Browsing Category

Recipes

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.\

Supplements

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.

Recipes
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.

Recipes

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 (No Ratings Yet)
Loading...
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.

Ingredients

  • 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.

Instructions

1

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

2

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

3

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.

4

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.

5

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

Nutrition

  • 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 @cyntra.in.the.city on Instagram!


For More Stress-Free Nourishing Recipes Click Here: Nourish

Recipes

Nuti Goji Coconut Bars | Recipes

healthy office snacks


What do you choose to nibble on when snack attack calls at 11’sies? 

What are your options when you’re stuck in the office? Another Latte? A chocolate bar?

It is completely natural for your body to kick in with hunger at this time. Most of us are up and out of the house before 8 am quite often missing breakfast. We have got the blood pumping, usually, the stress flowing and have started our metabolism running which leads to our stomachs rumbling.

Studies such as this one in Huffington Post have actually found that having small regular snacks can help regulate your blood sugar levels at the same time as boosting your metabolism. A win-win if you are on a calorie-restricted diet or looking to keep lean.

Nuti Goji Coconut Bars

Problem: Most offices these days have few and far between options to snack on which aren’t naughty calorie loaded or riddled with sugar.

Solution: These Nuti Goji Coconut Bars to keep in Tupperware in the office for when you need a boost.

Benefit: Instead of leaving you groggy with a sugar high and low – these snacks will power your brain for you to stay efficient, effective and ready to tackle the working day.


These little nut bars are powerhouses of the good stuff!

Almonds:

contain lots of healthy fats, fibre, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss

Goji berries:

contain vitamin C, vitamin B2, vitamin A, iron, selenium and other antioxidants. These shrivelled red berries are alleged to boost the immune system and brain activity, protect against heart disease and cancer, and improve life expectancy.

Coconut: 

Desiccated coconut offers other health benefits thanks to its iron and fibre content. Your body uses fibre to control your blood cholesterol levels, and a diet rich in fibre fights type-2 diabetes and cardiovascular disease.

shredded coconut


Ingredients:

300g Almonds
70g Goji Berries
70g Desiccated Coconut
50g Dates
3 tbsp Coconut Oil
3 Eggs
Tbsp Sunflower and Pumpkin Seeds
3 Squares Dark Chocolate

Goji Berries

Method:

In a food processor blend the almonds, goji berries, dates and coconut. Once desiccated into a type of powder. Mix in the 3 eggs and 3 tbsp of Coconut Oil.

Meanwhile turn the oven to 180c and line a tin with greaseproof paper or coconut oil.

Pour mixture into the tin and lightly pat down.

Bake for 20 mins. Pull out of the oven to cool.

While still warm sprinkle the pumpkin seeds and leftover gojis on top.

After 5 minutes microwave the dark chocolate and lightly drizzle over the top.

Nuti Goji Coconut Bars

Storage:

These beautiful little bites will keep really well in air-tight Tupperware for about a week. They are full of nutrients and are the perfect little snack to keep you slim and satisfied while in the office.

So many shops bought snacks are full to the brim of sugar and bad carbs which spike your blood levels, tire you out, leave you hungry and generally bad for you.

Change your snack habits and get the glowing benefits of a clean and healthy snack.


For More Stress-Free Nourishing Recipes Click Here: Nourish

Recipes

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…


Ingredients:

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


Dressing

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


Method

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

Transport

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


Nutrition

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

Recipes

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.


Recipe

  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

Recipes

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

Ingredients:

  • 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

Method:

#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! @cyntra.in.the.city on Instagram or share with me on facebook! I love getting your feedback!


For More Stress-Free Recipes Click Here: Nourish

Balance/ Recipes

Natural Ways To Keeping Stress Free | Lifestyle

Cleanse & Detox - Cleanse Nurture Restore

Are you sick and tired of well always being sick and tired?

I am!

Stress can impact us all in many different ways and it can creep up on us out of nowhere. With stresses lurking around every corner it is understandable we feel this way!

Living in a town and city there are ‘stresses’ everywhere. Rush hour in the morning, constant digital activity, sirens, crowds, coffee, too many things on our plate, notification after notification and the fact that life just keeps us – well – busy.

Many of the things listed above can’t go away. We all need to go to work, live our day to day lives and balance work + play – that is the way life is. However, there are small ways we can support our body to ensure that when the going gets tough we are prepared.


The Perfect Blend Pukka Herbs Are you sick of being stressed out

Natural Ways To Keeping Stress Free!

I thought I would share my top natural ways to keep stress free and hope that by introducing some simple swaps you can #girlboss your way into each week!


1) Meditation

The buzz word at the moment…but it works.

A simple technique practised for as few as 10 minutes per day can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation.

If you have never done it before I would recommend Headspace or Buddhify. Great apps for guiding you and they have different meditations depending on how you feel. You have to pay £4.99 for Buddhify but I would definitely recommend the purchase.

Peace And Harmony Pukka


2) Herbal Supplements

– Ashwagandha

Last year by a friend who introduced me to Ashwagandha. This root has been used for centuries to help those with adrenal and nervous system problems. Research shows that this root calms and energises and helps us adapt to stress in our modern day lives. I rRecommend: Pukka Ashwagandha

– Turmeric

Happiness is one thing you can never get enough of, and curcumin found in turmeric plays a powerful role in getting and keeping your mood high. Turmeric has also been linked to protecting against sleep deprivation, therefore if you find that you are a night worrier, including this herb/spice into your diet can boost your overall zen.

I find the best way to slip this little spice in my daily diet is via a supplement (again Pukka) or this delicious Turmeric Latte by Wunder Workshop

Turmeric Latte CynCity

 

 

 

 

 

 


3) Get Outside

Out of the office, out of the city or just out for a lunch time. Moving your body and breathing in fresh air is good for the soul. You will find that any stressful encounter or phone call can leave you ready to burst but a 10 minute walk around

You will find that any stressful encounter or phone call can leave you ready to burst but a 10-minute walk with some deep breaths can restore you back to a normal place.

Ideally, if you can get to the great outdoors! Get some quality fresh air, long walks, good food and peace & quiet – Hygge if you will – you will reset ready to tackle the year head on!


Roses Pukka Last Chapter Cleanse Nurture Restore

4) Regular Massage

Massage can work wonders when you’re stressed out. We hold a lot of tension in our bodies and having someone work out those knots can really loosen you up.

One of my favourite apps to use is Urban Massage – you type in what massage you want, choose your therapist and they come to your home!! Yes! So after a long day all you need to do is get home, get comfy and let the professionals do the work.

If you sign up using the link on my home page… you’ll also get a £10 off your first massage 😉


The images in this blog came from Cleanse, Nurture, Restore with Herbal Tea by Sebastian Pole of Pukka Herbs – I would highly recommend a read!

I hope you enjoy my little tips. These are genuine tricks which I use to maintain my cool and ride through the stressful times. We all go through them and finding little coping mechanisms can truly ease you through.


Recipes

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.


Recipe

Difficulty: Medium

Lasts: One Week

Travels: In Tupperware

Storage: Fridge (longer in freezer)

Ingredients:

  • 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


Method

#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

Recipes

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

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:

Digestion

Energy

Mood

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

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!


Supplements-daily

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)

Sond-Energise-Activate


Conclusion

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.

Recipes

HIIT at Home



Freezing

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.


Routine

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

HIIT

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.

THIS WILL STRIP FAT FROM YOUR BODY


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