Saturday, 16 August 2014

Saturday Food Frenzy!

Yay its Saturday!!! 
And and even bigger YAY because I have the day off whoop! The reason I have the day off? Because its the annual Boyley Jam and I shall be dressing up and having fun all day...whats the Boyley Jam? Well its the day we celebrate the loss of a very good friend by having a BMX Jam at our towns skate/bmx park, we dress up have a few drink and lots of laughs!! So while I enjoy my day I thought I would share some of the food that has been passing my lips this week......


Blueberry and Banana smoothie with a delicious toasted topping, I love the cold smoothie with a heated top great combo! 

Another smoothie in a bowl, creamy blueberry with some beyond greens added, you can find the recipe here

Yesterday I made a delicious mocha coffee protein frappe which was glorious! I will be sharing this recipe soon! 

Vegan meals have been enjoyed this week round our way like this chickpea, vegetable coriander and rice dish : )

One of my favourite easy go to meals, boiled eggs on rice cakes with un-pictured ketchup!

Another veggie dish we ate was this chickpea, veggies and quinoa mess! Ugly but good : )

I have also enjoyed some dark chocolate for a fix at the end of the day....


What are your Saturday plans?

Friday, 15 August 2014

Udos's Essential Challenge Update Plus A Delightful Smoothie

Hi readers, who's glad its Friday?!

I am so glad its Friday especially as I have the weekend off and plan to be doing lots of fun stuff! More about that another time, I have a little update on how I am doing on the Udo's Choice Essential Challenge you can read my first post about it here

So its been five weeks since my last post and I wanted to check in and let you know if I am sticking to my plans from the first post....

1. Take my supplements:

Tick! I am taking my supplements daily and adding the oil to some recipes and the beyond green powder to smoothies. 

2. No more then one take away a month:

Tick! We have not had one so me putting my foot down has worked, ha!

3. Chocolate once a week:

Fail! Urrrr this needs work!

5. At least 4-5 workouts a week:

Tick! Even though my back has been bad I have managed my 5 workouts a week sometimes I have just walked but I have been walking at a fast pace to make it workout and I am happy with that especially as my back is feeling so mach better! 


6. Eating more veggies:

Tick! We have been lots of veggie based meal lately which has been easy on the tastebuds and wallet so a win win! 

I am feeling really good with the food I'm eating and workouts I'm doing at the moment so I would say the challenge is going rather well, I'm looking forward to week twelve! 

Creamy Blueberry and Beyond Greens Smoothie in a Bowl

(serves 1)

1 frozen banana
1/2 cup frozen blueberries
1 Tbsp cashew butter
1 Tbsp Udo's Choice Beyond Greens
1 cup almond milk
1/4 cup water
1 pack stevia (optional)


Top your smoothie with anything you like I chose some linseed crunch : )


What food and exercise are you loving right now?

Wednesday, 13 August 2014

Workout Wednesday: My Top Five Arm and Shoulder Exercise's

Hola! How are we all? I'm all good, busy as ever with clients that are all doing really well I might add so very proud trainer! A little update on my own fitness will be coming up in the next few days but thankfully my back is definitely on the mend after last weeks killer muscle spasms! 

As you all now its Wednesday so that means its time for my fitness post for this week and we are talking arms. I am quite lucky and so far am fighting the dreaded bingo wings quite well but I am well aware they can be an issue of lots of people, these 5 exercises are going to shape your arms from fingers to shoulders and will help if you suffer with those bingos! 

1. Tricep Dips

Tricep dips can be performed anywhere as long as you have a surface, the floor, a chair or bench even a bosu just something that you can use to support your own body weight. Dips isolate the triceps and target the back of the arm by using your body weight as resistance to work the muscle. Being a compound exercise dips don't only work your triceps, you are working your forearms, shoulders, chest and lower back too so these are a great exercise to include in your routine. 

2. Bicep Curls 

An oldie but a goodie, I love bicep curls but I would recommend using free weights to perform them and heres why:

Bicep curls are great at firming up your arms and when you use dumbbells or a barbell you use more muscles to stabilise the body. There are lots of variations of the curl too which means you won't get bored and you can target the muscle at different angles which helps gain strength in the bicep.  My favourite bicep curls are using a barbell to perform a straight forward curl and reverse curl and dumbbells to perform a horizontal curl and hammer curls.

3. Shoulder Raises

Who doesn't love a shoulder press? No just me?! Ha well I love them and I love making my clients do them because:

I work my shoulders using dumbbells, a barbell, resistance bands, viper you name it I use it! Shoulder raises front and lateral are and isolation exercise targeting the the deltoids which will help you to make them stronger and firm them up, what we all want! Another plus of performing raises is you need to keep your core tight to stabilise your body which helps with balance and firming up ya tummy! 

4. Shoulder Press

The shoulder press is primarily a shoulder exercise and can be performed standing or sitting but if your looking to get more out of the exercise standing is the way to go, it uses more muscles giving you better gains from the exercise. A shoulder press doesn't just use the shoulder muscles though you are also using the triceps, chest upper back and core, a great move for gaining upper body strength! To get even more from this exercise you can involve the lower body for example doing a squat to shoulder press making it a total body exercise. 

5. Dumbbell Punches

I like to use dumbbell punches as a cardio arm move in my routines. If your boxer then using a light weight to perform punches can improve your speed but the benefits are not just for boxers! Adding weighted punches into your exercise routine is great for getting the heat rate up and improving your aerobic fitness. This move firms up the whole arm from fingers to shoulders as well as the rest of your upper body. You can just do air punches but by adding a little weight, only 1-2kg dumbbells, you are forcing your body to work harder which means hello leaner stronger muscles!


I add all of the above exercise's in my weekly workout routines as well as many more but those are my top five favourites and they must be working as my arms are looking pretty good if I do say so myself! 

If you are looking for full workouts check out my Workout Wednesday page where there are plenty to keep you entertained : )


Whats your favourite arm exercise?

Monday, 11 August 2014

Recipe: Coriander, Garlic and Lemon Dressing Featuring Oxo Good Grips

Hello, I hope you all had a great weekend despite the change of weather. I have another recipe for you today using king prawns which I haven't used for ages. Prawns don't usually feature on my shopping list so this was a real treat! 

The reason for this new recipe? I was lucky enough to be sent some goodies from the lovely peeps at Oxo to create a herby dressing. I knew exactly what I was going to make once my package had arrived, it included a bottle each of Filippo Berio Extra Virgin Olive Oil and Balsamic Vinegar, an Oxo Good Grips Herb Mincer and Little Salad Shaker. With prawns in mind I decided coriander, garlic and lemon for my main flavours and so this dressing was born:

Dressing Ingredients:

3/4 cup Filippo Berio Extra Virgin Olive Oil
1/8 cup Filippo Berio Balsamic Vinegar
1 garlic clove, crushed
large handful fresh coriander
zest from half lemon
pinch of cayenne pepper
salt and pepper


In a large jug add oil, vinegar and garlic clove, grate the lemon zest in too. Take your large handful of fresh coriander and wash under the tap, shake off then place on a chopping board. Using your herb mincer mince the coriander finely and add to the jug, leave about quarter of the coriander on the chopping board. Add a sprinkle of salt and pepper and a pinch of cayenne pepper then give it a good stir and pour into the little salad shanker and set aside. 

Now for the meal this dressing was used for....

King Prawn Coriander, Garlic and Lemon Vegetable Rice

Serves 2)

1 pack cooked king prawns
115g white basmati rice
1 garlic clove, crushed
6 broccoli florets
1/2 cup peas
1 Tbsp coconut oil
3 drops turmeric (spice drops)
salt and pepper

Large drizzle of coriander, garlic and lemon dressing


Cook rice per packets instructions. Place a non-stick pan over a low heat and add the coconut oil and garlic, chop florets on the board with the left over coriander then add the lot to the pan as well as the peas and a sprinkle of salt and pepper. When the rice has about 4 minutes left to cook add the prawns into the frying pan and turn up the heat a little. The rice, when cooked, needs to be drained and rinsed  then before adding to the prawns and veggies I added 3 drops of turmeric spice drop and stirred through. Add the rice to the pan and combine for a minute or two before serving. 

To serve give your dressing a good shake in the salad shaker and pour over and enjoy! 

Well this was delicious, the dressing worked perfectly with this dish, so flavoursome! 

What did I think of my new kitchen toys? I always say this but again I can't fault Oxo and these new items, both are fantastic and work exactly how they should. The Herb Mincer is really easy to use and chopped my herbs perfectly way easier then using a knife which I find if you don't have a really sharp knife is a pain! The mince is comfy to hold and has a scraper on the front end to keep your herbs in a neat pile for mincing, its also easy to clean which is a bonus I hate kitchen gadgets that are a struggle to clean. The Little Salad Shaker is a good looking piece of kit, airtight, watertight and has a leakproof seal. It also has a little leaver on the top which you use to open and seal when pouring, great to save getting the table cloth dirty! 

I love both of these items and will be getting lots of use out of them so thank you Oxo! 


Do you make your own dressings?

Saturday, 9 August 2014

Recipe: Vegan Sweet Potato and Cashew Smoothie Joy

Happy Saturday!!!

I hope you have fun day planned? I am working today but will be off out for dinner tonight for Dale's cousins birthday meal which should be rather nice! Yesterday I posted a picture on Instagram of the most delicious smoothie I made and today I am sharing the recipe. OMG this is insanely good and I demand that you make one sooner rather then later! 

(serves 1)

1 small sweet potato, cooked, skin removed and mashed
1 small frozen banana
1/2 cup almond milk
1/4 cup water
1 Tbsp cashew butter
1/2 tbsp maple syrup
1 small handful of ice


This smoothie was a joy to drink and I can wait to make it again, I know Dale would love this so it might be on the menu Sunday......I hope! Its so creamy I could have drunk two but it was very filling so I would have probably popped if I had! 

Enjoy your weekend readers and try this smoothie!


Have you made a smoothie with sweet potato before?

Friday, 8 August 2014

Recipe: Gluten Free High Energy Trail Mix Cookies

Well Friday didn't go the way I would have liked it more ways then one, after feeling like my back was on the mend it took a turn for the worst yesterday and I could barely walk about so I was definitely not in the best of moods but I did have an excruciatingly painful sports massage today which right now doesn't feel great but has helped a pain no gain I guess! I have also spent most of my day on the phone to my gas and electric company you have made a royal (very strong swear word here) up which is turning out to be a total nightmare but I won't bore you with that!

To make myself feel better I decided to bake and cookies were what I felt like baking and so this yummy recipe was created, these cookies are gluten free and vegan, full of energy boosting ingredients, a total treat and rather tasty if I do say so myself! 


3/4 cup coconut flour
1/2 cup almond flour
1/2 cup coconut nectar
1/2 cup coconut oil
1 cup high energy trail mix
1 tsp baking powder
1 tsp cinnamon  
sprinkle of sea salt

Coconom's ginger coconut sugar for coating.

(makes 14 cookies)

Preheat your oven to 180.

In a large mixing bowl sieve coconut and almond flour and baking powder then sprinkle in a little salt and add the trail mix (I use a pack from Infinity Foods) then give it a stir. 

Add coconut nectar and oil, melt the oil before adding, and stir again. 

Put mix in fridge for 10-20 minutes to firm up. 

Pour some ginger coconut sugar into a bowl, take balls of the cookie mixture in your hand and roll it then roll your cookie ball in the coconut sugar before placing on a parchment lined baking tray, flatten the cookie ball slightly.

Bake for 10 minutes, checking after 7-8. The cookies are ready once the top and edges are a beautiful caramel colour (from the sugar). 

Remove and let the cookies cool completely, they are very soft when just out of the oven so leave them to cool and they will harden!

Enjoy with a cuppa of course!

A nice and easy recipe that turned out better then I expected! The coconut sugar coating is for those that like things sweet but can be missed if you prefer, I got to say it tastes really good though!

Soft and chewy these cookies are of the cakey kind but I kind of like my cookies to be thick and chewy and they are filled with seeds, goji berries and raw cacao nibs from the trail mix which makes them a real delight : )

Fancy trying something different? Then give these a go you could actually make more then 14 if you took smaller balls of the mixture and flattened them but thick is the cookie for me.

I hope you have had a great week and you have a fun weekend ahead, I will be back tomorrow with another tasty recipe for you so come say hi x x


Whats the last thing you baked?

Thursday, 7 August 2014

Easy Throw Together Meals

Hello peeps, here we are again are you having a good week so far? I definitely am its been all go this side of the screen just the way I like it! Today I was up early to get my walk in before my first client, thankfully the sunshine has come out to play and my walk along the seafront was gorgeous start to the day : )

This week I have been enjoying some really tasty throw together meals, they are easy to make and easy to eat! I think easy meals are my favourite, don't get me wrong I do enjoy a good cook/bake session but the week nights I want something I can cook up without too much fuss that will be filling enough for the man and tasty of course! I have four meals here to share with you 3 of which include bacon...I like to make my ingredients last through a few meals to cut down on cost! 

Bacon and Egg Scramble with Salad

(serves 1)

2 rashers of streaky bacon
2 eggs
5 mushrooms
salt and pepper
choice of salad


Cut the bacon up into strips and put in a non-stick frying pan over a low heat. (Streaky bacon haas enough fat that you don't need to use any other in this dish). While the bacon cooks slice up the mushrooms, once the bacon starts to brown add mushrooms and turn up the heat a little. When you think the bacon is crispy enough add the two eggs and stir until cooked. Once cooked add the salt and pepper to your preference. 

Serve with salad and of course a dollop of ketchup!

Savoury Vegetable Rice Topped with Crispy Bacon

(serves 2)

150g Basmati Rice, white or brown
1 small courgette
1 small red pointy pepper
1 small red onion
2 Tbsp red pesto
salt and pepper
2 rashers streaky bacon


Cook the rice to packet instructions. While the rice cooks  cut the bacon into thin strips and place in a non-stick pan over a low heat to cook. Chop the courgette, pepper and onion and place in a large mixing bowl, add the pesto and stir. Once the rice is cooked wash under the tap then add to veggies and pesto, stir again. When the bacon is crispy enough for you serve up rice then top with crispy bacon.

Savoury Chickpea and Bacon Rice with Steamed Broccoil

(serves 2)

100g basmati rice, white or brown
1 can chickpeas, drained and washed
4 rashers streaky bacon
1 small red onion
2 Tbsp red pesto
1 small head broccoli


Cook the rice to packet instructions. While the rice cooks cut up bacon into strips and onion then add to a non stick pan, cook 3-4 minutes then add chickpeas and pesto. Cut broccoli and steam for 5-6 minutes depending on size of florets. Once rice is cooked drain and rinse then add to bacon and chickpeas. Combine the lot then serve with steamed broccoli.

Tuna and Vegetable Quinoa with Roasted Garam Masala Cauliflower

(serves 2)

100g quinoa
1 can tuna
1 red pointy pepper
1 small courgette
1 tsp mustard seeds
1/2 Tbsp paprika
1 Tbsp apple cider vinegar
2 Tbsp Udo's Oil
salt and pepper

1 small head of cauliflower
1 Tbsp garam masala powder
1 Tbsp olive oil
salt and pepper


Pre-heat your oven to 180. Chop cauliflower and place in a baking pan, cover with oil, garam masala, salt and pepper then place in the oven to bake for 20 mins, stirring every 5 minutes.

Cook quinoa to packets instructions, while it boils chop courgette and pepper then add to a mixing bowl also add the tuna, oil paprika, vinegar and mustard seeds, mix well. Once the quinoa is cooked and drained add to tuna mix and stir until all combined. The cauliflower should be cooked by now so serve it all up and enjoy! 

All of these meals as you can see are really easy to make and use similar ingredients which helps with the shopping budget. They are also pretty large servings if like me you live you a guy who comes home hungry! If not any of them could be used as lunch the next day another way to save money! 

I hope these meals have given you some ideas of how you can eat healthy tasty food that can be made quickly and doesn't break the bank! 


Whats your favourite healthy throw together meal?