Healthy Recipes Archives

4 Reasons To Eat Acai Daily

June 22, 2018June 22, 2018 Alex CoombesLeave a comment

You may have heard about the newest food trend: acai! It’s everywhere– in bowls, smoothies, ice cream, and all the trendiest cafes. What exactly is acai? Acai, pronounced ah-sigh-EE, is the superfood from Brazil and a berry that looks like a grape. It has a natural, sweet taste with a hint of chocolate flavour. You won’t typically find acai fresh in stores due to the shelf life being short. Instead, you will find it in puree form in the freezer section. Acai is the perfect compliment to various ingredients and your new favourite breakfast food. So why should you incorporate acai into your daily diet? Let us fill you in on the top 4 reasons.

Photo Credit: @alphafoodie

A Boost In Energy

Acai berries have countless proteins, good fats, and carbohydrates which have been proven to be extremely beneficial for keeping your energy levels high. Not only do these berries increase your energy, but they help fight exhaustion and fatigue. Best recipe for an acai energy bowl? Our favourite bowl at the moment is by The Fit Foodie!

Photo Credit: The Fit Foodie

Clear Complexion

A major benefit of eating acai daily is the ability to maintain healthy skin. Acai berries contain many vitamins to help enhance skin. An article published on PubMed showed that acai was one of the most effective natural skin care ingredients and that the extract found in acai is extremely beneficial for treating acne. Recipe for clear skin? Try this clear skin acai smoothie bowl here, recipe by the lovely Olivia Jenkins.

Photo Credit: @naturally.jo

Hair Growth

A variety of healthy vitamins such as A, B, C, and E are found in acai berries which helps hair growth. Not only do the the nutrients found in the berries help new growth, but they help strengthen hair and help you maintain a healthy scalp. You can even add acai into your shampoo to help your hair…and the smell is delicious. Try this shampoo, a mix of acai and avocado, for serious hair goals.

Photo Credit: California Avocados

Healthy Heart

Keeping your heart healthy is extremely important, and acai does just that. The fruit provides amounts of anthocyanins, which are active in supporting your cardiovascular system. How should you consume the berry for a healthy heart? Try adding acai in your tea. Acai herbal tea is a perfect drink to have during the day, and it’s even 10-30 times richer in anthocyanins than red wine is! Indulge in the perfect cup of acai tea, with our favourite’s being Stash Tea and SMT.

Photo Credit: @smtofficial

We hope these benefits have inspired you to incorporate acai into your daily diet. Looking for a trendy cafe in London to try acai for the first time? Visit Viva Acai, an acai bar with all your favourite toppings such as peanut butter, kiwi, and coconut fakes. You’ll be part of the acai craze in no time. Happy Eating!

Your TruBe Team

Top 5 Reasons To Go On A Fitness Retreat

June 14, 2018July 2, 2018 Alex CoombesLeave a comment

Our personal trainers have officially arrived at the beautiful Villa Lena for a July fitness retreat! If you’ve never heard of Villa Lena, you are in for a treat. Located in Tuscany, this hotel is a dream escape from your daily life.

In honour of this retreat, we invite you to imagine a holiday where you are able to focus solely on your personal health and fitness goals in a beautiful destination surrounded by nature whilst being taught by the best fitness instructors from around the world. If this concept sounds intriguing to you, then a fitness retreat is the perfect place for you. Fitness retreats are an amazing way to focus on your well-being, and they create a healthy environment full of possibilities.

If you’re looking to transform your 2018 in a healthy way, then a fitness retreat is for you.

There are countless benefits and reasons to go on a fitness retreat, but we’ve narrowed it down to a unique five. So, let’s escape!

Breathtaking Views

Surround yourself with nature, whether that be on the beach, or in the countryside. We encourage you to release your inner child as you breathe in air that is as fresh as a budding flower. Conquer the waves, fly through the trees and push your limits with a variety of activities such as hiking, kayaking, and even zip-lining. Experience the most beautiful sunsets whilst running along the beach and setting individual goals for yourself. These activities not only encourage you to embrace the outdoors, but they help build your confidence and get you outside of your comfort zone by not only working individually, but working with a team. Great for building on your social skills!

Always Inspired

“Fall in love with taking care of your body.”

Inspiration surrounds you on a fitness retreat. Immerse yourself in workouts from around the globe, complimented with detoxing, cleansing and healthy food tips. You will have mind opening experiences with highly qualified personal trainers, fitness instructors and therapists. Enjoy a mix of individual sessions and group sessions, designed to inspire you and help you learn the best techniques to transfer energy in a healthy way, delivered from trainers who are truly passionate about their art. Set new goals and exceed your current ones, helping you understand your body and its needs.

Out of your Comfort Zone

Going on a fitness retreat is the perfect way to let go and embrace change, softly pushing you out of your comfort zone. A fitness retreat helps you change up your daily routine, whether that’s your normal fitness regime, the foods you usually eat, or your environment. Change can be intimidating at first but trying new things is healthy for your soul, and we can personally guarantee that you will be supported every step of the way!

Relaxation

Not only will you be working out daily and pushing your body to new limits, but you will be able to treat yourself to luxury spa treatments and daily massages. This will help your body relax and recover, helping you reach your full potential. If you have any worries or concerns when it comes to your body, you will be able to address them and get them worked out, leaving you feeling revitalised. Daily relaxation not only helps prevent future athletic injuries but helps align your body and soul in perfect harmony!

Food Tailored to You

It’s all about healthy living when you go on your fitness retreat, even down to what you eat. Upon arrival, you will meet with a nutritionist to decide on the best meal plan which is tailored to your body. You are invited to participate in workshops that will teach you how to eat a plentiful, well balanced and healthy meal, all of which you can enjoy in the comfort of your own home upon your return. Learning about the right foods will benefit not only your body but help boost your mood and energy levels.

Like the sound of a fitness retreat? Experience one for yourself! If you are not sure where your first fitness retreat should be, we have got you covered. If you’re craving a break from city life in a location that is so idyllic you will never want to leave, then the following experience is a match made in heaven. As part of the TruBe community, we would like to reward you for all your hard work with 15% off your July stay at Villa Lena.

Located in the heart of Tuscany, Villa Lena is passionate about creating an environment where guests and artists from different backgrounds can come together to relax, create and be inspired. Enjoy 15% off your stay in July when you download the TruBe App and make sure to mention TruBe when completing your booking!

Your TruBe Team

Fitness Away From Home

November 21, 2017November 21, 2017 Alex CoombesLeave a comment

fitness, health, holiday, abroad, workout, personal, training, yoga, pilates, boxing, retreat

Here’s something different that you might not have heard of… “Fitness Holidays”.

Most people would separate the two concepts “holiday” and “fitness” but we like the idea of combining them, because what’s better than working out whilst working on your tan on a tropical island halfway across the world? Does the idea of escaping from the everyday working life in rainy London to the luscious Ibiza or Bali sound up your street? Well, if you’re #fit, #fun and #fantastic then this is a holiday made for you.

Spain – Fitness Training

Take a week off work and fly down to sunny southern Spain for an energising fitness programme based in a small boutique hotel. The 6 nights include healthy nutritional diets, personal training sessions, fitness classes such as pilates and yoga as well as spa treatments and other luxury options!

Return home fitter, healthier and worked out.

Bali – Fitness Boot Camp

Always fancied heading out to Southeast Asia? Here you can head off to Bali, home to one of the most beautiful beaches in the world, soak up the Asian sun and indulge in a fitness boot camp for just £449pp. Getting fit and healthy abroad is the perfect remedy for forgetting about your working life and busy schedule back home just for a week or two.

Eat. Sleep. Workout. Repeat.

Kenya – Go Wild In Kenya

Jet off to Kenya in Africa for a once-in-a-lifetime fitness trip. This 9-day programme strips you back to the fundamentals of health and fitness with outdoor training sessions and guidance on nutrition. You will incorporate boxing on the beach, countryside walks and running routes through local villages along with many other treats!

Get. Fit. On. Holiday.

Ibiza – [Re]treat Yourself to Yoga

Enjoy sweet-soul music whilst drinking icy cocktails in a yoga beach house. Your day will start with a morning yoga practice focusing on intense rib locks, foot positioning and spiralling your limbs and hips. Throughout the day you will have the option of meditation and silent walks as well as practising poses on the beach with a partner. You will stay in a beautiful hotel overlooking the sea which comes with a swimming pool, divine massages and bicycles to rent. Perfect for newbies, pregnant women or someone who just loves yoga!

Following your amazing fitness holiday, TruBe are here to carry on your fitness journey during your busy lifestyle. So download our app and book your sessions in advance giving you something to look forward to when you’re back.

Beginner’s 101 Guide to Diets and Meal Plans

October 27, 2017March 28, 2018 Alex CoombesLeave a comment

We all know it can be hard to follow a certain diet when you’re getting up at 7am, sitting at your desk for 9 hours a day (or maybe more?!) and having to commit to your social life in the evenings. The reality of having access to those free coffee machines, birthday cakes and office snacks can be really tempting, which is why it is important to have a healthy and consistent diet throughout the week.

Skipping meals because you have no time, excessive eating at your desk and indulging in “healthy snacks” that are actually high in sugar are some of the most common diet mistakes we all make.

Health-conscious gurus have researched 5 popular diets trends. Which one can you connect with?

The Atkins Diet

Want to lose a bit of weight? Focus on eating high-level amounts of protein and fat, but whatever you do, avoid mainstream carbohydrates. Low-carb vegetables such as kale, broccoli and asparagus however are still good to eat.

The Zone Diet

Controlling your body weight and successful weight loss can be one of the hardest things. Follow this guidance and balance your nutrition in each meal and you should see a difference:

40% high-quality, unrefined carbohydrates (whole grains, plant seeds, fruit)
30% fats (olive oil, avocado)
30% protein (nuts, fish, poultry)

The Ketogenic Diet

Similar to The Atkins Diet, but not as strict, “Ketosis” focuses on reducing carbohydrate intake and upping fat intake, which allows the body to burn fat as fuel, rather than carbohydrates.

The Vegetarian Diet

No animals (except for eggs and dairy). Simple as.

Studies show that vegetarians have a lower body weight, suffer from less diseases, and have a longer life expectancy. So if you want those three things, then go veggie.

The Vegan Diet

No animals at all. This is more than a nutritional diet. Vegans also care for the environment, ethics and compassion. So if you’re more of a plant-based gal or guy and care about animal suffering then this is for you.

No time to stick to the diet during the week? Meal prepping is your answer! Here’s a beginner’s 101 guide to help you make use of those dragging Sunday mornings and prep your food for the week.

And of course, slogging about at your desk is not just because of the food you’re eating, but probably because of the lack of exercise. Taking the stairs instead of the lift can be a good start but not enough to get your heart really pumping! TruBe trainers can come to you before work, during your lunch break or after work, so really, there’s no excuse. They are here to help you, to give you motivation and can advise on meal plans, so get in touch with TruBe and start a new journey by downloading the app now.

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.