How to make a pound of mince go long way: Simple, Delicious Slow Cooked Lamb Tagine

lambtagine

One of my favourite slow cooker recipes, this delicious Lamb Tagine is simple to prepare and makes 1 lb of mince go a long way. It’s great to freeze in portions for some easy, healthy ready meals.

I got this recipe from a book called Ultimate Slow Cooker by Sara Lewis and just tweaked it slightly to suit me.

It’s a one pot meal – doesn’t really require any accompaniment unless you fancy some greens!  Coming home to this after a hard and hilly 2.5hr bike ride was emotional!

Lamb is high in protein and B vitamins helping the body to release energy from food and boosting nervous system function and vision.

Butternut Squash is high in fibre, potassium and Vitamins A and C, boosting heart health, bone health and the immune system.

This recipe is:

Snip 12Snip 10Snip 8Snip 5Snip 4Snip 3

Adaptations:

Snip 13Omit the lamb and use a good mix of root vegetables such as turnip, swede, sweet potato as well as celery.  30 minutes before eating add frozen peas and broadbeans.

Slow Cooked Lamb Tagine (serves 6 – 8)

Ingredients

  • 1 tbsp olive oil
  • 1 lb Lamb Mince
  • 1 tsp Asafoetida or a chopped onion if you don’t mind eating onion (see my article on bloating here)
  • 2 tbsp lazy ginger or 1 inch root ginger chopped
  • 1 tsp tumeric
  • 1 tsp cinnamon
  • 1/2 tsp allspice
  • 2 heaped tsp arrowroot or cornflour
  • 1 can of chopped tomatoes
  • 1 pint stock
  • 1 tbsp tomato puree
  • 10 oz new potatoes scrubbed and halved
  • 10 oz butternut squash chopped
  • 2 carrots diced
  • 2 oz dried apricots chopped
  • salt and pepper to taste

Method

  1. Put the vegetables and potatoes in the slow cooker
  2. Heat the oil in a frying pan and brown the mince (and onion if using).
  3. Stir in the Asafoetida, ginger spices and arrowroot or cornflour, then add the tomatoes and tomato puree and stock.  Season with salt and pepper.
  4. Bring to the boil and then transfer to the slow cooker
  5. Cover with the lid and cook on low or auto for 8-10 hrs
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Overnight Breakfast: Sausage, Egg, Mushroom and Tomato

 

overnight breakfast

Are you are short on time in the mornings and need to wake up to an instant breakfast, but want something nutritious and high in protein to keep you feeling fuller for longer?

If you don’t have a butler, well-trained children or a subservient husband then I recommend investing in a slow-cooker – It’s cheaper, quieter and wont leave its pants on the floor!

This breakfast is OMG amaze-balls!  It is so simple, but there is something about slow cooking that really brings out the flavour in food.  The sugars from the tomatoes start to caramelise into a sweet, sticky sauce.  The mushrooms take on a deep, rich flavour (I recommend using portabello mushrooms) and its worth throwing some money at a good flavoured sausages.

You can buy gluten-free, grain free sausages in the supermarkets. They are not marked as such so you just need to check the ingredients.  Unfortunately it’s usually the more expensive ranges like Tesco Finest or Sainsburys Taste the Difference.

Who knew a high protein, nutritious breakfast could be so simple and so good?

This recipe is:

Snip 14Snip 9Snip 8Snip 5Snip 4Snip 3

Adaptations

Snip 12Serve with bread or toast to mop up the juices or sautéed sweet potato

Snip 10Use a cheaper sausage

Snip 6A sprig of fresh rosemary would be lovely

Snip 2This freezes well for some easy breakfasts, lunches or dinners in the future

Capture Any left over mushrooms can be use in my Mushroom Soup, Protein Smash Fest Stirfry or Quinoa Hash.

Overnight Breakfast Sausages (serves 1)

Ingredients

  • 3 grain free sausages
  • 3 mushrooms or 1 portobello mushroom washed and sliced
  • 1 plum tomato cut in half or 5 cherry tomatoes left whole
  • Olive Oil
  • Salt and Pepper to taste
  • Smidgen of garlic (optional)

Method

  1. Heat some oil in a pan and roughly brown the sausages
  2. Put in your slow cooker with the rest of the ingredients and a good slug of olive oil
  3. Stir gently, cover with the lid and leave on low or auto overnight
  4. In the morning top with a poached egg

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10 Reasons Why I love My Slow Cooker and How To Get The Best From It

slow-cooker

Two great things came out of the 70’s – me and slow cookers!  I wouldn’t want to be without mine and can’t understand why every household does not have one!  Here is why:

Simply put, you can’t beat coming home from a long day at work or a hard training session to a delicious, ready cooked, low fat, healthy meal

On top of that they:

  1. Are inexpensive to buy
  2. Are a heathy, low fat way of cooking
  3. Preserve nutrients
  4. Develop flavours and make food taste amazing
  5. Make cheaper cuts of meat tender and palatable
  6. Are cheap to run
  7. Are versatile, you can make breakfasts, dinners, soups and puddings
  8. Give you true one pot cooking with minimal fuss and washing up
  9. Do not dry out the food no matter how long you cook it for
  10. Are great for big batch cooking

To get the most from your slow cooker I recommend buying a good recipe book.  However it is possible to adapt your own recipes by following these 3 simple rules:

  1. There is no where for the liquid to evaporate so you need to use very little.  Reduce the liquid in your recipe by about 50% for slow cooking.
  2. Avoid lifting the lid as it creates a seal – every time you lift the lid you need to add about 20 minutes onto the cooking time
  3. Try to chop all your vegetables in a uniform size so that they cook evenly

Mine cost £30 and feeds 4 – 6 people (so that I can freeze portions) but you can pick up a 2 person one for about £20.

To start you off, over the next couple of weeks I am going to be posting some of my favourite recipes for you to try.  Follow me on Facebook as cleanleanbeanblog to see my posts or click follow on this blog

 

Simple Mushroom Soup

Mushroom Soup

This is a really simple recipe.  I like to make a big batch and keep in the fridge for about 3 days worth of lunches and freeze the rest in portions for future use.

If you have the luxury of a microwave at work then soup makes an easy, nutritious packed lunch.  Take out of the freezer in the morning and defrost until lunch – no cool bag or ice blocks required! If you don’t have access to a microwave then I would invest in a food flask.

Mushrooms are high in antioxidants, selenium and vitamin D and potassium.  They help to lower blood pressure, cholesterol and blood sugars as well as improve the immune system and heart health.

I use homemade chicken stock which takes me 30 minutes in my pressure cooker and has many healing benefits.  You can also buy it fresh in the supermarkets. If you are vegetarian use a vegetable stock.

This recipe is:

Snip 14Snip 13Snip 10Snip 5Snip 4Snip 3

Snip 12Serve with the bread of your choice or dunk in sweet potato wedges

Snip 9Instead of milk finish off with the cream of your choice

Snip 6Use a fancy pants wild or exotic mushroom mix

Snip 2 Freeze in portions for future use, use ready sliced mushrooms and lazy garlic

Capture Beauty of this is that there aren’t any!

Mushroom Soup (serves 4)

Ingredients

  • 250 gr tub of mushrooms, washed and roughly sliced
  • 1 pint of the stock of your choice
  • 1 clove of garlic diced or 1 tsp lazy garlic
  • 1 tbsp olive oil
  • 1/4 of the milk of your choice – I use unsweetened almond milk
  • Salt and pepper

Method

  1. Heat the oil in a saucepan and fry the mushrooms and garlic until the mushrooms are soft
  2. Add the stock, bring to the boil and simmer for 20 mins
  3. Whizz up with your stick blender
  4. Add the milk and season with salt and pepper (lots of black pepper works well)
  5. Gently reheat

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Heart Warming Carrot and Ginger Soup

Carrot and ginger soup

The weather is getting autumnal and its time to start making Soup! Soup is such an easy way to get a big nutrient hit and is quick and simple to make.  I usually whip together a big batch of soup on the weekend and freeze in portions to use as a no fuss, quick, easy and nutritious lunch in a hurry.  If you have access to a microwave at work they make a great pack lunch or invest in a soup flask to take on your travels.

Carrots are cheap and full of:

  • Vitamins A,C,K and B8
  • Antioxidants
  • Fibre
  • Folate
  • Potassium
  • Iron.

They are reported to lower cholesterol, improve vision, boost the health of skin, boost the immune system and detoxify the body.

Ginger not only adds a heart warming zing to this soup but contains numerous other anti-inflammatory and antioxidant compounds beneficial to health and is often used to soothe digestive issues.  It is also reported to boost your metabolism meaning that you burn calories more quickly.

 

Now I’m not going to lie, the best thing you could possibly dunk in soup is bread!  There is nothing shameful about the bread of your choice if that’s what fits your eating plan for today.  On this occasion I was having a lower carb day so chose to dunk strips of chicken which I bought ready cooked from the supermarket, broccoli spears and oatcakes.

What you choose to dunk is up to you – I wont judge!

This recipe is

Snip 14Snip 13Snip 11Snip 10Snip 5Snip 4Snip 3

Adaptations

Snip 9  Swap the milk for the cream of your choice (I use Oat Cream) or add a knob of butter or coconut oil

Snip 7Use a meat based stock or bone broth and serve with strips of chicken to dunk

Snip 12Serve with bread or sweet potato wedges.

Snip 2I make my own stock or bone broth (recipe to come soon) in about 30 minutes!  The secret is a Pressure Cooker! I cook a whole chicken with water, a few vegetables and herbs for 30 minutes and then not only do I have a good amount of stock for soup, casseroles and the freezer but I also have enough steamed chicken to last me for about 4 days for salads, soup dunkers and low-fat/high protein snacks. The stock is very nutritious (think Jewish Chicken Penicillin Soup – recipe to come soon).  However you can buy ready-made stock in the supermarkets which is natural and has a good flavour.

Lazy ginger and garlic and don’t feel bad about it!

Stick blenders – so much quicker and easier to use and  clean than a standing blender – and they take up less room.

Capture Left over chives can be used in my Grain Free Tuna and Courgette Fritters with Creamy Avocado Dip and thrown in to salads.  Carrots can be used as a side dish or as dunkers for my Delicious Creamy Avocado Dip

 

Heart Warming Carrot and Ginger Soup (serves 4-6)

Ingredients

  • 1 tbsp of the cooking oil of your choice
  • 8 medium-sized carrots peeled and roughly sliced
  • 1 clove of garlic sliced or 1 tsp lazy garlic
  • As much root ginger as you can handle! I use 1 inch of fresh ginger peeled and sliced or 1 very heaped tsp lazy ginger
  • 500 ml of the stock of your choice
  • salt and pepper to taste
  • 1/2 packet of chives finely sliced (optional)
  • 200 ml of milk of your choice – I use unsweetened almond milk

Method

  1. Heat the oil in a soup pan and gently fry the garlic for 2-3 mins
  2. Add the carrots, ginger and stock
  3. Bring to the boil and then reduce the heat to simmer, covered until the carrots are soft which is about 30 mins.
  4. Blend the soup with a stick blender
  5. Season to taste
  6. Add the milk or cream and reheat gently
  7. Stir in the chives and serve

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Kim Ingleby: Making Positive Change to See What’s Possible

Main Pic

Photo Credit: Vince Starr

This week I have been chatting with Kim Ingleby about her life, what motivates her and how she helps people to achieve their dreams.  If you missed the first part of this interview and would like to find out the challenges Kim has faced herself, how she has overcome them and the amazing goals that she has achieved read Overcoming Personal Challenges – Learning to be Brave

To find out how Kim became an International, Award Winning, Mind and Body Coach, who she works with and how she helps people to make positive change read on:

Do you have any questions for Kim?  Comment below or email me on hello@cleanleanbean.com and your questions will be answered in my forthcoming Questions with Kim post.

Magazine

How did you become a Mind and Body Coach?

I have always loved being outdoors. I was brought up on a farm so being active was very normal.  However, I was super shy and lacked confidence.  Movement on my own made me happy.  I started horse riding through a friend and found that I had a natural affinity with the horses.  It struck me that the horses were really well looked offer but the riders were not and I wanted to help them. I also wanted to find out how I could be happier and more confident.  Sport made me feel that way and I thought that if I could help the riders with their fitness it would help them internally.

What training did you have to do?

I took a bit of a random path! I trained at Gleneagles to be a riding instructor and got a placement there. I did lots of exams in horse riding, anatomy and physiology. I then went to Belize with Riding International and then starting working riding jobs in the South of England.

After that I did a degree in International Business and a masters in Personal Training and Sports Therapy.  Business really gave me the confidence and skills that I use when I am mentoring people today.

I worked in London for 6 months with Matt Roberts, a leading personal trainer but felt that I wanted to go back to the countryside and worked in a smaller family gym and then at a David Lloyds so that I could understand the different dynamics of the industry. I was working with Team GB, GP referrals and people with Body Image Issues. I was getting good results and I loved it! However, I was still lacking confidence so I took a course in Neuro Linguistic Programming and Hypnotherapy.  I had to be a client as well as a trainer so that I could experience each process and work on any issues that I had myself. I had to learn how to manage my own dynamics and let go of my own fears so that I could understand what was best for my clients.

Ted Ex

Who do you work with?

My business is mostly from word of mouth and I work with a very broad section of people.  The age range spans 14 – 86 yrs.!  Some of them are top-end, elite, sports people such as Team GB athletes, some are CEOs in business and I work with the professional Strictly Come Dancing dancers.

I also work with amateur runners, triathletes and adventure sports people. And then I have my “non-sport clients” who are mostly women seeking to improve their mind and body confidence, body image and life in general.

So it’s very diverse. I am often the last port of call for people who feel they need some support to make a change in life.

How long does it take to help people?

That’s really difficult to say as every client’s challenges are different.  It could take 1 session but it could take 6 months.  With every potentially client we have a chat first to talk about what they want to achieve. I try to find out what would make the biggest difference to your life if you have time and what would make the biggest difference if you don’t have time, to work out what the starting point should be.

I talk about motivation, how do they want to feel, what do they want to change, how can we make you happier?  Literally 2 or 3 tiny little things they can change.

What happens if you feel you cannot help someone?

I am very open to referring out to other experts if I feel that this is what the client needs.

Can you give us an example of how you have helped someone?

Clean Lean Blog Case Study – Kim Ingleby

I work with many busy Mum’s who are really short of time and feel overwhelmed. Kate came to me a few years ago, three children under 6 years old, working part time and missing exercising. Before she had her children she used to train quite a lot, and felt confident in herself. After having her children, gradually time slipped away and she found herself out of the routine, stuck as to where to start again and lacking in confidence. We spend quite a bit of time just talking about her lifestyle, her values and beliefs, dreams and hopes. Just discussing the things that excited her, and whilst they were not possible, they brought her to ‘life’.
We then wrote down all the things that were limiting her and preventing her from doing what she would love to do again. These ranged from time, to children’s activities, work and her husband’s work, lack of confidence to begin and fear of how much she had ‘to do’ to get back to where she wanted and guilt for making time for herself. For each limitation we wrote a little solution on the other side of the paper and a feeling for what she would like to move towards to cope better.
We then took a 9 month timeline where we wrote down all the things she wanted to achieve and started to fill it in with tiny, monthly goals, with natural ‘easier’ weeks in case children were ill or uncontrollable things happened. Each month and week had three specific tiny goals to achieve, one around fitness & movement, one around food and hydration and one around body confidence and internal thoughts. I kept everything really simple and possible with Kate. So although it was maybe not the main thing she wanted to achieve, it was the most possible thing. And by starting to achieve the most possible thing, her habits would start to change again, and her confidence would grow. Allowing her to move towards her bigger, what if I could, goals again.
All the training goals were quick and simple 10-20mins workouts at home, one core & postural workout, one bodyweight and strength, and one high intensity workout, aiming to do at least 3 a week. Even if it was 5 mins in the morning and 5 mins in the evening, consistency was more important than the duration. We then got a FitBit Surge, to track her sleep, movement and food which was really helpful as she was often skipping meals & looking after her children, but not herself. By gradually tweaking her food habits, and increasing her awareness, Kate started eating better, having more energy and sleeping better. By cooking more in the evening’s she had a better lunch prepared, and she prepared her breakfast the night before, to make sure she always had good food. Internally we choose a word for the week to focus on breathing in, such as confidence, and then breathing out panic, anxiety or worry when she got stuck. This combined with her postural awareness really made a difference to her overall mental focus and strength.
Bigger picture we started to plan ideas and mini events which she could aim for to grow her confidence, little 5km run’s with her family and personal goals, such as achieving a plank for 45 seconds, 10 full press ups & full range of movement squats. All tiny, yet really significant and actually bit goals. This would help build the strength for Kate’s longer term aim of a half marathon and triathlon when the children were all at school. I also worked with Kate in finding little thing she could learn and do, that were fun for her, adding value to her self worth and happiness.
By making tiny, possible consistent goals, Kate has become lighter, stronger and happier. She has found her inner spark again and found new ways to cope with her current lifestyle and enjoy it. Although she still gets frustrated by her lack of time, she is surprised by the results she has achieved by doing half of what she used to do, yet feeling even better! I’m super proud of what she has done so far and look forward to supporting her exciting plans next year….
I think many stage’s in life for many people are really challenging, busy family lives or busy single lives, both can be challenging, rewarding, tough, amazing and overwhelming.
And it’s uncomfortable to change our comfortable habits to something that’s not ‘easy’. Yet by writing down a clear plan, being committed yet flexible, and surrounding yourself with supporting & getting your family involved, you really can start to make tiny changes and it is worth doing this, even if you don’t think it is. Just sit down, and start to write a few tiny tweaks to movement, posture, nutrition and thoughts. Max of three for this month, and then review in a month’s time.
Writing it down is key to helping you shift your mindset and commit. Really good luck and know that if you have children or not, life is busy and overwhelming at times. Yet you have a choice to pause and edit things if you really feel brave enough to pause and take that leap. Get the support around you and see what happens over a 9 month period…. And if I can help at all, please do reach out and ask. Much, much support, I believe in you, Kim  x

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Kim Ingleby: Overcoming Personal Challenges & Learning to Be Brave

Profile

This week I have had the pleasure of chatting with Kim Ingleby, International, Award Winning, Mind and Body Coach from Energised Performance.

I wanted to interview Kim because I was fascinated by her extremely positive outlook and the physical events that she has done. I knew that Kim has some health challenges and I wanted to find out exactly what she did, what motivated her, how she kept such a positive outlook on life and what gems of wisdom she could impart to help us.

I didn’t fully understand what Kim actually did.  Kim explained that she was a Mind and Body coach which means that she helps people to grow in confidence to achieve their dreams.  This could be anything from a GB Athlete to a busy mum wanting to run a 5K.  Her clients are not always sport related, some are CEOs in business, some are working on body confidence. Whatever your dream is, Kim works with you to help you realise your potential.

Just writing this interview has really made me think about my own life.  It’s made me realise that some of the things I do are useful and I need to work on other areas.  It has also left me feeling extremely motivated and inspired to try some new things, move out of my comfort zone and become a better version of me! I hope that it does the same for you too.

Do you have any questions for Kim?  Comment below or email me on hello@cleanleanbean.com and your questions will be answered in my forthcoming Questions with Kim post.

I know you have had some health issues, what happened?

Health wise I have had a crazy journey over the last 3 years.  I contracted what is suspected as Weil’s disease from open water swimming which caused Encephalitis.  (Weil’s disease is a severe form of leptospirosis. A type of bacterial infection. You can contract it if you come into contact with the urine, blood, or tissue of animals or rodents that are infected with the bacteria, Encephalitis is an inflammation of the brain, caused by infection or an allergic reaction which can leave the patients with lasting physical, psychosocial and neurological impairment) I was seriously ill and am now learning how to become better again.

How does this affect you now?

My situation today is that I am left with neurological complications.  Some of them I can learn to override and some I can’t.  For instance, I can work out how to run on a good day but I can’t sit in a pub with noisy music and lots of conversation and I can’t override that.  Watching TV or going to a gig is really difficult. So I just have to work out what I can do.

It can be very isolating as I need a lot of peace and quiet.  Luckily my background has really helped and I use all my NLP (neurolinguistic programming) skills to help me. Sometimes I have days when I feel stuck but that’s normal.  What is important is keeping that feeling in that moment rather than letting it spread into the rest of your life

So is this now your situation for ever or will you get better?

My opinion is that it will get better!  The opinion of the medical word is that I have learnt how to manage it better than they could imagine and they don’t expect further improvement. I am doing really well and it is difficult to predict the outcome. I believe that my biggest limiter is my own self-doubt but from this I can grow in self-trust.

It sounds awful, what have you learnt from this experience?

I can’t remember 9 months out of the last 3 years and there are another 6 months where I felt really stuck. I keep in my head that this is a process.  I have had some amazing times and I have had some big challenges.

What I have learnt from this is to really celebrate the things that make you happy and the good moments because those are the things that will get you through the bad times.

Wool

Where did your lust for adventure challenge come from?

My family has always been into adventure and travel.  I have family abroad in Zimbabwe, Jerusalem and the USA and all of this has really opened my eyes to the world. I read magazines and blogs and there is always something that jumps out at me! Charity is also a big part of my values as I want to give something back, so I look for events that fit both me and the charity that I am supporting. I like challenges and adventure that involve people and different cultures so that I can give something back to that country as well as the UK. I find that challenging myself helps me to learn as a coach.

Which are the most significant challenges that you have done?

Running a 10k a month for encephalitis society has been key this year for their support and to raise awareness.

I think that the best one I have done is the Transylvanian bear race, a 48k race through bear and wolf infested territory and the infamous ascent of the Sholars Staircase on top of the Sighisoara citadel.

Bear RaceJPG

It was a massive thing for me to choose to do it.  People want me to stay safe and to not put pressure on myself. But I have to balance this with a desire to be me and have adventure.  It was difficult to make the decision to go – I didn’t know if I could do it and I have an awareness that I cannot do everything which is hard to get my head around.

My second favourite is the Sierra Leone Marathon.  This gave me a real prospective on life and showed me what is possible using DNA Fitness.  I did this on only 1 run/week training. It just goes to show that whatever condition you have, if you have the time to trust me, you are prepared differently a lot of things are possible.

Sierra Leone

Other things that jump to my mind are trekking across the Andes on a horse, riding for Scotland, representing my age group in triathlon and organising The Strictly Energised Ball which I organised from scratch myself and co-hosted with Gethin Jones.

What’s the next big thing for Kim?

Well I have lots of hospital appointments and tests to find out exactly where I am neurologically and to work out which parts of my body and brain are working and which are not.  I am going to write my first book which is a big project and something I have been thinking about for a long time.

I have a couple of ideas that I need to make a decision on but these are just ideas!!

  • The Himalaya 100, a 100-mile stage race at altitude
  • The Mongolian Marathon
  • Taking a group of people to do the Jerusalem Half Marathon

I am apprehensive about long haul flights and attitude but I need to trust myself and accept that if it doesn’t work it’s OK.

 

What drives you to do these things?

I am motivated to make a difference and explore.  I want to see what is out there in the world.  I am an adventuring soul and love different cultures and people.  The world as a whole is a fascinating place and to move myself out of my normality and comfort zone adds a huge amount of value to my career.

I am equally as happy at home in my garden or seeing friends.  You don’t have to be adventurer , go for a walk and walk a different route, just don’t get stuck in your habits.  The funnel of life gets narrower as you get older and you need to continuously widen it.  Passion and excitement give you a new appreciation of life.  They help you to become better as a person.

What’s the best piece of advice you could give my readers?

  • To like the person, you are. In the process learn about your fears and your limits.  Fear and limits are there for a reason so you need to decide if you want to change them and think about how you could change them.  That will be uncomfortable but its more uncomfortable to stay where you are.  Be brave enough to make changes whether they are big or small.
  • Some days you will be more accepting of yourself than others. On the days that you are less accepting re-learn to like yourself again. It’s a constant journey.
  • Have habits that are helpful and useful but don’t worry, just go and be you and have fun. Don’t lose you in trying to change you – whatever you are doing find some fun in it.

3 things people don’t know about you?

  1. At 19yrs old I had an HGV license and drove lorries for crew clothing!
  2. I once had a beef worm in my head! When kayaking through Belize doing environmental work I was stung by a Bot Fly and a beef worm grew in my head. I had to have it cut out in an army hospital. It was at least an inch long and hairy! I wanted to keep it but they wouldn’t let me!
  3. I have a degree in International Business Management!

What would be your advice to someone entering a race for the first time?

  • Plan the length of your training sessions and put them in your diary
  • Talk to your family unit to get their support. Make sure they are happy to support you and that they know that it will take some of your time.
  • Think about nutrition, stretching and rest.
  • Have regular sports massage if you can afford it as it supports and reduces risk of injury.
  • Write a mind map of how you want to feel, what you want to gain, your fears and how to overcome them and how you want to celebrate.
  • However long you think you need to train for it, add a bit longer so it doesn’t stress you. Give yourself a buffer in case of unplanned events such as illness or having to work late.
  • Focus on what you have done rather than what you haven’t done.

How are you so damn happy all the time?

People have a perception with social media which isn’t always the reality, it’s just a snapshot of that person’s moment in time.

However, I am naturally happy. All the medical challenges have made me resilient and appreciate life.  You just have to find something that makes you happy.  I have had a lot of coaching myself and done so much training that gives me something unique to help me to feel happy and content.  It’s taken me a long time to feel like this and I’ve had to learn and relearn.

Kim and Jake

How do you manage to fit everything in?

I have a plan!  I take time out of my schedule to spend time planning, 3 – 6 months in advance and then I also have a plan and structure for the week.

Taking complete time off is really important.  It gives you a chance to find out where you want to go next or what is not working for you right now.  It allows you to be happy and productive when you are switched on.

In the next interview we will find out how Kim became a Mind and Body Coach, the types of clients that Kim works with and how she supports people to achieve their goals.

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http://www.kimingleby.co.uk/

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2 Delicious Healthy Weekend Dinners that will leave you with leftovers for the week + Shopping List

 

 

weekend dinners

Get ahead of the game this week with these 2 awesome weekend dinners that will leave you with some easy healthy leftovers for the week ahead.

Weekends don’t have to be a time to fall off the wagon.  Sure its nice to eat out now and again but sometimes its nice to take a bit of time to prepare a delicious yet healthy dinner for a cosy night in, in front of a film or some trash TV.

These 2 recipes not only taste amazing but can be cooked in bulk for the freezer or the next few days. Protein packed and full of nutrition they will keep you feeling full of energy for your weekend shenanigans.

Snip 2Make extra burgers.  They can be frozen raw with sheets of grease-proof between them or cook extra and chop into salads for a delicious packed lunch or slice into sandwiches.

The Cottage pie can be kept in the fridge once cooked for about 3 days giving you some easy midweek suppers.  Or it can be frozen in portions ready to be defrosted and reheated when the need arises.  Or why not make two? Freeze one before putting it in the oven so that you can defrost and bake another time.

Both the burgers and the pie can be made up in the morning and stored in the fridge, ready to cook when you get home from a fun day out!

 

Saturday Night Burger Night with cleanleanbean Burgers

burger

Its BBQ Season but it doesn’t mean that we can’t eat clean.  Making your own burgers ensures that you are only eating quality meat and avoiding all the additives. I have included here an innovative and delicious way to avoid the bread.

Mushrooms are high in antioxidants, selenium and vitamin D and potassium.  They help to lower blood pressure, cholesterol and blood sugars as well as improve the immune system and heart health.

Pimp it up with whatever toppings you fancy but I would highly recommend the ones I have used here!!

This recipe is:

Snip 14Snip 9Snip 8Snip 5Snip 4Snip 3

Adaptations

Snip 12Serve with sweet potato fries or instead of using mushroom for the “bun” grill 2 slices of sweet potato and use that instead.

Snip 13 I am a big believer in keeping things simple and if I wasnt lactose intolerant and a meat eater I would put a slice of Halloumi Cheese on the BBQ and have that between the mushroom bun along with all the other toppings except the bacon.

Snip 6Add grilled Halloumi cheese to all the other toppings

Snip 11Snip 10Omit the toppings and just use spinach and tomato instead.

Snip 2

  • Make the burgers in advance so you only have to fry them when you get home.
  • Make extra burgers and freeze raw with pieces of grease proof between them.
  • Make extra burgers, cook and cool for easy portable breakfast, lunches and snacks.

Capture Any left over creamy avocado dip can be used in these recipes:

cleanleanbean Burgers (serves 2)

For the burgers:

  • 500g Minced beef
  • 1tsp Smoked Paprika
  • 1/2tsp Asafoetida (this is a spice that tastes like onions, you can buy it in Tesco and Sainsburys)
  • 1tsp Mixed dried herbs

For the buns:

  • 4 portabello mushrooms washed and stalks trimmed
  • Cooking oil of your choice
  • Salt and Pepper
  • Crushed or lazy garlic (optional)

For the toppings:

Method

  1. Heat the oven to 190c
  2. Put the mushrooms in a roasting tray with a drizzle of oil, salt and pepper and if you fancy some crushed or lazy garlic.
  3. Bake in the oven for 30 mins
  4. Meanwhile mix all the burger ingredients together and shape into patties (made 5)
  5. Make up the delicious avocado dip
  6. Fry your burgers over a medium heat ensuring they are cooked all the way through
  7. Grill your bacon
  8. Now once the mushrooms are cooked you are ready to stack!  It really doesnt matter in which  order you do this but my prefered method is:
    1. Mushroom
    2. Spinach
    3. Burger
    4. Tomato
    5. Burger
    6. Avo
    7. Bacon
    8. Mushroom
  9. The only thing left to do now is to work out how you are going to get your chops around it!! Top tip: Have some kitchen roll to hand!!

Sunday Night cleanleanbean Cottage Pie Night

Sheps Pie

Butternut squash may be good for you but it is a mother-bitch to peel isn’t it??  The beauty of this recipe is you don’t have to.  The squash is roasted in the oven with its skin on  and then mashed which really changes the flavour to make a delicious cottage pie.

Butternut squash is full of dietary fiber, potassium and vitamin B6 which means that it is heart friendly, important for bone health and improves the nervous and immune systems. With a big hit of protein from the minced beef this is a great recovery dinner.

This recipe can be made in advance up until the oven stage so that you just need to put it in the oven when you get home or can be frozen at this stage too.  It can also be frozen in portions once cooked. I usually make it on a Sunday when I have time and then I’m sorted for dinner on Monday and Tuesday.

This recipe is:

Snip 12Snip 10Snip 8Snip 5Snip 4Snip 3

Snip 9Add coconut oil to the butternut squash once mashed and use as high fat a mince as you can find

Snip 11Use as low-fat a mince as you can find.  Reduce the amount of fat you roast the squash in and if the mash is a bit solid, soften it with milk

Snip 2Use ready prepared fresh or frozen butternut squash – you wont have the skin so the flavour will be slightly different. Use Lazy Garlic. Make an extra pie and freeze before baking so that next time around all you have to do it put it in the oven.

Capture Another complete dish so no leftovers.  Any left over pie can be kept in the fridge for breakfast lunch or dinner the next day or frozen in portions. Roasted butternut squash makes a great accompaniment to dinners and I always use a bit of sage on it.

cleanleanbean Cottage Pie (serves 4)

Ingredients

Topping

  • 1 butternut squash
  • 1 clove garlic diced or tsp lazy garlic
  • 1 tsp dried sage
  • Olive Oil or the cooking fat of  your choice
  • Salt

Base

  • 500 g mince beef
  • 1 red pepper diced  ( I used pepper as I had one that needed using.  If you have any carrots, celery or mushrooms that need using they will work just as well)
  • 3 tbsp smoked paprika
  • 2 tsp mixed dried herbs
  • 4 tbsp tomato puree
  • 1 clove of garlic diced or 1 tsp lazy garlic
  • 1 onion sliced
  • Olive oil or the fat of your choice
  • Salt and pepper

Method

  1. Heat the oven to 190
  2. Wash the squash and chop into large chunks
  3. Put in a  roasting tin with the rest of the topping ingredient and a generous slug of olive oil and roast in the oven for about 30 mins until the squash is tender
  4. Meanwhile heat the oil in a saucepan
  5. Fry the pepper, garlic and onion until the pepper is starting to soften
  6. Add the mince and brown
  7. Add the paprika, herbs, and tomato puree and continue to cook for about 5 mins
  8. Season to taste and pour into a dish
  9. Mash the squash in the tin that you roasted it in so that it incorporates all the delicious oil and juices
  10. Spread on top  of the mince with a fork and bake in the oven for 30 – 40 mins

Now you can start your week proud of yourself for eating healthily this weekend and happy in the knowledge that this will easily continue into the week with your delicious leftovers.

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Shopping List

Snip 2Copy and paste this list into your online shopping portal

  • 1kg Minced beef
  • Smoked Paprika
  • Asafoetida
  • Mixed dried herbs
  • 4 portabello mushrooms
  • Cooking oil of your choice
  • Lazy garlic
  • Bacon
  • 1 avocado
  • 1 lime
  • Spinach
  • 1 tomato
  • 1 butternut squash
  • Dried sage
  • 1 red pepper
  • 1 onion

Save this onto Pinterest so you always know where to find it!

8 Foods I Avoid To Reduce Bloating (Don’t panic about #3 there is a great life-hack for it)

bloated

Bloating can be a symptom of medical conditions such as Inflammatory Bowel Disease (IBS), Crohn’s Disease, Coeliac Disease, and other digestive disorders.  If you have not already seen your doctor about your bloating you should.

Bloating is frustrating and embarassing.  I can wake up in the morning with a stomach as flat as a washboard and by lunchtime look like I have put on half a stone. A GP suggested I tried a Low FODMAPS Diet to help eliminate this.  There are many foods to be avoided on the a Low FODMAPS Diet and to be honest I couldn’t be bothered with that much restriction.  But I did study the list and pick out what I thought would be the likely culprits for me. Some of them I was aware of already but there were a couple of surprises that on elimination proved to be causes.

When I say I avoid these foods I mean I avoid them if I don’t want to be bloated.  If I am going to be tucked up in bed in my Winceyette pyjamas by 8.30 then it doesn’t really matter to me if I am bloated or not, but if I am squeezing myself into lycra and strutting down to the gym then I would rather not have a pot belly!

Life is all about balance, I eat these foods when I want to and don’t mind the consequences and I avoid them when I feel its worth it.  Apart from 1 and 2 – they give me a lot of pain and neither of them are worth it!

Here is what I have found works for me. Avoiding:

 

  1. Dairy

  2. Soya – evil stuff!  I opt for unsweetened almond or Oat Milk

  3. Onions and Garlic

  4. Leeks and Spring Onions

  5. Chamomile and Fennel Tea – I used to drink a lot as they are said to be soothing for the digestion!

  6. Wheat, Rye and Barley

  7. Beans and Pulses

  8. Dried Fruit

Snip 2Asafoetida – this is a spice that tastes like onions and is a staple in my cupboard!  It is also a great time saver for when you don’t have time to chop up onions too!

I don’t have the perfect antidote to my bloating yet – I am sure there are other foods that may cause it too but this list has made it a lot more manageable. I would love to hear if you have foods you know cause you bloating too – please comment below.

If you would like to read about other FODMAP foods that may cause bloating click here

For articles on health, fitness and delicous, healthy recipes click follow

 

 

 

 

2 Delicious, Healthy Weekend Brunches + Shopping List

Brunch

 

Who doesn’t love a weekend? Some of lie in, some of us get up and train but either of those 2 things should be followed by a lazy brunch.  But this doesn’t mean falling off the healthy eating wagon.  A delicious brunch can still be nutritious and of benefit to your body.

Here I have picked 2 of my favourite recipes to fuel or re-fuel you up for a fun packed day.

Sweet Potato, Smokey Bacon and Apple Hash

Sweet potato hash

Did you know that in one medium sweet potato there is 400% of your daily requirement of vitamin A? They also contain lots of vitamin C, fibre and potassium.  They contain more nutrients overall than white potato, have fewer calories and a lower glycemic index which means they are less likely to cause spikes in blood sugar.

Apples also help to lower blood sugar and are high in vitamin C, Kale is one of the most nutrient dense foods on the planet and gives you a big hit of Vitamin C.

There is a great life hack to make this a viable option in the morning but  is super tasty and nutritious at any time of day.  It’s a weekend brunch favourite of mine. If you are not a fan of eggs then it is also nice topped with chopped avocado.

This recipe is:

Snip 12Snip 10Snip 7Snip 5Snip 4Snip 3

Adaptations

Snip 13 Omit the bacon and  add some cherry tomatoes and smoked paprika for flavour

Snip 9 fry in plenty of coconut oil and top with avocado as well as fried egg

Snip 6Substitute the bacon for chorizo!

Snip 2The sweet potato life hack: when I am cooking dinner on a weekend I usually put a few sweet potatoes in the oven (whole with skins on , just wash and prick). They take about 40 mins to bake and keep in the fridge for 3-4 days.  You then have super speedy access to sweet potato for salads, hash, sautéed, mashed and jacket (just reheat in the microwave).  Or you can buy it ready chopped and frozen in the supermarkets. The ingredients for this breakfast can be prepared the night before apart from the apple. So that I don’t waste bacon, I roll individual rashers and place them back in the packet and freeze so that I can take them out one at a time and don’t have to defrost the whole lot.

Capture Sweet potato see above.  Kale –  look around this site, there are lots of Kale recipes but here are a couple of my favourites All Natural Protein and Recovery Drinks and Smoothies  and Eat Clean, High Protein Breakfast Hash.  Bacon see Grain Free Egg and Bacon Breakfast Wrap or Eat Clean Bacon Sandwhich with Aubergine Bread

Apple, Bacon and Sweet Potato Hash (serves 1)

Ingredients

  • 1 medium sweet potato cooked with skin and diced
  • 1 apple diced
  • 1/2 onion sliced
  • 2 rashers of bacon diced
  • 1 handful of Kale (not totally necessary but I had some in the fridge and green stuff in the morning is good)!
  • Cooking fat of your choice
  • 1 egg

Method

  1. Heat some oil in a large pan
  2. Add the bacon and onion and fry until golden
  3. Add the sweet potato and apple and continue to fry until the potato is starting to brown
  4. Meanwhile heat some oil in another pan and crack in your egg
  5. Once the egg is in the pan add the Kale to the sweet potato with salt and pepper and stir fry until the egg is ready
  6. Tip the sweet potato mix onto a plate and top with the fried egg and enjoy

Buckwheat Pancakes

Buckwheat Pancakes

You can find Buckwheat Flour in the supermarkets now.  It is an emerging super food and is not related to wheat!  It’s not even a grain, it’s actually a seed that is related to rhubarb and sorrell.

Buckwheat is high in protein, containing all 8 Essential Amino Acids, for more information on these read Do I Need A Protein Powder?.  Also high  in fibre and magnesium it helps to lower cholesterol and blood pressure.

Buckwheat is gluten-free although, similar to oats, growing and manufacturing processes cannot guarantee that it has not been contaminated with gluten so if your intolerance is severe I would suggest that you use a gluten-free flour instead.

Topping suggestions:

  • Berries, chopped apple or banana with nut butter or yogurt
  • Bacon, eggs and avocado
  • Scrambled egg and smoked salmon
  • Ham and grated cheese
  • Frozen black cherries (defrosted and warmed in the microwave) with cream of your choice

This recipe is:

Snip 13Snip 12Snip 10Snip 8Snip 5Snip 4Snip 3

Adaptations

Snip 9Fry in plenty of coconut oil and top with high fat toppings such as almond butter, full fat greek yogurt, Coconut milk or avocado and egg

Snip 6Top with coconut milk yogurt and berries

Snip 2Make extra and freeze with a piece of grease-proof paper between each one.  you can then take these out of the freezer and pop in the toaster from frozen for a super speedy breakfast. Spread with nut butter for a speedy high protein breakfast on the run

Capture Buckwheat flour is very versatile and can be used in all sorts of baking.  You could use it instead of quinoa flour  and tapioca flour in my Grain Free Tortilla Protein Wraps or just make more pancakes!

Buckwheat Pancakes (serves 2 normal people and 1 me)!

Ingredients

  • 1/2 cup of buckwheat flour
  • 1 egg beaten
  • 1/3 cup milk of your choice
  • 1/2 tsp baking powder
  • 1/2 tsp cinnamon (optional)
  • Cooking fat of your choice.  Coconut oil works really well and I would imagine that butter would be amazing if you can tolerate it. I personally used olive oil.
  • Toppings of your choice

Method

  1. Heat some oil in a frying pan
  2. Combine all the ingredients in a bowl and whisk well to a thick batter
  3. Spoon dollops of batter into the pan and gently spread into rounds
  4. Once the mixture starts to bubble on the surface and the pancakes are golden underneath flip and cook on the other side
  5. Top with the toppings of your choice

Shopping List

  • 1 medium sweet potato
  • 1 apple
  • 1 onion
  • Smoked Bacon
  • Kale
  • 1/2 doz eggs
  • Buckwheat flour
  • Milk of your choice
  • Baking powder
  • Ground cinnamon
  • Mixed Berries
  • Yoghurt of your choice or Nut butter

Enjoy your Weekend!