Category Archives: Nature’s Sunshine

HOW TO SELF-CARE YOURSELF YOUNG [ANTI AGEING SERIES – PART 3]

Hope you enjoyed last week’s part 2 of my anti ageing series. Missed it? No problem. You can catch up here:

>>> HOW TO EAT YOURSELF YOUNG <<<

This week we’re looking at how you can self-care yourself young. I believe there’s lots we can do. As busy women with homes to run, kids to take care of, and work to attend to it’s all too easy not to set aside enough ‘me’ time.

So today we’re looking at your skincare regime, natural oils, vitamin c, hyaluronic and lifestyle habits such as smoking, alcohol, sleep, and stress.

  1. Sun Exposure

First up is sun exposure which is very timely considering the beautiful sunny weather we’ve been having. We all love the sun and having a healthy tan. It’s ok in moderation, but the truth is that excessive sun exposure is responsible for a lot of skin aging. Make sure you always use a sunscreen even on a cloudy day.

Lastly, remember to keep hydrated with plenty of water and LIQUID CHLOROPHYLL for an extra boost. Just add a teaspoon to a glass of water or your water bottle.

  1. Skin Care Regime

Your skin is your largest organ. Keep it bright and unobstructed with a daily skin care regime.

A very important factor to preserve your skin’s collagen is to keep your skin’s natural oils balanced and protected without stripping them out. Many chemicals and alcohol-based skin products do this so avoid them. Whereas natural and organic ingredients will respect your skin’s PH balance and will work in synergy.

Proper cleansing and exfoliating gets rid of dead skin cells to reveal a more radiant and healthy looking complexion. By cleansing your skin from all those impurities, you can boost your skin’s collagen, and improve the appearance of fine lines.

  1. Natural Oils

Another way to protect collagen is through the use of natural, organic oils. Natural oils are full of essential fatty acids, vitamins, and nutrients that are needed for your skin to be healthy, moisturized, elastic and protected.

Some of my personal favourites are coconut, rose, vitamin e, and argan oil. They all boost collagen, moisturize, and help reduce fine lines and scars. You can use these natural oils not just as a moisturiser but as a cleanser too.

Also, check out SUPER OMEGA 3 EPA a great oil supplement to boost your skin.

  1. Vitamin C

Research has shown that Vitamin C is a key nutrient needed to boost the production of collagen. It also improves the skin’s texture, makes it brighter, smoother and firmer.

I would encourage you to make sure nutritionally you’re getting your daily fix of Vitamin C from food as well as applying it topically. The combo is ideal.

A brillant supplement to support you is ZAMBROZA, which is rich in vitamin c and will revitalise the skin.

  1. Hyaluronic

I am a huge fan of using a good quality concentrated hyaluronic for anti-aging.

Hyaluronic is a natural compound produced by your body that aids in keeping your skin moisturized. As you age, the body’s production of hyaluronic decreases. Your skin becomes drier and fine lines, and wrinkles start popping up. So it makes sense that replacing some of this hyaluronic will slow the aging process down.

Hyaluronic holds in moisture by forming a barrier on the surface of your skin that helps it hold in some of its natural moisture and protects it from the drying effects that environmental factors can cause.

Hyaluronic also stimulates collagen production which as we know is essential for skin elasticity. The other great thing about hyaluronic is that it binds with water and so will plump the skin leaving your complexion more youthful.

  1. Smoking

You may have heard the same old thing again and again, but it is true that smoking together with harming your whole body hugely damages your skin. And alas especially for women because we have finer and more delicate skin.

  1. Alcohol

Alcohol dehydrates the skin, makes it look dull and leads I’m afraid to premature aging. So try to consume in moderation.

  1. Sleep

Sleep is one of the most effective, natural and free anti-ageing remedies around!

We can even see the benefits ourselves in terms of how our skin looks first thing in the morning after a great night’s sleep. When you sleep your body is producing collagen, rebuilding and repairing not just your skin but many aspects of our health.

If you want to prevent wrinkles and fine lines, get your beauty sleep in and take naps whenever you feel the need.

  1. Stress

Effectively dealing with stress can make your skin more glowing and healthy looking.

Excessive stress can age your skin faster because of the hormone cortisol. When you get stressed, cortisol levels rise. It degrades collagen that is so vital for our skin’s elasticity to keep wrinkles at bay.

I know it’s easier said than done, but try to avoid getting stressed or succumb to a stressful attitude. Focus on the positive, the good things in life and be grateful for the blessings you have.

Now it’s over to you! Have you discovered any anti-ageing secrets? Please email me and share your thoughts. I’d love to know.

Lastly, I hope you’ve enjoyed this mini 3 part series on anti ageing. And remember, if you need some one-to-one help on your nutrition/fitness, you can always book in for a FREE B-Fit Session HERE.

Love Gaynor x

HOW TO EAT YOURSELF YOUNG [ANTI AGEING SERIES – PART 2]

Hope you enjoyed last week’s part 1 of my anti ageing series. Missed it? No problem. You can catch up here:

>>> HOW TO EXERCISE YOURSELF YOUNG <<<

This week we’re looking at how you can eat yourself young. Eating a well-balanced diet should be part and parcel of your daily lifestyle. If you’re eating well not only will it make you feel great but it’ll help your skin look healthier too.

Here’s 7 food and drinks that can help you turn back the clock.

AVOCADOS

Avocados are rich in monounsaturated fats which helps skin to retain it’s moisture. This, in turn, can help skin cells to more readily absorb vital nutrients. Other food sources rich in good fats include nuts, olive oil, and coconut oil.

SALMON

Oily fish such as salmon is an excellent source of omega three essential fatty acids which help to strengthen the skin cell walls. This, in turn, helps your skin retain more moisture and this is key to healthy skin. Oily fish is also known to help with inflammatory skin conditions and to calm them down. Other good food sources include seeds, eggs, and nuts.

POMEGRANATES

Pomegranates are rich in vitamin C which helps stimulate the production of collagen. Collagen is so important as it helps plump skin and makes it look firmer and smoother. Vitamins C is also an antioxidant which helps protect your skin against the harmful effects of UV damage. Other good food sources rich in vitamin c include oranges, grapefruits, and tomatoes.

SPINACH

Spinach is packed with phytonutrients that help protect your skin from sun damage. It’s also rich in lutein and vitamin A which have been proven to help boost skin elasticity.

GARLIC

Garlic is an antioxidant that boosts your immune system and also protects your skin from sun damage. It’s also an anti-inflammatory and so will help with skin conditions such as eczema and psoriasis.

GREEN TEA

Green tea is packed with polyphenols and catechins. Polyphenols are antioxidants that again help to protect your skin from the sun. Catechins also protect the skin from sun damage. Sun damage is the primary cause of wrinkles and crepey skin. Sun damage also causes hyperpigmentation, and brown skin marks all of which age the skin.

FILTERED WATER

Hydration is so important. The skin is about 70% water, so we need to keep our daily water intake high to maintain healthy skin. We also need water for metabolism, nutrient absorption, elimination and circulation and all these in turn impact on our skin. Drink half your body weight in ounces of filtered water daily. Hydrate your butt off and your skin will thank you for it. You can add lemon, ginger and infused herbs to spice it up. A great supplement I recommend for hydration is LIQUID CHLOROPHYLL. Just add a teaspoon to a glass of water or your water bottle.

Lastly, as a backup plan to the above, I’d highly recommend you take a high-quality daily multi-vitamin such SUPER SUPPLEMENTAL VITAMINS & MINERALS to boost your internal health.

Love Gaynor x

BEAT THE CHRISTMAS BULGE

The festive season is fast approaching and with it comes an onslaught of unhealthy rich foods, long sofa bound days, and sugar-filled treats.

All of this can really challenge our self-care. Many folks seem to mindlessly eat. They get so caught up in the hustle and bustle that they’ve no real clue of how much they ate, drank, what tasted yum and what didn’t.

So to help you stay ahead, and avoid having to loosen your belt a notch or two in the coming weeks, I’ve compiled these 10 easy bulge busting tips to keep you healthy over the Christmas period and beyond …

  1. Look After Your Liver

The liver is one of the most important organs in your body. It helps to get rid of toxins and where do toxins get stored? in fat. During Christmas, your liver gets bombarded with toxins from alcohol, sugar, additives and other nasties. A really simple way to give it some extra TLC is with this Liver Health Formula.

  1. Hydrate

Drink lots of pure filtered water. This is such an easy tip. It’s free, and it will help flush out those nasty toxins.

  1. Eat Your Greens

Pile on the plant-based foods. I’m sure you know that you should be eating a rainbow of vegetables. Fibrous vegetables will ensure that you get adequate nutrients, as well as reducing your bloat and keeping you fuller for longer. Also, make sure you top up and take your daily Pea Protein. It’s portable and all you need is water. Can’t get any simpler than that?!

  1. Use Smaller Crockery

Another sneaky way that junk food makes it’s way into our tummies is via oversized plates and glasses. It’s human nature just to fill it up. Choose smaller crockery and glasses to keep an eagle eye on your portions.

  1. Make Smart Food Choices

Choose fish, meats, salads, fresh fruit, and vegetables. Avoid the processed carbs such as bread, pasta, and pizza. They will make you feel sluggish and bloated.

  1. Research The Buffet Table

Walk around the buffet table to see what’s on offer. Get the lay of the land before you choose and commit. By doing this you’ll avoid piling excessive amounts of food onto your plate and/or making poor food choices. It might sound a little tree huggy but make-up your plate with ‘intention’ and ‘mindfulness’.

  1. Sit Away From The Food.

It’s not a good idea to be within arms reach of the buffet. You’re more likely to snack. Instead, go to the opposite end of the room. That way you’ll have to consciously make a trip back for more.

  1. Slow Down & Chew

Do you ever notice how people seem to mindlessly shovel their food down? Slow down and chew. Chewing allows you to really taste your food and digest it better. But also it gives your tummy time to signal to your brain that it’s full so your less likely to overeat. Pace yourself, and put your fork down between bites. Simple.

  1. Be Restaurant Savvy

Do some prior research. Look at the menu online and pick out the foods that will keep you on track. Also don’t be afraid to ask for what you want. Afterall, it’s your meal. Swap chips for sweet potatoes. Ask for a side salad or steamed vegetables, and avoid the bread basket. If you get offered just say no. It’s a lot easier to avoid temptation when it’s not on the table.

  1. Make A Plate Up, Don’t Pick

I know you’re probably keen to sample everything, and there’s nothing wrong with that but if you choose food straight from the serving dish to your mouth with no plate it’s a lot harder to keep track of your intake. Agreed? so plate up, sit down and enjoy.

Using the tips above will give you a great head start. Now I’d love to hear from you. Have these tips helped? Anything you’d like to add? And which ones are you going to try?

Remember “incite without action is worthless” so take away these nuggets and act on them at your next soiree.

Love Gaynor x

MAKE FAT LOSS HAPPEN FASTER

One topic that gets massively overlooked yet is crucial to fat loss is fibre specifically greens.

There’s no getting away from it but greens are fantastic for our health, well-being, and performance. They are jam packed with nutrients which our body needs in order to function.

Here’s my favourite greens, their benefits and why they’re relevant to fat loss.

SPINACH

Nutrient dense and so easy and convenient to add to meals. The main nutritional benefits of spinach are:

  • Rich in iron for blood health and metabolisation of protein
  • High in vitamin C for immune health
  • High in folate for new cell generation and DNA repair
  • Great source of soluble fibre

KALE

Another great superfood loaded with nutrients. Again very convenient to prepare, cook and eat. The main nutritional benefits of kale are:

  • High in vitamin A, C and K for immune, bone and skin health
  • Rich in potassium for regulating fluid balance and brain, heart and nerve health
  • Rich in iron for blood health and metabolisation of protein
  • Rich in copper for healthy connective tissues, and enzymatic processes
  • Rich in phosphorus for healthy bones/teeth, hormone regulation and improved digestion
  • Rich in manganese for bone health, metabolism and healthy connective tissues
  • Great source of soluble fibre

BROCCOLI

These little midget trees are so good for us. The main nutritional benefits of broccoli are:

  • Rich in detoxifying phytonutrients that help remove harmful toxins
  • Rich in vitamin A and K which help maintain a healthy vitamin D balance/metabolism
  • Great source of soluble fibre

CABBAGE

Cabbage is another great food source packed with nutrients. The main nutritional benefits of cabbage are:

  • Rich in detoxifying phytonutrients that help remove harmful toxins
  • Enriched with indole-3-carbinol which helps metabolise/regulate estrogen which if out of sync will effect body composition
  • Rich in vitamin c for immune health
  • Great source of B vitamins
  • Rich in antioxidants
  • Great source of soluble fibre

These 4 veggies are right up there as some of my favourite greens. I really encourage my clients to incorporate these for the many reasons given above.

Not eating enough greens stalls your fat loss. By under eating greens, you’re failing to give your body enough fibre. Insufficient fibre means things like blood sugar levels, insulin sensitivity, nutrient absorption, performance and energy are all effected.

In addition to fresh veggies and for added support make sure you try LIQUID CHLOROPHYLL.

If you address your greens intake not only will your body be healthier and function better, you will drop fat FASTER.

Love Gaynor x

WARM RED PEPPER, SPINACH & COURGETTE SALAD

You know I’m a huge advocate of alkaline eating. This salad hits that spot, plus it’s nutrient dense and the mediterranean flavours are yummy too.

Red peppers, spinach, and courgettes are highly alkalising and are also jam-packed with vitamin C, A, manganese, folate, and potassium.

If you want to make the dish a bit more filling you can add some sweet potatoes, brown basmati rice or baby new potatoes.

Also another little pro tip for you …

If you’ve over indulged and/or had some naughty foods have a serving of LIQUID CHLOROPHYLL 15 mins before you eat. This will help flush out unwanted toxins that hold onto fat.

Ingredients

  • 1 red pepper
  • 450 g courgettes
  • 300 g fresh baby spinach
  • 350 g carrots
  • 150 ml extra virgin olive oil
  • Himalayan salt
  • Freshly ground pepper

Instructions

  • De-seed and slice the pepper
  • Cut the courgettes into thick batons
  • Wash/dry the spinach, place in a shallow serving dish
  • Peel the carrots and cut into slices
  • Place the olive oil into an oven proof dish over low heat
  • Add the carrots, peppers and season with salt and pepper
  • Cover the casserole dish
  • Cook for 30 mins until vegetables are tender
  • Add the courgettes, cook for another 10 mins
  • To serve add the veggies + juices over the spinach leaves

Tuck in 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

LEARN HOW MANDY LOST 3 STONE & 4 DRESS SIZES

I love seeing my clients achieve amazing changes in their physical health and fitness

But …

I also get as much satisfaction seeing how it positively changes other areas of their life.

Take my lovely client Mandy Harris as an example …

This determined, focused lady has achieved off the chart physical results such as losing 3 stone and dropping 4 dress sizes

But …

She also now adores clothes shopping and her family life has improved too!

Mandy has still a little way to go to achieve her ultimate goal but she’s over half way there and is doing a fantastic job.

Here’s what she has to say in her own words …

“One of the best life-changing decisions I’ve ever made, not only for myself but for my family too. When I first met Gaynor, I put all of my trust into her. I knew I really needed help. I wanted sound nutritional advice and someone to support and guide me. The Personal Training B-Fit provides has opened up a whole new world to me. Apart from an odd class, I’d never really trained or knew how to, now I have my own programme and I love it. I feel so healthy. I’ve lost 3 stone. Dropped 4 dress sizes. I’m more confident. I love clothes shopping, and I’m living a totally different life. I’ve always struggled with my weight, and I’ve tried everything, or so I thought. Gaynor has not only changed my life but set me up for life. I have learnt so much about living a healthy lifestyle, and I have so much more energy now. I feel so lucky to be on this amazing journey. I still have a way to go to get to my final goal, but I’m totally confident Gaynor will get me there.”

There are many things Mandy & I used to get these results. Here are 5 of them for you to try:

  1. Eat Breakfast

There’s no skipping breakfast anymore. Mandy made sure she had something super healthy to kick start her metabolism first thing in the morning.

  1. No More Calorie Counting

Mandy stopped counting calories. Instead, she counted nutrients. All fad diets were ditched, and ‘eating a rainbow of nutritious healthy food’ became a way of life.

  1. No More Rubbish Snacks

With no more calorie counting and consuming adequate nutrients the new focus, Mandy’s cravings disappeared. That means no more snacking on rubbish in between meals.

  1. Introduce Key Supplements

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

  1. Made Exercise A Part Of Life

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

B-Fit’s Personal Training has been a positive game changer for Mandy on many levels.

If your tempted to embark on your very own journey then make sure you get in touch by texting or calling me on 07748298728.

Also, remember you’ve got the FREE B-Fit Session so you can ask questions and dip your toe in before you decide.

To book click here.

Love Gaynor x

STRUGGLING TO LOSE WEIGHT? 10 QUESTIONS TO ASK YOURSELF

Are you struggling to lose weight? Has your weight loss slowed down? Are the scales not budging? Speak to anyone who’s been on a health and weight loss transformation, and they’ll tell you that at some point things slow down, maybe even stop or go backwards.

What I’d like to do is give you some tips/ideas on how to optimise your weight/fat loss results so you can reach your goals.

In the quest to leave no stone unturned, here are 10 key questions I want you to ask yourself:

Are you drinking enough water?

We all know the importance and benefits of being properly hydrated. But are you actually doing it?

It’s extremely important to drink at least 2-3 litres of pure filtered water each day. And on hot days or when exercising drink more!

Also, if your following the B-Fit 21 Day Weight Loss/Cleanse Plan … the plan itself which includes the Healthy Starter Pack both do an amazing job at helping your body cleanse away toxins, but it’s your job to flush those impurities out by drinking adequate water.

Are you pooping every day?

Constipation can hinder weight loss results. Rather than carrying around extra pounds that build up in the colon, regular and complete bowl movements are important in managing your weight.

In a future blog, I’ll cover the importance of healthy pooping but for now make sure you get sufficient fibre from your diet and drink plenty of water.

For added gastrointestinal support and regularity use Fibre Plus.

Are you consuming too little or too many calories?

I am not an advocator at all of calorie counting but rather that you pursue good health as your primary goal through consuming whole, natural foods. Weight loss will naturally follow as a by-product of this.

However, extremes of too little food or too much food is equally not good for your health, metabolism or waist line. So be honest with yourself and exercise moderation.

Are you leaving too much time between meals/snacks?

I’m very pro eating little and often – approximately every 3-4 hours. This will keep your blood sugar stable and prevent your body from slowing your metabolism down to conserve energy which in turn hinders your weight loss goals.

If you do happen to leave it too long at least choose a healthy, balanced snack rather than dive into the cookie jar.

Are you making healthy food choices?

Obvious question, but are you?!

Many of us may be absent-mindedly hindering results by consuming excess sugars and starches. Snacking on sugar spiking, low fibre foods, or having a handful of this and that throughout the day which will slow things down. Be mindful and pay attention to what you put in your mouth.

Are you sleep deprived and stressed?

Either of these issues can cause your stress hormones to be out of whack leading to increased fat storage especially around the tummy.

Make sure you check out my 2-part mini-series on sleep here for great tips and advice.

If you are under a lot of stress and/or not sleeping, I recommend you also check out one of my favourite supplements called Nutricalm. It contains vitamin B complex and vitamin C. Both these nutrients become very depleted when the body is under stress and there’s a lack of sleep. Nutricalm also contains chamomile which is known for it’s soothing and calm properties.

How often are you cleansing?

For some of you, you may be cleansing too often and for others, you may not be cleansing enough. The goal is to keep your body guessing.

I recommend you cleanse every 3 months using the B-Fit 21 Day Weight Loss/Cleanse Plan. This is perfect for a deep cleanse and to really shift excess fat.

The plan includes 21 days of delicious meal plans, recipes, weekly shopping lists, fat burning exercise videos, nutrition, lifestyle coaching videos and the Healthy Starter Pack.

Are your foods agreeing with you?

Food allergies and sensitivities may be playing a role in slowing weight loss results. Pay attention to what foods you are eating and whether or not they are agreeing with your body.

Are you maximising your meals?

If not, consider adding a scoop of Pea Protein to your shakes to help boost your metabolism. Extra protein also keeps your appetite satisfied longer and promotes maintenance of muscle, a key element for busting through those plateaus.

Are you exercising enough?

If not, get moving. Exercise is so important for our general health and makes a huge difference to weight/fat loss. Daily exercise will build lean muscle and this in turn revs up your metabolism. Incorporate strength and cardio training for optimal results.

After reading all this are you truly committed, disciplined and consistent in following your plan? Are you doing all you can? Be honest with yourself.

Discipline can make a huge difference and together with patience, strength and self-belief you will get there. I promise.

If you need a little help figuring this all out, you know where I am. I’m rooting for you.

Love Gaynor x

9 WAYS TO SNEAK MORE VEGGIES INTO YOUR DIET

The other week I was visiting a friend, and she was throwing together this delicious minestrone (today’s recipe). I realised I’d totally forgotten about soups in my repertoire of recipes. If you’re anything like me, you’ll know how easy it is to get into a rut, cooking the same dishes week in and week out.

So the next day, I got to it. I went and bought all my ingredients, threw on my pinnie on and got cooking. The result was yummy and healthy and at the same time made a serious dent in my daily veg target.

It reminded me just how easy it can be to increase my vegetable intake. So I got researching and wanted to share with you 9 ways to sneak more veggies into your daily diet in an easy, stress-free, and fun way. Is this do-able? Absolutely.

Let’s dive straight in …

1. Juices & Smoothies

I’m a huge advocate of a daily greens drink as a quick way to up your veg intake in one single shot.

If you’re short on time, remember you’ve got your Pea Protein. So no excuses.

Now I do get that some folks don’t relish the taste of 100% fresh greens. So if you need a little extra sweetness and something to cut through that earthy grassy taste try the following:

  • Use coconut water instead of water
  • Add a dash of freshly squeezed lemon and/or lime
  • Add sweeter vegetables such as carrots and beetroot
  • Add freshly chopped mint
  • Water it down more
  • Use ice to make it extra cold

2. Lettuce Wraps

It sounds weird I know, but trust me it’s delicious and again another easy way to get extra greens.

It’s so much better for you than processed wraps, pitas, and bread. I also love the contrast of the soft filling and the crunchiness of the lettuce. And if the filling is warm then you get that delightful contrast of warm and cold.

Simply add your filling to a big lettuce leaf, wrap up and get munching.

3. Wilted Spinach

If you’re like me and find cooked spinach mushy and slimy then, you’ll love this tip.

We all know when we cook spinach it disintegrates right? And because it wilts so much that means you get a serious portion size in too.

If you’re making say a soup, casserole or sauce what’s to stop you chucking in a handful of spinach and letting it wilt down in the pot? Can’t get any easier than that.

The dish you’ve added it to will mask it, and you get your alkaline spinach in as well. It’s a win-win.

4. Soups

You can pack loads of veg into soup with zero effort. Even less effort if you use one of those prepared soup pulse mixes.

The other great thing about soup is you can make a batch, so it’s super for getting ahead and saving time.

Make sure you check out today’s recipe for Minestrone. Click here.

5. Grated Broccoli

Ok I know, another slightly odd one, but hear me out. I love this idea as it’s dead simple. Who can’t grate broccoli over a dish? You don’t need to be exactly Raymond Blanc here.

Seriously, that’s all you do i.e. grate the little midget tree pieces over curries, soups, casseroles, and salads. Voila!

6. Omelettes & Scrambles

I love my eggs first thing in the morning. Scrambled, omelettes, poached, shallow fried, and boiled with soldiers. I love them all.

Another way to increase the nutritional value of eggs is to add vegetables especially to the scrambled and omelette versions such as spinach, peppers and kale. The choices are endless.

7. Cauli Rice

Ever heard of cauli rice? I didn’t until quite recently when I was wandering through the aisles of my local supermarket. What a gem of a find 🙂

It’s a great way to replace gluten laden, processed grains, but also a great way to get the often overlooked, and over cooked poor Mr Cauli into our diets.

It’s super easy to make at home too. Simply break a cauliflower into smaller pieces and pulse it in a food processor to your desired size.

8. Side Salad

This is a classic and more obvious way to add more greens alongside your main meals. It’s simple, quick and nutritious.

You can do fancy if you want, but it doesn’t have to be that way. A wonderful rocket salad dressed with a lemon and olive oil dressing tastes wonderful.

9. Stir Frys

The choice is endless – mushroom medley, mixed peppers and Chinese-style vegetables. A cautionary note though – stay away from the sauces. Too many nasties and often full of sugar and soy. Instead, try spices, herbs, coconut oil and so on.

Stir frys have been a real lifesaver for me in my personal quest to increase my veg intake. I hope it is for you too.

So there you have it – 9 easy ways to sneak more vegetables into your diet.

If you’ve got questions or suggestions of your own, ping me an email to gaynor@b-fit.uk.com

I hope you’ve found this blog useful and it makes a huge difference in your health.

Love Gaynor x

7 BENEFITS OF DRINKING LEMON & HOT WATER

I’m a real advocate of having healthy morning rituals that are non-negotiable. The way you begin each day matters. It sets you up positively, fosters routine and self-discipline. I find when I start the day off right, it’s easier to make better choices the rest of the day.

One of my morning rituals is having a cup of warm water with half a squeezed lemon. It’s so simple, and the benefits are too good to ignore.

Read on to find out about these benefits …

  1. Aids Weight Loss

Lemons are high in pectin fibre, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline state lose weight faster.

  1. Natural Diuretic

Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

  1. Balances PH Levels

Lemons are an incredibly alkaline food. They are acidic on their own, but inside our bodies they’re alkaline because the citric acid does not create acidity in the body once it’s metabolised. An alkaline body is the key to good health. And remember a daily dose of Liquid Chlorophyll will also massively help too.

  1. Improves Skin Complexion

The vitamin C helps decrease wrinkles and spots. Lemon water purges toxins from the blood that helps keep the skin clear.

  1. Helps Digestion

The warm water serves to stimulate the gastrointestinal tract and peristalsis. Peristalsis is the waves of muscle contractions within the intestinal walls that keeps poo moving.

  1. Boosts Immune System

Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds/flu, and potassium stimulates brain and nerve function and helps control blood pressure.

  1. Increases Hydration

A cup of warm water with lemon keeps you hydrated. When your body is dehydrated, or deeply dehydrated, it can lead to adrenal fatigue. Your body will struggle to perform to its optimum, which leads to toxic build-up, stress, fatigue, constipation and much more. Your adrenals and thyroid not only create energy but they also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you don’t want to get dehydrated. It’s a recipe for disaster.

Drinking a cup of warm water with lemon in the morning for a month can positively alter your health. It’s simple, quick, and cheap, and the health benefits are huge.

So tell me which one of these benefits is going to get you to try this simple morning ritual? Or, if you’re already a lemon water junkie, what specific benefits have you noticed?

Remember …

REAL CHANGE COMES FROM TAKING CONSISTENT ACTION

Did you like this simple, effective tip?

If you did, you’ll love my other up and coming tips too. So stay tuned. We’re going to cover foods like avocados, limes, and cucumber. All basic, inexpensive ingredients yet so highly nutritious.

If you’re loving the info I’m sharing, make sure to share with other like-minded folks. I want to grow this wellness community, but I need your help 🙂

Gaynor x