Recipe for Sweet Butternut Squash soup...

It's that time of year again... yep, that's right, time for some good old fashioned food to make us feel all warm inside.

It can be so tempting to 'eat bad' when the weather turns... steaks, chips, desserts/ home baking... basically any food that 'warms' and 'comforts' us in from the cold. Of course these foods are all fine in moderation (as 'treats' as it were) but if eaten too often, it can be easy for the lbs to creep back on.

So what better to balance things out than a tasty, nutritious, heart-warming soup. This one is all 3 rolled into one, with a sweet little kick for extra warmth!

What you'll need:

1 small butternut squash (diced)

450g sweet potatoes (diced)

1 small onion (finely chopped)
1 large Granny Smith apple (diced)
950ml vegetable stock/water

2 tsp Olive oil
1 tbsp dried mixed herbs

Blender

8 servings, takes 30 mins (5 mins prep, 25 mins cooking time)

1. Heat the oil in a large saucepan and sautee the onions, butternut squash and sweet potato for 5 minutes. Add the apple, vegetable stock and herbs and bring to the boil. Reduce heat, cover pan and allow to simmer for 20 minutes.
2. Remove pan from heat. Work in batches depending on size of blender, pour soup into the blender and blend until smooth. Serve soup and/or re-fridgerate the remainder (great for taking to work or saving for another day). Choice to add a wholemeal bread roll or pitta, slither of light margerine. Garnish to decorate if desired.
3. Grab a spoon, snuggle up and enjoy!

Per Serving (without roll or pitta and margerine) - 138 kcals, 2.9g protein, 27.9g cardohydrates, 1.6g fat (0.2g saturated fat), 3.9g fibre, no added sugar.

Feel fab loves...

...Nando's!

Peri-Peri Chicken, freshly toasted pittas, flavoursome spicy rice and you can even have a starter and main course too. Oh, and it can all be low in fat.
Yep, you heard it right. Losing weight means keeping an eye on what you eat but it needn't mean sacrificing taste or your social life. It's fine to eat out... the trick is not to pig out!
Nando's is a personal favourite of mine as it tastes delicious but is easy to cut down on the calories too. The chicken is flame grilled not fried and the peri-peri marinade is very low in fat. But beware of mayonnaise! This is where most of the calories will be, so simply ask for your pitta, bun or salad without mayonnaise (a good tip when buying sandwiches too) and perhaps ask for chilli jam instead or go without. There's a low-fat spicy rice option instead of chips (maybe pinch 1 or 2 off a friend or your partner as a mini treat instead!), and starters such as red pepper dip with pittas which is perfect for sharing. Another great option as a side is a corn-on-the-cob which is naturally low in calories and, again, very tasty!

Nando's also do great little spices and sauces for home cooking, low in fat yet again, which can make things like salads and chicken pittas taste a little more interesting.

So now you can treat yourself to a meal out (or in) without the guilty feelings.... enjoy!

This Season's 'must'... Press-ups!

I know, I know... they're not everyones cup of tea and, if done properly, they blinkin' well hurt but good old fashioned press-ups are great for toning your upper body and for keeping everything nice and firm! That's a firm bust, nicely defined shoulders and it'll be time to say bye bye to those 'bingo wings'!
Autumn may be on it's way (and with it, plenty of layers) but it can still feel great to have lovely toned arms, whatever the weather. Think party dresses, think tight fitted jumpers, even sexy lingerie (?)... Autumn and Winter needn't have to mean covering up, instead it can be a great time to get into shape rather than waiting til the New Year.
Here's how to do them (go on, how many more reasons do you need?)...

1. Start with an exercise mat (or a bath towel if you don't have one) and get onto 'all fours', knees hip width apart and hands directly underneath shoulders or slightly wider, facing forward.
   
2. Choose the position best for you: Beginners= knees underneath hips in a 'table' position, Intermediate= take knees further back to increase resistance, Advanced= knees as far back as possible or off the ground into a full press-up (very advanced, do not attempt if you have any weakness in your lower back).
3. Bend the elbows and lower your chest towards the floor, slowly and controlled, until your nose is almost touching the ground, slowly push back up into start position without locking elbows.
4. Speed should keep steady throughout, roughly 2 seconds each way. Breathe in as you lower, breathe out as you push up.
5. Aim to perform 2 x 8 reps 3 times per week, increasing to 2 x 20 reps as and when possible.

They're great for whilst on holiday, or if you're away with work, as you don't need any equipment other than the mat or towel. So there's no excuses not to give them a go, which combined with a balanced diet and general exercise, will give you gorgeous toned arms all-year round. After-all, flabby arms are sooo last season!

Run Preston!

Ok... so running may not be your idea of fun (or at worst, it may be your idea of torture!), but when you think of the benefits- improves cardiovascular fitness, relieves stress, helps tone you up all-over, assists weight-loss- it's hard to say a bad word against it.
It can be tough when starting out but once you get going there's often no stopping! After a few weeks you'll feel fitter, start running further and wa-laa... you're ready for your first challenge! And what better challenge to set yourself than the annual 'Run Preston'! There's a 5k and 10k and it's on Sunday 26th September, giving just under 4 months to prepare. It needn't be too daunting; simply set little goals along the way, gradually increasing distance, and you'll be amazed at how quickly you progress (whilst losing weight and/or shaping up in the process). It really is a great day and though it can be tough in places, the support of the spectators helps get you through. Click here for more details/application form, or contact me for details of training packages... Go on, you never know until you try!

Feel fab loves...

...Cadbury's Highlights Hot Chocolate!
Love chocolate but hate the calories? Then these little gems are just for you. Imagine all the yummy-ness of Cadbury's chocolate but with a lot less guilt! You can buy it in tubs also but I find individual sachets are much handier and are perfect for popping in your desk drawer or bag (great for emergency chocolate cravings!). They contain just 40 calories and 1.4g fat per sachet, that's approx 200 calories and 10g less fat than an actual bar! They're still high in sugars though so once per day maximum is best, though an extra sachet fine if you need more.... afterall, they're still much better than giving into the real thing. They're also a great substitution for tea and coffee if you're trying to cut down on the caffeine, and can be a good distraction from eating biscuits if that's your downfall too!
So next time you're getting the groceries in (all healthy i'm sure!?), why not pop a few sachets into your trolley and see if they do the trick for you!

Recipe for Egg and Pepper Saute...

Wanting a nice light meal which is quick, healthy AND tasty? Look no further! This fresh, colourful little number does just the job and, even better, it's a great source of protein too (the perfect training partner for exercise). Enjoy!

What you'll need:
1/2 tbsp olive oil
1 small onion, finely chopped
1 yellow or orange pepper, de-seeded and finely sliced
1 clove of garlic, crushed
150g green beans, sliced into halves
4 tbsp white wine (or vinaigrette)
2 ripe tomatoes, diced
2 medium eggs
2tbsp chopped fresh parsley
crusty wholemeal bread, to serve

based on meal for two, takes 25 mins (prep and cook)

1. Heat the olive oil (or use spraylight spray to reduce calories further) in a large frying pan and fry the chopped onion and garlic until softened (for approx 2 minutes). Add the peppers, green beans and white wine or vinaigrette. Fry all together, stirring for another 2-3 minutes.
2. Add the diced tomatoes and fry for a further 1-2 minutes until tomatoes are warmed through. Make 2 medium sized hollows in the vegetables with the spatula or spoon.
3. Crack an egg into each hollow and cook over a medium heat for 3-4 minutes or until the egg is to your liking. Sprinkle the parsley and add seasoning to taste. Serve with crusty bread and wa-la, dinner is served! Who knew healthy could taste so good?
   

Per Serving (without bread) - 187 kcals, 10g protein, 11g carbohydrates, 10g fat (2g saturated fat), 4g fibre, 0.23g salt plus no added sugar.

Feel fab loves...

Anti-ageing Creams!
We often spend a fortune trying to make our bodies look good... gym memberships, organic food, spray tans etc etc. And for when we're not feeling so great about them (or when good intentions fall a little by the way side) we can simply hide our bodies away until another day. But there's one part of our body that, for the majority, is always on show...our face!

Some anti-aging creams may seem a bit of a splurge in comparison with cheaper ones available, but- from personal experience- you can definitly see and feel the difference. There are so many great ranges out there (you could speak to an assistant to determine which best for your skin type), but my own personal favourite is the No.7 Protect & Perfect. It leaves my skin feeling lovely and soft as well as looking fresher/younger too.

From smooth foundation to forgiving eye cream (perfect for hiding late nights and/or long days!), Protect and Perfect is a great mid-price anti-aging range which not only adds a touch of luxury to your skin care regime, but also gives free gifts and Boots Advantage Points too...pure indulgence at it's best.

Get fit, have fun and help raise millions...

We've all heard about this years Sport Relief but how many of us are actually taking part? It's easy, simply round up a couple of friends or family members and go to http://www.sportrelief.com/ to register. There's a 1 mile for the unfit (or for those who like to take it nice and easy), a 3 mile for intermediates and (deep breath) a 6 miler for those with stamina and/or who like a good challenge! Running is great for cardiovascular fitness and is a brilliant way to burn calories too. There's still places left for the 'Mile' at Avenham Park, Preston, Sunday 21st March... so why not log on, dust off those trainers and go run!

Feel fab loves...

....Fruity Ryvitas!

We all know Ryvitas are a great snack when slimming but they can taste a little like, erm, cardboard. Well... not any more! Ryvita Fruit Crunch crispbreads have a lovely top layer of seeds and currants making them actually rather tasty. You can eat them as they are or perhaps with sliced banana on top (a great energy snack) or even with a good old fashioned cup of tea. And what's more, they're only 57 calories each so go on... snack away.

Recipe for not-so-naughty Sticky Toffee Puds!

Here's something novel, a dessert that's actually not too bad for you! And it's secret?...easy, take out the fatty bits. In other words: butter! And in it's place- date puree. It may not sound as tempting but these little puds still taste delicious and come with a lot less guilt! But watch out, they're still quite high in sugar and so should be seen as a treat within a balanced diet (especially if trying to lose weight). Ok thats the prep talk out of the way; time to don your apron, grab that whisk and bake baby bake... enjoy!

What you'll need:
87g pitted dates (fresh or dried)
75ml maple syrup
42g self-raising flour
1/2 tbsp vanilla extract
1 large egg, seperated
Food processer or hand blender

based on 2 puddings, takes 1 1/2 hours- simply double up on ingredients if you want to bake 4!

1. Pre-heat your oven to 180 degrees c(fan assisted 160)/gas mark 4. Simmer the dates in 90ml water for 5 mins. Tip the remaing into a food processer (or use a hand blender), add 3 tablespoons of maple syrup along with the vanilla extract, and blend until smooth Transfer into a bowl and mix in the egg yolk then the flour.
2. In another bowl, whisk the egg whites until stiff and slowly fold in the date mixture as above. Spoon one tbsp of maple syrup into both of the pud moulds then add the mixture dividing equally. Cover each mould with foil (nice and tight) and place them in an ovenproof dish. Finally (nearly there!)...pour hot water up to half way up the side of the moulds and wa-la, into the oven it goes. Cook for an hour and/or until you can place a skewer through each pud and it comes out clean.
3. Once you're happy with your puds, take off the foil and run a knife around each one to loosen form the mould. Now place a plate over each mould, quickly flip over and there you have it. Drizzle a little maple syrup over to finish and you could add a very small amount of low-fat ice-cream as an optional extra treat!

Per serving (without ice-cream)- 339 calories, protein 7g, carbohydrates 73g, fat 4g, saturated fat 1g, fibre 2g, added sugar 25g, salt 0.33g.

Feeling fab at 30

Happy Birthday to me!! And this year it's the not-so-dreaded 3- 0! To me, the saying "you're only as old as you feel" has never been so true. And the secret? It's simple...taking good care of myself, physically and emotionally. Exercising and eating a balanced diet is the most obvious way to do this (not always easy but very worthwhile), but also relaxation and/or having fun is important too! Why not make space in your diary and do something just for you- a trip to the cinema, a girls night in (or out!), even just taking a bath- anything that makes you feel good. It'll knock years off you in no time!

Box yourself fit!

How would you like a good fun work-out which burns calories, tones you up AND reduces stress? Why not try a bit of boxing! Boxing is a personal favourite of mine as it's brilliant for improving cardiovascular fitness, toning arms and shoulders, improving balance and co-ordination and relieving stress. It's also great if you don't have much space and/or no equipment. Just 30 minutes of boxing can burn up to 300 calories (as well as the toning!). Check out these 4 options:

1. Let's Pretend! Shadow boxing is perfect if you have no-one to spar with and/or no equipment to use. It's easy, all you need to do is pretend you're boxing... in effect you are simply fighting the air! You can add jumps, twists and jogging-on-the-spot to add more variety and/or increase intensity.
2. Join a class. Most health clubs or leisure centres offer combat or boxing style classes which will teach you the moves (then you can practice the shadow boxing more effectively) and gives you a great work-out. Look out for classes such as 'Boxercise', 'Box-Fit', 'Taebo' or 'Body Combat'.
3. Train together. Another home one (or some gyms may have gloves and pads you can use), all you need is a boxing set (usually about £20), a partner to train with and away you go! Even holding the pads gives a good work-out, remember to push into the gloves a little as your partner punches the pads to reduce risk of injury. I do a lot of pad work in my personal training which many ladies really enjoy and definitely feel the benefits.
4. Turn on the telly! A great way to keep motivation high when training at home is to buy a fitness dvd, but as soon as you start to get bored of it...buy a new one! They cost about £12 each (or older ones can be cheaper, try online) and should last about 2 months before you start to tire of it, so all in all a good cheap way to box.

Feel fab loves...

Mini Straighteners!
They're cute, they're stylish and at just 15cm long, they even fit in your handbag! Mini Straightners are great for quick touch-ups, extra precision getting to your roots or just for doing your fringe (perfect after exercise!).

Remington do a great little pair called Straightini's (approx £15-30) or there's the Ice Diamond (approx £49.99) which has different heat settings, come in black, pink, purple or gold and are encrusted with diamantes (see pic). Gorgeous!

New Year, New You?

Happy New Year everyone! It's the dreaded first week of being back to normality; the hang overs have gone, the kids are back to school, our belly's are still full from all the festivities and our minds focused on one thing and one thing only... New Years Resolutuions. Yes it's that time again- time to ditch the stodge, quit the cigs and/or alcohol and embark on a wonderfully healthy lifestyle which will transform our flab to fab in no time! But will we actually stick to them? A few weeks (and excuses) later and we discover that the answer, in many cases, is er...no. "Oh well" we say "...there's always next year".

For most, this becomes a cycle year in year out, mainly because our resolutions are unrealistic in the first place. My advice? Get healthy, stay healthy! Start by making gradual changes to your lifestyle, such as doing 2 or 3 30 min work-outs per week or cutting down the amount of biscuits you eat in a day, and take it from there. Like in personal training, you could write down these goals with timescales too e.g be doing 3 good hour work-outs by March then 4 by June. Keep reviewing your goals and write new ones every couple of months or even every few weeks if you need the extra motivation. And remember, keep them realistic! If you love chips (or any other naughty food!), don't cut them out altogether. Instead, limit yourself to eating 1 portion every 1 or 2 weeks... this way you still get to enjoy them but without feeling guilty. If you work long hours then fit in exercise only when you know you can stick to it and even write planned sessions and times as appointments in your diary. Remember even 2 lots of 30 mins per week is much better than none at all! Last but not least, enjoy what you're doing. Find healthy meals or treats that actually taste good and try different activities until you find some you enjoy e.g classes, swimming, running, even walking the dog. i.e If the gym bores you... don't go!

And Wa-la.... your lifestyle is much healthier and, without even knowing it, you keep your resolutions all year long. Didn't you do well!