The weather is still lovely and warm so this week my sister and I made this delicious and refreshing mojito. We made both an alcoholic and non alcoholic version. For the full recipe click on the link below:
This is a deliciously creamy ice cream perfect for these last warm days of summer. Do not worry if you do not have an ice cream maker. I don’t have one and my ice creams still come out good. This is so easy, yummy and super healthy.
1 can of full fat coconut milk
2 cups of strawberries washed and tops removed
3-4 dates depending how sweet you like it. You do not have to use dates. You can use any healthy sweetener of your choice like maple syrup etc.
1/4 teaspoon of guar gum (This will make it creamier)
Blend all the ingredients in the blender until lovely and smooth. Taste it to see if it is sweet enough. Feel free to add more sweetener. If you have an ice cream maker follow the instructions. If you do not have an ice cream maker pour into a freezer safe bowl and place in the freezer. Freeze for about 3 hours. To stop it from icing keep stirring it every 20 minutes. This is to keep it creamy for when you scoop it out. Once ready scoop, serve and enjoy!
Going on holiday can always be tricky and lets be realistic, you are not going to be losing weight on vacation. However this does not mean that you have to put on an extra kilo or two or deprive yourself of the foods you love. It is about being sensible and indulging in moderation. I divide my time between Italy and London and often tend to eat a little too much pasta and pizza when in Italy but I always manage to stay the same weight. Here below are a few tips that have helped me and I hope you will find useful.
Always have a healthy breakfast
The body is at its most acidic in the mornings so it is important to keep it alkaline. Therefore make sure you start the day right by always making it a healthy meal. Start your morning with warm water and lemon followed by a smoothie, fruit and chia pudding, avocado on toast with a poached egg or a bowl of porridge.
Indulge in moderation
Your are on holiday so no one expects you not to have a treat. All you have to do is to make sure you make sensible choices. If you want to have a treat like a dessert or carbohydrates I suggest you have them during the day preferably at lunch time. When having a treat it doesn’t mean you have to binge on your favourite foods. If you fancy some cake have a slice not the whole cake. If you want to have lasagna have a small portion and do not have seconds. If you have pasta do not eat bread with it. Whatever treat you decide to enjoy always remember to include lots of vegetables and salads with your meals. Keep your portions small.
It is no secret that alcohol is full of hidden calories and is no good for the liver, however most people do like to enjoy a drink or two especially when on holiday. With alcohol moderation is key. When choosing alcoholic beverages choose wisely. Cocktails taste great but they are very high in calories so remember to be sensible. If you want to enjoy a drink I would recommend drinking vodka with sparkling water and freshly squeezed lemon juice. I would limit it to 2 drinks. Too much alcohol is not only bad for the liver but it is extremely dehydrating especially in warm weather when you need to stay hydrated. To keep well hydrated it is important to drink a glass of water for every alcoholic drink you consume.
Most of you will be looking at this thinking that you want to relax on holiday, not workout. I am not suggesting you turn your holiday into a bootcamp vacation. However if you want to indulge in your favourite foods you must do some form of exercise. If you are on a beach or by a pool you can swim. Go for an early morning run or brisk walk on the beach. The more active you are the more calories you burn. I tend to go for 2-3 hour hikes, I am actually more active when I am away. You do not have to kill yourself. I am not suggesting you do 2 hours a day. You can fit in just a 20minute HIIT workout daily to keep the weight off.
Keep healthy snacks in your cupboards
If you know you have a sweet tooth do not keep your cupboards full of cakes and biscuits. Opt for healthy snacks like nuts, seeds, fruit, hummus and vegetables. The less unhealthy treats you have lying around the better. If you feel hungry have some hummus with carrot sticks or half an avocado. These are both filling and healthy. I do not eat a lot of dairy but I do have a soft spot for cheddar cheese. I therefore make sure I don’t keep it in the house otherwise I will end up eating the whole lot. This of course does not mean I never treat myself to a little cheese now and again. I just do not keep it in the house.
Stay away from salad dressings
You will definitely not be putting on any weight eating salads but beware of salad dressings. They taste great but are hidden with calories. Keep it simple and just use a little olive oil and apple cider vinegar for salads.
Simple is always best when eating out
Try to stay away from rich, heavy sauces and opt for grilled or steamed dishes when going out for a meal. There will always be healthy options on the menu. Many people use the excuse of dining out to stuff their faces with everything on the menu. Be sensible. Stay away from the bread basket and if going for a dessert make sure you have a healthy main like a grilled fish. Remember to always be sensible and keep your food choices simple and healthy.
Do not raid the buffet
Buffets have all sorts of foods and it can be so tempting to just keep eating everything! We have all done it. However do try to be sensible. Go for lots of salads and vegetables and protein so you become full quickly. As mentioned before this does not mean that you cannot enjoy your favourite foods. You just have to be sensible. Do not refill your plate 3 or 4 times.
It is important to remember that when you are on holiday you should enjoy yourself and not become obsessed with counting calories and starving yourself to keep your bikini body. Of course you want to enjoy a drink or two, have an ice cream or a pizza. You just have to remember that with everything in life moderation and balance are important. The older we become the more important it is to look after our health. If you would like a bespoke nutritional plan email me.
It is so Important to fuel your body correctly when exerting. I see far too many women starve themselves and this is not healthy. When you have spent time doing rigorous exercise you release free radicals which damage the body making you age. It is therefore important that you nourish your body with plenty of antioxidants and nutrients. These six meals are healthy and simple to make.
Steamed Broccoli and Baked Salmon
A handful of tender stem broccoli
1 salmon fillet
Season the salmon with olive oil, himalayan salt and pepper and place in a preheated oven at 180C and cook for about 20 minutes. Oven times will vary according to different ovens. While the salmon is cooking place the broccoli in the steamer and steam for 15 minutes. Serve on a plate drizzling them with olive oil and tamari and enjoy with the salmon.
Lentil and Sweet Potato Salad
400g Lentils – organic tinned or you can soak them overnight
1 small sweet potato peeled and boiled
1 garlic clove chopped finely
2 spring onions chopped finely
10 cherry tomatoes
A handful of parsley
A handful of coriander
A tablespoon of mixed seeds (pumpkin, sunflower and sesame)
2 tablespoons of olive oil
1/2 a teaspoon of bouillon powder
ginger finely chopped
Salt and pepper to season
For the dressing
Olive oil and tamari
If using lentils that you have soaked overnight place in a pan of water with the bouillon powder on low heat and cook for 30 minutes. Once cooked you can sauté them. If you are using tinned lentils you can place them directly in the pan with the olive oil, garlic, spring onion, ginger and parsley. Add two tablespoons of water and sauté for 5 minutes. Once ready set to the side and allow to cool. Once cooled you can add the sweet potato cut into small pieces, cherry tomatoes, coriander and mixed seeds. You can eat this salad warm or cold. Add olive oil and tamari and enjoy.
Quinoa Chocolate Pancakes
2 tablespoons of quinoa flour
1 tablespoon of raw cacao powder
1\4 teaspoon of baking powder
1 teaspoon of chia seeds
100ml of water
1-2 teaspoons of sweetener of your choice ( I have mine without but depends how sweet you like your pancakes. You can use xylitol or raw honey)
For the topping
Strawberries, banana and raw cacao nibs
Mix dry and wet ingredients separately then combine together and whisk. Grease a non stick pan with some coconut oil and heat over medium heat. When using banana in your pancakes you want t keep them small otherwise they will end up all mushy. Place two pastry rings or egg rings in the middle of the pan and pour the batter in. Once bubbles start forming remove the rings and flip over. You should cook the pancakes for 2-3 minutes on each side. Serve with fruit of your choice, coconut chips and raw cacao nibs.
1 cup of almond milk
1 tablespoon of raw cacao powder
1 tablespoon of almond butter
1 heaped teaspoon of spirulina powder ( spirulina is a blue green algae rich in protein, B12, iron and magnesium)
For the topping:
raw cacao nibs
Place all the smoothie ingredients in the blender and blend until lovely and smooth. You can add ice. Pour into a glass and add been pollen, strawberries and raw cacao nibs on top.
Omelette with Sautéed Mushroom
2 organic eggs
A handful of parsley finely chopped
I punnet of champignon mushrooms finely chopped
1 garlic cloves
Sautee’ the mushrooms in olive oil, garlic and cayenne pepper and set to the side. Grease a non stick pan and place on medium heat. Beat two organic eggs add salt and pepper and pour in the pan. Should take the omelette about 3 minutes to cook. Once cooked lift one side and flip it over. Serve with the mushrooms and sprinkle parsley on top.
Quinoa with Sautéed Spinach and a Poached Egg
1 small cup of cooked quinoa
1 organic egg
1 garlic clove
Sautee’ the spinach in olive oil, garlic and cayenne pepper or chilli peppers. Put a generous amount of spinach as they tend to shrink when cooked. To make the poached egg place a pot of water on medium heat. There should be enough water to cover the egg. When the water is boiling add some white vinegar to the water, lower the heat slightly and place the egg in the water. I normally crack my egg in a small glass and then pour it in the water. Cook for 3 minutes then take the egg with a spoon and place it on a plate with some tissue paper to absorb the water, Place the egg on top of the quinoa and spinach and season to your liking.
This is a very simple but refreshing salad perfect for summer. The orange and pomegranate give it that tangy flavour. You can use this salad as a side salad or eat it on its own.
A handful of baby leaf salad
1 orange peeled and cut into sections
A handful of pomegranate seeds
Place all the ingredients into a bowl or plate. To cut the orange remove the top and bottom with a sharp knife, score the orange with your knife cutting deep enough to go through the peel. Remove the peel and then divide the orange in sections and place in the salad. Season to your liking and enjoy!
This fruit salad can be eaten for breakfast or as a side dish. It has fruit, salad leaves and carrots making it fresh and ideal for the summer. It is super easy and quick to make.
A handful of rucola
1 small carrot peeled and spiralised
A handful of strawberries washed and cut in half
A slice of melon chopped into small pieces
A slice of pineapple chopped into small pieces
A slice of watermelon chopped into small pieces
3 radishes thinly slices
Apple cider vinegar
Himalayan salt and pepper
A handful of blueberries
Place all the ingredients in a bowl and season to your liking and enjoy!
This week my sister and I made this delicious simple recipe. When eating meat please make sure it is organic. You do not want to eat meat that is full of hormones and antibiotics. For the full recipe click on the link below: