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Say No to Garbage Granola; Welcome in the Bulk Up Breakfast

nutrition Dec 19, 2016

It's a common breakfast item that works it's way into the cereal bowls, yogurt mixes and energy bars of countless health conscious people. And I mean, it's granola, so it's healthy and nutritious, right? Well, if you take a closer look at the ingredients list and nutritional chart for many stores bought granola mixes, you may be surprised by the amount of added sugar, salt and other additives that are present. Not what you wanted? Well don't lose hope because there's a simple alternative that will turn your morning sugar and salt saturated granola into a high protein bulking up bowl - Here's a recipe for a quick, inexpensive and easy to make vegan, high protein, homemade granola.

Protein Granola (Gluten Free + Vegan)

Serves: 5 cups

Ingredients

  • 2 cups gluten-free rolled oats
  • 1 cup unsweetened flaked coconut
  • 1 cup sliced almonds
  • ½ cup pecans, coarsely chopped
  • 2 tablespoons chia seeds
  • ½ teaspoon cinnamon
  • ¼ teaspoon salt
  • 1½ cups cooked red lentils (from...
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Keeping Warm Without Putting On The Calories

nutrition Dec 14, 2016

Brrrrr, can you feel the chill of winter setting in? The shorter days and the elusive sight of the sun? This time of year can be something of a challenge when it comes to staying motivated and keeping to our healthy and hearty eating habits. And with the festive season fast approaching, it's more important than any other time of year to ensure that you're staying on top of your health.

Hot drinks are a perfect way of wearing up on a cold morning or a brilliant way to keep you going through and after a long day. Mulled wine, spiced cider, hot chocolate - They're all drinks that we truly savor and enjoy at this time of year, and so we should! But what if you're trying to keep down the calories? What if you want that same feeling of warmth but don't want the added sugars or fat that a mug of hot cocoa may contain?

Well, they are plenty of low-calorie alternatives that won't eat into your diet plan, while also being full of natural flavours and spices that are sure to satisfy you in...

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Festive Feasting For The Health Conscious

nutrition Dec 05, 2016

Being vegan can have its challenges, especially when it comes to family meals and the festive season. However, if you're willing to explore the creative side of festive meals and try something a little less traditional, it's certainly not difficult to create a vegan meal which could play a part in the Harvest, Thanksgiving or Christmas feast.

This meal is also a great option for those watching their weight during the festive period. It can be easy to put on a few stray pounds from the mince pies and baked goods that your family offer you, but this meal will keep the calorie count down, whilst still allowing you to feel the warmth that this time of year brings with it.

This recipe is not only vegan but also gluten free (simply swap out the wheat bread for a gluten free alternative)

Butternut Squash With Whole Wheat, Wild Rice, & Onion Stuffing

Author: Nava

Recipe type: Stuffed squash, Thanksgiving main dish

Cuisine: Vegan / Healthy

Prep time:  30 mins

Cook...

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What’s the beef (or lack of) with Vitamin B12?

nutrition Nov 28, 2016

B12. It is the infamously difficult vitamin that many vegans struggle to get enough of in their diet. So what is vitamin B12, which foods are the best source of it and what meals can you incorporate into your diet to boost your intake of this vital vitamin. We’ve got you covered in this week’s blog post!

Vitamin B12 is a water-soluble vitamin that is essential in the diet, allowing the brain and nervous system to function efficiently. B12 aids in the formation of red blood cells and is also known by the name ‘cobalamin.'

You can find B12 in many fortified vegan foods, such as cereals and milk and many people take the vitamin in the form of a tablet or capsule. One particularly nutrient dense source of B12 is nutritional yeast (clue in the name!), and this makes a great vegan parmesan alternative, as well as a versatile ingredient that can be added to many dishes. So here is a recipe that incorporates B12, as well as other essential vitamins and minerals such as...

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Motivate yourself to stay hydrated

nutrition Nov 21, 2016

Water! It’s the liquid life source that makes up around 70% of our bodies. As healthy individuals, we should be aiming to drink at least 8 glasses of water every single day. That’s right, 8! Luckily, water is found in most foods and drinks, and therefore we shouldn’t be too pressed in glugging down glasses and glasses of H20. One thing to bear in mind, however, is that good ole’ (morning) friend of ours, caffeine. Unfortunately, drinks that contain a lot of caffeine such as coffee, tea, and soft drinks don’t quite have the same hydrating effect as other water-containing liquids. This is because caffeine is a mild diuretic. A scary word I know, but all that means is that water is sometimes not efficiently transported to areas of the body in which it is needed. In short, a glass of apple juice will hydrate you more than a mug of tea.

So when we think about it, scoring those eight glasses of water, or the equivalent through water-containing food and drink,...

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Beating hunger cravings: The healthy cure to afternoon snacking

nutrition Nov 14, 2016

It's all well and good having a food plan or meals ready for the week ahead if you're working or busy. But we all know that no matter what dieting plan or healthy eating mantra we are following, the afternoon hunger pangs are highly likely to pay us an unwelcome visit. Snacking can often put us into bad habits and

It's all well and good having a food plan or meals ready for the week ahead if you're working or busy. But we all know that no matter what dieting plan or healthy eating mantra we are following, the afternoon hunger pangs are highly likely to pay us an unwelcome visit. Snacking can often put us into bad habits and lean us further away from our fitness goals, however it certainly doesn't have to.

If you think about what you're snacking on, plan for it in advance and choose healthier snacking options, afternoon snacking doesn't have to be a negative, it can be a boost of energy and goodness for your body that keeps you fuelled until dinner time.Healthy snack choices for the...

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5 a Day Shake

nutrition Nov 07, 2016

5 a day, 5 a day – It’s a sentiment of fruit and vegetable intake that we’re all familiar with. Now, being vegan naturally increases your likelihood of scoring those 5 varied portions of plant-based foods each day, however, if you’re on the go and have a busy schedule, you may be missing out on those fresh foods. So here’s an easy morning solution that will not only cut down the time you take to prepare breakfast, but will also score you some high points on your 5 a day counter, and yes, it’s another cheeky blender breakfast!

5 a day shake recipe:

Ingredients:

  • 2 Sticks of fresh celery (washed)
  • 1 cup of cucumber
  • 1 cup of green pepper
  • 1 cup of fresh baby spinach leaves (washed thoroughly)
  • 1 cup of freshly squeezed or ‘not from concentrate’ apple juice
  • Ice cubes (optional)

Instructions:

  1. First Chop the Celery Sticks, Cucumber, and Green Pepper into chunks.
  2. Pour the Apple juice into your smoothie maker or blender, and add in the...
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Carb Celebration (a de-shaming occasion)

nutrition Oct 31, 2016

Whether you’re on a strict diet or simply mindful of your diet and health, there’s one particular group of foods that are shamed within the realms of most classic dieting practices – carbs and starchy foods. It’s drilled into us that potatoes and chips, in particular, are a truly bad food, something to avoid at all costs. Cutting out carbs is such a popular notion, and yet this group of foods certainly doesn’t have to be avoided for you to have a healthy diet. No, if enjoyed in moderation, potatoes, and starchy foods provide a great source of energy within the macronutrient world and are an important player in keeping us feeling full. So let’s stop with the shaming and enjoy carbohydrates, in moderation and a healthy manner.

Of course, a grease dripping portion of deep fried chips aren’t going to do wonders for your health, but there is a healthy way to enjoy most foods in life, so here is a recipe for vegan pesto potatoes, a treat to...

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Beauty & The Blender Breakfast

nutrition Oct 24, 2016

It’s 6am and the alarm has sounded. Brilliant, another work day! But here comes the important question, what’s for breakfast? And am I even going to have time to make it? Well, don’t worry because your knight in shining armor awaits in the kitchen cupboard – That’s right, it’s your blender, your breakfast on the go savior. From protein shakes that will be bulking you up in no time to nutrient packed vegetable juices and energizing fruit smoothies, blender breakfasts can be whipped up in 5 minutes yet satisfy your body and mind to the extent of a traditional bowl of cereal or slice of toast. See, time is not our issue, despite what we may think, it’s our usage of time. Now that extra ten or fifteen minutes of breakfast preparation in the morning could be used to stretch out the time for which your alarm is set. It could give you the time needed for a morning shower or the time to sit and enjoy your blender breakfast, rather than having to...

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Maximizing Weight Loss with Afterburn

fitness Jan 13, 2016

Maximizing Weight Loss with the ‘Afterburn’ Effect

To get the most out of your workouts and to take advantage of their calorie burning effects, you want to train to capitalize on your ‘excess post-exercise oxygen consumption (EPOC)’, or ‘afterburn effect’ potential.

Exercising to Burn Calories

When you exercise, your metabolism speeds up to burn calories faster than normal. If you push yourself hard enough, it can take up to three days for your metabolism to slow down to its ‘normal’ calorie burning rate. Think of your EPOC potential as the body’s ability to continue to burn off calories at a higher rate after you exercise. All too often people will rely on strict diets and lengthy cardio sessions to lose weight, but the focus should be shifted to the quality of your workouts, not the quantity. By varying your exercise routines and combining strength and resistance training with high-intensity cardio, you will maximize your EPOC...

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