Monday, February 12th-Breakfast choices

Breakfast choices

Delicious overnight oats
I love breakfasts the best and knowing that you have something delicious waiting in the fridge just makes getting up even better!
Overnight oats have been around for a while now, but I never get sick of them.
There are many ways of dressing up oats and you can even leave the toppings such as nuts and seeds until the morning, which would make them crunchier.
Don’t think of these as just a breakfast meal though. I regularly eat a small bowl as a mid-afternoon snack, an afterschool snack for the kids and they make an excellent post workout meal after weights too.
Fill up a ceramic bowl or Tupperware container, so that you have enough for a couple of days.
250g oats
Enough almond milk (or any other milk) to cover the oats
Grate an apple with skin and fold into the milk and oat mixture
2 tablespoons of chia seeds
1 tablespoon of Sweet Freedom, maple syrup or honey
Place the oats in the container, pour over the nut milk and sprinkle the chia seeds and a squirt of sweetener.
Place in the fridge overnight.
In the morning
Give the oats a stir and then top with your favourite nuts, seeds and fruit.
I like raisins, sunflower seeds and a small pinch of cinnamon at the moment. More flavour combinations coming up soon.
Enjoy your day,




Super seeded oat porridge
It’s not possible to have too many ideas for porridge. This is cooked with chia seeds and topped with omega seed mix which is a mixture of sunflower seeds, pumpkin seeds and linseeds.
half a mug of porridge
1 tbsp chia seeds
small pinch of raisins
milk of choice to cover such as almond or cow’s
1/4 tsp vanilla essence
1/4 tsp maple syrup
1 tbsp omega mix seeds
1. Place the all of the ingredients apart from the omega mix seeds in a small saucepan and cover with the milk. Bring to a boil and lower the heat and stir continuously ensuring it doesn’t burn for around 5 minutes until cooked through. Serve with the seeds on top.







Energy Balls
Energy balls
Get through christmas cravings with these little balls of deliciousness! The peanut butter/cocoa combination makes them feel like a real treat. Easy to make and no need to feel guilty, you have worked hard for them. One ball a day is enough though before or after a workout is best. I get the ground linseed mix from Aldi, they have different combinations. You could add other ingredients, whatever you have such as dates instead of raisins.
100g ground almonds
75g raisins
1 tbsp ground linseeds
1 tbsp cocoa powder
1 tbsp agave syrup or honey
50g desiccated coconut
2 tbsp peanut butter
1 tbsp brown sugar
1 tbsp butter
1 tsp coconut oil
In a big bowl place ground almonds, add the raisins, peanut butter, linseeds, cocoa powder, and agave syrup and mix to combine.
In a small saucepan, place the butter, coconut oil and sugar. On a low heat, melt until you have a runny mixture. Mix with the other ingredients in the bowl.
Shape mixture into walnut sized balls and roll in desiccated coconut to coat. Put in the fridge to firm for 30 mins, then eat whenever you need a quick boost such as before a workout or after with a glass of skimmed milk.








Scrambled eggs with spinach
Scrambled eggs with stir – fried spinach
Scrambled eggs have a reputation as being breakfast food, however they make a great fast meal any time of day. One tip though, make sure you use a non – stick frying pan otherwise you will spend the rest of the evening scrubbing away!
Makes 1
1 tsp olive oil
2 eggs, whisked with a fork in a cup
2 handfuls of fresh spinach
1 tsp sweet chilli sauce (optional)
In a non – stick frying pan pour oil in and bring to a medium hot heat. Place the spinach in and stir until wilting, only a minute or so. Stir in chilli sauce and place on a plate.
Pour the eggs in and stir round constantly or it will catch. Scrape the egg off the bottom of the pan until cooked. Couple of minutes this will take.
Place the eggs on the spinach and dress with cracked black pepper (optional).
Eat to train,








Berry Super Shake
Intro to fat loss
Berry Super Shake
A super shake is a meal replacement you can take with you or rustle up quickly when you need good quality nutrition fast, for example for breakfast or after a workout.
However, calling these meal replacements is almost an insult. There are literally hundreds of supplements on the market claiming to be meal replacements however they tend to contain bad fats, low-quality protein and sugar.
This super shake should supplement an already healthy and nutritious diet full of whole foods.
You can eliminate the oats if it’s a rest day. We recommend whey protein powder for these shakes.
12 oz skimmed milk
2 scoops vanilla or strawberry whey protein powder
2 cupped handfuls of mixed berries, frozen
1 fist of spinach
2 thumbs of walnuts
3 tbsp plain low fat greek yogurt
Handful of oats
½ tsp ground cinnamon
Add the milk to the blender, followed by the protein powder, berries, yogurt, nuts, cinnamon and oats.
Blend on high for 1 minute.
Next add the spinach to the blender and blend again for 1 minute.
Eat to train





Introduction to fat loss – recipes
This is a breakfast recipe however if you can’t stomach eating this in the morning or you haven’t got time, it makes a great tasty meal any time of day. I’ve recently started shopping in Aldi’s which is very reasonable for fresh food such as fruit, vegetables and fresh meat.
Omelette with side salad
3 whole eggs
3 egg whites
1oz mozzarella cheese
Olive oil cooking spray
2 handfuls of mixed salad leaves (rocket, spinach, watercress)
1 avocado
Small handful of mixed nuts
2 tbsp extra virgin olive oil
Sea salt, to taste
Pepper, to taste
Preheat a large non-stick frying pan on medium heat. Lightly coat with olive oil spray. Whisk egg whites, eggs and grated mozzarella cheese together in a bowl.
Pour egg mixture in the pan. Cook for a couple of minutes until the bottom is golden brown. Flip the omelette and cook until the other side is golden brown.
While the omelette is cooking, in a separate bowl add the salad leaves, chopped avocado, mixed nuts, olive oil, sea salt and pepper. Toss lightly to mix the ingredients.
When omelette is ready, transfer to a plate. Add salad to the side and serve.




Breakfast Granola

Oats are rich in soluble fibre and provide slow release energy as well as plenty of B vitamins and iron. The nuts and seeds supply protein, calcium, zinc and healthy monounsaturated oils. This is quite expensive to make but Aldi’s sell a great range of nuts and the spices will keep for a while. Shop bought cereals are packed full of sugar and salt. This is a nice thing to make on the weekend handy for the week ahead.
400g jumbo oats
3 tablespoons olive oil
200ml apple juice
50g flaked almonds
50g walnuts
125g sunflower seeds
4 level tablespoons linseeds
3 tablespoons flaked coconut
1 teaspoon ground cinnamon
100g sultanas
1. Line two baking trays with greaseproof paper and pre-heat the oven to 180C(fan) 200C, gas mark 6.
2. Throw all the ingredients apart from the sultanas into a big bowl and mix thoroughly.
3. Spread the muesli over the two trays and bake for 30 minutes or until golden. It is important to stir it every 10 minutes.
4. Cool slightly and add the raisins. Leave to cool completely before storing in a plastic cereal container. This will keep for around 2 weeks.
5. Serve with milk or sprinkle over low fat greek yogurt. 80g whole almonds

Saturday, 10th February

Disrupting your habits one by one will lead to your biggest transformation.

If your habits are sitting around in work, sitting around when you get home, sitting in your car, sitting when you go out, and that’s the full extent of your physical habits, then it shouldn’t surprise you when you pile the weight on.

The sitting part of your life (and it will be a massive part) will give you zero energy. It was assumed that if you “conserve” energy, then you will hang onto more of it. The reality is that you need to CREATE energy in the first place, and through exercise.

The more your day involves LESS sitting the better. You can always find ways.

Instead of phoning an office away, try walking there and the long way around.

Go for a walk lunch time, get some fresh air and feel better. Sounds obvious? Are you really doing it though?

Take your kit bag to work, this way you are bound to hit the gym that day, instead of quietly “forgetting” to pack your kit.

Do your kids ask you to play games inside or out, and sometimes you refuse because you are seemingly too “tired”? Create more energy again, just do it, give your kids more fun no matter how tried you are and YOU will benefit too.

Lighter nights are coming, and spring is around the corner. You need to getting there in great shape. It’s your everyday habits though that ultimately dictate how you feel, how you look and how in the end you feel about yourself which is vitally important.

No more weekend sitting around all day, do at least one thing today to disrupt all of that sitting!