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smoothie1

Smoothies are a great way to introduce more fruit and veg into your diet. They are versatile, cheap, quick to make and you can take them to work, to the gym, days out, anywhere.  Extremely refreshing and a fantastic way to introduce your kids to a wider range of fruit and veg.

I always recommend smoothies to my clients as they have great benefits providing more vitamins, minerals, antioxidants and fibre into their diets. All you need is a blender, some ice, choice of fruits, water, milk or yogurt.

You can go wild with your ingredients with unlimited choices. My personal favourite smoothie is made from ice cubes, a medium banana, tablespoon of 100% peanut butter, 75g of natural Greek yogurt, 25g of oats and 200-250ml of whole fat milk. All blended up adding a little bit of water to change the consistency to how I like it.

They are also great when supplementing with a protein powder, instead of the horrible chalky taste of protein powder and just water or milk. Just add a few scoops of unflavoured or flavoured protein power into your favourite smoothie for a thicker tastier high protein shake.

Pictured here is the strawberry and watermelon smoothie, another one of my favourites with really simple ingrediants.  Strawberry, watermelon, icecubes and water.  All blended for a super refreshing healthy drink.

Happy blending everyone!

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You hear it a lot these days about good fats and bad fats.  Are there good and bad fats? And what about fat free?

You can’t escape our obsession to eat low fat or fat free diets. We all do it, we’ve all done it. Since I was a child we always bought low fat yogurts, low fat ice cream and low fat milk, you name it. Yet I still found myself as a “chubby” child growing up. But how? I used to always play outside, always ate my mum’s home cooked meals and even ate my veggies. Even as a teenager and young adult, I’m still buying the fat free, low fat options. Thinking “if I eat less or no fat, surely I will gain less or no fat?”   The whole fat free and low fat diet simply isn’t the way to go.

It’s not the word fat we should be concerned about, it’s the type of fats. Saturated and trans fats are known as the “bad fats”, these are the fats which you want to decrease in our diets. Eating too much saturated and trans fats and there is a risk to increase cholesterol and increase disease. Examples of bad fats, pastries, cookies, donuts, fried foods, sweets, ice cream, skin on chicken, fat on meats.

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lime water 200pxWe all know how good water is for our body and mind, it's essential for us to survive and has so many benefits when it comes to nutrition and weight loss.  But how can you drink more, particularly if you dont like the taste of water? A few simple tips....

  1. Add flavour into your water - natural flavourings are best, a few slices of lemon & lime, orange or fresh mint leaves into a jug of water.  Leave for a few hours in the fridge to let the flavours out.
  2. Always have a drink around you - if it's at home, work or gym, always carry your water bottle with you and take sips throughout the day.
  3. Eating high water content foods - cucumber, strawberries, raspberries, grapefruits, pineapples, lettuce and watermelon to name a few all contain high levels of water.
  4. Add icecubes into the water - drinks are so much nicer and refreshing when cold.
  5. Try sparkling water or fizzy water - with some added flavourings it's a good replacement for your fizzy soft drinks.

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