August 12, 2016No Comments

Carb free breakfast bowls – #FeedMeFridays

IMG_9796 IMG_9802 IMG_9803 IMG_9804

This is a little trick I learnt from some of the city based food locations. To keep carb free they were simply making all your favourite breakfast bits and putting them in a bowl together, so easy and so scrummy. Here are just some of my favourites!!

Baked beans, two poached eggs and half an avocado. It’s so easy to make poached eggs in the microwave! A touch of oil in some tea cups, crack an egg in and only a couple of minutes of cooking, done in short 30 second blocks so it doesn’t get overcooked.

How about poached eggs, poached eggs, roasted cherry tomatoes and melted cheese?

The list goes on, put some good things back into your diet, take out the carbs and put them in a bowl for a little bit of mixing it up

Ciao for now x

July 22, 20161 Comment

Red pesto – #FeedMeFridays

Blender Pesto Blended Pesto

A simple and delicious twist on the traditional pesto recipe. For anyone that loves tomatoes as much as I do this recipe is packed with them and can be used in so many different ways.

Ingredients:

  • 15 cherry tomatoes
  • 150g sun-dried tomatoes
  • 50g fresh basil
  • 5 tablespoons of olive oil
  • 1 1/2 tablespoons of apple cider vinegar
  • 1 1/2 tablespoon of tomato puree
  • 1 tablespoon of dried mixed herbs
  • 30g grated parmesan

As simple as throw them all in a blender and whizz up until a blended, nice consistency

Ciao for now! x

July 15, 2016No Comments

Chicken pesto – #FeedMeFridays

Pesto Chicken Pesto Chicken with Quinoa

An amazing recipe that is one of my go to recipes when I’m feeling lazy. You can make it for yourself or for a big group of people.

Ingredients:

  • two chicken breasts roughly chopped up
  • a handful of whole cherry tomatoes
  • a handful of sliced mushrooms (mine are frozen!)
  • a handful of broccoli (mine are frozen)
  • a handful of spinach (mine is frozen)
  • a batch of my home made green pesto

Throw it all in the oven and let it cook on 180 degrees for a good 45 minutes or so, scrummy!

When it comes out you can eat it just as is, or you can boil up some quinoa, cous cous, rice, bread, pasta, the list goes on ! yummmmm

Ciao for now x

July 1, 2016No Comments

1st of the Month! – All change

all-change

Hello all my lovelies

Today is the first day of July and it signals big changes around the world, in the yea and most importantly on this blog.

Speaking to some of you, it seems a lot of you really enjoy these blog posts but we need a bit more consistency and a bit more planning so....here it comes.

From today I'm going to try and post once a day, every day. I'll be talking about lots of different things but the majority of them will be about your health, happiness and fitness. Not only that but I'll be categorising my posts and each day will be themed around a certain topic which are listed below.

Feel free to read them all, read only the days that you find relevant and more importantly try them out. I want to help you all think more about being healthier, being more aware and trying to make any changes, small or big to work towards your happiness and health.

Posts will start regularly from tomorrow so keep an eye out. If you want to help me spread the word, likes, follows, shares would all be much appreciated!!

Categories:

#StretchSundays - if you like a good stretch, love yoga, have never done yoga but want to try it out in the comfort of your own home or just learn more, this is the day for you! I'll be talking through some of my personal favourites, explaining them and even filming a few demonstrations for you to give a go

#MoveMondays - all my dance moves will be released on Mondays. I'll talk about the benefits of dancing, post some instructional videos and even talk you through a few of them

#TalkToMeTuesdays - I want you to engage, discuss, debate and yes, even disagree. I'll be putting up my opinions on various topics and asking yours

#WellbeingWednesdays OR #WetWednesdays - mid-week will be split and dedicated to two topics, general well-being and getting fitter and enjoying the water. This will be the day we might talk through meditation one week and the week after talk about how to improve your swim stroke

#ThrowbackThursdays - one of my favourites. I've already introduced this into my classes with a throwback tuned introduced on the first Thursday of the month but these posts could be anything. Music, dance, exercise or even old toys! Tying them back into your health

#FeedMeFridays - obviously no week would be complete without some food. These will be my favourite recipes, easy tips on how to stay healthy when out and about or even how to mix up your food prep in ways you might not expect

#SkinliciousSaturdays - completing our week will be our Saturday where we'll be taking a look at what goes on your body. The main focus of this will be  the amazing Tropic products but also we'll start sharing some extra knowledge and getting you to ask questions about your current regime

I hope you like the topics and like what's to come in the near future, I love writing them and sharing my thoughts with you all. If you want to have something specific shown then just drop me a line and I'll do my best to include it!!

Looking forward to what the future brings and remember, life isn't about getting to a destination it's the journey we take to get there.

Ciao for now x

April 21, 20162 Comments

Pesto chicken and vegetables

Pesto chicken

This is one of my favourite pesto dishes and so so flexible! This can be put into pasta, you can have it with quinoa, just as is with some delicious sweet potato fries. Just so many options!! Also, you can change the ingredients based on what's in your cupboard or fridge, the pesto is the best part.

Ingredients:
4 boneless chicken thighs
A handful of sweet cherry tomatoes sliced in half
A handful of frozen mushrooms
A handful of frozen broccoli broken up
1 portion of the amazing homemade green pesto
A mug of water

Super easy, all you do is throw it all in an oven tray and let it roast away for about 45 mins. Make sure all the broccoli is covered with liquid or you'll get crispy bits! Then either mix it with quinoa, pasta or however else you want it. I normally just have it with a flatbread and eat it like a chunky soup!

Enjoy

Ciao for now! x

February 6, 2016No Comments

Choco brownies – Sweet treats

MixBrownies

I made this recipe for the first time last night and they went down a storm. The look on people's faces when I said there were choco brownies that contained no chocolate was hilarious. Have to say, much easier recipe than expected and not too long to make either! Hilariously I can't even taste the mix due to my complete dislike of anything chocolatey! This one was inspired by the amazing Ella Woodward who's recipe book I always refer back to when looking for inspiration.

Ingredients
2 tablespoons of chia seeds
400g of black beans (canned is fine)
200g ground almonds
200ml coconut milk
2 tablespoons of coconut milk
13 tablespoons of maple syrup
7 tablespoons of cacao powder
20 red apples
1 tablespoon of cinnamon

First, you need to make the apple puree. This is needed to help keep the mix sticky and stay together. Peel and core the apples cutting them into bite-sized pieces. Put in a saucepan with only about 2cm of water and boil for about 45 minutes or until soft. Once they have gone soft, blend it altogether or mash it as best as possible mixing in 3 tablespoons of maple syrup and the cinnamon. This can then be stored for about a week in the fridge or I usually freeze it and take it out when needed. For this recipe, you only need about 200g of this mix so freeze the rest once you've made a batch!

Next, put the chia seeds in a bowl with 140ml of water and let it sit for 30 minutes.

Turn your oven on to 180 degrees, 160 degrees for fan ovens.

Put everything into a blender and mix together with the chia seeds once they have soaked for 30 mins.

Line a baking dish with banking paper and pour the mix in, spreading it out so it is as even as possible.

Bake for about 45 minutes or until you can put a knife in the centre and it comes out without any mix on it. Then let it sit in the tin for 45 minutes. I know you want to eat it hot but honestly, this is when it starts to set properly so DON'T TOUCH it!

Cut into small brownie shapes and store in the fridge for about a week.

Enjoy and let me know how you get on!

Ciao for now x

January 30, 2016No Comments

Day 30 – Travelling and eating well

This post is more relevant today as I've decided to head off to Paris for the weekend and one of the hardest things about travelling is eating right!

When you're away it's easy to fall into the habits of bread, excessive carbs, ice cream, cake, sweets etc and that's fine now and again but be careful you don't reverse all the hard work you do day in and day out by pigging out.

I have had experiences in the past where I go crazy, enjoy all the things that I haven't been eating back at home and then I feel lethargic, reluctant to go out and explore or even crazily take a nap while I'm in a beautiful new place.

Here are a few top tips from me for staying healthy while on the go:

  1. Travel time - try to plan and pack something for the journey. I find that is the hardest time to eat well because most of the time flights, trains, buses or even drives are starting really early in the morning and you just want something to eat and don't have much time to make something. Make it the night before and try to be as good as you can. I had a Eurostar this morning at 8.10 am which meant I had to be up for 5.30am (to be functioning even slightly!). Last night I boiled two eggs, made a home baked baguette and inside put a mashed avocado and some fresh home baked ham (I roast a whole joint then slice it and freeze the slices in small packets to use at a later date). Not only that but when I made my morning smoothie yesterday morning I made double the quantity and simply drank that today. All that was done at 6am this morning, very blurry eyed was to eat the baguette and drink the smoothie in front of the TV while I mentally woke up and packed my stomach full of good things to start the day.
  2. Learn some basic language - let's be clear here I'm not suggesting you learn the entire language but if there are specifically things you don't like or really love then learn that word. My favourites are the word for vegetable, avocado and fresh juice. That way you might still want to be a bit naughty but you can't go wrong if you've asked for some grilled vegetables on the side. Equally if there is something you specifically don't like then learn it! No point complaining there are mushrooms in your meal if you didn't learn the word for mushrooms which was staring at you from the menu description!!
  3. Research some cool restaurants - have a look online and see what restaurants are around. Not all of them have to be super healthy but you can normally check out menus online and see what foods people offer so why not plan a little bit about where you could go for an evening.
  4. Have fun and treat yourself - don't get too caught up in trying to be good the entire time you are away. Yes you shouldn't go crazy and eat 5 cakes in a day either but give yourself a treat, you are on holiday. Try not to stress too much about it but equally do not be counting calories.

That's all for now but if you know you are going away then you have a checklist of things to do for your trip anyway....plan your food as part of that checklist!

Ciao for now x

January 27, 2016No Comments

Day 27 – FIBRE!

Fibre is hugely important for so many reasons. It can help with digestive health, heart disease, diabetes and even some cancers!

Most people in the UK don't get enough fibre in their diet and as such a lot of people suffer from digestive problems and disorders. Eating fibre also helps to keep you full and helps to keep your digestive system healthy. But what type of fibre should you be eating and where do you find it?

Soluble Fibre
Soluble fibre can be digested by your body and can help to reduce cholesterol in your blood. For anyone suffering constipation, increasing the amount of soluble fibre in your diet can help you to soften your stool and make it easier to go the bathroom.

Where do you find soluble fibre?
- Fruits - like bananas and apples
- Oats, barley, rye
- root vegetables

Insoluble Fibre
Insoluble fibre can't be digested by your body and simply passes straight through, helping other foods move through your digestive system.

Where do you find insoluble fibre?
- wholemeal bread
- bran
- cereals
- nuts and seeds

So if you constantly have digestive issues or pains, maybe take a look at how much fibre you are eating and which type and try to balance it back out.

Ciao for now x

January 25, 2016No Comments

Day 25 – Protein!

What do you know about protein? What do you think you know about protein?
Today, we'll have a look at protein, what it is needed for and how you can use that knowledge for being healthier

What do we need it for?
Protein is needed to form the building blocks for new tissue and repairing existing body cells! They can also be used for making enzymes, hormones and even antibodies. It can also be used as a small fuel source, but very little!!

How much protein should I be eating?
This varies more than you'd expect. If you don't do anything and are what we call 'sedentary' then your requirement is 0.75 grams of protein for each KG of body weight. If however you are an athlete your requirement ranges between 1.2 and 1.7 grams of protein for each KG of body weight. What does that mean for me? I currently weigh about 80kg. That means if I did nothing and was sedentary I should be eating only 60g of protein per day. If however I was an athlete my protein requirement might be anything up to 136g per day. Realistically I am more in the middle and my protein requirement is more in the lower spectrum of 1.2 times my weight, which comes to 96g per day.

How should I eat my protein?
Well, obviously you shouldn't eat all of your intake at once, that would be a bit silly and overload your system at a time when it doesn't need them all. Most experts recommend that you consume 20 to 25 grams of protein in each meal as well as immediately after you exercise.

So take a read, have a think about what you're eating and combine it with the information we have had already around Carbohydrates and Fats and try and plan your food a bit better.

Ciao for now! x

January 22, 2016No Comments

Day 22 – Eggy soldiers!

Frying PanSoldiers on a plate

So to start with, let me make this very clear, this is NOT the most beautiful of dishes. To be fair, not many of my dishes are very pretty but they are good for you and they are delicious....I'm afraid I'm just not an artist with my food! Sorry!

This one is another alternative in the mornings. I love bread and I love eggs so eggy soldiers are my favourite thing ever. This is a slight variation on my usual as I had the most delicious home baked sour dough bread with seaweed in it made and sourced via one of the girls in my yoga class (her stuff can be found here http://www.arlenedunkley-wood.co.uk/)

Obviously the ingredients and recipe for this dish are minimal and simplistic, that's why you can be luxurious in your bread choice and go crazy with a delicious bread choice. If you can get hold of some of Arlene's please do as you won't regret it:

Ingredients
2 large organic eggs
Splash of coconut milk
2 slices of good thick slices of bread (though any will do)

Put about a quarter of a teaspoon of coconut milk in a pan to start warming up. Slice the bread into soldiers, about 2cm thick.

Beat the two eggs and the coconut milk together in a bowl and season with some salt and pepper.

Dip the slices of bread into the egg mixture and fry in the frying pan. Fry on each side until nicely browned.

Put on a plate with some cracked black pepper on top and enjoy!

It's that simple!!!

Ciao for now x

  
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