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