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Holistic Nourishment + Recipes

Nourishing your body should be approached holistically. From delicious recipes, healthy supplements and everything in between – I share my Simple, Quick, Healthy and Delicious recipes for all to enjoy.

Perfect recipes for busy to people to maintain their goals while saving time.\


I believe in having a well-rounded diet but sometimes our busy lives get in the way. I have shared my favourite supplements to support a healthy and balanced diet.

I don’t follow a particular diet – I eat what feels good for me. Take what you like and if it’s not for you do not worry – variety is the spice of life.


Healthy Low Calorie Granola | Nourish

homemade granola, healthy granola

Healthy Granola

Oh sweet granola – how I love you! I don’t know what it is about you? The crunch, the flavour or the nuts? Who knows? but I do love this calorific little snack at all times of the day. That being said, these little handfuls do add up and sometimes in the realm of 500 calories per serve – yikes!

Damn you sweet crunchiness! I thought long and hard about this sacrifice and I came to the conclusion – I’m not ready to give you up!

Being a total believer in BALANCE the best next thing I could do is go away and come up with a ‘healthier’ version of this delicious snack.

And here it is to share with you:

Healthy Low Calorie Granola

1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 4.60 out of 5)
Serves: 8
Prep Time: 10mins Cooking Time: 20mins

An easy, healthy and quick recipe for maple granola full of pecans, coconut & crunchy clusters! No oil or refined sugar - only 140cals per serve and only 8 ingredients.


  • 2 tsp ground cinnamon
  • 2 large egg whites
  • 1 tsp vanilla extract
  • 60 ml pure maple syrup
  • 60g puffed brown rice
  • 150g old-fashioned oats
  • A handful of crushed pecans
  • A handful of coconut flakes



Preheat the oven to 160c and line a large tin with parchment paper.


In a large bowl, whisk together the egg whites, cinnamon, and vanilla extract until the egg whites are broken up and slightly bubbly.


Stir in the maple syrup. Pour in the puffed rice and oats, and gently stir with a spatula until both cereals are evenly coated. Spread the mixture evenly onto the prepared pan. Bake for 10- 20 minutes checking to stop burning.


Gently stir and move the clusters around the pan to break up the granola and prevent the bits closest to the edge from burning.


Add pecans and or coconut flakes (or whatever you want to add)


Bake for an additional 5-9 minutes, or until the granola is golden and crunchy.


Cool the granola completely to room temperature before transferring to an airtight container.


  • 140 Calories
  • 24g Carbohydrates
  • 4g Fat
  • 4g Protein

Share with me your pictures of your health granola in the comments below or even better share them to me on Instagram

For More Easy Nourishing Recipes Click Here: Nourish


F45 Protein Ball Recipe | Recipes

5 Ingredient Protein Balls

Simple, easy and all you need is a bowl and a bit of elbow grease.

These protein balls are super tasty and easy to make. Most recipes call for lots of ingredients and a food processor – this recipe is not about that. This recipe is a simple recipe to help you make healthier choices by making easy to make snacks for your day.

health balls

Many of us don’t get enough protein at lunch – which often causes that early afternoon Grehlin (the hormone that ignites hunger) start to grumble. These little power houses offer a certain amount of sweetness while being packed full of health protein, fats and carbs.

No Food Processor Required

They can be stored easily – so double the quantity and make a big batch and freeze.

The Right Protein Powder

For my recipe I used two protein powders. I am extremely fussy about the quality of protein I use and try and source good companies and not loaded with hidden nasties.

For those in the UK, I always use Innermost (yep I brought a bag to Australia with me). Great team and you can find most of their products online at websites or in F45 gyms in London.

For those in Australia, I have been using Bondi Protein Co – which you can find in Chemist Warehouse or online.

Get Experimental with Flavours

You can easily vary up the ingredients based on your protein powder choice. Pea protein? Why not use pistachio’s instead of choc chips? Strawberry whey? Why not try some white choc?

Once you’ve nailed the base you can really swap ingredients in and out to suit your taste.

These balls are great for upping your Protein goals but also can be used as part of any 8 week challenge include the F45 8 Week Challenge. F45 Protein Balls can be made to be vegan but swapping the honey for maple syrup.

Find the Recipe here:

Easy No Bake Protein Balls

1 Star2 Stars3 Stars4 Stars5 Stars (1 votes, average: 5.00 out of 5)
By Cyntra Charlesworth Serves: 12
Prep Time: 10 mins Cooking Time: 0 mins

5 Ingredient No Bake Protein Balls. These simple and easy protein balls can be made using just a bowl and some old fashioned elbow grease.


  • 192g of Rolled Oats
  • 68g of Nut Butter
  • 2 TBSP of Chocolate Chips
  • 60g Protein Powder
  • 34g Honey
  • Extras:
  • If you want to roll the balls in desiccated coconut it gives a really nice visual but is not necessary.



In a bowl, combine all the dry products mixing evenly to get good consistency


Mix the nut butter and honey together using a spoon and add to the dry mixture.


Mix using a metal spoon to try and get an even mixture. Once mixed, start to use your hands as the warmth will help combine the products further.


Once mixture is relatively consistent, grab a bowl of warm water and dip your fingers in and grab a small ball (around 30g) to start rolling into a ball shape. The water helps bind the mixture and then you can roll in the coconut before setting aside.


Once rolled, keep a couple in the fridge and freeze the rest.


  • 90 Calories
  • 10g Carbohydrates
  • 5g Fat
  • 5g Protein
  • 3g Saturated fat
  • 4g Sugar
  • 2g Unsaturated fat

Be sure to share with me your variants at on Instagram!

For More Stress-Free Nourishing Recipes Click Here: Nourish


Avocado and Pomegranate Tabbouleh | Recipes

Pomegranate and Avocado tabbouleh, cyncityAvocado and Pomegranate Tabbouleh

It’s Sunday and you’re planning your lunches for the week ahead!

The buzz words in your head are CLEAN LEAN PROTEIN GOOD FATS LOW CARB VEGAN

and then your mind goes blank…

Well here is a perfect little dish that you can make ahead of time and will last up to 3 days in the fridge! It is easily transported in Tupperware and just tastes better and better…


80g quinoa – read packet instructions on how to make nice and fluffy.

6 tomatoes, diced into small chunks

1/2 cucumber

5 large handfuls of roughly chopped fresh, flat-leaf parsley

1  handful of chopped fresh mint

1 large ripe Hass avocado

2 tablespoons of toasted flaked almonds

Pomegranate seeds (you can buy these at most supermarkets pre-seeded if you need) If you can’t find pomegranates sultanas can be used as a substitute

2 large handfuls of leaves such as watercress, spinach and rocket


6 tablespoons of extra virgin olive oil

1 grated garlic clove

2 tablespoons of fresh lemon juice

2 teaspoons of good quality honey

Sea salt and Black Pepper

Pomegranate and quinoa, cyncity, Cyntra


Drain and rinse the quinoa well – make sure there are no bubbly bits in the water as these are the natural saponins which are not good for digestion. Cook according to packet instructions, usually 15 minutes, then drain and set aside to cool. Run a fork through it to lightly fluff up the quinoa

Put all the ingredients for the dressing in a jam jar (if you have one) and shake or grab a glass and whisk with a fork

Chop the tomatoes and cucumber – remove the seeded bit of the cucumber as this can make the salad go quite wet. If you cut the cucumber in half then half again lengthways – grab a spoon and run it down from top to bottom you will find the seeds will pull out quite easily.

Combine the warm quinoa, tomatoes, cucumber and herbs with the dressing.

At this point, if you wish to save for lunches this week – leave to cool till cold. Then seal in Tupperware and keep in the fridge (see more info below)

Make a gorgeous bed of salad, place the tabbouleh on top, and add chopped avocado and pomegranate

Dry fry the flaked almonds few minutes on a medium heat until toasted and scatter over the tabbouleh.

Serve warm or cold

Pomegranate and Avocado tabbouleh, cyncity


Keep the tabbouleh in the fridge

On the day of lunch: chop the avocado and place in a container with a squeeze of lemon/lime on top (this will stop from going brown) and place pomegranate.

Grab some toasted almonds (you can buy them pre-toasted) and sprinkle on top – just before eating for extra crunch

Place salad leaves on top in order to keep them fresh


Quinoa is full of protein

Avocado is a great healthy fat

and the rest is made up of beautiful skin nourishing herbs, fruit and veggies

Delicious, Nutritious and Perfect for anyone on the run!

For More Stress-Free Nourishing Recipes Click Here: Nourish


Rosewater and Orange Gin & Tonic | Recipes

Rosewater and Orange Gin & Tonic

After a long and stressful week there is nothing better than coming home, meeting with some friends and letting the week unwind over a tasty G&T.

Gone are the days when a standard G&T was the go-to – now we are surrounded with opportunities to really spice up a simple classic.

Zesty, floral and autumnal twist on an old classic – I have been working on the perfect serve creating Rosewater and Orange Gin & Tonic Cocktail using Bombay Saffire gin to share with you all.

This cocktail was inspired by the change in season, this is the perfect way to unwind after a long week.
rosewater and orange gin and tonic, cyntra, cyntra charlesworth, cyncity
With delicate floral notes, blended with the citrus of orange and mixed with the soft botanical’s of the gin, it has a romantic and elegant touch – perfect for any occasion.


  1. Add 1 cup water and 1 cup sugar in a small pot and simmer until sugar is dissolved. Let it cool and add in 1 teaspoon rose water extract.
  2. Chill the syrup in the fridge to allow to cool.
  3. In a cocktail shaker filled with ice, pour in the gin, lemon juice and simple syrup and shake for more than 20 seconds so the ice can melt and dilute the ingredients.Rosewater and Orange Gin & Tonic , cyntra, cyntra charlesworth, cyncity
  4. Using a knife carefully, gently spiral the peel of a fresh orange to get that beautiful orange zest.
  5. Strain over a large ice cube and garnish with the orange twist and rose petals.

Pour in the tonic water, then the gin, then the rosewater, and top off with a bit more ice.

Rosewater and Orange Gin & Tonic, cyntra, cyntra charlesworth, cyncity

Perfectly made and simply enjoyed!

This post was a sponsored post with Bombay Saffire but the thoughts and recipes are my own and would only share with you if I enjoyed myself


Coconut Tofu Curry With Courgetti | Recipes

Coconut Tofu Curry With Courgetti

Delicious, Nutritious, Low Calorie, and Full of Good Fats and Protein! 

Coconut Tofu Curry

This meal is perfect to throw together when you get in from work! Its really easy and takes no time at all. There are little shortcuts which make this recipe perfect to make your family, friends or housemates without breaking the budget! Its completely clean, gluten free, dairy free and sugar-free – so you are ticking all the healthy eating boxes with only a handful of ingredients!

Difficulty: Medium

Lasts: 1 day

Travels: In Tupperware

Storage: Fridge

Coconut Tofu Curry With Courgetti


  • Courgette – 1 spiralized (to make this easier you can buy prepared from Courgette Spaghetti from Tesco)
  • Tofu – 1 Pack
  • Sugar Snap Peas – Few handfuls
  • Peppers – 1 red
  • Onion – 1 white
  • Garlic – 1-2
  • Coconut Milk – 1 400g can
  • Chilli – 1 red
  • Ginger – 1 knob
  • Coconut Oil – 1 tbsp
  • Lime – 1 lime

Coconut Tofu Curry With Courgetti


#1 Heat a wok to a medium heat and add your tbsp of coconut oil

#2 Chop Tofu into small squares and shallow fry in the coconut oil until slightly crispy. Remove from wok and place in a bowl on the side. (try not to pick 😉 )

#3 Chop up your onion, pepper and garlic into small chunks and put in the wok. Simmer these on a low heat for a few minutes.

#4 Add can of coconut milk and turn the heat up to a medium. Chop the chilli an garlic into small pieces and add to the wok.

#5 Grab the courgette spaghetti. Heat a frying pan to a high heat with a little drop of coconut oil and pan fry the Courgetti for about 2 minutes.

Coconut Tofu Curry With Courgetti

#6 When the mixture is simmering nicely – taste – if you have a well-rounded taste with hints of garlic, chilli and ginger – add your sugar snap peas.

#7 Once the sugar snap peas are looking cooked (they should still snap but not be raw) add the tofu and season with a squeeze of lime.

Dish out into a bowl and enjoy this little spicy healthy treat to warm your belly

 Coconut Tofu Curry With Courgetti

Let me know if you try this recipe! on Instagram or share with me on facebook! I love getting your feedback!

For More Stress-Free Recipes Click Here: Nourish


Homemade Cacoa Protein Balls | Recipes


Homemade Cacao Protein Balls

Chocolate Lover

Anyone who knows me knows I am a sucker for Chocolate!

When having a healthy lifestyle it is all about making the right choices but also allowing yourself the things in life that you love but might not be so good for you… That flat white moment!!

Homemade Cacao Protein Balls

Homemade Cacao Protein Balls

You can get your little chocolate fix the healthy and clean way by making Homemade Cacoa Protein Balls!

These balls are made using cacao instead of chocolate which is full of anti-oxidants which protect cells from free radicals! Cacao helps the body protect itself. Do not get Cacao mixed up with Cocoa though… Cocoa has been roasted and therefore loses these wonderful anti-oxidants… so make sure you check the label!

These protein balls will give your body a much-needed energy boost and keep you fuller for longer. They also contain Maca – a superfood that boosts vitality as well as libido – loaded with nuts and sweetened with antioxidant-rich honey, these balls are the perfect snack to get you up and going and keep you full.


Difficulty: Medium

Lasts: One Week

Travels: In Tupperware

Storage: Fridge (longer in freezer)


  • 50g raw cacao
  • 100g oats
  • Tablespoon of Vega Essentials Protein
  • 150g almonds
  • Pinch of salt
  • 1 tbsp maca powder
  • 3 tbsp raw honey
  • 100g almond butter
  • 2 tbsp coconut oil
  • 100g of 85% chocolate

Makes 12-15 balls


#1 In the food processor, blend the oats, protein and almonds for 1–2 minutes, then add the cacao, maca and salt.

Homemade Cacao Protein Balls

#2 Blend for 1 minute, then add the honey, almond butter and coconut oil.

Homemade Cacao Protein Balls

#3 Blend, then roll the mixture into balls and put them in the fridge to set for a few hours.

Homemade Cacao Protein Balls

#4 Melt chocolate in a bowl on the hob, grab a skewer and stick in the middle of the ball. Rotate the ball in chocolate to cover evenly

Homemade Cacao Protein Balls

#5 Allow to cool and store in fridge till required

 Homemade Cacao Protein Balls

Tada – a stress-free snack loaded with protein, full of anti-oxidants and perfect if you need that little moment.

These balls are also great if you need a quick snack before a workout. Great for carrying in your bag to munch on your way to the gym after work!

For More Stress-Free Nourishing Recipes Click Here: Nourish


My Recommended Supplements | Stress-Free Health

There are often mixed responses when it comes to supplements but I truly think the right ones can support you against the natural stresses of our world. 

Often, we are all so busy running around from meeting to meeting, client to client, work to the gym that we often miss out on vital nutrients and minerals. This is where I believe supplementation can support our modern lifestyles.

Here are my Recommended Supplements to give you that Vital Boost and Keep you Balanced!

VITL Supplements


VITL are a home delivery supplement service bringing to you all your vital vitamins and minerals in handy day packets which means no fussing with tonnes of pots of pills everywhere!

They have an app where you update your details, complete an assessment of your lifestyle and needs and then they recommend the correct vitamins and minerals for you.

Here’s How It Works…

1) In-App Consultation

Find out your wellbeing scores across five key pillars of health:




Immune system

Detoxification status

This will pinpoint which area of your well-being to focus on to improve your health.

2) Bespoke Content & Reminders for You

Receive a free, fully personalised well-being plan with the latest advice and health tips relevant just to your scores.

3) Personalised Vitamin Packs

A nutrition pack will be formulated according to your unique nutritional needs. You can order your pack directly from within the app and you’ll be reminded to retake your consultation so your pack adapts as you progress.

4) Integrates with Your Apps

Connect the Apple Health App and your 23andMe profile to seamlessly integrate your sleep patterns, activity levels, and genetic markers to help our experts perfect their recommendations

All this for £10 for your first month with code: CYNCITY

You’ll get your first month supply of personalised vitamins on the monthly plan for just £10

VITL packaging is very easy to use and you can throw the daily packets in your handbag – I couldn’t be without mine!

Pukka Turmeric Lifekind


Pukka Herbs are an incredible brand who’s products, teas and supplements are organically created here in the UK. From Sleep to Stress they have a solution to support your daily needs. Due to Pukka’s phenomenal popularity, many people do not realise how committed they are to ayurvedic medicine and organically and naturally produced herbs. This is a company that cares.

Turmeric Lifekind

Is one of my favourite go-to’s to support my daily needs. It naturally supports my system with its anti-inflammatory properties. It comes in a handy little capsule that I pop in my bag to take just before breakfast and morning cup of Detox Tea.

The BBC did a report that found that increasing your intake of turmeric (curcumin) has shown to affect the cells responsible for depression, eczema, asthma and cancer.

“It was really exciting, to be honest. We found one particular gene which showed the biggest difference. And what’s interesting is that we know this particular gene is involved in three specific diseases: depression, asthma and eczema, and cancer. This is a really striking finding.”

There was evidence turmeric is lipophilic which means for it to be absorbed it is best taken with fat…roll on those coconut turmeric eggs!


Sönd Skincare

Have you heard about Sönd? Sönd is a new skincare system for sensitive skin, which harnesses the incredible natural power of silica. Their Energise + Activate supplements are incredible for dull skin and are formulated to replenish your skin with collagen forming silica, and to improve the overall health, function and appearance.

Their packaging is simple and chic and they pride themselves on looking after your body from the inside out as well as topically.

The tablets contain minerals which are also really good for promoting healthy sleep – which is also an added bonus for our skin.

I will keep you updated with my results but anything that will brighten my skin and help me sleep better is always a bonus.

 (I showed the ingredients list to a biochemist who was impressed and said she would take these)



There are lots of brands out there pushing vitamins to us that are low quality or full of fillers. Do your research prior to taking supplements and make sure the brand you use know their ingredients.

I hope you find my recommendations useful and informative. I am open and honest with my suggestions and would only recommend products I have tested and used myself. I have run all ingredients past a qualified biochemist to investigate.


HIIT at Home


Baby it is cold outside!

This makes my “walk to work” ethos take a bit of a side hit as health comes first.

To combat the loss of my morning walk I have put together a HIIT workout that you can do in your living room that requires only a phone (and a playlist see below)

It takes 20 minutes… And the endorphins have made me buzz all day!

What to wear in Colorado

The Workout

You will need an interval timer on your phone.

I use Interval Timer 

but there are a ton of other apps which you can download which suit you the best.


I do 3 minutes warm-up
15 rounds 30 seconds on/ 30 seconds off
2-minute cooldown

#1 Star jumps

#2 Lunges (15 seconds each leg)

#3 Burpees

#4 Knees Up

#Squat Jumps


Using the timer it will give you a bell between each set of 30 seconds. If you repeat this around 3 times it will give you a full body workout in no time.


Take the stress out of working out! For more Stress-Free tips click here: Balance


Anti-Inflammatory Vegetable Coconut Curry


You may have heard the word Anti-Inflammatory thrown about. It usually comes in the same sentence of alkaline and alkalise but not really know what it means?

Do not worry you are not alone. However, if it is one new word you can put into your mind this month I would highly recommend

When we talk about inflammation and the body we are talking about: joint pain, chronic fatigue, acne, digestive issues or any amount of pain in the body.

Inflammation is one of the largest root causes of disease today. Diabetes, heart disease and other major health problems all stem back to inflammation in some way or another. When the body is out of balance, the pH levels of the blood are affected. This not only disturbs the body’s natural processes but also makes you feel pretty horrible in the meantime.

Many people are even suffering inflammation and possibly don’t even realize it.

What can you do to minimise Inflammation?

Well, first things first an alkaline diet helps with inflammation.


Filling your body with:

and of course lots and lots of greens!


The main culprits that cause inflammation are the usual CRAP

C – Caffeine
R – Refined Sugar
A –  Alcohol
P – Processed Food

So if you cut down on these and boost on the others your body will start to feel refreshed and vibrant.

Anti-Inflammatory Coconut Curry

Here is a little recipe I make when I am feeling a little inflamed to put my body back in check.

I cook this up, package it up and take it to the office with me to keep my body de-stressed even if it’s stressful at work!

Coconut curry


  • 2 tablespoons coconut oil
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 2cm root ginger, peeled and grated
  • 3 tablespoons curry powder
  • 4 teaspoon turmeric
  • 1 fresh chilli, seeded and sliced
  • 500g butternut squash, diced
  • 400g tin chopped tomatoes
  • 5 tablespoons coconut milk
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Prep: 15min Cook: 30 mins Store: in fridge or freeze

Heat the oil in a large pan and fry onion, garlic, ginger, curry powder, turmeric and chilli for about 2 minutes.

Add in squash and allow to brown slightly.

Stir in tomatoes and coconut milk.

Simmer gently for 20 minutes until thickened. Season to taste with salt and pepper.

For extra leafy goodness – add some spinach at the end when cooling.


The Turmeric which I use for this recipe is Wunder Workshop Organic Golden Turmeric Powder.

A Notting Hill based food brand focussing on health promotion & disease prevention.

Set up by Tom & Zoe, WUNDERWORKSHOP is inspired by Ayurveda – the Science of Life, whose principles are based upon a preventive approach to health. WUNDERWORKSHOP uses functional ingredients to maximize life‘s potential, enabling you to live better, work harder and to be stronger (for longer!).

What are you waiting for! Tackle Inflammation head on!

For more stress-free recipes click here: Nourish