Goji Bites

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This has to be my most simplest healthy snack/dessert recipe. Perfect for a post work out treat too!

The 3 main ingredients are all incredibly good for you :

Coconut oil - a very health saturated fat, contains medium-chain fatty acids accelerate that stimulates metabolism, gives you more energy. Coconut oil has a good quantity of caprylic acid in it which is well-known to kill off excess candida by targeting harmful bacteria. It is rich in lauric acid which protects your heart by reducing total cholesterol and increasing good cholesterol.

Pumpkin Seeds – High in Zinc, lots of minerals including phosphorus, magnesium, manganese, iron and copper

Goji Berries – High in Vitamins A,C, B & E, a very powerful antioxidant due to the highest beta carotene content.

I sometimes add a little Stevia for extra sweetness, but you don’t need to as the berries are sweet enough.

I also added goji berry extract to this recipe, but again you don’t need to, this just gives an even bigger boost of nutrients!

So here is the quick easy peasy recipe:

  • 1 cup of pumpkin seeds
  • 1 cup of goji berries
  • 1/2 cup of melted coconut oil
  • dropperful of stevia
  • 1/2 tsp goji berry extract

Blend the pumpkin seeds into a fine flour, add in the goji berries and blend again. Add in melted coconut oil and blend again, adding in optional extras stevia and goji berry extract.

Roll into balls and place in the fridge  or freezer for 30 minutes until firm.

Enjoy!

xx

If you are interested in Health Coaching just contact me on my website through the consultation page.

Holistic Health Coach at Hooked on Health
 
Working with Women to reach their ideal weight, awaken their passion and spark for life.
 

 
 
 
 
 
  • Or if you are interested in getting started on your own Health Goals and Weight  loss journey with a one-on-one consultation contact me at www.hookedonhealth.co.uk
 

Day 3 Of The Clean Program

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I’m doing the Clean Program, as I mentioned in my  last post.

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It’s a 3 weeks cleanse, and I will be updating my experiences throughout  the next 21 days!

Day 3 !

I’m doing the cleanse from the book and so taking my own supplements as close to what the book recommends..

Supplements I’m taking:

Touchstones supergreens +d  x 2 capsules

digestive enzymes x 1 with lunch time meal

probiotics x 1 with evening shake

multi vitamin x 1 with morning shake

dandelion tea throughout the day

Energy & Movement:

I managed a little 30 minute workout this morning, I love moving my body in the morning and my energy was good once i got moving, I did wake up very hungry and a little heavy. I’ve been very productive through the day and my mind feels more free.. as my digestive load is lighter. I do feel my hunger rise up before each shake or meal.. and recognising emotional hunger coming up more in the evenings.

Bowels:

Bowel movements are good,  ordered the natural calm magnesium from amazon, so waiting for that to arrive to add to my evening water. I will also be adding in coffee enema’s if needed…

What I’m adding to my shakes:

sunwarrior protein powder vanilla x 1 scoop

maca x 1 tsp

inner glow beauty powder x 1/2 tsp

chia seeds x 1 tbsp

hemp seeds x 1tbsp

Usual base for shake :

coconut water

avocado

berries

cinnamon

greens – spinach/lettuce

Additional foods I’m avoiding:

lemon

coconut

raw cacao

( I have had tests run on these and unfortunately they are coming up as a food sensitivity for now, so have cut them out aswell as the elimination diet in the book, sad because I miss my lemon water and adding coconut in my smoothies and veggie dishes, but it is worth it for even more energy! )

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Day 1:

a.m :P int of Green smoothie

Lunch : Salmon and a Green Salad with Hummus

p.m: Pint of Green smoothie

Day 2:

a.m: Pint of Green Smoothie

Lunch: Quinoa Salad

p.m : Pint of Green Smoothie

Day 3:

a.m : Pint of Green Smoothie

Lunch: Left over quinoa salad from yesterday with mackerel.

p.m : butternut squash soup

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Detox Symptoms:

Day 1 : A little headache and achy muscles and glands

Day 2: Little breakout, but could be hormonal because started period this day.

Day 3: a little less energy than usual.. but feeling lighter in body & mind

So far so good! being a perfectionist I would love to use the kit just so I know I have all the supplements covered, however I live in the UK.

Looking forward to the next 18 days, in positive spirits :)

If you are interested in Health Coaching just contact me on my website through the consultation page.

Holistic Health Coach at Hooked on Health
Working with Women to reach their ideal weight, awaken their passion and spark for life.

  • Or if you are interested in getting started on your own Health Goals and Weight  loss journey with a one-on-one consultation contact me at www.hookedonhealth.co.uk

The Clean Program – 21 days of Detox

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I’ve decided to embark on a little detox.. I love a good cleanse, especially with each season change.

It will be for the most of June!

My usual choice of cleansing is my trusty green juice cleanse, which always makes me feel amazing!

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However I’ve been reading a book called Clean  by Dr Alejandro Junger, and have heard so many raving reviews from people who have completed the 21 day cleanse, that  I’ve been wanting to give it a go myself for a while now.

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Gywenth Paltrow is a fan, and she has just brought out a cook book with the Elimination diet from the program in mind.

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As you can probably tell from my previous posts, I love trying out lots of different “diet” theories to see what my body works and feels great on.

The Clean program is a cleanse you can buy online it comes with all the supplements you need and sachets for the shakes you will have for your morning breakfast.

Unfortunately, the cleanse isn’t available in the Uk yet… so I will be following the instructions in the book and putting my own cleanse together.

There are lots of supplements that come with the boxed program.

clean kit

A quick outline of the cleanse is following an elimination diet.. which is pretty close to what I’m already eating, but I will  avoiding Eggs and seafood, bananas,tomatoes, citrus and some nuts.

These will be my shopping list :) I for the most part avoid grains and follow a Paleo way of eating I guess, although I only eat fish.. I don’t really like to give myself a Label, I just eat what makes me feel good!

I will be experimenting with brown rice and a few of the other gluten-free grains whilst on the cleanse and see how it sits with me and my digestion ;)

If your interested take a look here and see if it’s a cleanse you’d like to try!

I will updating you with how I’m getting on!

Excited to start!

xx

If you are interested in Health Coaching just contact me on my website through the consultation page.

Holistic Health Coach at Hooked on Health
Working with Women to reach their ideal weight, awaken their passion and spark for life.

  • Or if you are interested in getting started on your own Health Goals and Weight  loss journey with a one-on-one consultation contact me at www.hookedonhealth.co.uk

Sweet Potato Pancakes

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OMG!  These are amazing! I ate the lot, all to myself..

I’d trained hard so I justified it ;)

A great post workout breakfast full of healthy proteins.

Makes 4-6 pancakes

Ingredients:

  • 2 Eggs
  • 1 Sweet potato
  • pinch of vanilla
  • dash of cinnamon
  • dropperful of stevia
  • scoop of favourite protein powder – I use sunwarrior vanilla
  • 1 tbsp coconut oil

Blend all ingredients apart from coconut oil in a blender until smooth.

Heat the oil in a pan, over medium heat.  Add 2 x tbsp for each pancake into pan, each side usually takes a minute or so until golden brown.

I served mine with extra coconut oil and hemp seeds.

YUM!

 

xx

 

If you are interested in Health Coaching just contact me on my website through the consultation page.

Holistic Health Coach at Hooked on Health
Working with Women to reach their ideal weight, awaken their passion and spark for life.

  • Or if you are interested in getting started on your own Health Goals and Weight  loss journey with a one-on-one consultation contact me at www.hookedonhealth.co.uk

Move Your Body

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The importance of moving our bodies daily is Top of my list for vibrant health!

walking

Nutrition and Fitness go hand in hand.

I’ve tried eating a healthy diet and being lazy… the extra nutrition helped but i still didn’t feel my best. I’ve tried exercising a lot.. and eating whatever I wanted (junk, not enough vegetables) and again I did not feel my best!

Now a winning combination and there is no mistake about it, combining great nutrition with daily exercise will make you feel amazing!

Moving our bodies daily is a great help for our lymphatic system, which doesn’t have its own pump, we have to help it out, our movement gets the lymphatic system working, which means carrying the waste through our lymph nodes.

Once the lymph fluid approaches the heart it is returned to circulation and makes its way for further cleansing of toxins by the liver and kidneys. The lymphatic vessels are not connected to the blood circulatory system, and unlike blood which is pumped by the heart, lymph fluid relies on bodily movement and exercise to drive it through the lymphatic system.

Forceful flushing of the system cleanses lymph nodes, contributes to healthy, clear lymph fluid, and boosts the immune system. Stagnant, slow-moving and thick lymph fluid is due to a lethargic, toxic body and weakened immune system.

So this is why we must move!

Healthy Lady

I love exercise that makes me sweat, as it’s a great cleanse for the body, cleans the pores and helps push those toxins through the skin. However not all movement needs to be hot and sweaty to get our lymph moving.

Here are my favourite ways to move daily:

  • A walk in the fresh air
  • Yoga
  • Sprints
  • Jogging
  • Rebounding
  • Massage
  • Hula Hooping
  • Dancing
  • Gardening
  • Skipping
  • Cycling
  • Crossfit

Benefits you may see from a healthy flowing lymphatic system:

  • Clearer Skin
  • Healthy Glow
  • Stronger Immune System
  • Better Digestion
  • Healthier Circulation
  • Less toxins being absorbed

Not only will your body feel and look better with regular daily movement, it will help your mood too with all the endorphins released whilst and after exercising.

I find exercising daily brings me these benefits :

  • More clarity & Focus
  • Stress Relief
  • Confidence
  • Self esteem
  • Self Love
  • Positive Attitude

Add some movement to you day and reap the benefits :)

 

If you are interested in Health Coaching just contact me on my website through the consultation page.

Holistic Health Coach at Hooked on Health
Working with Women to reach their ideal weight, awaken their passion and spark for life.

  • Or if you are interested in getting started on your own Health Goals and Weight  loss journey with a one-on-one consultation contact me at www.hookedonhealth.co.uk

Healthy Digestion For More Energy

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Digestion is key to health in my eyes. Our tummy’s should be looked after, as it’s where we absorb our food all the goodness, vitamins and minerals in the food we eat.

Period-Pain

You see even if you are eating the healthiest diet, if you’re not digesting and absorbing the food your eating efficiently, you will notice this in not experiencing the best health, maybe tiredness, feeling bloated, skin problems, low energy, and many more symptoms.

Digestive health is the key to increasing your energy and feeling more alive.

I have a few tips on how to encourage a more efficient digestive system :

  • Stay hydrated – water is so important for healthy bowels, helps with constipation. Drink clean filtered water through out the day. I start with a lemon water, and try to drink 2 pints before I start my day.
  • Movement – move your body, walking, running, rebounding, yoga any form of exercise stimulates the digestion, gets the lymph moving and provides the body with more oxygen. All great for digestion.
  • Greens – juice, smoothies, salads, soups. Get your greens in, helps the body let go of waste, high in magnesium which is essential for great digestion too.
  • Food Combining – okay so this one may take a little practise, but i assure you your digestion will love you! The key is to eat fruit on its own, separate protein from starch meals, so tuna on that sweet potato ..would take the body longer to digest than say a sweet potato with veggies, or tuna with salad. This is a basic overview, give it a go!
  • Probiotics – take a good probiotic, eat fermented foods as much as you can, I love sauerkraut, kombucha and kefir.
  • 70% full – Don’t eat until you can’t eat anymore, leave a little room for digestion, we often overeat, I still do sometimes, being aware is a good first step, to eat until you are comfortable will help your digestion so much.
  • Apple Cider Vinegar – add this to salads, or water. Great for digestion and alkalising the body!
  • Gluten ? – try going without gluten for a week, see how you feel..
  • Soaked Nuts & Grains – soaking nuts and grains before you eat or cook them helps with digestibility x 1o0! Nuts and grains have a coating that can irritate the gut, it’s a toxin that the grain/nut has to protect itself in nature. Soaking nuts/seeds and grains over night improves the nutrition too.
  • Eat 2 – 3 hrs  before bed-  Going to bed with a full tummy is not only uncomfortable, but stops the body from cleansing the body and regenerating ,as it has to work so hard on digesting instead. Digestion slows down the later it gets, and you are missing out on quality beauty sleep if your body can’t do it’s job properly whilst you sleep. You will find you wake up feeling much more refreshed if you eat at least 2-3 hrs before you sleep, and preferably before 8pm.
  • Quality Sleep -  Yes, sleep is good, but good quality sleep is better! I go to bed between 9 and 10pm, the hours before 12pm are the most important, these hours hold the most rest, repair and detoxification. We need energy for digestion, so if your body is tired, your digestion will be sluggish, and you will more than likely have cravings from sleep deprivation.
  • Grounding yourself –  being outside, fresh air, nature, is all great for your digestion and overall wellbeing. Try taking your shoes off and connecting to the earth.

happy-and-free

Enjoy :)

If you are interested in Health Coaching just contact me on my website through the consultation page.

Holistic Health Coach at Hooked on Health
Working with Women to reach their ideal weight, awaken their passion and spark for life.

  • Or if you are interested in getting started on your own Health Goals and Weight  loss journey with a one-on-one consultation contact me at www.hookedonhealth.co.uk

Avocado & Lemon Mousse

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Lemon desserts are one of my favourites! I pretty much love all fruit based desserts, like eton mess, apple crumble, apple pie, lemon meringue, and so on! Although I haven’t eaten any of the sugar laden desserts in a long time. 

I now like to make my old favourites but with all healthy ingredients instead. Guilt free desserts and no groggy feelings the day after are important to me.

Here is my Lemon & Avocado Mousse which is

  • Dairy Free
  • Gluten Free
  • Sugar Free
  • Cacao Free

This makes mousse for 2.

Ingredients :

  • 1 ripe avocado
  • 1 lemon, the flesh, no rind
  • 1 cup of cashews, soaked.
  • 1 dropperful of stevia
  • 1/3 rd cup melted coconut oil

Blend the avocado with the lemon, add in the cashews and stevia, blend again, finally adding the coconut oil. You will probably need to stir a few times between blends, once the mixture is smooth and a perfect mousse consistency it’s ready.

Serve straight away, or chill for an hour in the fridge.

You can also freeze this, and eat frozen like a ice-cream/sorbet.

Enjoy :)

If you are interested in Health Coaching just contact me on my website through the consultation page.

Holistic Health Coach at Hooked on Health
 
Working with Women to reach their ideal weight, awaken their passion and spark for life.
 

 
 
 
 
 
  • Or if you are interested in getting started on your own Health Goals and Weight  loss journey with a one-on-one consultation contact me at www.hookedonhealth.co.uk
 
 
 
 

Don’t Fear The Fat

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Fat is not to be feared, I used to be very wary of fat’s but not anymore!

I focus on eating my essential fats daily, and have realised how important they are for health, and the way they makes me feel.

 

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Fat is so essential for good health.

  • skin,
  • hormones,
  • brain,
  • blood sugar levels

Especially us ladies!  We need our fats!

Good fats are essential for

  • healthy hormone production,
  • regular menstruation
  • fertility.

 

Although not all fat is created equal, that’s for sure,  I’m talking about Essential Fat’s, Our Omega’s, 3, 6 and 9.

 

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Omega 3′s are particularly important, as we don’t usually get the right balance with modern foods, and our ratio in is much higher in Omega’s 6′s to Omega 3′s which in excess can cause inflammation and imbalance hormone levels.

 

I know for myself if I over indulge in nuts, especially my beloved cashews, I can break out due to over consumption of omega 6.

Here is a list of my favourite fats for great health:

  • Hemp Seeds
  • Chia Seeds
  • Coconut  Oil
  • Coconut flesh
  • Avocado
  • Wild Fresh Fatty Fish – Salmon, Sardines,mackerel.
  • Flaxseed’s
  • Eggs (don’t throw away the best bit, the yolk!! )

I love this oil too, I have a tbsp a day in a smoothie or on a salad. YUM!

Try and eat more of these foods and see how they help your skin, hormones and blood sugar, which will help with cravings, snack attacks and your overall mood.

Here are some recipes which include beautifying fats:

Avocado & Lemon Mousse

Goji Bites

Quinoa Superfood Bowl

Pumpkin & Sunflower Seed Milk

Chocolate Orange Mousse

 

Enjoy x

 

If you are interested in Health Coaching just contact me on my website through the consultation page.

Holistic Health Coach at Hooked on Health
Working with Women to reach their ideal weight, awaken their passion and spark for life.

  • Or if you are interested in getting started on your own Health Goals and Weight  loss journey with a one-on-one consultation contact me at www.hookedonhealth.co.uk

 

 

 

Strawberry & Lemon Tarts

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This dessert is perfect for the warmer weather, its refreshing, fruity and lighter than most nut based treats!

  • Gluten Free
  • Dairy Free
  • Cacao Free

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I came up with this recipe whilst trying to create something different to the usual chocolate based healthy dessert for a dinner party.

It was a guesstimate recipe but I was really pleased with how it turned out :)

To be honest anything lemony is good with me,  I also came up with a delicious Lemon Pudding with avocado, but that’s for another post..

This recipe makes x 4 tarts.

Ingredients:

Base

  • 1 1/2 cups of macadamia nuts
  • 1/2 cup of medjool dates
  • pinch of sea salt

Blend ingredients until a dough is formed, press into the coconut oil greased tart tins.

Filling

  • 2 cups of cashews
  • 1/2 cup of lemon juice
  • 1 tbsp of honey
  • 1/2 cup of melted coconut oil
  • pinch of vanilla

Blend all ingredients together until a smooth cream. Pour into the tart tins onto of the base, Place in the freezer for 30 mins to firm.

Topping

  • 2 cups of strawberries, chopped
  • 3/4 cup of medjool dates.

Blend into a strawberry jam, pour onto of the cream filling and place in the freezer to set. Takes about an hour.

These are delicious when totally defrosted or still slightly frozen, I like how when they are frozen you can eat them by hand! Like a ice-cream biscuit!

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Enjoy :)

If you are interested in Health Coaching just contact me on my website through the consultation page.

Holistic Health Coach at Hooked on Health
Working with Women to reach their ideal weight, awaken their passion and spark for life.

  • Or if you are interested in getting started on your own Health Goals and Weight  loss journey with a one-on-one consultation contact me at www.hookedonhealth.co.uk

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Chocolate & Beetroot Sugar Free Cupcakes

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Chocolate & Beetroot Cup Cakes

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Yes Chocolate & Beetroot!

Amazing combination, if you haven’t tried before …

Beetroot being an excellent detoxifier and cleanser, a powerful liver cleanser.

Combined with the taste of Raw Cacao makes these cupcakes deliciously healthy.

These cupcake delights are grain-free, sugar-free and dairy-free.

Ingredients:

  • 4 organic eggs
  • ½ cup of Coconut Flour
  • ½ cup of xylitol
  • 1 cooked beetroot chopped, (takes about 45 minutes in the oven)
  • 1 tbsp of Cacao powder
  • 1 tbsp of coconut oil
  • ½ cup of coconut milk
  • pinch of sea salt
  • pinch of vanilla powder
  • few drops of stevia

Blend the eggs in a blender, add in xylitol, beetroot and blend again.

Next add the coconut milk, coconut oil, sea salt, stevia and vanilla. Blend again. Lastly add the coconut flour and cacao powder and blend well until thoroughly mixed.

Spoon mixture into cupcake holders and place in the oven for 20-25 minutes at 200C.

Enjoy :)

If you are interested in Health Coaching just contact me on my website through the consultation page.

Holistic Health Coach at Hooked on Health
Working with Women to reach their ideal weight, awaken their passion and spark for life.

  • Or if you are interested in getting started on your own Health Goals and Weight  loss journey with a one-on-one consultation contact me at www.hookedonhealth.co.uk