Browsing Tag

#Cleaneating

Recipes

Sweet Potato Nachos & Homemade Guacamole

Sweet Potato Nachos

If you are in any way like myself and obsessed with Nachos, Doritos or anything like that, this is the recipe for you. Guilt free treats for all those movie nights.

 

Ingredients

3 medium sweet potatoes

11/2 tsp paprika

Sea Salt flakes & Pepper

Red pepper

Cherry tomatoes

1 Avocado

Coconut oil

Optional – tbsp curry powder

 

For Guacamole

1 Avocado

1 Lime

1 Clove of Garlic, crushed

 

To do

  1. Preheat oven to 180 degrees Celcius & line a baking tray with grease proof paper
  2. Wash and slice the sweet potatoes (with skin) into thin pieces, resembling crisps,
  3. In a bowl, toss the sliced potatoes in the coconut oil, salt, pepper & paprika.
  4. Place on baking tray evenly and bake for 25 minutes until crispy.
  5. Saute the red peppers on a pan while the potatoes are in the oven.
  6. To make the guacamole, gut an avocado and smash together with the juice of the lime and crushed garlic.
  7. Once the nachos are ready, scatter the red peppers and guacamole on top with some freshly chopped avocado and cherry tomatoes.

If you fancy a bit more, add some chorizo chunks for taste !

 

Enjoy & Happy Eating xxx

Healthy Eating Recipes

Quinoa Chicken & Veg bowl

Quinoa Chicken & Veg

Serves 2-3

Ingredients

2 Boneless, skinless Chicken breasts

150g quinoa

Vegetable stock

Chia seeds

40g green olives, pitted

30g sweetcorn

2 tomatoes

2 cloves of garlic

1 whole avocado

2 tsp paprika

Sprinkle of salt & pepper

1 lime

 

To do

  1. Boil chicken breasts in saucepan and allow simmering.
  2. Place stock cube in 500g water and bring to boil, and then add quinoa. Stir well until seeds have opened. Do not remove until all water has been absorbed.
  3. Finely chop the tomatoes and olives and place in bowl.
  4. Add sweetcorn to bowl and toss Chia seeds in.
  5. Slice an avocado into chunks and add to the bowl.
  6. Then add the chopped garlic, salt, pepper and paprika.
  7. Add all of these ingredients to the cooked quinoa and mix.
  8. Slice the chicken breast and add into the quinoa bowl.
  9. Squeeze lime juice on top.

 

Hope you all enjoy! The Nachos in the picture are a separate recipe, get it here

Homemade cuisine

Homemade cuisine

Recipes

Courgette Chicken ”Pasta”

Courgette Chicken Pasta

Serves 2 – One of my personal favorites.

Ingredients

3 Courgettes

1 Tin of tomatoes

2 skinless, boneless chicken breasts (8oz)

1 Clove of garlic

1 Red pepper

Paprika for seasoning chicken


    To do

  1. Chop the peppers and garlic and put to the side.
  2. Using a potato peeler or spiralizer, peel the courgettes into ribbons until you reach seeded area and discard.
  3. Season the chicken with paprika and fry on a medium heat until fully cooked
  4. Add the peppers and garlic followed by the tinned tomatoes and lower the heat.
  5. Remove from heat & voila !

 

Omit chicken for Vege option or use fish instead! This tastes similar to pasta but is lower in carbs & calories.

 

Enjoy x

Healthy Eating

Food shopping with the BodyFit Geek

Shopping with the BodyFit Geek

As I have previously mentioned in my earliest blog post, what you put into your shopping trolley is what you will eat when you’re craving food. If you throw biscuits & soda into your cart, kiss those abs goodbye. I truly believe developing a physique depends on 70% diet, 30% training. Why? Because you can’t out train a poor diet. Ever. So.. Let’s see what should be purchased at the supermarket. Things I try avoid eating include foods containing wheat, gluten (found in wheat) or processed high sugar and salted foods! I like to eat roughly the same amount of fat and protein a day, with fewer carbohydrates! Here is what the BodyFit Geek puts in her shopping cart and why;

Vegetables

Sweet potatoes – contain beta carotene (precursor of Vit A) which will essential nourish your hair condition.

Carrots – So easy to grate onto any salad bowl which is great for your skin

Red peppers – I add this to almost every dish I make. It is packed with Vit C and adds a splash of taste!

Courgette – I grate courgette instead of pasta and when bulking porridge oats (Zoats) Recipe up soonJ

Butternut Squash – underrated but delish. Vitamin C helps prevent ageing and helps skin glow

Asparagus – A quick & easy addition to add beside a protein meal, helping to reduce bloating and contains asparagine, a natural diuretic aiding the body to detoxify.

Meat & Fish

Chicken Breasts – Great source of protein. I usually stick to 4oz/meal.

Turkey breasts – An alternative to chicken if you have just had far too much! For both, try getting a lean cut that are boneless and skinless. Getting breaded meat defeats the whole purpose! Turkey has a slightly higher protein fat ratio of 27g protein per serving.

Lean Steak Mince – Cook up some chilli con carne with lean mince & chuck in some butternut squash. Delicious dish!

Smoked salmon – I would usually eat smoked salmon with eggs for breakfast every morning!

Eggs Eggs & more Eggs

Eggs are so essential in building muscle & maintaining growth that they get their own food group in my books! Scramble um, fry um, make up an omelette, doesn’t matter as long as you’re eating them! One egg contains 13g of protein at around 150 calories. If you are making an omelette, just use one yolk with lots of egg whites to keep cholesterol at bay!

 Nuts, Seeds & Grains

Quinoa – Low in carb, high in protein, what’s not to love? Contains essential amino acids aiding growth and repair & is perfectly nourishes skin and hair. Oh it’s also gluten free!

Rolled Oats – I would either have them for breakfast with protein powder & berries sprinkled on top, or in the evening I would make them into Zoats*

Brown Rice – Usually a 70g portion per person is plenty to go with protein & fat for din dins!

Walnuts – Contain omega-3 fatty acids and are easy to throw onto any meal!

Protein Granola – If I’m feeling bored of oats or eggs, this is another option for breakfast

Almond milk – Unsweetened almond milk is lower in sugar & calories than cow or goats milk & doesn’t taste that different!

Fruits

Bananas- High in potassium & magnesium which balance electrolytes and has digestive and cardiovascular benefits

Raw Blueberries- known for their importance in maintaining a healthy heart.

Raspberries- Ketones found in raspberries increase fat metabolism in cells and can help prevent obesity. Both berries show anti-inflammatory effects.

Fats

  • There are many types of fats, so be sure to know what you are buying.

Avocado – Packed with vitamins A,C and E a long with iron and other minerals, avocados are perfect antioxidants. They taste great in salad bowls or as homemade guacamole.

Coconut oil – Anything I cook is made with coconut oil, however other nut based butters are just as great!

Peanut butter- Probably the best thing ever. I actually add this into most of my recipes or just have it on some plain rice cakes as a snack throughout the day!

Cottage cheese – This muscle building food contains casein; a slow digesting dairy protein which raises blood amino acid levels. It also contains live cultures similar to that of probiotics, aiding nutrient absorption.

Just fancy a snack? Treat yourself.

  • To avoid packing it in altogether & bingeing on unlimited bars of chocolate or sweets, make sure you cheat a little, but plan the amount & around your training regime.

Protein bars – Quest barrrrrs! Just try a cookies&cream and tell me you don’t love it? Won’t happen.

Chocolate covered raisons – Be careful though, they are high in kcal so a handful is plenty!

Protein shake- Grab some tasty whey or hemp protein powder and make up a shake.

Lenny & Larry protein cookies – Grab these from SuperValu!

Gluten free rice cakes – Add some peanut butter to these or even spread some banana on them.

Frozen yoghurt- A scoop with some myprotein chocolate syrup is a very nice cheat treat !

Things to note

  • What are antioxidants? They combat free radicals to prevent DNA damage. LDL cholesterol must be kept at low levels by preventing oxidative stress. As oxidised cholesterol can lead to artery damage, antioxidants are important in our diet to avoid heart disease and heart attacks. Antioxidants also prevent diabetes complications and have been linked to reducing cancers.
  • Alcohol- Pretty much finds its way into every shopping cart. Again, plan when you are going to drink and how much you will drink. I can’t stress enough how important it is to let your hair down, but also to tie it back up time and time again. Try to go a few weeks without a drink and see how wonderful your body and mind can feel. Moderation is key here.
  • Leafy greens- As you can probably see, these do not go into my shopping cart as I have IBD. However, they are full of vitamins and are great to eat raw so of course buy these if you can tolerate them!

 

Email info@bodyfitgeek for any questions & follow my Instagram- Bodyfit_geek

Hope you enjoyed the blog and thank you all for your kind words and support x

Healthy Eating

Common Misconceptions: Body Image

BodyFit Geek - fitness blog

When people think about changing their bodies, common words surface such as dieting, weight loss and calories. To begin, if you want to change your body shape, no ‘diet’ is going to get you there, and if it does, it won’t last long. You need to view changing your body shape as a permanent alteration of your body’s metabolic system. To do this, you cannot simply expend more calories than you eat, as some have thought for many years. The source of where the calorie comes from is another essential part of making a change. To essentially ‘eat clean’, calories must come from sources such as whole grains, vegetables and nuts. You need to be aware of what macronutrients you are consuming daily and the amount.

Macros are proteins, carbs and fats. Another common mistake that was introduced by the food industry is that fats make you put on fat..WRONG!! Unsaturated fats found in avocados and nuts are essential in building your body up and developing muscle. You will not get fat from eating unsaturated fats, however do avoid excessive intake of saturated fats from animal sources of food.

Carbs are the baddy behind body fat (Check out my article on complex carbs). Protein is your best friend when aspiring to change your body! Protein is needed for energy, boosting metabolism and muscle repair. Protein sources include meats such as chicken and fish, eggs, yoghurt, lentils and cottage cheese and of course, Protein Powder.

Feel free to drop me an email if you have any questions!

Healthy Eating

Complex Carbohydrates

complex carbs

Hey everyone,

One key way of changing your body shape is to befriend complex carbs! I suggest avoiding all Simple carbs (those made of glucose). Simple carbs include table sugar and milk. Although fruits are rich in nutrients, be aware of them as they are packed with simple sugars.

Complex carbs are made of longer chains of sugars and therefore take the body longer to metabolise, and make you feel fuller for longer. These include whole grains, beans and nuts.

Other tasty complex carbs to add to your plate include sweet potatoes, veges, oats, quinoa.

Simple ways to incorporate complex carbs into your diet is to substitute brown rice for white and whole grain brown pasta for white pasta. I would encourage changing to nut based milks such as coconut or almond milk! They are much lower in calories contain less sugar per ml.

I love to bake, but unfortunately white flour is too refined to show any body changing results, so I recommend using oats or oat flour. I use these when baking protein treats! (Recipes to follow)