Paleo Red Velvet Cake Recipe

Red velvet cake

Paleo Red Velvet Cake

Ingredients:

2 Large carrots

1 Large Beetroot

4 Large eggs

1/2 cup coconut flour

1/4 cup flax seeds

1/4 cup coconut oil melted

1/2 tsp baking powder

2 tbsp raw cacao powder

Agave nectar to taste

Grate the carrot and beetroot and set aside.

Beat the eggs

Fold in the carrots and beets

Mix all the dry ingredients together and add to the wet mix. Add in the coconut oil and give it a good mix. Taste the mixture to check for sweetness, if you like things sweet add agave nectar to taste.

Line 12 muffin tins and add mixture. Bake on 170C for 18 – 20 min.

Let cool before decorating if for a special occasion!

These muffins are great to add to kids lunch boxes in place of the sugar filled so called “healthy bars”!

 

Is Stress causing you to have abdominal fat???

Cortisol is an important hormone in the body, secreted by the adrenal glands and involved in the following functions and more:

•Proper glucose metabolism

•Regulation of blood pressure

•Insulin release for blood sugar maintenance

•Immune function

•Inflammatory response

Normally, it’s present in the body at higher levels in the morning, and at its lowest at night. Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s ‘fight or flight’ response to stress, and is responsible for several stress-related changes in the body.

While cortisol is an important and helpful part of the body’s response to stress, it’s important that the body’s relaxation response to be activated so the body’s functions can return to normal following a stressful event. Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress.

Higher and more prolonged levels of cortisol in the bloodstream (like those associated with chronic stress) have been shown to have negative effects, such as:

•Suppressed thyroid function

•Blood sugar imbalances such as hyperglycemia

•Decreased bone density

•Decrease in muscle tissue

•Higher blood pressure

•Lowered immunity and inflammatory responses in the body

Increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body. Some of the health problems associated with increased stomach fat are heart attacks, strokes, the development of metabolic syndrome, higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL), which can lead to other health problems!

To keep cortisol levels healthy and under control, the body’s relaxation response should be activated after the fight or flight response occurs. You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from reacting to stress in the first place. The following have been found by many to be very helpful in relaxing the body and mind, aiding the body in maintaining healthy cortisol levels:

•Exercise

•Walking the dog

•Reading

•Socialising with friends

•Yoga

•Listening to Music

•Sleep

•Meditation

Cortisol secretion varies among individuals. People are biologically ‘wired’ to react differently to stress. One person may secrete higher levels of cortisol than another in the same situation. Studies have also shown that people who secrete higher levels of cortisol in response to stress also tend to eat more food, and food that is higher in carbohydrates than people who secrete less cortisol. If you’re more sensitive to stress, it’s especially important for you to learn stress management techniques and maintain a low-stress lifestyle.

Either way try and incorporate a minimum of 30 min of relaxation into your day and get moving as much as possible!

Carrot cake protein muffins

3 large carrots grated

6 whole eggs

3 scoops protein powder
2 heaped tbsp flax seeds
1 heaped tbsp chia seeds
3/4 cup coconut flour
1/4 cup coconut oil
1/2 tsp vanilla
1/2 tsp cinnamon
1/2 tsp mixed spice
1/2 tsp baking powder
3/4 cup shredded coconut (optional)
1/2 cup chopped walnuts (optional)
1/2 cup raisins ( miss out if you want to keep the sugar content down)
Agave nectar  to taste ( I didn’t add any as I found the mix sweet enough but you can add some if you prefer them a little sweeter)
Mix all the wet ingredients together, really whisking the eggs to get them light and fluffy.
Mix all the dry ingredients together.  Add the wet to the dry, slowly folding in the mixture. Once it’s all mixed, taste your batter to check for sweetness. You can add agave nectar or honey to add extra sweetness.
The batter thickens quickly so you may need to add almond or soy milk to loosen out a little.
Divide into 12 muffin tins and bake on 180 degrees for 20 to 24min. Keep an eye on them and as they start to go dark in top take them out to avoid over cooking. Mine took about 23min.
Send me your pictures when you have made them!
If you really have a sweet tooth you can add chopped pineapple to your batter too! IMG_7273

Give the Gift of HEALTH this Christmas!!!!

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I am running a promotion on all my packages and including a FREE Nutritional consultation, FREE supermarket shop and label reading session and FREE Meal plans for a month with the purchase of any package. Further more if you purchase 2 packages or more you get an additional 20% DISCOUNT!

Let me take the stress out of Christmas this year and help you give a gift that keeps giving!

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No Bake Protein Bars!

Homemade No-Bake Protein Bars
There are hundreds of brands of different protein bars out there with various flavours. It’s one of these convenient snacks that curb hunger and provide your body with protein for muscle building and higher calorie burn. Most commercial protein bars are pretty costly to buy on a daily basis so making your own only seems like the smart thing to do!

This recipe is for no-bake protein bars but they will need at least a few hours of refrigeration (or overnight).

Ingredients

14oz / 400g Old Fashioned uncooked oatmeal
12oz / 340g peanut butter
8.5oz / 250ml coconut cream or milk
5 scoops whey vanilla protein powder

Alternatively

■ You can use coconut milk or any other type of milk – coconut cream works best, though;
■ Use whey Isolate if you are lactose intolerant;
■ Any other type of protein powder can be used too – keep in mind the changes in taste;
■ Nut butter is essential for this recipe. If you have a nut allergy, you can try replacing it with seed or coconut butter. Any other butter will do.
■ If you are not a fan of whey protein powders or you want to share them with your kids you can make the bars without it. Keep in mind that the flavouring and sweet(ish) taste comes from the powder so you’ll need to add some honey or a sweetener of your choice otherwise they will turn out tasteless.

The bars can be also individually frozen.

12 bars = 388 calories per bar | 24g protein each
16 bars = 288 calories per bar | 15g protein each

Step by Step

1. Open the the can of coconut cream drain away the clear liquid and pour cream into a large bowl. Wish until the mixture is smooth.
2. Add the vanilla whey protein powder and whisk until the mixture becomes smooth

3. Add the peanut butter and mix everything together

4. Add the uncooked oats and mix well

5. Flatten the dough in a dish lined with baking paper

6. Place the dish into the fridge and keep it there overnight. It’ll need minimum 2-3 hours to chill in a cold fridge if you need asap. Cut it into 12-16 bars or cut pieces off as you need them and as much as you need all week long. Keep it cool at all times.

Keep in mind: the flavour of the bars depends on what whey protein powder you are using. I am using vanilla so mine are vanilla flavoured. If you use organic unsweetened whey make sure to add some honey or other sweetener to the mix too. These have a very subtle taste but if you want it to taste more and less so adjust the dough for your preferences.

You can experiment with different flavours too. Add some raw cocoa to the mix or coconut peal to complement the coconut milk if you are a fan of its flavour like me. Although it’s not as easy as just buying the bar but it’s definitely cheaper and I for one like to know exactly what’s in my food.

 

 

 

Eggless breakfast ideas!

Eggs are a wonderful and versatile breakfast item, but unfortunately, if you’re allergic to eggs, they are out of the question. Because eggs house a concentrated source of protein and a variety of nutrients, they may help to satisfy your appetite, and keep your weight in check. A high protein breakfast, containing 25 to 30 grams of protein has been associated with weight loss and maintenance of that weight loss in research studies. If you can’t have eggs, you’ll want to find egg alternatives for breakfast that can mimic these benefits. After all, high protein breakfast ideas without eggs may help you stay on track with your health and weight.

Try these 10 healthy breakfast ideas without eggs:

Greek yogurt. Greek yogurt is a strained yogurt, which results in a thicker texture and concentrated source of protein, up to 15 grams per cup. Pair it with fruit, granola, nuts, or throw it into your fruit smoothie for a protein boost. You can also mix Greek yogurt into your pancake batter or muffin mix.

Cheese. Often used at lunch on sandwiches, as an appetizer, or an ingredient in dinner casseroles, cheese can also make an appearance at breakfast. With about 5 grams of protein per ounce, cheese elevates that plain old piece of toast or bagel to a higher protein status.

Lean Meat. Eat like the Europeans with a plate of meats, cheeses, fruit and bread. Try ham, turkey, chicken, prosciutto, salami, Canadian bacon and more. You’ll be sure to get a protein kick—about 7 grams per ounce– and a different take, and taste, at breakfast.

Milk. At 8 grams of protein per cup, you can’t deny the power of protein in milk. Serve it with cereal, in a smoothie, or as an ingredient in breakfast items like muffins or pancakes.

Soy milk. Similar to milk in its protein content—8 grams per cup—soy milk can do almost everything that cow’s milk can do. Compared to other milk alternatives like rice milk or almond milk, soy milk has the higher protein content.

Cottage cheese. Boasting almost 25 grams of protein per cup, cottage cheese is an easy stand-in for yogurt. Top it with fresh fruit, nuts or low fat granola for a surprisingly delicious breakfast option. Try mixing cottage cheese into pancake mix or muffin batter for a creamy protein punch.

Nut butter. Peanut butter contains up to 8 grams per 2 tablespoons, while other nut butters showcase around 7 to 8 grams per 2 tablespoon serving . On average, nut butters contain around 16 grams of fat (145 calories), but don’t let that steer you away from their health benefits, such as omega-3 fats and other important nutrients. Spread nut butter on some toast, a bagel, or swirl nut butter into oatmeal for a yummy, satisfying breakfast alternative. Just be sure to watch the portion size!

Nuts. Like nut butters, nuts add a protein punch to breakfast. You can add nuts to oatmeal, yogurt, cold cereal, or just mix them into a homemade trail mix with dried fruit. You’ll get about 4 to 6 grams of protein per ounce, depending on the type of nut you eat. Check out this chart on the nutritional breakdown of nuts.

Tofu. This soybean product holds about 10 grams of protein per half cup, making it a good choice for kick-starting your day. Use tofu in a breakfast scramble, a quiche, or in smoothies or shakes.

Beans. Weird? Maybe. Many cultures eat beans at breakfast, and with their versatility for flavoring and stellar nutrients (think fiber, B vitamins, and iron), you can’t beat the filling factor! Wrap them in a tortilla with some cheese and salsa, and you’ve not only got a high protein breakfast, but it’s ready to go when you are!

Chili recipe – cleaned up!

Chili recipe – cleaned up!

As the winter is drawing in salads are not quite hitting the spot anymore so I thought I would clean up the classic Chili recipe to make it more nutritious. I made it tonight and it went out a storm with our friends. Any leftovers make for a great lunch over a baked sweet potato!
Enjoy :)

Ingredients:
1 large onion
1 large carrot
4 large celery stalks
250g of lean mince beef or Turkey
1 cup of puy lentils
1 tin kidney beans
1 tin borlotti beans
1 tin white kidney beans
2 tins organised chopped tomato
1 packet of Chili spices
Chili flakes
1 tbs Coconut oil

Method:
Sauté the onions, celery and carrots in the coconut oil. After a a few minutes add the mince and cook until brown.
Then add everything else, give it a good mix and bring to the boil. After a few minutes turn down the heat and leave to simmer. Add a little water if you feel like it’s thickening up too much. Add extra Chili flakes and salt to taste.

I served mine with wild rice and sour cream. You can also try it with quinoa, baked potato or just on its own!

Chocolate Protein Muffin recipe

Easy and healthy little treats!

Easy and healthy little treats!

Chocolate Protein Muffin recipe – makes 12 muffins

2 large courgettes grated fine
6 whole eggs
3 scoops protein powder
2 heaped tbsp flax seeds
1 heaped tbsp chia seeds
3/4 cup coconut flour
1/4 cup coconut oil
1/2 tsp vanilla
1/2 tsp cinnamon
1/2 tsp baking powder
3/4 cup shredded coconut (optional)
2 tbsp cacao nibs (optional )
Agave nectar to taste ( I didn’t add any as I found the mix sweet enough but you can add some if you prefer them a little sweeter)

Mix all the wet ingredients together, really whisking the eggs to get them light and fluffy.
Mix all the dry ingredients together. Add the wet to the dry, slowly folding in the mixture. Once it’s all mixed, taste your batter to check for sweetness. You can add agave nectar or honey to add extra sweetness.

Divide into 12 muffin tins and bake on 180 degrees for 20 to 24min. Keep an eye on them and as they start to go dark on top take them out to avoid over cooking. Mine took about 23min.

Send me your pictures when you have made them!

If you really have a sweet tooth you can add chopped dates to your batter too!

 

 

 

 

 

You’ll STOP eating SUGAR After Reading This!!!

We all know Sugar is highly addictive and try to avoid it as much as possible, but do you realise how many shapes and forms it is disguised in?? Breads, Pasta, ready made sauces, cereals, so called healthy cereal or energy bars, yogurt and nearly all drinks (except water of course). No matter how many ads you see for electrolyte drinks, fruit juices, or protein bars, the added sugars in the products are entirely unnecessary in the average adult diet

Fruit and starchy vegetables easily provide more than enough calories for a healthy adult diet. Sugar is the ultimate empty calorie, it lends no nutritional value at all to your plate. 

We made the decision not to have any of these products in our home a long time ago and its amazing how quickly you adapt and find better, more nutritious alternatives to your previous ‘healthy’ bowl of cereal or ‘healthy’ sugar laden yogurt snack! Sure we still have treats once in a while, but its only a treat and what ever is left over is NOT kept in the house!!

Take a read at the post below and please share your views.

http://www.babble.com/best-recipes/25-things-about-sugar-that-will-terrify-you/?cmp=SMC%7Cbbl%7Csoc%7CFB%7CBabbleMain%7CInHouse%7C061414%7CSugar%7CLink%7CfamM%7CPaid&utm_source=facebook.com&utm_medium=referral&utm_campaign=SMC%7Cbbl%7Csoc%7CFB%7CBabbleMain%7CInHouse%7C061414%7CSugar%7CLink%7CfamM%7CPaid

 

Your Guide To 7 Days of Clean Eating

 

Clean Eating Guide

Clean Eating Guide

I am a massive believer in eating clean whether you are trying to loose a few inches or just maintaining your health as you age. This involves minimal processed or packed foods and lots of whole foods such as veggies, fruits, nuts, legumes, fatty fish and lean meats.

Fad Diets come and go but the “eating Clean” way of living has stood the test of time, even though many people are hearing about it for the first time now!

Below is a link to what a 7 day plan can look like just to give you a few ideas on the sorts of foods you can be enjoying. Feel free to drop me a line to find out more about the advantages of eating clean which range from weight loss or gain to increased energy and blood sugar control. A complimentary Nutritional consultation is all you might need to direct you in the right way to clean eating, so get in touch!

http://www.movenourishbelieve.com/nourish/your-guide-to-7-days-of-clean-eating/