Tag Archives: lifestyle

Mouthwatering Healthy Protein Pancakes 

Yes it’s true, these pancakes ARE healthy, low in fat, calories and high in protein which means they keep you fuller for longer! I’ve used juice plus complete protein powder which is gluten, wheat and dairy free and suitable for vegans and used by 3 Olympic teams and many athletes around the world.image

Prep time –5 mins

Cook time  –10 mins

Total time – 15 mins

Ingredients:

1 tsp baking soda

1/3 Cup instant oats, dry

2 scoops vanilla or chocolate protein (juice plus) powder

2 egg whites

1/2 cup fat free Greek yogurt (0% total)

1/2 small banana (old)

1/2 tsp cinnamon

1-2 tbsp unsweetened almond milk

Low calorie nonstick oil spray

Instructions:

1. In a blender, combine the oats, protein powder, egg whites, 1/4 cup Greek yogurt, banana, and cinnamon. Blend until smooth.

2. In a large skillet coated with spray oil, begin cooking the pancakes over medium-high heat, about 4-5 minutes on each side.

3. Serve immediately or let them cool and place in a Tupperware box. You can freeze half the batch as well in separate ziplock bags. Make sure they are defrosted before serving.

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Serving suggestions 

Best served warm (heat up in microwave or oven) with

-Total 0% Greek yoghurt & some strawberries / raspberries / blueberries

– organic almond or cashew nut butter & sliced banana 

– homemade frozen banana yoghurt and some cinnamon 

– Greek yoghurt a 2 tsps agave nectar syrup 

For more information on juice plus click here –http://www.juiceplus.co.uk/+ct53247

Mashed Avocado Egg Salad

Simple mashed avocado egg salad makes an excellent spread for ryvita or with a salad for lunch. It also tastes great with a jacket potato on those days when you’ve got too many plans to really cook. 

The blend of creamy avocado and mashed eggs is spiced up with zesty lemon and dijon mustard so chances are you won’t miss the mayonnaise- or the processed calories!

  

The avocado blended with the egg gives a high level of protein keeping you fuller for longer and the avocado contains healthy days and vitamin E- good for hair & nails!

Ingredients

4 large hard boiled eggs, cooled and peeled

0.5 avocado (about 100g)

1 tsp Dijon mustard

0.5 of a small lime or lemon, juiced

Salt & pepper to taste

Optional Toppings & Garnishes

Sliced tomatoes

Lettuce leaves

Sprinkle of fresh parsley

Herb spices

Extra sea salt

Directions

1. Add hard boiled eggs, avocado, dijon mustard, lime/lemon juice, and salt and pepper to a small bowl and mash with the back of a fork until fully combined.

2. If desired, serve on a slice of toasted bread with tomato, lettuce, a sprinkle of fresh herbs or dried spices, and a pinch of coarse sea salt. Can also be served on a bed of lettuce.

3. Serve immediately and eat the same day you prepare it.

 

Nutrition Information- Serves: 2, Serving Size: 1/2 egg salad,

Per serving: Calories: 205; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 370mg; Sodium: 348mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 0g; Protein: 13g

NOTE: Nutrition information doesn’t include bread and optional toppings and garnishes. 

How To Completely Change Your Habits

21 days to a new habit.

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Recently i have been doing #onesimplechange with my clients. It is 21 days of doing a healthy habit. Anything from 20mins meditation/day , reading to cutting out fizzy drinks or squats!

Research shows that it takes 21 days to develop a habit. That’s 21 days of going to the gym every day or exercising in some way every day, 21 days to meditation, 21 days to eat healthily, 21 days doing, 21 days of anything! The aim of one simple change is that it is a healthy habit that is easy and simple to start/change. 

When you want to start a habit, don’t tell yourself you are doing it for life, tell yourself (your conscious brain) that you are going to try it for 21 days. Then when you have completed this for 21 days your conscious mind has the choice of stopping it or carrying on, or so it thinks. Your neural pathways have formed already and you will more than likely continue with your new habit, you will have seen the benefits along the way your unconscious will want to continue if it has been beneficial. This can also work when trying to break a habit, however research has shown that the neural pathways to any habit could be lifelong and a cue or a trigger can cause us to start back up an old habit, like smoking.

This is not a bad thing; we just have to be aware of our thoughts when we have given up a habit such as smoking or drinking fizzy drinks.

When starting or breaking any habit we tend to tell our conscious mind we are going to change and it’s for life. The trouble is your conscious mind will just say ‘is that right? I’m in charge here, I’ll decide’ so there will be a battle between your two sides of your conscious mind.

If you tell your mind you want to try something for 21 days it won’t be so unwilling to co-operate. We all know we have conversations with ourselves, should I go to the pub should I not, should I go to the gym should I not. There are a hundred conversations we have with ourselves everyday!

When we want to start something or give up something, smoking for example, you might normally say to yourself ‘right that’s it I’m giving up for good’. Immediately your brain kicks in and says no smoking for life, and then it starts to think of all the situations it likes a good cigarette in; first thing in the morning with a cup of coffee, going out for a drink at night, at work when you’re a bit stressed, just after sex etc. Your brain thinks ‘lack of’ instead of the benefits of. It can’t really think as clearly about the benefits because it hasn’t yet had the benefits of giving up smoking but it knows the supposed pleasures that smoking brings.

So what one simple change can we start for 21 days?

Keep a Gratitude Journal 

Give up sweets 

Read 10 pages of a personal development book a day 

Meditate for 20 mins/day

30 squats a day

Write in the blog every day for 

Go to bed before 10:30pm

Get up before 6am 

Exchange my daily coffee for a daily lemon tea

Drink 2.5litres of water a day 

Replace breakfast for a Juice Plus Complete protein shake

Take Juice Plus capsules every morning

I’ve been asking my clients to download this fantastic free app for you to track your change. It counts the days for you and each day you click complete when you have done your change: CLICK HERE TO DOWNLOAD THE APP

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Remember, sustaining change is always easier – and much more fun – when you have friends along for the journey. They’ll keep you accountable, encourage you through the hard times and cheer you on from the front lines. Click here for more info on Juice Plus onesimplechange

Please comment below with what onesimplechange you are going to make starting this week and let me know your progress! Good luck! 

Yummy Tuna Patties!

These are so easy and quick to make ! Plus tuna is something we all have in the cupboard and in-expensive but extremely good for you. I would recommend using tuna in brine or spring water . 

Tuna serves as a source of complete protein — one that provides all 10 amino acids your body needs to survive. Your body utilizes these amino acids to maintain healthy tissue and uses specific amino acids to help support brain function and maintain a healthy hormone balance.

The fish provides a modest source of omega-3 fatty acids, essential fats your body uses to maintain healthy skin and hair and to maintain the health of your cardiovascular system and brain.

Prep time: 10 minutes

Cook time: 10 minutes

Serves: 4

 

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Ingredients

 2 6-ounce cans tuna
2 tsps Dijon mustard
1/2 cup brown bread torn into small pieces
1 teaspoon lemon zest
1 Tbsp lemon juice
1 Tbsp water
2 Tbsp chopped fresh parsley
2 Tbsp chopped fresh chives, green onions, or shallots
Salt & freshly ground black pepper
A couple of drops of tabasco
2 egg whites
2 Tbsp olive oil
1/2 teaspoon butter

Directions

1. Drain the tuna cans.

2. In a bowl, mix together the tuna, mustard, torn bread, lemon zest, lemon juice, water, parsley, chives, and hot sauce. Mix in the egg.

3. Divide the mixture into 4 parts. With each part, form into a ball and then flatten into a patty.

4. Place onto a wax paper lined tray and chill for an hour. (You can skip the chilling, chilling just helps the patties stay together when you cook them.)

5. Heat the olive oil and a little butter (for taste) in a cast iron or stick-free skillet on medium high. Gently place the patties in the pan, and cook until nicely browned, 3-4 minutes on each side.

Enjoy with wedges of lemon, salad and some steamed vegetables like broccoli.

 

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Is being Skinny always healthy ?

Health topic of the week

London fashion week 2015 has started which ‘skinny’ models everywhere ! However these models may looks good with their clothes ON but are they really healthy? I have been a model with a leading London agency for 3 years and have taken part in London fashion week and seeing these girls in their underwear has highlighted to me over and over that you may be skinny but it doesn’t mean your healthy -or your fit!

I also see so many models at the gym (if they go that is!) just running or going on the cross trainer and doing no weights- running without doing any weights is surprisingly a BAD decision … So what does this leave their bodies like?

They have what we call “Low Fat, Low Muscle Body Composition”

A person with this body makeup will look anywhere from average size to thin to skeletal. Maybe he or she appears thin with clothes on, but is jiggly underneath, or “skinny fat”. While they may be happy with their weight, they may be unhappy with their appearance.
An extreme case would be someone who appears overly thin; think the supermodels I mentioned above. This person probably doesn’t exercise or maybe focuses on only cardio (which burns calories but can actually burns muscle as well, thus over time lowering metabolism).
Problems occur when people try to be skinny instead of fit. Their diet may be average to unhealthy, but they don’t eat many calories – and yes I see this a lot! I see girls eating one burger and a sandwich or pasta in a day and that’s it!

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A person can also be skinny fat if they naturally have a fast metabolism, so do not feel the need to eat well or exercise because they are slim and appear to be healthy. If someone doesn’t have muscle, in the long term they are more likely to develop insulin resistance and are at risk of developing diabetes.

Startling statistics show that people with diabetes who are skinny fat have a higher mortality rate than obese diabetics!!

The problem with ‘skinny fat’ is that when people are thin, they think they are healthy and don’t realise they have a problem, and often have unhealthy fat around their organs .

Young woman biting donut

So what could you do if you’re in this situation? 

For a healthier body composition, this body type should focus on adding strength training so that they will increase their muscle tone, while eating healthier foods with enough calories to support their exercise routine.

Remember to bare in mind though how you eat and train will determine how your body will be composed, so it’s essential for each individual to assess their needs based on what the end result should be.

It’s also important to remember that genetics play a part in body composition, too. If you’re genetically predisposed to a certain shape, no exercise will change that…just like no exercise will make you taller or shorter.

Your skeletal and muscular makeup is unique to you, so focus on being the best YOU.

Why Kettlebells Are Good For A Toned Body & Fat Loss

Why Kettlebells Are Good For Weight Loss Your Calorie-Burning Secret: Kettlebells

There’s a reason why so many people love kettlebell training — after all, who doesn’t want a total-body resistance and cardio workout that only takes half an hour? And even more surprising, an American Council on Exercise (ACE) study recently found that the average person can burn 400 calories in just 20 minutes with a kettlebell.
That’s an amazing 20 calories a minute, or the equivalent of running a six-minute mile!

What makes the workout so effective, especially when compared with traditional weights like barbells or dumbbells? “You’re moving in different planes of movement,” says Laura Wilson, director of programming for KettleWorX. “Instead of just going up and down, you’re going to move side to side and in and out, so it’s much more functional. It’s like you move in real life: kettlebells simulate that movement, unlike a dumbbell.”

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You can use kettlebells anywhere ! Workout whilst watching TV or a film at home , in the morning before work or even in the local park. No excuses!
You can buy them from tesco’s or amazon from as little as £10!

http://www.tesco.com/direct/one-body-5kg-kettlebell/206-3376.prd

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So what should you do once you’ve got yours ?

These cast-iron weights come in a range of sizes from two pounds to 100 pounds (for the really strong ladies and gents). Proper use of kettlebells requires strength and coordination, so it’s best to start off with a light weight at first. If you are a healthy and fit female, begin using one that’s about 15 pounds (8 kg).
If you haven’t strength trained in a while (or ever), start with a lighter bell, such as five or eight pounds. To figure out if you’ve chosen the right size, try these three exercises after you read more.

1.Stand with feet hip-distance apart. Holding the handle with both hands, squat down and dangle the bell in between your legs. Hold for a few seconds, and then straighten your legs. You should be able to do this without your lower back or shoulders hurting.

2.Stand with feet slightly wider than hip-distance apart, and hold a kettlebell with both hands between your legs. Bend your knees slightly, and then swing the kettlebell forward. You should be able to explosively straighten your legs and lift the kettlebell up so it’s above shoulder height.

3.Place a kettlebell in one hand, and lift it above your head. You should be able to lift your arm all the way up without arching your back and should be able to hold the weight up there for a few seconds.

It’s better to start off with a lighter weight and learn correct technique and posture. Then you can gradually increase to a heavier kettlebell as you become stronger. Since many of the exercises involve ballistic (fast) work, you want to be sure you get some personal instruction on how to use them, since you can end up tearing a muscle if you lift too much or move the wrong way. If this is your first time using this type of weight, I’ll warn you that it can be very strenuous on the body and feel awkward at first. But as with anything, practicing will make you feel more comfortable.

Now what?

1. Follow this amazing workout –

http://www.popsugar.com/fitness/Kettlebell-Exercises-Weight-Loss-21504882?slide=1

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Then move on to the following

2. Basic 5-Move Workout

This five-move kettlebell workout will torch tons of calories. When learning these exercises, it’s important to start with a light weight first, such as a five- or 10-pound kettlebell. You can increase the amount of repetitions as you become stronger, but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight.
http://www.popsugar.com/fitness/Basic-Kettlebell-Workout-31607864

3. Circuit Workout
This high-energy 30-minute circuit workout combines moves that use kettlebells and weights for a calorie-burning bonanza, which keeps your heart rate up and challenges your core.

http://www.popsugar.com/fitness/30-Minute-Circuit-Workout-From-Equinox-Trainer-19828470

Do you really know what the labels organic, natural, low calorie or healthy really means?

Fresh, Natural, Organic – What Do All These Labels Really Mean?

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What Does “Natural” Mean?

In a short answer nothing. The term natural has no FDA guideline behind it. The information taken directly from their site states the following: “The FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances.”

So while the foods can’t include synthetic ingredients, they can be heavily processed, such as animals raised with antibiotics and growth hormones. High fructose syrup (sometimes referred to as corn sugar) is a natural substance, but producing it from raw corn requires a number of processing steps.

What Does “Organic” Mean?

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According to the USDA there are three categories for the term organic:

100 percent organic –
Foods that don’t contain any non-organic ingredients can be labeled as “100 percent organic”.

Organic
Foods can be labeled simply “organic” if they contain 95 percent organic ingredients, and the other 5 percent does not contain growth hormones.

Made with organic ingredients –
Foods that have at least 70 percent organically produced ingredients can use the term “made with organic ingredients”. That’s right – up to 30 percent of the contents could be non-organic.

The Difference Between Healthy and Low Calorie Foods

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Low calorie foods are often thought to be healthy, and people often assume the opposite is also true – that high-calorie foods are unhealthy. The amount of calories in food is not necessarily linked to how healthy that food is.

What does healthy actually mean?

Something that is healthy will help maintain or improve your physical or mental condition.

A food source that is healthy will have good short-term and long-term effects for your mind and/or body. Conversely, something that is unhealthy will have bad short-term and long-term effects for your mind or body.

Why high calorie foods can be thought to be unhealthy

There is a catch. Everyone is different, with different body types and activity levels requiring a different amount of energy each day, so a healthy amount of calories for one person may be an unhealthy amount of calories to consume for another person.

Being overweight with excessive body fat can have many long term health risks, including diabetes, heart disease, and certain cancers. Therefore, you must eat a diet with a specific caloric intake that enables you to stay at a healthy weight for your body type. In this case low calorie foods and meals must be eaten in order to be healthy.

If you focus on eating whole foods most of the time, you should end up eating fewer calories without eating a smaller quantity of food. To get the maximum benefit, choose foods with low calorie density to allow yourself to increase food intake whilst reducing caloric intake. Overall, improving your food choices and eating better food for weight loss is a much more sustainable lifestyle choice than simply reducing the quantity of food you are eating.

Do you regularly read the ingredient panel on food products you purchase? Did you know what these terms really meant? http://www.naturalnews.com/”

http://traineatgain.com/difference-healthy-low-calorie-foods/

Berries in cancer therapy experiment

Wild berries native to North America may have a role in boosting cancer therapy, according to a study in the Journal of Clinical Pathology.

IMG_5892.JPG Scientists suggest chokeberries could work in combination with conventional drugs to kill more cancer cells. But the UK research is at an early stage, with experiments carried out only on cancer cells in laboratories. Cancer Research UK says much more work is needed to test the effectiveness of berries, particularly in human trials. Hard to treat Researchers from the University of Southampton and King’s College Hospital, London, tested a berry extract on pancreatic cancer samples. Pancreatic cancer is particularly hard to treat and has an average survival period of just six months after diagnosis. The study found that when the berry extract was used, together with a conventional chemotherapy drug called gemcitabine, more cancer cells died than when the drug was used alone. But the scientists say the chokeberry had no effect on normal body cells tested in this way. They believe compounds known as polyphenols in the berries may reduce the number of harmful cells. And the team previously carried out similar early work on brain cancer cells. Henry Scowcroft, at the charity Cancer Research UK, said: “It’s far too early to say from this small laboratory study whether chemicals extracted from chokeberries have any effect on pancreatic cancer in patients. “And the findings certainly don’t suggest that the berries themselves should be taken alongside conventional chemotherapy. “But innovative approaches are urgently needed to improve treatment for people with pancreatic cancer – a disease for which there has been precious little progress over recent decades.” Chokeberries grow on the eastern side of North America in wetlands and swamp areas. Bashir Lwaleed, a senior lecturer at Southampton University, who carried out the study, said: “We need to do more research to understand how the chemotherapy and berry work together. “At the moment we cannot suggest people go out and buy supplements – we are still at the experimental level.” The study was funded by the Malaysian ministry of higher education and health charity Have a Chance Inc in the USA.

IMG_5891.JPG Do you eat enough berries? Do you find it hard or expensive ? There is an easier way. Experts recommend five servings of fruits and vegetables a day. To be honest, that is not always easy to achieve. Juice PLUS+ bridges the gap by supplementing your diet with the most important active ingredients in fruits and vegetables. Whole fruits and vegetables, fresh from the fields provide the basis. Juice PLUS+ allows you to enjoy the benefits of fruits and vegetables in a very simple way. Of course you should still eat fresh fruits and vegetables every day. That way you will have a balanced diet and remain fit and strong. There is no better opportunity to enjoy a long and healthy life!

IMG_5893.PNG For more info see here http://www.juiceplus.co.uk/+ct53247

Snickers-style protein shake

I just wanted to share this really yummy recipe I had with my protein shake the other day! It tasted like a snickers bar!

Ingredients 

Organic meridian almond butter – http://www.meridianfoods.co.uk/index.asp?selection=Our%20products

Frozen and fresh banana

Juice plus chocolate complete – http://www.juiceplus.co.uk/+ct53247

It’s so easy and yummy ! And has so much nutrition in it and it is easy to have on the go and fills me up for hours….just what a busy London model needs!
Not only that this brand is gluten and wheat free, perfect for me (and it’s vegan!).

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IBS – The Facts

IBS

I have decided to write a post about IBS. I suffer from IBS and have done for 6 years. Ive had the blood tests, the scans, the other tests etc to see if it was anything else and it wasn’t; the only explanation for my symptoms is IBS.

I thought I had it under control by taking over the counter medications and anti-depressants when needed (see my post about the Gut and Brain connection).

This post was written by me and I have provided the links to the information I have taken from the internet. There are so many great websites out there so make sure you have a look! This is only a small chunk of information on IBS!

Irritable Bowel Syndrome or IBS is the name doctors have given to a collection of otherwise unexplained symptoms relating to a disturbance of the colon or large intestine. IBS is a “syndrome.” The word syndrome means a group of symptoms and signs that indicate a disease or health problem.

IBS is one of the most common problems of the digestive system – about 2 in 10 people in the UK have IBS and it’s twice as common in women than men. Women might be more willing to talk to their doctors about IBS Symptoms. Men, women and children all get IBS. Hormones play a part in IBS. Many women report a worsening of symptoms during menstruation.

IBS can develop at any age, but most people have their first symptoms between the ages of 20 and 35. When X-rays, blood tests, endoscopies and other diagnostic tests are carried out, the results do not reveal any obvious abnormality. For that reason IBS is often called ‘a functional disorder’ of the bowel; in other words, an disturbance in bowel function without any change in structure or obvious cause.

Symptoms of irritable bowel syndrome

Most people with IBS find their symptoms an occasional nuisance but don’t need to see a doctor. However, for some people, the condition seriously affects their quality of life. If you find it difficult to cope with your symptoms, see your GP.

  • Pain or discomfort in your abdomen is the most common symptom of IBS and it’s often in your lower abdomen on the left-hand side. You may also get stomach cramps. The pain may be mild or severe and may ease if you open your bowels. It can often get worse if you eat. You may feel pain at a particular time of day, often in the evening. Women often find the pain relates to their menstrual cycle.
  • A change in bowel habit is another common symptom. Your faeces may vary in consistency and may alternate between constipation and diarrhoea. Alternatively, you may just pass small amounts of mucus. At times, you may feel an urgent need to open your bowels or this may feel strained. Afterwards, you may feel that your bowels haven’t been completely emptied.
  • Your abdomen may feel bloated and may look swollen. This is more common in women.

These symptoms may come and go – you may not have any symptoms for months and then have a sudden flare-up.

Other symptoms you may get if you have IBS include:

  • feeling sick
  • indigestion
  • headache
  • backache
  • tiredness
  • muscle and joint pains
  • ringing in the ears
  • belching
  • shortness of breath
  • problems with your bladder- passing urine frequently
  • problems with your sex life- pain during or after having sex, or a lack of interest in sex
  • anxiety
  • depression

A similar range of symptoms are reported by patients with other medically unexplained illnesses, such as Chronic Fatigue Syndrome, Fibromyalgia and Functional Dyspepsia, suggesting they all might all be expressions of an alteration in sensitivity or irritability affecting the mind and the body.

 

No One Knows for Sure What Causes IBS.

At this point, no one has found one specific cause of IBS. But thanks to tireless work of countless researchers, we know a lot more about it, and what you can do to prevent symptoms of IBS.

One theory is that the intestines overreact to signals of stress or anxiety coming from the brain; the ‘nervous stomach’. Food sensitivities or food allergies can trigger an IBS attack. Finding and eliminating foods that don’t agree with you can make a dramatic difference.

Note that food sensitivities are not the same as allergies. You may not be “allergic” to a food, but it can still be a major cause of your IBS symptoms.

 

 

What Are the Possible Causes of IBS?

Your genetic make-up – you may inherit IBS

Bacterial Infections- inflammation of your bowel, for example an infection such as gastroenteritis

Over Sensitive Bowels

Food Sensitivities

Extra Pain Receptors

Parasites

 

Antibiotics

Yeast (Candida Albicans)

Stress

Food Additives

The First 5 Things to Do if You Have IBS Symptoms

1. See your doctor. – You don’t want to try diagnosing yourself with IBS, only to find out you have a treatable and/or a serious condition.

2. See an allergist.

3. See a qualified dietician or nutritionist.

4. Keep a food diary and look for problem foods.

5. Avoid foods that you find trigger your IBS.

 

Diet advice

 

  • Eat regular meals.
  • Drink enough fluids but try to limit caffeinated drinks, such as tea and coffee, to a maximum of three cups a day and also limit alcoholic and fizzy drinks.
  • Cut down on foods that are rich in insoluble fibre, such as wholemeal bread, wholegrain rice and cereals that contain bran when your symptoms get worse.
  • Eat no more than three portions of fruit a day.
  • Limit processed foods. These may contain ‘resistant starch’ that is difficult for your body to digest.
  • If you have diarrhoea, cut out artificial sweeteners such as sorbitol. This is used in some sugar-free sweets, drinks and diet products.
  • If you feel bloated, try eating oats, which are found in some cereals and porridge, and a tablespoon of linseeds each day.
  • FODMAP for IBS- http://solvingtheibspuzzle.com/the-fodmap-diet-for-ibs.html

You may find it helpful to keep a food diary for two to four weeks to see if certain foods cause your symptoms. Always speak to your GP before changing your diet as advice may differ depending on your symptoms. If certain foods still seem to bring on your symptoms after trying this diet advice, it may help to see a dietitian.

Lifestyle advice

Regular exercise is a good way to help reduce your symptoms. It helps keep your bowel movements regular and reduces stress. Aim to do a minimum of 30 minutes of moderate exercise a day, at least five times a week.

If your symptoms are noticeably triggered by stress, try learning stress management or relaxation techniques.

If these self-help treatments don’t work, see your GP for advice. He or she can help you identify factors that may be making your IBS worse, and suggest other treatments.