“Healthy Recipes are so Dull” …. Really?

 I hear this so often… ” But healthy recipes are so dull!” Or “I’m bored of salads!” & “it’s all so tasteless!”

Oh come on people! Really? Is your brain so over cluttered with the crap that the media tells you, that you can’t even think up a recipe that doesn’t include something from a packet or ready prepared that tastes good?

In my 10 years as a Trainer & coach, I have heard just about every line going. When I first started training to become a PT, my tutor said “clients will use the “no time” excuse or “too boring” line to get out of anything they can, it’s the adult equivalent of “the dog ate my homework!”

Now, I took this with a pinch of salt and thought ‘surely as full grown adults, they can’t surely be using these excuses that much’. But recently, well actually, since qualifiying and starting my career, I have heard it on a weekly basis , if not once, twice sometimes even three or four times. Basically what he was trying to say to us back then was, most people are looking for the quick fix and are too lazy to actually put in the effort.

Taking the example of “the Dog ate my Homework”, I actually think that many adults shun their responsibility and accountability far more than kids do, especially when it comes to their health.

Truth is, healthy eating doesn’t need to be boring, monotonous or bland. It doesn’t have to comprise of copious amounts of lettuce, celery, rice cakes and flavourless cracker breads.

In fact, healthy eating is far more interesting, tasty and colourful than people give it credit for, and far more beneficial to our health for obvious reasons.

The fact that people do not experiment with cleaner ingredients is purely down to “it takes too long”, “it’s too much effort”, “I don’t have time”…. this loosely translates to can’t be bothered, don’t like change, believe it costs too much money…. basically…. laziness!

If you actually want to achieve your goals, and I mean really WANT them, then you will put in the effort to try. You will put in the effort to plan. You WILL put in the effort to make a positive change to your lifestyle & diet.

I Have written many Ebooks, InfoSheets and Recipe Books, many of which I give away for free to help show people that being healthy and achieving results isn’t always hard. You just need the right approach.

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Why not download my FREE Recipe Ebook today and see what kind of culinary delights I have conjured up in the Kitchen for you.

Just Click HERE to Claim Your Copy

 

 

Each recipe has full Instructions, Ingredients, Calorie Value and Macro Breakdown. It took some time to put together, but there is some lip-smacking meal options in there.

If you are struggling with your weight loss, why not download my FREE Weight Loss Formula Ebook and start to see if there are potential problems that you are missing out on. Just click on the image below and claim your copy.

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CAN I HELP YOU ACHIEVE MORE?

The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

Click Below to Find out more

https://lm-fitness.thinkific.com/courses/The-Successful-Mindset

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If you would like more help with transforming your body, then please visit either http://www.lmfitness.info or http://www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.

 

If you would like more help with transforming your body, then please visit either www.lmfitness.info or www.thebodyboutique.club and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire. 

What is Reverse Dieting & Why Should you Try It?

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When we talk & think about diets, we always think about cutting things out or down, you know certain food types, or food groups, the number of calories we are consuming, sugars, carbs, fats and so on.

I always say to my clients, you shouldn’t think about dieting, because diets aren’t actually that good for us… they end and we return to normal behaviours that we have developed over years and years! But rather we want to look at sustainable, healthy and lifelong lifestyle changes.

BUT, with anything, after a few months of successful weight loss, most people will hit a plateau, their results will slow down or stop altogether… yet they continue to workout religiously and obsess over their diet! But, nothing changes!  That is the cruel reality of a plateau!

But then, something has come about now, called reverse dieting…. But what is it?

As the name suggests, a reverse diet involves doing the opposite of the traditional diet. Instead of cutting out calories, a reverse diet would require you to slowly increase your calories and so-called forbidden foods back into your usual diet.

There are many reasons to start a reverse diet, but here are just a few.

Most of the time, people who find themselves hitting a plateau have been following a strict and very regimented workout plan and nutrition plan. When counting calories, they often are working in a calorie deficit!

The deficit occurs when the body is burning more calories than is being consumed. When in a deficit, the body’s metabolism needs to completely adapt how the body converts, delivers and utilises the energy. Causing the metabolism to work in a low capacity, causing it to get stuck in a rut and cause a plateau.

Reverse dieting slowly gives the body more to work with, and as a result pulls your metabolism out of the rut it has been stuck in.

Often I find that the reason people are NOT losing weight is because they are not eating enough, rather than eating too much. So building the calories back up slowly can in fact result in a kickstart of weight loss. 😁

Increase Your Energy

When you increase your calories through reverse dieting, your body has more energy to burn and use throughout the day, which may lead to you feeling less fatigued and tired. BUT, when adding in your extra calories, this should be done slowly, so it doesn’t overwhelm the metabolism. This isnt a free pass to go crazy and eat all the cakes & biscuits! By re-awakening your metabolism slowly, this will ensure that you do not build fat deposits, that you have already worked so hard to reduce.

If you need some inspiration for recipe ideas, then why not check out my brand new Kitchen Club. Fresh, healthy and weight loss supporting recipes direct to your inbox EVERY month! Check it out here: The Kitchen Club

Sustainable Eating Practices

You have successfully removed some of your favourite treats out of your diet for some time, and let’s face it, it hasn’t been easy! So do you honestly expect to be able to sustain this eating behaviour? It’s very unlikely, at some point, temptation is going to become VERY strong and force you off the rails… possibly leading to a binge of all those treats that you have avoided for so long! It just doesn’t work… long term!

You see, the truth is, sometimes (not all the time), digging in to something that isnt necessarily good for you isn’t always a bad thing! the 24/7 diet is not a sustainable lifestyle change, and it is likely to leave you feeling stressed out and deprived. This lifestyle choice of self-deprivation just int going to hold! That is why extreme diets, low calorie diets and ultimately Strict diets DO NOT WORK!

When a diet relies so strongly on will power  and there is no room for fun, well…. its doomed for failure before you have really gotten started!

Re-Evaluate Your Health Goals

A diet isn’t just about what you can and cannot eat… it takes more than just eating less or eating better!

You need to consider:

  • Your daily Routines
  • Meal plans
  • Portion sizes
  • Self control
  • Food cravings
  • Fitness routine
  • Social interactions

Each of these points is going to take some effort and alteration to the way in which you think… It’s psychological as much as it is physical! That’s why it can be so exhausting to diet… you are ALWAYS having to think! And it is partly to blame with why so many people become obsessed with the whole “dieting” process… They fail to step back and look at the bigger picture! Have you ever stopped to think if your diet is making you happier or healthier rather than just slimmer?

Opting to start a reverse diet takes away some of the pressure of “dieting” and weight loss, it allows you to assess what you are doing, why you are doing it and why/how we are changing our eating habits in the first place.

Weight loss is a brilliant goal to achieve, and the feeling of success, the pride and achievement is totally amazing, but stop and ask yourself WHY am I trying to loses weight in the first place? What is it going to do for me? How will it change my life? WILL I BE HAPPY?

I meet so many people who have dieted so strictly that their diet has left them obsessed with food, everything is about Food, when, where, why, how much…. there is no enjoyment in the food that they are eating. And if you have become this way, then maybe you should step back and re-evaluate your overall health and goals when it comes to dieting!

 

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My Three Favourite Sugar-Free Sweet & Dessert Recipes 

When we “diet”, sometimes we just fancy something sweet, but sweet does have to be bad. Whenever i am trimming down for a holiday, photoshoot for my website or just to feel fab for an event, I always reduce my sugar carbs off almost completely. But that does not stop me from wanting sweet things sometimes (most of the time I am pretty well in control, but I do have the odd craving).

So, here are my three FAVOURITE Sugar Free Dessert & Sweet recipes for you. Enjoy!

Healthy Peanut Butter Fudge

I found this recipe whilst looking for things I can do with Peanut Butter…. I love Peanut Butter, and if you are anything like me then all you need is a spoon and a full jar of the stuff and you are made up & H-A-P-P-Y! However, variety is the spice of life and these Peanut Butter Fudge Bites are like a little cuddle when you need it most… that sweet taste without the sweet hit and calories.

So what do you need:

This recipe make approx. 36-38 bites, for every THREE bites you’ll only consume about 70calories and only 2g of fat. They take about 15 minutes to prepare & 20 Minutes to cook!

  • 2 cups Low Fat Organic Cottage Cheese
  • 1 tsp Vanilla Extract
  • 1 tsp Butter Extract
  • 150g (~1+1/2 cups) Powdered Erythritol
  • 120g (1 cup) Peanut Flour
  • 1 1/2 tbsp Pysillium Husk

Line a flat 8 inch baking tray with greaseproof paper and then leave to one side whilst you prepare the mix.

In a large mixing bowl, add the cottage cheese, vanilla extract and butter extract. Blend the ingredients until they are a smooth consistency.

Add the erythritol and blend until it is all mixed into the mixture. Then add the peanut flour and blend again.

Add the Pysillium Husk to the mixture and blend. Scrape down the sides of the bowl to get all of the mixture in and blend. The consistency should start to resemble a fudge like mix.

Move the mixture to the baking tray and spread it out until even and smooth. Cover the pan with cling film and pop it in the fridge over night.

When you return to the fridge, your fudge should be ready to dice up and move into plastic container. Store the fudge in the fridge.
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Chocolate Muffins (Low Carb)

Who doesn’t love a bit of Chocolate, right? It is one of the things we crave the most when we start to deprive ourselves of the sweet little pleasures in out unhealthy little diets. But this recipe has got me through some pretty tough times when stripping off some fat from my body! And…. I am going to share it with you!

You will need:

  • 1 cup (90g / 3oz) almond flour
  • 1/2 cup (50g / 1.7oz) sugar-free cocoa powder (you can also melt a few squares of 90% or higher chocolate)
  • 4 tbsp Truvia
  • 1 tbsp baking powder
  • 1 tbsp sugar-free vanilla extract
  • 1 small pinch of salt
  • 2 large eggs
  • 1/2 cup (120ml / 4oz) single cream

Preheat your oven to 190C/375F/Gas Mark 5. Mix all of the dry ingredients together thoroughly. Then, lightly beat the eggs, and add the vanilla extract and cream mix until they all combine combine. Add the egg mixture to the dry ingredients and mix well until it reaches a smooth consistency. Fold in the melted chocolate if you are using it.

Spoon the mixture into a mini cake tin or paper cake cups.

Cook for 30-40 minutes, until springy and firm to touch.

If you split the mixture between 10 cakes, using the amounts listed above, per 1 cake: 120 cal, 2g net carbs, 10g fat, 5g protein

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Peanut Butter Cookies

Sorry, but I have already told you I LOVE PEANUT BUTTER! So it is only right that I give you a cookie recipe as well! So here is my fave!

1 cup of natural peanut butter (or your choice)
1 large egg
1/2 cup splenda
small dash vanilla (optional)
Preheat your oven to 180 Celsius.
Mix all of the ingredients together until they reach a cookie dough consistency. (you can add or decrease the Splenda to your own tastes).
Split the mixture into about 12-14 pieces, roll each piece into a ball and then place it on a baking sheet sprayed with a low calorie cooking oil. Press down with a fork to create a pattern, or just roll out until flatter.
Place in the oven for about 10 minutes or until they have stiffened up and browned a little.
Place the cookies on a cooling rack, allow them to cool off a little and enjoy.
In 12 servings there is approximately 141 calories, but don’t eat them all at once.
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So there you have my three favourite low sugar sweet dessert recipes. If you try one of these, let me know how you get on. Did you like the flavours?
If you enjoyed this blog, then please like and share it with your friends. You can also subscribe to my blog to stay up to date with all my other posts as and when I post them. Stay in touch with me by social media on Facebook, Twitter & Instagram using the links to the right of this post, and if you ant to get in touch and chat about your nutrition plan (i work with people worldwide), then get in touch via the website at http://www.lmfitness.info
Happy baking 😉 x