Delicious fish pies

Fish pies are always a winner! Full of protein, nutrients and of course they are delicious and filling!

This recipe was recommended by one of my lovely B-Fit clients, Amanda Bowman. I hope you enjoy it!

amanda-bowmans-fish-pies-photo--jan-16

INGREDIENTS

  • One tin of coconut milk (400 ml)
  • 1 tbsp garlic-infused olive oil
  • Juice and zest of 1 lemon
  • 2 bay leaves
  • 2 cod fillets (150g each)
  • Undyed smoked haddock (300g)
  • A splash of white wine (optional!)
  • Sea salt and freshly ground pepper
  • 1 large celeriac, peeled and chopped into chunks
  • 2 sprigs of fresh thyme
  • 1 1/2 tbsp unflavoured coconut butter
  • 150g raw king prawns
  • 3 Spring onions (green parts only, thinly sliced)
  • A small handful of fresh chives, chopped
  • 1 tbsp chopped  fresh parsley to serve

INSTRUCTIONS

  1. Put the coconut milk, garlic oil, lemon juice and zest and bay leaves into a large deep pan.
  2. Add the cod and haddock and bring to a gentle simmer. Poach the fish for around 10 minutes until the flesh flakes easily.
  3. Remove the fillets and set aside.
  4. Add the wine (if using) to the poaching liquid, season to taste with salt and pepper and leave to simmer over a low heat while you make the celeriac mash.
  5. Preheat the oven to 200 Degrees C/180 Degrees C Fan / Gas mark 6.
  6. Put the celeriac into a pan of boiling water and boil with the thyme leaves until tender.
  7. Drain and mash with the coconut butter, and season with salt and pepper.
  8. Flake the fish and divide between four individual ovenproof dishes (or you can use one big dish).
  9. Add the prawns, spring onions and chives to each pot and pour over one quarter of the poaching liquid – it should hvae thickened slightly by now.
  10. Top with celeriac mash and bake for 40 to 50 minutes, or until the pies are golden on top.
  11. Scatter with chopped fresh parsley and serve.

 

 

 

 

 

Group PT was ‘hard work but great fun’ for Dr Judith Welch!

B-Fit client Dr Judith Welch had recently retired when she came to me looking to become more healthy, fit and fabulous. Dr Welch has really benefitted not only from the exercise programme, but from changing the way she eats!
Dr Judith welch picture
Read what Dr Welch says about her B-Fit journey:
“In my late fifties, recently retired, overweight and relatively unfit, I never thought Group PT could be for me! Well, it was certainly hard work, but great fun too, and I looked forward to each session and felt a real sense of achievement when I had finished.
 
Gaynor is a true professional, and such a motivator! The nutritional advice has transformed the way I eat, and I now have much more energy and am sleeping better than I have done for years!
 
 
The group exercises have made a real difference to my shape and my fitness, and I have really appreciated the individual advice and encouragement that was given.
 
 
Thanks, Gaynor for helping me back to a much healthier lifestyle – I would have no hesitation in recommending you!”
If you to know more about my B-Fit programmes, call or text me on 07748 298728 or email gaynor@b-fit.uk.com for a FREE confidential chat, or to arrange a FREE one-to-one confidential B-Fit session with me.

Your health questions answered!

One of the big  things I  focus on when helping my clients to achieve their goals  is how and what to eat! Whether their goal is fat-loss, toning up, feeling great in a bikini, training for an event such as a 10K or generally feeling fit and fabulous – it  mostly (approximately 70-80%) comes down to what we eat,  stress and hormones!

When it comes to knowing what we should and shouldn’t be eating it can be very confusing unless you are trained in nutrition. There is so much confusing information out there, it can be overwhelming.

So, here are the answers to some of the more common questions I am asked about healthy eating!

Should I avoid saturated fats?

coconut-oil-percent-pure

Absolutely not! The right saturated fats are good for you! The key is in the word ‘right’. Our bodies need fats to work properly so cutting them out of your diet can be harmful. The fats you need to avoid are the processed vegetable and hydrogenated fats.

Are whole grains good for me?

250px-Anadama_bread_(1)

No, they are not. You may be surprised to learn that wheat – whole or otherwise – isn’t very good for you at all. Foods containing wheat will cause your blood sugar levels to spike, which results in an increase in fat storage and can cause food cravings. Not good for the healthy eater!

Wheat also contains gluten that causes a whole host of problems, from bloating and stomach aches to more serious conditions such as damage to the intestinal walls and thyroid problems. Gluten also stops you from losing weight properly, and causes your body to put on weight around your tummy and bottom!

Are eggs bad for me?

Egg_colours

No! Eggs are super. In fact they are a super food! Contrary to popular belief, eating lots of eggs will not raise your cholesterol levels. They are nutritious, loaded with vitamins, minerals, high quality proteins, good fats and various other lesser-known nutrients.

One large egg contains:

  • Vitamin B12: 9% of the RDA.
  • Vitamin B2: 15% of the RDA.
  • Vitamin A:  6% of the RDA.
  • Vitamin B5: 7% of the RDA.
  • Selenium: 22% of the RDA.
  • Plus small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more.

Remember to always opt for free range and organic!

The truth is, making healthy eating a way of life is absolutely key to your long-term success. If you feel you are in need of the right advice then why not book in for a FREE B-Fit session, or just give me a call for a confidential chat on 07748298728. 

Want to know what we do in a FREE B-FIT session then click here.

I have 2 FREE B-FIT SESSIONS available this week, so BOOK NOW!

 

Banana Pecan and Chocolate Chia Cake

This cake is literally a slice of Heaven. It’s hard to believe that something tasting so good is actually healthy as well, but it’s true! I hope you enjoy it!

I would like to thank Emma Whitnall for this lovely recipe.

recipe image

INGREDIENTS

  • 40g chia seeds (soaked for 5mins in 200ml water)
  • 1 large browning banana
  • 1 tbsp Agave Nectar
  • 60 mls Rude Health Rice or Almond milk (have on standby as may not need it)
  • 120g  Rice flour
  • 150g  Ground Almonds
  • 120g  CrazyJacks (or other organic) desiccated coconut
  • 50g  broken pieces of pecans
  • 1 tsp pure Stevia
  • 1 tsp Baking soda
  • 1/3 block of Green & Blacks dark cooking chocolate chopped into small chunks

METHOD:

1. Pre-heat the oven to180C (or 160C if fan oven)

2. Line a 20cm round cake tin with baking paper (only needs to be 2 inches up the sides)

3.Combine all dry ingredients (including chocolate chunks) in a mixing bowl and set aside

4. Mash banana into a liquidy paste – add agave and chia seeds, mix thoroughly.

5. Make a well in the dry mix and add the banana chia mix-fold in until all combined. At this point you may need to add the almond or rice milk if the banana mix was not liquid enough (all depends on size of banana). The mixture should be moist, but not so wet that it separates (you should be able to transfer the mix into the cake tin in one large round ball.

6. Using a spatula, spread the mix evenly over the baking paper (it will be 1-1.5 inches thick and doesn’t need to be perfectly round. Once you are happy the mix is even, bake for 25mins. Once ready, the top should be a nice golden brown and have a little spring when pressed.

7. Allow to cool and then serve – I had this the other day with plain yogurt and berries – delish!

 

5 ‘healthy’ myths busted!

Many clients say to me when they first start at B-Fit: “I just don’t understand why I struggle with my weight, when I eat quite healthily and I exercise!”

But often what people think is healthy or good for them can be bad for them, and even have a detrimental effect on their health.

Here are five of the main culprits that you may think are healthy, but could actually be doing you harm!

  1. Fat free foods will make you fatter!

1 fats

You may think that eating low-fat or fat-free foods is healthy, but you could be doing more harm than good.

Low fat, low-calorie and fat-free products are usually very processed, and are full of synthetic additives that only serve to enhance the flavour and compensate for the fat having been removed, and also to extend the product’s shelf life. They have no nutritional value whatsoever.

Furthermore, these excessive additives and toxins will be stored in fat cells as the body’s way of protecting us against the toxins. So in the long run, fat-free foods will make us fatter!

  1. You don’t need to cover up from the sun all the time!

2 sunshine

Okay, we all know the dangers of repeated or prolonged sun exposure. Skin cancer is a very real threat, and premature ageing is easily avoided by covering up. You wouldn’t spend a day on the beach without your Factor 50 sunscreen, sun hat, sunglasses and parasol!

But did you know that your body actually needs sunshine to produce vitamin D? Without it, you can develop depression, joint pains, fatigue and gastrointestinal problems. All it takes is 10 minutes of exposure to sunlight.

So allow yourself and your children 10 minutes of sunshine a day without sun cream, it will do you the world of good!

  1. Salt in the diet is a good thing!

3 Salt

Salt has always been given bad press. Too much salt will give you heart disease and send your blood pressure through the roof.

However, this is not always the case. The truth is we need salt! When you cut salt out, you’re actually cutting out something rich in minerals and electrolytes that help support optimal health. According to many health experts, adding a sprinkle of high-quality sea salts such as Himalayan or Celtic sea salt to your food will help give your mineral intake a gentle boost.

  1. Doing cardio exercise alone won’t shift the pounds!

4 cardio

The best way to lose weight and burn fat is to combing cardio exercise like running, with resistance training. Doing cardio exercise alone will burn fat, but you will also burn valuable muscle tissue, which will reduce your metabolic rate.

So add in some resistance training to your exercise routine for lasting changes. You won’t look like a body builder, just slim, streamlined and perfectly toned!

For optimum benefits you need to be active most days, with at least 2-3 resistance/metabolic conditioning training sessions a week. This will give you a perfectly balanced fitness regime!

  1. Having a lie in is better than hitting the gym!

5 sleep

Honestly, this is true! Sleep is crucial for your physical and emotional health. It helps your brain function better, reduces your risk of chronic disease and boosts your immune system.  A lack of sleep can cause increased levels of cortisol – a stress hormone that will make you  store fat if its too high!

Just to be clear, I’m not saying skip exercise  However, if the only time you can fit in a session is early in the morning, then you will need to adjust your bedtime schedule, get to bed earlier and  make sure you’re getting enough sleep so you don’t elevate your cortisol levels.

At the end of the day, it is easy to get caught up with what you feel you ‘should’ be doing, and what others may push or mislead you to do. But in the end it comes down to doing the things that make you feel amazing, deep down to your core.

These things are individual, and can be anything from walking to work, enjoying a green smoothie, helping others, reaching new personal bests with your fitness, or cooking delicious, healthy meals for yourself and your family. Those are the health habits that give you long-lasting radiant health and help you find true happiness.

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

 

 

 

Jo drops two dress sizes and 14 cm off her tummy!

Jo Austin recently finished her B-Fit Platinum Personal Training and Nutrition Package, and now she feels totally fit and fabulous!

jo-before-after

Here is what she has to say about her B-Fit journey!

I have been training with Gaynor for four months. For me it was a huge step!

I was overweight, unhealthy, lacking in confidence and recovering from anxiety issues. But now I have dropped two dress sizes and lost 14 cm off my tummy!

I am one and half stone lighter, more toned, eating healthy and nutritious food and enjoying exercising.

One of the best things for me is that I now feel strong- it’s such an empowering feeling.

I go out more, my confidence has returned, and my outlook on life has changed. I have learned so much from Gaynor- it’s one of the best decisions I have ever made.

If you to know more about my B-Fit programmes, call or text me on 07748 298728 or email gaynor@b-fit.uk.com for a FREE confidential chat, or to arrange a FREE one-to-one confidential B-Fit session with me.

Kale chips

Kale chips are the perfect snack! Super nutritious, easy to make and extremely versatile! You can really experiment with different flavours, for example cooking with coconut oil and 100% cocao powder or cinnamon makes them sweet whilst adding himalayan sea salt, chilli and black pepper gives them a savoury kick. 

kale-chips-400x400-kalynskitchen

INGREDIENTS

  • 1 bunch of kale
  • 1 teaspoon avocado oil (if cooking savoury chips)
  • 1 teaspoon coconut oil (if cooking sweet chips)
  • 1 teaspoon himalayan pink salt

INSTRUCTIONS

1) Take a baking tray and line with grease proof paper. Preheat the oven to 175 degrees.

2) Wash the kale thoroughly and dry with paper towels or a salad spinner.

3) Remove the stalk from the kale and chop leaves into bite size ‘crisp’ pieces.

4) Place the kale pieces on a baking tray and sprinkle the oil and salt over the kale.

5) Place in the oven for 15 minutes until the edges of the kale chips are brown but not burnt.

 

Your Resolution Rescue Plan!

It is the beginning of February. Remember your New Year resolutions from January? Chances are your plans melted away as January plodded on, and they are now a distant memory.

20160126_125248_resized

 

But don’t worry, I can help you get back on track! Here’s how…

1. Think about what you promised

First of all, remember that you made a promise to yourself, and that you haven’t forgotten about it. Well done! Give yourself a pat on the back!

2. Be realistic with your time

time is running out

If you have slipped on your resolutions, it may be because you set your sights too high. So think about what went wrong.

Was it a lack of time? Sure, being fit and fabulous takes some investment of time but it doesn’t have to take years! Even 10 minutes of exercise will make you feel better, and healthy cooking doesn’t mean slaving away in the kitchen!

In fact my B-fit recipes are  designed for busy women who don’t want to spend hours preparing food!

So be easier on yourself and set yourself realistic goals.

3. Being focused will help your motivation!

focus

The more focused you are, the easier it is to achieve your goals. So set very specific goals, and get busy working towards them every single day. And record your progress, it will help keep you on track!

And be specific! Ask yourself the following questions:

  • How much fitter to I want to be?
  • What do I want to be able to do?
  • How much can I do now?
  • When do I want to be able to achieve this by?

4. Be kind to yourself

36151-Be-Kind-To-Yourself

Seriously, don’t beat yourself up! You wouldn’t be so mean to your friends or loved ones, so why do it to yourself? Remember to focus on what you CAN achieve instead of what you cannot.

5. Live in the present for a better future

tumblr_mvtfykkR8e1scqyuco1_1280

When it comes to your New Year resolutions, the past is irrelevant. What matters is the here and now, and more importantly what you do next.  You need that next action to take you one tiny bit closer to your goal, so let go of the past and get your best foot forward!

6. Repeat after me: “I can do this!”

Now say it 10 times and imagine how you will feel when you have achieved your goals.

Will you feel proud? Happy? Confident? Fantastic? Fit? Slim? Younger? Sexy? All of the above? Give it a go and see!

The point is, even though it is February, is not too late to pick up on your resolutions.

Take action now! And if you need help just call or text me on 07748 298728 or email gaynor@b-fit.uk.com for a FREE confidential chat, or to arrange a FREE one-to-one confidential B-Fit session with me.