Healthy Food Archives | Page 4 of 5

5 Top Tips to Achieving your fitness resolutions

January 15, 2016July 22, 2017 Alex CoombesLeave a comment

It’s that time of year again when everyone is talking about heath and fitness. Wherever you look there is advice and tips of how to get in shape. I want to simplify it all for you. It’s all about making small changes.

If you stick to these 5 simple tips, then you will be on your way to a healthier you:

Time Efficiency
Being efficient with your time it’s one of our most precious commodities. Knowing exactly what you have to do when you exercise will reduce workout procrastination.

Working out at home instead of the gym means that you you will save time going to and from the gym. You will avoid having to carry a wet towel around all day whilst wearing your crinkled shirt that you pulled out of your bag this morning.

To save time food shopping you can order boxes of organic and fresh ingredients with some awesome healthy recipes from Mindful chef. Use the promo code TRUBE50 for 50% off your first box!

Lifestyle
Alcohol is one of the barriers that gets in the way of achieving our dream bodies. If you still want to go out and have a drink with your friends then remember this. Gin and Vodka comes out as the lowest calorie option. Try these healthier options when drinking alcohol.

Gin and slimline tonic
Vodka, soda and lime

Exercise
The secret to good exercise is consistency. To get you started we have launched the TruBe Detox exercise program. All the workouts can be done from the comfort of your own home and are perfectly designed to blow away those holiday cobwebs.

Try week 1 for yourself:

Nutrition
Experience tells us that if we make small achievable changes to our diet, we are more likely to stick to it, rather than drastic fad diets that are not sustainable and potentially unhealthy.

Remember to eat protein and sugar after a workout to help with recovery. If you want to take supplements because it’s quicker and easier than eating straight after exercise, then there are some great products available from Super Vitality and as a friend of TruBe you can use the promo code TRUBE10 for 10%off all of their products.

Remember to hydrate! We lose at least 2 litres of water a day, even more when exercising. We need to replace this to keep the body functioning efficiently.

Sleep
Our body needs at least 7 hours a night to aid recovery. The lack of sleep can have a negative effect on hormones and cortisol release. Which then stimulates fat storage.

If you need any help with your at home workouts then why not get one of our trainers to come to you. Download the app.

Andy Hall – UK Master Trainer

Why You Should Keep Eating Gluten

October 19, 2015July 22, 2017 Alex CoombesLeave a comment

Finally! The ‘gluten-free’ fad might be coming to an end! So many people these days are choosing the gluten free path, but is it actually causing your digestive issues or is what we’ve been eating it with?!

New research coming out about Fermentable Oligosaccharides, Disaccharides, Monosaccharides & Polyols (a mouthful I know we’ll call them FODMAP’s for short), claims that self-diagnosed coeliacs might actually be suffering from the Polyols in certain fruits and vegetables like avocado, as opposed to the gluten in your baguette. AVOCADOS?!!

What’s going to happen to the avocado industry after thriving for so long as the number one brunch favourite for so many health and fitness fanatics? What about the new avocado emoji said to be coming out soon? Are we really going to turn our backs this antioxidant boosting fruit, as well as many other nutritious fruits and vegetables. This would mean no more smashed chilli avocado, no more cauliflower rice, no more Deliciously Ella key lime pie and good luck to you if you love a dollop of cashew nut butter on your ‘gluten-free’ porridge!And did I mention sweet potato? If you decide the low FODMAP diet is for you then you can say adios to those sweet potato brownies…

Any unexplained digestive problems should be diagnosed by your doctor first before unnecessarily cutting FODMAP’s or gluten from your diet.

Remember a little bloating from time to time is normal and not solely down to your food. Whatever your goals are you should maintain balance, variety and a well stocked kitchen. These are the keys to healthy success 🙂

For some examples of my meals please check out my Instagram page, @Chelsea_Siegel.

Chelsea x – London Personal Trainer

How to Make your own Granola

October 15, 2015July 22, 2017 Alex CoombesLeave a comment

Granola is one the best ways to get a balanced and nutritious breakfast. The foundations of oats, coconut oil and honey provide your body with the carbohydrates it need to start the day (fast and slow release), natural fats you need for cell growth/maintenance and of course fibre for your digestion.

Base Ingredients
– 500g Organic oats
– 4 tbs Coconut oil
– 4 tbs Organic honeyYou can now add whatever you like, as long it fits in with your fitness goal. I like to add a type of nut/seed for protein, dried fruit for extra sugar and fibre and something for added flavour.

Added Ingredients
– 150g Nuts (pecans are my favourite)
– 100g Dried fruit (cranberries)
– 1 tbs Cinnamon (for flavour)

If I have a particularly active day ahead I will add another good source of slow release carbohydrate such as chia seeds.

Method
1. Pre heat the oven to 150c/gas mark 2.
2. Mix all of the dry ingredients together in a bowl.
3. Put the honey and coconut oil on low heat in a saucepan until they mix together.
4. Pour the honey and coconut oil mix over the dry ingredients, then toss well.
5. Lay the mixture out in a baking tray lined with baking paper, then bake in the oven for about 25 minutes at 150c.
6. Once the mixture is golden brown, leave to cool.

You can choose to enjoy it with milk, almond, yoghourt or may favourite, a spoon of peanut butter. Yuuuummmm!

Neda – London Personal Trainer and Healthy Chef.

P.S. Follow me on Instagram for more recipe ideas and fitness inspiration.

Protein Power Ball Recipe

September 11, 2015November 1, 2018 Alex CoombesLeave a comment

Protein snacks have a bad reputation for being hard to swallow and digest. However these protein power balls are breaking the mould. They are delicious and perfect to eat straight after a workout. The recipe is easy to follow and take no longer than 20 minutes to make! Try them yourself.

Ingredients
2 scoops whey protein, chocolate or vanilla, also can be used soy protein for lactose intolerance.
100g almond butter (or any choice of butter)
250g dates
25g chia seeds
50g flax seeds,can be mix with pumpkin and sunflower seeds
100g cashews
100g almonds
50g organic porridge oats
4 tsp coconut oil
50g good quality cacao powder (optional)

Also try: Apple and Cinnamon Blondies

Method
1. Soak the dates in hot water.
2. Chop the nuts finely.
3. Blend all of the wet ingredients and cacao then add the nuts,oats and seeds.
4. The mixture will look dry but will form balls perfectly using your hands.
5. Roll them in cacao powder to add the chocolatey flavour if you desire, but they are equally as tasty without.
6. Store in the fridge.

Let us know what you think in the comments below.

Follow me on Instagram for more great recipes.

Neda

Recipe: Apple Cinnamon Blondies

August 27, 2015July 22, 2017 Alex CoombesLeave a comment

These apple and cinnamon blondies are one of my favourite healthy treats. They are packed with natural sugars to give you a nice clean energy boost, but be careful not to eat too many! They also contain chickpeas which are packed with protein, making them the perfect post workout snack.

Follow the instructions below and try them for yourself.

Ingredients

Apple jam:
– 2 red apples: cored, peeled and finely diced
– ¾ tsp cinnamon
– 1tsp vanilla essence
– 1 tsp stevia
– 1 tbs corn flour/starch
– ½ cup water

Blondies:
– 2 cups Oats.
– 1 can chickpeas – 1½ cups drained and rinsed.
– ½ cup (140g) low fat vanilla or natural greek yoghurt.
– 2 tbs coconut oil, (melted).
– 1 tsp baking powder.
– ¼ tsp cinnamon.
– 2 tsp vanilla essence.
– 4 tbsp honey.
– Pinch of Himalayan salt.
– ½ cup almond or soya milk.

Topping:
– ¼ apple finely sliced to decorate.
– 1 teaspoon cinnamon for dusting.

Instructions

– Preheat the to oven 200C | 390F.
– Line an 8×8 inch baking tray with baking paper and put to one side.
– Note: if you use bigger tray, please double all ingredients.
– Place all apple jam ingredients into a small saucepan and bring to the boil.
– Reduce the heat to a gentle simmer until the apples have softened and the ‘syrup’ has thickened.
– Place all of the blondie ingredients into a food processor and blend until smooth.
– Once the Apple jam is ready, fold it into the batter and mix well.
– Pour the batter into a tray and top with apple slices and a sprinkle of cinnamon.
– Bake for around 30 minutes (depending on your oven).
– To check if they are ready insert a toothpick into the centre and see if it comes out clean.
– They will be VERY moist and fudge-y when taken out of the oven, but they will get firmer and set as they cool down.
– Note: Don’t overcook them, as they can become dry.

Let us know if you liked them, and follow me on Instagram for more healthy cooking inspiration.

Neda