NON-MEAT SOURCES OF PROTEIN

You don’t have to be vegetarian to want to increase your plant based protein in your diet.

But what are the best sources of plant based or non-meat protein? Before you reach for whey-heavy protein shakes take a look at my top 5 recommendations for protein rich natural plant based foods:

1. Quinoa

Quinoa is an ancient superfood packed with manganese, magnesium, copper, zinc, phosphorous, vitamin B6 and vitamin B9. It is 14% protein making it one of the best plant based sources out there. Technically a seed, quinoa needs to be cooked before eaten and contains ALL essential amino acids.

2. Chia

Chia seeds are 21% protein and contain all the essential amino acids. It has been used for thousands of years as an energy food and turns into a jelly like consistency when added to liquid. It is a brilliant source of Omega-3 alongside calcium and magnesium. I like to add chia seeds to smoothies and juices.

3. Hemp

Now don’t be alarmed by this one! It is nothing to worry about. Natural hemp has many health benefits and can be purchased from all good health food stores. Packed with 47% ratio of protein, hemp comes in many forms including protein powder. Try mixing with coconut milk and a banana for a thick, nutritious smoothie. Hemp contains the perfect ratio of Omega 6 and Omega 3 and is abundant in EFAs (essential fatty acids).

4. Bee Pollen

Containing 5 times the amount amino acids of equal weight beef, eggs or cheese, bee pollen is a superfood that packs a punch. It is considered one of nature’s most complete foods as a rich source of vitamins, minerals, amino acids, enzymes and fats. It is also classed as a natural antibiotic. Just a small level teaspoon in a morning is great if you are feeling under the weather. Great added to smoothies too.

5. Spirulina and Chlorella

Chlorella is 58% protein and spirulina up to 75%. These proteins from the algae family are packed full of a wide range of nutrients and help to rid the body of heavy metals. They also act as a probiotic and are essential for gut health.

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Purchase spirulina capsules in the B-Fit herbal supplements shop http://bfit.eu.nspshop.com/spirulina_(100)

 

 

GET £50 CASHBACK

Get £50 for referring a friend to B-Fit!

 

As I’m all relaxed and focused after my recent rejuvenating holiday I’m also feeling generous!

Spurred on by recent clients who have had such amazing successes like Lesley, Vicky and Sam I’m feeling generous and want to reward those who recommend a B-Fit Gold, Platinum or Diamond course to their friends and family.

If someone in your life has seen your own B-Fit success, or maybe you’re not yet a B-Fit client but you know someone who just needs an extra nudge to get their own goals on the go, then get in touch! If you refer a friend or family member to a FREE B-Fit session with me and they decide to progress onto a B-Fit Gold, Platinum or Diamond I will gift you *£50 as a personal thank you from me.

I’m so grateful for the wonderful job I am able to do each day. Helping women lose weight, get into shape and not just look better but feel better too is a great honour. I’m grateful for everyone who recommends my services.

Want to recommend someone to B-Fit? Get their permission first and send me their details gaynor@b-fit.uk.com or alternatively call 07748 298 728. Let them experience a B-Fit session for FREE.

Forward this to any friends or family who you think would love a FREE B-Fit session and need some B-Fit magic in their lives.

gaynor thank you

*Terms and Conditions Apply. Email gaynor@b-fit.uk.com to request full Ts and Cs.

RECIPE OF THE WEEK – TURKEY MANGO & CHILLI STIR FRY

Turkey Stir Fry with Mango and Chilli Recipe

Turkey and fresh mango combine brilliantly in this quick, easy and colourful and nutritious dish.

Preparation time: 15 minutes
Cooking time: 10 minutes
Total time: 25 minutes 

Serves: 4

Ingredients

1⁄2 tsp ground nut or avocado/ coconut oil

400g pack Fresh Turkey Breast Strips( or shredded thigh) for stir fry halved 1 large ripe mango
1 red pepper
1 red chilli, deseeded and finely chopped
2 salad onions, trimmed, washed and diagonally sliced
Juice of 1 lime
1 1⁄2 tbsp Bart Spices Thai Fish Sauce
200g pack Green Pak Choi, sliced into 2cm pieces
Baby corn and bean sprouts

• • • • • • • • •

Method

Using a piece of kitchen paper, rub the oil around a wok or large non-stick frying pan, then place over a high heat. When hot add the turkey strips and stir-fry for 8-10 minutes until golden, thoroughly cooked and there is no pink meat. Transfer to a plate, cover and keep warm.
Using a sharp knife, halve the mango lengthways on either side of the large flat stone. Place the 2 halves flesh side up and score a lattice pattern into the flesh, without cutting through the skin. Gently push up from underneath the skin side to make the cubes stand out. Cut these away from the skin and trim any excess flesh from around the stone.
Reheat the pan. When hot add the remaining ingredients, except the turkey and mango. Stir-fry for 2 minutes until the pak choi has wilted. Return the turkey to the pan and stir in the mango.

Serve immediately with wild rice garnished with some chopped fresh coriander.

LESLEY’S B-FIT JOURNEY SO FAR

Lesley has had a fantastic start on her B-Fit journey! Having lost 13lbs in just 8 weeks, Lesley is well on her way to achieving her health and wellbeing goals.

Lesley started on the B-Fit group personal training course and gave herself a head start before the course had even started, by simply following the principles set out in the B-Fit 7 Step Guide. 7 weeks of group personal training followed and Lesley is about to embark on the B-Fit B-Fabulous 21 Day Weight Loss Plan so look out for her detox diary coming soon.

Lesley says about her B-Fit journey so far;

“I had been trying for a long time to lose some weight. I had tried many different diets and would lose a bit and get so far, get stuck at a certain weight and then it would go back on after.  I have always tried to exercise but lately realised that I wasn’t doing enough of the “right exercise”. I wanted to get into healthy eating but I didn’t know where to start. Then I googled personal trainers in Formby and Gaynor’s site appeared. After chatting to Gaynor, I booked onto the B-Fit group Pt Course.

Just before the group personal training started, I went on holiday and Gaynor gave me her B-Fit 7 Step Plan book to peruse. On holiday I ate all the right things and increased my exercise. My sugar cravings went immediately and I never felt hungry at all. I felt great too! By the time I got to the B-Fit Group personal training course I had already lost 5lbs in two weeks  just following Gaynors B-Fit  7 step plan! I enjoyed trying Gaynors recipes and loved knowing what to eat rather than always wondering and feeling guilty. 

The group personal training sessions have been brilliant! The exercises are fun and hard work but worth it and I could feel myself being able to do more each week and getting fitter. With Gaynor’s guidance I also started to do additional exercise at home 3 or 4 times a week including cycling, swimming and walking/jogging. I started skipping and hoola hooping too. By the end of my first 5 week  course, I had lost another 5lb. I lost inches too , my clothes were too big and my first goal achieved. 

I’m now on my second group personal training course and my weight is decreasing every week. I have lost a total of 13lbs in 8 weeks and this is the lightest I have been in 14 years!

I have never felt better and I cannot thank Gaynor enough. I am soon to start Gaynor’s B-Fit B-Fabulous 21 Day Weight Loss Plan/detox so I will let you know how it goes!

Thank you Gaynor for all your guidance and help, I would never have thought that 8 short weeks would bring about so many changes in me. I feel amazing!”

lesley
Lesley before and after just 8 weeks with B-Fit

If you too want to look and feel like Lesley get in touch! Talk to me in confidence about your health and wellbeing goals. Book a FREE session with me today! (Places limited) Email me gaynor@b-fit.uk.com or call 07748 298728.

WHAT SHOULD I EAT INSTEAD?!

Replacement Foods for Long Term Health Benefits

 

If you’ve ever trained with me, or seen me at a nutrition seminar, you will know how I really try to get the message across that if you’re looking to lose body fat (and ultimately weight), then nutrition accounts for 80% of your overall goal.

So, 20% is the exercise and other factors like adequate rest and a massive 80% depends on what you put in your mouth and how much of it.

Many of my clients are apprehensive before embarking on a B-Fit journey about the foods they will need to eat to reach their goals. It is important to note that this nutrition plan is NOT a short term goal and one of the greatest joys in this job is teaching women to ENJOY the RIGHT foods for life.

So, when you embark on the B-Fit journey to a new you, what can you expect to eat, and enjoy?

There’s something I like to pull out of my transformation toolbox and is a handy keepsake reminder for clients on making the right food choices. The food replacement table features in my B-Fit 7 Step Plan pack and is a quick reference guide on which foods to eat for optimum health.

For example;

Conventional bread – replace with pumpernickel bread, organic sourdough, German rye bread

Margarine – replace with organic butter, avocado, nut butters, extra virgin olive oil

Conventional box cereal – replace with porridge oats or oatmeal, buckwheat or Quinoa porridge, homemade granola

Sugar – replace with stevia, manuka honey, coconut

These are just a small selection from the food replacement table which is a key part of the B-Fit 7 Step Plan. I also educate my clients on the reasons why they should eliminate things like pasta and conventional bread from their current diet for maximum results.

Want to learn more? For your chance to win a B-Fit personal training or nutrition session with me, Gaynor Stobie simply comment on this post in the comment box below. Let me know, which foods do you struggle to eliminate from your diet? A winner will be selected at random.

VICKY’S LOST INCHES IN ALL THE RIGHT PLACES!

Vickey Everett is looking fit and fabulous thanks to B-Fit – most importantly she is FEELING fab!

vicky everet photo after may 14

Have a read of her thoughts on her B-Fit journey…

“I was a regular runner but I had lost my exercise mojo! I had tried gym’s but always went back to running as they bored me – and I still didn’t achieve my weight loss goals. I hadn’t been eating properly for the last ten years, living off diet coke and coffee, continually calorie counting and constantly feeling low and tired and seemingly always catching colds and feeling generally unhealthy, even with the running!

I was searching online for personal trainers but didn’t like anything I saw until I came across Gaynor’s site. I really liked her outlook on everything, and after meeting her in person this only reinforced and confirmed my initial feelings. She made me feel really comfortable and she completely understood where I was at the time, and also showed instant belief in me and convinced me that I could achieve my personal goals.

Gaynor has undoubtedly changed not only my life for the better, but also my family’s life as I am so much more aware of what we put into our bodies and the dramatic effect that this can have on our overall wellbeing and natural energy levels.  Added to this I have dropped a dress size, completely changed my body shape/ lost inches in all the right places and drastically improved my muscle tone – do I need to say anymore!!!

I love every one of my training sessions as each one is different and never repetitive but always challenging!  Gaynor will always work you hard, but never shouts and is always positive with a fantastic happy outlook on everything.

The best recommendation I can give is that she has become a substantial part of my life and also a friend!”

TUNA CRUNCH RECIPE

Love tuna mayo? Looking to make an alternative, healthy tuna ‘mayo’ style filling for salads, sweet potatoes, brown rice or lettuce wraps?

Then try my tasty tuna crunch! This is a nutritionally dense version of tuna mayo that is just gorgeous. Perfect for lunches and really easy to make. The kids love it too. And not an ounce of processed, unhealthy Helmans in sight…

TUNA CRUNCH RECIPE

Ingredients

  • 1 tin tuna in spring water or brine
  • beetroot – raw or cooked (if raw chop outside hard edges and use a cheese grater to grate raw beetroot)
  • 1 x carrot grated
  • 1/2 red onion finely chopped
  • 1/2 cup frozen peas (just pour boiling water over them to defrost/ cook)
  • 1/2 cup sweetcorn
  • 1/2 pepper finely chopped, red/green
  • 6 cherry tomatoes finely chopped
  • 2 tablespoons of  organic natural yogurt
  • freshly squeezed juice of 1/2 lemon
  • 1/2 cup green beans (I use waitrose organic frozen)

Method

1) chop all ingredients and grate carrots and raw beetroot
2) mix all chopped ingredients together with yoghurt and lemon juice. Fold together until all completely mixed
3) serve with either brown rice pasta , wild rice , or sweet baked potato and a large spinach salad

BEAT THE HOLIDAY BULGE

Have you ever looked up the word ‘holiday’ in the dictionary?

holiday |ˈhɒlɪdeɪ, -di| 

an extended period of leisure, recreation and relaxation, especially one spent away from home or in travelling

Do your holidays match this? Ones of relaxation? A time to recharge your batteries? Or do you attack the all inclusive bars and buffets like we’re about to enter the apocalypse and come home bloated, exhausted and feeling like you need another holiday to get over the holiday!?

A detox on holiday

I’ve just got back from a wonderful family holiday in Turkey. My husband thinks im bonkers as I decided to do a detox (aka my B-Fit B-Fabulous 21 Day Weight Loss Plan) WHILST ON HOLIDAY!

bfit holidaySo he spent the week pigging out on kebabs and drinking his body weight in lager whilst I abstained from alcohol, exercised my body and most importantly took some well needed mental rest and relaxation.

I came back feeling AMAZING. I’ve been so busy with work and family recently that I haven’t been practising what I preach and my exercise routine went out of the window, along with not eating as well as usual.

I took the opportunity to treat my  family holiday as a well needed health retreat to get me back on the BFIT BFABULOUS TRACK!

Top Tips for Beating the Holiday Bulge

Heres what I did/ my top tips for beating the holiday bulge:

  • I swapped drinking wine with  lunch and dinner for drinking fresh mint tea and tons of water with liquid chlorophyll which is great for cleansing toxins out of the body ( toxins are stored in fat – so if you get rid of toxins you get rid of fat!) – IT also meant I didn’t get eaten by mozzies as they hate mint and liquid chlorophyll also contains natural mint!!
  • I was in bed for 10.30 most nights caught up on my sleep!
  • Exercised every morning listening to my favourite feel good music before breakfast
  • I went for a jog along the beach, did my anti ageing yoga exercises and did 25 minutes B-fit styley weights in the gym (AS PER  THE EXERCISE VIDEOS IN MY BFIT BFAB 21 DAY WEIGHTLOSS PLAN)… in barefeet as I forgot my trainers!!
  • I played with my gorgeous daughters lots in the sea and swam every day
  • I joined in the hotel beach volley ball, water polo and water aerobics
  • The hotel food was amazing – so I rammed my body with a ton of nutrients- amazing salads,vegetable dishes ,fruit, seafood, chicken ,coconut, almonds and plant proteins such as lentils / beans  etc and followed the principles of my B-FIT B-FAB 21 day weight loss plan. I NEVER ONCE FELT DEPRIVED OR CRAVED ANYTHING  and I enjoyed every bit!!
    1. I made myself a B-Fit cocktail everyday with a glug of zambrosa ( my favourite anti ageing drink), coconut water (to replace the electrolytes lost from the heat and exercise), Aloe Vera Juice (a great anti inflammatory and perfect for making you more alkaline)
  • I treated myself to massages and facials in the spa (along with  my husband!) and gave the detox process a helping hand in the turkish baths sauna and steam room by sweating out the toxins that were being released from my detox program (STEP NO 7 OF MY BFIT BFAB PLAN IS REWARD, REST AND RECOVER!!)
  • I wrote a  grateful journal every day- ie a list of everything i’m really grateful for/ that’s wonderful in my life – eg my  two gorgeous daughters and my wonderful husband etc This is  great for increasing your happy thoughts and generally making you feel fantastic!!

 

It has honestly been the BEST holiday I’ve ever been on. I didn’t miss the booze as I had a happy clear head every day. I wasn’t bloated from overeating and I had a truly magical time with my beautiful family. I cannot recommend this way of approaching a holiday enough!

I’m ready for anything now!

MARGOT DROPS A DRESS SIZE!

Margot looks amazing having lost a dress size – and she’s kept it off!

Here’s what she had to say;

Having never had to exercise I suddenly realized at the age of 53 and having enjoyed numerous cruises that my weight had started to creep up on me. I had no ambition to join a gym or spend hours jogging and knew I needed someone to help motivate me and I certainly have found that person in Gaynor. I have been attending a personal session with her for about 16 months and my goal was to drop a dress size which not only have I managed to do successfully but maintaining this has been made so much easier having followed her nutrition advice. Friends have commented not only on my weight loss but the fact of how well I look which certainly gives you great encouragement. I never get bored with her exercises as they are so varied and you always manage to fun at the sessions. I have also attended some of her boot camps which I can highly recommend. 

Gaynor is supportive motivational and always willing to go that extra mile for her clients.

 

                                                                                               Margot Walker -Liverpool

5 HEALTH BENEFITS OF SWEET POTATOES


If you’ve trained with me before or you’ve followed my 21 Day Weight Loss Plan you’ll know that sweet potatoes become a welcome alternative to regular potatoes, white rice and ships when eating out and also eating at home. Not only are sweet potatoes readily available, inexpensive, and delicious, there are many other reasons to love these wonderful, nutritious and extremely tasty vegetables.  Here are 5:

1.  Sweet potatoes are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.

2. Sweet potatoes are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.

3.  Sweet potatoes contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

4.  Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.

5.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that a high percentage of the population are deficient in this mineral.

So get peeling, boiling, mashing, roasting and baking these wonderful, nutritious foods!
Click here for the magical bean mash recipe that features sweet potatoes.