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.
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.
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
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!
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)
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.
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
125g sunflower seeds
4 level tablespoons linseeds
3 tablespoons flaked coconut
1 teaspoon ground cinnamon
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
I love these little food quiz bites! They really bring home the amount of fat and sugar in our diets.
Yesterday I gave an example of a lady who loved Chocolate Digestives and who doesn’t like a biscuit now and again? Problem with biscuits though is that they are too moreish and too high in fat and sugar!
Test your fat knowledge with this little quiz —
How many bananas contain the equivalent amount of fat as two Hobnob biscuits?
How shocking is that?
Although bananas are high in natural sugars too so moderation is key here. Two pieces of fruit a day is enough.
Once we start exercising, we all assume we can train normally forever, never have an injury, never have any aches and pains, and this type of thinking and lack of preparation causes many people to get derailed in their programme, leading to quitting your exercise plan sometimes not long after it has started.
Most people get pain every day not from well designed exercise plans, but everyday life and failure to be active.
If you are sitting around too much, then some kind of pain will eventually enter your life as your body is designed to move regularly, and not to be stationery. You need to get more active right now, in however small a way to start.
If you never stretch, then everything will feel a little tighter leading to pain and niggly injuries. Flexibility needs to be worked on and everyone is included in this.
If you don’t sleep well, then all that tossing and turning can lead to inadequate rest and you waking up already struggling, your body is not recovering properly and not fighting off fatigue properly. You will likely be irritable and pain be part of your life.
Forget about eating healthy so you can just look leaner, you should also eat healthy because your body needs to recover from exercise and everything else life throws at you, and give you the energy to be productive in your day. Healthy foods helps heal your body, and keep you out of pain.
An ever-increasing number come to us with severe back problems, these issues develop usually because you overdo things on one side and the other side becomes weak, or you may carry too much weight being a major cause, or a specific injury may have happened and you wonder how to get pain free again or your job may encourage back pain, i notice for example that hairdressers and dentists suffer in particular as they lean over people most of their day.
Most people have never heard of fascia, that cobweb like substance that’s all over our bodies protecting everything. By making sure we work on this daily, we make sure injuries heal quicker and most injuries never develop in the first place. Prevention is always better than anything else so make sure your programme is comprehensive, hits all areas of your health and looks after you both inside and outside of the gym.
We have a “20 mile march” attitude to our gym, our training programme, our eating programme and our philosophy in general.
The 20 mile march is simple, it is to get from point A to B in the quickest, safest and most sustainable way possible, addressing challenges along the way, dealing with them and marching on with a well-thought out strategy of being in it for the long term, and always doing the RIGHT thing for our members no matter what.
You get many trying to sprint before they can walk, often blowing up before they get a even a mile down the road. These include those who offer you faddy diets, such as cleanses/detoxes/eliminate food groups/shake and bars types of diets. Whilst you will lose weight, you will always pile it back on and more, leaving frustrated and angry that you fell for products that only “cowboys” sell, that take you to the cleaners and your wallet.
If you really want to go the whole 20 miles, then you need to start off steadily and at a sustainable pace. Making wholesale changes to your diet immediately is too much and you will be likely back to square one relatively soon. Make one change in your diet, sick to it, once that becomes normal for you, then make another change, then try to master that and so on.
Mastering the basics and making them an engrained part of your lifestyle are vital to your success, and you lasting the journey.
Mastering the fundamentals mean you appreciate what works for you, and you will be less tempted to veer off course for all the “cowboys” waiting to steal your money offering their “magic beans” just like Jack and the Beanstock.
So this week, start off as you mean to go on. Making solid food choices, showing up for your workouts, realising the value of sleep, and staying positive knowing that as long as you keep marching forward, you are going to be a REAL success story that will likely be in great health and in shape for a lifetime.