Tag Archives: Model

NUT BUTTER ENERGY BALLS 

You know those days when you’re exhausted and you just can’t find the energy to function?We all have them! Rather than reaching for a coffee, energy drink or sugary processed snack why not grab some of these peanut butter energy balls?
They are sweetened with natural agave nectar and dates and stuffed full of nuts and seeds. The natural sugar in the dates gives you the initial wake-me-up and the complex carbs in the oatmeal and the protein in the peanut butter and other nuts helps keep your blood sugars stable for longer and keep you full.

 

HOW TO ADAPT THIS RECIPE TO SUIT YOU:

Peanut butter is a great energy-dense snack, and thanks to its sticky texture you can roll it in with other yummy ingredients as well. This recipe contains dates, rolled oats, pecans, sunflower seeds and chocolate chips (yum!)  – but you can put whatever you want in it!

Use whatever nuts or seeds that you have and make sure to chop them small. Try toasting the nuts and seeds so they are more flavourful. You can use any kind of nut butter you have but natural, organic butter (like Almond or cashew – Holland & Barrett) is best.

You can leave out the coconut, or add more. Or what about swapping the agave nectar for honey? You could even add more chocolate chips! Or less?! Or use chocolate shavings? Or what bout toasted almonds instead of pecans?


PREP TIME – 10 mins, TOTAL TIME- 10 mins, SERVINGS: 24

INGREDIENTS

½ cup natural peanut butter

8 dates, pits removed

2 tbsps agave nectar

1 cup rolled oats

½ cup toasted, chopped pecans

¼ cup toasted sunflower seeds

¼ cup unsweetened coconut

¼ cup dark chocolate chips

1 tbsp chia seeds

INSTRUCTIONS

  1. Place the nut butter, dates and agave nectar into a food processor and process until smooth.
  2. Either add all the remaining ingredients to the food processor and process again, or you can scoop out the nut butter and dates into a large bowl, add the remaining ingredients and mix everything by hand.
  3. Roll into 24 balls.

And Enjoy! They will keep for at least a week in the fridge or frozen for much longer.

Nutrition (per serving): Calories: 116; Total Fat: 6g; Saturated Fat: 2g; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 8g; Protein: 3g

Smoked Haddock & Pesto Bake With Cauliflower Mash

So you’ve got the hang of the no refined white carbs thing. Bread, rice, pasta, you name it, they’re all firmly in your no-go zone and that’s great….. but sometimes you just need mash potatoes and there’s no two ways about it – this is the prefect way to get the satisfaction you need without the carbs and calories!

Fruity Frosty Snacks

People snack; that’s a fact. And frankly, there’s nothing wrong with that. If you’re trying to eat when you’re hungry and stop when you’re comfortable, you usually end up eating smaller meals plus a couple of snacks in between.

Make the most from your snacks this summer with these frosty fruity bites which I love to nibble on. These are great go-to snacks for any season, but are exceptional on a warm day! This is the season when the fruits are just rolling into markets so healthy choices are both cost effective and delicious.

1.Frozen Grapes

Just wash and dry and pop in the freezer on a lined cookie sheet. Once frozen, store in a freezer safe container or bag until ready to eat.

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2.Frozen Yogurt Grapes 

Wash and dry grapes, then submerge in your favorite yogurt (we find a toothpick method is easier than fishing out the grapes with utensils). Pick out the grapes one-by-one and pick on a lined cookie sheet. Freeze until completely frozen and store in a freezer-safe container.

3.Grape Popsicles

Wash and dry your grapes and using a high-speed blender, puree them until completely and entirely smooth. No seeds allowed here! Pour the puree into popsicle molds and freeze completely before enjoying (about four hours).


4.Bananas, Two Ways!

If you haven’t jumped on the frozen banana train you don’t know what you’re missing! Try these out the next time you have bananas that are really spotty and brown.frozen-banana-slices

5.Banana Bon Bons

Peel banana, cut into 1-inch chunks and freeze until firm. Then, one-by-one, dip each banana chunk into melted semi-sweet, bittersweet or dark chocolate (we like using a toothpick to keep this part tidy). You can then dip the chocolate covered banana in chopped nuts or coconut flakes to really jazz it up.

 

6.Yogurt Breakfast Popsicles

(Makes 6 popsicles)

  • 3cups strawberries, hulled and roughly chopped
  • 1/2 cup agave next a or natural honey
  • 1 cup 0% Greek yogurt
  • 1/4 to 1/2 cup skimmed milk
  • 3/4 cups homemade granola

1. Combine the strawberries and 1/4 cup agave/honey in a small saucepan and stir gently to combine. Let the berries soften on the counter for at least 10 minutes, until it’s syrupy.

2. Place the pan over medium-high heat and bring to a rapid simmer.

3. Cook for 8 to 10 minutes, stirring often, until the strawberries are thick and jammy.

4. Remove from heat and let cool to room temperature. You should have about 1 cup of jammy fruit.

5. When ready to assemble the popsicles, whisk together the yogurt, 1/4 cup of the milk, and 1/4 cup of the honey. The yogurt should be thick, but pourable (roughly the consistency of regular yogurt). If needed, whisk in a little more milk. Taste and add more honey if desired.

6. Scoop out 1/4 cup of the yogurt mixture and stir it into the granola. This will help the granola freeze into the popsicles.

7.  Arrange 6 popsicle molds on your work surface. Pour a generous spoonful of yogurt into the bottom of each mold. Add a scoop of granola and then a spoonful or two of strawberries. Continue layering yogurt, granola, and strawberries until the molds are filled. Tap the molds lightly agains the counter or use a popsicle stick to work out any air bubbles between the layers.

8. Insert popsicle sticks into each mold and place the popsicles in the freezer. Freeze until solid, at least 6 hours.

9. To unmold, run the popsicle molds under hot running water for a few seconds and gently easy the popsicles out of the molds. Popsicles will keep in the freezer for several weeks.

Recipe Notes
The strawberries can be replaced with an equal amount of any other fruit.

Where to buy the popsicle holders – £2 Free Delivery, Click HERE,  Ice Lolly Maker Pop Mould

 

Recipes adapted from HERE

Please feel free to email me – chloehthomas@gmail.com – and comment below. Or contact me via social media (see menu bar) – i would love to get your feedback.

 

Melt In Your Mouth Morning Muffins

Kimberleys Own Granola muffins with cranberries and blueberries

Make Ahead: The muffins can be made a day in advance and kept (covered) at room temperature or frozen individually to preserve freshness (for up to 2 weeks), then defrosted in their wrappings. Reheat, loosely wrapped in aluminum foil, in a 300-degree oven for 10 minutes or until warmed through.

SERVINGS: 6

INGREDIENTS
  • 1/2 cup less 1/2 tablespoon whole-wheat flour
  • 1/4 cup flour
  • 1/2 cup unprocessed wheat bran (also called miller’s bran; do not use bran cereal)
  • 1 tablespoon flaxseed, 
  • 3/8 teaspoon baking powder
  • 1/8 teaspoon baking soda
  • 1/8 teaspoon salt, preferably fine sea salt
  • 1/4 cup raw turbinado sugarffd07a32238caf39d792f5bae740461a
  • 1 large eggs
  • 1/4 cup low-fat buttermilk
  • 1 1/2 tablespoonslow-fat sour cream
  • 3/4 teaspoon vanilla extract
  • 1 tablespoons coconut oil
  • 1/2 cup mashed ripe bananas (about 2 large bananas)
  • 1/3 cup dried cranberries or bluerberries
  • 1/4 cup raw pumpkin seeds
DIRECTIONS
  1. Preheat the oven to 375 degrees. Grease the wells of a standard-size 12-well muffin pan with cooking oil spray.
  2. Whisk together the whole-wheat flour, all-purpose flour, bran, flaxseed meal, baking powder, baking soda, salt and sugar in a large mixing bowl.
  3. Lightly beat the eggs in a separate mixing bowl, then whisk in the buttermilk, sour cream and vanilla extract. Blend in the oil, mixing well.
  4. Thoroughly stir in the mashed bananas.
  5. Quickly pour the banana mixture over the flour mixture, scatter over the cranberries and pumpkin seeds, and stir to form a thick batter. Let it stand, uncovered, for 2 minutes; this allows for the flours to be absorbed into the batter and steadies the rise of the muffins during baking. Divide the batter equally among the muffin pan wells, mounding the portions slightly.
  6. Bake for 20 to 25 minutes or until the muffins have risen and set and have browned. A wooden pick inserted in the center of a muffin will withdraw clean or with a few moist crumbs.
  7. Cool the muffins in the pan on a wire cooling rack for 10 minutes, then turn them out and cool completely (right side up) on the rack.muffins_9
Nutritional Facts

Calories per muffin (using low-fat buttermilk and sour cream): 220

Total Fat: 8g

Saturated Fat: 2g

Total Carbohydrates: 32g

Sugar: 16g

Protein: 6g

 

Email me your pictures of your muffins chloehthomas@gmail.com or comment your feedback below – and don’t forget to hit the like button if you liked the recipe!

Healthy Tuna & Cheese ‘Noodle’ Bake


✅Under 200 calories,
✅low fat
✅low in carbohydrates 
✅low sugar
✅high protein

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INGREDIENTS

  • 1 pouch of Slim Noodles – see here
  • 1 Tin of Tuna in spring water
  • 25g low-fat cheddar cheese
  • 200g tinned tomatoes
  • 2 tbsp Total 0% yogurt
  • 0.5 tsp dried Italian herbs
  • 0.5 tsp Salt & Pepper to season
  • 1/2 Onion
  • 40g sweetcorn
  • 1/2 a broccoli
  • Spinach

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DIRECTIONS

  1. Brown the onions in a pan with some water and Fry Light Oil
  2. Boil broccoli and spinach
  3. Drain tuna
  4. Drain broccoli and spinach when cooked
  5. Follow noodle instructions
  6. Mix the herbs, onions,  total 0% and seasoning into the tinned tomatoes
  7. Pour this into a large mixing bowl and mix with the tuna, sweetcorn, veg and noodles
  8. Pour this into a china pasta dish and sprinkle the grated cheese on top
  9. Bake for half an hour , grill for the last 5 mins

Please tweet @_ChloeThomas or email me – chloehthomas@gmail.com your pictures! and comment below any questions.

Share with your friends and family!

Never Eat Airplane Food Again – Top Tips For Eating Healthy When Travelling

Why do millions of people think they have to eat airport and airplane food because it’s the only thing available?

This is why i feel compelled to share and help you as you have a choice. YOU are in control of everything you put in your mouth and your body is not a rubbish bins for the industrial and processed foods. Airplane food is often heavily processed with tons of controversial additives and preservatives. When you’re flying, it’s stressful. Your body utilizes more nutrients, so it’s important to nourish yourself well and plan.

Bring food with you to the airport & on airplanes.

I’m happy to say that I haven’t had to eat airport and airplane food in a years – apart from fruit! It’s easy to do, but it does take a bit of prep time and you have to make sure that what you bring won’t get confiscated by the TSA at the security checkpoint.

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TSA lets you bring food through security.

In the UK, USA and in most countries, the transit authorities allows you to bring food through the security screening and onboard. Here are some items that work well and don’t get confiscated:

  • Homemade sandwiches wrapped in parchment paper stored in a quart-sized plastic bag. Keep in mind that all food that you carry on will need to go through the x-ray machine at the checkpoint. So, never use any foil. They will want to search your bag and delay your travels.
  • Dips and sauces, such as hummus, salsa and almond butter, as long as it is in a small Tupperware/container,  and put into a small ziploc plastic bag.
  • Fresh fruits and veggies, such as apples, bananas, carrot sticks, celery sticks and avocados. Just wash them at home or in your hotel room before you put them in your bag. If you cut or peel them ahead of time, of course they need to be in a plastic ziploc bag or Tupperware container.
  • Crunchy snacks such as crackers, ryvita, kale chips, etc.
  • Dried fruit and raw nuts make a great snack on the plane. You can make my own mix – 1/2 cup each of raw almonds, coconut flakes, dried cherries or raisins, and raw walnuts. The airport usually has trail mix in boots or Pret a Manger, but it comes along with all the inflammatory oils, other additives and are usually not raw or organic (although Pret is good).
  • Pre-made salads in containers (Tupperware- BPA-free plastic). Salad dressing can be already mixed into a salad or at the bottom of the bowl for mixing in later. Ask for a plastic fork on the plane.
  • Empty flasks – any size. These are great for filling up after you get through security. And you can bring a protein shaker bottle with the protein powder in, then once you are through security go to coffee shop and get some milk and water and mix it up – or on the plane.
  • Tea bags for making hot tea in the airport before you board or on the plane.

TravelTips1

Most people don’t think about this, but you can pack a cooler as one of your carry-on bags. There are some great travel coolers available, and even some that are on wheels that easily go through security for long flights or if you are traveling with family. Just make sure that it meets the size requirements for the airline that you are flying on.

For longer flights, pack some frozen food in your cooler. If you pack some frozen berries or yogurt in small containers, it will help to keep your cooler cool and slowly defrost during your flight.

And remember , exercise alongside your healthy diet when you are travelling. And no you DON’T need a gym or equipment – Click HERE for 9 workout moves you can do in a hotel room!! 

Please leave comments below and feel free to email me – chloehthomas@gmail.com, i would love to hear your top tips or any questions about your travels!

 

Thanks to Vali for some of these tips, check out her great website here.

Baked Cinnamon Honey or Sea Salt & Vinegar Crisps

IMG_2611Ingredients:

1 Tbsp Vinegar

1 Tsp Sea Salt

1 Tsp Ground cinnamon  

1 Tsp Honey

2 Small Sweet Potatoes 

 

Directions

1.Mix the honey and cinnamon together on half the batch for a sweet flavour

2. For the salt & vinegar,  shake up the sea salt and vinegar with the sweet potatoes in a ziploc/airtight bag.

Try a Greek Yogurt dip (total 0%) to go with these.

 

 

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Taken from a great blog – Undressed skeleton, click HERE to see more  

 

 

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! 

9 Reasons Women Should Do Weight Training  

Strength training is an important part of improving your overall fitness, and for women, it can mean much more. In addition to numerous health benefits, adding weights to your routine can become a form of personal development that builds strength in all areas of life. 

1. Muscle increases metabolic rate and boosts your metabolism naturally.

The more muscle you have, the higher your resting metabolic rate. You read that correctly; by doing absolutely nothing, you can actually burn calories thanks to your mighty muscles. One pound of muscle uses about six calories a day to sustain itself, while one pound of fat burns just two calories daily. And after a session of resistance training, you’ll burn even more since your muscles all over your body are activated. 

Want to burn even more calories? In a study from the journal Medicine and Science in Sports and Exercise, it was found that women who lifted 85 percent of their maximum load for eight reps than when they did more reps at a lower weight burned twice as many calories in the two hours after their workout. 

By adding muscle through strength training (even just a little bit), your resting metabolic rate (i.e., the amount of calories you burn daily by just existing) increases. Weights temporarily lift your metabolic rate, thanks to a handy process called excessive post-exercise oxygen consumption (EPOC), which means your body continues to burn calories at a higher rate even when resting. That’s why, in a study at Penn State University in the US, dieters who lifted weights as well as doing cardio lost 6lb more fat than the group doing aerobic work alone. Athletes are calorie-burning machines even when they are not exercising.

MORE THAN JUST CALORIES:

2. Lifting weights strengthens muscle and bone, which helps reduce the risk of osteoporosis or brittle bone disease

Building muscle mass helps strengthen connective tissues, which increases bone density. By doing this, you’re reducing your risk for injury, and your chance of getting osteoporosis later in life which women are more at risk of than men.

Due to dropping levels of estrogen, postmenopausal women are prone to osteoporosis. Numerous studies show a positive relationship between resistance training and bone density. When bone feels the “pull” from the muscles, bone growth is stimulated. Not only can strength training offset bone loss, it can actually cause an increase in bone density in women who regularly lift weights.

The Centers for Disease Control (CDC) have also found that exercise, which build muscles (here’s how to start your own strength training routine), can actually help to improve balance, improve blood-sugar control, and improve sleep and mental health.

3. If weight loss is your goal, muscle is your mate.

Cardiovascular exercise WILL burn a higher percentage of stored fat but, as Liz says, “A muscular body is a more efficient body. For every additional pound of muscle you gain by lifting weights, your body burns around 50 extra calories every day.” 

4. Shape without the bulk.

If I lift weights, I’ll bulk up like Arnie“- The Truth: Due to their lower levels of testosterone, it is very difficult for women to develop large, bulky muscles. Instead of the bulk, most women tend to build a nice hourglass figure—curves we can be proud of!

On a moderate training plan, building up excessive bulk is impossible. Muscle growth is very dependent on testosterone and women tend to produce 10 times less than men, so you can’t build big bulging muscles naturally. Add to that bodybuilders spend pretty much all day, every day, lifting HEAVY weights and eating large amounts of protein every couple of hours to achieve that look. Unless you put in that kind of time and effort, you’re not going to turn into Popeye.


5. Elevate mood.

Women are twice as likely to develop clinical depression as men, yet two-thirds of these women do not do anything to combat these feelings. The release of norepinephrine, dopamine and serotonin during resistance training chemically helps exercisers acheive a feeling of well-being. Weight training also leads to an increase in energy, better sleep patterns, and a feeling of accomplishment and control.

6. Lifting weights also has a positive effect on insulin resistance – so your body can convert carbs into energy more efficiently. It raises your metabolic rate by as much as 15%, reduces blood pressure and improves your mood. These are factors that reduce your risk of diabetes, heart disease and some cancers.

7. Improve posture.

Combat a kyphotic (hunched over) posture by strengthening the backside of the body. Proper posture leads to injury prevention and better power transfer in athletics. And let’s face it, you just look better when you stand up straight (your mother was right!).

8. Move better for longer.

By strengthening muscles and improving bone density, women who spend time in the weight room are typically active for longer periods of time. Increased hip and leg strength aid in mobility and balance, and upper-body strength helps combat postural issues that can lead to back and shoulder injuries.

9. Become a better athlete.

Gone are the days when coaches worried that lifting weights would build bulky muscles that would weigh down athletes. Strength training can lead to better functional movement, explosive power, durability and, of course, greater overall strength.

The bottom line.

Let’s face it: As often as I spout out all of these benefits, I still hear 9 out of 10 women saying they want a better butt. What is the best way to achieve a better butt? Squats. Lunges. Strength training.