Easter chocolate

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_0896Easter is finally here and so our love of chocolate can be indulged but why should the children be the only ones to have a treat.  Try these delicious  dark cocoa coconut bites.  Fresh coconut is very low in cholesterol and sodium. It is also a very good source of potassium and Manganese, which are needed for good heart health and healthy bone structure.  The oats are high in soluble fibre which helps to regulate blood sugar and the flaxseeds which are a good source of Omega-3 essential fatty acids are good for heart health .

 

However a word of warning; coconut it is also very high in saturated fat so make only small bites and eat only eat one or two.  But enjoy!

Coconut bites makes 25, 45 calories each

1 cup (100g) raw grated coconutIMG_0947

¼ cup (50ml) vegetable oil or coconut oil

½ tsp vanilla extract

2 tsp ground flaxseeds

2 tbls golden syrup

2 tbls unsweeteded cocoa powder

50g porridge oats

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Add all ingredients into a bowl and mix thoroughly

Shape into bite sized balls (x25) or put into moulds and place in the fridge to firm up  - preferably overnight

Giant Couscous salad

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

If you’ve never tried giant couscous before then this is the recipe for you.  The couscous has a wonderfully nutty flavour and because the grains are larger it has more bite and texture than its smaller relation.

IMG_0919The giant couscous is made with wholemeal flour so it is high in fibre and low in fat.  It will keep you fuller for longer and help regulate your blood sugar.  The chickpeas provide a good amount of low fat, low cholesterol protein.

This is perfect for anyone wanting a new recipe for a warm salad.  It is also great for anyone looking for a low calorie but still flavoursome dish. And for all you 5:2 fast dieters out there it is perfect for your evening meal

 

 

Giant couscous salad – serves 2, 273 calories per serving

100g uncooked couscous200 ml cold water

½ tsp olive oil

½ tin of drained chickpeas

1 fresh tomato, chopped

1 tsp capers

½ chilli,chopped

salt and pepper

1 tsp lemon juice

1 tbs chopped mint and parsley

6 green olives

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Pour the oil into a pan and heat.  Add the couscous and toast for 2-3 minutes, stirring all the time, until they are golden and toasted.  Add cold water and stir regularly, cook for 16 minutes or until the couscous is al dente.  Off the heat add the rest of the IMG_0925ingredients, taste for seasoning.

Serve either by itself or as an accompaniment to my previously blogged  stuffed peppers.  These can also be eaten as part of the 5:2 regime or for anyone wanting a nutritious low calorie meal

15% discount off a consultation

imagesSummer is on its way, so what better time to become healthier.  Book a one to one consultation we me within the next 10 days and you will receive a 15% discount.

I will help you to make small but permanent changes to your diet, that will make all the difference.

 

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By making some simple changes you could lose 1lb a week.  So between now and the summer you could lose nearly 1 ½ stone.

And all in time for that gloriously relaxing holiday!

Here’s what you could do

  • Drink more water, not only does it hydrate you (you are often thirsty when you think you are hungry) but it fills you up
  • Take your time with your food.  It takes about 20 minutes for your ‘full up’ message to go from your stomach to your brain
  • Try wholemeal bread, rice and pasta.  They all have more fibre than their more processed counterparts, which is more filling and helps regulate blood sugar

Contact me and quote CODE15%

susan@nutrition-coach.co.uk

07946 301338

 

 

Japanese Style broth

Japanese Style broth - Serves 2, 286 calories per serving (186 calories without the noodles)

This is a very versatile dish and great for incorporating different vegetables like broccoli, kale, mange tout, sweet potato etc.  If you love veg click on this great video link for a vegetable rap!

1 ltr of boiling water1 tsp chopped fresh ginger or ginger paste or ½ tsp ground ginger1 chilli, 2 cloves of garlic chopped1 tbls miso paste (suitable for vegetarians)

1 tsp each of soy sauce, honey and lemon juice

large pinch of black pepper

1 carrot (100g)  – finely sliced150g of each – leek (or onion)), 1 courgette, 1 red pepper, all finely sliced50g mushrooms, 4 spring onions – finely slicedhandful of fresh parsley or coriander chopped

200g of tofu – drained and cut into cubes

1 packet straight to wok noodles like udon

IMG_0890In a large pan add ginger, chilli, soy sauce, lemon juice, black pepper, garlic and miso paste to the boiling water. Continue to boil for a minute.  Turn down the heat and add the carrots and leek and cook for 2 minutes, add the cougettes, pepper, mushrooms and noodles.  Cook for 5 minutes until the vegetables are cooked.  Add the tofu – it just needs to warm through. Check the seasoning and adjust.

Serve in to large bowls and scatter over the chopped herbs and sliced spring onions

 

If you are on the 5:2 fast diet regime then you can add these non-fast day additions

Small handful of unsalted cashew nuts  (28g)- 160 calories

1 tbls sesame seeds – 52 calories

1 poached chicken breast (100g)- 100 calories

 

 

 

 

 

 

 

 

Cooking (con)fusion!

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

Cooking (con)fusion!

imagesAre you confused about what to cook and eat, is all the conflicting information in the media about sugar, fats, calories driving you out of the kitchen and in to the takeaway?

If so then why not let me help you to gain some kitchen confidence.  As a fully qualified chef with years of experience and knowledge in running my own catering company I am in the perfect position to help you through this nutrition nightmare, by offering personalised one to one cookery lessons in my Sherwood kitchen.

IMG_0658I will talk you through the nutrition basics like healthy proteins, fats and carbohydrates.  Help you understand how to get the most from food, how to use seasonal low cost ingredients to make healthy and delicious family meals that everyone will enjoy. You will learn cheats and tips for getting your family to eat their 5-a-day or how to make healthy and nutritious meals for one.

As a chef and nutritional advisor I can adapt recipes to meet your specific needs i.e. vegetarian, vegan, dairy, egg or wheat free.

A client with food intolerance recently said, “Susan has really helped me cope with my dairy and egg intolerance. Instead of being focused on what food I couldn’t have, I have lots of new recipes and ideas for all the different things I can now eat and enjoy. I don’t feel that I am missing out on cakes, desserts or snacks.” SM

IMG_0885Why not come to my 5 * rated kitchen in Sherwood and have a one to one personal cookery lesson tailored to your specific needs

SONY DSCContact me for more details about coming to my kitchen and cooking up a storm

07946 301338

susan@nutrition-coach.co.uk

Stuffed pepper with bean salad

If you are eating the 5:2 fast diet way,  want a low calorie lunch or just love to try a new veggie recipe then this is the dish for you.  Its packed with vitamins, fibre and low cholesterol protein from the bean salad.  You can increase the number of peppers to make this a nutritious family meal or cook and freeze for another day. What’s not to love!

Why not share your favourite 5:2 recipe?

Stuffed pepper – serves 1, 77 calories

1 pepper (150g) – sliced in half and seeds removed

Courgette – 40g cut into small cubesIMG_0867

Garlic – ½ clove finely sliced

Chilli – ¼ fresh chill finely sliced or a few dried chilli flakes

Capers – ½ tsp chopped

Tomato – 1 chopped

Olive oil balsamic vinegar – a splash of each

Ground black pepper

Mint and parsley – about 3 leaves of each, chopped

  • IMG_0847Pre heat the oven 170oC
  • Place the halved pepper in a baking dish.  Fill with the courgette, tomato, chilli, garlic and capers.  Season with black pepper and add a spash of balsamic and oil.  Bake in the oven for 20 – 25  minutes.
  • Remove from the oven and add the chopped herbs.  Return to the oven for a further 5 minutes

 

 

 

Serve with a bean salad – serves 4 , 178 calories per serving

1 can of drained and rinsed cannellini beans

¾ of a cucumber cut into chunks

6 tomatoes cut into chunks

3 tbls olive oil, 1 tbls balsamic vinegar, splash of lemon juice

salt and ground black pepper

1 tbls each of fresh chopped mint and parsleyimages

Mix all the ingredients in a bowl.  Check the seasoning and adjust.  Serve immediately with the stuffed pepper

Non fast day alternatives

Have a double portion of peppers – extra 77 calories

Add a can of red kidney beans in to the salad – extra 63 calories per portion

Is your friend naturally skinny – Probably not!

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

Is your friend naturally skinny – Probably not!

You seem to eat the same but you put on weight and she doesn’t.  These 10 skinny secrets might explain why!

Enjoy breakfast – Your friend very rarely skips breakfast.  A study by the National Weightimages Control Registry (NWCR) confirmed that people who have lost weight were 80% more likely to keep it off if they ate breakfast.  Their daily calorie consumption was no more than people who didn’t eat breakfast.  Why not try scrambled eggs on wholemeal toast or my favourite eggy bread for a protein rich start to the day, or a bowl of porridge with a sliced banana and some blueberries on top to keep you full until lunchtime

Portion control – Have you considered how much you or your friend eat at each meal?  Simagesupermarkets, restaurants and café’s are going large!  For instance packets of crisps are now often sold as 50g grab bags rather than the more common 25g, restaurant plates and bowls are bigger so we are eating more when we eat out, and how often are you only offered a large latte when you order a coffee.  Upselling is a common practice in food outlets the classic being ‘do you want fries with that’!  Learn to say no and only eat what you need.  For more helpful advice read my previous blog portion distortion

Take your time – We live in a fast paced environment; we text, email, instagram, fast forward commercials and we eat at a much quicker rate than we use to and with lots of imagesdistractions.  How many times have you seen someone driving a car whilst eating a burger, or takeaway drink?  It is time to slow down and follow the wise words of our grandparents; chew your food slowly, put down you knife and fork in between mouthfuls and eat at the table.  Why is this so important? It allows the ‘I’m full’ message to go from our stomach to our brain so that we stop when we’ve had enough and don’t overeat.

80/20 rule- This is about applying healthy eating principles 80% of the time and being imagesmore relaxed 20% of the time.  In reality that could mean whenever you go out for a meal 80% of the time you don’t have a pudding, but 20% of the time you do.  The theory behind it is that if you try for 100% all of the time you will fail but be a bit more realistic and you are more likely to stick at your healthy eating goals.  Read my 80/20 blog for more advice

 

imagesBe mindful – Does your skinny friend often refuse a biscuit because she is simply not hungry? This is called eating consciously; being aware of how hungry you are and stopping when you feel satisfied.  You can read more about mindful eating in my previous blog article

 

imagesEarly morning exercise – You and your friend might both have gym membership or enjoy an outdoor power walk but does she do most of her exercise in the morning?  If you exercise before breakfast you could burn 20% more fat.  Some people assume that if you exercise in the morning you will feel hungrier throughout the day and therefore your overall calorie intake goes up but this is not always the case.  Justine Jenkins, Director Vitalitybootcamps and a Health & Fitness Consultant (vitality bootcamps) said “I promote eating a smart breakfast -high protein then you can train at a high rate and not fatigue like you would if you have fasted whilst still benefiting from fat loss”.

Cook more - Cooking at home puts you back in the driving seat of calorie consumption.  No only have you chosen the ingredients but you can also choose the portion size.  A homemade tomato based curry has far fewer calories than the creamy korma you might imageshave picked up from the takeaway.  The salmon sirfry that you created is far more nutritious than the sweet and sour version from the local Chinese restaurant. If you are running short of ideas then try this great pasta dish of salmon and spicy tomato, or this delicious Thai tofu curry

Read food labels – The nutritional information on food labels will give you a clear picture of the calories, fats and sugars as well as the main ingredients.  It can help you to make an informed decision as to whether or not you buy it.  For instance if you bought a fish pie ready meal you’d like to see ‘fish’ as one of the top ingredient but you may not be quite so keen to eat it if the dish only contained 14% fish.  If you want to know more, including what the new food labels will look like go to my recent article food labelling

Buddy up – Eat out with your skinny friend and follow her lead.  She might order soup as a starter (often a lower calorie option and it fills you up), with her main she may skip the chips and ask for a salad with the dressing on the side.  And order a sorbet or fresh fruit salad for dessert, or miss it altogether if she is full.  Watch what she drinks too; does she avoid the sugary and calorie laden cocktails and instead orders a small glass of wine with a glass of water

SONY DSCGet some advice – If all of this is just too much to take in then why not contact me for a FREE 30 minute consultation and I can take you through it step by step and also help you to make healthier food choices, so that you and your skinny friend will soon be able to swap clothes!

07946 301338,  @SH_nutrition, susan@nutrition-coach.co.uk

What have you got to lose?!

Spicy kale with chickpeas

Spicy kale with chickpeas –  serves 2

imagesKale is in season in March, so why not use it to make this delicious and lightly spiced dish. Kale is an excellent source of antioxidant vitamins A, C, and K. The addition of the tinned chickpeas adds some filling and low fat protein.  It makes an idea vegetarian lunch for two

Due to its very high Vitamin K content, if you are taking anticoagulants please consult her doctor before eating kale.

 

1 tbsp vegetable oil

1 onion, peeled, finely sliced

1 garlic clove, peeled, finely sliced

½ tsp each of ground cumin and coriander

Large pinch dried chilli flakes

2 tomatoes, chopped

1 tin of drained and rinsed chickpeas

170g kale, washed, thick stalks removed, roughly sliced, blanched for 2-3 minutes in boiling water, drained

Salt and freshly ground black pepper

 

  •  Heat the oil in a pan over a medium heat and fry the onion and garlic for 2-3 chickpeastirfry-00523minutes, to soften.
  • Add the ground cumin, ground coriander and chilli flakes, stir well, and cook for a further 1-2 minutes. Stir in the tomatoes, drained chickpeas and blanched kale and continue to cook for 2-3 minutes or until heated through. Season, to taste, with salt and freshly ground black pepper. Serve immediately.

International day of Happiness

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

imagesYesterday, 20th March was the International Day of Happiness.  Research shows that 87% of people would prefer to live in a society with the greatest happiness rather than the greatest wealth.

Many different things can make us feel happy, from our family and friends, pets, the weather and food

Certain foods are known to put a smile on our face; food can also evoke powerful happy memories.

I recently wrote about foods to make you feel happy.  It includes two great recipes; one for imagesa salmon and pasta dish and another for a pear, walnut and goats cheese salad.  Both contain omega 3, which helps promote feelings of happiness and reduces feeling of depression

One way to stay happy is to eat foods that can help you to de-stress.  So don’t worry be happy and read this blog entry, which includes some great ideas for healthy breakfasts

imagesAnother of my recent blog entries gave advice about mood boosting snacks like wholenut peanut putter, brazil nuts and bananas, which help release mood enhancing endorphins and serotoninimages

And ending on a positive and happy note, eating a few squares of 70% dark chocolate can also make you feel happy by prompting the release of the mood-boosting hormone serotonin

Pear, goats cheese and walnut salad

Pear, goats cheese and walnut salad  - Serves 2

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This salad is great for using up ripe pears.  The walnuts are also a good source of Omega 3 fatty acids – Great for lifting your mood and making you feel happy.

 

1 ripe pear, quartered and cored

2 slices of ciabatta bread

35g soft goats cheese

30g mixed salad leaves

15g walnut pieces

The dressing: 1tsp each of olive oil, walnut oil and red wine vinegar, balsamic or raspberry vinegar, ¼ tsp wholegrain mustard, a drizzle of clear honey

 

Slice the pears and place them in a single layer in a hot heavy based pan. Cook on a lowimages heat for 10 minutes, add the walnuts and continue cooking for another 5 minutes until the pears are lightly caramelised.

Turn on the grill and grill the bread until lightly toasted on both sides. Spread the goats cheese on the bread and grill for 5 minutes.

Make the dressing by whisking all the ingredients together with a fork, in a small bowl.

imagesArrange the salad leaves on the two plates; add the goats cheese toasty and top with the pears and walnuts. Drizzle over the dressing and serve.