I was on a call today with someone who has known me since the early days of my fitness career and she was talking about how different I am now from when she first knew me. I was obsessed with going to classes and the gym, I used to teach indoor cycling (spin), and […]
Author: Jen
Malaysian Style Side Salad (Kerabu Salad)
Malaysian Style Side Salad (Kerabu Salad) 1/2 large cucumber (approx 15cm) 100g pineapple (or any fruit, I have also used nectarine) 1 small red onion (approx 50g) Handful of fresh mint leaves Handful of peanuts chopped Dressing 1 large red chilli finely chopped (remove the seeds if you don’t like too much heat) 1 lime […]
Lavender Infused Honey
Lavender Infused Honey There are 2 ways to make this, I have tried them both… The first, break off the flowers (dried) half fill a jar then cover them in honey, sit in a sunny window for 4 weeks then strain off the honey. Sounds quite simple BUT it got really messy and I ended […]
Thai style butternut squash, chilli and lime soup
Thai-style butternut squash, chilli and lime soup Fiber diversity points 7 I was lost for something to eat and had a butternut squash lying that I bought a few weeks ago and remembered having a butternut squash, chilli and lime soup somewhere, sometime and thought that would be a great idea! Searched out a recipe […]
Chicken Stew – Slow Cooker Chicken Thighs
Chicken thighs are inexpensive, tasty and perfect for the slow cooker. M&S have reasonably priced, high welfare slow reared chicken (I dread to think how other chickens are reared before they end up on the shelves!). I get the thighs with the bones in and keep them in through the cooking process to get the […]
Exercise for your nervous system
This opinion isn’t necessarily going to be popular… If you spend most of your day ‘switched on’, and ‘stressed’ and are doing intense, high-energy activities, you are doing yourself more harm than good (I am living testament to that!) Do you use exercise as a ‘stress buster’ or as a way to process your emotions? […]
Spicy Lemon Cod
Every time I go away I end up eating more fish, and then I come home craving more. This spicy lemon cod is easy, quick and delicious, cod is a good source of omega 3 oils when it’s wild caught! Ingredients: Wild caught cod filet – dry them off in kitchen paper before cooking them […]
Thai Style Salmon with Veg
Thai Style Salmon with Veg Fiber Points 10+ Salmon Filet 1 tsp crushed ginger 1 tsp crushed garlic 1 tbsp soy sauce Juice of a ½ lime (or tbsp apple cider vinegar) Toasted shredded or desiccated coconut (preferably unsweetened) Salad Onion (red or shallot) Mini Cucumber Carrot Juice of ½ Lime (or tbsp apple cider […]
Mango & Peanut Slaw
This was a delicious side salad, the original recipe I saw in the free Tesco magazine, and went to Aldi to buy the +! I ate this with grilled chicken and sourdough bread. Fiber Points 8+ 2 firm mangoes (I bought a tub with chopped and peeled mango for ease – and it was on […]
Nut & Seed Bars
Nut & Seed bars, easy snack to have on hand. Looking at the shop nut and seed bars and they are so full of unnecessary crap… so I made my own 🙂 Nut & Seed Bars – Fiber Points 14+ 2 cups nuts (I used a mix of hazelnuts, almonds, pecan, walnuts and cashews) 1 […]
Healing Herbs for Summer
I start every day with a healing herbal tea. I rarely use t-bags; I use dried herbs and make up my tea blend depending on what I need for the day ahead, what season we are in, where I am in my cycle and what the weather is doing. Herbs that I use if I […]
Breakfast Bowl for gut health
I am delighted peach season is back with us… I LOVE peaches! And yes, I keep the skin on them for additional fibre benefits (washed of course!) This breakfast bowl is not only delicious, but it’s great for the gut too! I have been including additional nuts, specifically brazil and flaxseed as they are highly […]
Improve your posture today
If you are struggling with sore neck, shoulders, back. If you are slumped over a laptop/phone/crafts/children for most of the day. I am going to guess that you would like to free your body of pain for good! I’ve created a simple-to-use, quick Posture 101 masterclass to get you free from pain, standing taller, feeling […]
From the pits of hell, to feeling well… World IBD Awareness Day 2024
I used to be known in my peer group as ‘fitness Jen’. I was the fit and healthy one. Always in the gym, eating healthy food, living life to the max. The problem was, I wasn’t listening to my body crying out for attention. It needed rest. It needed less go, go, go. It needed […]
Sourdough focaccia
Sourdough Focaccia Fiber Points 3+ 50g sourdough starter 200ml warm water (under 40c so it doesn’t kill your starter) 1/2 tsp salt 300g flour (I used a mix of rye and plain, different flours will give different textures and consistencies) Mix everything – this mix will be wetter and stickier than a bread mix. Leave […]
Are you a chronic people pleaser?
Are you a chronic people pleaser? I used to be (and still can be if I am not paying attention)! If you are not sure: Do you say yes to everyone else, and no to yourself? Do you put everyone else’s needs ahead of your own? Do you do things hoping that other people will […]
Nourishing spring herbs
Nettles are already abundant; many think of them as weeds and a pest because they sting… BUT, they are highly nutritious and because of that, come with health benefits. They are high in protein (they have all the essential amino acids which is rare in a plant), iron, vitamin C (which helps absorb the iron), […]
Nutty Rice
Nutty Rice Fiber Points: 10+ 1 cup white basmati rice 1 cup brown basmati rice 1tspn ground cumin 2tbsp sunflower seeds 2tbsp pumpkin seeds 1/2 cup dried apricot chopped 1 cup roasted cashews (if you have raw, dry fry them for a few mins) 1/3 cup pine nuts 2/3 cup almonds Dressing 1/4 cup wine […]
The fundamentals of your health…
With your health, how much attention do you give to the fundamentals? Know your values, drink sufficient fluids to hydrate, eat nourishing food, breathe well, and move your body multiple times a day… Then build from there… Magic pills & speedy results sound sexy… But they don’t last (if they even work)… If you make sustainable lifestyle […]
Pumpkin, Chickpea & Spinach Curry
Pumpkin, Chickpea & Spinach Curry Fiber Points 12+ 2 tbsp oil (coconut or Extra Virgin Olive Oil) 2 medium brown onions (sliced) 2 cloves garlic crushed 2 birdseye chillies (sliced – deseeded if you don’t want the heat) 1 tsp ground coriander 1 tsp ground cumin 1 tsp black mustard seed (optional) ½ teaspoon ground turmeric […]
Gluten Free Coconut & Almond Pancakes
I don’t know about you, but I struggle for breakfast ideas. Moving into perimenopause and learning about nutrition in these years (40+) a higher protein breakfast is suggested. Eggs if you like them are the perfect breakfast. Unfortunately for me, I don’t like eggs, so I need to find a way to get them in […]
Lemon Chicken Thighs in the slow cooker
Springing into Spring… In my journey into eating meat, I have been experimenting with chicken thighs! And you know I love a slow cooker recipe, anything that makes life easier and chicken in the slow cooker keeps it from drying out and makes the meat very soft. Chicken thighs are inexpensive and you get added […]
Resetting circadian rhythm for better sleep
How has your sleep been recently? Since the clocks changed, my sleep has been awful! I go to bed, read, nearly fall asleep, put the book out then ping! wide awake again… Or falling asleep easily but waking up with any sound, movement or needing the toilet. All of those disturbances are an indication that […]
Take back control
Control the controllable’s, let go of the rest—that was a great piece of advice I was given by my senior lecturer at college. Living with health issues or life challenges and responsibilities can sometimes leave us feeling like we are not in control of anything. And within that, things will be out of our control. […]
Miso salmon
Miso Salmon Fiber Points 4+ (depending on what you have with it) Salmon isn’t only a good source of protein; it’s also good for omega-3 oils, vitamin D, vitamin b12, selenium and potassium, which are all essential for your health. Miso is a fermented (traditionally) soybean paste, and can also be made from rice or […]