Food For Fuel: Chicken, Rice and Steamed Veggies

After a sweaty workout, I love to refuel my body with food that's packed full of natural, nutritional goodness :) some fitness bloggers and companies say the best thing is a protein shake. Personally, I prefer to eat as many foods that have not been altered and aren't packed full of man-made ingredients that might cause havoc with my digestive system. 

One meal that's super quick, easy and doesn't cost a fortune is this Chicken, Brown Rice and Steamed Veggie dish that is packed full of flavour and nutrients. Here is how to make it for one person:

Ingredients: 

• 40g dry brown rice 
• Organic chicken stock cubes
• Either a tsp of coconut oil or olive oil 
• One chicken breast 
• One garlic clove
• Half a red onion 
• Half a green pepper
• A bunch of asparagus 

How to make it:

1) Boil some water in a pan, and add a chicken stock cube making sure it's broken up and dissolved

2) Rinse the brown rice in a sieve to get rid of any dirt and excess starch

3) Add to the boiling stock 

4) Add some coconut oil or olive oil to a frying pan and add the sliced pieces of chicken breast 

5) Cook until starting to brown 

6) Add the chopped garlic and sliced red onion and stir thoroughly

7) Add the sliced green pepper and asparagus to a colander and put on the pan of boiling rice with the lid on to steam 

8) Make approximately 100ml of boiling chicken stock and add to the frying pan and simmer

9) Add the steamed veggies to the pan and stir

10) Once the rice has cooked, drain and add to the plate or bowl, dishing up the chicken and mixed veggies. Pour a little of the leftover stock for added flavour 

Enjoy! :) 

 

Why Carbs Aren't The Enemy

A few years ago, and even still today, people view carbohydrates as the enemy. 

When people swear by their initial rapid weight loss on low-carb diets, it is usually water weight that they lose first - they are never able to sustain the weight loss adopting this diet for long. It is extremely dangerous to cut out any one food group, so if you are thinking of going on or are already on a low-carb diet, then please don't restrict yourself. We need healthy carbohydrates to live; for our brains to function properly and to provide ourselves with enough energy when we exercise. Without them, our muscles will waste away, and you could find yourself feeling incredibly weak. 

Carbohydrates are the macronutrient we need the most in our day to day diet, with most people needing to consume between 45-65% of their total daily intake of food. Aim to eat healthy, natural grains such as wholegrain rice, quinoa, and plenty of organic fruits and vegetables. When we exercise, it's particularly important to consume carbs as this is the fastest source for our bodies to find energy. The starch, sugars and glycogen provide fuel for our muscles which is particularly great if you do any high intensity interval training (HIIT). Carbohydrates provide a number of other healthy benefits vital for optimum health as well including supporting your brain, kidneys and heart to function properly. 

If you struggle to fit them into your diet, try adding some wholegrain rice to an avocado and chicken salad, or some oven-baked sweet potato to some steamed fish and green beans - trust me you will feel a million times better! 

5 Life-Changing Tips For Eating Clean

Eating healthily does not have to be boring and a lifestyle full of plain salads. Eating clean and healthily is actually what a normal 'diet' should be anyway! Our bodies and how they function are a direct consequence of the foods we eat, the products we use and the environment that surrounds us. 

Every bite of food we eat is digested and broken down and used to transport nutrients to every cell in our body. If we eat highly nutritional, fresh and natural foods we are designed to eat, we will be providing our bodies with a healthy variety of vitamins and minerals, keeping illnesses at bay, our skin, hair and nails shining and strong, and our organs functioning to their very best. 

Here are 5 simple yet life-changing tips for how you can eat clean:

1) Buy organic foods where possible. 

The difference in nutritionally dense foods when bought from sustainable farms is shocking. If you can, buy from local organic market stalls that not only support local farms, but you will also know that they really are fresh and haven't been transported for miles on end to reach your plate. 

2) Wash your food. 

Modern agricultural methods have meant that tonnes of pesticides have been sprayed on crops so much, that the impact is having detrimental effects on our health without many people realising it. Although some pesticides are waterproof, it is still best to wash fruit and vegetables as much as possible to try and remove any harmful chemicals. 

Healthy Cacao Hot Chocolate: A Quick and Easy Recipe

When I get a massive craving for chocolate, but I don't have any to hand and I'm trying to be healthier, I usually whip up this super quick and easy hot chocolate. Made from organic cacao powder - it really is guilt free! One of the best things as well is this hot chocolate always pours out really frothy and smooth so put your feet up, relax and completely melt into the sofa enjoying this delicious cup of hot chocolate :)

If you want to read up on the benefits of cacao powder, see my previous post here. 

Ingredients: 

• 250ml Organic semi-skimmed milk 
• Organic cacao powder
• Sprinkle of cinnamon (optional)

How to make it:

1) Gently heat up the milk in a small saucepan, constantly stirring so the milk doesn't burn

2) Add in the cacao powder and keep stirring until completely combined

3) Take off the heat and pour into a cup. Sprinkle with a dusting of cinnamon if desired and enjoy! :)

Free Weekly Meal Planner Download

To help you stay on track, recognise your food patterns or to help you write your shopping list, I have created a weekly food planner that is available for free to download now. 

With a simplistic design, I hope it will give you an easier way to plan your meals ahead for the week. The planner is available to download for free - just click the button below! Enjoy :)

DOWNLOAD NOW

Cacao Chocolate Milkshake: A Super Quick and Healthy Recipe

When I discovered cacao powder, I was amazed to see the many benefits of this powerful antioxidant. It is the purest, most natural form of chocolate and is so nutrient rich, it's definitely worth incorporating it into your diet. These are just some of the many benefits of adding cacao to your food: 

• Cacao is packed full of vitamins and minerals including calcium, iron, vitamin C and magnesium 
• It contains theobromine which helps our bodies to burn fat 
• It improves our mood as it is rich in tryptophan
• Cacao powder is great for adding to smoothies, cereal, yoghurt, coffee, hot milk or for making your own chocolate; it is so versatile there are many ways you can add it to your diet and start reaping the benefits 

Here is a super quick, cheap and healthy smoothie that I regularly blend in the mornings to take to work as a snack. 

Ingredients:

• 1 ripe banana
• 250ml of organic semi-skimmed milk or almond milk
• 1 heaped tablespoon of organic cacao powder 
• 1 teaspoon of chia seeds 

How to make it:

1) Slice up the banana into thin pieces and add to the blender

2) Add the milk 

3) Add the cacao powder and blend for about 10-15 seconds or until a smooth consistency 

4) Pour into a glass and sprinkle the chia seeds on top! Enjoy :)

The Real Super Stars: Micro-Nutrients

You may have heard of the saying: "If it ran, swam or grew out of the ground - eat it". Since studying nutrition, I have learnt an enormous amount on the importance of micro-nutrients; vitamins and minerals that ultimately keep our bodies functioning. 

You might already be familiar with macro-nutrients - the three main food groups of proteins, carbohydrates and fats. For the past year, all I've read and seen on social media and even on some health websites is the importance of eating and hitting our macros; mainly protein, to help us achieve the lean body we admire. Protein can help build muscle tissue and is known to keep you fuller for longer but it isn't the only food group we should be consuming. 

After seeing image after image on Instagram and other blogs of muscular men and women who look so lean and healthy, I got roped into buying protein powder. Let me tell you here and now - do not buy these as they are a waste of time! I've already spent so much on huge bags of protein powder believing that they were helping me to gain muscle and shred excess fat. Yes they are full of protein (usually averaging about 24g of protein per scoop), but our bodies can only use about 30g of protein a day so anything more than this and we just excrete it. Don't forget that eating eggs, meat and even quinoa all contribute to our daily intake of protein anyway, so we all usually hit this just through our main meals.  

Our real stars of the show though are our micro-nutrients. Our bodies need vital vitamins and minerals to be able to function properly. Even if you focus on taking loads of one vitamin, you risk becoming deficient in another. This can lead to all sorts of problems from insomnia and bloating, to weak bones and dry skin. To reach optimum nutrition and health, our bodies need a combination of vitamins and minerals to ensure that each and every part of our bodies works to the best of it's ability. 

Sound impossible? It's really not! We can start by taking in a healthy variety of fresh, organic produce and get creative by mixing different foods together for our bodies to feel revitalised and full of energy. I'll be posting plenty of recipes that I use to help you get started, alongside some extra knowledge throughout this website so all you need to know is in one place. Nothing but clear, science-based knowledge that will give you the tools to reach the healthiest, strongest and happiest you. 

Treat Yourself

When youre embarking on a new lifestyle, it's important to keep up your focus and mentality. I truly believe that by allowing yourself treats every now and then, can actually help you to keep going and improve your progress! 

As long as you maintain your healthy eating for 80-90% of the time, a full-fat coffee or burger is not going to hinder your results. A lot of people even dedicate a cheat meal once a week to satisfy their cravings. Not only could this motivate you to eat clean for the rest of the week, but it can also help you to not feel as if you're missing out. 

So if you have a BBQ to go to, or a dinner with friends and family, you can relax and enjoy the meal you want. Being healthy doesn't mean you always have to stick to a salad at every meal, while people around you indulge! But by sticking to your goals for most of the time, enjoying the odd treat will help you enjoy your time out, instead of making you focus on what you 'can't have'. 

Eat Right And You're Half Way There

They say abs are made in the kitchen - and they couldn't be more right! There was a time when I truly believed that if I just did more crunches and sit-ups and and still ate unhealthily I would have a six pack within a few months. Yes I know, I'm even embarrassed to admit it! But this just goes to show how uneducated I was in terms of nutrition. I had got fixated on achieving the perfect waist, the six pack image of the leanest body without actually working hard to change my diet. 

If you are generally looking to achieve a lean body, losing stubborn fat and building muscle then we have to face facts. It's not an overnight job. It's not easy. However, if you persist and change everyday habits, it IS achievable. 

I would suggest opting for more natural wholesome foods and make small but delicious swaps that won't seem overwhelming, but will fill your body with nutritional goodness and keep you satisfied. Try swapping normal white potatoes for example with sweet potatoes. I found that what used to be a jacket potato dripping in butter with beans and blocks of cheese has now changed to a healthy sweet potato filled with just spinach and feta cheese - absolutely delicious! So so good and yet far better for your digestive system!

Most people dive head first into a healthier lifestyle, binning every ounce of chocolate in sight, especially in January after we have eaten our own body weight in sweets and turkey. Although this is great for your body, it isn't always brilliant for your mentality. Sometimes easing your way into a healthier lifestyle is far kinder to yourself. It's important not to set the bar far too high so that your goals are unattainable in such a short time. Keep the food, but make sure you have plenty of healthy foods prepared and within reach first. Alter your mindset so that you eat that bunch of grapes before a twix. Listen to your body and re-educate yourself to eat when you need to refuel, not when you are angry, upset or bored. 

If the thought of throwing out every bit of unhealthy food seems overwhelming then don't. Enjoy the odd treat and still have that cheesy mash if you want to. But if your goal is to ultimately live a healthier and longer life, then make the small everyday sacrifices that will make a MASSIVE difference to your body. When we start to feed ourselves with the right foods, our bodies feel and work so much better. You'll find that your skin glows, your energy levels rocket and you're less likely to suffer from the dreaded bloat. 

Back in October, I got Jamie Oliver's Superfood Recipe Book for my birthday and oh my god some of his dishes are phenomenal! If you think that healthy eating equals a boring diet of lettuce and bran flakes, then stop! Do yourself a favour and get his recipe book. He not only has recipes for breakfasts, lunches, dinners and snacks, but also talks about the importance of hydration, food groups and how nutrition can nourish our bodies. Not only all of this, but he also makes me look like a domestic goddess in the kitchen! My boyfriend always asks if I can cook his Bombay Chicken & Cauliflower Curry and we regularly have his Spinach, Parmesan & Chilli Eggs for breakfast (as you'll see from my Instagram!) 

Above is one of my absolute favourites - Skinny Carbonara with Smoky Bacon, Peas, Almonds & Basil (click here for the recipe). Filled with absolutely gorgeous ingredients and packed full of micronutrients including thiamin which helps keep our hearts healthy. See! Who said healthy eating had to be boring?!