Warming Turmeric & Lentil Anti-Inflammatory Soup

This warming winter soup is totally delicious, packed with goodness to fight off those winter blues and is super-filling.  Plus it’s really quick and easy to make!  It contains one of my favourite super nutrients, turmeric!  Turmeric is scientifically proven to fight fatigue, heart and cardiovascular conditions, various cancers, inflammation, immune system issues and more. Try it – I guarantee you’ll love it!

turmeric soup

INGREDIENTS

  • 200g pumpkin, or butternut squash, roughly chopped
  • 4 carrots, roughly chopped
  • 1 sweet potato, roughly chopped
  • 4 tomatoes, roughly chopped
  • 3 cloves garlic
  • 1tsp mustard seeds
  • 1 red onion
  • 300ml vegetable stock
  • 200ml coconut cream
  • 1 handful of fresh coriander – roughly chopped
  • 1 inch fresh turmeric root (peeled)
  • 1 inch fresh ginger root (peeled)
  • 1/2 red pepper
  • 1 cup of lentils
  • coconut oil

Optional Topping

  • 1/2 cup cashews
  • 2 tbsp Pumpkin Seeds
  • Thinly sliced red chilli

INSTRUCTIONS

  1. Roughly chop  the red onion, garlic, ginger and turmeric.
  2. Gently heat a little coconut oil in a pan and add the onion. Once it’s cooking a little, add the turmeric, ginger, mustard seeds and garlic – being careful not to burn the garlic.
  3. Add the carrot, pumpkin/ butternut squash, sweet potato, red pepper and tomatoes, and give it a good stir to coat the veggies in the oil and flavours
  4. Add the stock and then add the lentils. If you’re using dried lentils, you will need to add an extra 50ml of stock to allow for an additional 10 mins cooking time, but if you’re using tinned lentils (please buy organic), add them now and move onto the next step.
  5. Turn the heat down to simmer and let all of the veggies soften and the lentils cook.
  6. Once everything has softened, add the coconut cream and chopped cilantro (coriander) and then transfer to a blender and blend until smooth
  7. To make the optional topping simply roughly smash up the cashews on a chopping board under a knife and cook with the pumpkin seeds in a little coconut oil with the thinly sliced chilli until it’s warmed through and a little browned.
  8. Serve with chopped coriander and a dollop of coconut cream.

 

Top 10 health and wellness trends for 2016

In between seeing my clients and looking after my family, I spend a lot of time reading, researching and keeping up with the latest ‘trends’ and predictions in the health and wellness industry. There is always new research being produced, better ways of doing things and improvements we can make to help us stay feeling healthy, vibrant, fit and fabulous! We live in an ever-changing world. Just think, we used to think the world was flat and that smoking was good for us! So here’s the Top 10 Health & Wellness Trends for 2016 from some of the top experts in the health and wellness industry.

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  1. Escape from it all, digitally speaking

More people are opting to switch off and tune out, not only in real life but their digital lives as well. From escaping to the Swiss Alps (sans reception) or simply locking your mobile phone/iPad/Laptop away in a drawer for a day – sometimes it does you the world of good to disconnect for a while and shut out the digital clutter!

  1. Be a Smooth(ie) Operator!

This is the official Year of the Smoothie, and in terms of ingredients anything goes! Just pop your ingredients in the blender and off you go. Remember to keep it mostly green and alkaline and you should be set for a year of glowing health. Get started with this delicious anti-inflamatory smoothie for starters.

  1. Float tanks and sensory deprivation give the ultimate relaxation

There’s switching off, then there’s Switching Off. And when you are suspended in warm Epsom Salt water with nothing but your thoughts for company, no light or sound, then you will seriously unwind! Float tanks have been around for a while, but they are set to be huge this year – so lie back, and relax!

  1. Healthy fast food? You bet!

Forget burgers and fries, more fast food restaurants are going organic, with healthy ranges cropping up and becoming more mainstream – making it super easy for you to grab those healthy snacks on the move!

  1. Create your home wellness sanctuary

With an abundance of quality yoga and meditation classes online, many people are opting to create their own ‘Wellness Sanctuary’ in their own homes. From apps, online programmes to free-access videos on YouTube, there is something for everyone. And they are gaining popularity around the world! 

  1. Wellness not weight loss

All my B-Fit Clients know that I don’t count calories, I count nutritional value. And it seems as though my philosophy is catching on, because in 2016 this trend is going to be BIG. The focus is less on weight loss, and more on a holistic approach to healthy living – or, in other words making the right changes to become healthy, fit and fabulous!

  1. Ditch the dairy, get set for more gourmet plant-based milks

Yes, you read right. Dairy is out, plant-based milk is in! These are set to become more mainstream – you will see them on offer more in cafes and restaurants. And be prepared for more gourmet flavours, set to tickle the taste buds of the most discerning health food fan!

  1. Herbal tonics and elixirs will replace pills

Get set to go herbal! Ayurveda, herbalism, and naturopathy will start to influence flavours of ice teas and smoothies, and herbal tonics will be the toast of the town! Their health-giving benefits will soon replace pills, and will be super tasty as well.

  1. Trust your gut feeling!

Food and drink that focus on gut health will be a big trend this year. After all, a healthy gut means a happier you! There is so much research coming out that highlights how good gut health can prevent chronic disease, food intolerances and even impact on our mental health!

10. Forget vitamin pills, it’s all about vitamin drinks!

Vitamin drinks in the form of smoothies superfood powders, cold-pressed juices and the rest will be stealing the limelight, knocking those unhealthy fizzy drinks off the shelves! My favourite vitamin drink is Pea Protein Plus  which I add into my Nutri Bullet juice every morning!

For a FREE confidential chat, arrange a one to one confidential B-Fit talk with me.

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

 

Ruth lost 3 stone and is glowing!

Ruth Dark came to me wanting to lose weight and get fit. At the start I asked Ruth what her best hopes were, and she said “To fit into my size 12 leather jeans again!” And so her journey began…

Ruth started on my 7 Step Plan where she cleared her cupboards, got hold of the right ingredients and got to grips with all the right recipes. Immediately the pounds started to drop off!

She then completed my B-Fit B-Fabulous 21 Day Weight Loss Plan, which produced dramatic results! “After the detox I was so thrilled that I had lost over a stone and a half, and a total of 49.5 cm!” says Ruth. “Plus my muscle tone had dramatically increased!

By April 2015, Ruth had lost a whopping 3 stone!

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My best hopes for my B-Fit course with Gaynor was to feel like me again,” says Ruth. “I wanted to have energy, to be able to run again, to lose weight, feel toned and to fit into the size 12 leather jeans!

So here I am, 3 stone in weight lighter, full of energy, feeling like me (actually better than that, a new me!) and yes I feel great in those leather jeans, and have got my confidence back!

Watch Ruth talk about her journey in the video below:

So how does Ruth maintain her amazing weight loss?

I eat so well now!” she says. “No dieting, just great food. I do regular, high intensity exercises, weight sessions at least three times a week, I’m back running and I will be able to do a 10K. And, importantly, I am getting good sleep and relaxation time!

For a FREE confidential chat, arrange a one to one confidential B-Fit talk with me.

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

 

6 Simple Tips to Lose Weight

If I were to tell you that losing weight isn’t about restricting yourself and eating less, would you believe me? It’s really true! Many B-Fit clients find that they end up eating much more on my plans, and they’re shocked to find that they still lose weight… and lots of it! Better still, they’re sleeping better, they have more energy and they feel happier!

Some people do tend to overindulge, and indulge in the WRONG type of food. Often they struggle when it comes to changing their diets and cutting out the rubbish.

Struggling with portion sizes, unconscious eating, emotional eating and eating too quickly are all common problems that result in you overeating.

But don’t worry! Here are 6 simple tips that will help you break these bad habits and form new ones when it comes to controlling your appetite.

1. Savour every mouthful!

1 mindful eating

When you eat, try to really focus on what you’re putting into your mouth. Ideally, eat with no distractions like the TV or mobile phone, and instead relax and enjoy your meal or snack.

Concentrate on what you are eating, chew it thoroughly and you’re well on your way to achieving a state of ‘mindful eating’.

Want to know why this is so beneficial?

Mindful eating can:

  • Aid better digestion.
  • Help your body absorb nutrients better.
  • Cause less intestinal discomfort.
  • Will ensure that your brain recognises the feeling of fullness.

 2. Bigger bowls = bigger portions!

2-big bowls

In other words, use smaller crockery! The bigger the plate, the more you will consume. So, buy smaller plates bowls and cups!

It’s a simple trick, but it really works. In the American Journal of Preventive Medicine, 85 nutrition professionals were asked to serve themselves a bowl of ice cream using a variety of bowl sizes. Those who had larger bowls served themselves 31% more than those with the smaller bowls.

3. Dib Dib Dib, Be Prepared!

3 prepared

Have you ever opened a giant bag of crisps and started to eat straight from the packet, only to realise you’ve finished the lot without consciously realising?! It is easily done.

Eating straight from the bag can lead to some serious overeating. It is also harder to keep a track of your food if this is a habit you have. Even healthy organic nuts can lead to overeating and will derail you from your plan.

Pre-portioning your food into small containers or bowls so you know exactly how much you are eating will easily solve this problem!

4. Eliminate your triggers!

3-trigger foods

Everyone has trigger foods – snacks we turn to absentmindedly in moments of weakness. You struggle to resist them, but you can’t stop eating them once you have started, and you even find yourself dreaming about them!

Take these important steps towards trigger-food-freedom!

STEP 1: Acknowledge that you know what they are.

STEP 2: List all the places where temptation lives, and AVOID like the plague! This includes shopping when hungry, or buying them for the kids.

STEP 3: Eradicate them from your life! You really don’t need them.

5. Keep a food diary

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This is absolutely the BEST weight loss tool ever! I’ve spent years working with ladies who struggle to maintain their ideal weight, and this is one tip that just WORKS! You can either keep a paper diary or track online using a computer or your phone with sites such as www.myfitnesspal.com.

It will help you plan and will help you see all your food laid out, and will help you make conscious, healthy choices.

Try it! It works.

6. Give your insides a spring clean!

modern day toxins

 

It is absolutely vital to any weight loss program that we completely cleanse our body from the inside out FOUR TIMES A YEAR!

Our bodies are constantly bombarded with toxins, in a myriad of ways, including:

  • What we eat and drink – alcohol, pesticides on our vegetables, and synthetic additives (preservatives, sweeteners, emulsifiers, sugar).
  • Toiletries and cosmetics that contain nasty chemicals such as parabens, PEGs and sodium lauryl sulphate.
  • Household cleaning products, paints, plastics and flame retardant finishes on household furnishings.
  • Medications, and that’s not even including other people’s medications found in our water supply, along with fluoride and chlorine!
  • Environmental pollution.

Yes we have a liver and kidneys to help deal with these toxins, but we are not designed to deal with the excessive amount of chemicals that go into our bodies.

Did you know that a woman puts an average of 500 synthetic toxins into her body every day!

Over time our liver becomes sluggish and less efficient. And as our bodies are extremely clever, they store these excessive toxins in FAT CELLS, in a place furthest away from our heart… the tummy!

If we cleanse these toxins out of the body, we will LOSE FAT and increase our muscle tone!

This is why regular cleansing is crucial in any weight loss program, and is KEY FOR OPTIMUM HEALTH as these excessive toxins will effect our hormones, our metabolism, our energy levels, our immune system and our sleep.

I’ve created a fantastic program that will cleanse these unwanted toxins out of your body , teach you to enjoy the right nutritious foods for life, do a bit of the right exercise without spending hours in the gym, balance out your hormones, increase your energy levels AND GUARANTEES YOU DROP A DRESS SIZE OR 8-14 lb in 21 days.

Click here to find out more!

For a FREE confidential chat, or to arrange a FREE one to one B-Fit consultation and health assessment with me, just call or text me on 07748 298728 or email gaynor@b-fit.uk.com

 

 

Skinny Omelette Wraps

Ok hopefully we are fully on track! Sugar is off the menu along with processed foods, and real food is back in for 90% of your meals.

So here’s this weeks delicious  easy , quick and totally nutritious recipe to help you along the way!

This one is for breakfast (or any time really!).

skinny omlette wraps

Skinny Omelette Wraps

 (Adapted from BBC Good Food) Time: 20mins

Serves 1

INGREDIENTS

  • 2 large (preferably organic) eggs
  • A pinch of  pink himalyan sea salt
  • A few tablespoons of chopped chives
  • A dollop of pesto
  • Protein of choice (chicken, tuna, salmon or feta)
  • A handful of mixed salad greens

INSTRUCTIONS

  1. Use a fork to beat the eggs and salt in a small bowl.
  2. In a large frying pan, heat a tsp of coconut butter. Pour in the egg mixture and give it a good swirl so that they spread out thinly across the entire pan. Sprinkle the eggs with some of the chives and let them set.
  3. Run a spatula underneath the omelette and slide it out of the pan on to a clean surface.
  4. Spread the pesto across the surface of the omelette and then fill with your protein and salad greens.
  5. Starting with one end, roll the omelette away from you. Cut in half on a deep diagonal.
  6. RELAX  and enjoy !

 

Hearty Tuscan Bean Soup

This nutritious warming soup is perfect for these long, dark winter days.

It is filling, full of flavour and packed full of nutrients and contains a whopping 50% of your daily recommended fibre intake! Go on, give it a go!

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INGREDIENTS

  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 4 cloves garlic, chopped
  • 3 cups (680g) chopped tomatoes
  • 6 cups (900g) tinned cannelini beans
  • 5 cups (1.25L) water
  • 1/2 tsp (3g) Himalayan Salt
  • Freshly ground pepper, to taste
  • 1 cup (75g) spelt pasta shells, or other small pasta shape
  • 1/4 cup (9g) fresh basil leaves, coarsely chopped

INSTRUCTIONS

  1. Steam fry the onions, celery, and garlic until tender. Do this in a few spoons of water in a large pan.
  2. Once it is all tender, add the chopped tomatoes and warm over a medium to low heat, breaking up the tomatoes so that breaks down in nice small chunks. Cook this all together for about fifteen to twenty minutes.
  3. Add the cannelini beans, water, salt, pepper and cook over a medium-low heat for another twenty minutes.
  4. Add the spelt pasta and cook for another ten minutes until it is al dente.
  5. Once the soup has cooled a little bit, add the basil leaves.

 

 

10 Years Younger – Could This Be You?

Is your inner dialogue set on repeat? Do you tell yourself that this is the year you will lose a stone, get fit, tone up, drop a dress size and be more energetic… only to fall back into old, bad habits?

For many, it is all to common to make and break these resolutions year after year. But you can stop this cycle!

Are you ready to take action?

I am looking for one amazing lady to fill a space on my Gold 10 Years Younger Personal Training, Nutrition and Weight Loss package. If you tick any of these boxes, it could be you!

  • Over 40
  • Overweight
  • Sick of feeling rubbish
  • Fed up of faddy diets
  • Are ready to take action NOW!

Do you want to feel 10 years younger, fit and fabulous without faddy diets or spending hours bored in a gym?

If this sounds like you then email me at gaynor@b-fit.uk.com and say ‘It’s Me’, and add your telephone number. We will then talk and possibly book you in for a free session/informal chat with me.

This lady did it! And you can too.

chris

The thing is, my clients are all intelligent, successful women – successful in their jobs, careers and family. What they all have in common is that they need the right knowledge and support to get the results they want.

It’s very common for people on fitness regimes to throw in the towel just before they start to get results!

But what makes people feel good is already there, and I can help bring it out.

In 2015 one of my lovely clients, Chris Smith, found this out. Chris wasn’t happy with the way she looked or felt. Nothing was working, and she was unsure of what to do next. She just wanted to get her sparkle back and feel great for her son’s wedding!

Chris booked my Gold Personal Training, Nutrition and Weight Loss coaching package. She made a leap into the unknown and needed lots of hand-holding along the way.

And it was an absolute joy to watch Chris gradually blossom!

Little by little, Chris began to get her sparkle back! Not only physically, but emotionally as well. Chris grew stronger every day. And now, 11 months on, she is one strong and perfectly formed lady – in every way!

Watch the video for Chris’ story!

This is what Chris had to say about her B-Fit journey …

“Gaynor was quite simply my saviour! For most of the last 10 years I had been unhappy with my weight and body size and despite my attempts at diets and exercise, I had not been able to change anything. I was approaching 60, and my son’s wedding was in 6 month’s time when I received a flyer through the door and on recognising one of Gaynor’s happy customers on the flyer I phoned Gaynor to make an appointment. From Day 1 Gaynor impressed me with her drive, professionalism, knowledge and practical approach and I immediately felt as though she would be able to help me look amazing for my son’s wedding. Over the months, I always felt supported and encouraged and always felt in safe hands, and the results started to show. I lost a total of 60 cms (17 cms off my abdomen!) and went down 2 dress sizes and lost 1.5 stones. I could now fit into all my clothes and was able to go out and buy modern new clothes 2 sizes smaller! The delight of walking into a changing room and picking up a size 14 and knowing that I would fit into it was incredible. I had gone back to the person that I always felt that I was inside, and my confidence has returned. I feel fitter and more agile than I have done for many years and as a result, I feel years younger. I cannot thank you enough Gaynor.”

You too could blossom and benefit from the right knowledge and support. Forget years of broken resolutions, instead you can choose to gain self-confidence, energy and be fit and fabulous by the middle of 2016!

For more success stories like Chris’ click here.

If this sounds like you then take action NOW!

Email me at gaynor@b-fit.uk.com and just say ‘It’s me’ and add your telephone number! We will talk and possibly book you in for a free session/informal chat with me. Alternatively you can call me on 07748 298728.

Just think – no more feeling rubbish! Instead you can boost your self-confidence, energy, tone and sexiness! Get your sparkle back and feel fit and fabulous in 2016!