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Kale Falafel Recipe

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Ingredients:

  • 200g Chickpeas
  • 200g Kale (I use pulp leftover from my morning juice)
  • 2 Garlic cloves
  • The Juice of ½ lemon
  • Good sprig of flat leaf parsley
  • 5 Spring onions
  • ½ Teaspoon dry coriander
  • ½ Teaspoon Turmeric
  • Good pinch of Cumin & Cayenne pepper
  • Salt & pepper to taste
  • Sesame & flax seeds to coat

 

Method:

  • Blend Chickpeas, Garlic, spring onion, parsley together until well blended. Then add in the kale and just give 1 minute to bind together.
  • Take the mix and place in a large bowl & add you herbs & spices, salt & pepper and mix with a short spoon.
  • Then add your egg to bind all together.
  • You don’t want the mix to be to wet but it will have a sticky consistency due to the egg.
  • Make small balls and roll in your seeds.
  • Cook at 190 c / gas mark 6 for 7 minutes then I turn them and place back in the over for a further 7 minutes till cooked.

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Bad back from office work

Relieve Back Pain With Pilates

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Live Life better with Pilates

Pilates is so much more than exercise, it is (or should be!) a way of life. Kevin Trudeau said that ‘most people have no idea how good their body is designed to feel’ – and we couldn’t agree more! In this blog, we want to get to grips with Pilates outside the studio, not on a mat or Reformer but in YOUR everyday life, as you get out of bed, make meals, drive to work, do the shopping…. We want to show you how to move mindfully all of the time OUTSIDE of the studio, to make sure that you get the absolute MOST out of your time INSIDE the studio! Happy moving!

Bad back from office work

Pilates at your desk

Problem: If you sit at a desk all day, hunched over a computer, you know only too well how your back can start to feel ‘achy’, you feel muscle tension in the neck and across the shoulder blades

Solution: Take frequent breaks from your desk – after 20 minutes, we suggest standing up and moving! Just a minute of movement every 20 minutes will make a big difference, and gentle stretching (if you have space to do it) will loosen out those muscles.

Try not to sit cross-legged as this encourages the pelvis to twist. Instead keep both feet on the floor, weight distributed equally between the sit bones on your chair. Think about engaging the ‘core muscles’ to keep the back in a neutral straight line. Ideally, the pelvis is neutral (neither tilted forward nor back) and the ribs are stacked above the pelvis.

Try some of these exercises that you can do at your desk without anyone even guessing what you’re doing!

Chin Tilts

Sitting at your desk, engage your core muscles and relax the upper body, putting as much space as possible between your ears and shoulders. Then gently nod your chin down towards your chest as if you are trying to hold an orange there. You should feel a stretch down the back of your neck and into your upper back. Repeat the chin tilt several times without curling the shoulders or upper back to release some tension out of the neck and shoulders. Then tilt then chin gently towards the ceiling, keeping the shoulders level and away from the ears.

Neck Stretches

Sitting tall with the core engaged, tilt the right shoulder to the right ear. Then take the right hand on to the left side of the head (above the ear) and apply slight pressure to the head to stretch the neck further. Repeat on the left side.

Shoulder Circles

Sit in a tall upright position, engaging your core. Circle the shoulders forward, up, down and back for 5 repetitions. Reverse the circles the other way for 5 more repetitions. The slower you go, the more tension you’ll release.

Ankle Flexes

This is a great move for stretching the calves (especially if you wear heels to work!) and to get the circulation moving in the lower legs if you’ve been sitting for too long. Start by pointing the toes as far away from you as possible, and then flex the toes back towards the head – you should feel a stretch in the calf and in the shin. Repeat on both legs and finish by circling the ankle joint to the right, and then around to the left.

Wrist Stretch

We take a lot of strain into the wrist while working at a computer, from typing to using a mouse to taking notes and this strain can affect the forearm as well. To stretch, take both hands out in front of your and twist the wrists in one direction, then the other. Take the left hand out in front of you, palm facing away and fingers pointing towards the ceiling. Hold the left hand with the right hand and gently pull the fingers back towards the head. Then stretch the opposite way, fingers pointing towards the floor, palm facing away and pull the fingers in towards the body. Repeat on both sides.

Try to be aware of your posture as you stand (especially when queuing in a shop, etc.), trying not to shift the weight from one hip to the other, but keeping both feet flat on the ground, distributing the weight equally. When shopping, try not to hunch over the shopping trolley – stand tall, engage your core, keep your head centred on your shoulders and keep your shoulder blades neutral. When driving, try to keep as much distance between your shoulders and your ears, avoiding rounding the shoulders and tensing the neck. When driving in traffic, put the car in neutral to avoid over clutching with your left leg and tightening the muscles of the calf.

Move with ease, move with strength, move well!

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Healthy Crispy Salmon Goujons Recipe

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Want something for the family that takes 5 minutes? Well here it is:

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Recipe:

Salmon fillets (1 per person)

Pesto

Sesame seeds

Coconut oil

 

 

 

IMG_4799Method:

  • Cut your salmon into 3 or 4 pieces depending on size
  • Roll in Pesto and then into the sesame seeds. Make sure well coated
  • Add a small amount of coconut oil to pan and heat
  • Add salmon and cook until golden

 

 

Serve as you wish! I love them on a bed of salad or Roasted Vegetables

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finished healthy meat sung

Healthy Meat Sung Recipe

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A great starter and so much fun to eat (a great one to make for the kids to)

Ingredients

Cooked not ready

 

 

 

 

 

 

 

 

Ingredients (feeds 4)

500 g Turkey Mince

1 Onion

¼ punnet of Mushrooms

2 cloves of Garlic

Salt/pepper to taste

Chinese 5 spice (to taste, at least a table spoon)

Handful of Sesame seeds

1 Iceberg lettuce

1 tub of Yoghurt

Parsley (to taste)

 

-Crush 2 garlic gloves in a teaspoon of coconut oil

-Fry the onions and turkey in a pan

-Add Chinese 5 spice, salt and pepper

– Once half cooked, add in the mushrooms

– Meanwhile, take your iceberg lettuce and cut out the stump. Your will have created a hole by removing this stick under a cold tap and let it pour. Slowly you will feel the leafs falling away one at a time to create lovely iceberg wraps

– Finally return to the pan

– Add sesame seeds, which will give you a perfect crunch

 

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finished meat sung

 

 

 

 

 

 

Serve with light yoghurt or coconut yoghurt mixed with parsley

A perfect starter with friends or a fun family meal.

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Chicken Stir Fry

Chicken Stir Fry Recipe

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“You can eat any junk food you like as long as You make it’’

There is no truer statement ,we all love the occasional Burger, Chinese, Indian ,so its great to have some quick and easy recipes to hand to help you cook a lighter option.

Chicken Stir Fry with Cauliflower Rice.

 Chicken Stir Fry With Cauliflower Rice

 

 

 

 

 

 

 

Serves 2

2 chicken breasts

Garlic cloves

Ginger

Salt , pepper

Tamari ( Soya sauce)

Vegetables of your choice

 Method:

  • Take a teaspoon of coconut oil into your wok / frying pan
  • Add ginger , garlic and chopped chicken breasts
  • Seal the chicken and when half cooked add in your veg and soya sauce

Stir fry is a staple in our house as its so easy to prepare when you’re on the go all the time. I like to serve it with Rice Noodles or in the evening when I prefer to keep away from carbs I make cauliflower rice.

 

Cauliflower Rice

So simple and once you have tried it you will have it time and time again.

Cauliflower RiceJust take your Cauliflower and pop it into your blender until broken down in the form of rice. Lay it out on a tray and pop into the over for 10/ 12 minutes and its ready.

 

 

 

 

A great meal and so quick to prepare .

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Chicken Stir Fry

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