quinao por

Fruity clean and lean quinoa for breakfast!

For a twist on a traditional porridge breakfast why not give this dish a try- high in protein and antioxidants, it also provides you with good quality complex carbohydrates making it a great choice for breakfast and kick starting your metabolism!

The following recipe serves 2.

  • 250ml of almond milk
  • 50g quinoa
  • 50g blackberries
  • 50g blueberries
  • 1 tablespoon of chopped pecans
  • a spoon of zero fat Greek yoghurt each to finish the dish.

Method-

  • In a saucepan bring the almond milk to the boil and stir in the quinoa, reduce heat and simmer gently for 10 minutes or until most of the milk has been absorbed.
  • Remove from heat and stir in the berries and pecans
  • split mixture into 2 bowls and serve with a spoon of greek yoghurt on top
  • (option) sprinkle with cinnamon
walnut

Know your Nuts!

 

Nuts are without doubt a great snack- we advise them for many of our clients as they are not only easy to pack and carry around but the health benefits are also great.

By eating a small amount of nuts daily you can actually decrease your risk of heart disease by 29% and your risk of cancer by 11%!

ALMONDS- A rich source of monosaturated fats and vitamin E, ideal portion size around 20-24 nuts, around 161 calories

WALNUTS- Walnuts have the highest antioxidant levels of all nuts, however eating them in their raw form keeps these levels high as heat can reduce their quality, ideal portion size around 14 halves, around 183 calories

CASHEWS- Cashews contain twice the amount of iron found in mined beef! But make sure you avoid the extra calories of honey roast or flavoured and eat them plain, ideal portion around 16 nuts, 155 calories

photo-52

Eating clean for weight loss

Eating clean is not only a great way to stay in shape and aid weight loss but it’s a health benefits are more than I could even list!

Eating clean is not a “diet” and unlike most “diets” it is completely maintainable and a great change for your whole family.

Eating clean is exactly that- cleaning up your diet! It’s removing anything toxic or processed allowing your body to function better and promote good health. Those who eat clean can not only expect to see good results physically but will feel healthier mentally, less sluggish, will sleep better and even feel happier.

For clients specifically looking to reduce their body fat we design a bespoke clean eating plan that the whole family can follow and we like to get specific! We ask you to draw up your weekly schedule, list all your family likes and dislikes, allergies, intolerances and then we design a plan that we know you can follow long term. If you have nights where you have just 20 mins to prepare a dinner for the whole family then that’s what we’ll work to…we want you to succeed and we will ensure your program is personalised and achievable.

We teach you how to prepare and plan your meals to avoid you making poor eating decisions when hungry and unprepared. By arming you with all the tools you need we make sure our clients achieve their weight loss goals.

If you are interested in personal training in Chester or would like to find out more about our assessment package then simply fill out the contact form via our website and we’ll get in touch soon.