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2 Simple Desserts to Warm You Up

It’s getting more and more chilly, and in this kind of weather it is good to have some simple recipes to satisfy your craving. These two recipes are suitable as breakfast, snack or dessert.

Both recipes are refined sugar free and lactose free, however they contain eggs.

 

Mug cake

Ingredients:

  • 1 egg
  • 2 tbsp sunflower oil
  • 1 tbsp coconut flower
  • 1 tbsp ground almonds
  • 1 tbsp cocoa powder
  • pinch of baking powder
  • Optional: maple / carob/ date syrup if you got a sweet tooth

Directions:

  1. Crack an egg into a mug and whisk it with a fork.
  2. Add sunflower oil and mix together.
  3. Add coconut flower, ground almonds, cocoa powder and baking powder in the mug and mix everything together to get a doughy texture.
  4. Put in a microwave on HIGH for 2mins.
  5. Once done you can add some fruits on top. Enjoy!

 

Scrambled egg white with banana

This recipe was inspired by one of my FAB in 8 weeks clients. 

Ingredients:

  • 1 ripe banana
  • Egg white from 1 egg
  • 1tsp coconut oil
  • Pinch of cinnamon
  • Optional: nuts, fruits etc.

Directions:

  1. Heat a pan with coconut oil.
  2. Cut the banana into pieces and add to the pan.
  3. Add a bit of cinnamon. Optionally add chopped nuts.
  4. Once banana is nice and soft add the egg white and mix till you have mushy texture.
  5. Serve on its own or with some nuts / fruits. Enjoy!

 

 

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Time to Embrace Your Body

Have you realised that #summerbodyready season has just finished and you already have to get #thelittleblackdressbodyready? Have you had a moment when you looked in a mirror and you thought your body was simply not ready for anything?

I think we all had that moment at least once in our life, some of us have it several times a week, and some even every day. Did you know that 91% of women and about 40% of men are not satisfied with their bodies?

The pressure of society and media is so big that it makes us believe that our bodies are never perfect. I must admit I get those moments when I feel like this and that could and should look better. However, it is important to be able to snap ourselves out of it for several reasons.

  • We pretty much got our body to look the way it is right now.
  • If you do not love your body now you cannot change it and trust me, losing weight will not help you to love yourself more.
  • There is always someone listening. If you do negative self-talk your children will pick up on it.
  • Skinny does not mean healthy. Health is not determined by a clothes size or by a number on your scale.

I am 100% for being healthy and physically active, but that does not equal having peachy but and being size 6. It is time to embrace your body, be grateful for your able body and if you want to change anything, do it for the right reason. Embrace your body and take care of your body, it is the only place you have to live in. Do not abuse your body just for the sake of being able to post a before and after weight loss photo.

We should think positively about our bodies. Body Positive Movement is a movement that encourages people to adopt more forgiving and affirming attitudes towards their bodies, with the goal of improving overall health and well-being. And that is something we have to remember – our goal should be improvement of our overall health and well-being.

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Raw Carrot Cake

Last week was the first time I attempted to make a raw carrot cake and I was so please how it turned out. I love normal carrot cake, so I had high expectations from the raw version. I was also a bit nervous as it was 2 layers of base and 2 layers of cream. But I was very pleased with the results and the guest we had over for dinner that night loved it too.

 

INGREDIENTS

For the base:

  • 2 grated carrots
  • 150g ground hazelnuts
  • 100g chopped walnuts
  • 100g ground almond
  • Handful of pitted dates
  • Handful of figs (or prunes)
  • 2 tbsp carob / maple /date syrup
  • 1 tbsp goji berries
  • 2 tsp vanilla extract
  • 2 tsp ground cinnamon
  • 1/2 cup melted coconut oil

For the cream layer:

  • 500g cashew nuts soaked over night
  • Juice from 2 lemons
  • 2 tbsp carob / maple / date syrup
  • 1 tsp vanilla extract
  • Lemon zest from 1 lemon
  • 2 tbsp melted coconut oil
  • 2 tbsp almond milk

 

 

Note: I do not have a food processor so I use my Nutribullet for all the blending. So, either a blender or a food processor are both ok to use. 

DIRECTIONS

  1. Melt the coconut oil in a microwave.
  2. Put the grated carrots and goji berries in a big bowl and mix it with ground cinnamon.
  3. Put ground almonds, ground hazelnuts, chopped walnuts, pitted dates, figs, vanilla extract and coconut oil in a blender and blend till everything is nicely mixed together.
    Note: If your blender is too small just mix half of everything first and then the other half.
  4. Put the mixture in a bowl and mix it with the carrots, goji berries and cinnamon.
  5. Put half of the mixture in a round cake form, push the mixture evenly into the form. Then cut a baking paper into a circle shape of a size of the cake form and place it on the first layer. Put the remaining mixture of the baking paper and push into the form and make it even.
  6. Place the cake form in a freezer for 1 hour.
  7. Put all the ingredients for the cream layer in a blender and blend until smooth.
    Note: If it is not getting smooth because it is too dry just add a bit more of any of the wet ingredients- almond milk, melted coconut oil, lemon juice etc.
  8. When time is up take the cake form with the base out of the freezer and take the upper base layer out of the form.
  9. Pour half of the cream into the cake form on top of the base and spread evenly.
  10. Place the second base layer on the cream and slightly push down till you see a bit of cream coming out on the sides of the base.
  11. Pour the rest of the cream on top and spread evenly.
  12. Decorate with some chopped walnuts on top.
  13. Place in the freezer for 2-3 hours.
  14. Take out of the freezer 1 hour before serving and place it in the fridge. If you intend to server in less than an hour you can even leave it outside.

Tip: The flavors combine even better if you leave the cake to rest over night. In that case put in the freezer for 3 hours and then place in the fridge overnight. 

 

Raw Chocolate Hazelnut Fudge

Do you have a sweet tooth? Do you like nuts? Do you like chocolate? Do you like Nutella? Then you will love this dessert! It is simple, fast and delicious!

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INGREDIENTS:

  • 100g ground almonds
  • 100g ground hazelnuts
  • 50g cashew nuts
  • 4 tbsp cocoa powder
  • 1 tbsp cacao nibs
  • 1 tsp vanilla extract
  • 4 tbsp carob / date / maple syrup
  • 100ml coconut oil melted
  • chopped hazelnuts and chopped almonds for decoration
  • Cacao nibs for decoration

Note: You can get whole nuts and ground them at home. I prefer to buy ground nuts as it just makes things easier.

DIRECTIONS:

  1. Melt the coconut oil in a microwave.
  2. Put almonds, hazelnuts and cashew nuts in a blender / food processor and blend all together.
  3. Add the cacao nibs, cocoa powder, vanilla extract, carob syrup and melted coconut oil in a blender and blend till everything mixes together.
  4. Line a tray/ dish with a baking paper or a foil.
  5. Pour the mixture into the dish and spread out and smooth the top.
  6. Decorate with chopped hazelnuts and chopped almonds and cacao nibs.
  7. Place in a fridge for 30mins, or in a freezer for 15 mins.
  8. Remove from the dish and cut into squares.

    Enjoy!

  9. Raw chocolate hazelnut fudge

Intermittent Fasting – Continuation 

I said I would get back to Intermittent Fasting and I’m glad I can say I managed to do so.

Morning was relatively easy as I got up late and then made myself busy by moving furniture around the house as I was moving my office and my husband’s office to different rooms.

I had my first meal around 12.15pm. I had a shake – Herbalife chocolate shake with almond milk and some oats. 


My second meal was around 3.30pm. I had two slices of granary toast, 3 fried eggs and chicken breast pieces. It looked and smelled so good that I forgot to take a picture. 

Anyway, looks like I’m back on track. I think following posts about my fasting will be rather random than daily just to share the interesting stuff I come across. However feel free to get in touch to ask questions or share your own experience! 

From Fasting to a Feast

I was a bit quiet for few days as I was on holiday. Fasting turned into a feast.

Having had an overnight flight on Thursday night was hard. I did not get much sleep at the airport and being awake but not eating anything was not good. I had stomach crumps, perhaps also due to sitting more rather than laying down. However I pushed through and did not give up. We arrived to our hotel around 9am on Friday and I waited till 10am to have breakfast, my body simply needed it. And that is when the fasting stopped.

I think there is nothing wrong with allowing ourselves a bit of leeway sometimes, as long as we know that it is just for a short period of time and it is not the norm.

 

I truly enjoyed all the amazing food in Spain. I must say most of it was actually very healthy, especially as the local specialty was spinach in all sorts of shapes and forms. However I admit I had quite a lot of coffee and cakes and last weekend I ate more ice-cream than in the last 10 months. But I enjoyed it! And that is what matters! It is important to feel good about what you eat! There is no point in eating a cake and feeling sh** about it.

My fasting is to recommence from Tuesday night 8pm. So watch out for my next blog post on Wednesday evening.

Reepham Fit Club

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I have been getting some lovely emails and calls from people showing interest in the upcoming Reepham Fit Club and asking more info. So, here is some more information what is Reepham Fit Club going to be like.

So, I have put together some FAQ for you:

When do the classes take place? We are launching Reepham Fit Club on Monday 30th Oct and the classes will take place every following Monday. 

What time do the classes run? There are two classes, on at 5.30pm – 6.30pm and second one at 7.00pm – 8.00pm.

Where will the classes take place? We will run the classes in the Reepham Town Hall, 8 Church St, Reepham, NR10 4JW.

What is circuit training? Circuit training is a form of body conditioning or Endurance training/resistance training using high-intensity aerobics. It targets strength building or muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program.

What is a fitness boot camp? A fitness boot camp is a type of group physical training program conducted by gyms, personal trainers, and former military personnel. These programs are designed to build strength and fitness through a variety of intense group intervals over a 1-hour period of time.

Is there any age limit for the classes?  No, classes are open to all age groups. However please bare in mind any injuries or physical limitations you have. If you are not sure please consult your GP. 

What if I have some injuries or medical conditions? Please consult your GP prior to attending the class. 

Are the two classes at 5.30pm and 7.00pm any different from each other? No, they are not. However, that does not mean that at 7pm we will do exactly the same stuff we did at 5.30pm. 

What is the admission fee for the classes? The first class is £1, any following classes are £8/class or £26/a block of 4 classes. However, I have other offers and programmes available. To find out more please come to the first class and I will share all info with you. 

 

Should you have any other questions please fill the form below or give me a ring 07555 123930.

Day 4 Intermittent Fasting

It is midnight in the UK and it is 1am here in Barcelona. I am sat at the airport waiting for my connection flight, so I thought I could use the time to update my blog. Though I would much more prefer to take a nap, but Barcelona’s airport does not cater for naps, unless you are willing to lay on the floor. I am not that desperate, at least not yet.

Today/ Yesterday 🙂 – referring to Thursday –  has been rather a busy day, but fasting still went according to the plan. Had a busy morning but my connection of food and exercise kicked in again in the morning. Had personal training clients at 9.30am, when we finished the session at 10.30am my brain was telling me to eat. We are creatures of habits and we usually give in when our habits kick in. I think it is important to challenge ourselves, step out of our comfort zone and check who is in charge – us or our habits?

My first meal was a chocolate shake with oats and almond milk around 12am.

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I had my second meal/snack at 2pm in Costa – Latte with soya milk and a ham and cheese panini. I seem to either love coffee or not drink it at all. I am definitely now having the coffee drinking period when I get to have a cup of coffee several times a week. But it is one of the habits that I want to work on and give my body a break from coffee. I know I can do as I had a coffee detox before when I had no coffee for months.

Today we had dinner at the Luton Airport. I must say I was quite disappointed by the low number of restaurant choices there. The airport was really busy and there were just 2 restaurants to dine in – a buger place and a Frankie & Benny’s, both had long queues of people waiting, we decided to go to Frankie & Benny’s. I had a salad with salmon and sweet potato fries. The salmon and sweet potato fries were lovely, salad was pretty blend. But hey, it filled the tummy.

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The good thing is that I managed to fit in food within my 8 hours eating window despite traveling. However I wonder how is it gonna be the next few days as evening meals are planned 8pm onwards…Well, I will keep you posted.

Let me know if you are going to give fasting a go and please do share your experience!

 

Day 3 Intermittent Fasting 

Today’s post will be short and sweet as I only remembered to write my blog after having sat in bed and written in my gratitude book.

Today’s morning was a good test for me as I attended Reepham networking group The Late One. We meet every second Wednesday of the month in The Dial House in Reepham where we talk business, and other matters, over tea or coffee and scones and cakes. I have already mentioned I got sweet tooth, so today was a good test and I can proudly say I succeeded in resisting all the scones in front of me. I just took home a cheese scone which I shared with husband around 12pm while preparing our lunch.

Lunch as always was a meal replacement shake- light, simple and yummy. 


I felt a bit hungry around 3pm, so I took my Carrot, butternut squash and sweet potato soup from the freezer and de-frosted it, so that was my “afternoon snack”.

We had dinner quite early today, around 4.30pm as my hubby was hungry. It was our last meal from this week’s Gousto recipe box – Brazilian Black Beans & Limey Chicken.


I’m having a busy day ahead tomorrow. Have to drop off the dog at my friends in the morning, then having PT clients, then to finalise packing and off to the airport early afternoon as heading to Spain for the weekend.

Day 2 Intermittent Fasting

My eating window of day 2 is closing and it is time to evaluate today.

Same as yesterday, I got up today and I had a cup of green tea instead of breakfast.

I had a client for personal training at 8am. When we finished at 9am I had a bit of urge to eat. I did not feel hungry in particular, I think it was more of a result of a habit. Usually when I have personal training clients within the morning, no matter if I exercise with them or if I just stretch, or if I do my own workout in the morning I would usually eat afterwards – either friend egg on toast, scrambled eggs, protein pancakes, sandwich with hazelnut chocolate butter and banana. So, it was quite interesting to observe how is my body programmed. However, I just had another cup of tea.

I broke the fast around 12.20pm with a shake – Herbalife Cookie & Cream shake powder with almond milk, 2 tsp of hazelnut chocolate butter and defrosted fruit mix (red currant, black currant, raspberries, blackberries).

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After lunch I went to Norwich city center with my husband to sort out some stuff in my banks. W walked by Patisserie Valerie and saw all those yummy looking cakes, I could not resist to have one. I must say that last two days I feel like I crave sugar much more. I usually do have sweet tooth, but feel like the urge is even stronger now. Will observe it the next few days if the trend continues or if it was just random two days of extremely sweet tooth.

We had dinner around 5.30pm, another recipe from Gousto Recipe Box – One pot easy lamb biryani made of lamb mince, green beans, basmati rice, sultanas and white yoghurt. Simple, easy, fast and tasty.

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I must admit I did not train past two days, however I am quite lucky that my dog gets me to walk every day. Every single day I walk around 5km on average, usually even more. I think a walk in the morning, no matter if you are fasting or not, is the best thing you can do to start your day.

Now it is time for me to head back to designing ads for the next issue of the Reepham and District Community news, and I should not forget my article as well. I got a gentle reminder today that I should send everything over by the end of the week. Well since we are travelling Thursday afternoon abroad I guess I better do everything latest tomorrow. At least one ad is done. What do you think?

Copy of Copy of Fab in 8 newspaper