Health & Fitness Blog

Get Back On the Wagon After Christmas!

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I put an offer in the local ‘Stay Loyal & Stay Local’ Magazine which has just been delivered throughout the SR7 area.

 

A FREE NEW YEAR WEIGHT LOSS PLAN.

 

Did you see it?

 

You can get 2015 off to a great start by losing 7lbs in 7 days – for FREE

 

Its your chance to get ‘back on the wagon’ after Christmas!

 

No, doubt you will be feeling bloated and sluggish after the festive season. (you may already feel the lbs creeping on)

 

And I bet you’re thinking about making a new year resolution based around fitness or weight loss?

 

Well this is your chance to…

 

– LOSE 7 LBS IN 7 DAYS

– FEEL LESS BLOATED

– GET YOUR ENERGY BACK!

 

 

Included in the free week…

 

  • 4 Boot Camp Workouts (worth £20)
  • 7 Day Meal Plan (worth £40)
  • Recipes (worth £14.99)
  • Shopping List
  • Motivational Support

 

The FREE week starts on Monday 12th January 2015. 

 

BUT…

 

Theres only 20 spaces up for grabs and 7 of them have been taken in the last 3 days since the magazine was posted.

 

So as I’m typing this email theres 13 spaces left.

 

To sign up for the free week just click here FREE WEEK

 

Don’t hesitate because these spaces WILL fill up.

 

 

I hope to see you in Jan :-)

 

P.s. Theres no catch. There’s no tie in clause at the end of the week – its just totally free. I want to help you get 2015 off to a healthy start.

 

Flyer (1)







Nightmare On Health Street!

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016-Pumpkin Bootcamp-1410

Halloween is here this month and many of us will be spending the evening either taking the kids out trick or treating or constantly getting up to answer the door to costumed ghouls and ghosts.

The fun atmosphere around the evening has taken away any scariness; in fact the only scary thing about Halloween is the thought that a teenager might throw an egg at your house.

Telling ghost stories in the dark with only torch light illuminating your face was always scary but by now you’ve heard them all right?

But I’m about to change all that with a ghastly story about five terrifying facts about fitness that’ll have you hiding behind the sofa!

1.       One in 10 parents think that Jaffa cakes, cola and chips count as part of your 5-a-day fruit and veg. Maybe it’s because of the orange centre and chips are made from potatoes but seriously!? That’s around 2 million parents in the UK who thinks putting a Jaffa Cake in their child’s lunchbox counts as a fruit portion.

 

2.       Sugar is as dangerous to our health as tobacco. Due to the high hidden content and food companies using 257 different names for sugar in their ingredients you can consume up to 12 grams of sugar daily without even realising. Sugar intake of these proportions are driving the obesity epidemic and causing health issues from heart disease to diabetes.

 

3.       29% of girls and 26% of boys are obese and that number is set to rise. The number of obese people in the UK has climbed alarmingly in the last 30 years and Britain is the 3rd fattest country in Western Europe behind only Iceland and Malta.

 

4.       Severe tooth decay is the 4th most common reason for children to be admitted to hospital. Thousands of children every year are being referred to the hospital from their dentist to have multiple teeth removed under aesthetic because of severe tooth decay; dental experts say that the leading causes are fizzy drinks, poor diet and poor cleaning technique.

 

5.       Diabetes is among the top 3 causes of blindness for adults. And until 2014 it was number one, diabetes is not only a disease in itself but it also causes other health complications as well as blindness diabetes is also the number one cause of amputations.

 







A CLEAN, ENERGY BOOSTING RECIPE…

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PEPPERS STUFFED WITH CHIA, HUMMUS AND PINE NUTS

2014-08-13 20.46.56

 

 

 

 

Ingredients:
200g hummus
1 tbsp chia seeds
1 tsp ground cumin
1/2 tsp chilli powder
1 red pepper, cut in half through the stem and seeded
2 tbsp pine nuts
2 tbsp olive oil
Method:
Preheat the oven to 180 degrees.
In a small bowl, mix together the hummus, chia seeds, lemon juice and spices.
Portion the mixture into the cavities of the peppers. Top with the pine nuts and drizzle with the olive oil.
Put the peppers on a baking tray and bake them in the preheated oven for 40 minutes, or until they have puckered around the edges and the pine nuts have lightly bronzed.
Serve the stuffed peppers on a bed of salad leaves.







A quick, simple and tasty meal>>>

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QUINOA SALAD WITH HALOUMI AND POMEGRANATE

2014-08-17 21.00.35

 

 

 

 

 

Ingredients:
1 cup quinoa
2 cups water
1 clove garlic (crushed)
2 tablespoons lemon juice
2 teaspoons ground cumin
2 teaspoons ground coriander
1/4 cup olive oil
1/2 cup fresh mint leaves
100g baby spinach leaves
1/2 cup sunflower seed toasted
250g haloumi cut into 1cm slices
1/3 cup pomegranate seeds

Method:
1. Bring quinoa and water to the boil in a medium saucepan, cook, covered on a low heat for 15 minutes or until tender. Drain, cool slightly.

2. Combine garlic, juice, spices and 1 tablespoon of oil in a large oil in a large bowl. Add quinoa to bowl with mint, spinach leaves and seeds. Toss gently to combine.

3. Heat remaining oil in a large frying pan over high heat; cook haloumi for 1 min each side or until golden.

4. Serve quinoa salad topped with haloumi, yogurt and pomegranate seeds







mmmm….. this is a quick and easy meal to impress your friends!

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Iv had a few people ask what kind of recipes are in my Busy Mums Cook Book so here’s an example >>>

GOATS CHEESE & ASPARAGUS FRITTATA

2014-08-18 20.22.16

Ingredients:
400g asparagus
1 tbsp olive oil
1 round of goats cheese (crumbled)
6 large eggs
2 tbsp chopped chives

Method:
1. Preheat the grill to medium/high. Place the asparagus in a pan of simmering water. Remove after 5 minutes when still tender and bright green. Refresh under a cold tap and cut into 1cm pieces.
2.Heat oil in a frying pan and add the bacon, cook for 3 minutes.
3. Lightly beat the eggs, adding the asparagus, chives and season well.
4. Pour the eggs mixture into the pan. Cook over a gentle heat for 2 minutes and then add cheese, place under the grill for a few minutes or until lightly golden and the top is set.

If you would like a copy of the BUSY MUMS COOK BOOK that contains 90 CLEAN RECIPES like this one you can get it here https://glowfitnessacademy.leadpages.net/cookbookoffer/







You have got to try this!!!

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PRAWN & QUINOA GRITS

.

 

 

 

 

 

Ingredients: 190g quinoa
500ml chicken stock
2tbsp cream cheese
½ lemon
1 tbsp butter
1 tbsp olive oil
1 red chilli, finely chopped
6 spring onions white and green bits finely chopped
2 garlic cloves peeled and thinly sliced
100g smoked streaky baconn cut into small batons
500g raw prawns, peeled and heads removed

Method:
Put the quinoa and chicken stock into a sauce pan and bring to the boil, then reduce the heat. Simmer with the lid on for 15 minutes or until most of the liquid has been absorbed. Stir through the cream cheese and grate in the zest of the lemon half (reserve the other half). You want a slightly droopy consistency, so if it is too tight, add more cream cheese or a slosh of hot water.

While the quinoa is cooking put a large pan over medium heat and add the butter, olive oil, half the chiili, white bits of the spring onions, garlic and bacon. Add the reserved lemon half, cut side down, in the pan. Cook until the bacon has begun to render its fat and take on some colour.

Add the prawns and cook for 3-4 minutes until they have turned pink, Remove them from the pan.

Squeeze the burnished lemon into the pan and scrape up and colour that has clung to the bottom to create a rustic sauce. Serve the prawns over the quinoa, topped with the bacon and the pan juices. Top with the remaining chilli and a handful of the green bits from the spring onions.







Fancy a curry???

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COCONUT CHICKEN CURRY

.....

 

 

 

 

 

Ingredients:
300ml coconut milk
2 tbsp tomato puree
1 tbsp dried crushed chilli
2 tbsp ground almonds
2 tsp turmeric
2 tsp garam masala
2 tsp cumin
4 chicken breast fillets cut into bite sized pieces
2 onions chopped
2 garlic cloves, crushed and finely chopped
2 tbsp coconut oil
4 tbsp fresh coriander

Method:
Mic the coconut milk with the tomato puree, chilli, almonds, turmeric, garam masala, cumin and 1 tbsp water. Add the chicken and coat all of the pieces. Cover with ling film and refrigerate for at least an hour.

Cook the onions and garlic in one tsp of cocnut oil until soft.

Remove the chicken from the marinade, add to the pan with the onion and cook for 2 mins, covered over a low heat. Add the marinade and the remaining oil and cook for 15-20 mins.

Stir in the fresh coriander and serve.







Another lovely weekend breakfast…

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FETA, MINT, LENTIL & PISTACHIO OMELETTES

....

 

 

 

 

 

Serves 2

Ingredients: 5 tbsp olive oil
1 x 400g tin brown lentils
2 large handfuls of baby spinach
50g feta
6 eggs
4tbsp fresh mint leaves, roughly torn
2tbsp pistachios
Freshly ground black pepper
Lemon wedges (to serve)

Method:

Place 1 tablespoon of olive oil in a frying pan and add the lentils and spinach. Stir to warm the ingredients through and wilt the spinach. Season with pepper and add the content to a plate. Crumble the feta over the top of the lentils and set aside while you make your omelettes.

Whisk the eggs together in a bowl. Heat 2 tablespoons of olive oil in the frying pan and add half of the egg mixture. Cook for 2 miuntes or until the top of the omelette is almost set and base is golden.

Spoon half of the lentil mixture over half of the omelette thats furthest away from you. Use a spatula to filp the nearest half over the filling to enclose it. Slide the omelette onto a plate and scatter with half of the mint leaves and pistachios. Serve with a wedge of lemon.

Repeat again to make the second omelette.







ONE OF THE BEST MEALS IV HAD IN AGES!

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BLACK BEAN, CHORIZO, SWEET POTATO AND COCONUT BOWL

...

 

 

 

 

Ingredients:

1 large sweet potato peeled and cubed
2 tbsp olive oil
50g chorizo cut into thin coins and then in half
Handful of dried coconut shavings
1 red onion peeled and cut into eighths
1x 400g tin of black beans rinsed
Handful of fresh coriander
1 red chilli thinly sliced
Greek yogurt to drizzle

Method:
Preheat oven to 180 degrees.

Place sweet potato in a roasting tray, drizzle with olive oil. Roast in the pre heated oven for 20 minutes or until its gained a little colour around the edges.

After 20 minutes add the chorizo, coconut shavings and most of the onion. Leave one eighth aside to sliver at the end)

When the potato is cooked through and the onion has been stained lightly pink from the chorizos oil, remove the tray from the oven and mix in the black beans. The heat from the roasting tray and its contents will warm the beans.

Cut the remaining onion pieces into slivers as thin as you can manage. Add the onion slivers, coriander and chilli to the roasting tray.

Season with a little salt and drizzle greek yogurt over the top before serving.







Read This If You Feel Disappointed When You Step On The Scales…‏

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Have you been in this situation??

You had a great week with your  diet.  

You worked your ass off at the gym, 

You drank your water like there was no tomorrow.  

So now comes the time to step on the scale and check
your progress.  

So you look down and don’t see a loss.  

Okay, it’s just the scale.  

Step off, step back on.  

Nope, same number.  

Oh!  Must be time to recalibrate.  

So you reset your scale, step back on… nope, same
number.  

Commence mental break down!  

SCREW THIS!!!! 

If I’m sticking to my plan and gaining weight, I’m just
going to eat whatever I want since I’m gaining weight
anyway.  And then you throw on your cheaty pants and
have a one person party in your kitchen.

You’ve done it.

Know how I know?

‘Cos I’ve done it too.

I’VE BEEN THERE!

But here’s the thing, you just let that one little box spit out
a number at you and ruin your whole day.  And then you
chose to ruin your progress that you worked hard for!
The scale is ONE way – and at times a very inconsistent
way – to track your progress.  You need to look at the big
picture…

Did your measurements change?
Did your pictures change?
Are your clothes fitting any different?

Yes, the number on the scale is going to go up
unexpectedly at time – DO NOT assume right away that
you gained fat.  The number on the scale can go up for
several reasons other than a gain in body fat.  So keep
sticking to your plans and consider if one or more of the
following is going on in your body.

—————————————————————————

BLOOD VOLUME

After being on a week or two of a consistent exercise
program your body will start producing more blood.
Veins and arteries enlarge in response to the added
work you’re doing to make sure your muscles are getting
fresh oxygenated blood, water and nutrients as fast as
possible.  So your body starts producing more blood to
fill the comfy widened roads they travel down – and that
means weight gain.

——————————————————————————

WATER

Your body is made of large amounts of water, which not
only makes your weight fluctuate from day to day, it makes
you fluctuate from hour to hour.  Water can make up for
approximately 2/3 of your total body weight. So clearly there
is a lot of room for your weight to be affected from either
retaining water, or from being dehydrated other weeks.
For you ladies out there, EVERY MONTH you know your
period is going to come.  And every month you will STILL
freak out when you step on the scale and see an increase
from water retention.  My suggestion, track your period,
eliminate the element of surprise.  If you’re working with a PT,
don’t be afraid to tell them that you’re a few days from
starting your period.  We like to know everything that is going
on with our clients’ bodies.

——————————————————————————

SODIUM

This is one of the most common overlooked aspects of
unexpected weight gain.  Do you even monitor your sodium?
When on a diet most of us pay close attention to our carbs,
protein, and fat, but sodium intake often gets overlooked.
Most people assume if they’re not salting their foods, they’re
not going overboard with sodium.  However that’s not true.
Certain foods like dairy, eggs, and most processed foods
have higher levels of sodium that can get you soaring over
your daily recommended allowance and cause water retention.

——————————————————————————-

GLYCOGEN

Who loves carbs?  ME!  Who turns into a bloated pufferfish
after her high carb day?  ME!  And YOU!  You can thank the
glycogen stores for that.  Those high carb days keep you
energized, feeling great, but also are most likely going to
show an increase on the scale the next day.

——————————————————————————–

GOING TO THE LOO

Yup, I’v gotta mention this haha.  When was the last time you
went to the loo?  Think of all the food you’ve consumed over
the past day.  It takes anywhere from 10-20 hours from
ingestion for your food to find its way through your body and
out the back door.  So let’s say you couldn’t go to the toilet
when you woke up in the morning and stepped on the scale
anyway.  The average person who defecates 1-3 times a day
will produce 1 ounce of feces for every 12 lbs of body weight.
So you do the maths – that can add up to some pretty big weight
fluctuations especially if you’re not regular. More often than not
some little dietary changes can get things moving again and
you’ll see the number on the scale going back down.

 

So there you have it…

Five issues that can cause an increase on the scale,
but not an increase in body fat.

This is why you should track your progress is various ways,
like pictures, measurements, and how your clothes fit.

You want to look at your progress over a significant period of
time, not always just from week to week.

You may be up this week, but are you down in weight from
where you were a month ago?

Always look at the big picture!







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