Sometimes when making a lifestyle change it can seem overwhelming not knowing where to start. You may have started classes or diets and they haven’t worked for you so you feel like giving up. I know it’s not easy but don’t! Your health and wellbeing is the most important asset you have and there is no one size fits all.
When working with clients I ask them to do three simple things:
- Have a health goal
- Keep a food and lifestyle diary
- Be prepared.
Once you have identified yournumber one health goal and completed a food and lifestyle diary, a very simple and powerful tool to focus on your lifestyle habits, you can start to focus on what you can do to achieve your goal. This is where I sit down with clients and put a plan in place, one that fits around their lifestyle. Because you have to be prepared. There is no point saying, ‘right I am going to start running every day, only eat vegetables, not eat any treats or drink alcohol and I’ll be doing the marathon in 8 weeks time’ without being prepared. Good luck with that!
Finally, be realistic, don’t worry about what ‘everyone’ else is doing, what can you do to build on new lifestyle changes that become your new norm? Making small changes to your lifestyle, ones you can maintain really do make a big difference. Life is a marathon, not a sprint. Remember the story of the tortoise and the hare? Slow and steady really did win the race!
For more information on my health and nutrition coaching services email. [email protected]
This is really handy for leftover roast chicken.
- Leftover roast chicken (or can use 2 raw chicken breasts and cook through)
- 1 leek or onion
- 1 clove of garlic
- 2 carrotts
- 2 sticks of celery
- 1 cup of frozen peas
- ½ bag spinach/ bok choi or tender stem broccoli
- 1 teasp oregano/ green nori sprinkle (sea vegetable condiment)
- Fresh or dried herbs rosemary, thyme, parsley
- Black pepper, rock salt/ Himalayan salt.
- 1 tsp/knob real butter
- 1 tsp (dijon mustard optional)
- 2/3 tsp flour
- 200/250 ml milk
- Chop the vegetables.
- Gently heat olive oil and add leek/ onion, garlic saute for a couple of minutes until soft.
- Add herbs, carrots, celery, green vegetables then add the chicken.
- Meanwhile, make the white/ roux sauce.
- Melt the knob of butter and whisk in your flour (and mustard if using) until they blend in and then slowly add reserved milk and keep whisking until the sauce thickens. You may need to add more milk if sauce too thick. Season with ground black pepper and salt.
- Add the sauce to the chicken and vegetables and add the peas. Cook for 10/15 minutes (if using raw chicken until chicken fully cooked)
Serve with brown rice or mash or roast sweet potato.
This is really handy one if tired and not much in the fridge. Using a few store cupboard staples, as I call them, you can whip up a tasty, nutritious and satisfying meal. I use chorizo here but for a vegetarian option, you could use aubergine coated in paprika and a bit of cayenne pepper.
- 1 red, green or yellow pepper
- ½ bag spinach
- ½ red onion
- 1 clove of garlic
- ½ chorizo sausage or
- ½ a large aubergine cut into to chunks and coated in 1 teaspoon paprika and ¼ tsp cayenne pepper.
- 1 tin haricot or black eye beans
- 1 tin tomatoes
- 1 teaspoon paprika
- ½ tsp cayenne pepper
- ½ tsp oregano or green nori sprinkle (sea vegetable condiment)
- black pepper/ rock or Himalayan salt
- Chop peppers, onion, and garlic.
- Heat olive oil in the pan and add paprika, cayenne pepper, oregano/ nori sprinkle and peppers, onion and garlic. Gently cook until soft.
- Add chopped chorizo or coated aubergine and toss in vegetables and spices.
- Then add in can or beans and tomatoes, season with pepper and salt and cook for 10/15 minutes.
Serve on its own with fresh parsley or coriander and/or brown rice.
In from work tired, cold, hangry and want something quick, tasty but also good for you? No worries. Quick pasta sauce with sneaky veg.
1. Chop; 1 red pepper, 1/2 courgette, 1/2 onion (red if you have it), 1 clove of garlic, black pepper, chili flakes, and olive oil. Roast in the oven for 15 min.
2. Cook pasta (try wholemeal works great with this sauce).
3. Blitz veg in a blender.
4. Wilt some spinach (optional) in some olive oil. Add 1/2 can of tomatoes and the blended veg. Simmer for 5 minutes.
5. Add to pasta and stir in. Voila.
This also works well as a pasta bake. Use penne pasta, cook to instructions add the sauce and can of tuna if like and/ or mozzarella or grated parmesan. Bake for 10/ 15 mins. Sorted!
A good pizza is hard to beat. This recipe is so simple and freezes great so you can always have some pizza dough in the freezer. Cheaper than a takeaway or shop bought pizza and tastes even better! I also use spelt flour as I find it easier to digest than wheat and it makes a great base. It also works as flatbreads just make them slightly thicker and drizzle with olive oil, sundried tomatoes, and herbs.
- 250gm organic spelt white flour
- 1 teaspoon quick dry yeast
- Himalayan salt
- 4 tablespoons olive oil
- 350ml warm water
- Passata and grated mozzarella and whatever you fancy!
- For something, a bit different try my hangry quick pasta sauce spread over the pizza base, top with buffalo mozzarella, basil and chili flakes or
- tuna, anchovies and olives seasoned with Gree Nori Sprinkle or sea veg condiment.
Sieve both flours into a blow. Add salt and yeast. Add in olive oil. Then add in warm water, it reacts better with the yeast. Mix together until you get a dough. More water may need to be added, only add a little at a time. Knead the dough then cover in a little olive oil. Cover with a cloth and let to grow for between 1/2 hours the longer the lighter the dough. Split into three, each one rolls out to roughly 12inch pizza base. Roll on out on parchment paper, it’s easier then to transfer onto whatever you are cooking it on. Place on pizza stone or on a baking tray, oven grills. Then cover the base with passata add grated mozzarella and topping if using.
The key thing is a super hot over 220 have it preheated otherwise the dough will go soggy. Then place in for 7/10 minutes. It can go from uncooked to burnt in 1 minute so at first go for 7 minutes then put back in for a minute or two until fully cooked.
- 1 eggs (organic or free-range)
- 10 grams cheddar cheese or goat’s/ mozzarella cheese (good quality)
- Add smoked salmon or mackerel or chicken/ turkey
Peppers, onions, tomatoes
- Small handful of green leaves, e.g. spinach, rocket
Place eggs in a bowl and season. Beat lightly and whisk in cheese/ ingredients using. Lightly oil a muffin tin/ cases, remove excess oil with kitchen paper and pour egg mixture into the individual shapes. Place in oven @ 160 C for 10-15 minutes or until cooked.
(Preheat oven to 220c)
- 500gm wholegrain brown or spelt flour
- 1 tsp sea or Himalayan salt
- 1 tsp bicarbonate of soda (baking soda)
- 25gm butter
- 60 gm mixed seeds (and walnuts if liked)
- 1 egg or 1 tablespoon of milled flaxseed mixed up with 3 tablespoons of water (has same effect)
- 300ml plain probiotic yoghurt
- 2/3 tablespoons of water (depending on how dry the mixture is)
Sift flour, soda and salt into a bowl add in seeds and nuts (if using). Rub in butter to resemble breadcrumbs. Mix in egg or flaxseed mixture into yoghurt and add to the rest of the ingredients. Add water if necessary to create a soft dough. Form a round and place on a baking tray or parchment paper at 220c for 10 minutes then reduce to 25/30 minutes at 190c.
- 200gm Jumbo Oats
- ½ a grated apple
- 2 tablespoons of honey
- 3 tablespoons of olive oil
- 1 tablespoon of milled flaxseed
- 1/2 teaspoons of cinnamon
Add (optional) Mixed seeds, nuts, and raisins
Mix all oat mix ingredients together (not seeds, nuts or raisins) and you may have to add 1/2 teaspoons of water if mixture too dry. Spread out on a baking tray or baking paper and cook for 10/15 minutes at 180 until golden brown. Set aside to cool and add chopped nuts, seeds and raisins. Keep in an airtight container.
Asian noodle salad a quick, easy and versatile dish. One of the main things I advise clients to have are some store cupboard staples so if you come in ‘hangry’ you don’t dial a takeaway or just eat something that won’t sustain you. Rice noodles are a great one to have, I also have some canned fish there too as they can be added quickly. You can really add anything to this some lovely veg and greens, chicken, pork, beef or fish. If having veg option make sure you include some nuts or seeds for protein so it’s a satisfying meal. Start to finish 10 minutes, you won’t get a take away delivered as fast!
1 person (just up ingredients per person)
- 100gm rice noodles (cooked per packet instructions)
- Chopped veg (peppers, grated carrot, celery, spinach, broccoli etc)
- Chicken, pork, beef, or fish (canned salmon used here)
- 1/2 chili or 1/4 or 1/2 teaspoon of chili flakes (optional)
- 1 teaspoon fish sauce
- 1 teaspoon soya sauce (a light one preferable like Tamari)
- 2 teaspoons sesame oil (or olive oil)
- 2 teaspoons rice wine vinegar
- 1/2 teaspoons honey (or brown sugar) depending on the level of sweetness required
- Juice of half a lime
Place vinegar and honey/ sugar in a pot and heat gently to dissolve sugar/ honey. Take off the heat and stir in fish sauce, soya sauce, oil and lime juice. Taste to see if more lime or honey required. Add in chili if using.
Drain noodles and place in dish. Toss in salad dressing. Add veg and meat and top with lime, sliced cucumber, spring onions, seeds, nuts, basil, mint, coriander, chili flakes (basically whatever you fancy!)
- 1 large aubergine
- 1 can tomatoes
- 1 red onion
- 1 clove garlic
- 1 courgette
- 1 red pepper
- ½ bag of spinach
- *½ cup of puy lentils/ green lentils (or 1 can of pre-cooked lentils)
- ½ stock cube
- 1 tsp cinnamon
- 1 tsp or bunch of thyme, parsley, rosemary
- Olive oil
- 1 tsp/knob butter, 2/3 tsp flour, and 200/250 ml milk
Note: Top with mozzarella or goats cheese if wish
*For meat option put in ½ lb lean mince meat and only ¼ cup lentils (brown mince and follow instructions then add in with lentils).
If using dry lentils put the puy/ green lentils in a saucepan and half a stock cube with 500ml water. Bring to the boil and simmer for at least 30/40 mins until soft. Do keep a watch that the water doesn’t boil off as they will absorb the water so you may need to add more.
Slice up peppers, courgette, garlic, and red onion. Put in a roasting dish and season with ground black pepper and salt (Himalayan or sea salt) drizzle with olive oil and place in the oven for 20 mins at 170/180.
Thinly slice the aubergine and place in a frying pan with some olive oil and gentely brown on both sides, then set aside. Remove the roasted veg from oven, set aside. In a large saucepan gently heat some olive oil add the herbs, ground pepper, and salt and saute for a few minutes then add in the tomatoes and gently simmer for 10 minutes. Remove from the heat and place the sauce in a blender and blitz until you have a rich sauce. Return the blended sauce to the pan and then add lentils (meat if using), spinach stir in and let it gently simmer away while making the roux.
For the roux melt the knob of butter and whisk in your flour until they blend in and then slowly add your milk and keep whisking until the sauce thickens. You may need to add more milk if sauce too thick. Season with ground black pepper and salt.
In a roasting dish layer half of the roasted vegetable sauce then top with a layer of aubergine then top with next half of the sauce, then layer more aubergine. Finish by pouring over the roux sauce and top with mozzarella or goats cheese if using. Cook for 35/40 minutes in the oven at 180.
Can be served on its own or with a salad, brown cauliflower rice, roasted sweet potatoes or potatoes.
This dinner really hits the spot on a cold winters evening. It can be prepared in advance or reheats very well. It’s also nutrient dense and a great alternative to meat, as the carnivores in my house don’t seem to notice the difference! Lentils are an excellent source of protein and great to aid digestion. Red peppers are full of antioxidants. Garlic for the keeping the old colds at bay. Aubergine is known to help the nervous system and high in fiber and spinach has Vit C, protein, iron and antioxidents. Enjoy! x