My Journey to Fitness Part 2: Down but not Out!

crutches

2 months have passed since I posted My Journey to Fitness Part 1: The Photo I Did Not Want to Share, Getting My Head Around Starting

To find out why I was unfit in the first place read Dealing with Injury: A bit About Me and My Journey So Far

Want to know whats happened since? Here we go:

Sooooooooooo I did what I said, started very gently. My runs were run one minute, walk 2.  And I was so happy!  I actually had tears of joy running down my face when I first went out for a run! Cycling I found tough but again it was good to be out.  I decided not to try swimming just yet.

5 days into training, whilst on a 1 minute run burst, running down a hill…I tore the ligaments in my ankle!  And it hurt!  A lot!  I actually thought I had broken it.  I sat on the ground hyper-ventilating swinging between “I can’t frigging believe this” to “how the hell am I going to get back to the car”.

I took stock and decided that my imminent problem was getting back to the car and that was all I needed to focus on for now.  I tried standing but couldn’t put any weight on my foot.

Some runners past me and asked if I was OK and I gave the standard British answer of fine thanks!

Someone else stopped and I sent them away with a “I would rather just sit here and cry on my own for a bit”.

Then I sucked it up and started hobbling.  I found my brother who sent me on a short cut to the re-group which involved moody looking cows and a river crossing.

By the time I got to the re-group I no longer needed to focus on how to get back to the car as it was clear I would make it eventually so instead I burst into tears, because I just couldn’t believe after so long out of the game with injury I was injured again. My good friend Rambo reminded me that it would get better and this was not forever which put things into perspective for me. Then I borrowed someones walking sticks (my need was greater than his, survival of the fittest and all that) and made my way back to the car, went to the pub and ate chips! A choking incident that involved first aid intervention from a guy we call mini-bar topped off my evening and had me labelled as an attention-whore!  My brother took me home “before anything else could happen”.

The swelling was bad but a trip to hospital confirmed it was ligaments and the good news was, I was ok to cycle.  So I hopped on the turbo-trainer for about 2 minutes until it became extremely clear I was not OK to cycle! I took a week off training to allow the swelling to go down.  I wasn’t going to be able to run for a while, I knew that, but once things had settled I could cycle which was a massive bonus.  I decided that now would be a good time to see how swimming felt and to join a gym so I could at least do some upper body stuff.

Swimming and cycling have always been my weakest disciplines so it was actually really nice to be able to focus on them for a while. I just had to trust that the running will come back eventually.  And it would because running is my thing!

Getting in the pool for the first time was hard! I felt so unfit, but it’s gradually coming back as is the cycling.  I am not up to any great distance yet, I’m heading out on a 40 miler today (I used to knock out 100-milers) but its consistent, regular and speed is improving.  I did my first 2.5K swim yesterday.  I felt good in the pool but wrecked for the rest of the day! And I have done 2 x 30 min runs!  They are short, slow and done quite gingerly but I am running!!

forty-miles

The gym has been a hard one mentally as I am used to being strong and confident in that environment.  I stupidly think that people are looking at me thinking, what is she doing in here (which I very much doubt they are) but counteract it with the thought that they know nothing about me or my journey and I am proud of where I have got to.

I have also gone back to yoga which is so important both physically and mentally and I am very grateful that I am able to do that.

So whilst sometimes it feels has though I am not making progress, I am making slow, gradual progress and that is probably a lot better than launching into a fast, smashy, smashy progression that will have repercussions in the long run. I always keep in the back of my mind that I will come back stronger than ever before if I play my cards right.

And it’s actually quite exciting.  Because I have had to go right back to basics, I feel that I am able to re-invent myself as an athlete.  All those niggly things that I knew I shouldn’t be doing or could have been doing better but never had time to focus on because I was too busy smashing myself into my next goal:  I now have time to focus on, to correct, to perfect, to experiment with.

I am now starting to think about goals and challenges for next year but am not in a position to commit to them until I have a couple of decent runs under my belt.

I have set myself a couple of mental goals which are:

  •  A century ride (100 miles) mid November
  • A half marathon in December

So the take home messages from this are:

  • Everything happens for a reason.  “I can’t believe this has happened” is a wasted energy. Spend your time acknowledging that it has happened, accepting it and formulating a plan to move forward.
  • What you did pre-injury is not wasted.  It will stay in your muscle memory and make your come-back more rapid than if you hadn’t done it.
  • Find the positives – there is always something you can do that will make a difference, injury/return to fitness,  gives you new opportunity and a time to be different.
  • However unfit you think you are, no-one is judging you. Be proud of yourself, acknowledge your journey and be proud of where you have got to.

Every training session is a victory. Just getting of the sofa and out of the door is a victory.

Go forth and be victorious! 

To keep up with my journey, for delicious healthy recipes and other interesting musings on health and fitness click the follow button on this blog.

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5 x 15 min Delicious Healthy Mid-Week Dinners + Shopping List for when you are having one of those weeks

Dinners

 

Sometimes you just have one of those weeks when you don’t have time to think, let alone cook!  So for when that occasion strikes again here are 5 quick, easy, healthy dinners plus a shopping list to ensure that you don’t hit the junk food when you get home.

Menu

Monday

 Minced beef hash

Minced Beef Hash with Creamy Avocado Dip

Tuesday

Smoked Haddock Fritata
Spicy Smoked Haddock Fritata

Wednesday

Tuna and Mange Tout

Jacket Potato and Tuna Crunch

Thursday

Quinoa Hash

Quinoa Hash

Friday

Cook Fridge.jpg

Cook-Fridge

Shopping List

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

  • 250g minced beef
  • 2 red peppers
  • 1 avocado
  • 1 lime
  • Lazy garlic
  • Smoked paprika
  • Kale or spinach
  • Tomato Puree
  • Mixed dried herbs
  • 275g smoked haddock (fresh or frozen)
  • Frozen peas
  • Garam Masala
  • 1 doz eggs
  • 1 courgette
  • 1 tin new potatoes
  • Frozen jacket potato (sweet or white)
  • Tinned tuna in spring water
  • Mange tout
  • Cherry tomatoes
  • Balsamic vinegar
  • 1 packet cooked quinoa
  • Smokey bacon
  • 2 carrots

The Recipes

Minced Beef Hash with Creamy Avocado Dip

This recipe is

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Minced Beef Hash with Creamy Avocado Dip (serves 2)

(Save half for the freezer or a speedy lunch the next day)

Ingredients

  • 250 gr minced beef
  • 1 clove garlic finely diced or 1 tsp lazy garlic
  • 1 red pepper diced
  • 1 handful of kale or spinach
  • 1 tbsp cooking oil of your choice
  • 2 tbsp tomato puree
  • 2 tbsp smoked paprika
  • 1 tsp mixed dried herbs
  • Salt and pepper to taste
  • 1 avocado
  • Juice of half a lime
  • Smidgen of lazy garlic

Method

  1. Heat the oil in a frying or saute pan
  2. Add the garlic and peppers and fry until just beginning to soften
  3. Add the minced beef and brown
  4. Whilst the beef is cooking put the avo, lime and garlic in a jug or bowl and whizz up with your stick blender
  5. Add the kale, tomato puree, smoked paprika, mixed herbs and seasoning
  6. Cook for a further 3-4 minute
  7. Serve with a dollop of avo on the top

Spicy Smoked Haddock Fritta

(Save half for your lunch tomorrow)

This recipe is

Snip 14Snip 8Snip 3Snip 4Snip 5

  • 275g smoked haddock cut into chunks
  • 1 courgette diced
  • 100g frozen peas
  • Handful of Kale or Spinach
  • 6 eggs beaten
  • 1 tbsp Garam Masala
  • cooking oil of your choice
  • Tinned new potatoes sliced (optional for if you need some carbs in your life)

Method

  1. Heat the grill to a medium heat and on top of the stove heat the oil in a pan and when hot add the haddock and courgette (and potato if you are using)
  2. Stir fry gently for about 3 minutes
  3. Add the peas and stir fry for another 2 minutes then add the Garam Masala and stir fry for another minute
  4. Turn the heat down slightly and add the spinach and eggs and leave to “set”
  5. Now place the pan under the grill until cooked through

Jacket Potato with Tuna Crunch

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Ingredients

  • 1 – 2 frozen jacket potatoes – white or sweet
  • 1 tin of tuna in spring water
  • handful of mange tout
  • 6 cherry tomatoes
  • Salt and pepper to taste
  • Balsamic vinegar to taste

Method

  1. Put the JP in the microwave as per the instructions
  2. Whilst the potato is heating slice the mange tout and cut the tomatoes into quarters
  3. Mix the veg with the tuna and vinegar and season to taste
  4. Slice open your potato and top

Quinoa Hash

This recipe is:

Snip 14Snip 10Snip 8Snip 5Snip 4Snip 3

Ingredients

  • 1 packet of cooked quinoa
  • 6 cherry tomatoes – halved
  • 2 rashers of smoked bacon – chopped
  • Handful of Kale or Spinach
  • 1/2 red pepper – diced
  • any left over veggies diced
  • 1 egg
  • Cooking oil of your choice
  • 1/2 tsp lazy garlic
  • 1 tsp Smoked Paprika

Method

  1. Heat the oil in a pan, heat the quinoa in the microwave as per the instructions and put a pan of water to heat ready to poach the egg.
  2. Whilst the quinoa is heating, add the bacon and garlic and stir fry until the bacon is cooked
  3. Add the egg to the water and gently poach for 4 – 5 minutes
  4. Whilst the egg is poaching, add the other veggies and smoked paprika, stir fry until all is heated through and cooked
  5. Add the quinoa and stir fry for about a minute
  6. Serve topped with the poached egg and enjoy!

Cook Fridge

A cook fridge is a great way to use up left overs.  Take all the leftovers in your fridge, vegetables, salad ingredients,, ham, cooked meat, bacon etc.  Dice and stir fry until all is cooked.  Scramble in 2 – 3 beaten eggs and voila!  A protein packed, nutritious meal that can be eaten for breakfast, lunch or dinner.

Congratulations that’s 5 days of clean eating dinners and avoiding takeaways and junk food!

 

Get my forthcoming post: 2 Healthy Weekend Dinners that will leave you with leftovers for the week, 2 Healthy Weekend Brunches and A Complete Week of Healthy Eating delivered straight to your inbox by clicking follow.

You can also follow me on social media by clicking on the follow me on social media buttons on this blog or:

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5 x 5 minute healthy packed lunches + shopping list for when you are having one of those weeks!

Packed Lunches

Sometimes you just have one of those weeks when you don’t have time to think, let alone cook!  So for when that occasion strikes again here are 5 quick, healthy packed lunches, plus a shopping list, to ensure that you still get a healthy, energy boost mid way through your hectic day.

Menu

Monday

 Tangy Chicken Quinoa Salad

Tangy Chicken and Quinoa Salad

Tuesday

Chicken and Mango Salad
Chicken and Mango Salad

Wednesday

Smoked HAddock fritata packed lunch.jpg

Spicy Smoked Haddock Frittata

(technically this is a 15 min dish but the idea is that you have this for your dinner on Tuesday night and save half for your lunch on Wednesday)

Thursday

Sunshine Salad

Sunshine Salad

Friday

Buddha Bowl

Left Overs Buddha Bowl

Shopping List

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

  • 2 cooked chicken breasts
  • 1 punnet of cherry tomatoes
  • 1 cucumber
  • Fresh coriander
  • Fresh Mint
  • Fresh tarragon
  • 1 Lemon
  • 1 Lime
  • 1 packet of cooked quinoa
  • 1/2 doz eggs
  • 1 packet spinach
  • 1 bunch celery
  • 2 avocados
  • 1 yellow pepper
  • Frozen mango
  • Cashew nuts
  • Mixed seeds
  • Salad oil of your choice – I use olive or walnut

Prep List

Sunday Night:

Make up your Tangy Chicken and Quinoa Salad but don’t squeeze over the lemon. Store in your lunchbox in the fridge with a wedge of lemon ready for you to squeeze over when you come to eat it.

Snip 2When you chop the coriander and mint, chop the whole packet and store the rest in an airtight container in the fridge ready for use in the next dish.

Make up the Chicken and Mango Salad minus the oil, lime and mango and store in an airtight container in the fridge. Day 1 and Day 2 almost done!

Monday night

Mix the oil and lime for the Chicken and Mango Salad in a dressing pot.  Add the frozen mango to the salad. Day 2 done!

Tuesday night

Save half of your dinner of Spicy Smoked Haddock Frittata for your lunch tomorrow.  Once it is cool wrap in foil or grease-proof paper and leave in the fridge overnight. Day 3 done!

Whilst your fritata is cooking hard boil 2 eggs, peel and leave in the fridge ready for your sunshine salad on Thursday.

Wednesday Night:

Make up the dressing for your Sunshine Salad and store in a dressing container in the fridge.  Make up the rest of the salad and store in your lunch box in the fridge.  Day 4 done!

Thursday night:

Time to gather all your leftovers into a Buddha Bowl (see recipe below) Day 5 done!

The Recipes

Tangy Chicken and Quinoa Salad (divide recipe into 2 if it is just you)

This recipe is

Snip 14Snip 8Snip 5Snip 4Snip 3

 

Tangy Chicken and Quinoa Salad (serves 2)

Ingredients

  • 2 cooked chicken breasts diced
  • 10 cherry tomatoes quartered
  • 1/2 cucumber diced
  • 1 tbsp fresh mint chopped
  • 1 tbsp fresh coriander chopped
  • 1/2 lemon or lime
  • 1 packet of ready cooked quinoa or 250 gr cooked quinoa

Method

  1. Put all the ingredients into a bowl with a squeeze of lemon or lime, toss and serve!

Chicken and Mango Salad

This recipe is

Snip 14Snip 8Snip 5Snip 4Snip 3

Chicken and Mango Salad with Lime (Serves 1)

Ingredients

  • 1 cooked Chicken Breast diced
  • 1 large handful of raw spinach
  • 4 cherry tomatoes cut into quarters
  • 1/2 cup of diced cucumber
  • 1/2 red pepper diced
  • 1/2 cup of diced mango
  • 1/2 cup cashew or pine nuts
  • A drizzle of your favourite salad oil – I used walnut but olive or sesame would work well
  • A squeeze of lime

Method

  1. Mix all the ingredients in a bowl and serve!

Spicy Smoked Haddock Fritata

This recipe is

Snip 14Snip 8Snip 3Snip 4Snip 5

  • 275g smoked haddock cut into chunks
  • 1 courgette diced
  • 100g frozen peas
  • Handful of spinach
  • 6 eggs beaten
  • 1 tbsp Garam Masala
  • cooking oil of your choice
  • 1 x 165g tin of new potatoes diced

Method

  1. Heat the grill to a medium heat and on top of the stove heat the oil in a pan and when hot add the haddock, courgette and potato.
  2. Stir fry gently for about 3 minutes
  3. Add the peas and stir fry for another 2 minutes then add the Garam Masala and stir fry for another minute
  4. Turn the heat down slightly and add the spinach and eggs and leave to “set”
  5. Now place the pan under the grill until cooked through

 

Sunshine Salad

This recipe is:

Snip 14Snip 13Snip 11Snip 8Snip 5Snip 4Snip 3

 

Sunshine Salad (serves 1)

For the salad:

  • 2 hard-boiled eggs, quartered
  • Handful of spinach shredded
  • 50 g cucumber diced
  • 1 stick of celery diced
  • 1/2 Avocado diced

For the dressing: (double up for 2 days on the trot)

  • 1.5 tbsp oil of your choice. I used walnut as I had some in the cupboard but
  • 1 tsp fresh lemon juice
  • 1/2 tsp whole grain mustard
  • 1 tsp chopped fresh mint
  • 1 tsp chopped fresh tarragon

Method

  1. Combine all the dressing ingredients
  2. Combine all the salad ingredients
  3. Drizzle on the dressing and go!

Left Over Buddha Bowl

A Buddha Bowl can consist of pretty much anything – for more information on this read How To Build a Buddha Bowl + Recipe.  I have devised the recipe below to use up the left over ingredients from this week.

This recipe is

Snip 14Snip 13Snip 5Snip 4Snip 3

Ingredients

  • 2 handfuls spinach
  • 1 stick celery – diced
  • 1/4 cucumber diced (or however much you have left)
  • 6 cherry tomatoes halved or ow ever many you have left
  • 1 avocado sliced
  • 1 tbsp Chargrilled peppers from a jar – diced
  • 1 tbsp of sun-dried tomatoes from a jar – diced
  • 2 tbsp cashew nuts
  • 2 tbsp mixed seeds

For the dressing:

  • 1 tbsp chopped tarragon
  • Juice of half a lime or lemon
  • 1 tsp whole grain mustard
  • 2 tbsp oil of your choice

Method

  1. Make up the dressing and store in a separate container
  2. Combine all the remaining ingredients
  3. Add the dressing when you are ready to eat

Congratultions that’s 5 days of clean eating packed lunches  and healthy midday fuelling!!

To see the full articles on these recipes read

How To Build a Buddha Bowl + Recipe

5 Salads For People Who Think Salads Are Boring

Get my forthcoming post: 5 quick easy clean eating 10 minute dinners  and 2 healthy weekend dinners that will leave you with left overs for the week delivered straight to your inbox by clicking follow.

You can also follow me on social media by clicking on the follow me on social media buttons on this blog or:

  • Twitter and Pinterest @cleanleanbeanie
  • Facebook and Instagram cleanleanbeanblog

Paleo Malaysian Salmon Fish Cakes with a Mango and Avocado Salsa

Malaysian Fishcakes

I cannot tell you how delicious this was!  I got the idea from a recipe for Malaysian Crab Cakes.  I wanted to make them cheaper to make and increase the omega content so tinned salmon seemed a good choice.

They are really quick and easy to make.  If you want to cut the time down even more,  don’t do the salsa, although I have to warn you, you will be seriously missing out!

Serve with a big salad such as my Fattoush salad: Click Here

Salmon is high in protein, vitamins and minerals (including potassium, selenium and vitamin B12) and very high in omega-3 fatty acids.

It is said to contribute to:

  • Healthy brain function
  • Heart health
  • Healthy joints
  • General wellbeing

Salmon can help reduce the risk of:

  •  Alzheimer’s
  • Asthma
  • Depression
  • Diabetes
  • High blood pressure
  • Macular degeneration
  • Multiple Sclerosis
  • Rheumatoid arthritis

This recipe is:

Snip 14Snip 10Snip 8Snip 5Snip 4Snip 3

Adaptations

Snip 13Instead of salmon you could use sweet potato and add nuts, seeds or tofu for protein

Snip 12You could add sweet or white potato to the fish cake or just serve them with a side of potatoes or rice

Snip 2The raw mix will keep for a couple of days so you can either whip it up in the morning for a speedy dinner when you get home or make enough for 2 days

Capture Fresh Coriander and parsley can be used in Protein Smash-Fest Stir-FrySpicy Chicken Wraps with a Cooling Avocado Cream and Fattoush Salad

Fish sauce and lemon grass is great in stir fry

Paleo Malaysian Salmon Fishcakes with a Mango and Avocado Salsa (serves 1)

Ingredients

For the salsa:

  • 1/2 mango diced
  • 1 avocado diced
  • 1 tsp thai fish sauce
  • 1/2 juice of half a lime
  • 1 tbsp fresh coriander chopped
  • 1/2 tbsp fresh parsley chopped

For the Fish Cakes:

  • 1 170g tin salmon
  • 1 tbsp fresh coriander chopped
  • Juice of half a lime
  • 1/2 tsp soy sauce or tamari
  • 1/2 tbsp Thai fish sauce
  • 1/2 stalk of lemongrass ( use the middle only and chop finely)
  • 1tsp finely chopped fresh ginger
  • 1 egg beaten
  • Cooking fat of your choice – I used olive oil but sesame oil would give a really nice flavour

Method

  1. Prepare the salsa by combining all the ingredients and set aside
  2. Heat the oil in a pan
  3. Meanwhile combine all the ingredients for the fish cakes
  4. When the oil is hot take a small handful of the mixture and shape into a patty.  The mixture will be quite wet so it wont be perfect but it will hold together once cooked
  5. Carefully lay it in the pan
  6. Repeat until you have used all the mixture – I got 4 cakes out of mine
  7. Fry until browned
  8. Carefully flip over with a fish cake and fry the other side

Did you like this recipe?  You can pin it by clicking on the Pinterest button below!

 

 

 

Does Lack of Sleep Have a Negative Effect on Body Weight?

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I have noticed a definite correlation between how much sleep I have and the food choices I make the next day – the less sleep I have the more comfort foods I require. So for me the key to a week of healthy eating is getting enough sleep.

Why does being tired make us eat unhealthy foods?

When we are tired we don’t feel as good as we should and the brain wants something that will make us feel perky again, so we reach for our favourite comfort foods.  And because we are tired we tend to rely on caffeine and energy foods to keep us going.

There are also 4 hormones that play an important part in the way that we eat:

  1. Grehlin:     Signals to the brain when it is time to start eating
  2. Leptin:       Signals when it is time to stop eating.
  3. Cortisol:    Signals to the body to conserve energy stores to fuel the waking hours
  4. Insulin:      Is required by the body to turn food into energy

What happens to these hormones when we are sleep deprived?

Disapointed thumb     Grehlin increases making us want to eat

Disapointed thumb      Leptin decreases so that we dont know when to stop

Disapointed thumb      Cortisol increases making us store energy as fat

Disapointed thumb     Insulin becomes imbalanced so we are less able to process food and more                                    likely to store it as fat

So its very clear why getting enough sleep is important in maintaining a healthy weight.

Here are my tips for getting a good nights sleep:

Never have a TV or a computer in the bedroom – bedrooms are for sleeping and sex that’s it!  If you want to watch TV sit on the sofa like a grown up!

Magnesium baths (also known as Epsom Salts) – Magnesium has many functions and one  of them is that it helps the body to relax and promotes better sleep.  A really effective way to absorb magnesium is through the skin. Magnesium baths are therapeutic for tired muscles and make you feel relaxed and sleepy.

Relaxing aromatherapy oils – I have no idea if there is any science behind them but I like the smell and it makes me feel good!  I prefer to have them in an oil burner in my bedroom but they can also be added to your bath water.

Natural dawn alarm clock – probably the best bit of kit I have ever bought myself! It sends you to sleep with a gradual dusk (light decreases over 30 mins) which helps to set your body clock and it wakes you up with a gradual dawn (light increases over 30 mins).  The most gentle way to wake up ever.  You can set up a back up buzzer in case you don’t wake up but that has only ever happened to me twice and I have had it for years!  No stressful awakenings, guaranteed to wake up in a better mood!

Relaxation Apps  – there are loads available, I use Pzizz.  You can set how long it plays for and gentle sound and a relaxing voice help you to wind down and fall asleep. It also has a power nap function should you ever have a chance to have a sneaky mid day snooze!

Exercise – definitely helps me to fall asleep but not to soon before bed time as your endorphins will be flowing and you will be feeling energised.

Consistent sleep  patterns – and you are probably not going to like this one but keeping a regular sleep pattern really helps to keep your body clock in check.  That involves getting up the same time each day even on the weekends!

Everyone has different sleep requirements but we should aim for 7-9 hrs per night so that we feel awake and perky and more inclined to make healthy food choices and want to train the next day. Obviously there are always going to be exceptions, when we haven’t followed the rules.  As long as these are fewer than the times when we have followed the rules then we are striving for a healthy lifestyle and that’s good!  So be organised, set yourself a reasonable lights out time, turn everything off and sleep well!

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What are Hion Super Food Powders? + Delicious Recipes and a Chance to Win Hion’s Green and Purple Powders worth £39.99

I have not been paid to write this review. These are products that I have been using since before I started writing this blog. This review is my honest opinion and has not been influenced by Hion in any way. Hion kindly donated the competition prize free of charge but have not seen this post prior to publishing.

So why am I writing it?  Because it’s a product that I believe in and feel that it will benefit other people too and I have always said that this blog will be an honest account of how I eat and train.

For a chance to win a bundle of Hion Powders worth £39.99 look out for a flash competition on my Facebook Page:  cleanleanbeanblog

Find the post advertising the competition and give it a like – That’s it!

Starts at 15.00 on Thursday 25th August and ends at 15.00 on Friday 26th August 2016 (UK time)

Don’t Forget to Enter!! 

You do not have to share the post to enter but I bet your friends would be grateful if you did as would I!

The winner will be chosen at random and announced on my Facebook page so you may want to follow me to make sure you find out if you won.

Scroll down for T&Cs

I am very careful about which supplements I spend my money on and try not to get suckered into every health product going because it is not affordable, sustainable or necessary.

However at a time when I was over trained and feeling drained a friend (who is a pro bikini competitor) recommended that I tried these as she felt they were really helping her through her cutting period.

I was also looking for a natural product to replace my daily multi vitamin drink that was full of additives and artificial sweeteners.

There are 2 powders: Purple and Green.

Purple

Purple Powder

The purple powder is a blend of

Acai Berry, Raspberry, Garcinia Cambogia, Cranberry Extract (50:1), Lingonberry Extract (4:1), Blueberry, Goji Berry, Bilberry, Pomegranate, Green Coffee Extract (50% CGA**), Green Tea Extract (4:1, 46% Polyphenols), Apple Cider Vinegar (37% Titration), Montmorency Cherry, Rosehip, Flaxseed & Beetroot.

It has a long list of vitamins and minerals and  contains the same amount of caffeine as a cup of instant coffee so is great for a boost in the mornings or as a pre-workout booster.

Green

Greens powder

The green powder is a blend of

Raspberry Ketones, Acai Berry, Green Tea Extract, Wheatgrass, Barley Grass, Spirulina, Chlorella, Maca Root, Baobab, Lucuma & Flax Seed

Again packed with nutrients and is a great after lunch boost.

I really like these products, they are a great way of boosting the nutrient content of your diet and still maintaining a clean eating lifestyle. I will continue to prioritise them in my supplements regimen. It’s always hard to ascertain what in your diet is making you feel good or bad but I really do think that these have a positive effect on me.

They are not cheap but there are good discounts if you buy in bundles from Hion and sometimes there are half price offers on amazon too so its worth shopping around and keeping a lookout. If you follow Hion on social media you will often see what deals they have on.

You can take both of the powders mixed into a little water.  They are not the most pleasant thing you are ever going to taste but having tried lots of different powders before they are definitely the most pleasant that I have tried.  I find them a bit better mixed into some unsweetened almond milk.

They are however great mixed into smoothies and Chia Puddings and I have lots of recipes for you to try here: (these can all be made without the powders if you are on a budget)

For more information on Hion Powders click here

Competition Terms and Conditions

  • Open to entrants worldwide
  • Ends on Friday 26th August 2016 at 15.00
  • Winner will be announced on Saturday 27th August on my Facebook page cleanleanbeanblog. Winners will not be contacted directly.
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5 x 2 minute, Healthy, Portable Breakfasts plus Shopping list (for when you are having one of those weeks)!

5 breakfasts

Sometimes you just have one of those weeks when you don’t have time to think, let alone cook!  So for when that occasion strikes again here are 5 quick, easy, on the go breakfasts plus a shopping list to ensure that you still get a healthy, energy boosting start to the day.

Menu

Monday

 Avo, salmon and egg.jpg

Hard boiled eggs, avocado and flaked salmon

Tuesday

2016-05-26 06.21.31  Overnight oats with Lemon and Chia

Wednesday

Chia Lemon and Raspberry

Chia Pot with Lemon and Raspberry

Thursday

Purple Power

Purple Power Smoothie

Friday

oats in a mug

Oats in a Mug with banana and tahini

 

Shopping List

(you can buy all of these in Tesco or Sainsburys apart from the protein powder and Hions powder which are bought online, but these two can be omitted if you need to)

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

  • ½ doz eggs
  • 1 avocado
  • 1 small packet of flaked salmon
  • Oats
  • 1 lemon
  • Chia Seeds
  • Milk of your choice
  • Vanilla extract
  • 2 bananas
  • Raspberries fresh or frozen
  • Unflavoured Protein Powder My Protein
  • Frozen black cherries
  • Frozen Blueberries
  • Root ginger
  • Hions Purple Power if using www.hion.com
  • Tahini
  • Cinnamon

Prep List

Sunday Night:

Hard boil 2 eggs, and once cool and peeled put in a Tupperware container along with half an avo chopped and some flaked salmon.  Breakfast 1 is done! Save the half of avocado with the stone in (leaving the stone in stops it from going black) in a Tupperware pot in the fridge ready for your smoothie on Thursday.

Make your Overnight Oats and Chia Pot – breakfast 2 and 3 are done!

Wednesday Night:

Put your all your Purple Power Protein Smoothie ingredients apart from the purple powder and protein powder in a plastic jug, cover with clingfilm and put in the fridge over night. Leave your stick blender, out plugged in and ready to go.

Thursday morning:

Add protein powder and purple powder if using to your jug and whizz up with your stick blender.  Decant into a plastic protein shake bottle and go!

Thursday night:

If you are going to eat your mug cakes cold prep and cook this evening (2 min job) 4 x 2 min Oats in a Mug Recipes (can be eaten hot or left to cool and taken with you).  Wrap in clingfilm and refrigerate over night.

Friday morning:

If you are eating your mug cakes hot before you go then prep them this morning (2 min job), if you made them last night take an extra 5 mins in bed!

 

The Recipes

Salmon, Avo and Egg

Ingredients

  • 2 eggs hard-boiled
  • ½ Avocado
  • Small packet of flaked salmon

Method

  1. Chop it up, put it in a tub and stick it in the fridge!

 Lemon and Chia Overnight Oats

Ingredients

  • 1/2 cup oats
  • 1/2 cup milk of your choice
  • 1 tbsp chia seeds
  • 1/2 tsp pure vanilla extract
  • 1/2 banana mashed
  • Lemon zest from half a lemon

Method

  1. Mash the banana in your jar, tub or bowl
  2. Add the oats, chia seeds, vanilla extract, milk and lemon zest
  3. Stir and seal and place in the fridge until morning

Chia Pot with Lemon and Raspberry

 Ingredients

  • 1/4 cup (35g) of Chia Seeds
  • 170 ml of milk of your choice – I use unsweetened almond milk
  • 1/2 tsp vanilla extract
  • Zest of 1 lemon
  • 2 oz of raspberries fresh or frozen

Method

  1. Mix all the ingredients into a jar, bowl or tub
  2. Stir well
  3. Seal and refrigerate overnight

Purple Power Smoothie (serves 1)

Ingredients

  • 50g frozen black cherries
  • 50g frozen blueberries
  • As much ginger as you can handle! (I use about half an inch)
  • 1/2 an avocado
  • 1 scoop of protein powder of your choice
  • 1tsp purple powder
  • 250ml milk of your choice – I use unsweetened almond milk
  • 1tsp pure vanilla extract

Method

  1. Put it all in a jug (peel the ginger first)
  2. Stick blend and serve! I like to use the fruit from frozen so that it is really cold and slushy.

 Oats in a Mug with Banana and Tahini

Ingredients

  • 50 g oats
  • 1 egg beaten
  • 1 banana mashed
  • 1tsp tahini
  • 1/2 tsp cinnamon

Method

  1. Combine all ingredients in a mug and microwave for 2 minutes
  2. The Mug Cake will easily tip out onto a plate

 

Congratulations that’s 5 days of clean eating breakfasts and healthy starts to the day!!

Get my forthcoming posts: 5 quick easy clean eating portable lunches and 5 quick easy clean eating 10 minute dinners delivered straight to your inbox by clicking follow.

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Fruity Chia Seed Mousse Recipes

Pimp up your Chia Seed puddings with these 2 delicious Chia Mousse recipes. Highly nutritious and about as healthy as a pudding is going to get these also make a handy portable breakfast.

For more information on Chia Seeds and some other delicious recipes click here

To find out more about Hions Powders click follow on this blog and have my forthcoming post on Hions Powders and details on how to win a pack of each, worth £39.99 delivered straight to your inbox.

These recipes are:

Snip 14Snip 13Snip 9Snip 8Snip 5Snip 4Snip 3

Adaptations

Snip 12Add banana to the mix

Snip 2

  • Frozen mango, raspberries and blueberries – no prep, no wastage
  • Stick blender – quick to set up, dismantle and clean

Capture to use up the fruit try my delicious smoothie recipes:

To use up Chia Seeds Chia Breakfast Pots, Chia Puddings,Health benefits of Chia plus a Chance to Win 16oz tub of Chia Seeds

Kiwi and Mango Chia Seed Mousse 

Green Mango Chia Mousse

Ingredients (serves 1)

  • 60g mango
  • 1 kiwi peeled and chopped
  • Handful of kale (or spinach)
  • 6 tbsp Chia Seeds
  • 250m milk of your choice – I use unsweetened almond milk
  • 1tsp vanilla extract
  • 1 tsp Hions Green Powder (optional)

Method

  1. Put all the ingredients into a bowl or jug and whizz up with your stick blender
  2. Pour into a bowl, jar or tub, cover and refridgerate overnight

 

Raspberry and Blueberry Chia Seed Mousse

Purple Chia Mousse

Ingredients (serves 1)

  • 40g raspberries
  • 40g blueberries
  • 6tbsp Chia Seeds
  • 250ml milk of our choice – I use unsweetened almond milk
  • 1tsp  vanilla extract
  • 1tsp Hions Purple Powder (optional)

Method

  1. Put all the ingredients into a bowl or jug and whizz up with your stick blender
  2. Pour into a bowl, jar or tub, cover and refridgerate overnight

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How To Build a Buddha Bowl + Recipe

Buddha Bowl

There is a band-wagon a-going on and I am jumping on it!

Buddha Bowls are the new Smoothie and Instagram is a-wash with sexed-up pictures of salads which is essentially what this is, albeit a big-ass one!

Sometimes you just want a big bowl of goodness and there is no better way to create this than a Buddha Bowl.  I have no idea why they are called this.  The Urban Dictionary include a Buddha Bowl as a bowl of food packed so full that is it rounded like a Buddhas belly.

Buddha Bowls tend to be vegan but don’t have to be. They don’t even have to be vegetarian.  The Buddha was not a vegetarian. He did not teach his disciples to be vegetarians and even today, there are many good Buddhists who are not vegetarians. But mine was because at the time of making it I just wanted veg!

Why make a Buddha Bowl?

  • Simple and quick to prepare
  • Easy, portable pack lunch
  • Delicious, nutritious dinner
  • Full of nutrients and protein
  • Gives you a break from meat
  • Very filling

Here is a basic guide to making your own Buddha bowl followed by the recipe I created.

Top Tip: On a Sunday night pre-cook some grains and vegetables so you have them in the fridge ready to go, for some speedy lunches and suppers.  e.g. roast some sweet potato, squash and peppers, cook some quinoa or brown rice.

Buddha Pyramid

Get creative with flavours and textures! For some vegan-inspiration try this delicious and filling recipe I created:

cleanleanbean Buddha Bowl with Tahini Dressing

Buddha Bowl

This recipe is:

Snip 14Snip 13Snip 9Snip 7Snip 4Snip 3Snip 5

Adaptations

Snip 12Add in some wholegrains or sweet potato

Snip 10Use up the odds and ends of vegetables in your fridge. Try dicing and stir frying them and adding to some salad leaves.

Snip 2Pre-cook grains and pre-roast veg for some speedy creations during the week. Don’t be afraid to use frozen veg such as diced sweet potato or squash

Capture

  • Make more Buddha Bowls!
  • There are so many avocado recipes on this blog!  Just type avocado into the search bar or try Delicious Creamy Avocado Dip
  • Jarred pepper and tomatoes are a great addition to any salad, sandwich or wrap.  Try Grain Free Tortilla Protein Wraps for a bread free alternative.
  • Click here for 8 delicious ways to use up left over tahini

 

Ingredients (serves 1)

  • Handful of spinach
  • 1/2 an avocado
  • Butternut squash roasted with garlic and sage
  • Cherry tomatoes halved
  • 1 Cooked beetroot
  • 25g chargrilled peppers from a jar, diced
  • 25g Sundried tomatoes from a jar, diced
  • 50g cashew nuts
  • 50g mixed seeds

For the dressing:

  • 1/4 cup of tahini
  • 3 tbsp lemon juice
  • 2 tbsp olive oil
  • 1/2 tsp tumeric
  • Salt and Pepper to taste
  • Smidgen garlic (optional)

Method:

  1. Heat a dry non stick pan and add the nuts and seeds, stirring until golden.  This can be done in advance and they can be stored in a jar until required.
  2. Combine all the dressing ingredients and stir well
  3. Construct your Buddha Bowl according to the pyramid above and enjoy!

 

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Tahini-Tastic: 8 Delicious Ways to Use Up Left Over Tahini

Tahini TAstic 2

I have gone from buying a jar of tahini for one recipe and wondering what the hell to do with the rest of it to running out and having to by more! Here are some delicious ideas of how to use it up:

1

Spread it on toast instead of peanut butter

Tahini Toast

2

Make some Hummus

hummus

3

Make my Fruity Coleslaw

Fruity colesalw

4

Make my Banana & Tahini Chia Pot (seriously cannot get enough of this combo)

Chia Banana and Tahini

5

Make my Banana & Tahini Oats in a Mug (there’s that combo again)

oats in a mug

6

Use in Overnight Oats instead of peanut butter

2016-05-26 06.21.31

7

Drizzle over chopped banana (oops there it is) &/or chopped apple for a delicious and healthy snack.

Tahini Bowl

8

Stir into noodles or stir fry to boost the flavour

Protein Fest Stir fry

Tahini has a higher nutrient content than peanut butter, is full of calcium and high in vitamin E, B1, B2, B3, B5, and B15.

It is also rich in phosphorouss, lecithin, magnesium, potassium, and iron.

All this means it can help to:

  • Help prevent anemia
  • Maintains healthy skin and bones
  • Promotes healthy cell growth
  • Boosts the immune system
  • Boosts heart health

 

Time to get Tahini-tastic, How do you eat yours?