Progress with added CrossFit!

From the left... march 2013, July 2013, August 2013.... 

I have had 3 weeks at CrossFit now... I cant wait to see how my body will have changed in another month!! 

Clean Eating 80% of the time, Training hard & determination.... No miracle diet pills.

 100% me = 100% happy.

Charli xxxxx

Supplements, Protein & Intra-workout support

What does this mean?? Is it another scam by "health & fitness" companies to make more money out of those just wanting to shed a few pounds? In some cases YES. However with some research & those who want to improve "performance" its worth it, I promise. 
If you're a casual gym goer, someone who attends the occasional zumba or "legs, bums & tums" class then I wouldn't recommend forking out on expensive powders/shakes/sups as they wont make much of a difference. However if you're serious about changing your shape, improving your fitness, lifting heavier and moving faster then its worth investigation. 

NOTHING WILL REPLACE HARD WORK!!! 

There are no "miracle" products that will make you fitter but there are products that can support your body in getting what it needs to grow muscle/burn fat faster alongside a clean diet and exercise.
Here is what I use... 

PLEASE NOTE:I am not a fitness professional or a nutritionist but I can vouch for these products from personal experience and is based upon my opinion & my research. 

PROTEIN POWDERS: (I have 2 shakes a day unless I train twice a day then I have 3)

Whey Protein is made from Milk (we've all heard of curds & whey yes?) so this is not for the lactose intolerant. I use Pure Whey by BulkPowders  which is the cheapest on the market but tastes great, mixes well & comes in a range of flavours. I have used chocolate & vanilla, the other half loves the strawberry. This is great for baking with and keeps well.
The benefits of having Whey Protein is simple, not only does it allow you to get enough Protein into your body without munching constantly on egg whites or chicken, but it helps promote lean muscle growth, repair & keeps you full and not wanting snacks!
DO NOT CONFUSE THIS WITH A MEAL REPLACEMENT!!! Protein shakes are not meals... nothing replaces a good bit of grub.. this isn't that slim fast rubbish. 

SUPPLEMENTS: 

I have seen a dramatic benefit in my health & immune system since I started taking supplements to along with my clean diet. The key sups I take are:

• Vitamin B Complex- For energy metabolism
• Vitamin C - To boost the immune system
• Omega 3,6 & 9- To support Cardiovascular health, brain function & healthy development
• Zinc- Zinc is essential for growth, protein production, cell division, DNA synthesis, immune function, wound healing, bone and teeth formation, skin renewal, brain activity, proper nervous system function, and production and action of hormones including male and female sex hormones, insulin and stress hormones.
• CLA's (Conjugated Linoleic Acid) again you can get these here: BulkPowders - CLA supports Fat burning & gaining lean muscle mass. 
• Magnesium- is an essential mineral to the human body. It is needed for bone, protein, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, clotting blood, and forming adenosine triphosphate (ATP; the energy the body runs on). I find I sleep better when taking magnesium sups.

INTRA-WORKOUT:

Since starting CrossFit, i've found that I've needed a little "boost" mid workout to keep my performance from waining mid-session. I decided to get some Intra-Workout powder which is a combination of Branch Chain Amino Acids & other essential nutrients your muscles need to keep up with the rest of you! 

Again I bought this Apple Raspberry flavour powder from BulkPowders & sip whilst working out - it tastes surprisingly good!

Hope this helps and if anyone has any questions please comment and i'll try my best to help! 

Charli xxxxx

Curry paste!

I recommend everyone makes their own curry paste, it will make your curries authentic, flavour meats/vegetables but most of all, keep your curries CLEAN!!

Here is my Thai red curry paste recipe, you can adapt this to your own level of spice taste by upping or lowering your chilli content.

You'll need:
2 whole red chillies (stems removed)
5 cloves of garlic, peeled
1 thumb sized piece of ginger, peeled & roughly chopped
1 medium brown onion, peeled & quartered
1 tbsp of smoked paprika
2 tsp coriander seeds
2 tsp cumin seeds
1 stalk lemongrass, peeled and woody ends removed, roughly chopped
2 limes, zest of & juice of
Hand blender with chopping attachment or food processor
Pestle & mortar
Sterilised jar/Tupperware

How?
1st you need to toast your coriander & cumin seeds.

Heat a frying pan and put the seeds in the pan DRY. Within a minute you should start to smell the seeds releasing their natural oils, this is what gives them their powerful flavour.

After about 3-4 mins put the seeds into your pestle & mortar & ash them until they turn to powder. This process can take up to 5 mins but it's worth it for the intense flavour opposed to the pre-ground stuff.

Then add your chillies, onion, ginger, garlic, lime zest, juice, paprika, ground spices and lemongrass into your and blender/food-processor.

Blitz until smooth.

Place into a sterilised jar or Tupperware container & refrigerate.

This keeps for up to 3 weeks in the fridge or 3 months in the freezer and makes 4 servings (4 curries worth)

YUMMY

Enjoy! Xxxxx

It's been a while!

So I thought I'd update you all on a few changes my end. I get bored easily & I'm not very self motivated in the gym... I can't just stick my headphones in and hammer it, my mind wonders & I am generally less productive than I should be.
On advice from some male friends, I took up going to CrossFit! I can honestly say its the best thing I've done (fitness-wise), not only are the sessions hard work, but the community is awesome! Everyone is so supportive & I'm so lucky to have one of the UK's top female Athletes as a coach!

For those who don't know what CrossFit entails, please have a look on the website (http://www.crossfit.com), but it's basically a set of compound and functional workouts & moves designed to develop strength, speed & fitness. A lot of the workouts are based upon body strength, weight lifting & gymnastics.

The focus is on developing yourself and pushing for the next level in your fitness, whether it be lifting that little bit heavier, moving that bit faster or improving your flexibility and form.
I can't recommend it high enough and if anyone is looking to boost their fitness no matter what your level or age, CrossFit is the most inclusive and welcoming fitness environment I've found.

Charli xxxx

Progress report

Hey guys,

I thought I'd let you know how I am progressing with my fitness & diet goals...

Since I upped my protein intake & cut out simple carbohydrates such as pasta, white rice, bread & any gluten or refined sugar I've not only seen a difference in my measurements but in my shape (The best thing I've found is that I'm not hungry!!)

Don't get me wrong I'm not perfect, I cheat like any other human when faced with a cookie or a cold pint on a hot day, chocolate when hormonal or a take away when hung over! I guess the secret is (like everything) Pareto's law, an 80:20 split:

80% clean eating, hard work, exercise & dedication
20% a little bit naughty, lie-ins & sofa days

The trick is allowing yourself that 20% guilt free but getting back to your 80% promptly.


Below are some progress pictures, the left was March 2013 the right is today (June 2013)


Charlotte xxxx

Blueberry muffins!

A yummy and clean treat! Great for post training & quick to make!

You'll need: (to make 6 muffins)

1/4 cup of coconut flour
Zest of 1/2 a lemon
1 tbsp lemon juice
1 cup of blueberries, if you use frozen like me make sure they're thawed
1/4 tsp of baking powder
Pinch of salt
1 scoop of vanilla protein (I use BulkPowders vanilla whey protein) approx 30g
3 whole eggs
2 tbsp of coconut oil
6 cake cases
Baking tray

HOW???
Pre-heat your oven to 200 degrees C
Mix your coconut flour, oil, protein, baking powder & salt
Add your eggs & mix into a smooth batter
Stir in your blueberries
Portion your batter
Bake for 15 mins until a knife comes out clean

YUMMMMY

Nutrition: (per muffin)
Calories: 135kcals
Protein: 7.9g
Carbs: 8g
Fat: 7g

Xxxxxx

Clean quiche!

This quiche has literally changed my life! 

This recipe is adapted from the "clean & lean cookbook" and serves 6. 

You will need for the crust: 

500g of cooked brown rice

2 egg whites 

For the filling:

6 whole eggs 

150ml of milk 

30g of grated Parmesan 

1 tsp of dried herbs

Any veg of your choice, I used broccoli, peppers, onion & asparagus. 

Salt & pepper 

How:

Preheat your oven to 190 degrees

Spray a big Pyrex dish with fry light

Mix your rice & egg whites and press into  the tray like pastry.

Bake for 10 mins at 190

Place your veg in your crust

Mix your eggs, milk, cheese, herbs, salt & pepper and pour over your veg. 

Bake in the oven for 30 mins or until it's completely set. 

AMAZING STUFF!!! 

Nutrition per serving: 

Calories: 225 kcals 

Protein: 13.5g 

Carbs: 20.4g 

Fat: 8.4g (sat fat 3.4g) 

Fibre: 3.8g 

Clean flaked granola- a great breakfast or delicious snack!

Hi folks!

After a week on holiday eating more food than a small African country & drinking more rum than I thought physically possible it's time to get clean, and quick!

This recipe has been adapted from the "clean & lean cookbook" and makes a huge jars worth which I'm guessing is about 30 servings.

You'll need:

350g of rolled oats
200g of dried quinoa
4 tbsp pure coconut oil
30g of ground flax seed
30g of walnut halves, crushed
30g of linseed
30g sunflower seeds
30g pumpkin seeds
1tsp vanilla essence
2 tbsp ground cinnamon
30g dried cranberries
30g flaked almonds
30g whole almonds

How:
Preheat your oven to 190 degrees C
Mix your oats, quinoa, cinnamon & 2 tbsp of coconut oil in a bowl then spread over 2 lined baking trays
Bake for 10 mins turning half way through.
In a small saucepan heat the rest of your coconut oil, put all your nuts, seeds & vanilla & berries into the oil, toast until browned.
Leave to cool both components when done.
Mix then store in an airtight container, ideally a glass jar.

Serve with fat free Greek yoghurt, fresh berries & drizzle of honey for a delicious breakfast or use as a topping for a clean crumble.

Nutrition: (per serving)
Calories: 153kcals
Fat: 7.3g (2.2g sat fat)
Protein: 4.4g
Carbs: 16.5g
Fibre: 3.1g

Enjoy!!!

Superfood Soup!

Bonjour folks!!

My lovely fiancee was feeling a bit worse for wear after his trip to the dentist & he asked for something soft for tea bless him... that coupled with the fact we're going on holiday Friday & need to eat up all our fresh veg I made this!

Basically you'll need: (Serves 4)

• 2 large onions, chopped
• 1 clove of garlic (I used smoked because its amazing) chopped
• 4 or 5 stalks of asparagus chopped
• 2 fresh beetroot, peeled & chopped (I would use gloves if you dont want red fingers)
• 150g or a colander full of chopped & washed curly Kale
• 1 red pepper, chopped
• 2 or 3 balls of frozen spinach or 2 hand fulls of fresh
• 1/2 tea spoon of chilli flakes (or more/less to taste)
• 1/2 tea spoon of herbs (mixed dried)
• 1 chicken stock cube 
• 1 large carrot, peeled & chopped
• salt & pepper 

How:

• Fry off your onion & Garlic in a little fry light
• Add your chopped carrot, pepper, asparagus, chilli flakes, herbs & beetroot 
• Cover in water & add the stock cube 
• Bring to the boil & then reduce to a simmer & cook until all your harder veg are soft
• Add your spinach & Kale
• simmer until soft
• season
• Blitz with a blender 

I served mine with a chicken breast cooked on top with a spoonful of Quark in the middle to hit my macros!

Nutrition (soup only):
Calories: 84 kcals per serving
Protein: 5g
Carbs: 15g
Fat: 1g 

A low fat/calorie treat!

Enjoy!  xxxx

Lack of motivation followed by insanity

So recently I've been crap, like terrible. 

I've not wanted to train, my diet has been shocking & I've just been making excuses. 

As I mentioned in an earlier post my Daddy hasn't been well. Last weekend he was told he has Brain Cancer, we're still waiting on test results to be 100% sure exactly what type & what we're dealing with in terms of aggression. Because of this I've been really sad, I mean awful, crying all the time but in private. I've not even let on to Chris (my fiancé) as to exactly how sad I've been. This morning i had a bit of time off work & decided to have a think & sort my head out because this isn't how people should live! 

A friend at work's sister was recently diagnosed with incurable breast cancer & she's just completed the Manchester 10k to raise money for her, she knows about my situation & she mentioned doing "Tough Mudder" together. 

At first I was dead against it! I thought "I could never get fit enough in time to compete this year!" But after thinking about it further I don't see why I can't? 

I need something to keep my mind focused on positivity & something to keep me on track to my "wedding body" goals. 

So F**k it! I'm going to sign up!!!! 

It can't be that hard & it's all mind over matter.... (She says knowing that's a load of bull) 

Hahaha 

Wish me luck!!! 

Xxxxx

Beetroot & smoked garlic dip

This is a revelation to me.... I love snacking and love Beetroot. It's a superfood packed with antioxidants so I thought of a way to incorporate both!

You will need: (makes 5 servings)
3 cooked & peeled Beetroots (you can buy the pre cooked if you don't fancy the mess)
1 clove of smoked garlic (I bought this from Morrisons, if you can't get any normal garlic will suffice)
1 tbsp of balsamic vinegar
1 sprig of mint
1 1/2 tbsp of tahini (a sesame paste, available from most supermarkets)
1 tbsp extra virgin olive oil
Salt & pepper
Hand blender

Stick it all in your hand blender & whizz until smooth.
Season to taste
Serve with carrot or celery sticks or use in a wrap with a filling of your choice!

Nutrition: (per serving)
Calories: 124 kcal
Protein: 1.9g
Carbs: 5.6g
Sat fat: 1.7g

Delicious!!!

Lunch time made easy!

So after a fortnight of being off the wagon, I feel rancid.

I need to get back to basics & feel good about eating well! I've been so busy at work that I've used this as an excuse to eat crap & not train. So here is my attempt to get back on track & start afresh!

This is my variation on the Clean & Lean Minestrone recipe by James Duigan
SERVES 4
You will need:
175g of tinned Cannellini beans (drained weight)
1 onion- finely chopped
2 cloves garlic- minced
2 stems of celery- finely chopped
1 green pepper- finely chopped
1 beef tomato- finely chopped
1/4 of a white cabbage- 1/2 chopped finely, 1/2 sliced thinly
2 handfuls of spinach- sliced thinly
100ml - Passata
1 tbsp tomato purée
1 veg stock cube dissolved in 500ml of boiling water
2 tbsp olive oil
1 tsp dried sage
1 sprig thyme
Salt & pepper

Fry off your onion, garlic, celery, pepper, the chopped cabbage in the oil until soft.
Add your beans & tomatoes
Add your herbs, veg stock, Passata & bring to the boil.
Stir in your tomato purée
Add your remaining cabbage & spinach, simmer until soft.
Season with salt & lots of black pepper
Serve hot or freeze/ chill for another day.

Nutrition:
Calories per serving: 166 Kcals
Fat: 7.5g (1.1g saturated)
Carbs: 18.9g
Protein: 6.9g
Fibre: 5.7g

A delicious & filling lunch

Xxxx

Clean eating failure & getting back on track

Hi guys,

It's been a while.... I fell off the wagon. A few family issues (My dad isn't well) has meant that i have been comfort eating. BAD IDEA! I now feel even worse!!!

Hardly been in the gym & eating all things that I shouldn't. *slaps own wrists*!

So this week I am starting afresh, I re-read the bible (James Duigan's clean eating cook book) & put together my meal plans & fitness plans.

I go on holiday soon (3 weeks) so I am on a shred mission for damage limitation!

Wish me luck!!!

Charlotte xxxxx

Chicken, Mushroom & Asparagus Stroganoff

Hi folks!

This recipe is suitable for all ages & is a great family evening meal without sacrificing your macros.

Here's how!

You will need (serves two):
2 large chicken breasts (Approx 300g)- sliced lengthways into strips
1 large onion (sliced length ways)
1 clove of garlic (finely sliced)
2 tbsp smoked paprika
2 or 3 cups of sliced mushrooms
1 tub of Quark (227g) (this is a low fat, high protein cream cheese available at all supermarkets)
4 stems of asparagus -roughly chopped
1 chicken oxo
Salt & pepper
Thyme
1 calorie oil spray

How?

Fry off your onions & garlic until soft
Add your sliced chicken & cook until browned
Add your paprika, oxo, thyme & stir in
Add your mushrooms & asparagus & cook until soft
Add a splash of water & cook until soft.
Season well with salt & pepper
Just before you're ready to serve stir in your quark.

Serve with Bulgar wheat

Easy peasy!!!

Here's the interesting part NUTRITION: (without bulgar wheat)
Calories: 422kcals per serving
Protein: 68.8g
Carbs: 22.6g
Fat: 7.2g (1.9g saturated)
Fibre: 5.8g

Amazingly tasty & satisfying

Hope you enjoy folks!

Xxxxx

Turkey & 4 bean chilli

Hi folks!

This quick & easy meal will be a hit with the whole family! This recipe serves 2 without rice or 4 with rice.

Here's how!

You will need:
1 medium carrot, peeled & diced
1 stalk of celery, finely diced
1 onion, chopped finely
2 cloves of garlic, minced
1 tea spoon of chilli powder (use mild for a milder spice)
2 tea spoons of smoked paprika
1 1/2 tea spoons ground cumin
1 chicken oxo cube
380g of turkey mince
1/2 a pepper, chopped into small chunks
1 tin of Mexican style bean mix (I got mine from Asda) drained & rinsed
1 tin of chopped tomatoes
1 table spoon of tomato purée
1 teaspoon of dried marjoram
Fresh coriander
1 calorie oil spray

How?
Using a large frying pan, brown off your onion & garlic in some fry light.
When your onions & garlic are soft add your peppers, carrots & celery and then add your herbs, spices & chicken oxo cube.
Add your turkey mince & cook until no longer pink.
Add your tinned tomatoes, purée, beans & half a tins worth of water.
Cook down until all your ingredients are soft & the spices have developed. MAKE SURE YOU SEASON!
Stir in some fresh coriander before serving.

EASY PEASY

Nutrition stuff: (based upon serving 2)
Calories: 463 Kcals
Protein: 44g
Carbs: 43g
Fat: 14g (3.5g saturated)
Fibre: 19.1g

Can't go wrong with that!

Xxxx

Mexican the clean way!

Hello again!

This was the best clean discovery I've made in a while! Clean wraps! Amazing!!!!
These can be used for lunch, or for this recipe! EVERYONE LOVES FAJITAS!

Here's the breakdown!
(Makes enough for 2 wraps)
For the wraps you will need:
5 egg whites
1 cup of oatmeal
Pinch of Salt
A few good turns of Black Pepper
1/2 tsp of baking powder
1/2 tsp of dried herbs
1 calorie cooking spray

How:
Mix all the above with a whisk until you get a good batter consistency.
Using some 1 cal spray on a large non stick frying pan, spread your batter on like a pancake.
Cook for 1 min each side & repeat

For your filling (serves 2):
2 chicken breasts- skinless, boneless & chopped into chunks or strips
1 onion, sliced
Half a red pepper- sliced
5 mushrooms- sliced
1 tsp of smoked paprika
2 small cloves of garlic, peeled & finely chopped
The juice of 1 lemon
Half a red chilli, finely chopped
1/2 tsp of dried herbs (I used mixed)
1 tsp of soy sauce
1 tsp of tomato purée

Mix your chicken, garlic, paprika, lemon juice, chilli, herbs, soy & tomato purée together. Ideally leave this to marinate as long as possible.
Fry off your onion (in your 1 cal oil spray) until soft.
Add your chicken mix and cook until no longer pink.
Add your veg and stir fry until cooked down.
Add a dash of water to make a sticky sauce
Serve

You can sub nearly everything in this! If you're a vegetarian, leave out your meat & up the veggies, if you fancy beef or pork or prawns, go ahead!

I served my wraps with fat free Greek yoghurt & sliced lettuce for bite.

YUMMY!

Nutrition (WRAPS)
Calories: 131kcal per wrap
Protein: 12.1g
Carbs: 19.3g
Which of sugars: 0.2g
Fibre: 2.6g
Fat: 1.9g

Nutrition: (FILLING)
Calories: 160 kcal per serving
Protein: 26g
Carbs: 15.4g
Fat: 1.5g
Fibre: 2.9g

Then add extra your yoghurt or other fillings!

Not bad!

Xxxxx

A tough week

The last week or so has been tough, mentally & physically.

My dad hasn't been well for a while now and it's really hard for me to be so far away from my dad (who's in Cyprus) and my mum (who splits her time between Plymouth for her work & Dad in Cyprus) along with the rest of my family down south.

Last week my dad finally swallowed his pride and went to the private doctor in Larnaca to get an assessment. He was almost instantly diagnosed with Parkinson's disease.

I'm not going to lie, it hit me hard! I knew he wasn't well and it explains his falls, scatty memory & his slur in his voice. I am just glad we finally have a diagnosis & he can get the treatment he needs.

Because of this news I've been quite "bad" with my eating and exercise. In fact I've been very apathetic about everything.
I can't let the negative external factors of my life affect my progress physically or emotionally so I've decided to get back into the right frame of mind for a successful transformation.

I have decided, after a long chat with my fiancée that we need to make some changes to the wedding plans. Currently we had planned on booking a yacht for a 2 hour cruise after the ceremony but I don't want to put my Dad in any position where he struggles & getting on and off a boat he will struggle. So it's back to the drawing board! Any post ceremony drinks/canapé ideas that you can offer will be great! At least it's an opportunity to get back into my wedding planning!

Because after all, positive mental attitude breeds a positive outcome.

Xxx

Spicy Bean & Quinoa Burgers

This recipe has stemmed from the fact I am getting bored of chicken or fish or chicken or fish for tea all the time. And when I get bored, I eat the wrong things... This weekend is a great example of this. I've been terrible! Eaten all the wrong things, went out Friday night and now I feel terrible!

I need to get back on that horse and get back on track because 1 weekend of excess won't kill me, but I need to get back into perspective. I am planning all my meals this week, and getting my chubby behind back to the gym. 1 of these bad boys are going to one of my meals this week.

I don't think this recipe is perfect by any means, and there is loads I would do differently next time, but they are tasty!

You'll need: (Makes 6 burgers)
1 tin of kidney beans- drained and washed
1 tin of black eye beans- drained and washed (feel free to sub with some other type if you can't get them)
1 onion
3 cloves of garlic
1 red chilli
1 tsp ground coriander
1 tsp ground cumin
1 egg
50g quinoa
50g oats
Salt & Pepper
Hand blender
Grease proof paper
Large bowl

How?:
Blitz your onion, coriander, cumin, garlic & chilli
Mix with your beans, egg, quinoa & oats.
Using your hand blender, blend until its wholly smooth.
Season!!! Taste the mix, if it's not hot enough, adjust your spicing to your tastes.

Form into patty shapes & bake in the oven at 200 degrees for approx 25 mins or until cooked through.

You can freeze these bad boys for a later date or serve straight away with some salsa, sweet potato wedges and salad!

If you're a vegan, leave out the egg...
If you're gluten intolerant, make sure your oats are gluten free!

Nutritional info per burger:
Calories: 169kcal
Fat: 2.6g (0.7g saturated)
Carbs: 25.2g (6.8g of fibre)
Protein: 10.5g

Yummy!!! Xxxx

Curry curry curry

So following on from the general success of my Thai curry, I thought it was about time I tried something less "calorific" for those of us who are trying to cut...
A great meal to make when you're craving the comforting heat of an Indian without all the sat fat & calories! So here it is!

You will need:
A large saucepan
A food blender or hand blender
Low cal spray
Chicken breasts, skinless & boneless (1 per serving) in chunks
1 tin of chopped tomatoes
1 low salt chicken oxo cube
2 tsp Garam masala
1 tsp Ground coriander
1tsp Ground cumin
1 tsp chilli flakes, powder or fresh chilli to taste
Fresh ginger (a thumb sized piece) peeled and finely chopped
2 cloves of garlic peeled and minced
1 large onion, finely chopped
200g butternut squash, peeled, cubed & de-seeded
1 pepper, chopped & de-seeded
6 balls of Frozen spinach
salt & pepper
Water


How?

Fry off your onion, garlic, ginger & dried spices in the saucepan with the low cal spray
When your onion is soft & spices are developed, put this mixture in the hand blender with some water to make a curry paste.
Use your curry paste & some more spray to brown off your chicken chunks.
Add your chicken stock, tinned tomatoes and squash.
Add your pepper
Cook down until your chicken is cooked through, & squash is close to melting.
Add your spinach & taste for spicing heat & season with your S&P

I served mine with some Bulgar wheat but you can have it without or with some brown rice.

Now the nutritional stuff!
Calories: 222 Kcal
Protein: 19.5g
Carbs: 24.9g
Fat: 6.1g (1.6g saturated)

Hope you enjoy!!

Curry that tastes like a cheat meal but is 100% clean! -Chris' favourite Chicken & Squash curry

Hello again!

This is a tried & tested recipe which has been a firm favourite at my gaff! In fact it's my fiancée's favourite clean meal I cook him that is so good it's worthy of a cheat meal!

You will need:
- 1 large chicken breast per serving , chopped into chunks
- 1 large onion - finely diced
- 2 cloves of garlic, finely chopped or minced
- 1 thumb sized piece of fresh ginger, peeled & finely chopped or grated
- 1 red chilli, (omit seeds for a milder curry), finely chopped
- A good sized bunch of fresh coriander
- About half a butternut squash (more the merrier) peeled, deseeded & cubed
- 1 red pepper, chopped into good sized chunks
- 2 tsp ground coriander
- 2 tsp ground ginger
- 1 tsp Tumeric
-2 tsp of ground cumin
- 1/2 tsp of chilli flakes (more or less if you don't like it spicy)
- Salt & pepper
- 1 cup chicken stock
- 1 tbsp ground nut oil
- 1 tin of good quality coconut milk
- Fresh spinach to serve

Heat your oil in a large saucepan & add the fresh spices (garlic, ginger & chilli) with your dried herbs and onion & fry it off until fragrant & your onions are translucent.

Add your chicken chunks & brown off (but don't cook through!) and season with some S&P.

Add the squash ,pepper, chicken stock & coconut milk & bring to the boil.

Once boiling reduce the temp to a simmer and leave to cook for a good 45 mins stirring occasionally or until your squash has almost melted & thickened your sauce naturally.

Keep tasting as you go & if it's not got a good chilli bite behind the coconut you need more chilli.

At the last 5 mins of cooking chop 2/3rds of your fresh coriander in the curry & stir.

Serve on a bed of fresh spinach or with some bulgar wheat & with more fresh coriander on top.

Top tip!
This is so much better the day after so make enough to have as left overs!

Nutrition:
Calories: 650 Kcals
Protein: 43.4g
Carbs: 50g
Fat: 34g

(This may seem like a lot but don't forget this is from completely clean sources & you are allowed fat in a diet! Good fat burns fat, but your body stores sugar as bad fats- that's cellulite ladies!)

Protein bars, the 1st go!

So the husband to be and I thought we would follow our cookie success with trying to make some protein bars that would be a great post workout boost of protein.

Here's how I made them! (makes 14 bars)

You will need
- 1/2 cup of almonds
- 1 cup of oats
- 2 bananas, chopped
- 2 tbsp coconut
- 1 cup of chocolate whey protein
- 1 cup of milk (I used Almond milk)
- 4 tbsp of gluten free flour (mine was rice flour)
- 1/2 a cup of sultanas
- Lined brownie tin
- electric hand whisk or food processor

Preheat your oven to 160 degrees C
Blitz everything (but the sultanas) until you have a smooth batter with a few nut chunks still in.
Pour half your batter into the lined tin & spread with a spatula
Sprinkle your sultanas on top
Pour the remainder of the batter on top & spread around until smooth.

Bake for 35 mins

Leave to cool before portioning.

Nutrition per bar:
Calories: 151 kcals
Fat: 5g (from nuts)
Carbs: 17.6g (2.4g from fibre)
Protein: 9.4g

Perfect for a recovery treat!

Spanish chicken bake!

Hi folks,

So with it being Sunday & I really fancied something "comforting"... This is my answer!

You will need to serve 2: (add 1breast per extra person)
- 2 skinless & boneless chicken breasts (Chopped into chunks)
- 1 large onion, diced
- 2 cloves of garlic, peeled & minced
- 1 low Salt chicken oxo cube
- 1 tin of chopped tomatoes
- 1tsp dried thyme
- 1tsp dried oregano
- 1tbsp smoked paprika
- salt & pepper
- 2 large carrots, peeled & chopped into small pieces
- 1 large green or red pepper chopped into small pieces
- 200g of peeled & cubed butternut squash

Preheat your oven to 200 degrees C

Place your onion, garlic, squash, pepper & carrots into a large casserole dish
Place your chicken chunks on top
Sprinkle your herbs & oxo cube on top & season with salt & pepper
Pour your chopped tomatoes on top
Fill your empty tin of tomatoes with water & pour into the dish with the rest of the ingredients

Bake in the oven for 45 minutes at 200 degrees stirring occasionally then turn the heat down to 160 degrees C and bake for a further 15 minutes.

Serve with some greens of your choice & sprinkle some fresh chopped basil for extra yum factor

Macro breakdown per serving:
Calories: 296 kcals
Protein: 45.8g
Carbs: 21.3g (from clean sources)
Fats: 2.7g

Xxxx

Sweet snacks the clean way!

So this week I've realised I need to keep myself out of trouble on the weekends as boredom really does make me hungry! So I've done some research into baking with protein powders and developed these little beauty's with my husband to be!

Chocolate, oat & raisin protein cookies ( I need to come up with a catchier name really...)

To make a dozen you will need:

- preheat your oven to 160 degrees C
- Measuring cups (I have some super cute nesting doll ones)
- baking tray & grease proof paper
- 6 egg whites
- 1 & 3/4 cups of oats
- 2 tsp of stevia or Splenda
- 1 tsp vanilla extract
- 1/2 a cup of apple sauce, ( I used Bramley apple as I like the chunks)
- 4 scoops of chocolate whey protein, (I used bulk powders chocolate whey protein concentrate 82% instantised but you can use any in theory!)
- 1 tsp of virgin olive oil
- 1/2 a cup of raisins or sultanas

You literally mix the lot together, portion onto your grease proof paper & bake for 20 minutes!

The nutritional value is as follows per cookie:
122 kcals
12.8g carbs
10.9g protein

Compare this to your average chocolate cookie from a bakery....
226 kcals
29g carbs
2.8g protein

I know what I'd prefer!!!

LOVELY!
Xxxxx

The trouble with Cyprus

With all the financial troubles in Cyprus and the amount of small businesses going into administration out there, you would think we are mad to want to marry there?
In fact the complete opposite, you can plan the wedding of your dreams in one of the med's most beautiful and friendly islands for half the price of the UK and do it safely if you know what and where to look.

Luckily my mum & dad own a villa in east Cyprus where we plan to get married so I have had a bit of experience of the island. Get on forums or visit the place 1st for gods sake! I wouldn't recommend marrying somewhere you've never been!
(how many times have you been on holiday and thought "I wouldn't go back", can you imagine thinking this about your wedding destination after the big day?)

Take advantage of the "low season" we plan on marrying on the 2nd of October l which is sooo much cheaper than in high season but is still great weather wise!

The biggest tip I can give is RESEARCH RESEARCH RESEARCH don't go to a tour provider (they'll charge through the roof) and avoid wedding planners if you can, you risk loosing every penny you have deposited if they go bust!

Cleaning eating???

So when I discovered clean eating I didn't really know what to make of it. The concept that protein is more filling than carbs boggled my mind! I've always associated being full with a big plate of pasta etc.. But yet I always knew that carbs weren't the best for loosing body fat. In fact your body stores sugars as fat and carbs are sugar, but ironically your body burns fats that you eat before sugars. So getting my head around Sugar= bad and Fat= ok was revolutionary.

So my diet has changed in the following way

NO REFINED SUGAR-This means no chocolates, sweeties, flavoured yogurts that claim to be "low fat" etc... The trick I guess is to read every label, know what you're putting in your body.
No simple carbohydrates- no white potatoes, bread, pasta, white rice etc...

MORE GREENS = LEAN - Try to have as much as you can stuff in!

MORE PROTEIN- Try to have at least 100g of protein source each meal, whether it be eggs, chicken, fish or nuts.

EAT LITTLE AND OFTEN- Try to eat 5/6 times a day, it's not easy when you work long hours like me but if you can find time to snack on a chocolate bar you can replace that with some nuts or a protein shake. This stops your body going into "starvation mode" and your metabolism will be quicker and therefore you'll burn more calories!

DRINK MORE - Water!!! Not booze, alcohol is empty calories and sugars and we already know sugars are bad. A tipple every now and again is ok but replace that evening glass of wine with a fruit tea!

EXERCISE- Try to exercise as much as you can, do weight training before cardio and you will see more change quickly. 1 hour of exercise a day is only 4% of your day....

MEASURE PROGRESS NOT WEIGHT- It seems obvious but not many people do this! I was used to starring sadly down at the scales wondering why I didn't lose weight when I started, but when I took my measurements I realised I'd lost inches instead of pounds, what's more important? What the scales say or how you look & feel? I know what I wanted and seeing the inches drop quicker than my weight is more of a motivator.

KEEP EVERYTHING IN PERSPECTIVE- we all have "hungry days" and being a woman, hormonal changes are a big factor in this. It's ok to fall off the wagon, as long as you get back on again quickly! 1 salad won't make you thinner, just like 1 bar of chocolate won't make you fat. Enjoy yourself, happiness burns more calories thank being stressed so go out for dinner with your friends occasionally but make sensible choices and work out the next day if you decided to have that sticky toffee pud!

Remember this is a lifestyle change not a diet

About me....

About me!!

Hi guys, so this is my first ever blog post so I thought it would be fitting to tell you a little about me and why I decided to start.
I am 25 living in Preston Lancashire and work in IT recruitment and have done for the past 3 years. In 2009 I met my fiancé whilst at university and on our 4 year anniversary the soppy sod proposed :-)
Now I'm on a mission, a mission to look & feel good on my wedding day which is in October 2014 in Cyprus. I've always been one of those girls who hates how they look in photos and complains about their weight but I've never "seriously" done anything about it... Until I got that ring! It's amazing how the prospect of seeing your wedding pictures and hating them motivates you.

So I've decided after years or yo-yo dieting I want to make a positive change to my health and life with the help from my husband to be by eating clean and exercise.
The point of this blog, I guess is for me to share my experiences to one day help others to make their lifestyle change and share my recipes and wedding planning experiences!
One thing I've forgotten to mention is that I LOVE food... And I mean love! I have always used cooking as a "de-stressing" tool and when your job is as stressful as mine you need a release! So I guess this is something I'm not willing to give up, I won't give up good food, I won't starve myself and I won't compromise on taste but I will give up those foods that we see as "filling" and "comforting" that start that cycle of binge and bad eating habits.

Hope you enjoy my blog, because after all, I love to eat!