HARRIET’S HOMEMADE HUMMUS

I am obsessed with Hummus. Can’t get enough of the stuff so much so I’ll be caught eating it straight out of the food processor before it even lands on the table!

Great with salads, as a dip, slathered on toast – the uses are endless.

I hope you love this Hummus recipe from Harriet as much as I do. A great kitchen staple and so simple to knock up too!

INGREDIENTS

  • 1 x 400 grm can chickpeas (reserve liquid & a few chickpeas for decoration)
  • 2 tsp tahini
  • 2 garlic cloves crushed
  • ½ tsp crushed sea salt
  • 3 tbsp extra virgin olive oil
  • 2 tbsp freshly squeezed lemon juice
  • Sprinkle paprika to garnish – optional
  • Coriander or parsley to garnish – optional

INSTRUCTIONS

  • Rinse chickpeas in cold water
  • Put into the food processor
  • Add the tahini, garlic, salt, lemon juice, oil, 3½ tbsp reserved liquid
  • Puree the ingredients in the processor until smooth
  • Tip it into a serving dish
  • Drizzle with some extra virgin olive oil
  • Decorate with a few whole chickpeas
  • Sprinkle with paprika, finely chopped coriander/parsley

 

3 QUESTIONS TO ASK YOURSELF BEFORE 2017

The end of 2016 is just around the corner and what a year it has been!

If you’re like me you’ll probably be reflecting and mulling over how 2016 was for you. You’ve likely had some awesome moments, but also some trials and tribulations.

Reviewing your year doesn’t have to be overwhelming. There’s much wisdom and incite to be gained from it ‘if’ you know how.

These 3 questions by Marie Forleo (I follow her, she’s amazing. Be sure to Google her) do exactly that in a simple, powerful and quick way. You’ll look at what you achieved, what you learned, and what icky rubbish you need to let go of!

Promise me you’ll take at least 10 mins out to answer these questions before making any life changing resolutions? They’ll set you on the right path girl and clear the decks for a fresh sparkly new start in 2017. 

Now go grab your journal and pen and let’s get started …

Question 1 – What Did I Do, Create, Or Experience This Year That I’m Really Proud Of?

Slow down, smell the roses and really pay homage to all your achievements and accomplishments.  

The big things. The little things and every teeny-weeny thing in between.

Write that stuff down ok?!

The reason this Q is so important is because we often beat ourselves up for not being good enough, not achieving enough, not being quick enough …

Yadda yadda yadda 

What ends up happening is we start the new year feeling ‘meh’ instead of positive and full of gratitude.

Question 2 – What Mistakes Did I Make That Taught Me Something? What Lessons Did I Learn That I Can Leverage?

Look back over your year. What didn’t go well? What lessons did you learn? How can you grow from these? Use this as a positive force to propel you forwards. 

But remember …

Find the lesson without beating yourself up. It’s vital to recognise one’s own mistakes, and let go of what no longer serves us. A tough lesson, but nonetheless a very necessary one.

With enthusiasm, commitment, humble recognition and by putting in the hustle – positive changes can happen!

Believe me, armed with this information you’ll launch into 2016 like a true warrior and feel really empowered.

Question 3 – What Am I Willing To Let Go Of?

My oh my, this is a huge one.

I’m a massive advocate of detoxing all areas of my life whether it’s mental, emotional, spiritual or physical.

My attitude is if something doesn’t serve you or raise you up – get rid. For example …

What projects are you dragging around that need ditched?

What goals do you need to let go of?

What toxic people do you need to say goodbye to?

What guilts, resentments, hurts, and shames are you holding on to?

What icky stuff has been hang’in around for years that no longer serves you?

And …

Who might you be if you completely let go of these dis-empowering thoughts? Powerful Q huh?

For me, if it ain’t aligned with who you are now and where you want to go say adios. 

As Marie so funnily says this question is like having a massive colonic! LOL 

Let’s wrap today’s theme up with a great quote by Rumi …

“Be Like A Tree & Let The Dead Leaves Drop”

Have fun with this exercise, and let me know your answers. I promise this will really set you up for a powerful start to 2017.

Love Gaynor x

THE BEST HOT CHOCOLATE EVER

What woman doesn’t love snuggling up with a steamy hot mug of hot chocolate? None!

Your in for a treat as this recipe is good for you but does not compromise on taste one iota. It’s deliciously rich and super chocolatey.

The cacao gives an incredible boost of disease-fighting antioxidants, and the happy hormone serotonin, which is a natural mood booster and anti-depressant. The almond milk and almond butter give you lots of energising plant protein, healthy fats, and vitamin E for healthy hair, skin, and nails.

INGREDIENTS

  • 1 cup or 250 mls almond milk
  • 2 tbsp date syrup
  • 2 tsp raw cacao
  • 1 tsp almond butter

INSTRUCTIONS

  • Place all the ingredients into a milkpan
  • Heat gently
  • Keep stirring to stop it sticking
  • Before boiling point take off the heat
  • Pour into your favourite mug and enjoy

CHRISTMAS SURVIVAL KIT – 9 WELLNESS TIPS TO STAY ON TRACK

I’m off this week for the Christmas holidays. I love my job, but equally, I am super excited to have some much needed time out.

Of course, I’m going to let my hair down, but I also don’t want to come back feeling completely back to square one on my health and fitness.

The reality is that living a full and balanced life means you will be taking time out, going on holidays, travelling with work, staying over with friends and family. My attitude is moderation and being on point 90% of the time, rather than trying to be perfect all the time.

Many folks also go abroad this time of year. There’s no doubt about it but being away from your own environment makes it trickier to stay on track but it’s not impossible.

So here’s my 9 simple ways to stay healthy over the holidays whether at home or abroad …

  1. Plan ahead

Do a bit of research on your hotel, it’s location, what cafés, restaurants, and shops are around, and what you’ll need to buy from them. It seems a faff but it really does save time when you get there. And that means more time having fun.

  1. Squeeze in a quickie

Ideally get a hotel with a gym. If you can’t then do some bodyweight routines, go for a swim or run. Just try and get some speedy workouts in.

  1. Find your local supermarket

Stock up with healthy snacks such as nuts, peanut butter etc

  1. Eating out

Don’t be afraid to ask for your meal the way you want it. You are paying for it.

  1. Keep hydrated with water

Add lemon when you can and hydrate your tush off.

  1. Cat nap

Power nap as often as you want. Your on holidays so indulge.

  1. Be outdoors

Get plenty of fresh air and mind boosting, energising vitamin D in.

  1. Prep food

If you are able to prep your food in advance even better. But don’t panic if you can’t. If you can use tupperware, ziplock bags, a shaker bottle and a cooler bag for easy portability and convenience.

  1. Take a daily greens drink

Easiest way? take your Pea Protein with you. I will be. It’s portable and all you need is water. Can’t get any simpler than that?!

These are just some ways to help you stay on track.

Now it’s your turn. How do you limit the holiday damage? I can’t wait to hear from you.

Love Gaynor x

LADIES TIME TO START DROPPING HINTS

With Christmas, ONLY 11 days away it’s time to start dropping subtle hints about what we’d like Santa to bring us.

Afterall, you’ve been a good girl !

Jokes aside, you’re probably running around like a nutter, from pillar to post. Concerned about everyone else’s needs but your own. You’re doing everything from shopping to food prep, to taxi services for the kids and everything in between.

Then the partying starts with all the usual late nights, food and drinks and by the end of it all your pooped.

Sound familiar?

Well …

Let’s get YOU back on the top of YOUR “to do” list, and back in the driving seat of your life.

It’s time to invest in you. You’re important. There’s also a solid case to make that you can’t help, serve and fully show up for others if you’re not healthy and happy yourself.

So let’s take the bull by the horns and change this. Are you in?

Don’t wait until the New Year and then go on some low calorie faddy controlled diet. Speaking of which make sure you check out last week’s blog on this very topic HERE.

How about hinting for a B-Fit Christmas voucher? Simply give your loved ones my name, telephone number and leave the rest to me. I’ve got you covered, and it’s such an easy gift for them to buy.

Start 2017 feeling fabulous, eating nutritious foods without calorie counting, and doing a bit of the right exercise without spending hours bored in the gym.

Also, CLICK HERE to take a look at some of B-Fit’s success stories.

This could be YOU.

In the meantime, before you ask your loved ones to call me …

Why don’t you book in for a FREE consultation with me? I’m giving away 3 places before Christmas. CLICK HERE to find out what happens in a FREE B-Fit consultation.

I’m really looking forward to hearing from you and working with you in 2017.

Love Gaynor x

CINNAMON & MAPLE TRAIL MIX

Who’d doesn’t love a good ole nut mix huh?!

This recipe for Cinnamon & Maple Trail Mix from Deliciously Ella doesn’t disappoint especially on taste.

And …

There’s only a dash of maple syrup in there so it’s still way better than the sugar-laden alternatives out there!

INGREDIENTS

  • 100 grams brazil nuts
  • 150 grams blanched almonds
  • 200 grams cashew nuts
  • 3 tbsp maple syrup
  • ½ tsp ground cinnamon
  • Sprinkling of salt
  • 200 grams raisins

INSTRUCTIONS

  • Preheat the oven to 220c or fan 200c
  • Place the nuts unto a large baking tray
  • Add the maple syrup, cinnamon, and salt and mix together
  • Place in oven for 10 mins
  • Take out and mix again
  • Place back in the oven for another 10 mins
  • Mix in the raisins
  • Leave until cold and get munching

CALORIE RESTRICTED DIETS – HEAVEN OR HAVOC?

Flick through any female glossy magazine and it won’t take you long to stumble across terms like “low calories” or “fat-free”.

Calorie counting with little heed for food quality and macronutrients is pointless.

Don’t get me wrong …

To lose body fat you do need to be in a calorie deficit to an extent BUT you also need to nurture your body with nutrient rich foods.

And if you think about it these foods are often single ingredient foods which can rot or go off – think fresh real food NOT jars and tins.

Low-calorie diets are massively counter-productive which is why many of you will have experienced the “yo-yo” effect i.e. you lose weight fast, gain it back even quicker, and to add insult you gain more than you had before!

Sound familiar?

When you follow a severe calorie restricted diet where you’re existing on just a few hundred calories a day a lot of things change in your body and go belly up such as …

• Thyroid output is drastically impaired which means a lower metabolic rate

• Leptin levels dive so you go into starvation mode making it near impossible to shed body fat

• You lose muscle mass which in turn reduces your metabolic rate further

• You become nutrient deficient making the body unhealthy and more resistant to fat loss

• Cortisol levels increase which is linked to stubborn fat around the abdominal area

In a nutshell – it’s an utter recipe for disaster.

But …

All is not lost if you follow my 4 point plan to improve your diet and weight. Take it from me, it works.

Here goes …

1. Protein

Many women seem to run a mile when the word “protein” is mentioned because they think they’re going to get bulky. This is nonsense. We need protein and we need it badly. It will allow you to sustain your current level of lean muscle mass which in turn helps maintain a higher basal metabolic rate meaning you’re capable of burning more calories around the clock. Protein also helps you stabilise blood sugar levels which in turn helps reduce the onset of cravings. Think organic meat, fresh fish, eggs, and a quality protein powder such as Pea Protein. I want you to aim for 4-5 servings of protein a day.

2. Fat

Fats help the body in so many ways and one of those is fat loss. It sounds counter intuitive but you need fat to burn fat, and so improve overall body composition. Thinks about introducing some nuts, salmon, avocados and eggs into your diet.

3. Fibre

Fibre helps us digest, and keep our digestive tract healthy otherwise you’ll suffer from inflammation, bloating and stomach cramps. Fibre also helps with fat loss by improving insulin sensitivity so make sure you eat plenty of greens and a little fruit. Carbohydrate sources like sweet potato are also fibre rich. Don’t worry about how many fibrous veg you eat, just enjoy as it’s hard to eat too much. For extra support consider using a fibre supplement such as Fibre Plus.

4. Eat Regularly

I instruct all of my clients to eat 3 main meals per day and possibly 1-2 snacks if needed. This will stabilise blood sugar levels, reduce cravings and also give your day structure and routine which means your less likely to dip into the cookie jar. Start your day with a solid breakfast, enjoy a nutrient dense lunch, a nutritiously packed evening meal and throw in a couple of healthy snacks in between if you feel you need it. The key is do NOT allow yourself to get hungry.

Some of this might be hard to swallow because it goes against what many magazines say but I really want you to try it for just 4 weeks.

You’ll see the difference. I promise.

Love Gaynor x

FESTIVE RYE BREAD CANAPES

During the festive season we all need some tried and tested go to recipes that are easy, quick, tasty, and healthy.

Well your in the right place because these canapes hit the spot and leave you time to let your hair down and enjoy the party too.

CRAB & ASPARAGUS

INGREDIENTS

For the base:

  • 4 slices Biona organic rye bread

For the topping:

  • 150 grams tub of Dorset fish white/brown crab meat
  • 2 tbsp Coyo coconut yogurt
  • Juice & zest 1 lemon
  • 3 – 4 spring onions finely chopped
  • Handful finely chopped parsley
  • 125 grams asparagus tips, 1 per canape

INSTRUCTIONS

  • Lightly toast the rye bread
  • Cut rye bread into 1.5 inch squares
  • Mix all the topping ingredients except asparagus tips
  • Spread a dollop of the mixture on top of each square
  • Place an asparagus tip on top

SALMON & HORSERADISH

INGREDIENTS

For the base:

  • 4 slices Biona organic rye bread

For the topping:

  • 3 tbsp Coyo coconut yogurt
  • Juice & zest 1 lemon
  • 3 teasp organic drained capers
  • 100 grams smoked salmon cut into small strips, 1 per canape
  • 1 teasp grated fresh horseradish root

INSTRUCTIONS

  • Lightly toast the rye bread
  • Cut rye bread into 1.5 inch squares
  • Mix all the topping ingredients except salmon
  • Spread a dollop of the mixture on top of each square
  • Place a salmon strip on top