Top 5 food tips for students

Top 5 food tips for students

A-level results are out, so for many its now off to University.  You may be completely prepared for it or you might be terrified of what the next three years holds for you.  But either way you will have to be more independent than you probably have been.  And that goes for what you eat.

Follow my 5 simple tips and at least you will have the food side of things sorted!

Tip #1

Try and avoid fast food outlets, takeaways and ready meals.  If that’s not possible limit them to once or twice a week.  The reason being they are heavily processed, contain high amounts of salt, sugar, fat and calories and are often lacking in nutrients.  The result could be weight gain, tiredness, bad skin, irritability, poor sleep and concentration.  Instead focus on plenty of vegetables, fruits, wholegrains, water, nuts and pulses.

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Tip #2

Buy the basics; by that I mean a selection of tins, jars and packets that can quickly be turned in to a nutritious meal.  And don’t be afraid of frozen veg and fruit; they are nutritious, inexpensive, reduce food waste and easy to prepare.

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Do your food shop at the end of the day, when you are more likely to bag bargains like reduced prices.  Also buy food the day before a shop is closed for a public holiday (and they have to get rid of stock).  Buy fresh fruit and veg when its in season – it is bursting with nutritional goodness and also cheaper (often greengrocers or local Asian supermarkets have very reasonably priced items).  But don’t buy food when you are hungry, it will encourage you to buy high fat, sugar processed items

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Tip #3

Buy in bulk.  Dried goods are often cheaper when bought in quantity.  If you haven’t got the space to store lots of food, club together with your friends; share the cost, share the quantity, share the discounts.  Don’t be afraid to shop around; Aldi, Lidl, Coop, Morrisons are often cheaper than the big named supermarkets.

Tip #4

Whilst you’re still at home get some quick and easy recipes under your belt.  Base your meals around vegetables, they are incredibly cheap, nutritious, versatile and easy to cook

  • spaghetti Bolognese – either with mince, Quorn or lentils, tinned tomatoes, lots of herbs, chopped veggies (carrots, peas, sweetcorn, onions, mushrooms courgettes, or wherever you have available) and some stock powder. Served with wholemeal spaghetti (to keep you fuller for longer)
  • Curry – cauliflower and chickpea is simple and cheap.  Fry frozen cauliflower in a pan with a chopped onion.  Add a jar of curry sauce or curry powder/paste.  Add a tin of chickpeas and its water (if using curry powder or paste).  finish with a splash of lemon juice and some fresh coriander (if you want it to look cheffy!

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  • stir-fry – use can use a frozen stir-fry mix and a jar of Sharwoods black bean and pepper sauce (low in sugar).  Add chicken, beans, tofu, nuts or Quorn for protein

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  • cheats risotto – using microwave wholegrain rice, frozen veg and leftover cooked chicken, Quorn, tofu or beans.  You can make it fancy by adding fresh or dried herbs and spices

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Tip #5

If you really don’t know where to start come to my student cookery classes that take place in West Bridgford, Nottingham every Thursday at 2pm

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Mellow menopause

How to experience a mellow menopause

Join me, Susan Hart nutrition coach and Pamela Windle, women’s health coach for an evenings discussion about the menopause and how to manage it. It will take place in my home, that has been especially designed for relaxed group sessions

20th July 6.30 – 8.30pm, West Bridgford, Nottingham

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We will lead you on a path of discovery:

How to overcome symptoms naturally
What foods nourish your body
Say good bye to those hot sweats, mood swings and more
Enjoy a mouthwatering vegan supper prepared by Susan

Pamela and Susan are joining forces to bring you this unique evening that will jump start your hormonal healing journey.

Places are limited to 12, so don’t delay book your place to avoid disappointment

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Click on Eventbrite to secure your booking. Tickets are £25 each

https://www.eventbrite.co.uk/e/mellow-menopause-tickets-35506086661

menopause

Teen Healthy Cooking Workshop – Cake-tastic!

Teen Healthy Cooking Workshop – Cake-tastic!
by Nutrition coach Susan Hart and Rebecca from Willow and Dove
Wednesday, August 23, 2017 2.30 – 3.45pm West Bridgford Nottingham

Cost, £17

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Have you ever come home from school or college starving hungry and in need of a healthy cake?
Join us for a fun, small group (max 6), hands-on workshop for 13-16-year-olds and learn to make your own raw cakes to wow your friends and family!
Our cakes are all free from gluten, dairy, egg and soya.
Learn how to make:
*A yummy raw millionnaire slices with a super simple caramel
*How to make your own chocolate from 3 simple ingredients to top your millionaire slice
* A rich, chocolatey raw brownie with a decadent, easy icing

Take home all your creations from the afternoon plus recipes cards to recreate your cakes at home!

https://www.eventbrite.com/e/teen-healthy-cooking-workshop-cake-tastic-tickets-35873249856

And if that weren’t enough.……Join us on Wednesday 16th August 2.30pm – 3.45pm for our first workshop on healthy snacks!

willow and dove

Click here for all the details  http://www.nutrition-coach.co.uk/blog/snack-attack/

willow and Dove Aug

Teen Healthy Cooking Workshop – Snack Attack!

Teen Healthy Cooking Workshop – Snack Attack!

Wednesday 16 August 2.30 – 3.45pm West Bridgford, Nottingham

Cost, £17
willow and dove
Have you ever come home from school or college starving hungry and in need of a healthy snack?
Join me and Rebecca from Willow and Dove for a fun, small group (max 6) hands-on workshop for 13-16-year-olds and learn to make your own snacks to wow your friends and family!
All our snacks are free from gluten, dairy, egg and soya.
Learn how to make:
* Little POWER Balls in a variety of flavours (e.g Peanut Butter Brownie, Lemon and Coconut)
*Fabulous Fruity Smoothies
*Learn how to make a healthy chocolate sauce from scratch for our rainbow fruit dippers

Take home all your creations from the afternoon plus recipes cards to recreate your snacks at home!
Book you place by clicking through to Eventbrite   www.eventbrite.com/e/teen-healthy-cooking-workshop-snack-attack-tickets-35873174631


And as if that wasn’t enough……..Join us on Wednesday 23rd August 2.30pm – 4pm for our second workshop on healthy cakes!

willow and dove Click here for all the details http://www.nutrition-coach.co.uk/blog/cake-tastic/

willow and Dove Aug

Introduction to Vegan Raw Cakes & Chocolate

Introduction to Vegan Raw Cakes & Chocolate

Join myself and REBECCA from Willow and Dove for an in-depth,  hands-on afternoon:

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*Learn a simple technique to make your own raw chocolate at home

*Understand the basics of making vegan raw cheesecakes and how you can adapt a single recipe to make various flavours

 *Learn how to make healthy snacks to stock the fridge when sweet cravings hit 

*Learn how to adapt the millionaire slice to make a healthier alternative 

 

Our workshops are free from gluten, dairy and egg

What’s included:

*Small group, hands-on workshop (max 6 people)

*All ingredients

*A box of treats made by the group

*Your own recipe cards 

*Healthy snacks, tea, coffee and fruit tea

*A mini raw chocolate starter kit to get you started at home

All this for only £60

Take a virtual tour of my kitchen

Have questions about Introduction to Raw Cakes & Chocolate, then contact me on

07946 301338

click here to book your ticket

https://www.eventbrite.com/e/introduction-to-raw-cakes-chocolate-tickets-35302223902

Mother’s Day Special – Raw vegan cakes & chocolate

Looking for some new ideas or inspiration? Or a unique gift for Mother’s Day to enjoy with your Mum?

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Join Rebecca from vegan pop up willow and dove &  me  Susan Hart, nutrition coach to learn how to create your own raw cakes all free from gluten, dairy and egg.

You will learn how to make:

*White Chocolate & Raspberry Cheesecake
and
*Millionnaire Slice
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*Learn how to make handmade raw chocolate to top your cheesecakes 
*Find out the essential tips, tricks and nutritional information to create your own raw cakes in multiple flavours at home.


You will take home all the recipes from the evening plus two mini cakes.

All for the very reasonable price of £25.  It starts at 5.30 and finishes at 6.45 (possibly 7pm) on Thursday 23rd March

The workshop is open to both individuals and mothers and daughters/sons.

 

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The evening will be held at my vegetarian and vegan cook school in West Bridgford. This is a small group workshop (max 6) with a demonstration and some hands-on participation.
Tickets are available through Eventbrite – click on the link below

https://www.eventbrite.com/e/introduction-to-raw-cakes-chocolate-mothers-day-special-tickets-32800728863

We welcome any questions you may have about the evening:
Susan@nutrition-coach.co.uk
willowanddovecakes@gmail.com

Click here for a video montage of our latest workshop

https://youtu.be/k2w9Lf91hrI

We look forward to welcoming you next week

Nutrition, Meditation and Yoga

Nutrition, Meditation and Yoga 

It’s cold, its damp and its February! At this time of year when all we seem to do is work, eat and sleep it’s easy to become sedentary, sluggish and rely on carbs to see us through. But it doesn’t have to be that way; I’ve teamed up with Kim Rossi to deliver a relaxing and restorative workshop called ‘Nourish your body and mind with nutrition and yoga’

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The nutrition and yoga workshop takes place in West Bridgford on Friday 24th February from 10.30 – 12.45.

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For an introductory price of £30 you will participate in a relaxing and nurturing yoga and meditation session, conducted in a beautiful, clam setting with warm underfloor heating

I will be on hand to prepare your light 2 course vegan healthy lunch. You can help with the finishing touches, before we all sit down to eat and talk about how to stay healthy over winter

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I will share with you my knowledge and experience and give you some nutrition top tips to keep you on track

Contact me on 07946 301338, or Kim on 07940 311061 to find out more or             to book your place 

 

kim-yoga-poseKim’s been teaching yoga for ten years now and has been on a personal journey of self-discovery which has enhanced her practice and life. Originally trained in Vinyasa but she also draws upon her learning and experiences in connecting with the body, imagery and visualisation, Chinese medicine theory, shiatsu, hypnotherapy and NLP.  Her aim is to fill the world with beauty and love and passion for life.

 

Nottm Post WinterAnd as you may know through my articles on the West Bridgford Wire, I also deliver healthy eating advice to individuals, groups and businesses. By talking informally about how to develop a healthy balanced diet I encourage people to make small but permanent changes to the foods they eat.  Being a chef is a great advantage as it allows me to develop healthy eating recipes for those that need a helping hand.

My vegan cookery classes are a great way to put that knowledge in to practice.  I also deliver regular wellbeing workshops at Maggie’s Cancer support centre at the City hospital in Nottingham. And finally, I write a monthly restaurant review for the Nottingham Post

With our help you can feel energized and nourished and be ready to ‘spring’ in to March