Recipes

Review: Press London Juice Cleanse

Every now and again life can come a little unbalanced.

Late nights, too much coffee, client lunches and general burning the candle at both ends can often leave your body like it needs a reboot.

Following the Christmas Festivities, I was starting to feel a little unbalanced and therefore decided to try a juice cleanse to feel more alkalised.

I decided to do Press London 3 day Juice Cleanse and diary the ups and downs for y’all so you know what to expect before you begin!

Continue reading my detox diary…

Before you start:

Read the booklet about the Juice Cleanse
Come off coffee and other stimulants
Eat lightly – try to have no big heavy meals
Plan your week to avoid dinners out
Plan your work week to avoid breakfast/ lunch meetings
Practise yoga – no heavy exertion

Day One

The juices arrived in a cooler box ready to go! I would recommend getting the delivery when you’re at home or somewhere you can immediately store the juices to keep them fresh.

Clearly labelled with the order that you need to take the juices – it could not be easier to start!

There is a guide sent to you to get you prepared prior to the cleanse – I would highly recommend sticking to this as it really does help you set up ahead of the cleanse.

Pros

Enough juices that you do not feel hungry
Lots of flavour variation and incredible flavours to enjoy
Beautifully packaged and the colours are incredible

Cons

You need to forget about meal times which can be hard especially if you work in an office where there is lots of food around. Try and keep yourself distracted and go for a walk when you know there may be temptation
You feel cold – it’s an odd sensation but I felt really chilly
ATTENTION: Read the booklet prior to starting day one. Otherwise, the coffee withdrawal catches you out!

Day Two

Day two began and it felt calmer knowing what to expect. You know what the juices taste like and you can start to plan when best to have the different juices and mylks to suit your day.

Pros

You will start to feel less bloated
Leaves more time to focus on other things
A natural sense of feeling lighter
You feel sleepier in the evenings

Cons

Caffeine – this part really sucks – the caffeine withdrawal is bad and this is why I cannot stress enough to wean yourself off prior to the cleanse
Saying no to friends and events
No gymming

Day Three

By day three you will be really in the swing of things. Your stomach would have shrunk and the benefits of no bloating will be noticeable to you.

There is a sense of pride as well knowing you have stuck to the challenge.

This is the day I would say it would be wise to look at the post cleanse instructions which give you advice on how to re-introduce foods back into your diet to help maintain your new alkalised state.

Pros

No hunger pangs – your body really gets used to it quickly
There is a sense of achievement which makes you feel great about sticking to something

Cons

None by day three – you really do feel like you’re winning!

Top Tricks

Also discovering incredible ways to ‘juice’ up the cleanse…

Top tricks:

if you have a Nespresso milk frother or hand held gizmo… set it on the cold milk and froth up your nut mylks! Oh my game change
Add ice to the juices
Add some accessories… a little cocktail umbrella… why not!
If you can get to a sauna and steam – do it! Help cleanse yourself from the inside out – you will be positively glowing

Reflection

Also, there will be people who want to sabotage you… the people who make comments…

‘Oh you’re not eating’

‘Oh go on it’s only vodka’

‘Life is for living’

And all that jazz

Just remember you’re doing this for you. To reset. To re-alkalise. To re energise. Quite frankly what you do has nothing to do with anybody so keep calm and stay positive.

Juice Cleanse

This part is almost as important that sticking to it

Go veggie to start: light soups, salads and keep it easy. Your tummy has been hibernating to don’t scare it back into action

this is your time to start with new lifestyle changes – so maybe lay off sugars, alcohol, creams and fried food
Enjoy that post cleanse glow
Treat yourself / you’ve earnt it

Balance/ Recipes

Pip The Queen of the Nut Butters | Selfridges

Pip and Nut

Peanut Butter

For many years Peanut Butter has been one of those condiments that came out at breakfast. Usually a weird camel colour and an ingredient list that went on for miles. Used predominantly on toast – it was just another kitchen cupboard lurker in between the marmalade and jam.

Then came the PB and Jelly phase – many of which us Brits found confusing until we realised that Jelly was Jam – something that the more adventurous people would go to this side of the Atlantic!

Roll on to 2017, Nut butter is now becoming a superfood! Smear it on celery, dip in your apples or enjoy a dollop on a spoon – the ideas have been growing each year for more innovative ways to use these nuts.

Nut butter used to have a bad rep – loaded with chemicals and palm oil – until Pip Murray entered the scene!

The Nut Butter Cook Book

Pip Murray and Pip and Nut came on to the scene in 2015. Fuelled with her ideas from her marathon running days, Pip created a unique, fun and original set of nut butter’s, which have been growing in popularity.

Intertwining ingredients and introducing new flavours, you will find an array of choice from Limited Edition Crunchy Maple Peanut Butter (personal fav!) to delicious Coconut Almond Butter.

Not only has she brought flair and originality, Pip has now opened the world to a variety of new dishes to use these butter rather than just being relegated to a slice of toast! In her new cookbook, Pip shares a number of recipes including:

Coco-Nutty Banana Pancakes and Cashew
Blackberry and Pear Porridge
Peanut Soba Noodle Salad
Vegan Almond Fudge
Baked Peanut Butter and Raspberry Cheesecake

As nuts can be used across a variety of cuisines, the range provides you with a pot of flavour that can be mixed into a variety of dishes from sweet to savoury.

Vegan-friendly, environmentally friendly and sustainable – making this the ultimate cookbook for people looking to give a healthy, protein-fuelled boost to their diet.

Selfridges Pop-Up Nut Bar

Want to try some of the delicious recipes straight out of the book? Head over to Selfridges Food Hall to try!

With flavours ranging from Almond, avocado and spiced seeds to Peanut, chilli, lime and coriander you will be left wanting more! (see picture)

Available until February 12th, I would head down before the Nut bar hits the road! In the mean

In the mean time you can grab Pip’s book from a number of places including here for any of you who cannot make it.

Buy the Cookbook

Balance

How to become lean for life!

January

The time of year for new starts and new years resolutions. High hopes after the Christmas cheer of shifting those extra squidgy bits that came from the cheese platter…guilty!

Many of us start out with a plan to start eating better and to shift Christmas pounds but when we go to search for the plan that will suit our needs we are bombarded with so much information it can become very confusing.

“No Carbs”

“More Fat”

“Gluten Free”

There are many different plans to follow however most people will find that these plans may make us reach our goal but what next… you will never have a carb the rest of your life?

Lean is a Lifestyle

On Wednesday, I had the pleasure of joining a talk hosted by Lauren Armes, Welltodo, with Louise Parker from the LPM to discuss her new book Lean for Life: The Cookbook. The Louise Parker Method is well known as being the fame and celebrity go to for all things ‘weight loss’ and lifestyle chance. This perked my interest and I went along to get the inside scoop of this method.

I loathe dieting and I’m on a mission to end it!

The opening line from her book was read aloud to the crowd – this really perked up my interest! Louise started to tell us about her journey through health and lifestyle and how the Louise Parker Method came about. Contrary to this ladies slim physique she explained she had battled with weight and yo-yo dieting for years and is well aware the different ‘diets’ that women put themselves through in order to look great.

Letting go of the all or nothing approach

Louise explained that to be lean for life you have to accept that some days you won’t get it right. If you indulge a little too much just get back on it with the next meal or snack. It is all about mindset and lifestyle. The odd glass of wine here, or steak and chips for dinner there won’t impact you, as long as the majority of your decisions are good for your body. Operating at a 70:30 ration means that it will give you the longevity mindset to continue.

The Louise Parker Method

Lauren and Louise continued to discuss how the Lean for Life: The Cookbook can support those who are following the LPM method and then introduced the four pillars that make up the Louise Parker Method.

Think Successfully

To achieve your goals and make the right choices to become the best you – you need to change your mindset! Once you get the method and the principles behind making the right choices, you have fundamentally taken one of the hardest steps in the right direction. With this new mindset and belief in success you will set yourself up for success on your goals!

Your brain is the most important muscle there is in your transformation, and you are going to train it consistently, as you would your body.

Eat Beautifully

No gimmicks, no ‘free froms’, no fads just filling your plate full of nourishing whole food that will give you all the right energy you need. The recipes in the book will provide you the tools to make excellent meals that will make life and living lean easy and part of your lifestyle

With a lower calorie diet you need to make sure you pack those calories full of nutrition

There will be days where you indulge and may be a little naughty – but that is fine as long as 70% of the time you are nourishing your body with simple, healthy and beautiful foods!

Work Out intelligently

Very simply, you’ll move more. You’ll also exercise in the most intelligent way, combining the maximum amount of fat-burning and toning, while boosting your metabolism and making you feel fabulous.

There is no point wasting your time with exercises that you will not keep up or enjoy. With any goal in sight you need to keep moving (even if it is just getting in those 10,000 steps a day)

Remember if you don’t enjoy it, find something you do. When you want to change your lifestyle and incorporate exercise in – it has to be something you enjoy otherwise you will not stick to it!

Live Well

The last foundation is about your Lifestyle. Making changes that apply to your wider health. Sleep, Digital Detox and starting to change those patterns that cause you to make bad choices.

When you get a bad night’s sleep it puts your hormones out of whack and this can impact everything from feeling low to how hungry you are.

We are surrounded by digital – even now writing this – my phone is buzzing, the screen is bright and I have my favourite episode on.

We can all take a leaf out of this one!

Become Lean for Life

Listening to Louise talk, it really struck a chord with how much information we are bombarded with, and how many do this, do that, eat this, stop that there are in the world… when actually it is all very simple.

By following simple principles of eating protein, fat, good carbs and balancing that with exercise you really have set the foundations for a life of ease.

We can all do with a bit of guidance, which is why I would recommend taking a look Louise’s new book, which offers recipes and meal guidelines to give you an idea of how you can live your life a simple way and achieve your lean goals.

Personal Rant!

From a female perspective, we are born into a World where how we look is discussed every day!

Magazine front covers are filled to the brim with crap to make us feel bad! The new fad to make you a size zero, drinking some tea that will ‘detox’ you (a.k.a a laxative), don’t eat a carb or you will look like a whale or gobbling keytones will be the be all and all!

All in all, generally confusing the f*** out of us – when all we really need are simple positive principles, regular ways to exercise, a confident and chilled mindset, which when followed the majority of the time will allow us to be free of the negativity and allow us to live lean and happy lives.

The above article was written with my own opinions and values

Recipes

Delicious Spinach and Aubergine Parmigiana

DELICIOUS SPINACH AND AUBERGINE PARMIGIANA

This little dish fills me with so much warmth. It is the perfect winter warmer which just keeps getting better. The ingredients cost little but the flavour is insane.

You can have it hot and eat it straight away or you can package this little delicacy up into some tupperware and take into work for a healthy treat.

My recipe has been updated to have all the flavour but less calories, hope you enjoy!

Ingredients:

2 x Aubergine
Glug of Mellow Yellow Rape Seed Oil
1x Red Onion
3 x clove Garlic
1 x 400g chopped Tomatoes
4x sprig of Basil
1/2 bag of Spinach
Splash of White Wine Vinegar
Grated Parmesan

Method:

Grab a griddle pan and heat up with a splash of Mellow Yellow Rape Seed Oil. Slice the aubergines and add to the pan to get a nice charred effect.

In another pan add another glug of Mellow Yellow Rape Seed Oil and chop the onions and garlic and add to the pan. Add some salt and pepper at this point and leave to soften. After 5-10 minutes add the spinach. Leave a few more minutes and add the tomatoes, basil and a splash of white wine vinegar and simmer to reduce.

Heat the oven to 190c and grab a over proof dish.

Take the charred aubergine and place a layer on the bottom. Add layers of tomato mix and aubergines until it is all used up. Sprinkle some parmesan on top of the mix for a nice crispy topping. This is up to you how much you add – but this is where the calories come from – so you can have too much of a good thing – however if you burn it off in the gym the next day – go nuts.

Crack some black pepper on top and place in the over for 30 minutes

Leave to stand for 5 minutes before serving

A delicious meal to keep you warm this chilli winter. Perfect as a main with a side salad or to accompany some baked chicken.

In this recipe I have used Mellow Yellow Rapeseed Oil. Not many people know but using the right cooking oil has a big impact on health. Olive oil should be had cold and never heated. Coconut Oil can be heated but also leaves a subtle flavour. So I have been trying out this delicious cold pressed rapeseed oil. It has the lowest saturated fat content of any commonly available cooking oil – it contains less than half the saturated fat that is found in olive oil and is packed full of Omega 3. Mellow Yellow has a wonderful subtle nutty taste, it is ideal for salad dressings, while its high smoke point makes it perfect for high temperature roasting and stir-frying oil.

Enjoy xx

Recipes

Top Tips to Slim for New Years Eve

Hands up who is still feeling full!

Christmas Day has finished and now we are looking forward to the next big event of 2015…

NEW YEARS EVE 2015

Some of you may be heading back to work this week, but getting stressed about NYE should not be on your to do list… I’ve created a list of my top tips to get the ball rolling ready for the big night!

Right first things first:

#1 Have a breakfast to tackle the hangover

The best way to deal with over indulgence is to get some Asparagus in your diet.
Research to be published in the Journal of Food Science, Korean researchers found that extracts taken from the leaves and shoots of asparagus boosted levels of key enzymes that break down alcohol after heavy drinking!
So I recommend Poached Egg and Asparagus for Boxing Day!

#2 Get those 10,000 steps in

Wake up, chuck on those sweats (and if you’re still feeling festive your Christmas Jumper) and go out for a walk! Nothing too excessive you do not want to punish yourself. Grab your dog, mum, partner or headphones and just get the blood running and the calories burning. I cannot explain enough how important it is to do your 10,000 steps a day. Keeping slim was never so easy if you just keep moving.

While you are at work – make sure you head out in those lunch breaks this week. Walk to work. Walk around the office. Just keep moving. Sitting down is a sure fire way to keep the Christmas bulge longer than usual!

#3 Cheat with a waist trainer

You can buy one of these off amazon and create the perfect silhouette for your little black dress. Wearing this on a day to day basis also helps your posture and helps curve your body in and out in all the right places.

Wear it under your snuggly wear while catching up with family or if you are in the office… under your workwear. Completely invisible to anyone but you… this is a must for getting ready for NYE

#4 Clean up your diet

You have approximately 6 days to nail this. If you need a little help get James Duigan book which contains a 14 day guide to a flat stomach. This should be able to guide you in the right direction in order to give you a head start into 2016

Sneak some left over turkey for some lean protein. It features a lot in this book and will save you pounds while losing pounds.

#5 Get some sexy high heels

Heels elevate you up, slim down your legs, make your butt perky and all over give you a slender and confident look. Black strap look heels are my favourite things to hit A/W15. Edgy, cool and stylish these are the perfect addition to your wardrobe for NYE!

On my radar are:

New Look:

Louboutin:

Kurt Geiger:

#6 Pre-order a box fitness goodies!

Want to find new healthy snacks, supplements, fitness trends to get fit for 2016 – head over to Fittyldn.com! They’ve created a monthly box that let’s you discover the hottest fitness foods and workout products! Expect all kinds of brands, from the big boys that grace the health shop shelves down to the small start-ups you haven’t heard of!

There is one for every need…from Cleanse box to Women’s Health box and an Everyday to cover all your needs.

So those are my top tips! I hope you enjoy them. I am now off to get my 10,000 steps – while keeping on my stretchy leggings to keep my post Christmas day tummy at bay!

Bring it on 2016! I am ready for you!

Balance

Exercises to Slim for Office Christmas Party!

Christmas party season is well and truly in the throws! Drinks here, meals there and the after party.

So what is the trick to get ready for that little black dress?

Here are my tricks to slim down for the slinky black dress.

80/20

It is all about nutrition to beat the bloat. Cut out white carbs, sugar, alcohol (unless at the party), reduce salt and UP THOSE VEGGIES.

The above can lead to that little bulge that pops out in the lower stomach… the dreaded bloat. By upping your veggies and reducing the list above you can wiggle straight into your dress and feel as confident as ever

8 minute abs

This video is my go to! You get results in days and you can really feel it working. 8 minutes before your morning shower is nothing! So get crunching

Eat more protein

Protein fills you up and doesn’t make you bloat. Make sure you don’t go hungry: load up with eggs in the morning, salad and protein at lunch and in the evening keep on track with lots of veggies and more protein.

Eating Out

Tis the season to be jolly after all. When eating out with friends make wise choices. You can’t really go wrong with asian especially Japanese. Stay away from sugar loaded cocktails and stick to champagne and prosecco.

If you do drink a little too much…don’t succumb to the late night munch – drink a pint of water and get yourself to bed

HIIT

If you really want to look super strong, trim and lean – get those hiit sessions in. 3 times a week will really make the difference.

The Body Coach is my favourite. He is such an inspiration and really nice guy – so get in the know!

Sleep

Sleep, sleep and sleep as much as possible. When you’re properly rested you make better decisions. It also helps with recovery for muscle building and keeping your stress levels down.

If in doubt – go and have a nap

Wishing you all the fun in this festive period

Recipes

Are you Snacking Sensibly

Are you snacking sensibly?

When the elevensies strikes or the 3 pm hunger kicks in… what is your go to?

Do you reach for sugar loaded “health” bars labelled as good for you but secretly stuffed to the brim in toxic sugar?

Have you ever thought about introducing seeds into your daily routine?

I attended an event tucked in a studio in Shoreditch where I was introduced to 9bar.

The bars taste so delicious and are handmade and loaded full of naturally gluten-free ingredients!

I sat down to hear a discussion on why seeds are so vital for the diet (albeit with a 9bar in each hand)

So why are seeds so good?

Seeds are nutrient-rich powerhouses an are the ultimate healthy “fast food”
Amazing Source of Protein
Contain Healthy Fats
Low in Carbohydrates
Great Source of Minerals and Vitamins
Help to avoid Cravings

Sounds great!

So what do these vitamins and minerals do to our bodies…

Magnesium – essential for healthy muscle function
Zinc – needed for immunity, healthy skin and fertility
Selenium – required for normal production of thyroid hormones
Vitamin E – acts as an anti-oxidant protecting against free radicals
Iron – as good of a source as green veggies!

We went on to hear which seeds do what…

Sunflower seeds: For youthful skin
Pumpkin seeds: A gym essential
Flax seeds: A bad mood buster
Chia seeds: a hunger fighter
Hemp seeds: the energy booster

Need more convincing? Go and check out 9bar website and you can see their entire range of healthy snacks from breakfast on the go to the more indulgent treats. I have been running around with a couple in my handbag to help fight any hunger when on the run from work to home or if I am stuck in meetings!

These bars are a game changer to stop you from making bad decisions when hunger strikes.

Balance

Q&A with Symmetry Breakfast

This week I had the absolute privilege of meeting the founder, visionary and chef behind Symmetry Breakfast.

The inspirational Michael hosted a Q&A nestled on the 3rd floor of Soho House 76.

As I have been an avid fan and borderline stalker of this account it was wonderful to meet the face behind the creation. Michael’s Q&A was brilliant; Open, honest, witty and insightful.

Naturally I turned up with a handful of questions… here is a sneak insight into the Q&A

How did Symmetry Breakfast first come about?

Symmetry Breakfast was born when Michaels partner Mark moved in with him. After re-arranging their apartment and gaining a new dining table (the table seen in the photos) Symmetry Breakfast came to life.

What was the first breakfast?

A plane meal (giggles all around the audience)

What was Michaels Inspiration?

With a Chinese and Scottish background – Michael grew up with Chinese food and Deep Fried Mars bars… Michael was fascinated with what other people know as normal? What is normal for people? Learning and discovering the traditions of where food comes from inspired him to create a new breakfast every single morning… with NO REPEATS

An original breakfast everyday for 685 days…How do you make sure you never repeat a breakfast?

Michael has a map which he uses to inspire all his breakfasts. He simply looks at the map to determine where his breakfast travels will take him. Discovering, researching and creating to bring us a Symmetrical Breakfast each morning.

What camera do you use?

Iphone 5s

(can you believe it!?!?!)

What winds you up the most?

Outright copying.

There is a difference between people being inspired by Symmetry Breakfast and those who simply copy.

Michael has a wonderful way with words and delightfully explained this “Imagine if someone copied what you wore to work everyday…but badly!”

Tips for creating a foodie blog:

“remember its not a 40 hour week, it’s a 100 hour week! I am always thinking about food”

Don’t be a consumer – create

Go to every event – you must sell yourself, your personality, don’t be shy

Keep your personality alive

Love you community

Create your own events

Parting advice from Symmetry Breakfast…

“If you give and give and give it will always come back to you”

Well that wraps up all the questions and answers I have for you. I really suggest you check out the instagram Symmetry Breakfast and also look out for the book which will be coming out shortly.

Behind the book Michael will be focusing on breakfasts from around the world educating us all to what people on this earth wake up to everyday.

I’ll update you when the book comes out in store!

(all breakfast photos are Symmetry Breakfast)

Recipes

Sugar Detox Banana Icecream

Homemade Banana Ice Cream

Difficulty: Easy Peasy

Storage: Freezer

Lasts: 2 weeks

If you are looking to go on a Sugar Detox – try my homemade banana ice-cream. Refined sugar is laced in so many products in our world and increasingly becoming the main culprit for many problems ranging from Obesity to Stress. We all have a sweet tooth from time to time so why not try somthing that is nutritious and delicious, clean and has no added sugar.

Just all natural.

Method:

Blend 4 frozen bananas with a tsp of Coconut Oil. (Chop and peel the bananas before freezing as it makes it a lot easier to chop up). A food processor is best used however you can do it in a smoothie maker with a bit of patience.

Serve with organic peanut butter (the clean stuff) and topped with flaked almonds.

Mix it up with different flavours: the beauty of this recipe is you can have it your way

Top it with blueberries, add cacao chips, add fresh strawberries. Make the banana ice cream your own.

Please share your photos with me – tag me on instagram @cyntra.city or facebook

For great results use Vita Coco Coconut Oil

Recipes

Today’s Clean Meal: Homemade Seeded Bars

Difficulty: Easy Use by: Two Weeks Carry to work: Yes

It is often hard to find quick and healthy snacks when you are on the run. Seemingly “healthy” bars you will often find are loaded with sugar. It is difficult when you get up early, run to the gym, have about a half an hour turn around before you have to dash to work to find something small and nutritious which you can carry with you to give you that energy boost you need.

We are bombarded with “health” foods and sports nutrition which (in my opinion) are as about as nutritious as a chocolate bar! Working your socks off in the gym to get the summer bod you need to then ruin it by picking up an energy bar which ruins all your hard work.

This is when you need to set yourself a little time to make some Homemade Seeded Bars. These little bad boys are full of good fats and supply you with that little boost of energy you need when dashing around. They carry well in a hand bag or gym bag and you can even make a batch to last the week and leave them in tupperware in your work fridge!

Right – Ingredients

200g Mixed seeds (sunflower, pumpkin, linseed, sesame, poppy)
30g Chia Seeds
Ripe Banana (yellow – about to turn brown)
1 tsp Cinnamon
Pinch sea salt
Squirt of Honey
4 tbsp Tahini (sesame paste)
2 tbsp of Coconut Oil
if you want any additional toppings or flavours you can add goji berries or cacao nibs to make a variation.

Then – Method

Blend together: Banana, Tahini, Cinnamon, Salt and Coconut oil. Pulse until you get a paste. It should look smooth with no bumps in.

Add 3/4 of your seeds (mixed) and add all of your chia to the mix. Pulse this again till thoroughly mixed in with the paste. Pour the mixture in a bowl and add the rest of your seeds. This will give a nice texture when set.

Line a tin with greaseproof paper or coconut oil and pour in the mixture. At this point you can top with additional ingredients such as cacao nibs or goji berries but if keeping it simple lightly drizzle the honey in a zig zag motion.

Press down the mixture with the back of your spoon and place in freezer for about an hour.

Remove and cut into squares. Keep this in tupperware. These will last about two weeks. You can separate them out into freezer bags so you have some in your handbag for a quick snack or in your work fridge when the 3pm snack gremlin arrives.

Delicious and Nutritious

Balance

Today’s Clean Meal: Organic Turnip Cottage Pie

In the last 2 years I have been moving away from more conventional veg and trying out new vegetables in old favourites. This isn’t because I am anti the potato – I just think there is a world of vegetables out there which could be used instead.

White potatoes feature quite high on the Glycemic Index thus meaning it has a higher impact on your blood sugar levels and insulin. Without getting too scientific as this is not my major – when the blood sugars spike – the body releases insulin in the blood stream to counter act the spike. Simple carbohydrates are easily and quickly utilized for energy by the body because of their simple chemical structure, often leading to a faster rise in blood sugar and insulin secretion from the pancreas – which can have negative health effects.

So knowing this information but without neglecting some delicious classics I have decided to update the traditional cottage pie – with a twist of turnip

Turnip has a GI value of 62 – means they are middle of the range but paired with high protein contents will help control that spike. So enough science… whats the recipe.

Ingredients: for 4-6 people

Turnip x2
800g of Lean Grass Fed beef mince
3 Carrots
4 Sticks of Celery
500ml Homemade beef stock or bought from a butcher
2 tins of chopped tomatoes
White onion x 2
Red onion x 2
Garlic
Salt and Pepper
Butter

Method:

Turn oven to 180c. Chop up the onions, garlic, celery and carrots into small chunks.

Heat a pan and add some ghee. Slowly sizzle off the onions and garlic until they start to soften. Remove from the pan and set aside but leave the onion juices in the pan.

Add the beef at a low to medium heat, turning the beef slowly, let the juices from the onion cover and flavour the beef.

When the beef begins to brown – add the carrots and mix them together. Add the celery and the onions into the mix.

Slowly add the beef stock and turn the heat up to med – high. Add the chopped tomatoes. Keep stirring the dish on a medium high heat until all of the dish is bubbling away. Then leave on a low to medium heat.

While this simmers away… peel and chop your turnip and place in pan of boiling water and cook until tender. Once tender – drain the water and add a pinch of sea salt and butter and start mashing.

Grab a baking dish – add the contents of the mince to the bottom. Add the mashed turnip on top and if you fancy a little more crispiness add some shavings of parmesan. However tastes just as good without.

Pop in the oven for about 30-40 minutes until golden and crispy. Leave to stand for 5-10 minutes – then serve.

Delicious and Nutritious evening meal.

Recipes

Todays Clean Meal: Coconut Scrambled Eggs

Love creamy scrambled eggs but want to get rid of the cow’s milk?

Why not try these Coconut Scrambled Eggs.

Very simple and very tasty and full of great fats and protein to start your day.

Ingredients:

3 Eggs
Coconut Milk (2 tbsp)
Coconut Oil
Sea Salt
Black Pepper
Drop of water

Method:

In a skillet – heat a knob of coconut oil till hot.
Meanwhile beat the eggs, coconut milk and seasoning. Add a drop of water
Turn the heat OFF on the pan and add the eggs
With the heat of the pan fold the eggs till cooked all the way through – the heat generated should cook the eggs all the way through

And voila – a nutritious and delicious breakfast ready to go

Balance

Today’s Workout: Pre and Post Workout Meals

A lot of people ask me: What should I eat before/after a workout?

There is a lot of information out there and I can’t give you the right answer for everyone but I will share with you what I do.

First thing you need to ask yourself is What do you want from your workout?

Are you wanting to gain muscle?
Put on weight?
Get lean?
Lose weight?

Once you know this the internet is your oyster

My aim is to stay slim and build lean muscle

This means I mix cardio with weight training therefore this means that I need a combination of carbs for energy and protein for power. If you are only doing 20 mins of HIIT – carbs are enough alone but if you will be spending over 40mins in the gym you need protein too. Keep your meal light and have it an hour before the gym to ensure you don’t get cramp.

Here is a picture of my Pre-Workout Meal

1 Apple, Half a banana, teaspoon of natural peanut butter and a boiled egg – washed down with lemon water

After a workout you will need to replenish your glycogen levels and add some protein. The perfect way to do this if you’re in a rush on your way to work or havent quite your appetite back is through a smoothie.

This is my Post Workout Smoothie

Coconut water for hydration, Apple and Mango for carbs, Spinach for greens, Almonds for a little fat and Pea Protein for all veggie and natural protein

Share with me your pre and post workout meals

Happy Training

Recipes

Today’s Clean Meal – Gluten and Grain free bread

I have been obsessed with Hemsley + Hemsley recently. So chic and their food so delicious it leaves me wanting more and more.

Pure British Nutritious Rock’n’Roll

I picked up Red Magazine the other day and stumbled across this delicious gluten/ grain free bread – perfect for those of us who can’t eat wheat or want to start the new year clean.

Its is so simple to make – it took less that 15 mins followed by half an hour cooking!

The bread is soft, tasty and moreish!

Packed full of protein it is my winning find of 2015!

Go online to http://www.redonline.co.uk/health-self/nutrition/hemsley-hemsley-7-day-healthy-eating-plan to get the full recipe

The finished product – wrap in parchment paper and tin foil and store for up to 7 days

Delicious and Nutritious!

Balance

Today’s London – How you see the world depends on how you see you

Loving this quote – you’re own self esteem has a big impact on how you view your role in the World.

Be positive and carry out all paths be it fitness, diet, exercise, nutrition, socializing, loving or being alive with positive energy.

Small acts of love and kindness can change your day and those of others. Compliment, smile and share your experiences and the outcome of your actions may change the way you perceive the world around you

Try and make today not full of guilt if you are too much choccies yesterday – it was Easter and only a day!

Be inspired for the new week ahead

Older Posts

nutrition

Before you start:

Day One

Pros

Cons

Day Two

Pros

Cons

Day Three

Pros

Cons

Top Tricks

Top tricks:

Reflection

Juice Cleanse

Pip and Nut

Peanut Butter

The Nut Butter Cook Book

Selfridges Pop-Up Nut Bar

Buy the Cookbook

Related articles across the web

January

Lean is a Lifestyle

The Louise Parker Method

Think Successfully

Eat Beautifully

Work Out intelligently

Live Well

Become Lean for Life

Personal Rant!

Related articles across the web