SWEET POTATO PANCAKES WITH BREAKFAST GREENS

This little number is a refreshing take on everyone’s favorite breakfast recipe: pancakes! With just a few ingredients and no gluten or sugar, this will be your new fav pancake recipe. Sweet or savoury! 

breakfast-sweet-potato-pancakes

PANCAKE INGREDIENTS

  • 1/2 cup sweet potato, steamed until soft and mashed
  • 2 eggs
  • 1 tbsp coconut flour
  • 1/2 tsp cinnamon
  • 1/4 tsp baking soda
  • coconut oil, for pan

TO SERVE

  • 1 avocado, diced
  • 1 cup rocket
  • 1/2 lemon
  • 1 tbsp fresh herbs, chopped (we use parsley & basil)
  • 1/4 cup yoguhrt (optional)

METHOD

  1. Mix together all pancake ingredients except the coconut oil and beat just until a batter forms.
  2. Heat coconut oil in a skillet over medium heat.
  3. Pour 1/4 cup of batter out and cook until bubbles start to form. Flip the pancake and cook for about another minute or two until fully cooked.
  4. Repeat with the rest of the batter.
  5. To serve, mixed together rocket, diced avocado and juice of half a lemon. Spoon on top of pancakes with a drizzle yoghurt & herbs.
Note: Get creative with your favorite pancake toppings! This recipe can easily be used as sweet or savoury depending on what you prefer.

ARE YOUR HORMONES OUT OF BALANCE?

HAVE YOU EVER FELT LIKE THIS?

You feel like something is just not right? You’re not sick, you’re not in physical pain but you can’t put your finger on it. Something just isn’t quite letting you feel 100%. What could it be? It could be your hormones!

If you’re eating more, sleeping less, and feeling frazzled and stressed out, even when things are going pretty good for you, t’s likely you’ve got a hormone imbalance.

Symptoms do vary, and it’s best to check that everything is A-OK with your GP before making assumptions, but if you’re saying yes to some or all of these five signs below, then it’s time to check your hormones:

1. You are TATT

TATT stands for ‘tired all the time’. Chronic stress tends to leave us feeling fat, frazzled and frumpy thanks to high levels of cortisol taxing our adrenals and fluctuating our feelings from being highly stressed to totally exhausted and no real in-between. When your adrenals are pushed to their limits, they start to protest and not function optimally, resulting in tiredness, low mood and a foggy head.

2. You crave everything!

If you’re finding yourself feeling addicted to chocolate, or constantly ravenous for all kinds of food (and drinks!), then your hormones may be playing up. High cortisol or insulin can cause intense urges for wine or sugar, whilst electrolyte imbalances caused by adrenal dysregulation may have you reaching for the salty snacks.

3. You just can’t seem to shift those pounds

You may be exercising regularly and eating really well, but the weight just doesn’t budge. Then perhaps you tried to overcompensate by exercising for longer and harder, and eating even less. But still nothing changed! Sound familiar? Your hormones play a key role in your metabolism and how much weight you hold onto. No matter how hard you workout, if you’ve got a hormonal imbalance, you’ll have extreme difficulty dropping those last few pounds. Read my tips below on balancing hormones and notice a shift in your weight.

4. Your sex life is non-existant

Despite the media portraying women’s interest in sex as a psychological issue, estrogen is a woman’s main controller of libido. A dominance or low level of estrogen can result in a lack of sex drive. The same goes for low testosterone levels for men. Plus, if you’re stressed and not getting much sleep, it’s likely high cortisol levels are playing a role in this too! It’s no wonder sex is the last thing on your mind!

5. You are very sensitive and moody

Moodiness is often labelled as PMS in women or symptoms of the menopause and seen as something we just have to put up with. Whilst we can’t always control nature, women who have balanced hormones tend to not have such extreme mood swings throughout their cycle. If you’ve cleaned up your diet and lead a healthy lifestyle, yet still find yourself swinging from high to low moods quite severely, then it may be time to check your hormones.

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There are many things we can do to keep our hormones happy. Here are my top tops:

1. Reduce sugar

Reduce sugar, processed foods full of hormone disrupting artificial additives ( eg sweeteners, preservatives, etc)

2. Drink smart

Reduce alcohol, tea and coffee, fizzy drinks and increase organic herbal tea, and water

3. Water, water everywhere!

Drink filtered water, at least 3 litres a day and add liquid chlorophyll at least twice a day

4. Do a body MOT

Do a thorough cleanse/ detox / Spring clean every 3 months to shift those excess  toxins (which your body kindly  stores in fat to protect you!!)  Like my 21 day B- Fit B-Fabulous plan.

5. Plant based proteins are your best friend

Reduce animal protein and increase plant protein and  vegetable intake . Add Pea protein plus to  water or a smoothie every morning (rammed with nutrients , essential hormone balancing, good fats, plant protein and greens and tastes delish!)

6. Chill out

Control your stress levels – if your consistently stressed, your stress hormone  levels (cortisol) will be too high and this will throw all your other hormones out of wack! Try relaxing in Epsom salt and lavender baths, going to bed earlier with a good book, doing a bit of the right exercise also helps.

7. Analyse

To see if your hormones are out of whack do this free quick Lifestyle Analysis questionnaire (takes 2 minutes) which will show any  weaknesses in your nutrition and systems. If your hormones are imbalanced it will show up as ‘glandular’ system being poor. Ive found Mastergland and Nutricalm (taken for 3 months) with an improved diet has been really beneficial for both my clients and I with hormonal problems

8. Book a FREE B-Fit session

Book  a FREE B-Fit session with me and we can have a look at a few ways you can naturally balance out your hormones by what you eat and doing a bit of the right exercise (as the wrong exercise can make hormone imbalances worse!) CALL 07748 298728 to book your FREE B-FIT SESSION.

HOW TO GET BACK ‘ON’ AFTER AN UNPLANNED ‘OFF’ DAY

shutterstock_159197900This weekend had been one of lots of plans of some self care for me. Meditation was on the cards, maybe a long bath, bit of exercise and then plans to do some batch cooking for the week ahead.

But you know how it is (especially if you are a parent!). Swimming lessons, piano lessons, 3 different parties (for three different people in three different places at similar times), unexpected long phone conversations with old friends, visits from family and before you know it the weekend is almost over and everything I had planned went out of the window.

I know I didn’t eat enough and time ran away with me and I definitely didn’t drink enough water. It was definitely an unplanned off day!

We all get these days. Life gets in the way sometimes. It happens. But what you must not do is let it define the whole weekend and use it as an excuse to eat junk, think “sod it” and go off course.

The key to these unplanned off days is to just accept them and know in your own mind that they happen. Try and jump back into it as soon as you can.

Try not to dwell on your off days and the mistakes. Instead focus on the good and the positives as much as possible. Positive reinforcement of your successes is a behaviour development that will become habit the more you practice it. The more you practice it, the more confidence you will instil in yourself.

Identifying mistakes, challenges and off days and then quickly moving on is a skill you must adopt in order for health and happiness. We are human, we are not perfect. So don’t dwell on the mistakes, don’t shout about them on Facebook, and don’t talk to yourself in a negative way.

Instead what you need to do is really focus on the positive. Take a minute before you head to bed and write down all your successes and achievements to date. Focus on how far you have come, what you have done to date and all the things you are proud of. If you don’t shout about your achievements, who will?

My exercise of the week videos that I send with the B-Fit newsletter each week are a good idea to do before bed on these type of days, because you feel like you’ve actually done something and the day has not gone to waste. You can even combine a few videos for a longer workout. But again, it’s OK to just want to relax and not worry about it, picking up tomorrow.

It’s hard when these unplanned off days happen, and it’s even harder to get over them. So arm yourself with a strategy when these days happen, dust them off and pick it all up tomorrow.

If you’re looking to have more “on” than off days and need some specific help with nutrition, exercise and setting goals then get in touch. I offer a free informal and friendly consultation to discuss how to stay ‘on track’ with your goals. Text me to arrange a chat 07748 298728.

Gaynor x

ALKALINE ASPARAGUS AND TOMATO SOUP

This delicious soup is packed with nutrients and alkaline goodness, almost raw, totally tasty and so quick and easy (only takes 10 minutes – my kind of recipe!)

alkaline  aspargus soup pic sep 15

Ingredients

  • 10 green asparagus spears
  • 5 tomatoes
  • 2 ripe avocados
  • 1 bunch of fresh parsley
  • 1/4 cup of dried onions
  • 3 garlic cloves
  • 1 red or green pepper
  • Himalayan salt & black pepper
  • Optional: fresh hers (like thyme, rosemary etc)
  • 2 organic lemons, cut into thin slices

Method

1. Finely puree all ingredients, apart from the lemon slices for garnishing, in a mixer and then gentle heat in a large pot

2. Garnish the soup with the lemon slices. Serve immediately and enjoy!

This recipe is beneficial for the immune system, acne, digestion, candida, colds and flu.

 

NIKKI IS BEACH BODY READY!

A leaflet changed Nikki’s life for the better! Read on…

“The reason I went to B-Fit was that I wanted to feel better in myself.

I was feeling tired and sluggish and wanted to get fitter and trimmer especially around my middle! 

A B-Fit  leaflet came though my door at just the right time and I decided to give Gaynor a call to find out more.

Following an informal chat with Gaynor, I decided to try the B-Fit B-Fabulous 21 Day Weight Loss Plan.

Having just done the B-Fit  21 day plan I feel so much healthier and fitter and my shape has definitely changed for the better! Ive lost 10cm off my tummy!

The best thing about the course was becoming more knowledgeable about what sort of things to eat and it gave me the push I needed to start enjoying regular exercise. I now feel much better and happier in myself.”

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I’m sure you will agree that Nikki looks fantastic in her bikini! Well done Nikki!

If you want results like Nikki, drop me a text or give me a call and we will arrange a friendly chat about all B-Fit can do to make you feel your best. 07748 298728.

PALEO LASAGNE

Paleo Lasagne

Screen Shot 2015-09-16 at 20.38.48Serves: 4

Time: 40 mins

Ingredients

  • 500g  organic beef or turkey mince
  • 2 red onions
  • 4 cloves garlic
  • 500ml organic, no added sugar, tomato and basil sauce (I like Waitrose organic tomato passata)
  • 3 roasted red peppers
  • 1 tbsp coconut oil / butter
  • Fresh basil
  • 1 small butternut squash

Method

1)            Pre-heat the oven to 220ºC. In a frying pan  brown the mince and add the onions and garlic.

2)            Peel the squash and cut in to thick slices (like sheets of lasagne). In a blender, puree the tomato sauce, red peppers,  oil and basil.

3)            Using a baking dish, put enough sauce to lightly cover the bottom. Next add the squash, trying not to overlap the pieces and then spoon on the  mince mixture, followed by the sauce. Repeat until all your ingredients are used up. Reserve enough sauce to cover the top of the lasagne.

4)            Bake for 45 minutes. Leave to stand for 15mins as this will solidify the lasagne. Serve with a green salad

 

 

WHICH MENTALITY SHOULD YOU ADOPT TO LOSE WEIGHT?

Often when I have new clients start with me we will talk about things they have done in the past to lose body fat and change their lifestyle. One word always comes up and it’s a word I don;t use at all!

What is that word? It is DIET.

People who train with me are NOT on a diet. They are changing their lifestyle. So I often talk about the right mentality to adopt. It’s time to say goodbye to the diet mentality and hello to the lifestyle mentality.

Here’s the reason why:

THE DIET MENTALITY

  • will not make you happy
  • will not give you energy
  • will not make you feel empowered
  • will not last
  • will not make you lose weight long term

THE LIFESTYLE MENTALITY

  • focuses on making lasting changes, for life
  • doesn’t have an end date
  • makes you empowered
  • put you in control
  • helps you lose weight and keep it off

THE DIET MENTALITY IS ABOUT NUMBERS

Success when you’re in a diet mentality depends on numbers and how well you stick to them. It is also very short term.

  • number of calories you eat
  • number of calories you burn
  • number of points in food
  • number of grams of fat
  • number of grams of carbs
  • the number on the scales

I don’t know about you, but I can’t live life like that, by numbers!

THE LIFESTYLE MENTALITY IS ABOUT YOU

Success with a lifestyle mentality focuses on you and the way you feel about yourself and the choices you make each day.

  • you can make small changes
  • you can make large changes with consistency
  • you can change your life and that of those around you
  • you can look and feel fantastic, for the long term
  • you can learn to love moving your body
  • you can learn to love eating and enjoying the right foods for life

DIET Vs LIFESTYLE MENTALITY

A summary:

The diet mentality focuses on a certain weight as the measure of success. This is why you feel like a failure and get upset when the numbers don’t quite work one day. Going a diet involves an external and time limited change. Once you reach your goal, then what? This is why so many people have failed in the past. We know that fad diets mess up your metabolism and as soon as you reach the elusive number you set out to achieve, many people start to eat the way they did before, or drop the exercise and the weight piles back on.

The lifestyle approach assumes that being overweight is usually the result of other problems, not the cause. Tackling these issues is the best way to sort the problems and the weight issue. Lifestyle mentality focuses on making small changes each day that become permanent lifestyle habits.

Making a lifestyle change involves an internal and permanent change in your relationship with food, eating, exercise, your body, mind and ultimately…yourself.

Once you recognise that the real problem isn’t what you eat, or even how much you eat, but how and why you eat, then you can make lifestyle changes that last Long Term

So many people eat mindlessly, impulsively or emotionally using food to block out other issues and feelings. People use unhealthy food as a reward or to feel better and THIS is the cycle that needs to change.

Learning to take good care of yourself emotionally, physically, and mentally is key – so that you don’t want to use food to solve ‘problems’ it really can’t.

Remember it is a lifelong enjoyable learning process that is constantly changing as your needs, circumstances and life change.

That’s what I love about this job. Once upon a time I was in the same situation but with a little self-development I looked deeper and tackled the triggers, making small changes which led to big results. It’s now second nature to me and it’s fantastic to pass on this learning and self-discovery to my clients who have made some incredible lifestyle changes… for good!

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If you would like to learn how you too can help yourself, look after yourself and make those lifestyle changes that last, I’ve got two free spots this week. We’ll sit down over a cup of herbal tea and talk about some really simple and easy things you can start doing immediately to make those changes.

Drop me a text and we will arrange that chat. No more fad diets for you! Just simple and easy techniques to help you change for good. 07748 298728.

 

IT WAS HUGE

…especially if you are scared, have never tackled anything like this before.

What am I talking about? The moment my 10 year old daughter conquered her fears on a recent holiday (and how we all have fears, even in adulthood that we can overcome).

I have just been going through our holiday photos from the summer and regardless of my very awful green goggles (I wear contact lenses and there was no way I was losing them at the impact of hitting the water!) this photo makes me smile so much.

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It was from our holiday in Lanzarote. We were at a water park and my daughter really wanted to ride the huge slide, but her initial excitement soon turned to fear when she saw the size of it. Especially because she’s quite small for her age so that slide must have seemed like a mountain to her!

We had a couple of false starts at the top, where the fear seemed to take over. So we calmly waited to one side, letting her see others take the same journey and then, after some calming and encouraging words I offered got go down with her. She liked that. I would be a helping hand and to make sure she felt safe, encouraged and supported the whole way.

She really wanted to do it, but her FEAR was getting in the way. We’ve all been there.

Then, when she was ready it was time to take our spot at the top, wait for the green light and GO!

It was a bit of a crazy ride, with some hair raising moments at times, but she did it! She got to the end and she conquered her fear, with my help.

And it got me thinking. How this lesson in conquering fear from a 10 year old, is no different to many of the wonderful ladies I train and coach and help overcome their fear too.

If you choose to let it, fear can run your life, run your decisions, stop you doing what you want and need to do. It’s OK to feel a bit of fear, it’s what us humans ned to feel to survive and protect ourselves. But learning how to use that fear to your advantage is the key.

Is fear running your life? Ask yourself that question honestly. Are you afraid?

Common things people fear:

  • fear of failure
  • fear of success (honestly, this is real!)
  • fear of change
  • fear of the unknown
  • fear of what people might think or say
  • fear of being out of your comfort zone
  • fear of it being too difficult
  • fear of judgement

And many of the above apply to everyday people looking to lose weight, change their body shape, gain some confidence and self esteem, feel at their very best, change lifestyle and habits.

But, you choose how you react to fear. You can either let it rule you, or work with it, take the plunge, hold on and enjoy the ride!

Much like my daughter did at the waterpark.

I support all my clients, every step of the way on their journey, however long or short. This is how I get some incredible results and really change the lives of people for the better. I’m so grateful for the job I do and the changes I help ladies to make, that lead to a happier and healthier life.

Do you want me to help you face your fears and be with you every step of the way? Text me and we can arrange an informal chat in confidence and come up with a strategy to take the plunge, enjoy that ride and feel the exhilaration at the end when you achieve what you set out to do.

Text me on 07748 298728 or email gaynor@b-fit.uk.com

Gaynor x

SQUASH AND BARLEY SALAD

It’s not quite winter yet so it’s still salad season in the Stobie household. What better way to move into Autumn than with delicious seasonal squash and barley salad. Add your favourite fish or lean chicken/turkey for protein or just make in bulk and save the leftovers for lunch.

recipe-image-legacy-id--279468_11Ingredients

  • 1 butternut squash, peeled and cut into long pieces
  • 1 tbsp avocado oil
  • 250g pearl barley
  • 300g Tenderstem broccoli, cut into medium-size pieces
  • 100g SunBlush tomatoes, sliced
  • 1 small red onion, diced
  • 2 tbsp pumpkin seeds
  • 1 tbsp small capers, rinsed
  • 15 black olives, pitted
  • 20g pack basil, chopped

For the dressing

  • 5 tbsp balsamic vinegar
  • 6 tbsp extra-virgin olive oil
  • 1 tbsp Dijon mustard
  • 1 garlic clove, finely chopped

Method

  1. Heat oven to 200C/fan 180C/gas 6. Place the squash on a baking tray and toss with avocado oil. Roast for 20 mins. Meanwhile, boil the barley for about 25 mins in salted water until tender, but al dente. While this is happening, whisk the dressing ingredients in a small bowl, then season with salt and pepper. Drain the barley, then tip it into a bowl and pour over the dressing. Mix well and let it cool.
  2. Boil the broccoli in salted water until just tender, then drain and rinse in cold water. Drain and pat dry. Add the broccoli and remaining ingredients to the barley and mix well. This will keep for 3 days in the fridge and is delicious warm or cold.

WHICH DOOR WOULD YOU CHOOSE?

I came across this video this week and it has really got me thinking.

If I were to present you with a double doorway right now, with one saying ‘Average’ and one saying ‘Beautiful’, which doorway would you walk through?

Answer that question in your head now.

Now watch this video.

So which door would you choose now?

This week it is all back to school stress and the start of a new autumn term. It’s also the chance for many people to make a fresh start and set new goals in time for Christmas. It is never too late to feel like you can walk through the beautiful door. There’s no time like the present and there’s no better time than the new term this September.

I’ve got one free session this week available to anyone who would like a little helping hand on how to make a start on a healthy, happy new you this September.

Want to book in for an informal, confidential chat with me? Just drop me a text on 07748 298728

Gaynor x