SPANISH RICE & PRAWN ONE POT

recipe-image-legacy-id--513592_11It’s starting to get a little warmer and the thought of mediterranean holidays coming up have got me in a little mood for Spanish!

This one pot isn’t quite paella, but the Spanish inspired flavours will have you reminiscing about your last beach holiday, inspiring you to get in beach body mode for the summer.

Ingredients

  • 1 onion, sliced
  • 1 red and 1 green pepper, deseeded and sliced
  • 50g lean chorizo, sliced
  • 2 garlic cloves, crushed
  • 1/2 teaspoon smoked paprika
  • 1 tbsp avocado or coconut oil for cooking
  • 250g easy cook brown or wild rice
  • 400g can chopped tomatoes
  • 200g raw, peeled prawns, defrosted if frozen

Method 1

  1. Boil the kettle. In a non-stick frying or shallow pan with a lid, fry the onion, peppers, chorizo and garlic in the oil over a high heat for 3 mins. Stir in the rice, paprika and chopped tomatoes with 500ml boiling water, cover, then cook over a high heat for 12 mins.
  2. Uncover, then stir – the rice should be almost tender. Stir in the prawns, with a splash more water if the rice is looking dry, then cook for another min until the prawns are just pink and rice tender.

Method 2

If you don’t want to spend time at the hob you can bake this dish in the oven. Tip the onion, peppers, chorizo, garlic, paprika and oil into an ovenproof dish, then bake for 15 mins at 200C/180C fan/ gas 6. Stir in rice, tomatoes and water, cover, then bake for another 20 mins, stirring in prawns for the final 2 mins.

I find method 2 the easiest and fuss free!

DO YOU HEAR THESE VOICES IN YOUR HEAD?

2f61077You know the ones. Those pesky voices:

They say you haven’t got time,

They say you’re too tired,

They say you’re being selfish, 

They say “just lie in for a few more minutes”

They say “sod it, do it tomorrow”

They say “it won’t make a difference anyway”

They say “you’ve got so much work to do”

They say you can’t be bothered

They say it’s too hard

They say “1 day off won’t hurt”

Sound familiar? They sound familiar to me too you know! After all, we are only human. Just like you, I also get the voices and ultimately when I listen to them, I end up disappointed.

Disappointed in myself, disappointed at missing an opportunity, and disappointed that I gave in to the voices, for I know that I can be stronger than them.

But how can you be stronger? How can you change those voices in your head to help, to motivate and to spur you on?

voices

Silence the negative voices for good

So, ignoring those negative thoughts I try and concentrate on the positive ones, the real helpful voices and the reasons I keep on doing what I’m doing. My successful clients have this trick down to a ’T’ so it’s time to remember the real reasons why we are doing it. Grab a pen and paper and write this down. Add your own in too and repeat these to yourself:

I am doing this because…

it makes me feel healthy

it makes me feel strong

it challenges me and makes me feel alive

it makes me feel proud of myself

it makes me happier

it makes me a good example to my children

it makes me feel good in clothes

it makes me feel more attractive

it helps me lose weight

it helps my skin look better

it helps my health and keeps conditions at bay

it helps me sculpt a nice bottom!

Go on, have a go. What are the REAL reasons you’re doing this? Write them down and come back to them often. Before bed is usually a great time to reflect on these, especially if you have an early morning training session planned the next day. It will help you stop reaching for that snooze button!

I have many clients who lead very busy lives or have demands on their time. What sets them apart from others? They don’t take notice of the negative voices and reflect on the reasons why they train, the reasons why they choose to eat the right foods and the reasons why they keep focusing on their short and long term goals.

Sam before and afterSam Corran has a busy life, but she still makes time and has achieved some amazing results. Read her story here.

So, ignore those voices and remind yourself of those reasons. And if you need help with making those reasons a reality and a nudge in the right direction, I can give you GUARANTEED results. I’ve got a free session this week where you can join me for an informal chat about you, the reasons why you want to do this and how I can help keep those voices at bay for good. Get in touch to arrange your chat. 07748 298728

Mom-003

ROAST CAULIFLOWER & HAZELNUT PILAF

recipe-image-legacy-id--1167483_11A friend of mine has been telling me about a little healthy eaterie in Liverpool where they roast a whole head of cauliflower and serve with dips as an appetiser. What a great idea!

Talking of cauliflower, roast cauliflower is delicious. You don’t necessarily need to boil or steam this versatile vegetable and this recipe is easy, quick, tasty and healthy.

Ingredients

  • 2 tbsp coconut oil
  • 1 onion, chopped
  • 2 garlic cloves, crushed
  • 5cm piece ginger, grated
  • 2 tbsp garam masala
  • 300g brown wholegrain basmati rice
  • 700ml hot organic vegetable stock
  • 3 curry leaves
  • 250g cauliflower, broken into florets
  • 2 tbsp medium curry powder
  • handful coriander, chopped
  • 100g toasted hazelnuts, chopped
  • 150ml pot organic natural yogurt, to serve

Method

  1. Heat oven to 200C/180C fan/gas 6. Heat 1 tbsp of the oil in a large pan, add the onion and cook for 5 mins until golden. Add the garlic, ginger, garam masala and rice, and cook for a few more mins. Add the stock and curry leaves, and season. Bring to the boil, then reduce heat to low. Cover and simmer for 40 mins.
  2. Toss the cauliflower in the curry powder and remaining oil, season and put on a baking sheet. Roast in the oven for 40 mins until tender.
  3. Remove the rice pan from the heat and leave for 5 mins, then gently stir through the roasted cauliflower, coriander and toasted hazelnuts. Serve with natural yogurt.

THE BEST PROTEIN PANCAKES EVER

Super Fluffy Coconut Protein Pancakes
Protein-PancakesThese are perfect for a weekend breakfast. They feel so indulgent and naughty but they’re healthy and delicious!
Each batch takes about 15 mins in total to make, from prep to cooking.
  • 2 egg whites
  • ¼ cup coconut flour
  • ½ cup almond milk
  • 1 teaspoon vanilla
  • 1 scoop Nature’s Sunshine pea protein plus
  • ½ teaspoon baking powder
  • ⅛ teaspoon salt
  • ⅛ teaspoon cinnamon
  • 1/2 teaspoon honey

Method

1) Combine all ingredients and stir until thoroughly combined. (Be patient as this may take a few minutes.)

2) Add a little coconut oil to a nonstick pan over medium high heat for a minute or two. (You want the pan to be completely pre-heated so the first pancakes cooks correctly.)

3) Pour desired amount of batter onto pan (I used two tablespoons to make medium-sized pancakes), and cook until golden, a few minutes on each side.

4) Transfer to a plate and repeat with remaining batter, re-greasing between each pancake. Top at will and devour!

I like to add fresh fruit, greek yoghurt or nuts as a topping to these.

*UPDATED* CLAIRE LOSES 4 STONE AND 4 DRESS SIZES

**** UPDATED DEC 2015 PICS AT THE BOTTOM ****claireClare Watson is a B-Fit Platinum PT/Nutrition Course client who has trained with me twice a week and has completed my B-Fit B-Fabulous 21 Day Weight Loss Plan. She is a very busy lady, working sessions round her family life, demanding full time job and traveling.

I’m so thrilled for Clare who has worked hard and made some simple changes to lose 3.5 stone and 73cm from all the right places.

Clare’s not at her long term goal yet, but im confident she will get there with my help as she is doing really well so far and has just made healthy eating and the right exercise a normal way of life now. I’m so proud of her!

Five things Clare has done to help her progress

1) Breakfast is a MUST

There’s no skipping breakfast anymore for Clare. She makes sure she has something super healthy to kick start her metabolism first thing in the morning.

2) No more calorie counting!

Clare’s stopped counting calories and now counts nutrients. All fad diets have been ditched and ‘eating a rainbow’ has become a way of life.

3) No more snacking on rubbish

With no more calorie counting and getting adequate nutrients the new focus, Clare’s cravings have gone. That means no more snacking on rubbish in between meals.

4) Introduced supplements

Clare has incorporated a few good quality supplements to help fill in any nutrient gaps in her diet, especially as she is on the go with her demanding and busy lifestyle. Clare’s added Nature’s Sunshine Liquid Chlorophyll to cleanse, Pea Protein Plus to prevent cravings and Super Omega supplements to help with brain function and fat loss.

5) Made exercise a part of life

Clare trains with my twice a week and as someone who has completed my B-Fit B-Fabulous 21 Day Weight Loss Plan, has access to my home workout videos which can be completed at home. With Clare being a busy person, this has helped exercise be introduced into her weekly routine at a time that suits.

What did Clare have to say?

“I am married with two children and work full time.  I joined B-Fit at 
the end of October last year when my weight had got to such a point that I didn’t know what to do.  I had lost my confidence and my sense of who I was.  My weight had ballooned since having the children and I had done most of the diets over the years, all with initial positive results but none of them really changing my approach to food or my fitness levels.

Since starting B-Fit 6 months ago, I have lost over three stone and dropped four sizes on my top and three on the bottom which I am thrilled about. I feel more confident, have lowered my blood pressure, am able to be active with my family and an feeling more feminine (recently wearing a dress and tights something I had been avoiding for a long time!).

I have followed the B-Fit eating plan and enjoy the fitness sessions 
which has surprised me.  I am really looking  forward to achieving my 
next set of goals.”

Well done Clare! I’m so proud of you!

*** UPDATE ***

Claire Watson Gaynor Stobie female personal trainer Liverpool hightown Crosby Formbyclaire watson updated before after pic dec 2015rClaire Watson Gaynor Stobie female personal trainer Liverpool hightown Crosby FormbyClaire Watson Gaynor Stobie female personal trainer Liverpool hightown Crosby Formby

I just had to share Claire’s amazing progress with you. It’s now December and she’s lost over 4 stone and 4 dress sizes. Claire really did achieve so much in 2015. It’s not too late for you to do the same and make a start now. Contact me for your FREE confidential chat today. I’ll share with you more hint and tips on how you too can achieve great results like Claire. Text me in confidence 07748 298728

SIGNS YOU NEED TO DETOX

Had a heavy one this recent bank holiday? Notice the bloat and want to do something about it? You might need to think about detoxing.

Your body might be telling you that it is time to detox if you’re experiencing the following:

  • feeling tired
  • bloated
  • can’t sleep at night
  • stressed and hormonal
  • you’re eating healthy and exercising but just can’t shift that last bit of stubborn fat

5 Tips for Detoxing

 

1. Start your day with a glass of fresh water and lemon

water-with-lemonThis will not only hydrate you, but encourages the body to flush out toxins after a period of rest. As for the rest of the day, you need to be drinking at least 2 – 3 litres of fresh water per day, including herbal teas. This confuses some people who think it will make them more bloated, but the opposite is true and it helps the body flush out toxins.

2. Cut out alcohol and processed foods

Give-up-alcohol-your-life-will-change-2I know, I know! This is the one that most people freak out about but if you want to get rid of toxins, this is the first place you need to think about. Cutting out alcohol and processed foods during a detox period (and longer of course) works wonders on fat loss. Full of additives and toxins, you’ll be glad you kicked these to the curb. Try it for a fortnight and see the difference to the belly bloat!

3. Cut out coffee

Caffeine-How-Bad-Do-You-Need-It1Cutting out caffeine will enable your hormones to get back to normal and for you body to work effectively. We are not supposed to run off coffee and if you need it to get up in the morning and go, something is wrong. Yes, giving up coffee can be hard for the first couple of days but the benefits are well worth it and you will find that you sleep better.

4. Go organic

Summer vegetables with garden shovelPesticides and other nasties feature so heavily in our food chain that is is no wonder our bodies are fighting against toxins all the time. Reducing your exposure to toxins in food by eating whole, fresh foods (not processed) and picking organic foods will have a massive benefit to your health, reduce toxins in your body and help fat loss.

Eat plenty of fibrous, green vegetables each day and ensure you get enough vitamins. minerals and micronutrients into your diet.

5. Follow a proper detox plan

bfitbfab book cover copy 2My B-Fit B-Fabulous 21 Day Weight Loss Plan has been carefully designed to eliminate toxins from the body over a three week period. The benefits of this is more energy, sleeping better, less bloating and the best one – fat loss! You’re guaranteed to lose 8-14lb or a dress size in the 21 days which is an amazing side effect of detoxing your body.

 

Want to know more about the amazing benefits of detoxing your body for health, wellbeing and fat loss? Get in touch 07748 298728

SALMON AND WARM CHICKPEA SALAD

recipe-image-legacy-id--229529_12Bring some warmth into a cool, crisp salad. Perfect for this time of year when one minute it’s hot and the next it’s cool!

Make the most of spinach at the moment as it is in season and packed full of vital micronutrients.

Ingredients

  • 1 large red pepper, quartered and deseeded
  • zest and juice ½ small lemon
  • pinch smoked paprika (we used sweet smoked paprika)
  • 1 tbsp extra-virgin olive oil
  • 100g bag young leaf spinach
  • 2 x 140g (2 x 5oz) skinless salmon fillets
  • 400g can chickpeas

Method

  1. Heat the grill. Squash the pepper quarters flat and grill for 5 mins or until well blackened. Leave the grill on, then transfer the peppers to a bowl, cover with cling film and leave to cool slightly before peeling off the skins and cutting the flesh into strips.
  2. Make the dressing by whisking together the lemon zest, juice, smoked paprika, olive oil and seasoning. Toss half the dressing with the spinach leaves and divide between 2 bowls.
  3. Season the salmon and grill for 5 mins or until just cooked through. Meanwhile, heat the chickpeas in their canning liquid in a saucepan for 3-4 mins. Drain well, then mix with the remaining dressing and strips of pepper. Spoon over the spinach and top with the salmon to serve.