping hot. Done and done.

3. Spicy Asian Chicken Salad

Gluten-free, sugar-free, dairy-free, and low carb, this quick and easy dish seems almost too good to be true, but it can be all yours with just a few minutes in the kitchen.

This particular recipe serves four, so why not divide the remaining batch and use them for the next few day's lunches?

4. Quick Pork Chow Mein

In just 15 minutes you'll have a healthy version of one of our favourite take-away dishes – what more could you want?!

With five minutes of prep and ten minutes of cooking, this dish will stop you reaching for the takeaway menu, and tick all the boxes on the nutritional checklist.

5. Spicy sundried tomato and feta omelette

When it comes to protein-rich dishes, you can't go wrong with eggs. (And it helps that we adore feta.)

Easy to cook and oh-so versatile, this omelette is the perfect dish to prepare when the last thing you want to do is spend unnecessary time in the kitchen. 

 

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It took her a mere six weeks, but Celebrity Big Brother contestant, Bianca Gascoigne, is officially in 'the best shape of her life'.

In the weeks leading up to her participation in the long-running reality television show, the 30-year-old model admits she began to feel the pressure.

"The camera puts 10 lbs on you and I knew that I really needed to get in shape for CBB," she explained.

As the victim of bullying and a sufferer of body dysmorphia, Bianca struggles with her appearance, and knew that the nature of the show would effect her unless she made a concerted effort to overhaul her lifestyle in the weeks leading up to the show's launch.

With the help of an exercise regime and Forza Supplements, Bianca dropped a staggering 19 lbs, slimming down from a size 12 to a lean size 8.

"I have body dysmorphia so I am never going to be entirely happy with the way that I look. It is in my nature to find fault with some aspect of my appearance," Bianca admitted.

"But I am in the best shape of my life and I am as happy as I am ever going to be with my weight and body shape," she added.

Reflecting on her lifestyle, Bianca acknowledged that managing a London lap dancing club helped to contribute to her unhealthy lifestyle.

"My weight has always yo-yoed and it is a lot harder to stay in shape when you are working all night," she explained."

"My diet can be rubbish and it is difficult to summon up the energy to go to the gym when you have been working all night."

Deciding to use her participation in Celebrity Big Brother as a motivator to get her health and wellbeing in check, Bianca said: "I realised that I needed a total body overhaul which is why I was keen to work with the experts from Forza."

"I worked really hard in the six weeks before Celebrity Big Brother to get in fantastic shape."

And, in fairness, she looks amazing.

Image credit: Forza Supplements

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In a move which she hopes will help to educate others on the importance of skin protection, one Irish woman has decided to document her journey since discovering she has pre-cancerous cells on her face as a result of years spent tanning.

Mags Murphy, who has taken to Facebook to highlight the repercussions of decades avoiding sunscreen and using sunbeds, has been inundated with support from the public in recent days.

"Guess if your reading this you'll know me, you'll know how much I love sunshine you'll know I've spent over a decade living in Crete tanning myself to "look good" thinking hey I'm brown I don't need high sun factor,(what a d*ck)", she wrote. (sic)

"I've spent summers doing sunbeds just for a tan in the sh*tty Irish weather and a childhood running the streets all day with not a thought for sunfactor."

In the post which has been shared hundreds of times, she continued: "Unfortunately all this lovely tanning has a price to pay cause now I have PRE cancerous cells on my face and have started treatment to remove them,"

"I've to use a cream that's going to burn them out,apparently it's quite painful and gruesome as the weeks go on but on the good side it should get rid of the cells and treatment and is only for a month."

Explaining that she intends to shares photos of her treatment and progress, Mags continued: "I heard all the warnings years ago and closed my eyes and ears to it all maybe someone will open their eyes to this if it's closer to home."

"I'm not looking for sympathy just to raise awareness. PLEASE SHARE especially with your tan loving friends," Mags requested.

Since posting the initial message, Mags has gone onto share a number of images which highlight the treatment and the effect it is having on her wellbeing.

"Face starting to tingle and itch today. Marks that were already visible burn a little," she told her followers while encouraging them to share the images and posts online.

"You are such a brave and outstanding person," wrote one of Mag's followers this week while another added: "Well done you for creating so much awareness."

"Fair play to you mags for raising awareness. Best of luck with your treatment. we should all embrace our lovely blue irish colour but i am sure we have all been foolish with the sun over the years," wrote another member of the public. (sic)

Remarking on the impact her posts could have on countless individuals, Mags wrote: "Well over 12,000 views now. People if your just viewing please it only takes 2 seconds to share, after all this is about trying to raise awareness." (sic)

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Regrettably, there are very few among us who don't know someone who has experience of bulimia or anorexia.

And while the conditions which cause an individual to purge following a binge, or severely limit their calorie intake to the point of starvation have been a topic of conversation for the best part of three decades, the same can't be said for all manners of disordered eating.

Take what is currently known as the 'chew and spit', for example.

This method, which sees an individual masticate their food before spitting it out to avoid digestion, is often used by anorexics and bulimics, but a recent study now suggests that the approach is not unique to those suffering from the aforementioned disorders.

According to a study conducted by Phillip Aouad of the University of Sydney. internet searches for the practise have risen in the past five years – a finding which Aouad believes stems from discussion on social media.

“Although people, especially online, indicate their initial 'joy' at 'hacking' their diet, CS appears to be able to very quickly turn into something that is anxiety provoking and very distressing,” Aouad warned.

The findings of Aouad's study correlates, according to The Independent, with a study conducted by the University Of Haifa who established a connection between eating disorders and the length of time girls aged between 12 to 19 years old spent on social media.

Elaborating on the findings of the study, Aouad explains: "From what we are seeing in our current study, it becomes incredibly addictive in a very short period of time."

"Moreover, it might give the perception of weight loss at the beginning; however, several reports have highlighted that after sometime it may actually cause weight gain," he added.

There is currently no treatment for the condition, but Aouad insists that this does not mean patients will be unable to break the cycle, adding: "We are yet to investigate in greater detail additional adverse issues related specifically to CS."

 

Bodywhys offers support and information relating to eating disorders. You can access the Bodywhys website here. 
 

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The next time you feel like bailing on your Yoga class, channel your inner Tao and remind yourself that if a 98-year-old can get her stretch on, so can you.

Tao Porcon-Lynch, the new star of Athleta's latest campaign, is taking the internet by storm right now as she draws on her own experience of positive thinking to encourage women to recognise their own strengths and potential.

The leisure and sportswear brand decided to use Tao, who began doing yoga at the tender age of 8 in India, as the face of their The Power of Positivity: Two Yogis, Stronger Together campaign, and it's safe to say we have a new hero.

Speaking to Shape magazine, Tao explains: "Aside from yoga, I love to be as active as possible. I do ballroom dancing when I’m not teaching yoga."

"I credit my active life, enjoying little luxuries I love, as well as my mindset, for my energy and happiness," she said.

Reminding us how important it is to approach the future with a positive attitude, Tao added: "What you put in your mind materialises, and I don’t put age and decay in my mind. I always look for the good and my next adventure."

Take a look at Tao in action.

 

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The vast majority of us are aware of the importance of regularly checking our breasts for changes which may act as an indicator of cancer.

And while many of us check for lumps in breast tissue or changes in our nipples, one Facebook user is urging women to consider the relevance of even more subtle changes.

Taking to social media, Claire Warner, uploaded an image of her left breast which featured a small purple mark on the underside.

The post, which was originally uploaded six months ago but is gaining traction again this week, reminds us that signs and symptoms of cancer are not always as obvious as a lump might be.

"Ok, here goes – the Facebook status and photo I never dreamt I'd be posting – PLEASE READ and more importantly LOOK!" Claire wrote in an upload which has been shared 26,000 times

"This is a picture of my left boob. The small purplish bruise is where I had a biopsy taken," she continued. "The minuscule dimple up and to the left of it is a rare and little-known symptom of BREAST CANCER."
 

"Blink and you'd miss it. I only spotted it thanks to another post shared by an amazing friend," she wrote.

Claire, who established a Twitter page to document her journey,  assured her followers that it was caught exceptionally early and after surgery, chemotherapy and radiation, she has "every hope of being cured."

Reminding the public to check themselves (and this includes males), Claire finished her post by writing: "If I can help one other person, the way I was helped, then it's been worth showing my soon-to-be-reduced left tit to the world."

"What an amazing, brave, selfless, boobtastic thing to do. Super proud to know your amazing self." wrote one follower.

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Whether or not you think horoscopes are a load of old nonsense or not, there's no denying that at this time of the year we all need an extra push to get back in the swing of things when it comes to exercise.

And if you've spent the last 12 months slogging it out in a Spin class and badly needed to switch up your routine in 2017, why not let the astrologers offer some guidance on this one?!

Every starsign has notable quirks and characteristics, and there's nothing to say that you can't leverage these qualities in order to get the best out of your exercise session, right?!
Fire

Aries

Those whose birthdays fall between March 21 and April 19 are known for their competitive nature, so why not put that to the test in a fitness arena?

Sign up for Spin class where you can note your progress at each session or take up a team sport where you really get to channel your inner competitor.

Leo

As a naturally sociable person, solo work-out sessions just don't do it for you.

Allow your bubbly nature to take centre stage in class sessions like Zumba or Pump!

Sagittarius

A fan of the great outdoors, pursuits which take place outside of a sweaty gym studio were made for you.

Biking, hiking and climbing have you written all over it.

Earth

Taurus

If you were born between April 20 and May 20, chances are you're not overly competitive nor do you find overly intense workout sessions particularly appealing.

Take this into account by participating in Barre or yoga classes where you can get your sweat on without feeing like you're under major pressure.

Virgo

Organised and meticulous, Virgos stay motivated by keeping track of their progress – something which can be done with the help of certain apps.

And with so many exercise apps on the go right now, Virgos do best working independently and monitoring their progress with the help of a little technology.

Capricorn

As an ambitious individual, it's important for Capricorns, like Virgos, to able to monitor and track their progress.

Capricorns often prefer working out alone, and running or jogging is considered one of the most suitable workouts for those whose birthdays fall in December and January.

Air

Gemini

Geminis dislike routine so it's vital you switch up your exercises sessions as often as possible to avoid becoming disinterested.

Alternate cardio sessions with pure weightlifting classes and be adventurous when it comes to the types of classes you take. Bikram yoga? Yes. Zumba? Yes. TRX? Yes, yes, yes.

Libra

Like Leos, Librans are very social creatures and thrive in settings which involve other people.

With this in mind, Librans would be advised to take part in group exercise sessions when working out – whether that's with a buddy or in a formal gym class setting.

Aquarius

Often bored by a conventional approach to certain tasks, Aquarians would benefit from martial arts classes which helps to train body and mind simultaneously.

Disciplined and dependable, Aquarians are the perfect student when it comes to this form of exercise.

 

Water

Cancer

Considered a particularly emotional and sensitive sign, Cancerians benefit from classes which nurture their mind, body and spirit.

Swimming, yoga and Pilates are worth checking out if your birthday falls in May or June.

Scorpio

Known for being fearless and intense, extreme sports often suit Scorpians down to the ground.

Think Bootcamp and Tough Mudder pursuits and you'll be away in a hack!

Pisces

As a water sign it's no surprise that Pisceans often do best in water-based activities.

But as a social soul, swimming lengths alone may not be your thing, so think aqua aerobics for this one.

 

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Not all of us are made for the hustle and bustle of the local gym.

While some people see their evening work-out session as just another social outlet, others consider exercise a solo endeavour and have no intention of shooting the breeze with Mick from down the road while they get their sweat on.

So if you're keen to get into the shape this year, but fear that a lack of gym membership will hold you back, don't worry!

YouTube is currently awash with incredible exercise videos from trainers who insist you don't need a pricey gym membership if you simply want to shed some lbs.

Now, that's something we can get on board with.

HIIT Home Workout for beginners

Brought to you by Joe Wicks –  the fitness guru also known as the Body Coach.

This 20-minute at-home work-out video for beginners is the perfect way to ease yourself into a fitness routine with the help of one of the biggest names in the nutrition and fitness industry right now.

Joe, you've saved us.

The Ultimate Pilates 21 Day Challenge

Brought to you by Boho Beautiful, this 15-minute Pilates session is perfect if you're hoping to work on your bum and tum this January.

Users are encouraged to take part in the 21-day challenge by using the video regularly before graduating to the next level with emphasis also placed on the importance of rest days.

And with nearly a million views, this one is pretty damn popular.

 

15-Minute Full-Body Workout: Fast and Furious Calorie Burn

Designed to work your entire body, this video isn't for the fainthearted, but if you're serious about your fitness goals for 2017, look no further.

For this session, you will need a set of small weights (water bottles will do for now if you've yet to splash out on a set) and a lot of energy.

Over the course of 15-minutes, you'll really be put through your paces, but your bod will thank you for it.

 

Flat Abs & Toned Thighs Workout | Hot Body HIIT

If you have less than ten minutes to spare, then this is the video for you.

Using only your body, the Love Sweat Fitness channel will guide you through a fat-burning, calorie-busting session which will help create flat abs and toned thighs.

And if eight minutes isn't long for you, just do the circuit three times!

Ultimate Workout for Belly Fat Loss

If you have 40 minutes to devote to your exercise routine, you can't go far wrong with this video.

Brought to you by the FitnessBlender, this thorough work-out combines a cardio routine with core exercise.

With nearly 6 million views, it's definitely worth a shot, right?!

 

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We're only four days into the New Year, and we're already feeling like a big, old bunch of failures.

The brisk New Year's Day walk turned into the twitchy New Year's Day slump, the overhaul of the fridge turned into the final binge on Christmas goodies, and the shopping trip for gym wear became the random splurge on cheapo pyjamas (because they're all that actually fit us right now.)

If you're determined to get fit this year, but genuinely can't see yourself sticking to a regimented gym schedule, then you may benefit from certain tips and tricks which will help you exercise without, you know, totally committing…

1. Take the stairs

Yes, it's an age-old recommendation, but it's stuck around for a reason.

If you find yourself taking a lift at least once or twice a day, then there's no reason why you shouldn't use the stairs on those occasions.

Opting for the stairs over a lift or escalator will become second-nature after a couple of weeks.

2. Get off one stop early

If you had plans to hit the gym after work, but can't see yourself taking the plunge, why not get off your train, bus or Luas a stop or two early and make up the distance?

The worst thing about ditching the gym is how guilty you feel afterwards, so assuage that ASAP by going the extra distance on your commute home.

If it's raining, you do have our permission to ditch that idea, however.

3. Schedule your squats

Squatting is one of the best exercises you can do for trimming down and toning up, and the best part is you can do them anywhere at any time (within reason obvs.)

So, why not coincide a squat session in the comfort of your own home while getting your Netflix binge on?

No one is expecting you to squat through an entire episode of Narcos, but nothing's stopping you from getting low for as long as you can once the episode starts, and attempting to beat your record next time.

4. Team up with a mate

As Carrie Bradshaw once said, "Let's gossip to increase our heart rates."

Meeting a friend for a 60-minute walk where you can catch up and put the world to rights is the simplest way to exercise without even realising it.

Time flies when you're bitching about that one from the Christmas party.

5. Arm yourself with an app

If there's anything that helps pick up our day, it's a really good app.

And thankfully for the gym-phobic among us, there are oodles out there which will help you to exercise without feeling like you're sacrificing your down-time.

Zombies, Run! Fitnet, and Yoga Wake Up are just three of our favourites.

 

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Feeling a little sluggish after Christmas? Too many late nights, excess food and wine, added weight from the over indulgence – time for a detox?

Perhaps it’s time to help our bodies rid itself of added toxins and impurities… don’t know where to start?

Don’t worry, ease yourself in with these five detox tips for the ABSOLUTE beginner:

Do your research

If you’re feeling daunted there have been plenty of healthy eating books launched this year to aid you in your detoxification. Eat Yourself Fit by Rosanna Davidson and The Plan written by Aoife Hearne, the dietician from RTÉ’s Operation Transformation are two of the top picks of 2016.

If you really want to get all serious about it, you could visit a nutritionist or dietitian for expert advice.

Teatox

Most of us can’t function before our morning coffee, but caffeine can dehydrate the body, so try switching your caffeine infused beverage for a fruit tea for a few days – you will notice the difference!

Fruit Teas are an easy way to aid your detox goal as they are full of antioxidants and naturally caffeine free. With gorgeous flavours to choose from such as lemon, berry infusions and mint teas, there is something for everyone. You can use honey to sweeten up or add lemon for added flavor.

There are also specific detox teas available such as Miss Fit Skinny Teas which unlike other brands available are laxative free. The tea is full of all natural ingredients and comes recommended as a 14 or 28 day detox. 

Infused Water

Drinking more water will keep you hydrated and flush out all of the nasty toxins accumulated over the festive season. You could also try adding slices of cucumber, lemon, mint or ginger to your water. Starting your day with a cup of hot lemon water will kick-start your digestive system.

Avoid processed food

Everyone feels a little sluggish after the daily feasting over Christmas. By limiting your intake of processed foods you will give your digestive system a well-deserved rest. Instead try to eat more fruit and vegetables, for guidance you can check out the new food pyramid here.

Gentle exercise

We like the sound of that! And if the thought of spending time in the gym makes you nauseous, try getting out for a walk on your lunch break. Yoga and Pilates are also considered gentle forms of exercise, and are great ways to relax your body. Getting your body moving is not only good for your heart, it also releases feel good hormones called endorphins which has a positive effect on the body. Endorphins can also relieve pain, which can only be a good thing.

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In a year which saw the criminal actions of a convicted rapist appear to pale in significance to his prowess on the university swim team, it's no real surprise that a sports bar in Perth deemed it appropriate to advertise a New Year's Eve frat night with banners advising the public 'You teach her morals, We teach her oral."

In a year when a presidential candidate can admit he grabs women 'by the p*ssy' and still secure himself a place in the White House, it's hardly shocking that a random bar thought it was OK to assure the public that while their couches may pull out, they sure as hell don't.

I mean, it's just how we roll these days, right?

In a move which many found abhorrent and countless others saw as nothing more than locker room banter, Perth's Brass Monkey Hotel considered the promotion of rape culture a fitting indication of what the final night of 2016 may bring their patrons should they decide to cross the treshold.

Hanging banners from the building's exterior, staff perfectly illustrated that no matter how many cases of rape culture are brought to the public's attention day in and day out, there will always – always – be another one waiting just around the corner.

While the hotel's banners have, indeed, made global headlines today and the establishment in question has issued an apology, how many of us can say we're truly shocked by their initial actions?

Yes, we're outraged that they considered it an accurate representation of the night to come, we're sickened that they were apparently unable to see the implications of their words, and we're utterly appalled that they could use sexual violence against women as a method to promote their business, but are we truly shocked that yet another rape culture case has emerged?

Unfortunately, not.

Earlier this year, three studies were conducted among men in an effort to see how many were able to differentiate between 'jokes' featured in so-called lad's mags, and remarks made by convicted rapists.

And the answer? Well, it's worrying… but is it surprising?

The findings, published in the Psychology of Men and Masculinity, established that hundreds of those surveyed were unable to decide whether remarks normalising – and indeed condoning – the rape and sexual assault of women were actual testimony or fodder found in magazines aimed at men.

When a young man's swimming times appear to take precedence over a young woman's right to bodily autonomy, is a banner outside some backward pub Down Under going to leave us reeling?

When the future President of the United States of America can admit to sexual assault and still get voted in, will the actions of a few hotel staff thousands of miles away really leave us shellshocked?

And when Facebook users applaud the actions of the Brass Monkey Hotel by writing "I saw the signs and I laughed my ass off', are we really going to be scandalised when a similar case emerges next week?

Regrettably, no.

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If you've ever found yourself retracing your steps to double-check that you've locked the front door or unplugged the straightener, then you know how debilitating it can be to constantly second-guess yourself.

While you may be 99 per cent certain you flicked that switch, the remaining 1 per cent gives way to an anxious mind meaning you won't be able to make it through the rest of the day in peace if you don't double check.

If you're worried about the amount of time you spend worrying about issues like this, then it's worth trying some tips and tricks which may help to put your mind at rest.

1. Speak your mind

Take notice of what you're doing as you prepare for the day ahead.

As you actually remove the plug from the socket in the wall, describe your actions out loud.

Yes, you might sound odd, but you'll remember doing it, right?

2. Snap a pic

You might remember unplugging various appliances that morning, but as the day goes on doubt sets in, doesn't it?

Head that doubt off at the pass by snapping a pic of the appliances in their unplugged state before you leave the house.

Again, it's not exactly conventional, but it's a failsafe way to reassure yourself.

3. Take note

If lists give you peace of mind then why not create a list of general concerns that arise throughout the day, and pin it on the back of your front door?

Tick each item before you open the front door (providing you have actually attended to them!) and then take that list with you.

Not only does it ensure against anything you may have forgotten, but it also provides you with tangible evidence that all is well back home.

4. Give yourself time

Nothing helps to create doubt in an anxious mind, than a morning that was spent rushing from start to finish.

If you anticipate a busy day ahead and know you're likely to experience flashes of doubt about that morning's routine, give yourself an ten extra minutes to double-check everything before you set off for the day.

5. Speak up

Remind yourself that an anxious mind should not be part and parcel of life.

If you have employed various tips and tricks to assuage your anxiety, and still find yourself consumed by a sense of fear or impending doom you should chat with a professional who will be able to offer you further advice and support.

 

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