priyesh-vaghjiani-46

Recipe: Soya chunks and peas

Thu, 16 Apr 2026 20:16:38 GMT

SOYA CHUNKS & PEAS CURRY (High Protein, Budget Friendly)

Ingredients + Method

Soak:

100g soya chunks in hot water for 10 minutes
Squeeze out water and rinse.

In a pan, heat 1 tsp oil. Add:

1 chopped onion
Cook until golden.

Add:

1 tbsp ginger-garlic paste

Add spices:

1 tsp cumin
1 tsp garam masala
1 tsp coriander powder
½ tsp turmeric

Add:

2 chopped tomatoes

Cook until soft.

Add:

100g frozen peas
Soya chunks

Add 200–300ml water and simmer for 15 minutes.

Finish with:

Fresh coriander
Squeeze of lemon

Recipe: Healthy Shrikhand

Thu, 16 Apr 2026 20:14:38 GMT

GREEK / SOYA YOGURT SHRIKHAND (High Protein Dessert)

Ingredients + Method

In a bowl, combine:

300g 0% Greek yogurt OR thick soya yogurt
(If using regular yogurt, strain overnight for thickness)

Add:

1–2 tbsp maple syrup or honey or stevia powder
1/2 tsp cardamom powder
¼ tsp cardamom powder
Few strands saffron soaked in warm water

Mix well until smooth.

Optional toppings:

Chopped pistachios
Almond slivers

Chill for 1 hour before serving.

Recipe: Paneer Tikka masala

Thu, 16 Apr 2026 20:09:01 GMT

PANEER TIKKA MASALA (Lighter, High Protein Version)

Ingredients + Method

Cut 250g Apetina paneer into cubes.

Marinate with:

3 tbsp 0% Greek yogurt or Soya yogurt
1 tsp turmeric
1 tsp garam masala
1 tsp paprika
Salt

Leave for at least 30 minutes.

Air fry or grill at 200°C for 10–12 minutes until lightly charred.

For sauce:

In a pan, heat 1 tsp oil. Add:

1 chopped onion
Cook until soft.

Add:

2 cloves garlic
1 tbsp ginger

Add spices:

1 tsp cumin
1 tsp garam masala
½ tsp turmeric

Add:

1 tin chopped tomatoes

Simmer 10 minutes and blend if desired.

Stir in:

2 tbsp Greek or soya yogurt (off heat to avoid splitting)

Add paneer and simmer gently for 5 minutes.

Finish with coriander.

Recipe: Lentil [Dhaal]

Thu, 16 Apr 2026 20:07:37 GMT

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Recipe: Tofu makhani

Wed, 15 Apr 2026 17:01:36 GMT

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Recipe: Decadent brownies with a twist!

Thu, 26 Mar 2026 18:54:27 GMT

�� What You’ll Need (Ingredients):

Sweet Potato Puree: 1 ½ cups (Approx. 2 medium sweet potatoes, roasted and mashed)
Nut Butter: ½ cup almond or cashew butter (creamy works best)
Maple Syrup: ¼ cup (or honey)
Cocoa Powder: ½ cup (unsweetened, good quality)
Oat Flour: 1/3 cup (or almond flour for GF)
Eggs: 2 large (or substitute with 2 flax eggs for vegan!)
Vanilla Extract: 1 tsp
Baking Powder: 1 tsp
Sea Salt: ½ tsp + extra for finishing
Chocolate Chips: ½ cup (dark is delicious!)
Walnuts: ¼ cup, chopped (for the topping!)
Optional: A pinch of cinnamon or cardamom for that extra spring warmth! ✨

��‍�� How to Make the Magic (Method):

Prep: Preheat your oven to 175°C. Line an 8x8 inch baking dish with parchment paper (leave overhang for easy removal!).
Blend the Base: In a large bowl or food processor, combine the smooth sweet potato puree , nut butter , maple syrup , eggs (or flax eggs), and vanilla extract . Mix until perfectly smooth and creamy.
Add the Dry Ingredients: Add the cocoa powder , oat flour , baking powder , and sea salt . Fold gently until just combined—don’t overmix! (The texture should be thick and dreamy). If you’re using cinnamon or cardamom, add it now.
Fold in the Treats: Gently fold in most of your chocolate chips . Leave a few aside to sprinkle on top!
Assemble: Pour the batter into your prepared pan and smooth the top. Sprinkle with the reserved chocolate chips, the chopped walnuts , and a generous pinch of flaky sea salt .
Bake: Bake for 25–30 minutes, or until the edges are firm and the center feels set but still soft. You want them fudgy!
Chill (The Secret!): This is the hardest part, but it’s crucial. Let the brownies cool completely in the pan, then refrigerate them for at least 1 hour (or overnight) before slicing. This locks in that magical, dense, fudgy texture.
Serve & Celebrate: Lift the brownies out using the parchment, slice into squares, and enjoy! ✨ Perfect with a glass of milk (dairy or non-dairy!) or just as they are.

20g (Natural) Protein Dosa

Mon, 16 Mar 2026 19:44:21 GMT

20g Protein Dosa (Paneer or Tofu Filling)

A comforting South Indian favourite with a high-protein twist.

If you love dosa but struggle to hit your protein targets, this version is a game changer. By combining a traditional potato masala with either paneer or tofu, each dosa delivers around 20g of protein while still tasting like the classic comfort food we all love.

Perfect for breakfast, lunch or dinner when you want something satisfying, nourishing and simple to make.

Serves

Makes 4 high-protein dosas

Protein

Approx 20g protein per dosa

Ingredients

For the dosa batter

2 cups dosa batter (store bought or homemade with more lentils)
1 tsp oil or ghee per dosa for cooking

For the high-protein masala filling

2 medium potatoes, boiled and roughly mashed
200g paneer or firm tofu, crumbled
1 small onion, finely chopped
1 tsp mustard seeds
1 tsp cumin seeds
8–10 curry leaves
1 green chilli, finely chopped (optional)
½ tsp turmeric
½ tsp chilli powder
1 tsp garam masala
Salt to taste
1 tbsp oil
Juice of ½ lemon
Handful fresh coriander, chopped

Method

Prepare the filling

Heat oil in a pan over medium heat. Add mustard seeds and allow them to pop.

Add cumin seeds and curry leaves and sauté for 30 seconds until fragrant.

Add the chopped onion and cook until soft and lightly golden.

Build the masala

Add turmeric, chilli powder and garam masala. Stir for 30 seconds.

Add the mashed potatoes and mix well so they absorb the spices.

Add the protein

Stir in the crumbled paneer or tofu and mix thoroughly with the potato masala.

Cook for 3–4 minutes so everything heats through. Finish with lemon juice and fresh coriander.

Cook the dosa

Heat a non-stick or cast-iron pan. Pour a ladle of batter and spread into a thin circle.

Drizzle a little oil or ghee around the edges and cook until the bottom is golden and crisp.

Assemble

Place a generous scoop of the protein masala in the centre of the dosa.

Fold and serve hot with chutney or sambar.

Recipe: Masala Quinoa Khichadi

Fri, 06 Mar 2026 14:55:17 GMT

Quinoa Khichadi

Feeds 4–5 people

Ingredients

812 g cooked quinoa
120 g yellow moong dal (about ⅔ cup), rinsed
2 tbsp ghee or olive oil
1½ tsp cumin seeds
1 tsp mustard seeds (optional)
2 tsp grated ginger
1–2 green chillies, finely chopped (optional)
½ tsp turmeric
1 tsp ground coriander
1 tsp ground cumin
2 medium carrots (about 200 g), diced
150 g peas
1 medium courgette (about 180 g), diced (optional)
1.2–1.5 litres water (adjust for texture)
Salt to taste
Fresh coriander to garnish
Lemon wedges to serve

Optional tempering

2 tsp ghee
1 tsp cumin seeds
Pinch hing
6–8 curry leaves

Method (with quantities included)

Add 120 g rinsed moong dal and 500 ml water to a saucepan and simmer for 15–20 minutes until very soft.
Heat 2 tbsp ghee or olive oil in a large pot. Add 1½ tsp cumin seeds and 1 tsp mustard seeds and let them crackle.
Add 2 tsp grated ginger and 1–2 chopped green chillies and sauté for 30 seconds.
Stir in ½ tsp turmeric, 1 tsp ground coriander and 1 tsp ground cumin and toast briefly.
Add 200 g diced carrots, 150 g peas and 180 g diced courgette and cook for 3–4 minutes.
Add the cooked moong dal, 812 g cooked quinoa, salt and 700 ml water. Stir well.
Simmer for 8–10 minutes, adding more water until the khichadi is soft and spoonable. You may need up to another 500–800 ml depending on how thick you like it.
Optional tempering: heat 2 tsp ghee, add 1 tsp cumin seeds, pinch hing and curry leaves, let splutter and pour over.
Garnish with coriander and lemon juice before serving.

Extra Body Plot Tips

Add spinach at the end for iron and fibre
Stir in tofu cubes for extra protein
Serve with coconut yogurt and mango pickle
Great for clients with gut issues, post-illness recovery, or reset weeks

Recipe: Bhindi Kurkure

Fri, 27 Feb 2026 16:24:21 GMT

A lighter, oil-controlled version of restaurant-style kurkure bhindi. Perfect as a crunchy side, snack, or topping for dal bowls - and great addition for every household on Friday Fakeaway night!

Serves :

6–8 as a side dish

Ingredients

1kg fresh bhindi (okra)
120g gram flour (besan)
60g rice flour
40g cornflour
2 tsp turmeric powder
4 tsp red chilli powder
4 tsp coriander powder
2 tsp cumin powder
2 tsp amchur (dry mango powder)
2 tsp chaat masala
2 tsp ajwain (optional)
2½–3 tsp salt (to taste)
4 tbsp oil (about 60ml)
Light oil spray for air fryer

Optional finish: lemon juice + extra chaat masala

Method

Wash the bhindi and dry completely. Moisture makes it slimy and prevents crisping.
Slice lengthwise into thin strips. The thinner the slices, the crispier the result.
Place bhindi in a large bowl. Add oil and salt and toss well.
Add besan, rice flour, cornflour and all spices.
Mix gently using your hands so each strip is lightly coated. The coating should be thin, not thick like pakoras.
If mixture looks too dry, sprinkle 1–2 tbsp water. If too sticky, add 1 tbsp rice flour.

Air Fryer Cooking

Preheat air fryer to 180°C.
Spread bhindi in a single layer (cook in batches if needed).
Spray lightly with oil.
Air fry 14–18 minutes, shaking halfway.
Cook until deep golden and crisp.

For extra crunch: cook 12 minutes, rest 5 minutes, cook another 3–4 minutes.

To Serve

Sprinkle chaat masala and squeeze fresh lemon juice.
Serve with dal, yoghurt dip, wraps, or as a crunchy topping on salads.

Storage

Cool completely before storing.
Keep in airtight container up to 2 days.
Reheat in air fryer 3–4 minutes to crisp again.

Body Plot benefits:

High fibre and lower oil than traditional frying.
Add crushed flaxseed or hemp seeds for extra protein.
Pair with dal + salad for a balanced menopause-friendly meal and diabetes friendly meal with stable energy.

Recipe: Tofu Pizza

Thu, 10 Oct 2024 16:13:06 GMT

This recipe is such a delicious and nutritious take on pizza! If you've not enjoyed tofu previously, this recipe will change your opinion.

Want to have your cake and eat it too? Try: have your pizza and eat it too!

Key benefits:

- High in Protein

- Plant-centric with over 8 vegetables in this one dish

- Can be easily made Vegan

- Great for lowering cholesterol

- Great for menopausal women

Ingredients:

- 1 block of Tofu [we used basil tofu]

- Homemade or store bought tomato sauce

- Protein cheese [Eat Lean or LIDL high protein] or Vegan Mozzarella

- Vegetables of choice, we used: Aubergines, courgettes, sweetcorn, tomatoes, mushrooms, onions & red peppers

- Lower in fat pesto

Method:

Drain tofu according to instructions on the pack.
Cut tofu lengthways - this should result in approximately 3-4 tofu bases.
Add these to a oil brushed air fryer or oven and bake at 190 degrees for 12 minutes, turning halfway.
Finely dice the vegetables.
Top with sauce, vegetables, cheese and pesto and add back into the air fryer or oven for a further 5 minutes until melted.
Serve with a side salad and enjoy!

Recipe: Immune-boosting Butternut Squash Soup (High in Protein and Vegan)

Wed, 18 Sep 2024 12:52:40 GMT

This is the easiest soup ever and ticks all the boxes being: High in fibre, High in protein, Rich in Vitamin C (making it super immune-supporting) and Rich in minerals too.Not only is it full of nourishment but it is an easy win for a delicious Autumnal mid-week dinner!

Before we dive into the recipe, let me break down the protein content for you:

20g protein per 2 slices of Jasons protein sourdough

10g protein per bowl of soup

10g from 2 slices of @eatlean cheese

And that’s not even including any extra grams of protein from the veggies! So that's a whopping 40g of protein from soup and bread!

Ingredients:

2 red onions

4 tomatoes

1 garlic bulb

1 butternut squash

300g silken tofu

Celtic Salt

Pepper

Asofoetida

Turmeric

2 slices of Jason’s protein sourdough

2 slices of LIDL or Eatlean protein cheese

Method:

Chop all the veg, aside from the tomatoes, and roast in the oven with the garlic for 60 minutes at 190 degrees.

Add in the tomatoes for the last 30 minutes.

Add the roasted veg to a pan and add the tofu and blend with a hand blender.

Add turmeric, asofoetida, salt, pepper and stir.

I prefer thicker soups. To make the consistency thinner, simply add soya milk and give it a stir.

Meanwhile add 2 slices of Jason’s protein sourdough to the grill. Once partially browned, add 1 slice of LIDL or Eatlean Protein cheese to each slice and add back to the oven.

Serve your soup and bread!

Embracing National Relaxation Day: Key to Enhancing Workplace Wellness!

sonali@bodyplot.co.uk (Sonali Dattani) — Thu, 15 Aug 2024 16:30:28 GMT

Happy National Relaxation Day!

Today, on August 15th, we have a unique opportunity to pause and reflect on the importance of relaxation in our daily lives—especially in the workplace. At Body Plot, we understand that in demanding professions where the pace is relentless, taking time to relax can feel like a luxury. However, it’s actually an essential part of maintaining a healthy, productive workforce.

The Case for Relaxation in the Workplace

In numerous working industries, stress often comes with the territory. Whether it’s meeting tight deadlines, managing high-stakes cases, or simply coping with the fast-paced environment, the pressure can be overwhelming. But chronic stress doesn’t just impact individual wellbeing—it also affects organisational health. High levels of stress can lead to increased absenteeism, higher turnover rates, and decreased productivity.

This is where the power of relaxation comes into play.

When we make space for relaxation, we’re not just improving our mental and physical health; we’re also fostering a more resilient and effective workplace. Here’s how:

Reducing Absenteeism: Regular relaxation helps to alleviate stress, which in turn can reduce the risk of stress-related illnesses that often lead to absenteeism. Encouraging your team to take breaks and practice mindfulness can make a significant difference.
Improving Retention: Employees who feel supported in their wellbeing are more likely to stay with an organisation. By promoting a culture that values relaxation and self-care, you can improve employee satisfaction and reduce turnover.
Boosting Productivity: It might seem counterintuitive, but taking time to relax can actually enhance productivity. A relaxed mind is more focused, creative, and efficient. Regular breaks and wellbeing practices help employees return to their tasks with renewed energy and clarity.

Celebrating National Relaxation Day in Your Workplace doesn't just have to be national day - let's embed it!

National Relaxation Day is a perfect reminder that relaxation isn’t just a personal practice—it’s a professional priority. Encourage your team to embrace this daily by taking meaningful breaks, practising mindfulness, and participating in activities that promote relaxation. Consider hosting a wellbeing workshop or sharing tips on how to incorporate relaxation into the workday.

Let today be the start of a new approach to workplace wellbeing—one that recognises the value of relaxation as a key component of success.

Should Companies Offer Midday Workouts for Employee Wellbeing?

sonali@bodyplot.co.uk (Sonali Dattani) — Thu, 08 Aug 2024 11:10:51 GMT

In the hustle and bustle of the modern workplace, the emphasis on productivity often overshadows the crucial aspect of employee wellbeing.

Today, we explore a compelling question: Should companies give employees time off to work out during the day?

The Case for Midday Workouts

At Body Plot, we believe in a holistic approach to wellbeing, encompassing both physical and mental health.

Allowing employees to exercise during the workday can yield remarkable benefits:

Boosted Mental Health

Exercise is a natural stress reliever. It reduces anxiety, alleviates depression, and enhances overall mental well-being. Employees who exercise regularly are likely to be happier, more relaxed, and more resilient to workplace stress.

Reduced Absenteeism

Healthier employees are less prone to taking sick days. Regular exercise strengthens the immune system and reduces the likelihood of minor illnesses, leading to fewer absences and more consistent performance.

Increased Productivity

Contrary to the belief that time spent away from the desk is time wasted, studies show that physical activity can enhance cognitive function, improve concentration, and boost energy levels. Employees returning from a workout break often exhibit heightened focus and efficiency, translating to better overall productivity.

While the benefits are clear, implementing a workout-friendly policy requires thoughtful consideration:

Best Practices for Success

Flexible Scheduling

Offer flexible hours to allow employees to exercise at times that suit them best. This could mean extended lunch breaks or flexible start and end times.

On-Site Facilities

If feasible, provide on-site fitness facilities or partner with local gyms to make it easier for employees to access workout opportunities without significant time away from work.

Encouragement and Incentives

Foster a culture of health and wellness through incentives, such as fitness challenges or rewards for regular exercise, to motivate employees to stay active.

Comprehensive Wellbeing Programs

Implement a holistic wellbeing program that includes fitness, nutrition, and mental health resources, addressing all aspects of employee wellbeing.

At Body Plot, we advocate for a balanced approach that integrates well being into the workday. By supporting employees' physical and mental health through midday workouts, companies can create a more productive, engaged, and loyal workforce.

The key lies in thoughtful implementation and a commitment to fostering a culture of health and wellness.

Stay well and keep thriving!

Breaking The Stigma - Marking the start of South Asian Heritage Month

sonali@bodyplot.co.uk (Sonali Dattani) — Thu, 18 Jul 2024 12:23:15 GMT

As we embark upon the National South Asian Heritage Month today, it's an opportune moment to reflect on the importance of mental health awareness within the South Asian communities in the UK.

In many South Asian cultures, mental health issues are often stigmatised, viewed as a sign of weakness or a lack of resilience. This stigma is deeply rooted in societal norms and traditional beliefs, which can discourage individuals from seeking help. The fear of judgement and ostracisation can lead to silence, suffering, and a significant impact on one's quality of life.

At Body Plot, we believe in fostering well being for all, and understanding cultural nuances is a crucial part of this mission. Mental Health affects everyone, but there can be certain cultural nuances that make some communities more vulnerable. For instance, South Asian individuals may face unique challenges such as intergenerational conflicts, the pressure to conform to cultural expectations, and the balancing of dual identities, all of which can exacerbate mental health issues if not properly addressed.

Lack of access not only affects individuals but also has wider implications for their families and communities. Lack of awareness can include language barriers, cultural misunderstandings, and a lack of culturally competent healthcare professionals. If lack of awareness continues, it can contribute to absenteeism, reduced productivity, and higher turnover rates in the workplace.

Our Commitment at Body Plot

At Body Plot, we are committed to helping organisations create a supportive and inclusive wellbeing agenda. Here’s how we can support your organisation in addressing mental health challenges within the South Asian community:

Culturally Sensitive Workshops: We offer workshops that are tailored to understand and respect cultural differences, helping to break down the stigma and encourage open conversations about mental health.
Training for Leaders: Equip your management team with the skills to recognise signs of mental distress and understand the unique challenges faced by South Asian employees.
Resource Accessibility: Ensure that mental health resources are accessible in multiple languages and consider cultural sensitivities.

Taking Action

Promoting mental health awareness and access to care is not just a responsibility; it’s an opportunity to enhance the wellbeing of your entire organisation. By creating a supportive environment, you can help your South Asian employees feel valued and understood, leading to improved overall wellbeing, reduced absenteeism, and increased productivity.

This National South Asian Heritage Month, let's take a stand against the stigma surrounding mental health. Together, we can create a more inclusive and supportive workplace for everyone.

The Body Plot Team

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Stay tuned for more updates and insights on wellbeing in the workplace. Follow Body Plot for the latest news and tips on promoting health and productivity within your organisation.

Breathing (4-4-4 method) - how to breathe better in less than 30 seconds!

sonali@bodyplot.co.uk (Sonali Dattani) — Wed, 26 Jun 2024 12:59:17 GMT

One of the most asked questions we get at Bodyplot is, "How can we optimise wellness with simple breathing techniques?"

What you'll learn from Body Plot is that wellness through breathing is as unique as the individuals practising it. Our well-being is influenced by many factors, from physical health and lifestyle choices to mental health and work environment.

Here’s a fantastic breathing hack you can easily integrate into your daily routine: the 4-4-4 method!

The 4-4-4 method, also known as box breathing, is a simple yet powerful technique to calm the mind and body. It involves inhaling, holding, and exhaling the breath in equal counts of four. This technique helps reduce stress, enhance focus, and promotes overall wellness.

How to Practise the 4-4-4 Method:

1. Find Your Spot: Sit or lie down comfortably. Keep your back straight and shoulders relaxed.

2. Inhale Deeply: Breathe in through your nose for a count of four. Feel your lungs fill up.

3. Hold Steady: Hold your breath for a count of four. Let the oxygen saturate your body.

4. Exhale Slowly: Exhale through your mouth for a count of four. Release all the tension.

5. Repeat and Relax: Continue this cycle for five minutes or more. Focus on your breath and stay present.

Optimising wellness with the 4-4-4 method is all about understanding and supporting your unique needs. At Body Plot, we believe that a happy and healthy life thrives on personalised care.

A thriving you is one who feels valued and cared for. For customised wellness workshops, contact us at Body Plot. Let's breathe better together!

Recipe: Spring Overnight Oats

Fri, 01 Mar 2024 22:39:44 GMT

Ingredients

½ cup rolled oats - use GF, if necessary
2 Tbsp chia seeds
1 tsp orange zest
1 Tbsp golden raisins (sultanas)
½ tsp pure vanilla extract
1 cup homemade coconut milk or store-bought light coconut milk*
200g greek yogurt or soya yogurt

BERRY COMPOTE:

¾ cup blueberries - I used frozen
¾ cup blackberries - I used frozen
1 tsp coconut sugar

TO SERVE:

2 Tbsp almond or hazelnut butter
2 tsp coconut flakes
1 tbsp pumpkin seeds

Method:

OATS:

Combine all the oat ingredients in a your Body Plot Jar. Give the mixture a good stir and let it sit in the fridge overnight, or for at least 2 hours.

2. BERRY COMPOTE:

Add a splash of water, frozen blueberries, blackberries and coconut sugar to a small pan. Cook over medium heat for about 10 - 15 minutes.

Mash the berries with a wooden spoon or a fork, they should fall apart quite easily. If not, cook them for a few more minutes. Let the compote cool at room temperature.

3. TO SERVE:

Add the berry compote on top of the oats. Drizzle on your nut butter and top with coconut flakes, fresh berries and 1 tbsp pumpkin seeds which can be stored in the centre pot of your jar.

Recipe: layered salad

Fri, 01 Mar 2024 22:33:00 GMT

Ingredients:

HONEY MUSTARD DRESSING:

2 tbsp olive oil
2 tbsp vinegar
1 tbsp mustard
1 tsp maple syrup / honey
1 tsp cumin seeds
Salt and pepper to taste

SALAD:

1/2 cup cucumber, diced
5 baby tomatoes, halved
1/4 cup steamed beetroot, diced
1/2 small red onion, diced
1/2 cup red peppers, diced
4 tbsp carrots, grated
100g chickpeas

PROTEIN:

4 scrambled egg whites / 100g scrambled tofu, 100g lighter feta
1 tbsp sunflower seeds

Method:

DRESSING:

Make your dressing and add it to the centre compartment of your Body Plot Jar.

SALAD

2. Prepare your vegetables and layer this in your jar, one ingredient at a time. Feel free to add any additional vegetables that you like.

3. Top with your choice of protein before firmly shutting your Body Plot jar.

TO SERVE:

4. When ready to eat, pour the dressing from the centre compartment over your salad followed by the seeds and serve cold.

Recipe: Thai green curry

Mon, 31 Jul 2023 17:10:35 GMT

Thai green curries are one of our favourite dishes and is so easy to make. It's also a deliciously balanced meal and is a favourite for all of our Body Plotting families.

Ingredients:

Sliced carrots

Shiitake Mushrooms [or any is fine]

1 cubed Aubergine

Mangetout

Pak choi

Tenderstem broccoli

1 Red bell pepper

Shallots

1 red chilli

4 cloves garlic

1 thumb piece ginger

1/2 lime

Bunch of coriander

1 tsp coconut oil

1 can light coconut milk

1 block of tofu or your choice of protein

3 tbsp Thai green curry paste

Method:

In a nonstick wok pan add coconut oil. Once melted, add the sliced onions and saute.
Meanwhile, cube tofu and add to an air fryer for 15 minutes to crisp up!
Add the garlic and ginger and continue to saute.
Add the remaining vegetables and continue to stir on high heat for 2-3 minutes.
Add the coconut milk, thai green paste and cubed tofu or your choice of protein and stir.
Let this simmer for as long as you can but a minimum of 10 minutes.
Before serving, stir in coriander and lime.
Garnish with red chillies and serve!

Recipe: Mushroom & Cheese parcels

Wed, 21 Jun 2023 13:17:29 GMT

Pastries typically are high in saturated fat and refined carbohydrates. Check out this quick 15-minute recipe to make a pastry that's higher in protein and contains some Vitamin D too!

Ingredients:

1 Jus-roll filo pastry

Sliced or diced mushrooms of choice

Sliced Eatlean protein cheese

Olive spread or butter for brushing

Method:

Roll out the pastry and pile 4 on top of one another.
Using a sharp knife, cut them into three lengthways so the width is about one inch.
Top each line with a brush of olive spread, protein cheese followed by mushrooms.
Take the top of one line of pastry and fold it into a triangle. Keep folding and repeating until the entire line is wrapped. Brush the butter over to seal the pastry and add to an air fryer for 15 minutes.
Serve with some mint greek yogurt or without any dip at all!

Recipe: Sweet and Sour Curry

Tue, 16 May 2023 14:35:53 GMT

This sweet and sour curry is the ultimate comfort and nourishment in a bowl. Both tangy and spicy, it also has 10 different plants out of the 30 plants that the NHS recommends you consume every week. Try this recipe and tag us if you give it a go!

Ingredients:

2 tsp sesame oil

4 cloves garlic

1 thumb piece of ginger

1 large carrot

1 red onion

1 red bell pepper

150g mushrooms

Pineapple

1 red chilli

Spring onion greens

3 tbsp sriracha

3 tbsp sweet chilli

3 tbsp low sodium soy sauce

Meat-free pieces of choice (we used 120g Plant kitchen peri peri pieces)

Method:

Start by cutting all of your vegetables julienne and pineapple into chunks. Cutting your fruit and veg first makes a significant difference to how your vegetables cook and your speed through the dish.
Next add 2 tsp sesame oil onto high heat to a nonstick pan. Once warm, add red onions and saute until almost translucent.
Add crushed garlic and ginger and continue to stir.
Next add red bell peppers and carrots and any other vegetables that take longer to cook. Continue to saute.
Once the vegetables are half cooked, add your remaining vegetables and meat-free pieces. Stir until immersed.
Add the pineapples along with the condiments. Stir and reduce to low to medium heat.
Add your spring onions and save a handful to garnish with.
Serve on the side of high fibre bread, quinoa, bulgar wheat or a small portion of egg fried rice.

Recipe: Homemade wraps

Mon, 01 May 2023 17:10:31 GMT

Homemade tortilla wraps are so easy to make! They're nutritious, delicious and free from chemicals and preservatives.

Ingredients:

Dry

- 3 cups multigrain flour

- 1 tsp salt

- 1.5 tsp baking powder

- 0.5 tsp turmeric powder

- Sprinkle of black pepper

Wet

- 1/4 cup olive oil

- 3/4 cup cold water

- Extra flour for rolling

Method:

Whisk the dry ingredients in a large bowl. Once mixed, create a well in the centre.
Add the wet ingredients and mix until fully immersed. If the mixture is wet, add more flour.
Dust some flour onto the worktop and add the dough.
Knead the dough for 10 minutes. Place a towel on top and let it sit for 30 minutes. I usually make this in the morning and let it sit for the day until I'm ready.
Once set, divide into 6 balls, flatten with your palm and roll into a circle.
Add a non-stick pan to medium heat, and add the tortilla. After a few minutes, flip this using a spatula.
Press with your spatula until evenly cooked followed by flipping one more time.
Flip one more time and serve. You can also make these in advance and serve.

Uses: Pizza on a wrap, lebenese wraps, salad wraps and more!

Recipe: Chickpea brownies

Sun, 18 Dec 2022 17:13:41 GMT

These brownies are gooey, chocolatey and full of fibre and nutrients! They are perfect to make with the kids and are super delicious and indulgent for the entire family.

Ingredients:

1 can chickpeas drained and rinsed
20g unsalted organic grass-fed butter or olive spread
2 large eggs or chia eggs/flax eggs
½ cup pure maple syrup
2 tsp pure vanilla extract
28g cacao powder
½ tsp baking powder
1 pinch sea salt or Himalayan salt
2 tbsp semisweet / dark chocolate chips

Method:

Preheat oven to 180 degrees Celcius.
Line a 9x9 inch baking pan with parchment paper. Lightly coat with spray. Set aside.
Place chickpeas, butter, eggs, maple syrup, extract, cocoa powder, baking powder, and salt in a blender and cover and blend until completely smooth.
Add chocolate chips and mix by hand until blended.
Evenly spread batter into the prepared pan.
Bake for 25 to 28 minutes, or until a toothpick inserted into the centre of the brownies comes out clean.
Cut into 16 brownie squares and serve!

Macros per brownie square: 71 calories, 2.18g P, 11g C, 1.2g Fibre, 2.18g Fat

Recipe: Aloo Paratha

Tue, 08 Nov 2022 16:19:51 GMT

Aloo paratha is one of ours and our clients' favourite recipes. It gives us the warmth of family, love and culture. From a nutritional stand point, it contains some great spices and plants that are favourable to out gut health however on the down side, is a carbohydrate-filled meal with little balance. For this reason, we eat aloo paratha every now and then and when we do, we try our best to make it as healthy as we can - we hope you enjoy it!

Ingredients:

2 cups multi-grain flour

1/4 tsp Himalayan pink salt

1 tbsp extra virgin olive oil

1/2 cup of water

3 medium potatoes

Spices:

1 tsp garam masala

1/2 tsp red chilli powder

1 tsp coriander powder

1/2 tsp chaat masala or amchur powder

1 tsp kasthuri methi

1/2 fennel powder

1/4 tsp ajwain

1/2 tsp Himalayan pink salt

3/4 tsp fresh ginger

2 tbsp coriander leaves

Method:

Add 2 cups multi-grain flour, 1/4 tsp Himalayan pink salt, 1 tbsp extra virgin olive oil and 1/2 cup of water to a mixing bowl. Mix through and add more water if needed to form a soft and non-stick dough. Keep kneading until soft and pliable. (Tip if you press with your finger it should dent easily and rebound slightly.)
Cover and keep the dough aside for about 30 minutes (or longer.)
Boil 3 medium potatoes until a fork goes through. (Tip: Whilst you may usually peel the potatoes in regular aloo paratha recipes, we choose to keep it on as much of the fibre is in the skin!)
Mash the potatoes until smooth and creamy and then add all of your spices on the spice list. Mix them all together and add more spices to suit your needs. Once done, divide the mix into equal portions and roll into balls.
Knead the dough and divide this into equal portions equivalent to the balls.
Spread multi-grain flour onto your work surface and roll your dough into a small circle equivalent to a CD.
Place the spiced ball into the centre and, with a light hand, stretch the dough whilst turning the dough so that it encloses the aloo ball. Top the aloo ball with a tough of flour so that the dough closes.
Dip the ball into flour and use a light hand and a rolling pin to roll out the paratha into a circle. Be careful to not use a heavy hand or make it to thin as it may crack.
Pour some rapeseed oil into a small bowl and use a baking brush. Place the paratha onto a medium flame, once the pan is hot. Once you see some light bubbles, flip this to the other side.
Press down gently with a spatula and brush a light amount of rapeseed oil. The brush enables you to only add little oil.
After 2 minutes, flip to the other side and press firmly with your spatula once again, being sure to get the edges. Brush a light layer of oil once again and flip.
After 30 seconds, remove from the pan and serve hot! So you can achieve more balance have this with a protein-based curry such as tofu, dip into greek yogurt which you can make into raita or mint sauce or top with protein cheese and melt!

Recipe: Healthy apple and custard

Tue, 01 Nov 2022 16:09:54 GMT

Apple are full of fibre and when paired with protein it makes the perfect midday or evening snack! Give this recipe a go and we promise to not disappoint! It's simple to make, easy to source and delicious to eat!

Ingredients:

1 cooking apple / Bramley apple

1/2 tsp cinnamon or more if you like cinnamon

1 pot of vanilla protein pudding from LIDL

3 tbsp water

Method:

Take a small non stick pan and place on top of medium heat.
Add the water followed by one cubed cooking apple. We leave the cubes pretty large for good crunch!
Add the cinnamon and stir gently for 90-120 seconds.
Meanwhile, add 1 vanilla protein pudding into a bowl. The pudding contains 20g protein!
Once the apple have par-cooked and al dente, add them on top of the cold pudding.
Optional toppings are: oats, seeds and extra cinnamon.

Easy, simple, nutritious and delicious - enjoy!

How you can get 10,000 steps at home

Tue, 01 Nov 2022 13:56:21 GMT

We encourage our Body Plotters to go for a walk in nature daily. Studies have shown that time in nature — as long as people feel safe — is an antidote for stress: It can lower blood pressure and stress hormone levels, reduce nervous system arousal, enhance immune system function, increase self-esteem, reduce anxiety, and can also improve mood. It's also a great way to get away from the stressors of home life, and work life and gives us a fresh environment to think. However, there are days when perhaps going outside isn't as easy. Here are some easy ways to rack up your steps without needing to get outdoors:

30-mins of cooking: 800 steps
30-minute cardio home workout: 3000 steps
30-minute strength training home workout: 500 steps
10-mins of walking up and down the stairs [distributed across the day]: 1000 steps
Folding the laundry [keep the dryer or airer away from where you are folding so you fold one item of clothing at a time and walk over to place it in its pile]: 500 steps
Going to the shed/garage to get something: 30-50 steps
Speaking to a friend on the phone for 30 minutes whilst walking around the living room: 2500 steps
Walking around the office whilst speaking to a colleague: 2500 steps
Cleaning the kitchen/dining table: 1000 steps
Emptying the dishwasher: 50 steps
Getting the kids ready for school/bed: 100 steps
Walking to the toilet: 30 steps
Walking to refill your water bottle in the kitchen: 30 steps
Walk during TV adverts: 800 steps
Offering to make tea for everyone: 40-50 steps
Playstation games with kids e.g. just dance: 1000 steps

Some other handy tips are to leave your bottle in the kitchen or use a smaller bottle to encourage you to walk and refill, to walk back and forth twice during each activity and be the helpful house member who gets things for the family and for others. The more active you are, the quicker you will rack up those steps!

5 tips to stay on track this Diwali

Tue, 18 Oct 2022 11:30:47 GMT

Lots of our clients are getting ready for Diwali festivities where we can spend time with our loved ones, eat great food, and celebrate with our nearest and dearest. However, we may also be experiencing feelings of anxiety, nervousness and worry about our health and goals ahead. Don't worry, you're not the only one! It's perfectly natural to be feeling worried, after all, you've worked so hard on your goals and don't want to take steps back. So we have created five easy tips for you to follow which will help you enjoy your Diwali experience with less anxiety and whilst putting your health at the forefront.

Get moving

Start your day with a great workout! Exercise has the ability to kick start our day with positivity and helps us make great decisions going forward. We tend to eat better after doing a workout and it also helps to boost our happy hormones thereafter. Challenges also occur when we take ourselves out of routine. If exercising is a daily ritual for you, don't forget about it on Diwali. This will help you to stay in routine which will assist all of the following decisions you make.
Have a meal rich in protein and fibre before you go!

Diwali often includes visiting the houses of loved ones and over-eating as a consequence. The foods are usually higher in saturated fats and trans fats, richer in sugar and may include ingredients that aren't the most nutritious. Starting your day with fibre and protein will allow you to keep fuller for longer and will also help you to pack in these two vital nutrients that you're otherwise getting less of when you visit family homes. It will also help you to not overeat when you eat later.
You don't have to eat everything

There's a common misconception that we HAVE to try everything and everyone's house. If you think about the role of food: fuel, social, togetherness and medicine, you can do all of this by eating in accordance with what your body wants and needs, not what society expects you to do. When you visit family homes, take one or two things that look the most nutritious and feel free to have a small serving e.g. 1/2 mithai, 1/2 masala sandwich, 1 puri etc. It means you get to honour the person's feelings but also respect and honour your body and gut; after all, nobody likes to feel bloated, tired and unwell.
Hydrate

Swap the teas, coffees, juices and sodas for water. Foreign ingredients can make us even more thirsty and we often forget about our 2L water when we're visiting our loved ones. Take a water bottle with you and some herbal tea packets in your bag. When visiting a loved one's home, ask them for water or a tea. They may encourage you to have something else instead, but stick to your guns - you're there to have a great time and can do this whilst drinking water. In fact, drinking more water will help you to feel more energised, less tired and less bloated, all of which will help you to have an even better time!
It's your turn to make it healthy

When people come to your home, show them that it's perfectly doable to make healthy and delicious foods for Diwali. We have a great healthy mithai recipe and chakri recipe on our website (in fact, we think it tastes better than the original!) We also make delicious foods like tofu thepla, chilli tofu, homemade ginger biscuits and more! With more people obese than ever before, coupled with the increase in lifestyle conditions nationwide, it's time to not be ignorant and show the world that you can eat well, make healthy adaptations that taste amazing and still have a great time over Diwali! Lead by example...

Recipe: Quorn and Bean Burrito Bowl

Sat, 24 Sep 2022 18:29:46 GMT

Use your left over kidney beans curry for this delicious burrito bowl - the same meal used over again to create something new!

Method:

1 tsp extra virgin rapeseed oil

1 bowl of Kidney beans

1 pack Quorn mince

1 medium tomato chopped

1 red onion diced

Jalapeños

Spring onions

2 tsp cumin seeds

1 tsp paprika

1 tsp cayenne pepper

1 tsp chilli powder

1/2 tsp turmeric

1/4 tsp black pepper

1 tsp Himalayan pink salt

2 tbsp ketchup

1/4 squeezed lemon

Ingredients:

Heat the oil in a non-stick wok and add the cumin seeds.
Saute the cumin for 30 seconds before adding the onions.
Cook the onions until translucent followed by adding the tomato chunks and Quorn mince.
Stir the Quorn mince until soft and then add the kidney beans curry.
Add the ketchup, followed by all of the spices and stir through.
Add 1/2 a glass of water and stir.
Top with a glass lid and allow this to simmer whilst intermittently stirring every few minutes.
Once cooked add this to wraps for those who wish to have a burrito or add on the top of a mixed salad with grated protein cheese, spring onions and jalapeños for a burrito bowl!

Recipe: Low-cal Pizza

Sat, 24 Sep 2022 18:14:10 GMT

Friday was always pizza night in my household but pizza is usually high in saturated fat, refined carbohydrates and calories - tricky when trying to lose fat or get healthier especially if you're having this every week. However, this has become our new favourite way to enjoy pizza so that it works with our health and gets rid of that tired bloat that we often feel after pizza.

Ingredients:

1 large aubergine or courgette

2 tbsp passata or Body Plot marinara sauce

Diced vegetables of choice examples: mushrooms, sweetcorn, red onions, chillies, tomatoes and pineapple

Eatlean protein cheese

Oregano

Garlic powder

Method:

Cut one aubergine or courgette into halves. Slit this a few times through the flesh by 75% way through.
Rub with a little extra virgin rapeseed oil and place in a preheated oven at 180 degrees until soft.
Once removing from the oven, press with the back of a fork and top with passata/marinara.
Top with vegetables and top with protein cheese.
Place back in the oven until melted.
Serve with a side salad

Recipe: Perfectly balanced sandwich

Sat, 24 Sep 2022 16:40:40 GMT

Sandwiches are perfectly balanced and when you use the right ingredients, it's full of flavour, quick to make and therefore perfect for a workplace meal! Give this a go!

Ingredients

1/2 medium avocado

2 tbsp finely chopped red onion

5 baby plum tomatoes diced

2 tbsp lightest Philadelphia cheese

1 tsp chaat masala

Sliced cucumber

One handful of spinach

Sliced tomato

Diced tomatoes

2 slices of higher in fibre bread

Method:

Smash one avocado and top with red onions and baby plum tomato pieces and mix together with a fork.
Top one bread with the lightest Philadelphia and another slice with the avocado, tomato and onion mix.
Top one slice with cucumber slices and add the other bread.
Sprinkle on some chaat masala and fold and eat!

Recipe: Vietnamese Tofu Pitta

Wed, 14 Sep 2022 15:58:26 GMT

Ingredients for the Tofu:

- 1 block of Tofoo smoked tofu

- 4 tbsp garlic powder

- 4 tbsp onion powder

- 4 tbsp soy sauce

- 4 tsp ketchup

- 2 tbsp hoisin sauce

- 4 tbsp nutritional yeast

- Himalayan pink salt to taste

- Grounded pepper to taste

Other ingredients:

- 2 wholemeal pittas

- Rocket

- Watercress

- Spinach

- Caramelised onions

Method:

Cut the block of tofu into four slices
Place into a dish and marinate with the garlic powder, soy sauce, hoisin sauce, onion powder, grounded pepper and Himalayan pink salt. Flip the slices so both sides are submerged. Leave to marinate for a minimum of 30 minutes.
Top with Nutritional yeast and add to an oven for 30 minutes at 200 degrees until crispy.
Halve and toast two pittas.
Once cooled, open the pittas and fill with the tofu along with the remaining ingredients.
Feel free to add condiments such as mayonnaise or chilli sauce and serve!

Recipe: Higher in protein Granola

Tue, 30 Aug 2022 11:57:58 GMT

Granola is a delicious breakfast favourite however, most store bought granola's are filled with sugars, artificial ingredients and comes with a deer price point. Granolas also tend to have very little protein, leaning more towards a carbohydrate source.

Our Body Plot granola is delicious, higher in protein and doesn't come with that steep price point. It's also quick to make with much of the time taken up by baking which means you can get lots done whilst it bakes!

Ingredients:

3 cups oats

1 cup crushed walnuts

1/2 cup flax seeds

1/4 cup chia seeds

1 scoop chocolate pea protein [vanilla works too]

1/2 cup pumpkin seeds

2 tsp cinnamon

1 tsp Himalayan pink salt

1 tbsp extra virgin olive oil

3/4 cup sweetener of choice

Method:

Add all the dry ingredients into a large bowl and mix.
Add the wet ingredients to the dry and mix.
Pour this onto a baking tray topped with baking paper and spread evenly so the granola is totally exposed.
Place in a preheated oven at 160 degrees Celcius for 20 minutes or until golden.
After removing this from the oven, allow this to completely cool as this is when it forms clusters.

Summer is coming – The pro’s & cons of flip-flops

Mon, 25 Jul 2022 22:04:27 GMT

Flip-flops are super popular during the summer being so easy to take on and off and of course, a great-looking accessory especially when wearing shorts or after getting a lovely pedicure! But aside from these reasons, these are pretty much the only pros!

If you have any back, knee, or ankle pain, or wish to prevent these, you may want to avoid flip-flops! Flip-flops change the action of how you use your foot when walking. This is due to your feet having to grip the sandal harder in order to walk and prevent the sandal from falling off. The extra work causes fatigue in the feet, ankles and calves and can lead to overuse injuries. In the short term, this can create inflammation in the tissues of the feet. In the long run, however, it can cause chronic shortening of the tissue leading to changes in your posture and can overload many of the structures in your legs. Though many flip-flops are now being created to minimise these impacts, flip-flops are ultimately still slip-on shoes meaning these issues remain inevitable.

Some examples of issues created by flip-flops are plantar fasciitis, tibialis posterior tendinopathy, Achilles tendinopathy, tight calves, heel bursitis and reduced big toe mobility. Whilst you may never encounter any of these, the initial pain isn't worth it and shouldn't be ignored.

So does this mean you can never wear flip-flops? Absolutely not! Instead, by simply being conscious of our footwear, we can reverse health injuries and prevent new ones. You may want to try the following:

Purchase strapped sandals which will provide some ankle grip.
Invest in strapped sandals with a bounce-back base.
Balance wearing sandals and good-quality trainers on the same day rather than wearing sandals all day.
Purchase sandals without heels so you don't double your pain.
Give yourself a great ankle, calf and leg massage on a day that you do wear sandals - they'll need it!

Everything is connected! Don't neglect your feet and tick off another way to keep your body happy!

Recipe: Mocha protein frappe

Mon, 25 Jul 2022 21:54:30 GMT

This is one of our favourite smoothies. it is a light and delicious pre and post-workout, a great dessert and a cooling drink to have on ice!

Ingredients:

1 scoop vanilla or chocolate protein powder

1 tsp chia seeds

200ml unsweetened soya milk or for an even more chocolate-y taste, try Alpro high in protein chocolate milk

A splash of water

1 espresso shot

Ice

Method:

Brew one espresso shot and cool in the fridge.
Once cool, blend all the ingredients, leaving half of the ice aside.
Add the remaining ice to a glass and pour the smoothie on top.

It's as easy as that and contains 36.9g protein - what a win!

5 Tips to workout in the HEAT

Tue, 19 Jul 2022 12:28:10 GMT

We are super grateful for the sunshine here in the UK however, working out in the heatwave is definitely something else. It can be a real challenge and you might consider skipping the workout completely. But here are 5 tips to get you through that workout so you can keep feeling healthy and fit despite the heatwave.

Get your workout done early. The temperatures are milder earlier in the morning and will allow you to get in some movement whilst actually feeling a slow breeze and no overwhelming humidity.
Be sure to hydrate before, during and after your workout. You will be losing a lot of water through sweat. It is therefore crucial that you drink as much water as possible to avoid any dizziness and help you to retain as much energy.
Take longer breaks and more frequently. Workouts in the heatwave might feel more intense so it's important to take lots of breaks to hydrate and recharge. You may also find that your 30 - 45 second break isn't long enough so feel free to take a longer break, after all, we need longer rest breaks when our workouts feel more intense.
Remove rugs and warm materials from your workout space. Ever wondered why your bedroom is so warm? Your duvets and your mattresses are highly insulating as are your sofas, living room blankets and other bits of furniture. If If you are exercising from home, it can be useful to remove heat-insulating items from your workout space so that you feel cooler throughout your workout.
Finally, wear clothes that are breathable. If that means you need to strip off to your mini shorts and a sports bra or your shorts with no shirt - please do. Wearing light, breathable and minimal clothing will help you feel lighter, reduce the weight and heat on your body and will allow you to perform more effectively in your workouts. Make your workout wear something that helps you to work out at your best!

Why am I constipated?

Sun, 12 Jun 2022 20:40:03 GMT

Being constipated is more common than we think but it's not commonly talked about. Common doesn't mean normal, however. If you have ever had constipation or want to prevent it, you'll want to keep reading.

Chronic and painful constipation may require medical attention. However, the most common causes of constipation are anxiety and stress, dehydration, low fibre and low thyroid function.

Dehydration

Stool is formed in the large intestine, also known as the colon after the contents of your meal have been broken down from the stomach and the small intestine. Water cycles through the large intestine throughout the day and is absorbed by your stools to help soften it to help form healthy stools for a healthy bowel movement. Hard and lumpy stools are a sign of being chronically constipated and are a sign that your colon is lacking water. You should be aiming for a minimum of two litres of water per day, more when in warmer climates.
Fibre is the roughage found in plants like vegetables, fruit, seeds, nuts, legumes, and whole grains. There are different types of dietary fibre, including soluble and insoluble. Soluble fibre absorbs liquid, creating a gel-like texture that improves the consistency of your stool and helps it smoothly glide through the colon. Insoluble fibre adds bulk to your stool that helps the muscles of your gut lining to drive the stool tow ards the exit. Fibre is usually one of the first areas we focus on when someone is constipated. Most people, however, don’t eat anywhere near the daily recommended amount of fibre per day. Males should be aiming for 38g per day and females should be aiming for 25g per day. Animal products do not contain any fibre and refined carbohydrates will have relatively less than complex carbohydrates. We have an entire blog on our favourite fibre foods including 1 can of kidney beans which contains 21g of Fibre.
Anxiety and stress have a huge impact on constipation. Stress negatively affects the gut and can make us tense and contract the muscles surrounding the gut making it harder to move your bowels. Anything that causes stress affects our gut. A great idea is to incorporate some mindfulness in our day, every day, such as colouring, drawing, meditation, yoga and journaling. This helps us lower our cortisol and reduce our stress levels helping us to relax our abdominal muscles. Another great tip is to work through the stress at the time. Focus on gratitude, breathing through challenging situations, talking through situations with ourselves or our loved ones and learning to let go. These tips really go a long way in helping us relax our minds, and our guts and you'll feel a huge improvement in your bowel movement!

Stress can also include elements such as travel. Our gut has its own colony of the gut microbiome which has its very own circadian rhythm. Travel affects our gut microbiome and can thus make us more constipated. A good focus on travel days is to ensure healthy and fibre-rich meals on either side of your flight, get lots of sleep, and drink lots of water throughout your flight and when you reach the country.

Finally, stress can also be from a lack of sleep. Poor sleep exacerbates or worsens certain gut issues leading to constipation. It's therefore important to focus on a set sleep schedule with a solid thirty-minute digital detox that can help you unwind and relax so that you not only benefit from good sleep quantity but also great sleep quality.

It's clear that avoiding constipation can be very much in our hands. A good focus on eating a diet rich in plants, getting good sleep, managing our stress and drinking enough water can be great ways to maintain a healthy bowel movement and keep your gut happy.

Recipe: Snickers overnight oats

Tue, 07 Jun 2022 12:51:36 GMT

If you like snickers, you will LOVE this delicious breakfast recipe! It's quick to make, delicious to eat and loved by the entire family! If you have a child who's a fussy breakfast eater, I'm sure they will love it too! From a nutritional perspective, it is a fantastic source of fibre (a whopping 10g to be precise) along with being a great source of potassium, anti oxidants, omega 3 and 6 and protein too.

Ingredients:

40g Oats

1 tsp agave nectar

1 tsp chia seeds

1 tsp organic cacao powder

1-2 crushed walnuts

1 tsp hemp seeds

Unsweetened soya mylk

Optional: 1 medium banana

Method:

Mix all of the ingredients aside from the banana in an airtight jar until lump free and fully immersed.
Close and make airtight, and place it in the fridge.
When you're ready to eat, remove it from the fridge and top it with fresh banana slices and a light scatter of cacao for decorative purposes. It's that easy!

Recipe: Strawberry overnight oats

Tue, 24 May 2022 14:39:50 GMT

Overnight oats is nutritious and delicious meal that can help you avoid meal-skipping and can provide you the energy to keep going, without taking such a long time to create. This particular recipe takes 5 minutes to put together. With the help of a fridge, it'll provide you a creamy and wholesome breakfast in the morning.

Ingredients:

Cubed strawberries

2 tsp chia seeds

50g oats

1 scoop protein powder (optional) (if using protein powder, be sure to add more milk]

1 tsp sweetener of choice (we used Pure Via Bakers Secret from Tesco)

1/2 tsp cinnamon

150ml plant mylk (add more if using protein powder)

Method:

Add oats, chia seeds, cinnamon and sweetener to a mason jar.
If using protein powder, we would recommend blending the protein powder with the mylk before pouring in.
If not using protein powder or after blending with protein powder, pour the mylk into the jar and stir through to mix all the ingredients.
Add diced strawberries on top and place in the fridge overnight.
After refrigeration, add fresh berries on top, seeds, nut butter or any other topping.

Q+A with Co-founders, Sonali and Shaf, on 10 years at Body Plot

Tue, 10 May 2022 23:29:14 GMT

It marks 10 years at Body Plot, and one of the reasons why so many people join Body Plot, aside from the sustainable and holistic health factors, are Sonali and Shaf themselves.

Sonali and Shaf are the co-founders of Body Plot are the reason why thousands of people from across the globe are now celebrating their health and bodies in the most sustainable and healthy way. They both had their own health conditions along with Shaf facing the challenges of being underweight and Sonali battling obesity and an eating disorder. This week, we run through a fun Q+A talking all things Body Plot, their personal journeys and some fun facts that you might not know!

Shaf, what does Body Plot mean to you?

Everything! I know people say that about their jobs and I'm sure 75% really do mean it when they say it but Body Plot has grown to give me more than just a rewarding feeling. It's brought me a lifelong commitment to helping others believe in more than their existing beliefs. That may sound a little fairytale-ish but when you witness people overcoming self-limiting hurdles and then pay that forward - it's indescribable!

Sonali, what is your favourite part of Body Plot?

I absolutely love every element of Body Plot but taking my Body Plotters through challenges and seeing the reward has to be my favourite. Our Body Plotters outlay their challenges in their initial consultations. However, when I start seeing families getting healthier, clients feeling stronger, clients feeling like the relationships with their bodies are improving, cholesterol and other medical issues start resolving; witnessing these positive impacts are my favourite!

Shaf, what motivated you to leave the corporate world and co-create the Body Plot movement?

I believe that at different stages in our life, we are forced to conform to certain standards laid out by family, friends and various other influences around us. Sometimes to the detriment of our own good! So, when I was witnessing people stuck in the corporate space who were unfulfilled, dealing with so many health issues and ailments that they were finding it hard to tell the difference between what was normal - I had to change my own mindset so I wouldn't end up being one of these people for life. I was already dealing with a chronic health condition, multiple operations and still having to put my 'corporate life' first - I knew something had to change! Fast forward, I've healed my own health ailments, deliver workshops to the very same corporate settings I used to work in and now work 1 - on - 1 with the very same type of clients that need help the most - people who are just like I used to be!

Sonali, name 3 different parts of the Body Plot journey that you think EVERY one will experience?

Community, education and non-judgemental support. It's more than just an individual plan, but instead a powerful and rewarding journey where you become an integral part of our family.

Shaf, what’s been your biggest client achievement at Body Plot?

Unfair question! I don't have just one. But actually my biggest achievement with a client isn't something physical or measurable as such - yes, helping clients lose inches, get stronger and prioritise their health is certainly a huge achievement in my book but actually my stand out achievement is helping clients get through some of the toughest points in their lives through the power of movement. Dealing with loss and grief (in whatever format), but helping that particular person heal themselves through this challenge with the power of movement is definitely a stand out achievement!

Sonali, could you do this job without having gone through your own health journey?

Without my own health journey, I'd probably be a lawyer, working a 9-9pm and probably not feeling satisfied. Having gone through my own health journey has allowed me to become a better Nutritional Therapist. I pair my nutritional education with real-life psychology and emotion which has allowed me to understand our Body Plotters so much better and enables me to give them the support and guidance they need to implement theory into practice. They can relate to the human in me which is often left out when it comes to service based industries such as ours.

Shaf, how many hours do you work a week on the business including client facing and working on the business?

I focus on a 40 hr week with client facing time (approx) and then at least 10 hours on what I call my - 'working on the business, not in the business' time! Lots of ventures and projects in the pipeline!

Sonali, how hard is it to strike the balance of patting somebody on the back vs telling them what they don’t want to hear?

One of my clients once said to me "I told my sister how incredible you and Body Plot are and told her "(name), Sonali will get you to do what you don't want to do, will explain why with a smile on her face and you'll end up doing it comfortably and happily." My job is not to deliver consistent positive feedback but instead to coach our Body Plotters to make decisions aligned with their best health and goals. Sometimes, the feedback won't be what they initially wanted however, I believe a) we often need to do things we don't want to do to see success and b) if we tap into why you don't want to do it, it's usually not what one would expect. Once we dig deep and discover this, I aim to provide comfortable and sensible strategies that help our Body Plotters do things that they need with greater comfort and happiness.

Shaf, what is your favourite exercise and why?

I know I'll get some moans and groans with this one but good old fashioned tricep dips! The pump, the ability to create variations and also the lack of equipment needed - win, win, win!

Sonali, you and Shaf are both proof that a husband / wife team CAN work - why does this work?

During business hours, we are business partners. We compliment each other with such polar opposite strengths. We both bring our skills and talents to the table, challenge each other regularly and always put the business and our clients at the heart of everything that we do. We remain respectful to each other as business partners and don't take anything to heart. After business hours are over, we then meet each other as husband and wife. The only side effect of being in business together is that we often find ourselves talking about Body Plot over the weekends, when we're out and at unearthly hours when one of us (or both of us) has an ingenious idea! But we're working on that with monthly date days where Body Plot talk stays at the office. However, we don't feel bad, when you're as passionate about helping people as much as we are - you can't feel bad!

Recipe: Immunity Soup

Tue, 10 May 2022 17:39:00 GMT

This soup is rich in anti-inflammatory properties, full of fibre and an incredible dose of natural Vitamin C. An easy recipe that you can make when you're sick or have as a hearty meal through the week. Unlike many soup recipes, this doesn't require any stock cubes making it lower in sodium and requiring fewer ingredients.

Ingredients:

1/2 tbsp olive oil or coconut oil

1 large white onion

6 large tomatoes on the vine

2 medium carrots

2 tsp tomato puree

1 tsp cumin

1 tsp mustard seeds

5-6 Holy basil leaves (also known as Tulsi leaves)

Dried oregano

1 tsp grounded pepper

1/2 tsp asafoetida

1 tsp grounded turmeric

Himalayan pink salt to taste

Recipe:

Heat the oil in a non-stick pan and add the cumin, mustard seeds and asafoetida for 30 seconds.
Add the diced white onions and saute for 1 minute.
Add diced carrots and stir through until onions are translucent and carrots are half softened.
Add the tomato puree and stir quickly for 30 seconds followed by adding chopped tomatoes.
Add 2 cups of water along with the turmeric, pepper, Himalayan pink salt, holy basil and oregano.
Place the lid and reduce the heat to low-medium. Allow the soup to simmer for 35 minutes. Keep stirring intermittently.
Once done, use a hand blender to fully blend for a smooth soup or partially blend for some chunks.
Continue to simmer with the lid off if you prefer a thicker soup so the water can evaporate. Equally, for a thinner. soup consistency, add water and stir through.
Remove and have with a higher in protein and fibre bread.

Recipe: Chilli tempeh

Tue, 26 Apr 2022 15:52:49 GMT

This delicious dinner is a firm Body Plot favourite for both of us. Tempeh, which is fermented, is rich in probiotics and this dish is full of plants, fibre, protein, healthy fats, and nutrients! It's also full of flavour and a great alternative to Chilli Paneer.

Ingredients:

1 Tofoo brand Tempeh

1 red pepper

1/2 aubergine

1 red onion

Garlic

Ginger

Spinach

2 tbsp soy sauce

2 tbsp sriracha

3 tbsp white wine vinegar

1 tbsp ketchup

Cornflour

Method:

1. Chop tempeh into cubes and coat with cornflour.

2. Add 1 tsp coconut oil to a wok and add the tempeh until crispy.

3. Remove the tempeh and add 1 tsp coconut oil to the same wok to sauté diced onions and cubed red peppers.

4. Once onions are translucent, add crushed garlic, ginger, optional chillies and the cubed aubergine. Continue to sauté until the aubergine is cooked.

5. Once aubergines have cooked, add the tempeh followed by all the sauces.

6. Add fresh leaf spinach and keep stirring

Serve the tempeh with fresh coriander and eat by itself or with multi grain chappatis, wholemeal pitta, bulgar wheat or quinoa.

7 healthy strategies for when you're running low on time!

Mon, 25 Apr 2022 19:56:36 GMT

Lack of time ends up being one of the primary reasons that so many of us fail at our health journeys. We have every best intention to eat healthily, do that morning workout, go for that walk or meditate and something or another gets in our way. Here at Body Plot, last minute work projects, the kids falling sick, traffic on the road and so many other reasons are what we call 'life happens'. The unfortunate thing is, life can 'happen' constantly and before you know it, six months have passed and we're in the same position, if not worse, than we were before.

Whilst we are pros at helping our clients, who are usually time pressed, see incredible changes there are a few great strategies that you can use that'll help you stay on track no matter the day, time, child or project.

Prepare your veg over the weekend

Take 60 minutes over the weekend, whilst watching your favourite Netflix show, to thoroughly wash and chop different vegetables followed by packing them into tupperware's or glass containers. As you progress through the week, it's easy to grab these vegetables and toss them in a bit of olive oil and garlic, give them a quick saute and place them on the side of your meals. Vegetables that we love to prepare in advance are: broccoli, asparagus, green/yellow beans, mangetout, and many more. You can also prepare a large mixed salad and store this in a large glass container. You can serve this on the side of every meal for the whole week, as long as the container is air tight and the vegetables aren't water ridden.
20-minute workouts

Have 20-minute home workouts workouts written out for the days you can't get in a full workout. There are lots of numbers between 100 to 0 and much in the same way, you don't have to go hard or do nothing at all. So if you have missed the alarm or the day has gotten away with you, grab your selection of 20-minute workouts. After all, something is better than nothing.
Keep your supplements next to your plates

Do you forget to take your Vitamin D, your Magnesium, your B12 or another supplement? Place your supplement next to your plates, from the night before, so that when you take your plate for dinner or lunch, the supplement comes with.
Keep your gym-gear ready

The more you can get ready from the night before, the better. Get your gym clothes ready in addition to your weights, equipment and yoga mat if working out from home. This can easily save you 15 minutes in the morning or evening.
Multi task

There are certain tasks that, when combined, working really well together. Examples are: walking around the house and cleaning the kitchen, go for a walk whilst speaking to colleagues, boil your lentil pasta whilst changing, walk on the spot when helping the children with their homework and so much more.
Make curry and pasta sauces in advance and freeze them.

By preparing sauces in advance, you'll find yourself making better nutritional decisions even when you're tight for time. Making a curry from scratch could take an hour however, with the curry gravy prepared in advance, you can simply defrost this in a non-stick pan with water and your choice of ingredients such as beans. Sauces can freeze for 30 minutes.
Keep healthy foods in the house.

We tend to eat junk when we aren't prepared. By keeping wholegrain breads, wraps, lentil pastas, quinoas and, vegetables we are more likely to be creative and eat well.

Eating well isn't for the time-rich. Working out isn't for those who have time. With a bit of creativity, we can only enjoy good health no matter how much time we do or don't have - and especially on those 'life happens' days.

Recipe: Two-way Healthy Lasagna

Mon, 11 Apr 2022 16:01:14 GMT

This delicious recipe is a Body Plot and a family favourite. It is full of anti oxidants, fibre, nutrients and is amazingly diversified. Within this recipe, we also make two versions of our lasagna into one to accomodate different dietary requirements. One side is made completely vegan without cauliflower for Shaf whilst the other is made without lasagna sheets and with protein cheese for Sonali. We want to show you that it is totally doable to make one dish for the whole family, even if you are eating healthily or you just have fussy kids!

Ingredients:

- Body Plot pomodoro sauce (recipe on our website)

- Chunky chopped vegetables of choice, we used; red peppers, onions, aubergines, cauliflower, mushrooms and asparagus

- Lasagna sheets

- Garlic

- Nutritional yeast

- Protein cheese / vegan cheese

- 400ml soya milk

- 2 tbsp vitalite

- 4 tbsp multi grain flour

- Pepper

- Himalayan pink salt

- Oregano

Method:

1. Cut one aubergine into 2cm thick slices.

2. Add 1 tsp organic coconut oil followed by onions to a non stick wok and cook until translucent.

3. Add crushed garlic and optional chillies and sauté for 1 minute.

4. Add the vegetables and stir until half cooked.

5. Add pomodoro followed by your seasoning and cook on medium heat for a further 10 minutes.

6. Remove from heat and keep aside.

7. In another pan, add the vitalite to a hot pan and let it bubble. As soon as it does, add the flour and use a whisk to quickly whisk until it forms crumbs.

8. Add the soya milk and reduce to medium heat. Keep whisking until it forms a thick white sauce.

9. In a large roasting tin, add vegetable mix, followed by lasagna sheets or in my case, aubergine slices, top with bechamel and repeat!

10. Top with vegan cheese or protein cheese followed by nutritional yeast and oregano.

11. Place foil on top and add to a preheated oven at 200 degrees for 45 minutes.

12. Serve with greens!

Recipe: Vietnamese Tofu Sandwich

Mon, 04 Apr 2022 15:00:09 GMT

This delicious recipe was inspired by a friend and is utterly delicious, filling, satisfying and quick to make! The tofu is crispy and flavoursome and the meal makes a well balanced and hearty lunch or dinner whether you are at home or at work.

Ingredients:

1 Cauldron block of Tofu, drained and chopped into 4 slices lengthways

Baguettes of choice (We used Gail's sourdough baguette)

50g Cornflour

8 tbsp ketchup

4 tbsp sriracha

4 tbsp nutritional yeast

4 tbsp garlic powder

3 tbsp olive oil

4 tbsp soy sauce

Spring onions, diced into circles of cut into lines

2 Tomatoes, chopped into slices

1 carrot, grated

1/4 cucumber, cut into thin lines

5 radish, cut into thin circles

1 bag bistro salad leaves

Method:

After draining and slicing the tofu, lay them onto a baking sheet or foil.
Top each with olive oil follow by cornflour until evenly covered. Use tongs to flip them and repeat the olive oil and cornflour process.
Repeat the process with the tongs to cover each side of every tofu with: ketchup, sriracha, soy sauce, garlic powder and the last addition being nutritional yeast. You can also top with chilli flakes if you prefer extra spice.
Place the tray into the oven at 200 degrees for 10 minutes. At this point, flip the tofu and bake for another 10 minutes.
Meanwhile, cut warm baguette lengthways and add a drizzle of ketchup to one side followed by leaves and carrot, and top the other side with radish, cucumbers and tomatoes.
Once the tofu has baked, place two tofu slices next to one another on the baguette.
Close, cut the baguette into two and serve with a green salad garnish.

Need a fun 30km walk? Walk the Monopoly board!

Mon, 28 Mar 2022 22:59:27 GMT

Want an exciting challenge that is free, an excellent date idea and helps you stay active? Try the Monopoly board walk!

Being social doesn't have revolve around food. Changing our mindset towards active experiences when spending time with our loved ones can help us normalise activity, can assist our emotional eating journeys and can show you, and your loved ones, that leading a healthy lifestyle can be fun! We did the Monopoly board walk this weekend and not only did we rack up 45,000 steps and 30km but we had so much fun doing so. Many of you reached out asking us to share the route so here we are:

There are 26 places and stations on the board along with GO being named as Lambeth North tube station by Ordnance Survey during their assistance with the UK version, so this is naturally where the walk begins. Lambeth North is easily accessible on the Bakerloo lane with only 5 stops away from Bakers Street.

Once you reach Lambeth North, follow the route around the Monopoly board in this order:

1. Go (Lambeth North tube station)

2. Old Kent Road

3. Fenchurch Street Station

4. Whitechapel Road

5. Liverpool Street Station

6. Fleet Street

7. Strand

8. Bow Street

9. Leicester Square

10. Coventry Street

11. Trafalgar Square

12. Northumberland Avenue

13. Whitehall

14. Pall Mall

15. Piccadilly

16. Vine Street

17. Regents Street

18. (Great) Marlborough Street

19. Oxford Street

20. (New) Bond Street

21. Mayfair (no sign so look out for a bus or bike stop!)

22. Park Lane

23. Marylebone Station

24. Euston Road

25. Kings Cross Station

26. Pentonville Road

27. The Angel, Islington (There is no official sign however Angel islington stop on the Monopoly board is now the Co-operative bank. We took a photo with the The Angel Pub next door).

The walk is generally one level aside from the route between Pentonville Road and Angel-Islington which has a slight ascent as you get to your final destination. The route is incredibly enjoyable where you'll learn lots about London's history and rich multi culture. You'll also enjoy taking in some of London's famous landmarks such as The Shard, Tower Bridge, Tower of London, The Gherkin and more!

Walking can be such a fun, family experience and with the weather improving, this could be a great way to enjoy it!

Recipe: Sweet Potato & Spinach curry

Mon, 28 Mar 2022 22:34:53 GMT

This Spinach and Sweet Potato recipe takes under 20 minutes to create and is rich in fibre, vitamin c and iron. It’s delicious, warming and perfect for a weekday dinner!

Ingredients:

1 tsp organic coconut oil

1 tsp cinnamon

1 tbsp cumin seeds

1 tbsp garam masala

1/2 tsp turmeric

1/4 tsp ground pepper

1 tsp chilli powder

1 tsp cardamom

1 tsp paprika

3 cloves garlic, crushed

1 inch ginger, crushed

1 onion, diced

1 medium sweet potato, cubed

3 cups fresh leaf spinach

Method:

1. Add coconut oil and cumin to a pan and stir for 15 seconds.

2. Add onions and sauté for a further 2 minutes.

3. Add garlic and ginger and continue to stir.

4. Add all the spices along with the sweet potato and add water.

5. Add a glass lid and lower the temperature to medium heat and let it cook for 15 minutes.

6. Add spinach and stir until wilted.

7. Serve with protein of choice.

Butter 'chicken' (completely vegan)

Mon, 21 Mar 2022 17:21:52 GMT

This delicious recipe, made by me (Shaf), ticked all of the boxes when it came to flavour, nutrition, ease and versatility. As a former meat eater, I'm always on the search for plant-based options for my favourite dishes and this absolutely nailed it!

Recipe serves 3

Ingredients:

800g Tofu (roughly two packs of Cauldron tofu)

3 tbsp Cornflour

3 tbsp vegan butter (light works)

1 large white onion, diced

2 green chillies (optional)

2 tbsp grated ginger

6 cloves garlic, crushed

8 curry leaves

2 tbsp garam masala

2 tbsp coriander-cumin powder

1 tbsp cumin seeds

1/4 tsp asofoetida

1/2 tsp turmeric

2 tsp Himalayan pink salt

8 tbsp tomato puree

1 cup tomato passata

600g coconut milk

Method:

Drain the tofu as per instructions on the box.
Preheat the oven to 200 degrees celcius
Tear the tofu into chicken-size chunks and place into a mixing bowl with the cornflour. Mix with your hands until everything is coated evenly. Add a little plant based milk if you need it to bind easier.
Place the tofu onto a baking tray and bake for 15-20 minutes.
Meanwhile, melt the butter into a non stick pan and add cumin seeds, asofoetida for 30 seconds followed by the onions. Toss this for 2 minutes or until soft.
Add garlic, ginger and chillies and saute for 5 minutes on medium heat.
Add the remaining spices, tomato passata, tomato puree and coconut milk. Stir until combined and then simmer on low-medium heat for 10 minutes whilst stirring intermittently.
Once the tofu has finished baking, add this to the sauce and stir to coat. Keep simmering and stirring for a further 5-10 minutes so that the tofu absorbs the flavours.
Serve on the side of bulgar wheat or multi grain chappatis and a large salad.

The easiest way to lose fat sustainably

Tue, 15 Mar 2022 14:28:49 GMT

As an intelligent species, we're looking for the easiest solutions to solve our problems and losing weight is no different. It's no wonder that the weight loss and weight management diet market size was valued at $192.2 billion in 2019, and is projected reach $295.3 billion by 2027; and let's face it, many of us would rather get a non-invasive, pain-free treatment to freeze our fat than to slog our way in the gym. We now live in such a fast-paced world that we expect quick results, and yet weight that is lost rapidly can be easily re-gained. We also know that typically "easy" ways to lose weight also aren't the healthiest.

Many of us subconsciously prioritise fat loss before our overall health. However, if we recognised the value of our health followed by consciously swapping our priorities around, we may find that we make healthier strategies when it comes to fat loss and this is why Body Plot specialise in lifestyle changes rather than transformations.

But what if we told you there is a healthy and easy way to lose fat that is very much embedded in Body Plot's sustainable approach? Enter: Positive Compounding. Albert Einstein is said to have called compound interest the "most powerful force in the universe." We usually think of compounding as compound interest when investing in stocks or shares. In the same way, positive compounding is the repetition of positive habits which creates a positive result at the end. Around 40% of our actions are automatic which means nearly half of the time our decisions and behaviours are on autopilot and much of these that are habits stay with us even in times of low motivation.

"So how does this apply to fat loss" you ask? By reducing our negative habits and compounding our positive habits, we create the ability to incrementally change daily and thus get to our goals easily and sustainably.

How do I do this?

1. First, make time in your diary this week to do some reflective work. Analyse your days from the moment you wake up to the moment you sleep and be laser focused and analytical on the habits that are serving you and the habits that are draining you. Habits that drain you might be watching tv in bed. Habits that are serving you might be that you go for a walk at lunchtime.

2. Secondly, ask yourself what three habits or actions would help you to lose fat. Be specific and choose your words carefully. For example: eating less isn't a helpful habit. However, eating half a plate of vegetables at every meal is a clear and focused strategy.

3. For each of these three habits, note down what would need to do to help you get there. For example, in the case of not watching tv in bed the helpful strategies might be: I will set an alarm 30 minutes before bed as a reminder, I will communicate this to my spouse for support, I will keep my iPad and laptop downstairs etc.

4. Write down why this is important and of value. We embed new habits when we understand why we are doing them. For example: I will not watch TV in bed as I end up staying awake for longer and as a result I get poor quantity and quality sleep. As a result I feel tired, irritable and lethargic in the morning. By not watching TV in bed, I will get better sleep and as a result I can exercise for 20 minutes in the morning and will present more positive behaviours towards my family.

5. Stack these habits onto a well-embedded habit. For example, you might drink a glass of water in the morning whilst preparing breakfast for your children. You may do a plank after you brush your teeth. Take this new habit and attach onto a habit that exists.

The three healthy habits need to be manageable and therefore, we recommend starting off small. This could be, every morning when I wake up I will drink a glass of water. As it's so easy to do, you might find that this gradually becomes 2 or three glasses. In the same way you might say I will exercise for five minutes in the morning. As you succeed with this habit, you might find yourself pushing yourself an extra five minutes, and then ten and before you know it, you'll be doing a 30-minute workout in the morning.

Habits take time to show. You might think to yourself after a week "I still haven't lost weight, sod it!" There's a reason however that bamboo trees take five years to embed their roots before shooting up to 19 ft in just six weeks. Your breakthrough moment will come and with consistency, it won't take five years. When a plane turns by three degrees it doesn't seem like a lot upon surface however, over the course of the journey, that three degrees may mean the plane will land on a totally different city. So to that end, write down the positive feelings that you have felt from embedding these habits every week and know that your body, mind and health is changing for life with consistent and positive compounding actions.

Recipe: 10-min Mediterranean salad

Mon, 07 Mar 2022 00:27:12 GMT

Time is never an excuse. Add this delicious recipe to your bank of balanced Body Plot recipes which can be put together and served within 10 minutes. This makes a great salad for guests and a brilliant working lunch whether you're working from the office or home.

Fancy a vegan alternative? Swap the halloumi for vegan cheese or tofu for the protein element.

Ingredients:

1 three bean salad can

50g halloumi (v) or 100g tofu (ve)

1/3 watercress, rocket and spinach bag

1/3 mixed green leaves bag

1/2 cup diced cucumber

1 diced medium tomato

1/2 finely chopped small red onion

1 diced small carrot

1 diced half red bell pepper

1/2 cup pomegranate

1 tsp extra virgin olive oil

Method:

Add all of the leaves and vegetables into a bowl.
Stir in the mixed beans.
Brush a non stick pan with extra virgin olive oil and heat the diced halloumi or tofu and cook evenly.
Top the salad bowl with the halloumi / tofu.
Stir in the pomegranate and save 1 tbsp for garnishing.
Garnish and serve

Why failure is important

Mon, 14 Feb 2022 17:40:22 GMT

I remember having done diet after diet and failing every time; and every time I failed it was painful. Every time I ate something "bad" the surge of guilt overwhelmed me and "back on it on Monday" came thereafter. But if there's anything to say about failure, it is that failure makes us feel like we've let ourselves down and everyone around us. But instead of focusing on how to get back up and never fail again, we ask ourselves how do we fail and prevent ourselves from getting hurt. A few examples that follow are: "I just don't want tell anyone that I'm losing weight", "I won't set a diet plan for Saturday", "I'll avoid weighing myself". Little did we realise, that none of these are solving the problem but simply is adding salt to the wound. Furthermore, we didn't give ourselves the opportunity to realise that failure isn't a bad thing! In life, it is absolutely necessary to fail. Failure is a stepping stone to be better and here's how:

1. Experience

Failing is an experience and every experience generates a lesson. Some of the hardest hits teach us the biggest lessons. Winning is exhilarating but failing is empowering. When we fail, we can walk through that experience and dissect every angle and perspective so we can repeat that same experience and generate the absolute opposite angle - not by chance, but by your direct action. The failing experience teaches us the value and the importance of things in our lives that we had no idea about. Pain is fundamentally the most life-altering and valuable emotions we have and we can truly use it to become successful.

2. Knowledge

When we fail, we learn. We reflect and pick up skills, strategies and nuggets of wisdom that helps us to prevent the same pain next time and helps to generate a better future outcome. Thomas Edison famously failed nearly 10,000 times to create a commercially viable electric lightbulb and with each failure he learnt to change something for the next. It is accumulated failures that led to his ultimate success and the same can be said for your health journey or any other endeavour.

3. Resilience

The more we fail, the more resilient we become. I remember working in South India and witnessing children walk in the scorching heat to school, bare foot. They didn't feel the heat or the small rocks or pebbles on the street. Their feet had adapted, over time, to the harsher conditions of their environment; our personalities are somewhat the same. When we go through failure after failure, we become more and more resilient. Resilience helps us to persevere through any harsh condition or situation but it's a trait that is developed over time, much like the layer of skin on our feet. Resilience was never born through succeeding on the first try.

4. Growth

When we fail, we grow and, grow stronger. What started as "I am losing weight to look good" leads to "I am losing weight because I hate feeling not confident, I hate not having energy and I hate feeling tired all the time." The reflections that come from failure allow us to develop deeper and more meaningful reasons for the success at hand. Life is designed to help us grow and mature and without these failures we wouldn't grow, develop, adapt and improve our lives.

5. Value

When we fail, we value the fundamentals in a way we've not valued them before. Furthermore, the learnings we receive from failures allows us to be of more value as we experience new things; may this be assisting somebody else in the gym, working on a project at work, or helping a parent or a loved one on their health journey. New value is a fundamental result of failure.

You see, failure is actually an incredible opportunity for success. It helps us to learn, to grow, to add value, to receive value and develop resilience will enrich every part of our lives. Now that we know why it's important and why we can actually feel quite positive about failing, how do we pick up after a failure?

1. Understand and keep reminding yourself that it was okay (and even great) to fail

2. Drown out the noise. There will always be someone who has something to say. Select the words that uplift you, and discard the words that weigh you down.

3. Revisit your goals. Reflect on the goals you made last time and ask yourself if they were SMART. Perhaps your goal to lose 10lbs in a week was too ambitious and unrealistic? Perhaps asking yourself to cook different meals every day was not specific enough and needed a concrete meal plan. Reflect and understand what constituted the failure. Also note that your previous goal and plan could've been completely nonsensical and may have been a sure fire failure before you even started. A few examples you may be able to relate to are: cutting out carbohydrates, exercising twice a week, going on a 500 calorie diet to name a few.

4. Make a new plan. Make new goals that are SMART, create strategies and habits that can help you meet those goals and include some daily accountability to enhance discipline.

5. Lastly, be kind to yourself. Self-love and compassion go a long way in helping you overcome failure and helping you to feel more positive and focused for the next chapter.

What a simple formula for happiness. Let's stop over complicating things and focus on discipline. And just like that, you won't see your health failing but instead, thriving.

Recipe: Potato wedges

Mon, 07 Feb 2022 17:02:25 GMT

We love potatoes. What an amazing vegetable full of fibre, energy and vitamins. This veggie however, packs in lots of calories and carbohydrates in a small amount.

In one medium (approx 215g) potato you might find:

163 Calories

37g Carbohydrates

5g Fibre

4.5g Protein

0g Fat

Carbohydrates are as vital to the human body as other macro nutrients. So to ensure your plate isn't just filled with carbohydrates alone, allow potatoes to be a part of your meal, instead of the whole meal. The remaining meal should bring in more protein to compliment the carbohydrates from the potato.

Ingredients:

1 medium potato

2 tbsp extra virgin rapeseed oil

Himalayan pink salt

Optional mixed dried herbs

Method:

Preheat your oven to 200 degrees.
Cut one potato into thick wedges. Don't peel the skin - it contains all the fibre.
Add 1 tbsp oil onto your roasting tray and brush with a baking brush.
Lay the wedges onto the baking tray, flesh size facing up.
Drizzle the remaining oil on top of the wedges and sprinkle with Himalayan pink salt.
Bake in the oven for 30-40 mins or until a fork goes through smoothly.

Have on the side of some Quorn mince in a pomodoro sauce or an omelette to enjoy on a balanced plate,

How to beat Blue Monday

Sun, 16 Jan 2022 23:41:46 GMT

It might be the new year and if you enjoyed our blog from last week you’ll be well on your way to creating some fantastic new goals for the year ahead. But new year’s aren’t always a good time for everyone and many of us might be feeling a little low. A good mental health is crucial for a good physical health and when we put the two together, we feel whole and amazing.

So how can we kick blue Monday, the most depressing day of the year, to the kerb?

Easy like a Sunday morning

Spend your Sunday well by planning ahead, organising your diary, scheduling in your ‘me time’, your workouts and meal planning. The week will be so much more positive when you have everything organised and ready to go.

Make a morning routine

Before picking up your phone in the morning, dedicate one hour to you. When we tend to others through WhatsApp’s, social media and emails, we approach the day in a reactive mind state. Wake up in a proactive mind state and do 5 minutes of journaling, meditate, exercise and eat a good breakfast. Practising mindfulness and starting with a day of reflection will help you feel positive and empowered before you then give your energy to others.

Positive affirmations

Start the day with positive affirmations. The body does what the mind believes. By starting the day with affirmations like, “today will be a good day” and “today will bring good things” will help you change your mindset from a negative to a positive.

Fake it till you make it starting with the way you dress

Wear something that makes you happy – simple! Whether it’s your favourite pyjamas, your favourite top, or your favourite shoes it’ll always bring a spring to your step.

Be kind to others

Like Joey (Friends) said, “good deeds make us feel good.” It’s an innate feeling that when used, can help someone else and you! Throwing around kindness can be the best way to spread the joy everywhere.

Move your body

Movement can be the best form of medicine. Moving creates an abundance of endorphins. Whether it’s boxing, dancing, weight training, running or something else, pick a form of movement that you enjoy the most. Furthermore, if you enjoy it, why not exercise with a friend?

Self-care

Self-care should not be earned or rewarded, it’s an integral part of your day. Self care is unique for everyone and is scheduled into each of our Body Plotter’s day. Take that one hour to read, watch tv, do a puzzle, go for a walk, do your skin-care routine or whatever it is for you, make sure you’re doing something for you every single day. This day is for you, show yourself some love.

Talk to someone…better yet, give them a hug

If you are feeling low, talk to someone. Feeling low, isn’t a weakness but is a very normal part of our life. Speaking to someone we trust and love can be a great way to share the load, find solutions, think differently and feel lighter. If words are too challenging, engage in a hug. A lingering embrace releases the bonding hormone oxytocin, which can lower your blood pressure, slow your heart rate and improve your mood. During the pandemic, we couldn’t hold our loved ones and we felt so depressed. It shows just how magical the human body truly is; just by wrapping your arms around someone we could feel a whole heap different.

So don’t suffer in silence when you’re feeling low. Reflect on it, feel it, do the above and release it and we promise you; blue Monday will definitely be well on her way out.

A beginner's guide to running.

Sun, 16 Jan 2022 17:23:55 GMT

How to get started with running?

Running is a great form of exercise and can be a fantastic way of improving your stamina, endurance and fitness. Lots of people fear running and with so many runners around, it makes sense as to why you might be feeling a little anxious or worried. The first thing to remember is that, it is not a competition. Everyone who is running, started somewhere. In a way, everyone is running for the same reason – to be better than they were yesterday. So if you would like to begin here’s a great place to start.

Is running right for your body?

You may have decided to run but it’s important to ask yourself if it’s the right form of exercise for you. If you are obese, high-impact sports such as running can put excess pressure on your joints. If you have any injuries, whether to run may also be a consideration for you. Remember there are so many sports for you to enjoy, so remember to exercise in a way that’s right for your body.

Choose the right shoes

The right footwear can be the difference between a brilliant workout and a painful one; the latter putting you off running ever again. Make sure you get your gait tested so that you can purchase shoes that are right for your specific feet. Remember if your shoes don’t support your feet, you could find yourself developing knee pain, hip pain, back pain or more. Investing in the right footwear is one of the smartest decisions you could make.

Pick a run

A great incentive before running is to commit to picking a run. Whether this is a charity fun run or a full on marathon, find a 5K or a 10K run that you would like to commit to in a few month’s time. Sign up for it, pay for it and put it into your calendar. Having a committed run will allow you to stay focused and committed so that you run the course, especially during times where it gets a little challenging.

Run-Walk method

The Run-Walk method is a great way for new runners to get started and for experience runners to improve their race times. The method was pioneered by Olympian Jeff Galloway. The aim is to run at a constant pace and then walk for a specific time where you can focus on bringing your heart rate down, controlling your breathing and recuperating before running once again.

Some examples:

Beginner:

30 seconds run – 1 minute walk

1 minute run – 1 minute walk

As you progress

Intermediate: 1-5 minutes run – 1-2 minutes walk

Experienced: 6-8 minutes run – 30 seconds – 1 minute

Not all runners enjoy the run-walk method as some runners like to continue at a constant pace until fatigued. If this is you, that’s a-okay. There is no one-size-fits-all. Whatever you decide, you can also down free apps such as the Nike running app which can help you with guided runs.

Set a goal that works for you so you constantly have something to aim towards.

Choose a training plan

So that you can keep progressing, choose a training plan that you can realistically and sustainably commit to. Here are a few examples:

- 30 minutes run, 2-3x a week

- 20 minutes run, 2-4x a week

- 10 minutes constant run after weight training session

Speed

Choose a speed that works for the duration you have chosen. If you are choosing a 5K run, your speed will be different to a 10K run as we deplete energy as we work. Your speed should be at a constant and slower pace if the run is longer.

Fuel yourself

Fuel yourself correctly. Have a good meal of complex carbohydrates, quick-burning carbohydrates and protein before starting the meal. Complex carbohydrates such as oats are filled with long-lasting energy helping you remain fuelled throughout the run. Quick-burning carbohydrates such as a banana will help to give you a burst of energy and protein will keep you fuller for longer along with helping you to recover from the run.

Choose a playlist

Choose something to listen to that gets your blood racing. Whether that’s a great music playlist, a podcast, a motivational talk or otherwise, what you listen to can really help you have a successful run.

Mindset

Don’t be so hard on yourself. You might be a total beginner, or you might have just gotten back into running. Whatever position you’re in, remember to not compare yourself to anyone else. Go at a pace that will help you feel accomplished and avoid pushing yourself past your limits where you’re left drained and demotivated. This is an exciting new challenge, so remember to enjoy the journey and don’t be so obsessed with the destination or other people on their journeys.

How to set the best goals for your health journey

Wed, 12 Jan 2022 01:36:01 GMT

150 of you messaged us over the last 48 hours to tell us how overwhelmed you feel with goal setting. The main reasons for feeling overwhelmed were:

1️⃣ I don’t know where to start

2️⃣ I don’t believe I’ll achieve them

3️⃣ Fear of failure

We're so pleased to say, we're here to help! Goal setting can be really overwhelming but if we change our mindset, it can instead be incredibly exciting. After all, it’s a new opportunity to create our own personal map to what we call success. Simply changing our approach can be a small starting point.

So where do I begin?

Buy or create a journal that means something to you. We have a greater chance of success when something feels like our own rather than writing in a random scrap of paper or a notepad that’s been lying around. Do your goals mean so little that they go onto a scrap of paper?
Find the right time. Don’t try to squeeze this into a “quick hour” to just “get it done.” Goal setting is important and requires time, comfort and a positive energy. Avoid doing this if you’re stressed or worried about being late for the school pick-up.
Pick the right environment. For me, getting out of the house and being alone was important. Few factors that were important to me: lighting, warmth & busyness. I found a coffee shop that looked quiet, had good lighting, and I tucked myself into the corner of the coffee shop, bought a green tea and stuck on my headphones.
Pick the right tunes. Some people find better focus in silence and if that’s you, make sure you’ve got this prior to goal-setting. If that’s not you, find some music that gives you some zen. There are some excellent study music playlists on Spotify that can really help you go into a zone and focus.
Own your journal with your name coupled with quotes, pictures and anything else you love. By making this journal your own, you'll be look forward to using it.
Make your goals meaningful. Avoid creating a goal simply because your favourite influencer or a loved one has made. Goals are powerful when they mean something to you and add value to your life.
Separate your personal and professional goals. Your job is not your entire life so take the time to set goals that appease every part of your life.
Make goals SMART. Make goals timely, measured, realistically ambitious and have set time frames laid out so you can track these across the year.
Lastly, write down daily realistic habits that you’ll commit to to achieve your goals. If your goal is to do a 10K walk every day, write down the habits you’ll commit to to make that happen such as: leave trainers by the door, set alarm to 6:00am, get off the train 3 stops early at Westminster or get smoothie ingredients for breakfast ready before bed. We have an excellent blog on habit setting which you can find here .

If you have a fear of failure set a goal that is not as large. Keep it manageable and super achievable. Once you’ve accomplished this, you’ll feel even more excited to set the next goal and the fear or failure will be something of the past.

Goal setting can be incredibly powerful and personal so don’t feel the need to share it if you don’t feel to. Goal setting shouldn’t be what someone else is doing or what you think you should be doing, it’s about what you want to do. Let go of expectations and move towards meaningful intentions.

10 tips for Christmas direct from our Body Plotters!

Tue, 21 Dec 2021 23:59:19 GMT

We asked our Body Plotters what they’re doing over the festive period to stay balanced. Whilst Christmas definitely may be a time to rest, unwind, relax and enjoy, it doesn’t also need to be a period of total neglect. So whether you’ve decided to stay on track or strive for balance, here are some tips that you can incorporate to give your health and body some TLC over the festive period.

Whether you do one, two or them all, your body will love you for it!

Have half a plate of veggies at every meal.
Make breakfast and lunch a non negotiable protein and fibre rich meal.
Health doesn’t need to be an isolated journey. Walk 10,000 steps WITH your loved ones.
Stay hydrated; swap the water for wine.
Set your intentions and do a workout on Christmas morning.
Make a vegetable platter with the kids in the form of a Christmas tree, or anything festive!
Consistency breeds change so ensure that the other days of the festive period are more balanced.
Get lots of sleep!
Make your workout into something the whole family can do.
Practice mindfulness and aim to reduce your stress over the festive period.

These tips were shared exclusively by our Body Plotters and we are certain they will help you over the next few weeks.

Merry Christmas!

Cauliflower & Broccoli Cheese

Mon, 06 Dec 2021 22:26:33 GMT

Ingredients:

1 Broccoli head
1 Cauliflower head
8 tbsp multi grain flour
100g Olive spread
1L Plant-based m*lk
5 Cloves of crushed Garlic
1 tbsp Garlic salt
1 tbsp dried Oregano
1 tsp black pepper
100g higher in protein cheese
2 higher in protein and fibre bread

Method:

Break the broccoli and cauliflower into florets and boil until soft to place a fork through.
Once boiled, drain and place into a roasting tin.
In a non-stick pan, add 1 tsp of olive spread and add crushed garlic. Saute for 1 minute.
Add the remaining olive spread, flour and plant-based m*lk and whisk on medium heat until smooth.
Remove from the heat and add 1/2 the grated protein cheese, oregano, garlic salt and pepper and stir through.
Pour the mix over the broccoli and cauliflower and use the back of a spoon to evenly spread this across.
Toast the breads and add this to a blender to make fine bread crumbs.
Top the remaining cheese on top of the bake along with the bread crumbs.
Bake in a preheated oven at 200 degrees for 25 minutes.

How do I get in Omega-3, fish free?

Mon, 06 Dec 2021 13:13:50 GMT

Whether it’s dietary preference, pregnancy, taste, ethics or the environment, many people are now deciding to go fish-free. However, the absence of fish comes at a cost; namely the loss of consuming enough Omega-3.

Omega-3 fatty acids are a family of polyunsaturated fats that is derived from food and that helps to build and maintain a healthy functioning body. Studies show that a sufficient intake of omega-3 can reduce symptoms of depression, menopausal symptoms in women and even lower the risk of heart disease. People who regularly consume Omega-3 are also at a lower risk of cognitive decline and Alzheimer’s disease. There are three main types of Omega-3 fatty acids – ALA, DHA AND EPA.

The NHS recommends eating at least two portions of oily fish such as salmon, tuna, mackerel, sardines and trout in order to receive the necessary Omega 3 fatty acids, DHA and EPA which isn’t found in any plant matter. ALA on the other hand is the most common Omega-3 fatty acid and is found in plant foods. However, only a small percentage is converted into EPA and even less into DHA.

Whilst guidance is to eat more fish, interestingly fish do not naturally produce Omega-3 at all. In fact, Omega-3 is found in ocean-based algae which is consumed by fish in large quantities, thus making fish an easy route to consuming the sufficient level of Omega-3 that humans require.

So what do I do if I don’t eat fish?

In the absence of consuming fish, here are our top three recommendations.

1. Consume Omega-3 rich plants throughout the day. These take the forms of walnuts, flax seeds, chia seeds, brussel sprouts, hemp seeds, edamame beans and leafy vegetables.

2. Consume ocean-based algae. Delicious foods such as seaweed and algae are readily available in supermarkets and Asian stores whilst also coming in supplement form.

3. Take a daily Omega-3 supplement which has 450mg EPA and DHA per daily adult dose. If vegan or vegetarian, look out for the v signs respectively. Whilst there is no specific benefit to taking an Omega-3 supplement at a specific time, a 2019 study found that taking an Omega-3 supplement with a fatty food could making it easier to absorb.

A combination of all the above daily is a great idea! Here’s an example of how you can integrate this:

Breakfast: Strawberry and spinach smoothie with a few tbsp of chia seeds and walnuts.

Lunch: Quinoa salad with leafy vegetables, edamame beans and some sea weed sheets.

Dinner: Dhaal with hemp seeds and flaxmeal blended into the mix with Greek yogurt, bulgar wheat and a side salad.

How do I strengthen my willpower?

Wed, 24 Nov 2021 11:49:29 GMT

Ever done diet after diet after diet and confused as to why nothing sticks? You’re trying so hard but those chocolate bars look way too tempting and “will power sucks!” Don’t worry, you’re speaking to the majority!

But if it’s so normal, why are we struggling so much? Well when we’re focusing on willpower we are focusing directly on avoiding the thing we want the most. Instead, what if we focus on creating habits, stacking habits and creating new pathways in our brains?

Habits are behaviours embedded within our subconscious autopilot designed to make our lives easier by removing the need for us to think. (Lally, P. and Gardner, B., 2013). Unknowingly and knowingly our day is full of habits from the moment you wake up to brushing your teeth to grabbing that morning coffee or getting the kids ready. We suddenly get to work and ask ourselves “how did I actually get here?” Our autopilot was switched on and we went through every stage without conscious thought.

This shows us that we can very easily create new habits and also break old ones when new habits become more important. An example might be: I used to wake up at 7am, have a shower and have breakfast my new routine since having a baby is to wake up at 6am, feed my baby, wash their bottles and then have breakfast. Looking after your child is important to you, so your habits immediately changed.

So one may say that to create a habit, you need to have something behind this that’s of great importance. So behind the want to stop buying chocolate bars, focus on understanding your WHY; my cholesterol is high, I want to avoid diabetes, I want to strengthen my immune system, I want to be there for my family, I want to prevent disease or I need to reduce my obesity are a few reasons why you may want to change.

Secondly, facilitate that habit. If the new habit is to exercise in the morning, set an alarm, get your workout clothes ready from the night before and perhaps inform your family so you’re undisturbed.

Thirdly, for a habit you’re struggling to integrate think about habit stacking. Add this new habit onto a habit that already exists. If you’re trying to get in your pelvic floor exercises, attach it to when you’re having breakfast. If you’re trying to meditate, associate meditation with brushing your teeth so one habit immediately flows onto the next.

And lastly, focus on repetition. Habits are well integrated when repeated. Repeat, repeat, repeat and you will find that you’re succeeding in your new endeavours; slowly but surely, everything will feel like it’s falling into place.

Black bean homous

Mon, 15 Nov 2021 16:04:38 GMT

This delicious spin off on traditional homous packs in more fibre, more protein and still retains the same delicious taste! Per 1 can of Black beans you'll find 16.6g Fibre and almost 18g Protein. It makes a great dip, a fantastic filling in a sandwich or a topping for your salad.

Ingredients:

1 can / 220g Black beans

2 cloves Garlic

2 tbsp Extra virgin olive oil

1/2 tsp Paprika

1 tsp Himalayan pink salt

4 tbsp Tahini

2 tsp Cumin

1/2 lime squeezed

2 tbsp black bean water residue or plain water

Method:

Add all of the ingredients into a nutri-bullet or your blender of choice until well combined.
Add 3 ice cubes into the blender and blend! This will make your Homous smooth and creamy.
Serve chilled and store for 3 days in an air tight container.

5 easy ways to lose weight

Mon, 08 Nov 2021 18:28:16 GMT

Losing weight can feel like an uphill struggle for some of us. With some of our friends on high-protein diets, others low-carb, some intermittent fasting and some swearing by the slimming coffee on social media, it can be hard to decide what to do and what is the truth.

If we may start from the basics, which are: conventional obesity is caused by an overconsumption of calories and weight loss comes from the creation of a calorie deficit. Therefore, by creating a calorie deficit we can find a sure-fire away of losing weight without indulging in any fad diets altogether. Here are five ways you can do this:

1. Before serving yourself, fill half of your dinner and lunch plate with vegetables. Vegetables, whilst being lower in calories, provide us a plethora of vitamins and minerals which are essential to our overall function. By swapping out many ingredients with vegetables we can fuel ourselves and enjoy the benefits of more fibre (which keeps us feeling fuller for longer), water and a reduction in calories.

2. Fill a third of your plate with protein. Protein has a high satiety rate meaning that you feel fuller for longer. Protein is also essential for healing your cells and for the creation of new cells. Studies show us that a healthy amount of protein in each meal is more effective than a large amount of protein in just one meal.

3. Go for a walk daily. Not only can you create a calorie deficit by reducing the number of calories you consume but you can also create a calorie deficit by increasing the number of calories you burn. Going for a brisk walk for a minimum of thirty minutes can help you increase the number of calories you burn. Ensure your walk is a semi-challenge rather than a restful stroll which can help you to strengthen your heart.

4. Expend more energy by increasing your N.E.A.T. Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. Some great ways to increase your NEAT:

- Rather than relying on someone else to get you that cup of green tea, walk to the kitchen and make this yourself.

- Walk around the office / home when making a call for work or leisure.

- Stretch daily and even hourly if you can.

- Walk to the gym, supermarket, pharmacy, hairdresser, shop or anywhere you go, if you can.

5. Reduce and/or eliminate the additions to your meal such as cooking oils, dressings, condiments and beverages.

1 tbsp oil has approximately 120 calories per tbsp.

1 glass of soda or juice can have 160 calories.

1 tbsp of peanut butter has 100 calories.

1 tbsp mayonnaise has 101 calories.

By eliminating these from your meals or reducing the quantity per day, you can save lots of calories and thus create a calorie deficit.

Whilst there are lots of other strategies you can integrate to lose weight, these strategies make a great start for you to create and maintain your calorie deficit. Start with these five changes and do them consistently for four weeks whilst taking your body measurements weekly. You won’t see changes by doing this for a day or two and letting go for another day or two.

Once you’re ready for the next challenge, sign up to one of our programmes!

Recipe: Desiccated Coconut

Mon, 08 Nov 2021 18:24:54 GMT

After lots of South-asian festivals recently we have an abundance of coconuts waiting to be used. With the upcoming festivities, it is definitely coconut season. You can use coconut in hot drinks, in baking, to make curries and chutneys and so much more. Desiccated coconut however, can be expensive for a very small portion and aren't always the easiest to get hold of. Here's how you can make desiccated coconut easily and seamlessly.

Ingredients:

1 Coconut

Method:

Crack open one coconut and disregard the shell.
Peel the dark brown skin.
Slice the white coconut meat into small slices.
Blend this into a fine powder using a Nutri bullet or blender of choice.
Pour the coconut powder onto a flat and a non-stick pan and using a wooden spatula, dry roast on low heat this whilst constantly stirring.
Do not stop stirring and keep the heat low so that the liquid can evaporate and the coconut does not burn.
The coconut should take around ten minutes to become and form desiccated coconut.

Allow the coconut to cool and store this in an air tight container.

Recipe: Vegan mango trifle pots

Mon, 01 Nov 2021 16:47:43 GMT

These delicious pots are easy to make, completely vegan but enjoyed by all. If you enjoy mango - you'll love this!

Ingredients:

1 pack of Mcvities digestives / vegan digestives

40g melted vegan butter or coconut oil

425g silken tofu

2 tbsp lemon juice

4 tbsp icing sugar

1-2 tsp vanilla essence

1 handful of nuts of choice (we used hazelnuts)

1 diced mango

Garnish: fruit, crushed nuts or mint leaf.

Method:

Empty one pack of McVities or any vegan digestive biscuits into a large mixing bowl.
Add 40g melted vegan butter or melted coconut oil and stir through.
Add a heaped tbsp of biscuit mix to each dessert pot and use the back end of a rolling pin to combine and level the mix.
Place this in the fridge to chill for 30 minutes.
Meanwhile, add 425g silken tofu, 2 tbsp of fresh lemon juice, 4 tbsp icing sugar and 1-2 tsp vanilla essence to a blender and blend to combine into a creamy paste.
Empty the contents of the mix into a separate bowl and add diced mango and chopped nuts of choice. You can also add this on top if you don't wish to put it into the mix.
Pour the tofu mix on top of the digestive layer until two-thirds of the pot is full. Add this to a fridge for 3-4 hours.
Pour canned or fresh mango pulp on top until 2cm below the top and place back into the fridge.

Remove the pots 30 minutes before serving and garnish with pomegranate, nuts or a mint leaf.

Recipe: Potato & Quorn Keema (mince) Curry

Wed, 27 Oct 2021 00:12:16 GMT

As the weather gets a little chilly, nothing speaks more to my heart than a warm and soothing curry. After all, being brought up eating curries they are totally a hug in a bowl.

But your curry doesn’t have to be filled with solely carbohydrates. Balance is the key to good health and energy so try this potato and Quorn keema curry! And of course this curry includes Quorn rather than minced meat which brings about the added benefits of substantially less saturated fat, more fibre and is also better for the environment!

Ingredients:

Fry light

1 tsp Mustard seeds

1/4 tsp Asafoetida

2 tsp Cumin seeds

1/2 tsp Turmeric powder

2 tsp Chilli powder

1/4 tsp Black pepper

1 tsp Garam masala

2 tsp Cumin-coriander powder

1 white onion

4 cloves garlic

1 thumb piece of ginger

1 tsp Himalayan pink salt

2 medium potatoes

150g Quorn or soya mince

1/2 cup passata or chopped tomatoes

Method:

1. Add some fry light to a non stick pan and add 1 tsp mustard seeds, 1/4 tsp asafoetida and 2 tsp cumin seeds. Stir through with a wooden spoon for 2 minutes.

2. Dice onions and add these to the pan. Add Himalayan pink salt to help the onions cook faster.

3. Once cooked, add 4 cloves of garlic crushed along with 1 thumb piece of crushed ginger and stir through for 1 minute.

4. Add 2 medium potatoes that have been cubed and 1/4 cup water. Keep stirring until the potatoes are soft to fork through.

5. Add 1/2 cup passata, 1 cup of water, 1/2 tsp turmeric, 1/4 tsp black pepper, 2 tsp cumin-coriander powder, 1 tsp garam masala and 1-2 tsp chilli powder (or however spicy you’d like it). Keep stirring on medium heat for 10 minutes with the lid closed.

6. Add 150g Quorn mince and add the lid once more. Continue to stir intermittently for another 10 minutes. Feel free to add a bit more water if it dries out.

7. Remove from heat, garnish with coriander and enjoy!

Best served with: Quinoa (or your choice of multi grain), a raita made with greek yogurt and a side salad.

What is burnout and how do I solve it?

Tue, 26 Oct 2021 16:27:54 GMT

As Dr. Christina Maslach, creator of the Maslach Burnout Inventory, explains that burnout is “a psychological syndrome emerging as a prolonged response to chronic interpersonal stressors on the job.” It is when you've lost all motivation, lost all energy and have no sign of relief. This is completely different to daily stress, exhaustion or detachment from your job role. We love the way Dr. Sharmila Dissanaike distinguishes the two as stress who looks a little crazy when they turn up for an after-work get together at the end of the week meanwhile the burned out person being the individual that didn't even show up. the World Health Organisation’s latest International Classification of Diseases even lists burnout as an official ‘occupational phenomenon.’

There are 3 different types of burnout:

1. Individual burnout. This form of burnout is caused by the high standards one places on him/herself and is caused by negative self talk and the belief that nothing you do is good enough.

2. Interpersonal burnout. This form of burnout is caused by difficult relationships one has at work or at home.

3. Organisational burnout. This form of burnout is caused by poor organisation and unrealistic demands and deadlines.

It's safe to say we shouldn't be living a burnt out life. It's not conducive to our professional health, mental health, physical health or social health. So how do we go about resolving this?

The first step is to understand the factors contributing to being burnt out. This includes: the people, personality traits, your environment and anything else that can push you over the edge of burnout.

But how do I know if I am burnt out?

1. You're physically, emotionally and mentally exhausted all the time and if left untreated, can lead to depression.

2. Feeling a deep sense of escapism and detachment. You desperately want to leave work, home or your friends circle and feel pessimistic and untrustworthy.

3. You feel a lack of accomplishment and feel like "what is the point?" It is harder to connect with a deeper, purposeful and meaningful goal and it feels like nothing you can do matters.

So how do I overcome burnout?

The first thing to note is burnout isn't a way of life. We may go through periods of burnout but this doesn't have to dictate your life nor the foreseeable future.

1. Identify your stressors and eliminate the ones you can.

There are some stressors that are impossible to remove such as a child teething, paying the bills and getting the end of year finances done to name a few. But there are a few that you can do without such as making plans with relatives, agreeing to a playdate or attending a work social. Create more bandwidth, create more time and reduce how overwhelmed you feel.

2. Take control of your time

Time is a precious commodity. One of the best ways to take control is by creating a time audit. Think about what you need to spend your time on, and write down how long it should take you. Write down what you're doing each day on how long it is currently taking you. Lastly, create an ideal and realistic timetable with smart deadlines so you prioritise effectively. There are many apps you can use such as Rescue Time to help you form goals.

3. Regularly revisit your plans

Set aside time every two weeks to ensure that you aren't going down a slippery slope of new plans that will overwhelm you and jam pack your diary. Communicate these with a loved one or a friend and stay accountable.

4. Schedule in non-negotiable 'me' time

We devote much of our time and energy to others but neglect to show ourselves that same love, care, time and support. Recognise the importance of devoting time to yourself to support all 8 essential types of health. This could be in the form of exercise, a walk, a bubble bath, a yoga session, reading, knitting or some Netflix. Whatever it is, feed your soul in your own way. Schedule it in, set an alarm if you have to and commit to filling up your cup daily.

5. Lastly, create a wind down ritual

Burnout isn't just about what we are doing during our work day but the lack of recovery and rest we get overnight. Sleeping 7-8 good quality hours is essential to protecting your health and wellbeing. Detach from your work day by turning off emails, removing laptops and work-related paperwork from non-work rooms, have a close down ritual which includes turning down the brightness of your house lights to increase your melatonin levels and spend time on a non-digital hobby that helps you to wind down.

Remember burnout can feel like a life sentence as it is so insurmountable, but instead view it as the universe's sign that something needs to change. By understanding what causes burnout syndrome, you can prevent it, overcome it and recover from it and you can definitely find a happier and healthier lifestyle.

Recipe: Aubergine Pizza

Mon, 18 Oct 2021 23:28:38 GMT

Ingredients:

1 large aubergine

3 tbsp pasta sauce

Diced onions

Diced bell peppers

Diced mushrooms

Sliced olives

50g Eat Lean protein cheese

Mixed herbs

Method:

1. Preheat oven to 180 degrees.

2. Slice the aubergine into 2 halves, lengthways.

3. Cut 4-5 lines into the aubergine flesh approximately 75% the way and 2cm apart. Stuff the lines with shredded garlic and brush the top of the aubergine with olive oil.

4. Place the aubergine into the oven for 30 minutes.

5. Remove the aubergine from the oven and top with the pasta sauce, toppings and cheese.

6. Place the prepared aubergines into the oven for 15 minutes and serve with a cold side salad.

Recipe: Apple crumble: lower in sugar and higher in fibre

Mon, 11 Oct 2021 23:18:43 GMT

This apple crumble is lower in sugar, higher in fibre and still delicious in taste. At Body Plot, you don't need to stop eating the foods you love as believe there's always a way to make your favourite foods, healthier.

Ingredients:

Apple Stew:

650g (Roughly 3 large) bramley apples

3/4 tbsp cinnamon

20g caster sugar

1 tsp vanilla

4 tbsp water

Crumble:

110g multi grain flour

1 tsp baking powder

4 tbsp oats

40g vegan butter

40g brown sugar

Method:

1. Dice the apples into large cubes. Leave the skin on for extra fibre or if you prefer the texture, you can skin these.

2. In a non-stick pan add the apples, cinnamon, vanilla, caster sugar and water and keep stirring until the apples are stewed and soft. You can also add raspberries into the mix for the last 2 minutes if you wish to make an apple and berry mix.

3. Grease a baking tin and pour the stewed apples into the pan.

4. In a mixing bowl, add the flour, baking powder, butter and brown sugar and use your hands to mix into bread crumbs.

5. Add the oats and stir with a spoon.

6. Pour the flour mix on top of the stewed apples mix.

7. Place into the oven for 45 minutes at 200 degrees and serve warm with lower in fat custard, homemade sorbet, ice cream or Alpro vanilla dessert.

Recipe: Easy vegetable rice

Mon, 04 Oct 2021 22:08:59 GMT

It's not often we have white rice here at Body Plot. That's not because it's 'bad' or a 'carbohydrate' - not at all, but simply because there are other grains out there with greater amounts of fibre such as bulgar wheat and freekeh or with greater amounts of protein such as quinoa. However, there are those moments that high fibre foods may not be ideal such as when dealing with diarrhoea, for IBD sufferers, during a tummy bug to name a few.

This vegetable rice is delicious, easy to make and full of different colours and plants!

Ingredients

150g boiled rice

1 large potato cubed

1 large carrot chopped into cubes

1 cup peas

1/2 cup broccoli

1/2 cup sweetcorn

1 cup green beans chopped into small pieces

1 onion diced

1 tsp Himalayan pink salt

1/2 tsp turmeric

1 tsp cumin seeds

1 tsp mustard seeds

1/2 tsp asafoetida

1 tsp cumin powder

1 tsp chilli powder

1/2 tsp rapeseed oil

1/2 cup coriander leaves

Method

1. Add rapeseed oil to a non stick pan on medium heat. Once warm, add asafoetida and stir for 30 seconds.

2. Add mustard seeds and cumin seeds and let these pop. Keep stirring using a wooden spoon.

3. Add the cubed potatoes and stir through. chopped onions followed by Himalayan pink salt and stir through until the onions are translucent.

4. Next add the chopped onions, turmeric and add Himalayan pink salt. Keep stirring using a wooden spoon.

Tip: salt will help the onions cook faster

5. Add the carrots, sweetcorn, peas, broccoli and green beans and keep stirring for 2-3 minutes .

6. Add the chilli powder and cumin powder and stir through the vegetables.

7. Lastly, add the boiled rice and stir through the vegetables for 5 minutes on low heat, stirring often.

8. Top with chopped cucumber and serve!

Recipe: Chocolate layered dessert

Mon, 20 Sep 2021 20:53:19 GMT

This chocolate layered dessert is similar to a cheesecake but with a "moussier" texture. It tasted AMAZING if we say so ourselves but was also enjoyed by our loved ones over the weekend too! The best thing about this dessert is that it is higher in protein, lower in sugar and is a source of calcium, fibre and totally vegan.

Also can you guess the secret ingredient?

Ingredients for 6 ramekins:

Base:

200g Oreo cookies

40g Vegan butter melted in the microwave

Mousse:

400g dark chocolate

1 tbsp lemon juice/lime juice

1/2 tsp Himalayan pink salt or sea salt

4 tbsp agave nectar

2 tbsp cacao powder

4 tbsp coconut oil

200ml plant based milk (we used unsweetened soya)

and....349-400g silken tofu (you weren't expecting that now were you?!)

Method:

1. Mash oreo cookies into a bowl or whizz in a blender until they form crumbs. Add melted vegan butter and mix until the cookies have soaked up the butter and are slightly sticky.

2. Add 2 tbsp of cookie mix to reach ramekin and use the back of a spoon or end of a rolling pin to form a crust about 1/4-1/2 inch thick. Place this in the fridge for a minimum of 30 mins to chill.

3. In a heatproof bowl, add dark chocolate and coconut oil over a pan of boiling water. Use a wooden spoon to stir occasionally until the dark chocolate has melted.

4. Meanwhile, add tofu, cacao powder, himalayan pink salt, agave nectar, lemon/lime and soya milk to a blender. Blend the ingredients in a nutri bullet or blender.

5. Once the dark chocolate has melted add 75% of this to the blender/nutri bullet and blend once more.

6. Pour this into the ramekins until it's almost at the top. Leave about 2cm depth from the top for one more chocolate layer (see image for assistance.) Add this to the fridge to chill for a minimum of 4 hours.

7. Pour the remaining chocolate onto the chilled dessert and place back into the fridge for a minimum of 1 hour.

8. Garnish with raspberries, strawberries and a mint leaf.

The fun of this dessert is that you and your loved ones can smash the top like a vegan magnum tub! It is so much fun and all the layers take you through a fun and chocolatey journey! Enjoy.

Recipe: oil-free multi grain chappatis

Sun, 12 Sep 2021 20:17:10 GMT

Body Plot are team carbs! Carbohydrates are essential to the body as it's a primary source of fuel. However, many people struggle with a healthy weight due to the overconsumption of refined carbohydrates, lack of complex carbohydrates and large amounts of saturated fat. Chappatis can still very much be enjoyed as a part of your regular diet however, why not try it the Body Plot way?

Start by heading over to an Asian store and picking up a multi grain chappati flour? You can use great brands such as Pillsbury and Ashoka. Secondly, ensure you have an effective rolling pin and base. My mother taught me that your chappatis are as good as your tools - and she isn't wrong!

Ingredients for five chappatis:

128g multi grain chappati flour (extra for dusting)

1 cup of warm water

1 tsp Himalayan pink salt

Method:

1. Add your flour and salt to a bowl and use your hands to gently mix.

2. Gradually add the warm water and use your hands to bind this together until it forms a soft dough. You may not need all the water or perhaps may need extra. Combine the flour and water gradually and gently for the best consistency.

Note: If the dough is too sticky, add a little more flour until the dough is well combined and soft.

If the dough is crumbling, add a little more warm water until the dough is well combined and soft.

3. Leave the dough for a minimum of 15 minutes in room temperature. You can also make the dough in the morning to use in the evening.

4. Make lime sized balls with your dough and leave them on a plate.

5. Heat a thin chappati pan on a medium heat. Be sure to not have the heat too high to prevent chappatis from burning.

6. Dust one ball with flour and place onto the centre of your base. Using your palm, gently press the centre so it spreads into one small circle.

7. Using your rolling pin gently roll your chappati by circulating your palms on the pin itself. Regularly place your chappati into more flour to prevent it from sticking to the base or your rolling pin. Be sure to also flip your chappati regularly which can also prevent it from sticking to the surfaces.

Note: Be sure to roll across the entire chappati to ensure it has a balanced thickness across the circle.

8. Once your chappati is rolled, place the chappati onto your pan until it forms light bubbles and deepens in colour. Once you see this, flip the chappati using a wooden spatula.

Note: This can happen quite quickly.

9. Allow the chappati to cook on the second side and do not press the chappati in any way. After approximately 20 seconds, feel free to use your spatula to peer underneath. If it has developed brown circles over the chappati, flip this again.

Note: If this has burnt, or produced black circles, your heat may be on too high and will need to be turned down.

Note: This process will take a longer time than stage one.

10. Using your wooden spatula, lightly pat the chappati and aid it to form an air bubble within the chappati. Lightly pat this across the entire chappati, not forgetting the edges. This will allow you to effectively cook the other side.

11. Flip one more time to check. Should your chappati look to your desire, remove it from the pan.

12. Repeat this process for all chappatis.

As chappatis are a source of carbohydrates, consider eating this with a protein source such as a tofu and vegetable curry.

For the full video, head on over to: www.instagram.com/sonali_bodyplot

Do you know what your blood pressure is?

Sun, 12 Sep 2021 19:53:23 GMT

You've probably heard the words "blood pressure" fly around conversations lots of times but have you ever stopped to think "what is blood pressure?" Four million people under the age of 65 in the UK are living with untreated high blood pressure, according to estimates which also found that 1.3 million of these people are under the age of 45. If left untreated, can cause stroke, heart attacks and conditions such as vascular dementia.

So what is blood pressure?

Blood pressure is a measure of the force that your heart uses to pump blood around your body. In laymen's terms, if blood passes through your blood vessels at a normal rate then your blood pressure is normal. If however there is pressure from your blood vessels which is either allowing too much blood to flow or too little blood to flow, you could be suffering with low or high blood pressure.

Why is that a problem?

A slower blood flow (high blood pressure) or a faster blood flow (low blood pressure) could mean that your blood is not circulating at the rate that it should. This means oxygen and other nutrients may not be reaching your brain, organs, your heart or the demands to your body quick enough or be travelling too fast. This could result in weakness, dizziness, nausea, feeling faint, confusion, blurred vision and much more. This could be detrimental to your way of life and impair your ability to perform day to day activities.

Can I not take tablets?

Tablets can be issued by your general practitioner to help you in case you are suffering but there are plenty of things you can be doing yourself, and for free, to help you manage your blood pressure without medical intervention whatsoever.

What can I do?

You are more likely to have higher blood pressure if:

1. You smoke

2. You drink

3. You're obese

4. You don't exercise

5. You have chronic stress

Smoking

Consider ditching the cigarettes, at your pace. The nicotine in cigarettes and other tobacco products makes your blood vessels get narrow and your heart beat faster, which makes your blood pressure get higher. By dropping the cigarettes you can promote healthy vasodilation (the widening and narrowing of your blood vessels) and create a more regular heart beat.

Drinking

Drinking too much alcohol can raise blood pressure to unhealthy levels due to the effects on vasodilation through the central nervous symptoms as well as your blood vessels own reflexes. Having more than three drinks in one sitting temporarily raises your blood pressure, but repeated drinking can lead to long-term increases.

Obesity

When you're overweight or obese, your heart has to work harder to pump blood through your body. The extra weight and challenge can put a strain on your arteries which in turn, resist this flow of blood, causing your blood pressure to rise. Eating a lot of high trans and saturated fats also start building up as plaque around the arterial walls which in turn restrict the amount of space available for the blood to pass through. If the plaque completely blocks the artery this is called a blood clot. If the blood keeps pushing this along the arteries, this could cause a heart attack or a stroke.

Lack of exercise

A stronger heart, cause by exercise, can pump more blood with less effort. As a result, the force on your arteries decreases, lowering your blood pressure. Those who don't exercise could be seen to have a weaker heart than someone who does, thus working harder to pump the same amount of blood.

Chronic stress

During periods of stress your body produces a surge of hormones. These hormones temporarily increase your blood pressure by causing your heart to beat faster and your blood vessels to narrow as a response and survival mechanism. However, if you suffer with chronic stress this narrowing isn't healthy and can lead to a pronounced and high blood pressure.

Now, you may have heard all of all of these things before and it might feel easier just to get a prescription from the doctor. However, with every drug comes a list of side effects which may require even more tablets to manage those. Furthermore, if we don't need to put external chemicals into our body - why should we? Health is a gift and it is our responsibility to look after it, not anybody else's. Lastly, if we consider the macro level impacts of our health in the ways it affects our children, our loved ones and on a wider level, the National Health System - is it right or fair that our failure to look after ourselves should affect so many so negatively?

Here are some things that our Body Plotters have done to reduce their blood pressure.

1. Eat a diet rich in plants, protein, complex carbohydrates, fibre and unsaturated fats.

2. Keep saturated and trans fats to an absolute minimal (think - every now and then!)

3. Go for a 30 minute (minimum) walk every day.

4. Get some resistance/weight training in 4x per week (if your blood pressure is hypertensive please seek GP approval before doing this).

5. Stop smoking.

6. Eliminate high-caffeine foods and drinks and make healthier swaps i.e. coffee for a herbal tea, fizzy drinks for carbonated water with lemon.

7. Swap out the alcohol.

8. Sleep 7-8 good quality hours per night.

9. Do 30 mins of mindfulness every day e.g. drawing, colouring, reading, paint by numbers, stitching, knitting, cross stitching, meditation, yoga and so many more examples.

10. Drink 2-3L of fresh water every day.

If this feels overwhelming to you, try one of these per week. Commit to it, write it down and make yourself accountable to someone.

Nobody in the world is more important than your health so make it your priority to be your best self for your loved ones, your work, your community and for yourself. You can do this!

--------------

In case you were wondering what blood pressure constitutes as high, low and normal, here you are:

Low blood pressure: > 80 / > 60

Normal: 80-120 / 60-80

Pre hypertension: 120-139 / 80-89

High blood pressure (Stage 1): 140 - 159 / 90 - 99

High blood pressure (Stage 2): 160 < / 100 <

High blood pressure crisis: 180 + / 110 <

You can purchase a blood pressure machine online and over the counter so you may work on your blood pressure independently.

Recipe: Kale crisps

Tue, 07 Sep 2021 16:22:05 GMT

Kale can be completely bitter or completely delicious. It's the former reason why so many people give up and therefore don't get to enjoy all the delicious minerals and vitamins that Kale brings.

What are the benefits:

Kale is incredibly rich in Vitamin C, high in Vitamin K, Magnesium and Folate. Kale has so many health benefits and this recipe will deliver a huge punch of nutrition in a small amount.

Ingredients:

1 pack of curly kale

2 tbsp olive oil

2 tsp garlic salt

2 tsp peri peri spice

Method:

1. Wash the kale and spin until completely dry.

2. Spread this onto a large and flat roasting tray. Optional: remove the stems.

3. Drizzle the olive oil on top of the leaves and massage the leaves using your hands. You'll find that the leaves reduce in size.

4. Sprinkle evenly with the garlic salt and the peri peri powder.

5. Place in a preheated oven at 200 degrees for 15 minutes or until leaves are browned at the top and at desired texture.

6. Pour into an air tight container and store in your pantry for up to 5 days.

Feed this to your kids, your friends, have as a side dish or as a snack. You can also serve this with a dip sauce such as Homous or greek yogurt.

Recipe: Beetroot crisps

Tue, 07 Sep 2021 16:22:04 GMT

Beetroots are naturally high in iron and rich in folate (vitamin B9) which helps cells grow and function. Folate plays a key role in controlling damage to blood vessels, which can reduce the risk of heart disease and stroke along with being essential when preparing for conception or when pregnant.

You can steam beetroot or shred into a salad or pickle and you can also make it into crisps! We think it tastes like Tyrells (but better) and is fresh, delicious and free from any nasty ingredients.

Ingredients:

4 large beetroots

2 tsp Himalayan pink salt

2 tbsp olive oil

Method:

1. Slice the beetroots into slices 1/2 cm thick if not thinner.

2. Place a baking sheet onto a large roasting tray and evenly place the beetroot. Pat this dry with a kitchen towel, turn them over and repeat.

3. Drizzle the beetroot slices with olive oil and salt.

4. Place into a preheated oven at 200 degrees for 15 minutes or until crispy.

Once baked, cool and store in an air tight container and store for up to one week. This can be eaten as they are or dipped into tzatiki or any cool dip.

Recipe: Mexican bean burritos

Wed, 01 Sep 2021 17:56:27 GMT

Ingredients for the burrito mix:

2 diced red onions

4 crushed garlic cloves

1.5 diced red bell peppers

200g diced mushrooms

1/2 tsp turmeric

1 tsp paprika

1 tsp cumin powder

1 tsp chilli powder

1 tsp Himalayan pink salt

2 cans of kidney beans

1 can sweetcorn

1/2 cup of coriander leaves

120g Quorn / soya mince

Ingredients for the burrito:

1 wholegrain wrap

50g protein cheese

Mixed salad

Jalapenos

1/2 avocado sliced (optional)

Method:

1. In a large, non-stick wok, add spray light and diced onions and keep stirring until translucent.

2. Once cooked, add garlic and stir.

3. Add the spices and the bell peppers and stir.

4. Add the mushrooms, quorn mince, kidney beans and sweetcorn and add the lid on top to cook through.

5. Keep stirring regularly on low-medium heat and add a little water if it dries out.

6. Once cooked, add a wrap on a plate and top with salad. Top with layers of burrito bean mix, protein cheese, jalapenos, optional avocado and wrap!

7. Toast this lightly or serve!

Recipe: 3-ingredient healthy sorbet!

Mon, 28 Jun 2021 17:57:19 GMT

No need to head to the supermarket and waste your money on ice creams and sorbets that are filled with additives and preservatives. Simply pick your fruit of choice along with two other simple ingredients you probably have in your own home and get this delicious sorbet whipped up in no time. It's perfect for making with the kids, siblings, friends and it's so much fun!

Ingredients:

1/4 cup honey or sweetener or choice

4 tbsp cold water

1kg strawberries [frozen or fresh is fine]

1 tbsp lemon

Method:

1. Add half of the strawberries to a large food processor along with the honey, lemon and water.

2. Blend on high speed and gradually add the remaining strawberries until smooth.

3. Pour into a freezer safe container and freeze for a minimum of 8 hours or preferably overnight.

4. Remove from freezer and serve after 5 minutes with a mint leaf!

Tip: Keep some in the freezer for those days you just want some ice cream!

7 hacks to keep walking through the hot weather!

Tue, 22 Jun 2021 00:35:04 GMT

As the heatwave approaches it can bring its own challenges, especially when you’re trying to increase your step count. After working so hard on your step count over lockdown, don't lose your mojo now; after all, you're just getting started!

But have no fear, Body Plot are here. We've prepared seven hacks for you so you can enjoy the weather and still stay focused on your nailing your workout and walks.

Invest in the right clothing

Spandex, sports bras and tight-fit black vests really won't cut it! We tend to sweat more, bloat more and retain more water when the weather is warm so perhaps opt for lighter, thinner and looser clothing which are lighter in colour and made from moisture-wicking materials. These will help to keep your skin dry, will absorb moisture, make you feel more comfortable and will be cooling. Wearing a hat can also be useful to protect your skin and the heat from your face and head.

Choose the right time for your walk and workout

Opt for an early-morning workout and a walk after sunset. The sun’s UV index is highest between 11:30 a.m. and 1:30 p.m. Walking in the morning also means you'll get it out of the way, an evening walk will promote great digestion and exercising in the morning will help increase adrenaline apt for the morning which you want to avoid before bed.

Split up your walk

Rather than one long walk which could be challenging, try and split up your walks - perhaps one after each meal. This may help you gather those steps without suffocating with the heat.

Hydrate

You might be tempted by an ice cold coke however, our body is 60% water and requires even more H20 during the hot weather. Be sure to take that water bottle with you on your walk and wherever you go. If you don’t like warm water, take a small rucksack with ice packs and a bottle so you can stay hydrated.

Reduce alcohol and caffeine

Both alcohol and caffeine are diuretics, this means they extract water from your body. Caffeine should also be avoided pre-workout if you have cardiovascular risk factors such as high blood pressure or high cholesterol.

Format your workouts

You really don’t have to train for 1 hour to get in a good workout. Think quality over quantity. An efficient 30 minute workout could be all you need to work your body effectively. You may also choose to work on more resistance training which has less of an upward effect on your heart rate compared to cardio, is extremely effective for fat loss and building lean muscle mass and can help you feel less hot or faint.

Take adequate breaks

Taking breaks can be vital in helping you reduce blood pressure, your heart rate and can improve the oxygen to your muscle groups. It can also help your workout feel more manageable in the heat.

Make a workout and walk schedule, buy those new clothes and keep your water bottle with you. Preparing these hacks will help you beat the heat in the best way possible.

Recipe: Gluten free and vegan ginger biscuits

Tue, 22 Jun 2021 00:07:31 GMT

These biscuits actually taste better than store bought cookies - we promise! They taste fresh, nutty, delicious and have the added bonus of being gluten free and vegan. Perfect for anyone and everyone!

Ingredients:

70g Unsalted Cashews

100g Almonds

1 tbsp Desiccated coconut

1/2 tsp Himalayan pink salt

1/2 tsp Baking Powder

1 tsp Lemon juice

2-3 tbsp Ginger

3 tbsp choice of sweetener i.e. maple syrup, honey, agave nectar all work

(Optional chopped pecans, walnuts, chocolate chips, sprinkles etc)

Method:

1. Preheat your oven to 170 degrees

2. Grind the almonds, cashews and coconut into a powder and mix together in a bowl.

3. Add the salt, baking powder, ginger, lemon juice, sweetener and any optional additional ingredients you choose.

4. Use your hands to bind the mix into a dough.

5. Line a baking tray with baking powder.

6. Roll a small amount of dough into a ball between your hands and place this onto the baking sheet. Repeat until you have finished the mix. Be sure to leave at least a 2 inch gap between each ball.

7. Use your middle three fingers or palm to lightly press each ball so it's in a cookie shape.

8. If you used optional ingredients, top the cookie with a few more of this ingredient.

9. Place into the oven for 17 minutes and allow to cool completely before eating.

What salt should I eat?

support@eazi-sites.com (Eazi Business) — Tue, 15 Jun 2021 17:21:21 GMT

As the weather is getting warmer we all might be eating a little more salt on top of our salads, chips, crisps, and everything else. But deep down, we know we need to reduce our salt intake as it can increase our blood pressure, affect our heart health and can also affect our kidneys. However, is there a way we can reduce our sodium intake?

The first question should be, what is Salt? Salt is a mineral that mainly consists of the compound 'sodium chloride' (about 98%). Salt can be produced by evaporating salt water or extracting solid salt from underground salt mines. Before it reaches the supermarket, it goes through a refining process to remove any impurities.

Sodium is incredibly important to have in your diet as it plays an important role in fluid balance, nerve conduction, and muscle contractions. Ever felt your body twitch? That could be a sign of a lack of sodium!

According to the NHS, our salt and sodium targets are as follows:

Adults

Adults should eat no more than 6g of salt a day (2.4g sodium) – that's around 1 teaspoon.

Children

Children aged:

1 to 3 years should eat no more than 2g salt a day (0.8g sodium)

4 to 6 years should eat no more than 3g salt a day (1.2g sodium)

7 to 10 years should eat no more than 5g salt a day (2g sodium)

11 years and over should eat no more than 6g salt a day (2.4g sodium)

Babies

Babies should not eat much salt, because their kidneys are not fully developed to process it.

Babies under 1 year old should have less than 1g of salt a day.

Salt isn't just sought from the table salt we may used but can be found in lots of pre packaged products such as:

Cheese

Pickles

Bacon

Prawns

Salami

Salted nuts

Soy sauce

Stock cubes

Soy sauce

Ham

Cereals

Ready made soup

Pastas

Pizza

Sauces

and breads like crumpets, bagels and ciabattas

What about using other forms of salt?

A salt we recommend here at Body Plot is Himalayan Pink Salt. Though this alternative is lower in sodium than regular table salt, both types consist of approximately 98 percent sodium chloride. So why make the switch? Himalayan pink salt has larger crystals than table salt which means it contains less sodium per teaspoon. Himalayan pink salt also has a saltier flavour than table salt which means we will require less in our food to achieve the same taste. Himalayan salt is also less artificial and does not usually contain additives compared to table salt which is more refined and has anti-caking agents. Himalayan pink salt is nutritionally nearly the same as table salt, so you can use it in cooking and other food preparation in the same way you use table salt.

Himalayan pink salt however, does not contain any Iodine which is an essential for our thyroid and metabolism. We can usually obtain this naturally from other food sources however, vegans may find this more challenging. It's therefore important to ensure that you're getting enough Iodine from sources such as seaweed and sea vegetables. You can get Iodine from other plants such as kale, bananas and whole-grains however the levels tend to be lower.

Pink salt rooms and caves are also popular for halo-therapy, also known as salt therapy. Breathing in salted air supposedly has various beneficial effects on the body and the respiratory tract making it great for those who suffer from any respiratory conditions such as asthma.

In order to reduce your sodium intake see if you can make your own vegetable stock, make your own condiments and sauces (our Body Plot marinara is delicious), don't use soy sauce in addition to salt and make your own pizza! The more you home-make, the greater control you have over your sodium intake.

Recipe: Summer fruit layered dessert

Mon, 14 Jun 2021 16:38:19 GMT

This beautiful layered dessert is the perfect snack, breakfast and dessert combined! Fruit under the sun ticks all of our boxes. Combining the fruit with the protein in the yogurt, the fats in the nuts and the fibre in the oats makes this beautifully balanced and so filling whilst still being light and airy.

Ingredients:

30g Oats

1 protein yogurt / 200g total 0% fat greek yogurt / Vegan flavoured soya yogurt

2 Walnuts

1 tbsp pumpkin and sunflower seeds

3 tbsp unsweetened soya milk

1/2 mango chopped

1 kiwi diced

or any fruit of choice

Method:

1. Add the oats, seeds (leave a few aside for decor), nuts and milk to a bowl and mix through. The oats and nuts should absorb the milk and should remain crumbly.

2. Pour the yogurt into a ramkin or dessert glass and use the back of a spoon to flatten it from the top.

3. Top the oat crumble on top.

4. Add the chopped fruit on to the top of the crumble.

5. Garnish the top with some seeds and leave in the fridge for 5 minutes so you can serve this cold.

How to staycation the healthy way!

support@eazi-sites.com (Eazi Business) — Wed, 09 Jun 2021 16:20:17 GMT

There's a misconception that travel, vacation and gaining weight are synonymous. We aim to be "as healthy as we can" and blow our intention before even getting to our destination. What if we said, it doesn't need to be this way? What if we said that you can go away on your next trip and come back looking and feeling fabulous - perhaps even having lost weight if that's your goal?

Here we will share our favourite tips for staying on track and keeping your health and wellness in check on your next trip. We'll also be sharing some anecdotal thing we did on our recent staycation in Scotland - after all, we practice what we preach!

Stick to your routine

We all work better with a bit of structure in our lives. Don't let the days run away from you and try and adopt the same routine on holiday as you do at home. This doesn't mean you pull out the laptop and get some work done, but try and sleep, wake, eat and snack at similar times. If your routine is to wake and have a hot water with lemon followed by filling up your water bottle for the day, do the same when you're away.

Keep breakfast simple and balanced

All you can eat buffets that open at 7 in the morning and stay open until 11 am can be tempting. But with one croissant packing in 300 calories and copious amounts of butter and saturated fat, it can be the worst way to start the day. Ever heard the term, 'start as you mean to go on'? Don't open the floodgates at breakfast. Instead try and stick with a balanced breakfast like a smoothie, a yogurt bowl with oats and fruit, a vegetable omelette with grilled vegetables and enjoy the feeling of dining well. Your gut and your subsequent decisions will thank you for it! We both asked for omelettes (Sonali's being an egg white omelette) and the hotel were only too happy to help!

Start with the greens!

About 1 in 10 people are obese in Italy, significantly less than the OECD average of 1 in 6. Despite being the land of pizza and pasta, Italians always start with a soup or salad before their main meal meaning that they eat less of their main. Fill up on the healthier, greener options first and satiate that initial emptiness of hunger. Always order that salad!

Conscious consumption

One of our biggest pet peeves is food wastage especially in an all inclusive hotel. The sheer gluttony can often be sickening. Think before you speak should also coincide with think before you eat. Ask yourself, when selecting food dishes, do you really need those three plates of foods to try during the buffet lunch? Probably not. Secondly ask yourself 'How do I want to feel after this meal?'. Do you want to feel bloated, full and tired or light, energised and positive? Eating mindfully and consciously can help you become more aware of what you really want and what you need. Often a tablespoon of that tiramisu is all that you needed.

If you're in a self-catered accommodation, you're winning! Plan your meals ahead of time and bring some deliciously balanced meals to make. If you're en route, have a look on the websites of the service station eateries. We bought the Marks and Spencers super whole-food salad which was deliciously balanced!

Get moving daily

You don't need to get in a solid session at the gym every day but do make sure you're moving every day. Movement isn't just to burn calories but is also there to keep your body's health in check. Take a long walk down the beach, go for an aqua class, do some dancing or get in a workout in your room. If you’re used to a longer workout back at home, don’t let the idea of a shorter one on vacation stop you from doing it. We both did a long walk daily, walked after lunch, walked around the city to sight see and did some yoga in the evening to stretch and heal!

Get quality sleep

Poor quality sleep leads to poor cognitive function. Our worst decisions come from lack of sleep. Vacations are a great opportunity to get more sleep and really focus on getting some solid R & R. In order to really improve your sleep quality, ask for a quieter room, request a room away from the kitchen area or main walkways and avoid eating anything within 1-2 hours of bedtime. You can also bring an eye mask, lavender oil and earplugs if you need a bit more assistance. You'll feel revitalised, you'll make more sensible decisions when it comes to your nutrition and movement and you'll get your body working at its best. After all, machines work best after turning them off and on.

Avoid the bubbly

If there was ever an easy win it would be avoiding anything with bubbles - alcohol, fizzy drinks and sodas. With added calories, sugar, sweeteners and chemicals these can be the reason we struggle with bloating, indigestion, poor sleep, increased stress and more. Opt for water, fresh fruit infused water or if you need the bubbles, go for a sparkling water with some added lime, lemon or mint! You'll feel so much better for it.

Travelling can be an ideal time to reset your well-being clock and tune in to what your physical and mental health really needs to operate at its optimal level. Long gone are the days that we need to indulge in consuming food and drinks amounting to our body weight and more. Give the above 7 points a go and come back feeling lighter, happier, satisfied and fulfilled - in every way possible.

And if you're thinking, 'but vacations are for eating whatever I want, that's where the fun lies' this may be pointing to a deeper problem entirely, regarding your relationship with food...but that's a blog for another day. #foodforthought

Recipe: Aubergine and black eyed bean salad

Mon, 07 Jun 2021 18:26:52 GMT

This delicious salad is the perfect summer salad rich in protein, complex carbohydrates, healthy fats, vitamin c and makes up 15g of fibre in just one meal! It's all packed with plant power making it gut-loving and yet as light as air!

Ingredients:

Diced red pepper

Diced pink radish

Grated carrot

Diced cucumber

Diced beetroot

100g Halloumi / low fat also works

200g steamed black eyed beans

1 large aubergine

Garlic

Handful of chopped parsley

Method:

1. Chop one aubergine into cubes and sauté this in a pan with garlic for approximately 10-15 minutes until soft.

2. Meanwhile prepare all of the vegetables and add them into a bowl.

3. Steam the black eyed beans or drain and rinse black eyed beans from a can. Add this into the bowl of salad.

4. Once the aubergine has been chopped add this into the bowl and stir through.

5. Grill the halloumi on a non stick pan until browned and lay on top of the salad.

6. Sprinkle over some parsley and serve!

If you haven’t failed - you aren’t pushing hard enough. IS there truth in this statement?

support@eazi-sites.com (Eazi Business) — Wed, 02 Jun 2021 15:51:10 GMT

If you haven’t failed - you aren’t pushing hard enough. IS there truth in this statement?

Adam George Peaty, MBE is a British competitive swimmer who is currently performing in the European Swimming Championships. He shared a compelling quote some time ago which we fell in love with at the Body Plot hub -

If you haven’t failed - you aren’t pushing hard enough.

We think this quote hits home on so many levels from your exercise, all the way to your mindset when it comes to this wonderful journey called life.

But, let’s give you an example based on exercise.

Do you train until failure? What does this mean? And lastly, does it really matter?

Training until failure is very much a phenomenon that was picked up in the early 80’s through bodybuilding circles as the correct way to stimulate muscle growth and strength. The concept is simply to lift a weight or push for that last rep until it is physically impossible to complete just one final rep. Your muscles should be absolutely spent, kaput, finito. Other than the immense muscle burn you’ll likely experience, the potential muscle cramping that will take place and risk of injury is far higher. So it shouldn’t be performed every single time.

Example - Bicep curl

Keep on lifting until you just can’t anymore. Likely outcome - the last 20% of your set will be poor form because you’re so determined to ‘fail’ later than sooner.

Do we recommend you do this every time? Certainly not - but is it a great test of your strength benchmark? Certainly it is. So it matters, right?

It does matter. But it only matters as a chance to challenge yourself to see where you fail, thereby providing clarity on your next steps and comparison points on how to improve.

At the Body Plot hub we love to use the exercise mindset to relate to life principles.

If you tried to push yourself to failure at different points in life, you could quite possibly create a great feedback loop. A feedback loop that is equivalent to taking that random test in school. Those random, pesky pop quizzes we all hated yet provided such a brilliant platform to see where our learning was. Our teachers were onto something, right?!

Quite similarly, without giving yourself a chance to fail at something - how do you get better?

If you were too scared to do that pop quiz, would you ever know how well you really know a subject? If you were too scared to lift that last curl on your arm set, would you ever know how your strength compared to last month?

Setting yourself up for failure isn’t always a bad thing. It can sometimes be the most profound thing you do.

Many clients we speak with, tell us at the start of their journey that they are afraid to push until failure. To feel that immense muscle burn that feels unbearable for a split second. They don’t want to get that far because they don’t want to feel pain and they don’t want to experience muscle cramping. They don't want to start the health journey for fear of failing in front of friends and family.

All valid reasons.

But...our response is often - pick your pain?

We would rather be in pain knowing we tried, than standing on the side line wishing we had tried.

Recipe: Vegan cupcakes - chocolate and vanilla

support@eazi-sites.com (Eazi Business) — Wed, 02 Jun 2021 15:23:01 GMT

These delicious cupcakes allow you to enjoy the light, fluffy nature of a good cupcake - just without any of the sometimes stomach-upsetting ingredients for many such as dairy and eggs. Try these now and you won't notice the difference!

Ingredients:

¾ cup unsweetened soy milk, room temperature

2 and ¼ tsp white vinegar

1 and ½ cups All purpose flour (extra 40g if making vanilla)

1 and ½ cups caster/superfine sugar

¾ cup natural unsweetened cocoa powder (can use raw cocoa)

1 and ½ teaspoons Baking powder

½ teaspoon Baking soda

½ tsp salt

½ cup canola oil

2 tsp Pure Vanilla Extract

½ cup hot coffee (if making chocolate) or boiling water

Method:

1. Preheat oven to 170 degrees

2. Add 2 and ¼ tsp of white vinegar to the soy milk. Allow to sit for 5-10 minutes. Set aside. This will make buttermilk

3. Meanwhile, in a large mixing bowl, sift flour, sugar, cocoa powder, baking powder, baking or bicarbonate of soda and salt. Whisk to combine.

4. In a measuring cup, whisk together the canola oil, soy milk mixture and vanilla. Pour the wet ingredients into the dry ingredients and whisk to combine. Add boiling water OR hot coffee if making chocolate and mix until combined and smooth. The batter will be runny.

5. Scoop batter into cupcake liners, filling them ⅔ way full. Bake for 14-16 minutes or until a toothpick inserted into the centre comes out clean.

Recipe: One pot mixed-bean curry

Tue, 25 May 2021 16:14:35 GMT

Ingredients:

2 tsp cumin seeds

2 Bay leaves

2 red onions

5 garlic cloves

1 thumb piece ginger

1.5 tsp turmeric

0.5 tsp asafoetida

1 tsp mango powder

2 tsp coriander powder

2 tsp Himalayan pink salt

2 tsp coriander-cumin powder

1.5 tsp chilli powder

2 cups of chopped tomatoes or tomato puree

800g / 4 cans mixed beans

Coriander leaves

Method:

1. Add a splash of water to a large non-stick pan. Once warmed, add 2 bay leaves and stir through for 30 seconds..

2. Ensure the gas is on low heat and add cumin seeds and finely chopped red onions and keep stirring until the onions become soft and translucent. Tip: Add a pinch of Himalayan pink salt to the onions to help them cook faster.

3. Add crushed garlic and ginger and stir through for another 30-60 seconds.

4. Add the chopped tomatoes or puree followed by adding all of the spices, salt and seasonings. Keep stirring on low heat so that the spices can immerse into the tomatoes.

5. Add the beans and stir through. Once added, use a potato masher to mash approximately 25% of the beans. This will help thicken the gravy.

6. Add 2 glasses of water, stir through and add a glass lid.

7. Allow the curry to simmer on a low gas whilst intermittently stirring.

8. Add 75% of the chopped coriander and stir through followed by adding the remaining chopped coriander on the top for garnishing.

All or Nothing approach? Or is there another way...

support@eazi-sites.com (Eazi Business) — Wed, 19 May 2021 17:52:21 GMT

As we partially-emerged from this 14 month lockdown on Monday, many of us wiser and more knowledgeable (in our own ways!), it suddenly has dawned on many that we may just have a shot at going back to some form of normality. As positive as this may be for some, it poses a bigger question -

Are you ready to go back to the real world? Can June 21st come round any faster or are you wanting to slow things down?

We sometimes are whisked away by the brevity that is surrounded by:

‘jumping in the deep end’

And

Just ‘ripping the band-aid off’

And though this may be sound advice in some scenarios, we’ve found that this all or nothing approach just doesn’t always work. Particularly with your health. As lockdown eases and we ‘rip off the bandaid’, you may be rightly worried that your body/mind may be shocked into having to operate life in a way you haven’t done so in a long time. The feelings of anxiety, worry, social-anxiety and a host of other feelings may be so strong that you’re worrying about it from now…

Firstly, these are feelings which are completely relevant.

Secondly, it’s okay to be worried about your training routine being massively thrown off now that you need to factor in a daily commute once again.

Lastly, it’s okay to be worried about your eating windows changing due to the fact that the kitchen is no longer 10 steps away and you are unable to spend as much time on preparing your food because you have less hours at home.

Remember that all or nothing approach? Like we said, in the fitness world this doesn’t always work. Stay with us..

Scenario A -

You try to overly prepare for every eventuality and burn out quicker than a birthday candle. Remember, whilst now having to factor in that tedious morning journey and listen to Sally drone on about her neighbors dog over lunch break is the exact time you were supposed to get out for that 10,000 step walk. You managed it at home so why oh why can’t you manage it at the office? Too many defeats and you throw in that towel..the stress of being perfect at every aspect of this journey was too much and the ALL approach just didn’t work.

Scenario B -

You say to yourself - it’s okay, once I’m used to the journey and being back at work I’ll really focus on my health again. The lunchtimes you used to train in now regularly become pub stops and well...you haven’t really enjoyed a pint in a while over lockdown so a few months of this can’t hurt right? Fast forward to September and you’re feeling unhealthy, unproductive and you're stuck in the very same rut you promised yourself you’d never get back into.

Scenario C -

You scrap the All or Nothing mentality and focus on planning from now. What will your day look like at the office? Can you pre-prep your food from the weekend or the night before? Can you contact that walking buddy colleague of yours and go right back to getting those steps in over lunch together? Can you think about your training routine from now? Remember, we won’t cover every eventuality but we’ll cover a lot. And for those that you can’t cover, you’ll just do your best in the moment. But giving yourself the breathing room to understand that you don’t have to be perfect from the very get go will be enough to get you through this.

Sometimes the mere choice of knowing you aren’t stuck between left or right gives you the bright spark to think of another route. And as we all embark out of this world-changing pandemic in the next month, we have all proven at the minimum at least one thing - you can only try your best.

So the next time you feel like you’re being thrown in the deep end or having the band-aid ripped off too quickly, remember, you can only control what you can control as best as you can. The small margin for error is there because none of us are perfect.

Recipe: Stuffed Pizza Mushrooms

Mon, 03 May 2021 22:32:26 GMT

Ingredients:

Stuffed mushrooms

Portobello mushrooms

Marinara sauce (recipe on our blog)

Finely chopped vegetables of choice (we used red peppers, red onions, sweetcorn and chillies)

Shredded garlic

Basil leaves

Protein cheese or vegan alternative

Salad

Grated pink radish

Diced cucumber

Diced tomatoes

Mixed green leaves

Parsley

1. Pat and dry off mushrooms using a cloth to clean any unwanted residue. Do not wash with water.

2. Spoon on marinara to your taste.

3. Add shredded garlic, followed by diced vegetables and cheese.

4. Top with basil.

5. Add to the oven for 15 minutes at 180 degrees.

6. Meanwhile add all of the salad items in a bowl and mix through.

7. Add the salad to a plate, followed by the stuffed pizza mushrooms and garnish with basil.

Best natural ways to combat hay-fever

support@eazi-sites.com (Eazi Business) — Wed, 28 Apr 2021 10:41:53 GMT

Hay-fever remedies are essential in the Spring and Summer. As the weather gets warmer, we are all wanting to enjoy the sunshine but hay-fever can be a massive deterrent and irritant as the pollen count grows. “As the climate changes so does the make-up of plant pollens.”, Pharmacist Stuart Gale from Oxford Online Pharmacy.

Whilst over-the-counter anti-histamines can help with seasonal allergies, hay-fever can be managed with natural remedies. Medication can be associated with a plethora or unwanted side effects such as drowsiness, lethargy and can affect your focus.

1. Vitamin C

Vitamin C is known as a natural anti histamine and can be found in red bell peppers, grapefruit, lemon, orange, and many more natural sources (see: www.bodyplot.co.uk/how-to-get-your-vitamin-c-in-the-winter-months). Vitamin C combined with bioflavonoids provides natural decongestants and anti histamines, which can help alleviate symptoms of hay-fever.

The suggested amount for adults per day is 40mg, 50mg for pregnant women, and 25-35mg for children.

2. Hot peppers: a natural decongestant

Red chilli peppers contain capsaicin. Capsaicin opens the nasal passages helping to reduce congestion naturally. You can add this to your salads, diets and cook it in your pastas, curries and stir fry's.

3. Carotenoids

Hay fever causes inflammation in the lining of the nose and makes your nose more sensitive to irritants in the air. Carotenoids act as powerful antioxidants which help to reduce inflammation in your airways and can improve your immune system. Carotenoids can be found in foods such as carrots, apricots, sweet potato, spinach - some great natural anti-inflammatories for hay-fever!

4. Chamomile tea

Chamomile tea acts as an antihistamine and has anti-inflammatory properties. German chamomile, particularly, is the best variety for fighting hay fever because it contains the highest levels of Azulene (a natural antihistamine.) Chamomile tea can also be used to suppress swollen eyes. Simply put a teabag into the water for 3 minutes. Remove the teabag and drain the excess water. Refrigerate the teabag for 15-30 minutes and remove it from the fridge once cool. Hold the teabag against swollen eyes for up to 5 minutes at a time.

5. Garlic

Increasing your intake of garlic can help boost the body's immune system and can help alleviate minor hay fever symptoms. It is also an anti-inflammatory and a good source of Quercetin which is a natural antihistamine.

BONUS: Ever used a Qu Chi Band?

Qi chi bands for hay-fever are placed around the elbow and apply pressure to the large intestine 11 (LI-11) acupoint on the elbow, known in Chinese as Quchi. Acupuncturists believe stimulation of this point pulls energy away from the head, nose, face and throat helping symptoms of hay-fever. Sonali has personally used the band and found that it reduced her symptoms by 70%! You can find this on Amazon or other retailers!

Recipe: Aubergine Pizza

Thu, 22 Apr 2021 20:33:31 GMT

Everyone loves a good pizza but none of us want the refined carbohydrates that regular pizza bases offer. It's those same refined carbohydrates that make us feeling lethargic, sleepy and of course present very little fibre. How about swapping the base with this delicious vegetable? Aubergines are an excellent source of dietary fibreas well as vitamins B1 and B6 and potassium.

Ingredients:

1 large aubergine

Body Plot marinara sauce (recipe can be found on our blog)

2 cloves of garlic

2 tbsp sweetcorn

1/2 red bell pepper

1/2 red onion

3 baby plum tomatoes

1/2 red chilli

100g protein cheese or vegan cheese

Basil leaves

Chilli flakes

Extra virgin olive oil to brush the aubergine

Method:

1. Slice one aubergine into two halves.

2. Make 3-4 lines in each half using a knife. Ensure you only cut halfway through.

3. Brush each half with extra virgin olive oil and stuff each line with crushed garlic.

4. Place this in an oven for 15 minutes at 220 degrees.

5. Remove this from the oven and top with marinara sauce.

6. Top with the diced vegetables followed by cheese.

7. Top with basil leaves and chilli flakes and place back into the oven for 15 minutes.

Serve with a fresh green salad

Recipe: Apple, walnut and feta salad

Wed, 21 Apr 2021 17:39:01 GMT

This delicious recipe is balanced, full of colours and is a great source of complex carbohydrates, fibre and healthy fats. It's sweet, savoury, strong and mild all at the same time!

Salad ingredients:

Handful of walnuts

2 cups of spinach

2 Pink Lady apples

Feta cheese (for something more mild, use salad cheese)

1 red onion

1/4 red cabbage

Dressing ingredients:

2 tsp mustard

2 tbsp extra virgin olive oil

1 tbsp lemon

Himalayan pink salt

Grounded pepper

2 cloves of garlic

Method:

1. Toast the walnuts on a pan for 2 minutes.

2. Dice one apple and slice the other.

3. Dice the onion into small cubes and finely slice the cabbage.

4. Add the chopped apple, onion, cabbage and spinach into a bowl and stir through.

5. Top with feta and your toasted walnuts.

6. Add the dressing ingredients into a bowl and mix through. Top this onto the salad.

7. Add the sliced apple for decoration and serve immediately.

Recipe: Mediterranean chickpea salad

Mon, 19 Apr 2021 16:12:19 GMT

Ingredients:

For the salad

400g / 2 cans chickpeas

1 cucumber diced

1 green pepper diced

1 red onion diced

2 avocados

100g black or kalamata olives halved

Baby plum tomatoes halved

1/2 cup parsley

100g feta cheese

For the dressing

1 1/2 tbsp vinegar

Zest of half a lemon

2 tbsp lemon or lime juice

1/4 cup extra virgin olive oil

1 tsp brown sugar

3 garlic cloves

Himalayan pink salt

Grounded pepper

Method:

1. Combine all of the ingredients for the dressing, shake and let it sit for 20 minutes so the flavours can infuse.

2. Dice the avocados and add to a bowl. Add a squeeze of lime or lemon and stir to combine.

3. Add all of the remaining vegetables and tomatoes and stir.

4. Dice the feta cheese and stir through the salad.

5. Add the dressing and stir.

6. Top with fresh parsley and an avocado rose to serve!

Stay on track with your health this Ramadan

Sun, 11 Apr 2021 17:27:14 GMT

Just because you're fasting, doesn't mean you have to skip your health goals. Ramadan is all about self-discipline, self-control, and sacrifice so we've gathered a list of tips to help you stay on track for your health and in the spirit of Ramadan.

Should you exercise?

You can definitely still exercise during Ramadan but your training should be amended in light of your dietary amendments.

When should you exercise?

Timing of exercise is important during Ramadan as your energy output should be correlated with your energy input. Therefore the most ideal time would be shortly after Iftar (break your fast with a small snack first) and second to this, would be Suhoor (shortly after starting your fast.)

Do I amend my exercise?

Your session should be amended this month to suit your fast. Your initial focus should be to reduce your training volume. This means reducing the number of reps and reducing the amount of time you exercise for. We would recommend trying to keep your sessions short and manageable to 30-45 minutes.

You may also decide to reduce the amount of weight you are lifting however, this really depends on how you are feeling. You may not need to do this as long as your meal before contained enough glucose to assist you. Remember to listen to your body daily.

How do I structure my diet?

Fluids

The primary concern for people is the lack of hours in the day to consume sufficient water. Water is integral to good bodily function and great health along with aiding fat loss. Try and drink enough water along with water-based foods during your non-fasting period. Examples of water-based foods: watermelon, cucumber, lettuce, tomatoes, oranges, and apples.

Avoid drinking excessive water before going to bed, as this will lead to getting up more often at night to make trips to the toilet.

Breaking your fast

Break your fast with a small, easy-to-digest plant. A good example of this is a date and 10 almonds. Eating something small will help you not overwhelm your digestive system. Breaking your fast with foods that are especially high in fat, sugar, or even fiber can be difficult for your body to digest, leading to bloating and discomfort.

Slow releasing protein

During both suhoor and iftar, it’s advisable to include more lean protein in your meals. Some good examples are tofu, beans, Quorn, halloumi, and quinoa which are all grown from the ground and contain fewer chemicals and hormones than meat and fish. Protein is a macronutrient that will allow you to remain full for a longer period of time. It will also help maintain the balance within your blood sugar levels, at the same time preventing the inevitable dip in energy levels.

Avoid refined carbohydrates

The traditional Ramadan meals rely heavily on refined carbohydrates such as Naan, white rice, desserts, and sweets. Why not try to swap these to bulgar wheat, whole grain bread, wholegrain pasta, quinoa, and oats. This will help to sustain your energy and not leaving you to feel tired and bloated as one might ordinarily feel during Ramadan.

Get enough sleep

Sleep is crucial for good health, fat loss, and recovery from workouts along with cellular breakdown. Whilst sleep might be more challenging overnight, make sure you get into bed as early as you can prior to Suhoor along with getting in naps throughout the day. This will also help you maintain good energy during the day and will also help you make better decisions when it comes to nutrition and movement.

Remember, this month will be a challenge so go easy on yourself. Don't use the month to let loose but equally cut yourself some slack if things don't initially go exactly to plan. With a little bit of a time, this month will get easier. But for now, applaud yourself for reading this blog and subsequently preparing ahead. Preparation really does breed results. Ramadan Kareem!

Recipe: Cauliflower burgers

Sun, 11 Apr 2021 17:23:06 GMT

Ingredients:

1 head of cauliflower (broken into florets)

1 clove of garlic

3/4 cup wholemeal breadcrumbs

3/4 uncooked quinoa

3/4 cup of vegan cheese or protein cheese if non-vegan

3 egg replacers or 3 eggs if non-vegan

1 chopped onion

Spring onions

1/2 tsp turmeric

2 tsp cumin powder

1 tsp chilli powder

1 tsp Himalayan pink salt

Mixed herbs

Method:

1. Place the florets onto a baking tray and drizzle with extra virgin olive oil and bake in the oven at 200 degrees for 30 minutes.

2. Meanwhile, cook quinoa in water until boiled (be careful not to over cook).

3. Blend bread into breadcrumbs by toasting lightly and blitzing in a nutri-bullet.

4. Once cauliflower has baked, blend in a nutri-bullet in small quantities until it forms crumbs (be careful not to over blend this into mash.)

5. Add all of the ingredients into a bowl and stir through until well combined.

6. Take a palm full of mix and tightly pack this in your palm whilst forming into patties.

7. Place in the fridge or freezer for 2 hours.

8. Add this on a greased pan, on a low heat, and cook on both sides until cooked OR add this to an air fryer for 15 minutes.

Have this with oven baked garlic vegetables OR go full whack in a wholegrain burger filled with lettuce, tomatoes, onions, jalapeños and a teaspoon of sun-dried tomato pesto.

Recipe: Vegan 'egg' and cress sandwich

Sat, 03 Apr 2021 17:41:02 GMT

A good sandwich is easy, quick and a delicious meal to incorporate into your meal plan. Say goodbye to the carb police, because Nutritional Therapist Sonali and Personal Trainer Shaf says 'bread is brilliant.' Of course we would never recommend anything that isn't balanced so, goodbye cheese and butter white bread sandwiches and a big hello to a health and balanced one such as this delicious Vegan egg and cress sandwich.

Ingredients:

1/2 block silken tofu

90g vegan soft cheese or lightest philadelphia

1 tsp garlic powder

1 tsp onion powder

1 tsp turmeric powder

1 tbsp dijon mustard

Watercress

2 slices of wholegrain bread

Cucumber

Spring onions [green]

Spinach leaves

Chives

Method:

1. In a bowl, crumble 1/2 block of tofu until it resembles scrambled eggs.

2. Add all of the spices, herbs, mustard and soft cheese and stir this through.

3. Top your bread with layers of spinach followed by cucumber.

4. Top this with scrambled tofu mix followed by watercress and the green spring onions.

5. Top this with the remaining bread slice and serve!

Yet another 5 minute meal you can eat whilst also enjoying the calcium, protein, fibre and all the beautiful vitamins this sandwich provides - not to mention the delicious taste and energy it will give you!

The healthiest way to PICNIC

support@eazi-sites.com (Eazi Business) — Wed, 31 Mar 2021 15:00:13 GMT

We love a good picnic! It's a great way to be in touch with the great outdoors and have fun with our loved ones. Picnics are however, notoriously not nutritious. Picnics are used filled with refined-carbohydrates, oil and sugar however, can we 'picnic differently'? Making healthy decisions shouldn't be challenging or nerve-wracking so let's explore some tips on how you can get out, enjoy the easement of lockdown and not feel so anxious.

1. Plan ahead

Picnics are great because everyone brings a dish - or two! Consider making dishes that suit your health requirements and I'm sure your loved ones will like them too or have something new to try! If you're planning the dishes as a group, put forward your suggestions and be honest about your health requirements just as much someone else may discuss their dietary needs if for example they are vegetarian or diabetic. Understanding starts with communication, and your loved ones aren't psychic.

2. Own your journey

Communicating your requirements is a part of owning your journey; why wouldn't you want to own your journey? Your intentions and decisions to look after yourself isn't something to be embarrassed about. Instead, it should be something to shout about. If someone is comfortable with taking a cigarette and taking a smoke-break we urge you to be comfortable with communicating your health habits and eating whatever you would like to eat for your health.

3. Take your water bottle

Fizzy drinks and juices make common appearances at picnics. However, drinking water is an easy way to save yourself a lot of calories and sugar. Water is also both refreshing and energising whilst making us feel even more revitalised than any clever marketing on a juice bottle.

4. The hot drinks...

Hot drinks always make an appearance at picnics. Whether this is hot water brought from home or picnic-ing near a cafe, there is quite an easy solution. Whether you are bringing hot water from home or purchasing it from a cafe, take a herbal tea bag such as green or mint, with you. Simply pop this into a cup with hot water and you've easily and seamlessly gained a host of nutrients without the sugar and abundance of caffeine.

5. Get active

After eating, talking and sitting take some time to get up and indulge in some team sports. Catch, cricket, hot potato are just a few games you can play at a picnic which are both fun and a great way to get some exercise whilst also having fun with your loved ones. If team sports aren't possible, why not go for a walk around the park or garden you're in? Walking is another lovely form of movement that helps you stay active and spend time with your loved ones.

We would love to know how you stay on top of your health and wellness goals - whilst pic-nicking. And if you were worried before, we hope our blog has helped you see that healthy decisions don't have to be scary decisions - they can be easy, comfortable, and we promise you they will be totally worth it!

5 tips to help me and my family when the clocks go forward

Tue, 23 Mar 2021 17:17:54 GMT

The start of Spring is always wonderful; with warmer days, flowers galore and brighter mornings. However, Spring also means that the clocks go forward which means one hour of less sleep. Whilst this might not affect some, many who are sensitive to change or perhaps those who have children and babies might be very much affected. Here are 5 tips you can do this week to prepare you for 28th March:

1. Bring yours and your family's bed time earlier by 10 minutes every day

This will help you all gradually adjust so that by the end of the day you are naturally sleeping one hour earlier. This will mean that other elements of your routine must also shift earlier such as meal times.

2. Establish a nighttime routine

Rituals are incredibly important. Habitual rituals can help set the tone for what comes next. For example: if you read every night before going to sleep, your body will learn that sleep follows reading. This could mean that if you are reading at any point, your body expects sleep to follow. Establishing a set routine for yourself and your family can help you shift your bedtime earlier simply through the implementation of a consistent and regimental bedtime routine.

3. Keep your room dark one-hour before bed

Melatonin is the hormone that makes you feel sleepy. As the sky gets dark, our level of melatonin increases. By turning off the lights in the house, closing the curtains and turning off digital devices in advance, you can then increase your melatonin production which will help you sleep more efficiently and effectively.

4. Keep your room bright in the morning

Staying on the note of melatonin, focus on increasing the room's brightness in the morning. Open the blinds and turn on the lights to let in as much light into the room as possible which will signal to your body that it is time to wake up.

5. Tire yourself out!

Been putting off cleaning the cupboards? Haven't done a workout in a while? Have the kids been pestering you to play some sports with them? Why not try all three! Physical movement will increase how tired you feel so why not quit the procrastination and indulge in movement instead? Falling asleep will be a breeze!

Before you know it, you'll be in a great routine and find it easier to wake up and you'll also find yourself in great habits when it comes to food, mindfulness and movement too. Every day you'll be getting more done, you'll feel happier and more rested - sounds like a job well done.

Recipe: St Patrick's Day Ice Lollies

Tue, 16 Mar 2021 00:50:41 GMT

The weather is improving and that means one thing, HELLO ICE LOLLIES.

Try out our naturally-green ice lollies prepared and ready for St Patricks Day and the preparation only takes 5 minutes...

Ingredients:

1/2 tsp spirulina

Handful of spinach

Juice of 1 lemon

Water or Soda water

Optional mint leaves for an even more cool taste!

Method:

1. Add all of the ingredients into a blender until it's fully combined. Make sure the consistency is the consistency of juice.

2. Pour the mix into ice pop moulds for a minimum of 4 hours and serve!

Nutritious, low-cal, and full of hydration! Finally a lolly that we can get on board with!

Fitbit FOMO? Should I be tracking?

support@eazi-sites.com (Eazi Business) — Tue, 09 Mar 2021 18:07:33 GMT

Smart watches have been all the rage over the last few years but now more than ever, people are engaged with knowing more about their body and movement data. The wearables market provides a huge array of choices but we’ve found that whichever you decide is best for you - understanding metrics whilst being in tune with your body signals is the best combination. Let us explain why…

Smart watches are full of amazing insights into the things we take for granted - the things we just expect to work as they should. A healthy heart rate range, a great blood oxygen percentage or even a great blood pressure reading. Without the insights provided by these great bits of tech, we live life under the pretence of ‘no news is good news’.

Our smart watches also give us great milestones to work towards. Namely, the FitBit (now Google owned) global step movement. Joining like minded groups to engage in challenges, step goals and even running challenges. The incredible movement has sparked millions of users worldwide to participate in moving more. Our goal focussed brain loves a good target - and what better goal than the famous 10,000 step count! The dopamine release that takes place when you finally see the fireworks shoot up on your screen as you hit your goal is like no other! Clients have light heartedly shared with us the disappointment when they hit their 10k goal and receive their fireworks only to realise they are walking home from work and can’t celebrate without looking a little strange on the street! If hitting this goal motivates you and gives you a focus on your effort - we say it’s a winner. But, what if there is more to it. Are we in fact becoming reliant on technology and therefore blurring our innate communication between our mind and body?

We know that many smartwatch users claim they are unable to stay without their watch. The ‘naked’ feeling you experience when you realise you’ve left home for your daily walk and forgotten to wear your watch after a shower. Your wrist feels...well...lonely. The sinking feeling you get when you are mid-exercise and your watch dies. If it didn’t record - did you really do it?

Many watches work on a reward system. Sending you reward badges and notifications when you’ve completed a seemingly basic task like climbing a flight of stairs. That good old dopamine hit creeps its way back into your daily routine and you’re flooded with dopamine driven claps on your back. No one can deny it - it is motivating, feels good and drives us to want more. We almost get used to the claps, rewards and notifications. Looking towards our phone to confirm to us that we’ve done well today.

But, is there a downside? Should we all be tied to a smartwatch, or should it be tied to us?

Here are a few issues we’ve encountered through clients and that we want to share with you. But in true Body Plot fashion, we’ve also found a way around. We’re smartwatch advocates, when used with the right boundaries -

1. It can lead to Excessive Nausea or headache:

A lot of research work has shown that EMF radiation leads to similar results as in the case of radiation. If a person experiences a headache for most of their day, then a reason could be a smartwatch. Though the output of radiation may be minor, in addition to the rest of EMF exposure we have, this is yet another one to add to the list.

Solution : Have some time without it! It may feel weird at first, but our wrists (and definitely our endocrine system) will thank us for the break away from hormone altering radiation waves)

2. It Disrupts Sleep:

You are disrupted during your sleep by the anxiety of something tracking you. This side effect is also common to smartphone users.

Solution : Try to educate yourself further to understand how it tracks your sleep. By knowing how the mechanism works, you are far less likely to have resistance and anxiety around the usage of a device. Does it track your heart rate? Radio/Sonar waves? Once you know, you can feel more in control.

3. Impact of motivation on health and wellness without your watch:

Solution : Remember, your watch is merely a tool. The added benefit of tracking is just an indicator of how you are doing. But, try to walk, move and live healthier for the sake of your actual ‘Why’. Rather than just for the sake of seeing your step count go up - no matter how competitive you are!

4. Productivity hit:

A smartwatch rests on the wrist making it even easier for every notification to be a potential distraction.

Solution : Switch off your notifications or use the Do Not Disturb mode to manage your time. Simples.

If the pandemic has brought any happy silver living - it’s the willingness and desire to explore the outdoors even more. So many of our followers have shared with us the insane amount of steps, workouts and sleep tracking they’ve been engaging in over the last 12 months. The data breakdown of things we do on a daily basis can be an incredibly useful tool - with both an insight into our actions, an insight into our routine and furthermore - an eye opening opportunity to really question whether you are getting in enough movement or not.

So take this opportunity to do the same - with or without a FitBit - question your movement, routine and actions. And if you think having a smart watch will assist you with that - we say go for it!

Turn up the Turmeric - 10 fun facts you didn't know!

Tue, 02 Mar 2021 12:26:28 GMT

Turmeric is a product of Curcuma longa, a derivative of the ginger family. It was brought to the western world on a trend a few years ago, however, has been used by ancient and eastern civilisations for years as an anti-inflammatory and nutritional powerhouse.

Whilst you might be having this in a latte, in a curry or in your soup, we thought we'd share some interesting facts with you which might knock your socks off and turn up your turmeric intake!

1. India produces nearly all of the world’s turmeric crop and consumes 80% of it.

2. The beneficial effects of turmeric are traditionally achieved through dietary consumption, even at low levels, over long periods of time.

3. It protects against the damaging effects of free radicals. It has a high antioxidant content.

4. Curcumin is the main active ingredient inside turmeric (approximately 3% of turmeric) – it’s also fat-soluble (this mean it needs to be eaten with fat to aid absorption.)

5. Numerous animal studies have explored turmeric’s influence on cancer, and many have found that it can affect cancer formation, growth and development at a molecular level. Research has shown that it can reduce the spread of cancer and can contribute to the death of cancerous cells.

6. Turmeric contains more than 300 naturally occurring components including beta-carotene, ascorbic acid (vitamin C), calcium, flavonoids, fiber, iron, niacin, potassium, zinc and other nutrients.

7. Blood thinners can interact with large doses of turmeric, as can drugs that reduce blood clotting.

8. In Chinese medicine, turmeric is used to aid digestion and for abdominal discomfort.

9. In the Western world, turmeric was first embraced as a fabric dye. (Who would have thought it would be used as a t-shirt colour rather than the fantastic health benefits we seek from it now!?)

10. Whilst more research in this area needs to be done, due to its anti-inflammatory, antimicrobial, and antioxidant properties, turmeric may be an effective treatment for a variety of skin conditions, including acne, eczema (atopic dermatitis), photoaging, and psoriasis.

You can add turmeric into absolutely anything - smoothies, curries, stews, soups, and even an omelette! Just remember to add a sprinkle of black pepper which absorbs the curcumin, in turmeric, into the body.

Revenge Bedtime Procrastination : Yes, it’s real!

Tue, 23 Feb 2021 16:28:57 GMT

We’ve crossed the first hurdle by getting into bed at the time we promised ourselves. The odds look great - our alarm tells us we’ll manage a full 9 hours if we fall asleep in the next 27 minutes, we’ve completed our normal bedtime routine and the temperature in the room is perfect…

Fast forward to our alarm going off in the morning. Groggy, irritable, shattered and full of regret. Our watch has recorded a sleep time of 5hrs and we sit there wondering how we managed to have yet another night of bad sleep when we had the opportunity for such a good one?

Enter: Revenge Bedtime Procrastination

In the age of Covid, many of us have work schedules that resemble being on call 24hrs hours a day rather than just a normal 8 hour day. We are ‘on’ from the moment we wake up, tending to emails, responding to that message and ‘setting your day up’. We eat our breakfast whilst working, consume our lunch at the same location we work from and just about manage to break away for dinner whilst telling ourselves we’re doing it so our following day becomes easier.

Has this age of efficiency, productivity and work from home started to really take its toll? It seems that none other than our sleep is the bigger victim.

The revenge bedtime procrastination term has been used now more than ever and refers to the act of being so immensely productive and on the go for the purpose of our work or other endeavours through the day that in the night we feel that we owe it to ourselves to ‘chill’, have some downtime and not be so..well..productive. At the same time we know we should be prioritising our sleep and recovery but it’s the only time we don’t have to be answerable to our boss, clients and kids. So we revel in the quiet time and do whatever we can to do fulfil our desire to just relax.

The global Philips sleep survey (taken by 13,000 participants across 13 countries) shows only half of people worldwide are satisfied with their sleep, but are less likely than before to take action to improve it. Worry and stress continue to affect a good night’s sleep. Only 49% of people are satisfied with their sleep, with worry/stress reported as the most limiting factor to a good night’s sleep (33%). Interestingly, fewer people in 2020 took action to improve sleep compared to 2019, with nearly all listed strategies to improve sleep lower or consistent in 2020 when compared to 2019 results. It seems that being forced to stay in a lockdown has helped breed these unhealthy habits and therefore, has fed into our desire of wanting to snatch time back for ourselves.

Many carry this out subconsciously, not fully aware that they are purposely sacrificing X amount of sleep opportunity in exchange for some downtime.

procrastination

/prə(ʊ)ˌkrastɪˈneɪʃ(ə)n/

Learn to pronounce

noun

the action of delaying or postponing something.

If you didn’t know you did this until now, maybe reading this has sparked that realisation that you, in fact, do.

Still unsure? Do you do any of the following?

1. Set a bed time alarm and continue to miss your cut off time e.g supposed to sleep by 11 yet you’re always still awake a few hours later?

2. Get into bed and your mind is still wide awake, craving some downtime because you’ve been working or on the go until that last minute?

3. Knowingly sacrifice your sleep opportunity in exchange of recreational activities because ‘it’s the only time you have for yourself’

Being aware is generally the first and best step you can take. If you don’t know you are guilty of something, having self awareness will bring it to the spotlight and therefore - spark change.

Here are a few things you can do to better your chances of not engaging in Revenge Bedtime Procrastination and contributing to this negative behaviour loop -

1. Set clear work/life boundaries to manage your day. Off means off, on means on. Treat your downtime with the same systematic approach you treat your work time. When you’re working, the distraction of Netflix is very unlikely to be there as you’re giving your all to your work. In the same way, when you’re in downtime, work can wait.

2. Treat your sleep opportunity with the same value you treat your work - we can’t continue to pour from an empty cup and those work targets won’t matter in the slightest if you’ve suffered a health complication due to sacrificing your sleep repeatedly.

3. Commit to small changes. Winning back the extra 15 minutes daily will mean you’re always on a winning streak rather than committing to overhauling your life overnight and setting a huge target that you may then fail to meet. Guilt is often the biggest contributor to repeated actions so let’s take the guilt out of it.

Most importantly, remember, you are human and behaviour may not change overnight but the desire to change can. However, desire by itself may not be enough to spark change so we hope some of the above pointers can help!

Recipe: Healthy Khichi

Mon, 22 Feb 2021 19:34:24 GMT

Khichi is a popular snack and Gujarati street dish. It is ordinarily made using rice flour and therefore doesn't contain much fibre. Here's our take on Khichi with more fibre, nutrients and extra taste!

Ingredients:

200g rice flour

200g quinoa flour

100g oat flour

1200 ml water

3 tsp pink Himalayan salt

2 tsp cumin

1 tsp ajwain (carom seeds)

1 tsp kharo (alkaline salt or bicarbonate of soda)

2 tsp sesame seeds

1/8 tsp asafoetida

1 tsp minced green chillies

2 tbsp finely chopped fresh coriander

Method:

1. Add water to a non stick pan and bring to the boil. Add all the spices, salts, then simmer until the water is a

brown colour and aromatic.

2. Turn the heat off and move to comfortably stirring level.

3. Add in all of the flours with a wooden or hard spatula and stir in

quickly and beat vigorously to avoid lumps. If you need to add a little hot water to soften slightly, you can. The consistency should be a soft slightly sticky dough.

4. Allow to cool a little and then add the fresh chopped coriander.

5. Prepare water in a large stainless steel steamer or similar. When cool enough to handle - grease your hand with oil

and make small donut rings and place in steamer.

6. Steam for 12 minutes and allow to stand for 3-4 minutes to cool slightly but best eaten fresh and hot.

Tips:

- Make your donuts smaller. Due to the quinoa - they expand!

- Oat flour can make this dish heavier so you won't be able to eat as many khichis as usual.

Whilst this dish is usually eaten with oil, we recommend making it more balanced by having it on a side of mint sauce using 170g total 0% fat Greek yogurt, cumin, mint and Himalayan pink salt.

Habit formation after lockdown

Tue, 16 Feb 2021 12:56:30 GMT

Can I make this last?

Lockdown 1, 2 and... 3 have taught us all different things. But many have come to an understanding around health on their list of priorities. This continuous ‘trend’ is seemingly part of the new normal life we all are trying to lead. Daily walks, better home-cooked meals, working out without a gym and an overall new respect and understanding of our responsibilities to keep our health in peak form. Though, for some, it may have started before the pandemic, our country's national health crisis has certainly amplified the need to protect your health and in turn protect the NHS.

But, is this short lived? Are many merely living in a false facade to pass time as they are furloughed? Are many focussing on health now because there is very little else to focus on whilst we are unable to leave our homes? Is the home workout movement only existing because we are also working from home?

This doesn’t have to be the case.

Science tells us that habit formation is merely a triggered response to an action that takes place. In order to continue the positive habits many of us have picked up during this pandemic, we simply need to form our habits based on logical reasons that our brain can understand and apply with good reasoning. In a nutshell, we have to believe in the reason as to why we are doing something.

For example, when you now automatically wash your hands as soon as you get home. This triggered response is, for many but not all, a newly learnt triggered response to instructions from our government to help control the spread of the virus. But on the flip side, washing your hands after using the toilet is a triggered response taught to us from a young age to practice good hygiene. Both actions are taught to us for good reason, yet for many, the action of washing your hands to help control the virus is a newly acquired action based on good reason. So we apply it.

That is proof that we can form a new habit at any stage in our life, so long as the action is required is with good purpose and reason.

Take this and apply it to your daily, positive habits that you have picked up during lockdown and think about why you are doing these things? What is the core reason?

If the core reason is strong enough - for example - I am continuously working on my aerobic health so I can ensure I have healthy lungs and therefore reduce my risk of contracting an infection.

This is not limited to an action during lockdown. This is an action that has a wider purpose and therefore can easily form a habit based on a good reason.

By looking at your habit formation in this format, you’ll soon realise that regardless of what ‘normal’ looks like - you can carry forward the positive habits you have formed no longer question whether this is something you are only doing whilst we are in a lockdown.

Perspective is everything.

Breaded tofu bites

Fri, 12 Feb 2021 00:58:09 GMT

We like to think of tofu as the nerd of the class. Full of knowledge but highly underrated. No one really pays attention to her until they really need the benefits!

These went down a treat with the whole family. Perfectly crispy, so easy and so full of fibre and nutrition. We paired this up nicely with a large red onion salad and fresh roasted red pepper homous. Here's the recipe:

Ingredients:

400g drained tofu

4 slices of Hovis lower carb bread [or any high fibre bread]

4 tbsp sunflower and pumpkin seed mix

120g chickpea flour

120ml water

4 cloves garlic

Himalayan pink salt

Grounded pepper

1 tsp chilli powder

1/2 tsp turmeric

Method:

1. Lightly toast the bread slices. Once toasted, add the toasts and the seeds, to a blender they form fine bread crumbs.

2. Mix the chickpea flour and water to form a lump-less paste. Add chickpea flour as required to ensure the paste is not too thin. Add the spices and seasonings to your paste.

3. Slice the tofu into thin slices OR tear into small chunks.

4. Add the tofu to the chickpea paste and coat completely. This process will mimic an egg wash.

5. Remove the tofu without draining and add to the bowl of crumbs. Coat the tofu completely with the crumbs.

6. Gently add the tofu into an airfryer or preheated oven (200 degrees celcius for both) for 9 minutes. At this point, turn the tofu over and bake for another 9 minutes or until desired.

7. Add to a fresh salad or into a high fibre wrap or pitta!

7 clever ways to get yourself to work out

Mon, 08 Feb 2021 22:55:34 GMT

As much as we would love to believe so, we know not everyone loves to exercise. Or perhaps you do enjoy it on a general basis however, you're having an off day and just can't be bothered. You might be finding every excuse in the book not to exercise but deep down, you know you really should. But how do we connect intention with action during these hard times?

1. 10-minute rule.

When it comes to movement, something is better than nothing. When you're feeling like you can't be bothered, tell yourself to do it for 10 minutes or even 5 minutes. Tell yourself, if after 10 minutes you still don't want to do it, you can stop. Likeliness is, once you start, you won't want to stop.

2. Break it up!

Break up your workout into small chunks e.g. 10 minutes x 3 sets. This feels far more manageable than a 30-minute workout.

3. Find a photo.

A picture speaks a thousand words. Find a photo that means something to you. This could be what you want to achieve or a photo that demonstrate what you aspire to feel like. Perhaps a photo of where you don't want to be. Keep the photo in your workout zone and let it be your motivator.

4. Just move.

Chose a workout that wasn't on your schedule but just feels more fun! Perhaps a boxing workout, a dance class, a run, or even some cardio - whatever feels manageable and fun! Remember - at least you got moving!

5. Identify your workout space.

Changing your environment can be the key to getting in a workout. Move away from your workspace, your leisure space or your bedroom, to get a new environment. If you prefer, find a set workout space and have everything ready for you to train. It's difficult to procrastinate when everything is ready!

6. Step away from the news.

Surround yourself with positivity and let go of any negativity that can demotivate you. If you need to watch the news, watch it at the end of the day so that it doesn't impact your mental health and therefore, your workout.

7. Do activities beyond exercise

If you are really struggling, commit to hoovering, dusting, mopping, and spring cleaning. Household chores, grocery shopping and daily responsbilities involve movement. Get moving!

7. Remember your 'Why.'

Remember why you decided to set up a training schedule in the first place. This is far more meaningful than any bout of motivation. This could be obesity, it could be to keep up with your children, it could be to prevent disease or to cure a current condition. The pandemic has reminded everyone how important immunity and good health is. It's never been more important to eat well and move more. Whatever your why is, remember this when you're struggling with your workout. This is more meaningful and powerful than any reason not to workout.

Lockdown balanced balls

Mon, 08 Feb 2021 22:55:31 GMT

Ingredients:

1/2 cup raw almonds

1/2 cup walnuts

1 cup oats

3 tbsp organic cacao powder

5 pitted dates

1/2 tsp Himalayan pink salt

20g flax seeds

30g chia seeds

300g organic peanut butter

Method:

1. Add almonds, walnuts, flax seeds, chia seeds and oats to a food processor until fine crumbs. Don’t over process as it can become more like nut butter.

2. Add the dates, 2 tbsp water, the cacao powder, and the Himalayan pink salt and blend again.

3. Lastly add the peanut butter and mix together with your hands so that the mixture binds together.

4. Roll into balls and place onto a tray. Chill for a minimum of 1 hour.

5. Store in the fridge for one week or freezer for 3 months.

Great lockdown snack for you and the whole family!

What oil should I use?

Tue, 26 Jan 2021 20:56:22 GMT

Fats are incredibly important for your health. Fats are a source of Omega 3 and 6 making it incredibly important for joint health in addition to fats being vital for heart health and essential vitamin absorption. There are so many to choose from: walnut, peanut, sunflower, rapeseed, olive, coconut and so many more yet with roughly 120 calories and 14 grams of fat per tablespoon. So how do you choose a healthy oil for cooking?

Monounsaturated, polyunsaturated, and saturated are the different types of fats.The proportion of the different types of fats that make up these oils—is what matters, and can vary dramatically from oil to oil.

Both monounsaturated and polyunsaturated fats—which make up the majority of the fats in most nut, seed, and plant oils—have been linked to a lower risk of obesity, cardiovascular disease, and stroke. It is also a handy substitute for unhealthy saturated fats found in butter, margarine and coconut oil. LDL cholesterol found in unhealthy saturated fat has been linked to cardiovascular disease as the cholesterol builds up plaque in your arteries and can lead to a condition called atherosclerosis which can lead to a heart attack.

However, the type of cooking you are doing plays a large factor in what oil should be used.

Avocado Oil:

The oil derives from the flesh of the avocado instead of the seed.

Taste: It has a light, mild and buttery taste making it a good alternative to olive oil if you find olive oil too strong of a taste. Avocado oil is low in saturated fat and high in monounsaturated fat.

Use for cooking: this oil has a high smoke point and is great for high-heat cooking.

Examples: sauteing, searing - not frying.

Olive Oils:

Extra-virgin olive oil is made from pure, cold-pressed olives, whereas regular olive oil is a blend, including both cold-pressed and processed oils.

Extra virgin olive oil:

EVOO is made by grinding olives into a paste, then pressing them to extract the oil. There's no heat involved, hence the "cold-pressed" label you often encounter. In addition to monounsaturated fats, extra-virgin olive oil has antioxidants and polyphenols that fight cell damage. "It’s also the only vegetable oil that contains a compound called oleocanthal, a potent anti-inflammatory," says Guy Crosby, Ph.D., a certified food scientist and an adjunct professor of nutrition at Harvard.

Taste: It has a grassy and peppery flavour.

Use for cooking: Best for dressings, salads and cold cooking.

Olive oil:

Olive oil is a blend, including both cold-pressed and processed oils.

Taste : A good olive oil tastes of fresh flavors of raw nuts and vegetables, fresh grass or dry hay.

Use for cooking : Olive oil has a relatively lower smoke point compared to other oils, so it's best for low and medium-heat cooking such as low heat sauteing and baking.

Canola / Rapeseed Oil:

The oil derives from the seed of the canola plant

Taste : It has a neutral flavour similar to vegetable oil and is high in heart-healthy monounsaturated fats and omega-3s.

Use for cooking : It's good for medium- to high-heat cooking and is great for bringing out other flavours in the dish. However, it usually comes from GMO plants therefore do try and use organic oils instead.

Examples : sauteing, baking, marinating

Coconut Oil:

The oil derives from the flesh of coconuts.

Taste : It has a mild, sweet coconut flavor. It’s high in a type of saturated fat called lauric acid, which proponents claim makes it healthier than other foods high in saturated fat. But only 12 percent of the oil is lauric acid.

Use for cooking : Refined versions of coconut oil have very high smoke points, so they’re good for frying recipes or in Asian dishes, such as curries. It’s almost all heart-unhealthy saturated fat, though, so it’s best to use this type of oil in moderation.

Examples : curries, shallow frying

Ghee :

Also known as clarified butter is popularly used in India and other parts of Asia. With 65% of this being saturated, there's no evidence that it has any health benefits, and it is comprised of mainly saturated fat," says Lisa Sasson, R.D

Taste : Ghee has a nutty, rich, buttery flavor.

Use for cooking : With the highest smoke point (higher than rapeseed and coconut oil) a small amount can be used in curries,

Examples : curries, shallow frying, baking, sauteing

Conclusion : using oil is a personal decision that should be representative of what you wish to achieve. If you're wishing to lower cholesterol or if you are worried about heart health, you may want to switch with extra virgin olive oil. Or to achieve both of these in addition to lowering body fat you may want to ditch the oil altogether and use water or broth! Broth and water are the most common oil replacements for stovetop cooking as it's really the spices bring out the flavors of food. In baking, you can use unsweetened applesauce or banana to replace oil. To achieve 1 litre of olive oil, you require 5000 - 8000 olives. You can therefore still receive the nutrients by eating the whole olives, nuts, seeds etc.

Recipe: Chilli Tempeh

Tue, 26 Jan 2021 20:52:10 GMT

This delicious recipe is full of fibre, probiotics, prebiotics, vitamins and minerals along with also being fully vegan.

Ingredients:

Tempeh or Tofu chopped into cubes [size of choice]

1 Onion chopped into cubes

5 Cloves of garlic crushed

2 Tbsp low sugar and salt ketchup

1 Tsp light soy sauce

1 Tbsp thai sweet chilli sauce

2 Tbsp Sriracha

Pepper

Himalayan pink salt

1 tsp turmeric

1 Courgette chopped into cubes

1 Red bell pepper chopped into chunky squares

150g Mushrooms sliced

Method:

1. Take a non stick pan and add 1 tbsp of rapeseed oil or to reduce calories and fat, add 1-2 tbsp of water. Let this heat on a low gas. Meanwhile, add tempeh to an airfryer or oven for 15 minutes until desired texture.

2. Add onions and if using, chillies, and saute until browned.

3. Add garlic, courgettes and red bell peppers and continue to saute.

4. Once cooked, add mushrooms and continue to saute.

5. Once vegetables are cooked, add Himalayan pink salt, black pepper, turmeric, thai sweet chilli sauce, soy sauce, ketchup and sriracha. Stir until fully combined.

6. Add the tempeh or tofu and stir once again.

7. Add 1/2 glass of water, stir and place a glass lid on so this may simmer.

8. Keep stirring intermittently and feel free to add more water if this gets dry. Keep this on a low gas and keep simmering for 20 minutes to the tempeh and tofu infuses all the flavours.

9. Serve in romaine lettuce wraps or with bulgar wheat, quinoa or cauliflower rice.

How do I get back into walking?

Mon, 18 Jan 2021 15:23:00 GMT

A consistent walking routing is one of the easiest (and most effective) ways to get into better health from inside and outside. With proven effects in lowering cholesterol, reducing chances of cardiovascular disease, reducing body fat and helping our respiratory system - it's definitely a winner when it comes to your fitness regiment.

However, juggling work schedules, home schooling children and family commitments might be just a few reasons why you haven't taken as many steps as you would've liked. However, with a little bit of help, efficiency, and renewed purpose-building, it can be easy to get back into achieve your daily walk once again.

1. Assess why you stopped in the first place

We usually start by saying "I really should walk. From tomorrow I will do it" without understanding your hurdles and barriers that stopped you in the first place. Things don't happen with magic so it's important we understand these first so we can then create solutions to overcome these obstacles and walk with ease. If the reason is that it is cold, layer up (wear two trousers if need be), wear your winter warmers and off you go!

2. Set a goal

We all need a target for all things in life and walking is no different. Especially if you're walking after a break, you'll want to set yourself a meaningful goal to get you feeling inspired. This could be to hit certain amount of steps, to reach a distance, to breathe easier, to gain more energy or to eventually walk a marathon! Create a goal, write it down, and put it up somewhere as a reminder.

3. Build back slowly

If it's been a long while, start off with an achievable target. As time passes and you are consistent you can gradually increase your steps, intensity, pace and / or miles walked. This help you stay motivated and avoid an injury.

4. Rethink your routine

See where you can slot in your steps. Set an alarm every hour so you can get some steps in for 2 minutes every hour, away from your desk. You might chose to also get in a 30 min walk before work if you're a lark or a 30 min walk after work if you're an owl. You might also chose to do this at lunchtime or after dinner, when most of us are usually sedentary. Outdoor walks are preferable due to the fresh oxygen we receive from the trees and plants around us, remember we walk for more than just steps.

5. Make it fun!

Make walking fun by finding new routes, listening to a podcast, listening to music, or taking friends/family with you. You can play games whilst walking ranging from 'eye-spy' to 'find something that's yellow.' Make it an enjoyable experience with new things to look forward to so that you always associate walking with energy, enthusiasm and positivity.

Turmeric, berry and protein smoothie

Mon, 18 Jan 2021 15:17:52 GMT

High in omega-6 polyunsaturated fatty acids, anti-inflammatory properties, anti oxidants, iron, vitamin c, fibre, protein, vitamin a and zinc!

Ingredients:

1 scoop vanilla soy or pea protein powder

1/2 tsp turmeric

Pinch of black pepper (this absorbs turmeric!)

1 handful of frozen blackberries (you can also use fresh)

1 handful of frozen raspberries (you can also use fresh)

1/2 tbsp sunflower seeds

1/2 tbsp pumpkin seeds

200ml unsweetened soya milk or your choice of milk

Method:

1. Add all the ingredients into a blender without the seeds until well blended

2. Top with the seeds on top so there's something to crunch on!

3. Enjoy as a post-workout smoothie or a healthy breakfast.

Healthy Peach Cobbler

Tue, 12 Jan 2021 16:31:12 GMT

We made this delicious Peach cobbler and in true Body Plot fashion, healthier. This dessert is warm, delicious and is truly a hug in a bowl. Plus it's low in sugar and we guarantee no bloat nor that "yucky" feeling after.

This dish is also completely vegan too so you can enjoy it whether you’re omnivorous or baking for your plant based friends.

Ingredients:

2 cans of peaches / 6 fresh peaches

65g spelt flour (this made it super nutty too. We love the one from @waitroseandpartners )

55g plant based butter and extra for greasing the dish

25g coconut sugar

60ml unsweetened soya milk

1 tbsp flax meal

3 tbsp water

60 ml soya milk

3 tsp brown sugar

1 tsp corn flour

1 tsp baking powder

1 tsp optional cinnamon

1 tsp optional nutmeg

Method:

1. Spread a light layer of olive spread or plant based butter on your serving dish and preheat your oven to 180 degrees.

2. Add your flax meal and water and stir to create an egg replacement. Let this sit and solidify for 10 minutes.

3. Chop your peaches into slices if using fresh and line them in a circular fashion in the dish. Top with 1 tsp corn flour and 1 tsp brown sugar and set aside.

4. In a bowl, mix together your sieved flour, brown sugar, Himalayan pink salt and coconut sugar. Add your remaining spices if you are using them.

5. Add your plant based butter and use your hands to bring the mix together until it's a crumbly texture.

6. Add the milk and flax egg and use a wooden spatula to mix together. Refrain from over mixing.

7. Use a tablespoon to drop the mix, spoon by spoon, over the peaches in a scattered fashion.

8. Place this into the oven for 40 minutes and serve warm!

I'm addicted to food - where do I start?

Tue, 12 Jan 2021 16:20:27 GMT

Addiction describes an excessive behavior towards anything. In most cases we hear about substance abuse such as drugs and alcohol but we fail to realise that food addiction is very much prevalent. Whilst research in this area is still in the early stages, researchers have found that food addiction is less to do with food and more about the person. The habits we have are the true addiction.

Emotional eating

Food can often be our way to cope through our emotions. People often associate pleasure with foods that contain saturated fats, trans fats, sugar and salt. What most people don't realise is how this actually starts at a young age when sugar is given as a reward or as a treat or cake is given on birthdays and happy occasions. Studies have shows that the reward centres in our brain light up and release dopamine [our happy hormones] when pleasurable foods are consumed and this is down to how we have conditioned our bodies over time.

What are the warning signs of a food addiction?

1. Labelling food "good" and "bad"

2. Restricting eating

3. Dieting

4. Secret eating

5. Rewarding or treating yourself with food

6. Feeling out of control with food

7. Feeling unsatisfied after a meal

8. Weight fluctuations and lack of weight management

9. Body dysmorphia

10. Feeling guilty, upset or disgusted after eating

11. Feeling stressed about food

12. Feeling stressed which gets relieved by eating

13. Thinking about food all the time

How do we overcome this addiction?

1. Ask yourself if there is something happening at the moment that is triggering your food addiction.

Is there something happening at the moment in your life that could be triggering the emotional eating? A good way to identify this is to pinpoint when the eating happens. Does it happen when someone is not in the house? Does it happen after an argument? Does it happen after a hard meeting at work? Once you identify this, ask yourself how you can tackle the problem head-on. Rather than producing symptoms, try and action the problem directly.

2. Try and set physical boundaries with your trigger foods

So that you can build a healthy relationship with the food at hand, try removing it from the house completely or if you feel okay to then simply out of sight. If you feel okay to keep it in the house, keep them on a higher shelf, at the back of a cupboard, in the garage or somewhere else that's hard to access.

3. Follow a structured meal plan

A person suffering from an unhealthy relationship with food can really develop a great relationship with food through having a structure meal plan that is healthy, balanced and makes you feel energised and satisfied. When you don't feel deprived you won't be tempted to go out of control. Eating well can help your gut feel great and in turn, can help you feel happy to go without your trigger foods. This can also help the person set safe and healthy boundaries with food.

4. Surround yourself with cheerleaders

Your cheerleaders might be people or practises - things and people that make you happy. Surrounding yourself with positivity will help the person struggling realise that there's more to happiness than food. Finding happiness because of your friends who uplift you, finding happiness in your yoga practise, finding happiness in going for a walk in nature, finding happiness in a Zoom quiz and whatever else makes you feel happy inside. Soon, whether you're with those trigger foods or without, you'll find happiness.

5. Build new associations

When a loved one passes an exam, gets married, passes a driving test or whatever else, find another way to celebrate. How about games night? Or movie night? How about making a creative cake using fruit - Sonali has a great one on her instagram. Find ways to celebrate without using food.

When there's a will there's a way, and when it comes to addiction, there is always a way through. But if you are struggling, please don't hesitate to seek professional advice. Overcoming food addiction is a process that doesn't happen overnight and often requires the involvement of a registered dietician, nutritionist, psychologist or nutritional therapist.

If you are someone who cares about addiction or knows someone who we could help, share this article with them and together let's overcome food addiction.

5 ways to get back into a routine after time off

Tue, 05 Jan 2021 15:37:44 GMT

We find ourselves busy all the time all the way until that glorious time off. But once it's time to get back, everything has flown out the window. 'How on earth did I do it before?' Don't let the time off bring you down. Here's some brilliant ways to get you back into routine.

RE-ESTABLISH YOUR MORNING ROUTINE

Making a morning routine is one of the best ways to get you feeling productive, energised, and focused. Rip off the bandaid and start your Monday the right way. If you didn't have a routine in 2020, why not make one for 2021? Start by setting that alarm. Create a 15-minute slot in the morning to stretch, have some hot water with lemon, gratitude journal, and write down your thoughts. Next in line, go and move your body. Whether this is a walk, a jog, some yoga or a weight-lifting session - get your body moving when it's designed to. This also means you don't need to put it off later when you're tired and feeling less energetic. Don't look at your phone until your morning tasks are ticked off.

TAKE A DESIGNATED SLOT TO DO EMAILS

Oh, those dreaded emails...

Create a slot every day to attack all those emails that have landed in your inbox overnight. It can otherwise be overwhelming to have to address them all at once in addition to the stress of work coming to mind even before you have opened your eyes completely.

It can be tempting but with all good things, resist temptation, strengthen that willpower and you'll feel the benefit.

SET A SLEEP SCHEDULE

In a time where normalcy and routine have been replaced with sheer survival mode, we should be more focused than ever to get enough sleep. To make great strides, you need to gather the energy to do so. Go go go starts with sleep so make sure you get a solid 8 hours every night to give you the energy you need. Studies have found that poor sleep compromises memory, alertness, decision making and problem-solving – all of which play an integral role in achieving optimal productivity.

MAKE A MEAL PLAN

Create a meal plan. A healthy diet brings enhanced productivity, more sound mental health, more energy, and better physical health. Often food becomes the last of our priorities when we head back to work and before you know it, our good intentions for January falls down the drain. Set yourself up for success with a robust meal plan that will fuel you and help you feel better inside to out.

BE KIND TO YOURSELF

Don't expect everything to happen all at once. Be kind to yourself, take adequate rest breaks and rest and recuperate. After all, even your phone and laptop work better after turning it off and leaving it on charge. In your breaks, be sure to station yourself away from work, go for a walk or do some meditation. Remember your work is not your life but a part of life.

Delicious, vegan homemade burgers

Mon, 04 Jan 2021 17:53:51 GMT

These burgers went down a treat. And whilst being affordable, is full of well balanced nutrition, fibre, omega 3 and pre biotics ideal for gut health.

Ingredients:

Diced large red bell pepper

1/2 bulb of garlic grated

1/2 red onion diced

1 can black beans

1/2 cup raw almonds

1/4 cup pumpkin seeds

2 tbsp flax seeds

1/2 cup rolled oats

1 tsp himalayan pink salt

1.25 tsp cumin

1 tsp chilli powder

1/2 tsp smoked paprika

Method:

1. In a food processor, add onions and pepper. Empty this into a bowl.

2. Add oats, garlic, pumpkin seeds, flax seeds, almonds and all of your spices and herbs. Empty into a bowl.

3. Lastly, add the black beans with water and blend until smooth. You can leave some bits if you like texture.

4. Add the onion mix and the oat mix to the black beans and give this one more whiz.

5. Once combined, use a tablespoon and make a patty in your palms.

6. Place this onto a baking sheet and add this into the oven for 20 minutes at 180 degrees. Flip this for another 20 minutes.

7. Eat this in wholegrain bread, lettuce leaves, portobello mushrooms and can even be frozen to use another day.

How to avoid the holiday weight-gain

Fri, 18 Dec 2020 21:54:39 GMT

Every year we start December with the best intention: to not undo our hard work, to not binge and overeat, and to move. Or perhaps you went the other way: "I don't care what I do over the holidays, Christmas calories don't count." Whatever your intention, we are filled with the deepest dread when we finally put on those jeans at the end of December and realise they're just a bit more snug than they were a few weeks ago. And so the 1st of January cycle repeats itself until motivation is lost.

How do we avoid this cycle? What if we said to you that you can avoid the holiday gain through our simple step strategy?

1. Make a workout plan over the festive period.

This could be the same routine you're doing at the moment or why not mix things up? To create more excitement to exercise, why not try something completely new? Make a plan ahead of time, stick it on your wall and, tick it off on a daily basis.

2. Do workouts that you can get the family involved in.

Ask family members what they would like to do. Health is so important and people are more focused on this than ever before due to the pandemic and the will to strengthen our immune system. Ask your family members to get involved or do a workout they enjoy doing. Even if you don't enjoy doing a certain workout, you'll love it, if it means you get to spend more time with your loved ones. You can try out virtual classes, Nintendo Wii and YouTube to do as a family.

3. Get in a walk daily.

Make your walk non-negotiable. Take your loved ones and try new routes every day to make it interesting. Use this time to sing Christmas carols, share stories, tell jokes, and whatever else you feel will excite you all, over this time. Doing a walk after dinners can help you digest better and can prevent you from over eating or having extras after dinner.

4. Keep your portions in check.

Holidays often lead to over-eating. Watch your portions and try your best to stick with:

1 fist of carbohydrates

1 palm of protein

1 thumb of fat

Take one serving and eat slowly and mindfully. Ask yourself, am I still hungry or am I being greedy? If you are unsure, stand up and wonder around to the kitchen/lounge and return. If you are still hungry, take some more. No one likes the feeling of feeling full and in pain - don't let this be you.

5. Drink water

If you are consuming a little more oil, sugar and salt, your water consumption should be more important than any other day. Therefore, ensure you're drinking water throughout the day. Hunger is also often confused with thirst. When our belly rumbles, often it's a sign that we need water. You can also jazz up your water by drinking soda water and adding in some Christmas flavours like ginger, cinnamon, or you can also add fruits and vegetables like cucumber, mint, orange, lime, lemon and basil.

6. Limit alcohol and fizzy drinks

Both are fluids which lack nutritional value and are what we call "empty calories." They don't provide any value to your health and can often be the reason we feel sleepy afterwards. Alcohol also lowers your inhibitions and can encourage you to eat more, wherein your conscious state you wouldn't potentially make that decision. Opt for fresh water or soda water above and perhaps make yourself a healthy and balanced smoothie in the morning to line your stomach with wholesome fruits, vegetables, nuts, seeds and protein.

7. Prioritise sleep

Research shows that when you’re sleep-deprived, the hormones that signal when we’re full and hungry are negatively affected. This means if you haven't slept enough you're going to feel more hungry and therefore eat more as a consequence. Get a good night's rest on Christmas eve so that you can eat in moderation throughout the day.

8. Plan your festive period meals in advance

We all know that preparation and organisation breed results. Ahead of a project at work, you plan and prepare to ensure it is clear, smooth and hitch-free - apply this to the festive period. Plan your meals so that you can ensure there is a good balance every day and you're eating towards your health goals without taking steps back. Make room on certain days for that extra bit of something that you really love, rather than it being the majority of your whole meal or day of meals. We went through festive food planning two weeks in advance of Christmas - why don't you try this too? It also means you'll buy just what you need - and it's cheaper too!

And just like that ladies and gents, you're on the path to festive success. Forget the guilt, the torture and the pressure of 1st Jan and just focus on being consistent and balanced. Apply these techniques and let us know how you get on. And in the meantime, we wish you all a very Merry Christmas and a healthy and Happy New Year!

Ginger spiced Christmas loaf

Fri, 18 Dec 2020 21:46:21 GMT

CHRISTMAS IS COMING! And it wouldn’t be Christmas without a Christmassy spiced loaf ��

Ingredients:

2 cups of wholemeal spelt flour
1 tsp baking powder

Himalayan pink salt

1 Tsp cinnamon

1/2 tsp nutmeg

1 tbsp ginger

1 cup apple sauce

2 tbsp honey / agave

2 eggs or flax eggs if you don’t eat eggs

1 cup of black molasses

4 tbsp fruity oil (I used extra virgin olive oil)

Soya milk / plant based milk to thin out the consistency

Walnuts or choice of nuts

Method:

1. Whisk together dry ingredients

2. Whisk eggs

3. Add other wet ingredients and mix

4. Add wet ingredients to dry and stir through

5. Add plant based milk if the consistency is thick

6. Pour into a loaf tin and sprinkle with your choice of nuts

7. Add to a preheated oven at 175 for 45 minutes

8. We topped ours with 2 tbsp of an icing sugar paste, glazed cherries and mint! You could also do chocolate for a lovely ginger and chocolate glaze.

Healthy hot chocolate

Tue, 15 Dec 2020 17:41:23 GMT

'Tis the season for hot chocolate falalalala lala lala!

The regular hot chocolate tends to be full of sugar! Sugar from the cream, the chocolate and let's not even mention the extra sugar so many of us add in! But what if I told you, you can have a hot chocolate that's actually HEALTHY?

Ingredients:

1 tbsp organic cacao powder

1/2 scoop vanilla protein powder (optional). We use soy protein isolate, other protein powders might impact taste.

300ml unsweetened soya milk (plant milk of choice)

Optional ingredients: orange zest, frozen cherries for a black forest style hot chocolate, cinnamon, nutmeg

Method:

1. In a blender, add all of your ingredients including the protein powder until fully immersed and blended.

2. Pour into a pan and place this on low heat. Keep stirring and/or whisking for 2 minutes or until it bubbles and warms.

3. If you have an electric frother, froth this in the pan.

4. Pour into a lovely mug and enjoy!

5 Reasons to throw your scales in the bin

Tue, 15 Dec 2020 17:30:12 GMT

Christmas is coming! And with all big events in our lives, the pressure is on to fit into the perfect outfit, be that number on the scale and look a certain way. Let's turn down the temperature in the pressure cooker and start focusing on the right way of cooking!

Self-weighing can be hugely unhelpful - especially for those who do struggle with emotional eating, have an eating disorder or haven't quite developed a healthy relationship with their bodies yet. So here are 5 reasons why you should throw the scale out the window, preferably in the bin, and not allow it to be a method of progress tracking.

1. Weight does not equal fat. Most of us who are weighing ourselves are doing so to drop body fat, but then why do we use the scale? It's like using a ruler to measure the tastiness of a cake? Okay, not exactly, but you get the gist. The number on the scale doesn't weigh fat, it weighs your total body weight. This includes fat but is not limited to fat. Actually, your body weight comprises the weight of your organs, bones, muscle, and everything single thing inside your body - including food, water, and your poo! Weight is also hugely impacted by your salt intake, your hormones, your stress levels, sleep quality, and water quantity plus so much more. What does measure fat then? Measurements, progress photos, and clothes sizes - these are far more accurate than that wretched machine.

2. Weight doesn't tell us anything about our health. You could be very much in your 'BMI' but yet be hugely unhealthy! Or you could be over your BMI and be very much healthy. Yet if we become obsessed with the scales, we often miss the very point of nutrition, lifestyle and exercise - health, not weight.

3. Weight can alter your mood. Have you ever stepped on the scale, knowing you've been so "good' this week and then nothing shifts - oh the rage! And suddenly it sends us in a spiral of deep depression which often leads to emotional eating, mood changes and a challenging rest of your day. That weight could've gone up due to menstruation or a late meal and actually, your fat could've gone down but as you've now let your day's mood be impacted by the scale, you've eaten more calories and sugar than you otherwise would have.

4. Weight tracking can lead to obsession. Suddenly every morsel we put in our mouths and every workout ends up being a quest to lose weight on the scale. Our obsession means that all of a sudden we end up losing the real purpose of why we eat certain things and move in certain ways. We stop exercising because we enjoy the endorphins, enjoy lifting weights, enjoy classes, or enjoy reaching our personal best on the pull-up bar. Instead, the exercise ends up being a means to an end, a way just to change the number. What a waste of an opportunity - what a waste of life! Everything we say, eat, drink, and do is an incredible experience which we miss out on due to having unrealistic expectations and a scale-orientated approach. Shift your mind off the scale and do things you love. You'll feel the difference both in your physical body and within your mental health.

5. You are not an athlete. Certain professions require weight and body fat percentages to be taken in order to qualify them in their sport. Think boxing and F1. If you are like us - two ordinary people (but pretty awesome all the same) we don't need to know how much we weigh nor our body fat percentage to operate or live. We desperately try to reach a number because we heard about this thing called the BMI or our friend who looks like us is 'x weight' and once we reach it, we obsess to stay there. Ask yourself, will my life change if I am 2 kgs heavier or lighter? Chances are, it won't. You'll feel the same. Except, by removing the need to know your weight, you'll feel free, happy, and lighter - in both the physical and mental sense!

You are more than a number. You have an amazing personality and so much to give to the world. Every day is a blessing and an opportunity to live your best life. Don't get bogged down by the scale! You are worth more than this. So today we urge you to ditch your scales. And if you have kids? Ditch if faster. Don't let them develop the poor relationships with food that so many of us adults encounter. Appreciate the beauty that is your body. Eat for good health, move because your body can and inspire your loved ones to do the same. And just like that, watch your mind, body and soul go from content, to now happy, wild and free.

What the heck is 'moderation' and 'portion control'?!

Mon, 07 Dec 2020 17:34:12 GMT

People say "portion control" all the time but what does this actually mean? How much is the "right amount"? How do we eat what's "right" for our bodies and do this consistently?

The Cambridge Dictionary defines moderation as: the quality of doing something within reasonable limits. For us here at Body Plot, it's listening to your body, eating until you're content, feeling satisfied and eating without guilt. However, we have spent so long getting pulled into extremes such as bottomless brunches and the 5:2 diet that we've lost sight of what moderation really means.

We've developed 5 easy strategies so you can start listening to your body and eat truly in moderation.

CHANGE YOUR VOCABULARY

At Body Plot, we don't use the words 'cheat', 'treat', 'bad' or 'good.' These foods create strong emotional behaviours such as happiness, rewards, guilt and more. Let's remove the guilt and reward by changing the words we use. Some foods are more nutritionally-dense such as whole grains (quinoa, bulgar wheat, millet), fruit, vegetables, nuts etc, and other's less nutritionally dense such as; refined flours, chocolates, pizzas, chips, white bread etc. Both of these should be incorporated into your daily diet, in a balanced fashion, to remain physically and mentally sound.

Instead, ask yourself how do these foods make you feel? For example, complex carbohydrates such as wholemeal seeded bread make us feel full, satisfied and energised. Refined carbohydrates such as cakes and biscuits tend to make us feel less full, less satisfied, tired, and bloated. Eat more nutritionally-dense foods not because it's "better" or "good" but because they make you feel the above.

BE A KID

Children are so intuitive. They will tell you when they're full and tell you when they are hungry. It's parents who encourage them to eat more than they need to eat out of fear of malnutrition. Sooner or later, they start getting swayed by other triggers such as social media, friends, media and so much more. Let's start asking ourselves - "am I hungry?", "how am I feeling today?", "am I hungry or am I bored?"

When it comes to less nutritionally-dense foods, let's start eating like a kid. Child portions of ice cream, mini chocolate, or a smaller plate are all great ways that you can focus on moderation.

We always talk about the 80-20 rule, this means if you're eating 1500 calories a day, try and aim for 80% nutritionally dense foods (1200 calories) and 20% less nutritionally dense foods (300 calories). 300 calories is roughly 2 packets of Walkers baked crisps.

EAT SLOWLY

It takes 20 minutes for your stomach to tell your brain that you're full. Because of our busy days, running on a hamster wheel, we end up wolfing through our food as quickly as we got through the day and drove home. Take 5 deep breaths before eating your food and then slowly get through your meal. Take in your meal through your 5 senses and take your time to digest it and listen to your body. And when you're full, put your cutlery down and get up from the table.

LEVEL UP YOUR MEALS

Focus on making your favourite meals more nutritionally dense. This will help you slow your digestion, limit your sugar and consume less saturated fat. Some examples are:

Eating greek yogurt with veggies instead of natural yogurt with chocolate

Baked crisps instead of fried crisps

Broccoli crust pizza instead of wheat-based pizza

Dark chocolate instead of a chocolate bar

Seeded high fibre bread instead of white bread

Muffins made from oats rather than refined flour [we have an incredible recipe for blueberry muffins on our blog]

CHANGE YOUR LAYOUT

Get your meals organised the night before and place things on the worktop, near the door, for easy access. Place your nutritionally dense snacks, drinks and foods close to the kitchen door and place your less nutritionally dense drinks and foods, at the back of the cupboard, on the top shelf or in a hard-to-access place. If you really want it, you'll take it. By giving yourself more time to reach it, you'll have more time to decide whether you truly want it, need it or not.

If we gave you the choice of whether you want to feel energised, productive and healthy or lethargic, bloated and unhappy, we'd always choose the former. So try and apply these easy strategies and start listening to your body so you can truly feel the positivity that moderation brings.

High-fibre Blueberry muffins

Mon, 07 Dec 2020 17:28:00 GMT

Blueberry muffins - high in complex carbohydrates, anti oxidants, and fibre! This is such a perfect recipe over Christmas!

Ingredients:

250ml unsweetened soya milk

80g oats

150g coconut flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon ground cinnamon (remove if you don't like cinnamon)

1/2 teaspoon Himalayan pink salt

115g olive spread or butter

120ml agave / honey or date paste (I've not used date paste personally)

1 large egg, at room temperature or 1 flax egg

1 teaspoon pure vanilla extract

1 cup blueberries

Method:

1. Soak the oats in the milk for 15-20 minutes [no longer.] This makes the oats creamy!

2. Whisk the coconut flour, baking powder, baking soda, cinnamon, and salt together in a large bowl until combined.

3. Whisk the melted butter, agave/honey, egg/flax egg, and vanilla extract together in a medium bowl until combined.

4. Add the wet ingredients into the dry ingredients and mix.

5. Add the soaked oats and blueberries and fold the mixture.

6. Place into reusable muffin cups and place into a preheated (175 degrees) oven for 18 minutes or until toothpick comes out clean

I never used to like blueberry muffins but now, the natural taste of sweetness is the best sweet ever! Alongside a nice hot cup of green tea ��

5 tips to help you stay on track, post-lockdown

Mon, 30 Nov 2020 00:04:43 GMT

Life before lockdown feels like a blur. The new routine definitely is Zoom meetings, home workouts, and cooking new recipes at home. We've not entered a restaurant in over a month or seen our friends and family for what feels like a decade. So it's natural that you might be feeling the urge to go all out, to restaurants, drink all the wine on the planet, and eat at all of your favourite restaurants once again. Now whilst we are all for rebooting the economy and supporting our local businesses, there are definitely ways we can do this without harming our bodies and undoing all of our hard work.

KEEP MOVING

Whether that's at the gym or at home, keep moving. Don't lose track on that daily walk and if it helps, set an accountability checklist for the rest of the month. Create a gym or a home workout timetable so you know exactly what you are doing. The best route to success is to make a plan - so plan ahead to avoid failure. Another great tip is, if you are feeling to go out why not try walk there? You'll have the chance to get your steps in, perhaps start your conversation with your friend straight away and get warm once you reach!

MAKE A SMART CHOICE

At Body Plot we always encourage social eating - why not? It's a part of life! But why not look at the menu ahead of time before you arrive? Most restaurants will have limited menus to start with so why not check the menu before you go! Pick the healthiest choice and ring ahead if you're unsure or you need something customised. This way you can have fun, enjoy your trip, invest in the economy, and still stay on the right track. If you're really fancying that starter you've not had in a while - why not get it to share? Or have your meal first and then have that on the side - you'll be sure to eat less of it!

BE FOCUSED

Set yourself a goal to achieve. Goal setting is paramount to success. Whether that's setting a goal at work or setting a personal goal - we can all agree that it is definitely what helps you stay on track whilst also being a great tool to ensure you hit your milestones. Be resilient and focused on achieving your goals. Staying focused on these goals will help you make smarter decisions with your nutrition, fitness, and everything in between.

CHOOSE YOUR PRIORITIES

If you are working and you get a call from your child's teacher to say she or he was unwell what would you do? Most of us would say that we would get up in a heartbeat, pick them up and tend to their ailment without a thought. If your child's health means that much to you, why does your health not mean as much?

CREATE AND WRITE DOWN YOUR 'WHY'

We discussed the importance of identifying one's 'why' in our live with Bhavna this Sunday. If you didn't catch this, you can find this incredible live on the Body Plot Facebook Page and on Sonali's IGTV. Your 'why' is the ultimate reason you're doing something. It's not a birthday, a holiday, or something else that doesn't last, but instead your ultimate reason for trying to be the healthiest you. For Bhavna, it was to be in the best health possible so that she isn't reliant on her children when she gets older. She wants to be self-sufficient and to not be a burden. This 'why' means more than a meal out, a wedding, a party or a bottle of wine. By writing this down you will instantly become more conscious about it. By sharing your why with someone, you'll be reminded and it'll help you stay accountable. Think about your why today and let this remain in the fore front of your mind. Let this why engulf every fibre of your body; after all, nothing tastes as good as achieving your why and how it makes you feel.

Delicious south-asian kachumbar salad

Mon, 30 Nov 2020 00:02:26 GMT

This salad is tasty, delicious, fulfilling and so flavoursome! You can also make it in under 5 minutes making it the perfect side to your curry night this week.

Ingredients:

2 Medium tomatoes

1/2 Cucumber

1 Red onion

1/2 Lime

Bunch of coriander

1 Tsp cumin powder

Himalayan pink salt (to taste)

Method:

1. Dice all of your vegetables finely, and add to a bowl.

2. Squeeze over 1/2 a lime and add your cumin powder and Himalayan pink salt and stir through. The lime adds a small zing whilst the cumin adds a flavoursome restaurant feel.

3. Add finely chopped fresh coriander and save some to garnish on top.

This salad will never allow you to miss an Indian restaurant again. It's so delicious and is perfect mixed into a curry, on the side or can even be a great part of a sandwich or used as a salsa on tacos!

5 tips to connect virtually, this lockdown, through movement.

Tue, 24 Nov 2020 18:31:39 GMT

In these unprecedented circumstances, we need to connect with people differently. Long gone are the days of going to the cinema with your friend, going for group bowling or catching up at a friend's house. This time definitely shall pass, but it's up to us to stay connected differently. Video calling has been our best friend, but how do we connect with our loved ones virtually, without just sitting on the sofa or in bed? After all, we need to get moving! Mental health and movement are suffering, so we've put our heads together and created some creative ways for you to connect with your loved ones and move all the same!

1. Do a virtual fitness class?

At Body Plot we do classes ranging from yoga, meditation, strength, Bollywood and HIIT - all of which have kept our clients sane during lockdown! Doing this with a loved one virtually can be exhilarating, fun, and a way to bond over a common achievement!

2. Virtual-video walking

Arrange a time between yourself and your loved ones to go for a walk in your own areas. Connect on a group video call as you leave the door and use that time to share stories, play a game like 'I spy', sing songs, tell jokes, and share an upbeat conversation that will help each other stay motivated and make walking and movement fun! A regular group walking experience will soon become the highlight of the day! It's also a lovely way to check up on each other and make sure you each get that positive boost!

3. Post-walk chat

Sitting on the sofa isn't all bad - and doing it after a long walk can be just what you need to get your walk done. Whilst post-walk coffee catch-ups aren't possible, this really is the next best thing. Not only will you feel positive after the walk, but you'll be able to place all of that positivity into your conversation - you might even make their day!

4. Make a walking WhatsApp group

If diaries don't align, why not set up a Whatsapp group? Setting up a group of this kind can be a great way of sharing motivation and encouragement along with keeping yourself accountable - particularly as the days get colder and darker. Our Body Plotters have both a Facebook and WhatsApp group and often say how motivated they feel when they wake up and see that someone else has done their workout or walk - it's a great boost for them and you too!

5. Create a walking / movement competition

There are lots of apps that can now detect your steps along with the rise in the use of fitness trackers such as Fit-bits which can also track your steps and generate a group too. We all like a healthy bit of competition so why not rotate the responsibility and generate one for your group. You can also have prizes to create even more buzz and excitement.

There are so many options to get moving in a fun way whilst connecting with your loved ones. After all, the best gift of all is health, so let's stay connected this lockdown in the most fun and energetic way!

Day after a binge - What do I do?

Tue, 17 Nov 2020 19:24:44 GMT

We have also experienced a day where we start the day with our best intentions and suddenly, nutrition has gone out of the window, enter: binge meal/day. After this most of us are tempted to go crazy with our workouts, starve our bodies, and then cry ourselves through the guilt. But we are here to remind you that times like this are perfectly natural. So ditch the guilt and let us help you through exactly how to deal with "the morning after."

Forgive yourself

It's okay to indulge from time to time. You're only human and no one expects nutritional perfection every single day. It's important you remember to not be over-indulging on a regular basis, and if so you might need to change the type of plan you're on which is more sustainable and helps you stay on track. However, moving past the guilt is the first step to moving forward positively. One indulgent meal doesn't make you put on weight, one nutritious meal doesn't make you lose weight. It's the consistency that breeds results.

Hydrate

Drinking lots of water can help you stay hydrated after a day of poor nutrition, excess salt, and perhaps a day of lacking in water consumption. If you're suffering from some bloating, water is crucial and can really help aid digestion as well. Form a rule to drink a glass of water before every meal and as you start the day. This will help you reach your 2 litre goal.

Get some sleep

Getting a good quality 7-9 hours sleep is where the magic happens. Healing and cell regeneration happen through these hours as well as a digestive reset. Studies also show that those who sleep good quality 7-9 hours also have fewer cravings and aren't ravenously hungry as those who sleep fewer hours. You'll therefore make better nutritional decisions and your digestive tract may feel better.

Nutrition

Whilst it's tempting, don't starve yourself. Simply return to your regular balanced way of eating. It's like revising for an exam. If you miss a day, you can't resort to not revising or over-cramming - neither work! Your body has gone through a lot of pressure on your digestive system by indulging so by starving yourself, you're only placing more pressure and strain - not to mention, jeopardising your relationship with food and your body. Simply pick up when you left off, fuel yourself with lots of fruit and vegetables and be positive about your next nutritional steps.

Avoid hard-to-digest-foods

In case of digestive stress, avoid foods that are hard to digest so you may place less pressure on your digestive tract. Foods that might do this include; dairy, refined sugars, saturated fats like red meat, and trans fats like pizza, spring rolls, samosas etc. You'll also want to avoid drinks that can add to the stress such as carbonated drinks, alcohol, coffee and fruit juices.

Move

There's a reason we say move, not exercise. If you feel like working out, that's great. If it's that day you'd usually take as a rest day, don't force yourself to workout. You can't "burn off that chocolate bar" and this connection of guilt should not be a part of your decision making. But do ensure you are moving for the simple purpose of moving every day, regardless of the day it is. Movement can also help direct oxygen to your digestive tract so you feel less bloated, heavy and "blah".

Avoid the scale

Often the scale will go up after a day of indulgences. To reiterate, you didn't gain fat overnight but yet this can reflect extra sodium, sugar, oil that you have consumed coupled with gas and extra water weight. To avoid any anxiety and disappointment that the scales could cause, coupled with the subsequent worrisome decisions that can come from this such as starving yourself, avoid the scales completely. If you feel like weighing yourself, do this a few days later.

Change your mindset and see the bigger picture

Remember your life isn't and shouldn't be centered around how much you weigh nor your fat loss journey. Life is about experiences, new chapters, trying new things and being the best version of you that you can be. What you eat is simply a part of it.

For the sake of your health however, focus on consistency, making positive nutritional choices 80% of the time and leave room for balance. If you eat a little of your favourite things daily, you won't feel the need to indulge. Sonali enjoys a kit kat every day and Shaf loves his crackers with homous! This means that they feel good physically and mentally every day, and there is never a requirement to binge or have a 'cheat' day which can create lasting damage to your mental health.

But as of today whilst you may be experiencing post-indulgence symptoms, focus on the positives. Cut yourself some slack, and get back to it tomorrow. And if you focus on the above, the indulgences will become far and few between, as the balance and sustainability will make your health journey the most enjoyable and mindful experience. After all, balance really is the key to life.

Refined sugar-free mitthai

Sat, 14 Nov 2020 21:53:04 GMT

Mitthai doesn't have to be so unhealthy!

Vegan, low in sugar, free from refined sugars and SUPER DELICIOUS! They are also packed with B Vitamins whilst also being High in fibre and protein, especially with help of our secret ingredient...

Do tag us on your social media when you make these tasty delights!

Ingredients:

4 tbsp date paste [soak dates for a few hours, drain and blend]

2 tbsp stevia

2 tbsp organic coconut sugar

4 tbsp desiccated coconut

1 cup grounded almonds

1 cup grounded cashews

And our secret ingredient….50G TOFU (from @tofoo brand)

Optional: 1 tbsp organic cacao powder

Method:

1. Grind the nuts and the dates into a paste.

2. Add all of the dried ingredients together, without the tofu and date paste, and mix through.

3. Blend the tofu [we scrambled ours but however, we believe blending would work better]

4. Add the tofu and date paste and bind into a dough (and optional cacao powder.) You should be able to throw it in the air without it falling apart

5. Divide into equal balls and either flatten OR put into a penda or chocolate mould

6. Garnish with a pistachio piece or garnish of your choice.

Baked Chakri / Chakli (rice flour savoury swirls)

Sat, 14 Nov 2020 21:44:29 GMT

Feed your family healthy goodness this year! These delicious chakris / chaklis are a savoury Gujarati delight. Made during Diwali and many other festive occasions. These chakris are usually deep fried and therefore poses a threat to heart health and your cholesterol. But these baked alternatives makes them both healthy and delicious.

Ingredients:

Pinch of Turmeric

2 tsp Cumin

Pinch of asafoetida

Green chilli (quantity upto you)

2 cups of Rice flour

2 cups of Yogurt of choice

2 tbsp Sesame seeds

1 tsp oil [extra if you wish to brush it onto the chakri/chakli]

1/2 lemon (if using vegan yogurt which we did)

Method:

1. Add all the ingredients into a bowl and stir

2. Add water gradually to kneed the mix into a semi soft dough

3. Add the lemon and mix through

4. Add into a chakli / chakri press and give it a few pumps to let out the air

5. Starting from inside, make a gradual and beautiful swirl and cut off the end using your fingers or knife and stick it to the circle

6. Add these into an oven or air fryer. For more crispy chakri / chakli follow this recipe. For slightly softer, brush each chakli lightly with oil using an oil brush.

7. Add into a preheated oven at 180 degrees for 30-35 minutes. You can also use an airfryer! We did both and they tasted the same.

Movement - the be all and end all.

Tue, 10 Nov 2020 20:35:55 GMT

On the outside, a car with no dents, scratches or age related marks can come across as a perfect purchase indicating many years left in the tank. But, were you to delve a little deeper and open the bonnet, you might encounter rusted brake lines, loose bolts and plenty more issues that to the outside world would never be evident!

Our bodies are much the same - birthing the term that many health professionals like to use - a Body MOT. A total body check to try and spot those niggly issues before they turn into problems impacting your ability to operate at peak capacity.

Many clients have come to us after undertaking a Body MOT or being faced with a health situation that has arisen from a routine check. Those odd numbers that seem to populate the sheet full of decimals and words like LDL and HDL, triglycerides and that dreaded word - cholesterol - are often triggers for many to reevaluate their health situation and prioritise exercise and nutrition to reduce those mentioned numbers.

Not surprisingly, many will take to running on the treadmill, thinking about their step count, obsessing over sweat equity and finding any given opportunity to get moving. And rightly so!!

But, in the pursuit of movement, many forget that our sole purpose isn’t to only move when our numbers have increased but instead to move continuously, as our bodies were meant to do.

Fun fact : The 4th LEADING risk factor for global mortality is physical inactivity

Since the birth of technology in our lives, the ability to order the smallest things on the internet, develop the strangest cravings and be able to have them delivered at our fingertips, the late 20th century has truly created a world-wide crisis - termed as the ‘sitting disease’.

Sitting Disease:

A term coined by the scientific community, commonly used when referring to metabolic syndrome and the ill-effects of an overly sedentary lifestyle.

The ‘sitting disease’ has become one of the biggest threats of our time. Our ability to sit on sofas / chairs at home, cars, public transport, at the office - nothing is easier these days than uttering the words -

‘Let’s Amazon Prime it’

‘Uber it!’

‘It’s fine I’ll just get it delivered’

All of which can be done from any of the aforementioned seating spots! Strange times are upon us and yet - delivery drivers jobs are at an all time high as e-commerce has taken off even more during the pandemic.

You might wonder - ‘how am I supposed to buy what I need then?! We’re in a lockdown!’

But question yourself - even pre-lockdown - were you actively going out to buy the items you deliver now? Chances are, you may have still had the same things delivered that you could walk into a shop to buy.

With this in mind, why do we harp on about leading a non-sedentary lifestyle as much as we do? The statistics are simple and can’t be disputed :

Standing more can lower your risk of serious health issues ranging from cancer to early mortality alongside a range of invisible diseases.

Standing more can increase your energy and productivity levels, lower your stress and improve your mood whilst helping you stay alert.

Standing more can boost your metabolism, tone muscles and even reduce common aches and pains by keeping your musculoskeletal system in great shape.

And those are just the benefits of standing! Imagine the added benefit of actually moving!

Our bodies were truly created for locomotion - movement. The intricate designs of our bones, tendons and muscles are solely created to enable movement just like a bird has wings to enable flight!

We have more than 600 muscles in our body that contribute to about 40% of the total body weight. By moving, we are strengthening your muscles, which improves stability, balance, and coordination.

When our children are young, they crave to move. To take that first step and eventually learn to balance and hold their weight up enough to move freely. As we watch our elders grow, they also crave to move - often unable to due to ill health, age related muscle degeneration etc.

Neuroscientist Daniel Wolpert once said: “We have a brain for one reason and one reason only – that’s to produce adaptable and complex movements. Movement is the only way we have affecting the world around us…I believe that to understand movement is to understand the whole brain. And therefore, it’s important to remember when you are studying memory, cognition, sensory processing, they’re there for a reason, and that reason is action.”

Recipe: Healthy Methi Thepla [with a twist]:

Tue, 03 Nov 2020 16:41:54 GMT

Healthy Methi Thepla [with a twist]:

Ingredients:

1 cup of methi / fenugreek leaves

1 cup of multi grain flour

1/2 besan / chickpea flour

1/4 cup millet flour

1/4 cup sorghum flour

1/2 tsp turmeric

1 tsp ginger

2 tsp cumin powder

1 tsp chilli powder

2 tsp coriander powder

1 tsp Himalayan pink salt

Total 0% fat greek yogurt or soya yogurt

(Non-vegan) Optional but recommended Eat lean or Arla protein cheese

Method:

1. Rinse 1 cup of methi leaves, drain and chop finely

2. In a mixing bowl, combine 1 cup multi grain flour, ¼ cup besan flour, ¼ cup millet flour, ¼ cup jowar flour

3. Add all your spices [chilli powder, turmeric powder, ginger, cumin powder, coriander powder and Himalayan pink salt)

4. Add chopped methi leaves

5. Mix everything well

6. Add total 0% fat greek yogurt 1 tablespoon at a time and keep mixing until it needs into a dough

7. Make medium sized balls and sprinkle some multi grain chappati flour

8. Roll one thepla, and place onto the flat pan. Spread 1 teaspoon of EVOO and flip the thepla. Add another teaspoon of EVOO and flip again. Keep flipping it until golden brown and keep pressing with spatula.

9. Serve two small theplas or one large thepla and top/distribute 50g protein cheese and melt.

ENJOY!

Sleep - not just when you're exhausted.

Tue, 03 Nov 2020 16:29:30 GMT

We often hear of the elite performers, politicians, athletes or celebrities bragging about thriving on less sleep.

Popular opinion:

‘6hrs sleep, cup of coffee and I’m good to go’...

‘Oh and I can’t wait until the weekend for that 2hr lie-in!’

Science and countless studies (also known as unpopular opinion) :

‘You may think you can operate on 6hrs, but you aren’t performing at your best. Unless you’ve found a way to hack evolution that the rest of us don’t know! 6hrs is not enough. 7-9hrs is.’

‘Yes, coffee will give you a short term boost but it will contribute to a long term crash. The coffee you consume has a lifespan. Either you continue to abuse the substance and top up the ‘buzz’ or you don’t and inevitably experience that terrible crash.‘

‘Sleep debt cannot be paid off. It’s like frivolously spending money between Monday-Friday expecting to be able to pay it off in full over the weekend. For the best part, you’ll be in a continuous debt and only further damage your sleep opportunity for the next week’

Now this isn’t written with a certain naïveté or optimism that cloud’s our advice. We know that it’s not always easy. The kids, the mortgage, the stress and to top it all off - C-19. But, for the best part, sleep is the only antidote that is able to provide you with the following - for absolutely free -

Better energy levels, better health, an increase in brain clarity, increased focus, better skin, faster recovery from exercise and repair/recuperation and lastly - steady mood and hunger levels!

Here are 6 factors you may read and reconsider how much importance you place on your sleep -

⅔ of adults worldwide do not receive the recommended 8 hours of nightly sleep
Humans are the only species that deprive themselves of sleep (you’ll never catch a fox, cow, hummingbird or any other creature for that matter purposely keeping themselves awake!)
After one night of no-sleep, the number of attention lapses (micro-sleeps) increase by 400%. (You know, that moment in the Zoom meeting when you are absently staring at the corner of your laptop for no apparent reason)
This is the same if you have 4 hours for six nights, or 6 hours for ten nights. It’s about consistency!
The chance of getting into a car crash with sleep loss:

- 6- 7 hours 1.3x
- 5-6 hours 1.9x
- 4-5 hours 4.3x
- <4 hours 11.5x

Sleeping less than 6 hours a night increases risk of heart disease by ~300%

At Body Plot, we place a huge importance on the sleep opportunity you provide yourself and the sleep hygiene that takes place in the lead up to your well-deserved rest.

Reducing blue-light exposure

Purchasing black-out curtains

Using warmer lighting in communal areas such as living room

Get into a pattern to aid your circadian rhythm and develop a strong routine

Wind down with a relaxing activity - flashing lights, the latest drama on Eastenders or the latest email from an annoying supplier aren’t at all conducive to you getting into a relaxed state before sleep!

The same focus that parent’s put on ensuring their child is in bed and given the best sleep opportunity is the same level of focus we must place on our own sleep routine.

FUN FACT: Studies have shown that due to age related sleep requirements and optimal sleeping times based on our aging process, a teenager going to bed at 10pm is similar to an adult going to bed at 7:30pm - A teenager waking up at 7pm is similar to an adult waking up at 4:30am. Society's prescriptive sleeping times actually clash with our natural bodies sleep rhythm and requirements!

Without a doubt, life will happen and things will get into the way. Often we cannot control these factors, so what do we do in these cases?

#TEAMNAP

Daytime dozing is becoming a workplace trend. Ben & Jerry's, Uber and Google have installed dedicated nap spaces in their headquarters, in hopes that some midday shuteye will boost employee productivity and creativity. And now that we are working from home, we have even less of an excuse! Scheduling this into your day is as important as scheduling in anything else. But do remember that a nap must be time sensitive so as not to throw off the rhythm of your day and cause you to struggle to sleep at night. Furthermore, napping cannot be used as an excuse to not get restful sleep on a daily basis. Though it can be used as a great tool when combating the effects of a tough night without sleep, napping has huge benefits, some of which include -

Improving cognitive function and memory retention
Studies have shown that an afternoon nap was about equal to a dose of caffeine for improving perceptual learning
Alertness

To get the most out of a nap, follow these tips:

Keep naps short. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterwards.
Take naps in the early afternoon. Napping after 3 p.m. can interfere with nighttime sleep. Individual factors, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in determining the best time of day to nap.
Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions.

Lastly, after napping, give yourself time to wake up before resuming activities — particularly those that require a quick or sharp response. The period directly after waking from a nap can cause a bout of Sleep Inertia. That groggy feeling can be particularly dangerous so make sure before you operate any machinery or carry out any particularly important tasks, you have had a chance to refresh yourself! You can have a hot/cold drink, carry out some gentle movements to gradually bring the heart rate up and even surround yourself in an environment which will further invoke your wakefulness senses such as bright lighting,

In a society that promotes working from dusk to dawn, we must dictate how we choose to prioritise our health and in particular - sleep. After all, nothing else gives us so much benefit at such little cost.

5 Tips to Help you Stop Stress Eating!

Mon, 26 Oct 2020 09:28:39 GMT

Whether it's work stress, chores at home or the kids are running riot, it's all too easy to reach for food in times of mayhem and chaos. Very quickly that one stressful day becomes a number of stressful days. Just as fast as you made progress, you take a U-turn and your health and weight loss journey suffers as a consequence.

For many, stress eating serves as a welcomed distraction away from our stress and quickly can become an unhealthy habit that we grow comfortable with. In addition, stress itself with the increase of cortisol can encourage fat gain and can make fat loss biologically more challenging. We have an entire blog on how stress can cause fat gain, you can find this here:

"It's not my fault, I was stressed," we say. So how do we break the habit?

1. Identify the stressor

Treat the cause - not the symptom. The next time you get the urge to stress-eat, ask yourself "why am I stressed?" What has led me to want to eat? We move so fast and often neglect being present and thinking in the moment. Once you have established what your cause of stress is, ask yourself "how can I solve this?" Whilst you may not be able to solve all the stress all at once - making a plan, creating a list and even journaling can all go a long way in lowering your stress levels and reducing your likelihood of stress eating.

2. Create a systematic kitchen

If you know your go-to stress-food, formulate your kitchen in a systematic and mindful way. For many of us, stress eating is automatic and habitual. We go on auto-pilot and reach for the same things - usually the foods that are easiest to reach for. Keep nutritious foods easy to access and keep the foods that are less nutritious, out of sight, and hard to access.

E.g. Keep biscuits at the back of the top shelf of the pantry, keep ice cream at the back of the freezer with lots of veggies in front of it, keep chopped vegetables in a container at the front of the fridge etc.

3. Post reminders of your 'why'

We're big fans of delving into your 'why' at Body Plot. If something has a meaningful purpose, you'll be more likely to stick to it without relying on motivation or falling off the wagon completely. Identify the reason why you're on a health journey that has nothing to do with the way you look. Examples that our Body Plotters have made previously: "I'm doing this so my children don't have to look after me as much in my elder years", "I'm doing this so I can walk more than 10 steps", "I'm doing this so I can lower my cholesterol", "I'm doing this so I don't get diabetes" etc.

Make a vision board highlighting your 'why' and stick on any other quotes, pictures and words that motivate you and hang this where you need it most. For some, this is on the fridge, for others in a workout space, or perhaps on the biscuit cupboard or the mirror. But most importantly, somewhere you see on a daily basis.

You can also write your why on post-it notes and stick them all over your home as constant reminders to help curb those cravings with your hard-reality-hitting why.

4. Make your hands busy

Get your hands busy with a fun activity instead. It'll leave no room to grab your go-to-stress-foods, and will distract your mind towards other things. Actvities you can do are knitting, reading, cross-stitching, folding laundry, adult colouring, painting your nails, foam rolling or Sonali's personal favourite, create your own home-edit, and organise the house!

5. Take time out to destress

Lower the cortisol throughout the day. Whether that's through exercise, going for a walk, meditation, reading, listening to music, or something else, identify what helps you destress and practice this throughout the day. Just as you don't leave revision right before the exam, practice your de-stressing techniques throughout the day so you don't feel overwhelmed by it at the end of the day and feel the need to reward yourself with food.

Try this out and give them a go and don't let a bit of stress be the reason your health and progress goes down the drain - you can do this!

Recipe: Cauliflower Cheese

Mon, 26 Oct 2020 01:08:21 GMT

Cauliflower Cheese is the most warming, delicious winter food. Cauliflowers are so versatile! High in fibre, rich in anti oxidants and great for heart health - cauliflowers are a great vegetable to add to your diet.

Ingredients:

400ml soya milk

2 tbsp cornflour

2 garlic cloves

1 Cauliflower head

100g Eatlean Protein cheese

1 tsp mustard

2 tbsp chives

150g lightest Philadelphia [garlic and herb flavour is fine] or Vegan sour cream

Method:

1. Mix 2 tbsp soya milk with 2 tbsp cornflour and set aside.

2. Press 2 garlic cloves [not crushed but pressed] and place inside a pan with 370ml soya milk and heat until it comes to a boil. Remove from heat and set aside so the garlic infuses.

3. In a pan, boil water and add florets of cauliflower [without the large stalks] until its cooked through with a bit of bite.

4. Heat oven to 180 degrees.

5. Drain cauliflower.

6. Meanwhile add the cornflour mix into the garlic milk pan and boil. Keep stirring until thick and smooth.

7. Stir in 100g protein cheese, 1 tsp mustard, 2 tbsp chives and philadelphia cheese.

8. Pour the mix into an oven dish and add into the oven for around 25 mins until bubbling and cooked.

How to boost your immunity in 8 ways and ward off the flu

Mon, 19 Oct 2020 22:44:26 GMT

In the words of Game of Thrones, "Winter is coming" and for many that means flu season. The flu sets in when your immunity is suppressed so we're here to help you boost your immune system so that you can enjoy your winter, ward off the flu and live each day healthily.

Whilst bolstering off the flu is easier said than done, several nutritional and lifestyle factors can help to strengthen your body's natural defense mechanisms and fight off those harmful pathogens.

SLEEP

Your body performs the ultimate healing during a good night's sleep. When sleeping your body is recovering, removing damage, and building healthy cells. Lack of sleep can therefore hinder your body from healing. Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness. Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours. Utilising sleep hygiene habits such as removing blue light, refraining from using digital devices in the evening, and doing some mindfulness before bed can be hugely beneficial to getting a good night's rest

EAT MORE PLANTS

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. Antioxidants are powerful in reducing the inflammation by combating unstable compounds called free radicals, which, cause diseases like cancer.

80% of our immunity cells are found in our gut! Plants also contain more fibre. Fibre is essential to overall gut health and we know that maintaining a robust gut is the key to robust immunity.

HEALTHY FATS

Healthy fats can help to reduce inflammation in the body and can boost your immunity. Anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses. Good examples are tofu, olive oil, flax seeds, nuts and many more.

PROBIOTICS AND FERMENTED FOOD

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract. There are trillions of gut microbiome and we want as many microbiomes for you to feel healthy and happy. Examples of fermented foods are kefir, tofu, tempeh, yogurt, kombucha, miso, and many fermented pickles that you might see in your parent's or grandparents' kitchen! You may also find these in supplements. Be sure to repopulate your body with probiotics after taking antibiotics that wipe out your gut microbiome!

LIMIT SUGAR

Research shows that people who suffer with obesity are twice as likely to contract the flu. Limiting sugar can help prevent obesity, can help you lose weight if you are obese and can help reduce inflammation. We have lots of recipes on our Instagram and website which are lower in sugar.

EXERCISE AND MOVEMENT

Exercise and movement can help boost your adrenaline, increase your endorphins and get your blood circulating which means a better spread of your nutrients. Regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly. Try and find something you enjoy doing every day and keep it varied. Walking is a great way of reducing the cortisol in your body and get your blood circulating. Don't let the cold weather demotivate you, get that jacket on and let's get walking.

REDUCE YOUR STRESS LEVELS

Long-term stress promotes inflammation, as well as imbalances your immune cell function. Whilst you may not feel like tearing your hair out, you could be stressed! Prolonged stress can considerably suppress your immune system. Try indulging in stress-management techniques daily: walking, reading, speaking to friends, drawing, colouring, and indulging in a hobby that makes you feel alive. We all have the time, it's important to make the time.

HYDRATE

60% of the human body is water and therefore not hydrating yourself enough can be a major stress on your body which can in turn compromise your immunity. Be sure to hydrate yourself appropriately with drinking adequate water throughout the day. You can also get this in through herbal teas. If you struggle with water, try and set alarms throughout the day, use a big bottle to use as a target, or use a water app!

SUPPLEMENT WISELY

In cases of deficiency, supplementation can be incredibly helpful but it must only be taken if directed by a health professional. Supplements do not cure diseases but can help refuel vitamins and minerals in the body that are low. If this hasn't been refueled, it can prevent your body from functioning properly and could mean that you are more susceptible to diseases as there are fewer natural vitamins and minerals present to fight off infection or keep your body strong.

Vitamin C. According to a review in over 11,000 people, taking 1,000–2,000mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. This needs to be taken beforehand and is not a cure for the flu or cold during an episode.

Vitamin D. Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Vitamin D is usually provided by the sun but in certain countries that are further from the equator, residents may find it harder to get in Vitamin D. In the UK we recommend taking a Vitamin D supplement from October - March and all year round if in lockdown or if you don't leave the house much.

Zinc. In a review in 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33%.

Imagine what life could look like if we all looked after our lifestyles. This week, make an effort to read through this, integrate components that you feel are lacking, and start making your best efforts to embed these into your lifestyle. As with all successful projects, preparation is the key to success. A flu-less winter season is very possible if we all prepare in advance.

Stewed apple yogurt bowl

Mon, 19 Oct 2020 15:54:59 GMT

This recipe is just perfect for the winter! As it gets cold, we avoid colder foods like yogurt. But those same yogurts are high in protein, live cultures and calcium. So why not bring the hot to the cold?

This recipe takes just under 10 minutes to make and is the perfect blend of fibre, protein, complex carbohydrates and healthy fats including omega-3.

Ingredients:

1 large cooking apple [or any apple of choice]

1/2 tsp cinnamon [or any spices of choice such as cardamom and ginger]

2 tbsp of water

1 tbsp lemon juice

Yogurt [go for low sugar and higher protein yogurts]

Walnuts

Optional additions: peanut butter, nuts of choice, seeds of choice and dried fruit

Method:

1. Chop the apple into small cubes.

2. Add water to a small pan and bring to a light boil.

3. Add the apples, lemon juice and cinnamon and stir through.

4. Add a lid and stir every minute. Remove from heat once it's at it's desired texture.

5. Add the yogurt to a bowl and top with stewed apples.

6. Crumble on walnuts and any additional toppings.

Gluten-free and sugar-free Apple and walnut muffins

Mon, 19 Oct 2020 15:42:21 GMT

As the weather gets colder, we all will start baking more. Our usual baked goods are full of refined carbohydrates, sugar and saturated fats. We are bringing you this delicious recipe that's full of fibre, complex carbohydrates, omega 3 and is both gluten and sugar free!

Save this recipe and get yourself baking today!

�� Ingredients:

1 large cooking apple (if you like a sweeter muffin, you can use 2 cooking apples)

1 tbsp coconut oil

200g almond flour

3 eggs or flax eggs

Soya milk or your choice of milk

1 tsp stevia

1 tsp baking powder

1 tsp cinnamon

Walnuts

Optional additions: raisins, sultanas, dates, dried cranberries etc

�� Method:

1. Preheat your oven at 180 degrees.

2. In a large bowl, add all of your dry ingredients and mix.

3. In a medium bowl, add chunky chopped apple (you can grate this too if you prefer sweeter or less chunks but ensure you drain it) and eggs and mix through.

4. Add your wet ingredients to your dry ingredients and stir. Add your crushed walnuts and stir.

5. Place into small muffin cases and add into the oven for 25 minutes.

��This recipe makes me 8 muffins. Macronutrient quantities per muffin are: 135 calories, 6.6g Carbohydrates, 9.5g Fat, 5.1g Protein and 2.1g Fibre.

Calcium Rich Foods that Don't Include Milk!

sonali@bodyplot.co.uk (Sonali Dattani) — Tue, 13 Oct 2020 19:54:37 GMT

Calcium is one of the Earth's richest vitamins; found in the Earth's crust, the Moon's crust, rocks and minerals. The natural Calcium found in the Earth makes its way into the plants that grow from the Earth and then into us animals who eat the plants. It has an extremely important role in our health from helping our bones and teeth, assisting our nervous system, helps maintain good blood pressure, and transports enzymes and hormones through your blood to where they need to go. More Calcium exists in your body than any other mineral!

Adults aged 19 to 64 need 700mg of calcium a day. Before you start supplementing, you should be able to get all the Calcium you need from your daily diet. Taking too much Calcium can cause stomach cramps and diarrhoea. Often many people think they need to take a calcium supplement but many times we experience low absorption despite high calcium intake. It's therefore important we are also taking enough Vitamin D which we can get from the sun, egg yolks and mushrooms. It would be wise to take a Vitamin D supplements if you live in countries with low sunlight.

So where can we get calcium from?

1. SEEDS

Seeds are a great non-animal based source of Calcium which is particularly great if you are lactose intolerant or vegan.

There is 350mg Calcium in ½ cup sesame seeds

There are 233mg Calcium in a 3-tablespoon serving

There is 126mg Calcium in 1 tablespoon of poppy seeds

2. BEANS

½ cup baked beans = 60 mg Calcium

½ cup kidney beans = 75 mg Calcium

½ cup black beans = 160 mg Calcium

You can make curries, stews, wraps and so much more!

3. LENTILS

1 cup lentils = 80 mg Calcium

Lentils are so versatile, tasty and have a great shelf life. You can make soups, dhaals alongside adding lentils to salads and lentil loaf.

4. NUTS

Out of all the nuts, almonds are the highest in Calcium.

½ cup raw almonds = 80 mg calcium

2 Tbsp almond butter = 80 mg calcium

You can have this as a snack, make almond butter and spread it onto toast, add it to a smoothie or make them into balls.

5. DARK LEAFY GREENS

Collard greens, broccoli spinach and kale are great forms of Calcium.

190 grams = 266 mg Calcium

1 cup bok choy = 60 mg Calcium

1 cup chopped kale = 80 mg Calcium

1 bunch cooked broccoli raab = 515 mg Calcium

These can be added into stir fries, pastas, salads, lasagna and soups! Amaranth is also a delicious green!

6. TOFU

Tofu that has been prepared with Calcium also has exceptionally high amounts

100 grams of tofu = 175 mg Calcium

We love preparing this as steaks and also love adding this to Thai green curries, palak tofu and stir fries!

7. FORTIFIED FOODS

Many plant based milks are fortified with Calcium. 100ml of Alpro soya milk contains 120mg calcium.

There are lots of other sources of Calcium such as oats, citrus fruits like oranges and figs!

If your blood Calcium is low, your body will remove Calcium from your bones to make up for it. This means that if you’re truly Calcium deficient, you may not have obvious symptoms for a while because your body is trying to manage it. It is therefore important that you don't let it get that far and retrieve your Calcium from varied sources, daily.

Coffee, chocolate and walnut cake

Sun, 11 Oct 2020 20:16:43 GMT

This coffee, walnut and chocolate cake went down a TREAT! It has the softest sponge and most crumbly texture. Life is all about balance, so try your best to not wolf the whole thing down.

Ingredients:

280g self raising flour

1 tsp baking powder

250g sugar

250g olive spread or butter at room temperature

4 eggs or 200ml aquafaba and 2 tsp apple cider vinegar

1 heaped tbsp coffee

50ml water

Method:

1. Set your oven to 180 degrees to preheat.

2. If eggless: mix 200ml aquafaba and the apple cider vinegar and whisk with an electric whisk until you can form stiff peaks.

If you eat eggs: crack 4 eggs into a bowl and whisk.

3. Cream the sugar and butter into a bowl with a wooden spoon until soft.

4. Add the eggs gradually and continue to stir.

5. Sieve the flour into the mix gradually and fold. A great way to fold cake mix is to draw the number eight with a wooden spoon.

6. Add the baking powder and stir through.

7. Mix the coffee with water and pour into the mixture. Fold this through until fully immersed and pour into a greased baking tray.

8. Bake for approximately 40 minutes or until a fork or a skewer comes out clean.

9. Layer up the cooled cakes with a layer of chocolate butter cream and top with crushed sweet walnuts - we love the ones from Waitrose.

Let us know if you give this a go!

Coconut curry

Sun, 11 Oct 2020 19:59:14 GMT

Coconut Curry is one of our most delicious and popular recipes. Full of flavour, healthy fats and fibre, it perfectly incapsulates balance of all of your macro nutrients and makes a perfectly warming dinner.

Ingredients:

Spring onions

1 white onion

3 tbsp low sodium teriyaki sauce

1/2 tsp brown sugar

1.5 tbsp curry powder

1 thumb piece ginger

2 tsp chilli paste

200g tofu or your choice of protein

1 can light coconut milk

Tomatoes

Green peppers

Mushrooms

Basil leaves

Bok choy

Bulgar wheat

Method:

1. Chop spring onions roughly and white onions finely

2. In a large wok over medium heat, mix 1 can light coconut milk, 3 tablespoons low sodium teriyaki sauce, ½ teaspoon brown sugar, 1.5 teaspoons curry powder, ginger and 2 teaspoons chilli paste and allow to boil.

3. Once the mixture has simmered and

integrated for a while, stir in 200g tofu [cubed], tomatoes, yellow peppers, mushrooms and onions. Cover and cook for 5 minutes – stir occasionally.

4. Mix basil and bok c hoy and season with sea salt. Continue cooking for a further 5 mins or until vegetables are tender yet crispy.

5. Garnish with remaining raw spring onions. Eat half of the curry with bulgar wheat and leave the other portion for the next day! You can also have this with a side of steamed carrots, broccoli and green beans

Are you hungry all the time?

sonali@bodyplot.co.uk (Sonali Dattani) — Tue, 06 Oct 2020 18:28:57 GMT

Our Body Plotters all lose fat whilst never experiencing hunger. Hunger is not a bad thing however. Hunger is pretty important as it's your body's way of ensuring you're eating enough fuel to provide energy and keep you alive. The hunger response is caused by our two appetite hormones, ghrelin and leptin. Ghrelin is a hormone that increases appetite. Leptin on the other hand, is a hormone, made by fat cells that decreases your appetite. So when you've eaten enough, leptin increases and signals to your body to stop eating. Levels of leptin are lower when you're at a healthier weight and higher when you're overweight.

1. Lower levels of leptin

Research in twin studies shows that some people biologically have lower levels of leptin. We are unsure as to why this is, but this means that our 'stop button' is harder to switch off. When your brain doesn’t receive the leptin signal, it erroneously thinks that your body is starving — even though it has more than enough energy stored. Leptin resistance is now believed to be one of the main biological contributors to obesity. Whilst your genes can't be reversed, our epigenetics play a huge role in helping us manage these all. This means by eating nutritiously, moving, sleeping well etc we can positively influence our genetics.

2. You're not eating enough protein or fibre

Protein and fibre keep you feeling fuller for longer and have a higher satiety rate. A study published in Nutrition Journal found high-protein snacks led to reduced hunger and kept participants satiated for longer.

3. You might be under eating

You need to be in a calorie deficit to lose fat but you may feel constantly hungry if you’re not eating enough to sustain your biological needs. If a plan ever recommends eating under 1200 calories, run away! We burn energy all day; by talking, eating and even breathing. Don't be fooled by what you burn when you're in the gym!

4. You're distracted when eating

Given hectic schedules, you might find you’re eating while walking, driving or scrolling on your phone. However, if all of your meals are rushed, the body has a harder time recognising fullness. In a study comparing distracted eaters to non-distracted ones, the non-distracted participants reported a reduction in their desire to finish their entire plate of food. Mindful eating can help you recognise feelings of fullness and can also reduce hunger and sugar cravings. Take time out daily for a lunch break and a dinner break. Ditch the TV and indulge in a great conversation with a loved one.

5. You're eating too fast

It takes roughly 20 minutes for your stomach to recognise that it is full. Due to our time pressed environments and our constant rushing around, we end up eating as fast as we operate. Make it your priority to slow down. If you tend to eat your meals and snacks quickly, try allocating a certain amount of time to finish your meal. Use a knife and fork, take smaller servings and reflect on your body’s fullness level with each bite. Think about the food using all five senses; what does it smell like? What is the texture? What is the temperature? What does it sound like? By reflecting and really being in one with the experience you're likely to feel satiated.

6. You're dehydrated

A study published in the journal Physiology and Behavior found people respond inappropriately to body signals 62% of the time, by confusing hunger and thirst. While hydration should not be used to “mask” hunger, it is important to make sure you are not mistaking thirst for hunger. Often when "thirsty" it's actually your body signalling dehydration. Try drinking some water the next time that tummy rumbles.

7. You're not getting enough sleep

Sleep plays a vital role in hunger. When we sleep, we are recharging our batteries and healing, much like your phone charging. Short sleep duration is linked with elevated levels of ghrelin and lower levels of leptin which means we have stronger feelings of hunger and it's harder to feel satiated. Our energy level is also low so our body craves food to fulfill those energy stores, particularly high-sugar and refined foods that can provide a quick surge in energy.

Focus on creating good habits such as sleeping on time, getting 7-8 hours of good quality sleep, drinking enough water and taking time to slow down daily. When it comes to your nutrition, don't skip meals or cut out food groups (which can make you more hungry and disrupt your relationship with food), and instead eat a diet rich in all food groups playing close attention to your protein and fibre. Listening to your body is vital, so try and implement these strategies for a healthier relationship with food and yourself.

How to get healthy as a family?

Sun, 27 Sep 2020 22:56:30 GMT

Eating nutritiously can often be a really big challenge for people especially when living in a family environment.

"But the kids love their biscuits and crisps"

"I can't stay away from the biscuit cupboard"

"My children need full fat"

"I don't want to eat differently from the family"

You may have experienced saying one or more of these and it may be the statement that leads you to give up on your health journey or perhaps not start one in the first place.

We know that children from families with obese parents are at a significantly higher risk of obesity compared to children of normal-weight parents. Both genetic and environmental factors contribute to childhood obesity and therefore it's imperative that children are not only a part of your health journey but you all embark upon a healthy journey together.

Before embarking upon a health journey, let's start by not calling it a "health journey" but instead calling it "a normal day in our life." Categorisation of our habits can be unhealthy as it differentiates us and can often let us think that what we are doing is abnormal and sometimes negative. But if we make healthy living our 'normal' then it becomes easier to do and a more enjoyable lifestyle change for the entire family to do. It also becomes more sustainable where your actions become embedded in every day life rather than being actions that are only carried out for a period of time.

"But the kids love their biscuits and crisps"

The best thing about our children is that, for the best part of their day, they eat what we give them. What we bring into the house has a direct impact on what they consume. For a simple solution we can therefore suggest you to not bring it into the house altogether! Consuming nutritious snacks can be hugely advantageous to your family's physical and mental health. To help your kids consume these snacks, get them involved in the process and make it a collaborative experience. From supermarket shopping, to preparing and to eating, make this process fun!

Ideas: Draw some faces on fruit and vegetables, naturally colour your homous using spinach or beetroot, make shapes using fruit!

"I can't stay away from the biscuit cupboard"

Remove the concept of a biscuit cupboard. Why have we put biscuits on a pedastal? Why are nutritious foods not on a pedestal? Before we even address will power, let's get to the root of the problem: our prioritisation of food. Change the biscuit cupboard to the balance cupboard. As with anything that is restricted, removing the biscuits will only make you want it more. As a family, have a healthy balance of foods throughout the day with an 80/20 split, 80% being nutritious foods that keep you and your family feeling energised, productive and positive.

"My children need sugar"

Public Health England have said that children are eating three times too much sugar, with half coming from unhealthy snacks and sugary drinks. It says the average child eats almost 400 biscuits a year. Like you, your children need a good balance of vitamins, minerals, fibre and macro nutrients in order to thrive. You and your children need to eat different colours of plants in order to consume diverse nutrition. Feed your children how you feed yourself on your health journey and they will achieve everything they need to succeed. We tend to use this excuse as we feel guilty for not feeding our children the chocolate that their peers might be consuming but instead let's prioritise their overall health and they'll thank you later - you don't want your child falling asleep in the classroom!

"I don't want to eat differently from the family"

A family that eats well together stays together. A lot of our eating behaviours come from poor eating behaviours we have adopted since our childhood. Why not help our young by teaching them better eating behaviours?

Our young mimic our behaviour as parents. They want to eat what we eat, wear what we wear and do what we do. The single best way to help your family is by eating well yourself and their eating behaviours will follow.

Perhaps your children are a little older and have already established their own eating behaviours. Instead sit down on a Sunday morning and decide as a family what everyone wants to eat through the week. Establish a food menu so you aren't cooking three different meals and find ways to make those meals healthier.

Tips: Pizza on a wrap, more vegetables in the pasta, removing the oil out of the curry and changing that cereal bar for homemade energy balls (we have a delicious recipe for Earth balls on our website.)

If anyone deviates, refrain from succumbing to cooking more meals than planned. This will only drive the same eating behaviours and will be a drain on your energy and time.

Getting healthier as a family doesn't need to be hard work but we promise you it will be the most rewarding project of your life. Eating delicious and nutritious meals together, cooking and baking delicious meals and snacks together and doing family activities such as walks, sports and Nintendo Wii rather than movie nights are all excellent ways of getting you all involved in a healthier lifestyle that can help you all live happier, healthier and more positive lives!

The Truth about Soya: Is it Good or Bad to Consume Soya?

Mon, 21 Sep 2020 23:57:23 GMT

Soya can be an excellent form of protein, an alternative to meat, great sources of fibre and calcium. However, there is a lot of confusion around soya; with worries around it affecting male testosterone levels, increasing the likelihood on cancer and impacting thyroid levels. But how accurate are these allegations? Let's dig deeper...

Phytoestrogens

Natural soy foods contain a high concentration of isoflavones, a type of plant estrogen (phytoestrogen) that is similar in function to human estrogen but with much weaker effects. Many people do not realise that phyto estrogens are not just in soya products but also in a number of foods that we consume daily such as garlic, celery, lentils, flax seeds, avocado, oats, barley, mung beans, sesame seeds, carrots, potatoes, rice, wheat, red clover, sweet potatoes, fruits such as apples, pomegranates and chaste berries) and even coffee!

What does the research say?

Gynecomastia (commonly known as 'man boobs')

Countries like Japan and Korea consume a lot of soya in their diets. But we never hear of rampant man-boob problems over there. And that's because there's no good medical evidence that consuming soy will cause men's breast tissue to grow. But whenever researchers have studied the link, they haven't found any association. In a 2010 review of the medical evidence, researchers wrote that "isoflavones do not exert feminising effects on men," at least not when consumed at levels typical of many soy-heavy Asian diets. Another 2004 study, compared babies who were fed soya milk with a control group, found no "estrogen-like" hormonal effects in the soya drinkers.

Christopher Gardner, a professor of medicine at Stanford who has studied soya milk, has said there's no need to worry about this; "I've consumed soya for 30 years, every day, and have never had to buy a bra!" Shaf, who is a vegetarian and eats soya throughout the week, is also evidence of the same!

Cholesterol

Many meta-analysis studies show that consumption of soya can improve cholesterol levels. Soya foods are generally good for the heart and blood vessels if they replace less healthful choices, like red meat, and because they deliver plenty of polyunsaturated fat, fibre, vitamins, and minerals, and are also low in saturated fat.

Menopause

Whilst more research is yet to be done, many studies show positive correlations between soya consumption and the reduction of menopause symptoms such as hot flushes. Some studies have shown huge alleviations where some studies have shown smaller alleviations. We have overall seen a positive link and look forward to seeing more research take place.

Breast cancer

The Shanghai Women’s Health Study which followed 73,223 Chinese women for more than 7 years has been the largest and most detailed study of soya and breast cancer risk in a population with high soy consumption. In this study, women who ate the most soy had a 59% lower risk of premenopausal breast cancer compared with those who ate the lowest amounts of soy. Risk was 43% lower when soy was eaten during adolescence. Positive correlations between soya and risks of cancer in American populations have been found too, though the percentages were greater in Asian populations.

Dairy milk vs soya milk

Whilst dairy milk contains calcium, all plant-based milks are fortified with calcium making soya a great alternative. If calcium is a concern, there are also tonnes of vegetables that contain calcium such as kale, bok choy, broccoli, and even dried, ground basil.

When it comes to vitamins like A and D, most types of milk, dairy or otherwise, are now fortified with these nutrients, so there's no cause for concern here either.

Overall, the nutritional differences between milk and its alternatives aren’t huge. The one exception here is flavored milk, which contains a lot of added sugars.

There are so many studies on the positive impacts of soya on fertility, weight loss and immunity but we hope this eases your worries and anxieties. Scaremongering is not our friend and yet is the biggest driver for people avoiding this powerhouse of a food!

We have tonnes of tofu recipes on our blog, what's your favourite recipe using soya?

Recipe: Pink chickpea pancakes

Mon, 21 Sep 2020 23:54:59 GMT

Chickpea pancakes [also known as pudla or chilla] are a delicious south asian invention. They are full of fibre, packed with vegetables and totally delicious. Pair it with a greek yogurt or cottage cheese makes it balanced and a quick meal choice. This is also a fun recipe to feed the kids - it's pink, contains all the colours of the rainbow and is a great meal they can help you make too!

Ingredients:

130g chickpea flour

1 cup of water

Grated veggies of choice (examples: carrots, courgettes, radish)

1 green chilli

1 small - medium beetroot

1 thumb piece of ginger

2 cloves of garlic

1/2 tsp turmeric

1 tsp himalayan pink salt

Method:

1. Blend the chickpea flour and water in a blender until lump free.

2. Add the beetroot and reblend.

3. Add the grated vegetables into a bowl followed by the ginger, garlic, chilli, turmeric and salt.

4. Pour in the beetroot-chickpea liquid and stir through.

If the mixture is too runny, add a bit more chickpea flour. Equally, if it's too thick, add a touch more water.

5. Take a ladle and pour the mixture onto a non-stick pan. Use the back of the ladle to draw circles.

Don't press too hard.

6. Once it's become thick, flip the pancake and cook through by pressing lightly with a spatula.

Serve hot with your choice of protein and enjoy the taste of the rainbow!

10 Biggest Weight loss Myths

Wed, 16 Sep 2020 16:29:15 GMT

The health and wellness industry was worth 4.2 trillion dollars in 2019 and this number is

ever growing. Whilst the health and wellness industry can be valuable, informative and so beneficial, unfortunately, one of the less-beneficial and contributing growth factors, are the members within the industry that prey on both the

vulnerable and the insecurities of their customers. Many companies feed their customers lies, unrealistic

requirements and create problems that don’t exist. At Body Plot we don’t over complicate

health and instead, spend our time dispelling these myths with our clients on a daily basis.

We thought we could help you all too by dispelling some of the worst myths we have

heard and why they are wrong.

1. Carbs make you fat

A calorie deficit is required to lose fat. This means you consume fewer calories than you

burn. If you consume in a calorie surplus however, you will gain weight - this is not down to

your carbohydrate intake. All of our clients eat carbohydrates daily and make incredible

changes eating a balanced plate.

2.Bread makes you fat

There is no one product that can aid fat gain, particularly not bread. Bread can be a great form of fibre and

complex carbohydrates keeping you feeling fuller for longer. Look out on the back of packs

for the fibre and protein count per slice.

Our favourite breads are: Hovis lower carb bread

(found in most mainstream supermarkets), LivLife seriously seeded bread (found in

Waitrose) and Hi Lo bread (found in Sainsburys).

3. Weight training makes you look bulky

Eating in a calorie surplus coupled with lifting heavy can aid muscle mass. If you’re eating in

a calorie deficit and lifting weights, you’ll instead benefit from supporting your bone health,

supporting your joints and looking healthier and leaner.

4. You must do Cardio and HIIT to lose weight

Excess cardio and HIIT training doesn’t necessarily mean you’ll lose weight. You must

maintain a calorie deficit in order to lose weight. You can do this by exercising as you burn

calories through food. However, this doesn’t have to be cardio. We recommend our clients

to prioritise weight-lifting over cardio as high impact cardio and HIIT can be quite stressful

on your body and your joints. Cardio is great for your cardiovascular system so balance this

with your weight-lifting.

5. Eating fruit makes you fat

Eating excess calories leads to fat gain. Fruit can be higher in sugar and can often lead to not

feeling satiated particularly if it’s a high-sugar fruit such as mango or dates. Eating fruit in

moderation with protein, complex carbohydrates and fibre will enable you to feel fuller for

longer. Fruit however does not lead to fat gain, eating extra calories does.

6. Intermittent fasting will lead to fat loss

Whilst this is a method of reducing calories, fat loss is not inevitable. For many, intermittent

fasting is unsustainable as you can’t eat in a eating window every day; particularly when you're attending events.

Also, intermittent fasting works on the premise that you consume all of your calories in an

eating window however, the restriction can cause you to overeat your calories during that

window which means you eat in a calorie surplus and gain weight.

7. Bullet proof coffee can help you cut cravings.

There is no evidence to show that drinking a bullet proof coffee or eating fat in the morning can reduce cravings. Instead we do know that eating a balanced plate-full of fibre, protein and complex carbohydrates can help you feel fuller for longer and prevent cravings and increase feelings of satiety.

8. You must eat meat to build muscle.

Eating the right amount of protein and ensuring you consume all amino acids, are two of the keys to improving or maintaining body composition. Whilst animal products might be favourable for guaranteeing the consumption of complete amino acids, we know that it is important to be consuming lots of plants throughout the day for a healthy body, gut and

mind. You can therefore obtain the same level and variety of protein from plant-based sources such as: Quorn, soya, legumes, lentils, cheese, vegetables, seeds and nuts.

9. Doing lots of sit ups will give you flat abs

In order to get "flat abs" you need to develop the strength and mass of your abdominal muscles, as you do with your legs, biceps and chest and also minimise the level of fat. The latter is key. Many people do lots of ab exercises but still don't see change. However, if your nutrition is not optimised, you won't see the fat disappear which is crucial to see those

stronger abdominal muscles come through. Nutrition is fundamental to your changes, not sit ups.

10. Consuming soya can cause man breasts

Soya is a great plant-based form of protein that contains phyto-estrogens [plant-based

hormones that look like estrogen.] Estrogen is a female hormone. That, in turn, has raised

the fear that eating soy could bring out feminine traits in men, such as breast enlargement.

However, studies do not indicate that soya negatively impacts the production of

testosterone in men nor mimic the same activity as estrogen. Physto-estrogens are also

found in sweet potatoes, avocados and oats.

We would love to know, which one surprised you the most?

Recipe: Shaf's famous greek pasta salad

Tue, 15 Sep 2020 00:22:44 GMT

Can't get to Greece right now? Get a taste of Greece with Shaf's famous Greek pasta salad!

Ingredients:

1 small red onion

1 green pepper / capsicum

Baby plum tomatoes off the vine

1/2 cup sweetcorn

1/2 cucumber

10 black olives

2 cups of pasta

200g low fat feta cheese

Dressing:

1 mason jar

1/4 cup of extra virgin olive oil

1 whole lemon

1 tbsp oregano

2 cloves of garlic

Grounded pepper

Himalayan pink salt

Method:

1. Chop all of the vegetables into small cubes, chop the tomatoes and olives into halves and grate or crush the garlic.

2. Boil the pasta in a himalayan pink salt water bath.

3. Add all of the ingredients for the dressing into a mason jar and shake rigorously.

4. Meanwhile, add all of the vegetables and the pasta to a large bowl. Mix this through.

5. Pour on the dressing and mix this through.

6. Crumble the feta cheese using your hands and stir through.

Serve cold or warm - they both taste great!

Recipe: Warmed Halloumi and Chickpea Salad

sonali@bodyplot.co.uk (Sonali Dattani) — Wed, 09 Sep 2020 15:17:32 GMT

Warmed halloumi and chickpea salad

As the weather gets colder, don’t let your salads disappear. Instead, make them warmer! This recipe is one of our favourites and is packed with complex carbohydrates, healthy fats and delicious fibre.

Ingredients

Carrots

Cucumber

Spinach

Radish

Beetroot

Baby plum tomatoes

5-10 black olives

Finely chopped onions

1 can chickpeas

100g halloumi (can also do low fat)

Method:

1. Wash and drain all of your vegetables. You can wash these with our fantastic Apple cider vinegar recipe that’s on our instagram!

2. Grate all of your vegetables (apart from the olives and onions) into a bowl and mix through.

3. Add one can of chickpeas and stir through once again.

4. Stir in your red onions.

5. Meanwhile slice your halloumi and place onto a hot griddle pan or a sandwich toaster. Cook on both sides until it has browned.

6. Top the halloumi onto your salad and top with some black pepper.

The halloumi tends to be quite a salty cheese so no need for the salt! The olives and halloumi also contain lots of heart healthy fats so no need for any oils or dressings!

Enjoy!

Recipe: Healthy chocolate mousse! (With a vegan option)

Mon, 07 Sep 2020 15:34:45 GMT

Everyone loves chocolate! But it's not always great when buying the chocolate desserts in the supermarket with all those extra sugars, preservatives and chemicals. But what if we told you, you can make a chocolate mousse using 3 fantastic and healthy ingredients in the comfort of your own home?

Ingredients:

140g Dark chocolate or vegan chocolate

1 tsp apple cider vinegar

140ml Aquafaba

Method:

1. Place a pan of water on your gas cooker. Top this with a glass bowl, that won't crack with heat, and place your chopped chocolate.

Tip: ensure the water doesn't touch the bowl

Remove the chocolate once melted and leave to cool.

2. Meanwhile, drain 1 can of chickpeas or boil 220g chickpeas. Keep the chickpeas aside to make our warm halloumi and chickpea salad.

3. Measure 140ml aqua faba - this is the water that comes from boiled chickpeas

4. Add 1 tsp of apple cider vinegar to the bowl of aqua faba

5. Use an electric whisk, whisk the aqua faba mix until it develops a thick white consistency. The end result should form stiff peaks. If you're feeling brave, turn it over someone's head and see if it stays put.

6. Gradually pour the chocolate into the aqua faba and fold gently using a wooden or plastic spatula. The consistency will smooth out which is perfect!

7. Pour into ramkins or glasses and top with your choice of topping. This could be crushed nuts, chopped fruit, chocolate flakes or edible rose petals.

8. Chill overnight and serve!

Polycystic Ovarian Syndrome - How do I manage it?

Mon, 07 Sep 2020 15:28:34 GMT

Polycystic ovarian syndrome, also known as PCOS, is estimated to affect 1 in 10 women , who are of childbearing age, in the UK, affects how the female reproductive hormones work and can have a huge impact on one's quality of life.

In the normal female reproductive system, the ovaries make the egg that is released each month as part of a healthy menstrual cycle. However, for PCOS sufferers, the egg may not develop as it should or it may not be released during ovulation as it should be which can cause cysts on the ovaries, imbalanced menstruation (missed periods or prolonged periods), and can affect fertility.

Whilst we are still unsure as to why someone gets PCOS, we do know that you are at a higher risk of PCOS if you are obese or have a mum/sister/aunt who suffers from PCOS.

Exact causes: High levels of androgen: androgens are also called 'male hormones' and control the development of male traits such as hair growth and male-pattern baldness. Women generally produce small amount of androgens however is significantly higher, in women with PCOS. This higher level can prevent the ovaries from releasing an egg (ovulation) during each menstrual cycle and can cause extra hair growth and acne, two signs of PCOS.

High levels of insulin: Insulin is a hormone that controls how the food we eat is converted into energy. Insulin resistance is when the body does not respond normally to insulin. The insulin, in the blood, becomes higher than normal. Many women with PCOS have insulin resistance, which can aid to greater weight gain. This is particularly common in women who are overweight already and don't make enough time to get in physical activity and/or do not focus on good nutrition.

How to diagnose PCOS:The presence of two of the following three criteria is often enough for health care professionals to diagnose PCOS:

1. The presence of several fluid-filled sacs which surround the eggs in our ovaries

2. Eggs being irregularly released from our ovaries

3. Increased activity or increased amount of the hormone group androgens (including testosterone and androstenedione)

How can you cure or manage PCOS?

Unfortunately, there is no cure for PCOS yet however, there are many ways you can decrease or eliminate PCOS symptoms and start feeling better.

1. Eat more fibre.

High-fibre foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. We know that the recommended intake of fibre is 25-30g for women and in this country, women eat about half of that recommended intake. Fibre can be found in foods that grow from the ground, particularly those that are more complex in nature. Examples: bulgar wheat, oats, cruciferous vegetables such as broccoli and cauliflower, legumes such as kidney beans and chickpeas, lentils such as mung and your fruits and vegetables. There are also some fantastic lentil spaghettis that you can buy from your local health shops such as Holland and Barratt and wholegrain bread. Turn around the back of the food and look at the quantity of fibre per serving - this will help you see how far it will help you in reaching that 30g.

2. Eat foods that are lower in hormones.

Animal products tend to be higher in hormones down to both naturally occurring hormones present in the animal that you are consuming and also the hormones that are externally injected into the animal to make it grow faster, grow bigger, etc. These may not be ideal when you have a hormonal imbalance. Try and opt for organic and foods that contain little to no hormones.3. Don't be afraid of fats - just limit your saturated fat, trans-fat, and hydrogenated fat intake.

Keep saturated, hydrogenated fats, and trans fats foods to a minimum. Saturated fats such as full-fat cheese and full-fat milk and trans fats such as fried chips and frozen pizzas can raise your levels of estrogen which can negatively impact menstruation, PCOS and can lead to further weight gain. Try and stick with hormone-healthy fats such as nuts, fish, seeds, avocado, quinoa, and tofu. The Omega 3 founds in these foods helps to regulate hormones, reduce your body’s sensitivity to prolactin, (a hormone which can suppress ovulation,) increase blood flow to the uterus, increase egg white cervical mucus which helps sperm reach the egg and helps to regulate your menstrual cycle.

4. Eat foods rich in antioxidants

People with PCOS have been shown to have higher levels of oxidative stress. Therefore eating foods that are rich in antioxidants can be really beneficial. Foods that are higher in antioxidants: blueberries, goji berries, and nuts. We have an entire blog on antioxidants so do have a look at this!

5. Limit your dairy consumption.

Whilst there have been no conclusive studies due to the lack of randomised and controlled studies been done in this area, one might think about looking at the way the body works and decide to limit dairy consumption when they have PCOS. Insulin growth factor-1, found in dairy, is a naturally occurring hormone that has a similar molecular structure to that of Insulin. It also mimics the role of insulin and has insulin-like activity. Research has shown that IGF-1 levels increase by 10% in adolescent girls from just one pint of milk a day. Women with PCOS have higher than normal levels of IGF-1. Women with PCOS have higher than normal levels of natural IGF-1 therefore, having dairy can raise these levels further. The positives are that if you do eliminate or limit dairy, you can still obtain your calcium from plenty of foods such as plant-based fortified milk, broccoli, leafy greens, tofu, and legumes.

6. Limit high-glycemic index foods.

Consumption of refined carbohydrates has been shown to affect PCOS symptoms therefore controlling this may help to manage the symptoms of PCOS. These types relate to their glycemic index (GI). GI is a relative ranking system of carbohydrate foods. It relates to how quickly they raise our blood sugars after consumption. Foods that are lower on the glycemic index are ones that cause our blood sugar levels to rise slowly contrary to foods that are higher on the glycemic index, which causes our blood sugar levels to rise quickly. Foods that are lower on the glycemic index also tend to be higher in fibre. Examples are legumes, lentils, berries, whole grain bread, lentil pasta, oats, bulgar wheat, and nuts. Foods that tend to be higher on the glycemic index are foods such as white bread, white rice, dried fruits, fizzy drinks, sweets, chocolates, ice creams, cakes, and biscuits. 7. Lose weight

Studies show that Obese PCOS patients show more difficulty in losing weight by exercise than lean PCOS patients. Learning this, one might be tempted to lose weight quickly to get into better shape. Emphasis should be on health. By losing weight quickly, you might be doing more harm to your body and in particular, your hormones. Focus on losing weight gradually (roughly 0.5lb to 2lb a week) through sustainable and healthy lifestyle changes and a very balanced diet. Speak to Body Plot or your local dietician for help if you need it.8. Move more

Finally, our favourite tip is to get moving. Studies show that the more you exercise, particularly LISS training (low impact steady state training) such as walking and resistance/weight training can be extremely beneficial in increasing one's insulin sensitivity and helping you become less insulin resistant. Movement also helps you lose weight, boosts your endorphins, and helps you metabolise carbohydrates much more effectively. For further help, speak to your clinician. However please remember to not despair, there is help out there. Like all things that are good in life, there is never a magic pill, so focus on the above and start your journey to feeling healthier and happier with PCOS being your friend, not your enemy.

Can nature heal your health?

Tue, 01 Sep 2020 17:10:10 GMT

Lockdown has meant that a lot of people ditched the walks to the office and instead have opted to carry out explored walks in nature. Every client we speak to has expressed how amazing they felt getting out into nature. The air felt purer, they felt happier, their children were in better moods and their mental health improved. Was this just a blip in the system? Was this down to other factors? Or is it true, can nature really heal us?

In a study of 20,000 people, a team led by Mathew White of the European Centre for Environment & Human Health at the University of Exeter, found that people who spent two hours a week in green spaces — local parks or other natural environments, either all at once or spaced over several visits — were substantially more likely to report good health and psychological well-being than those who don’t. 2 hours was the threshold, and benefits were not seen in those who spent less than this time in nature.

There is a growing body of research that shows that spending time in nature can help our stress levels, enhance immunity, reduce anxiety, boost your mood, lower your blood pressure and increase the speed of healing! Clearly, nature doesn't just feel good or look pretty but is truly remarkable for our health and wellbeing.

With people's increased screen time, an increase in technology to both adults and children alike, there are growing concerns from health experts and communities and we are more focused than ever on how to bring more time in nature into our lives.

If we think about how we as humans were naturally intended, we lived with the earth and on earth. A basic example is our process of breathing. Trees release oxygen when they use energy from sunlight to make glucose from carbon dioxide and water. We inhale that oxygen and release carbon dioxide. Over time, however, we have started to separate ourselves from nature. Why have we created such a separation? And how can we close the gap?

First, we need to recognise the importance of nature on our health and if the research itself isn't convincing you, spend some time outdoors and feel the benefits yourself. Go back to how we were intended - our ancestors were smart cookies!

Secondly, make the time for it. This is where it gets tricky, we are all chasing our tails and struggling for time. But we have time for dining out, socialising, social media and so much more so is it that we don't have time or that we don't make the time? If 2 hours is your goal, make a goal of 20 minutes of nature time every day of the week. Embed it into your routine by writing down the exact time, the location and how you will get there.

Lastly, when you do go, be truly present. Leave your phone at home or in your bag, smell the flowers, take deeper breaths using your entire diaphragm and intercostal muscles, embrace variety and truly look at nature. At Body Plot, we believe that prevention is better than cure. We spend our lives running on a hamster wheel, for the sake of our mental and physical health, take 20 minutes to step off that wheel and breathe in nature.

Iron-deficient? Look no further!

Tue, 25 Aug 2020 11:57:53 GMT

You may be pumping iron during your workouts, but your body pumps it continuously through the bloodstream every day. Iron is needed to make hemoglobin, a part of red blood cells that transports oxygen and carbon dioxide. It picks up oxygen in the lungs, drives it through the bloodstream and drops it off in tissues including the skin and muscles. Then, it picks up carbon dioxide and drives it back to the lungs where it's exhaled. Therefore, iron is more than crucial for good health, recovery and living well.

If the body doesn't absorb the iron it requires, it becomes iron deficient. Symptoms only appear once the iron deficiency progresses onto iron deficiency anemia, which is when the body's iron stores are so low that there aren't enough normal red blood cells being made to carry oxygen efficiently. Iron deficiency is one of the most common deficiencies with the World Health Organisation estimating 30% of the world suffering from it. Symptoms include: fatigue, hair loss, lethargy, migraines, pale skin, dizziness, weakness and Glossitis (inflamed tongue) to name a few.

There are plenty of sources of iron one can ensure they consume, particularly when they have an iron deficiency. Heam-iron sauces are found in animal flesh and therefore red meats such as beef might be favoured when obtaining iron. However, with rising concerns on saturated fat content found in read meat, in addition to more of the world focusing on more plant-based eating, one may prefer to obtain iron from plant-based sources. Whilst plant-based sources contain non-heam iron, you must remember to combine your iron-rich foods with a suitable source of Vitamin C, such as bell peppers, lemons, broccoli and oranges, to enhance iron absorption. You should also avoid caffeine close to iron consumption as it can inhibit absorption. Plant-based iron sources are: tofu, legumes such as kidney beans, dhaals, fortified milks, fortified cereals, potatoes, cashews and dark-green leafy vegetables.

People who need to pay particular attention to their iron levels are women who are pregnant, women on their menstrual cycles, young children and women in their adolensence.

Your GP may recommend an iron supplement which can come in the form of tablets and liquids. Tablets tend to be well tolerated but many complain of side effects such as constipation. Given that the liquid contains sugar which aids the absorption of iron, tends to be gentler on the stomach and better absorbed.

Your iron intake is crucial and by eating a varied and balanced diet, as well as, lots of iron-rich food, you can ensure you're feeling well all year around.

Recipe: Lemon and coriander homous

Tue, 25 Aug 2020 11:56:04 GMT

This recipe is one of our favourties and we promise you flavour, taste, fibre and beautiful antioxidants!

Ingredients:

3 tbsp extra virgin olive oil

3 tbsp yogurt of choice

2 tbsp tahini

3 cloves of garlic

1 lemon squeezed

Bunch of coriander

2 cans/440g chickpeas

Himalayan pink salt

Grounded Pepper

Method:

1. Add all of the ingredients into a food processor leaving your salt and pepper to the end to ensure you're not adding too much.

2. Leave texture and grain into the homous and refrain from making it smooth.

3. Have in your pittas, wraps, burgers or as a snack with veggie crudites and/or crackers

Recipe: Skin-on healthy chips

Tue, 25 Aug 2020 07:55:30 GMT

Fancy chips? Let's make them healthier. Leave the skin on, using minimal oil, bake rather than fry and keep the skin on for that rich fibre. This is the quickest recipe for healthy chips, so let's get going...

Ingredients:

Potatoes of choice

2 tbsp rapeseed oil

Himalayan pink salt

Pepper

Method:

1. Wash your potatoes by scrubbing the skin thoroughly.

2. Chop the potatoes into fries like shapes.

3. Add onto a roasting tray and pour on 2 tbsp rapeseed oil. Rapeseed oil deals with high heat very well.

4. Top with himalayan pink salt, pepper and any other seasonings you like.

5. Stir when in the roasting tin to ensure all the chips are evenly coated.

6. Place in a preheated oven at 200 degrees for 45-60 minutes or when it reaches your desired consistency.

Be sure to make your meal balanced with a side salad and a serving of protein.

Vegan face mask - using only fresh ingredients

Tue, 25 Aug 2020 07:52:15 GMT

Forget buying face masks which are full of chemicals with high price points. You can make this incredible face mask in the comfort of your own home, using ingredients in your existing pantry and that costs less than 30p to make!

This is an incredible mask full of anti oxidants to fight free radical damage, Vitamin A to help your skin feel rejuivenated, moisturised and aid healing, anti ageing properties, anti-inflammatories properties and can help heal damage from excess UV rays.

Ingredients:

1 ripe banana

1/2 tsp turmeric

1/2 cup oats

Squeeze of lemon

Method:

1. Cook 1/2 cup oats into water until it's cooked.

2. In a bowl, mash one ripe banana with a fork.

3. Add the turmeric, oats and lemon to the banana mix and stir through.

4. Add this to your face and keep on for 15-20 minutes.

Wash and enjoy all the beautiful benefits and try it once a week!

Recipe: Vegan Earth balls

Tue, 25 Aug 2020 07:50:38 GMT

Ingredients:

1/2 - 3/4 cup peanut butter

Pinch of cinnamon

1/2 tsp stevia

1/3 cup flax meal

1/3 cup vanilla soy protein isolate protein powder [optional] - This increases the protein count

1/4 cup agave nectar or date paste

1/2 cup rolled oats

Mixed seeds and/or chopped dried fruits

Milk of choice

You can also add cacao powder or nibs to make it a chocolate flavour

Method:

1. Mix all of the ingredients apart from the seeds/dried fruit in a food processor until it forms a thick ball. Add 1-2 tbsp of milk in case it needs an extra binging ingredient.

2. Take a small amount of the mix and roll into a small golf life ball using your palms.

3. Pour the seeds / dried fruit into a bowl and roll the balls into the bowl.

4. Place into the freezer for upto 3 months.

Tip: our clients love having them cold!

Shaf places them into small containers and keeps them in the car so he can snack on the go!

Recipe: Marble Cake

Tue, 25 Aug 2020 07:49:41 GMT

We are big endorsers of balance. It's the best way to stay healthy - mentally and physically and promote a healthier relationship with food.

Ingredients:

300g plant-based spread at room temperature

300g sugar of choice

300g self-raising flour

4 eggs or flax eggs

1 tsp baking powder

1 tsp vanilla essence

2 tbsp cocoa or cacao powder

Milk of choice [we used unsweetened soya milk]

Method:

1. Cream the spread and sugar until it's fully immersed and smooth.

2. Gradually add the eggs / flax eggs and keep whisking.

3. Gradually add the flour and fold in gently. You can do this by drawing the number eight with a wooden spoon.

4. Add the vanilla essence and the baking powder and mix through.

5. Divide the mixture into two bowls. Add 2 tbsp cacao / cocoa into one of the bowls and mix through until lump free.

6. Add the milk spoon by spoon until both consistencies are "gloopy" and fall off the spoon with ease. It should not be stiff nor should it be runny. The

7. Grease a cake tin and ladel a spoon of vanilla cake mix in the centre of the pan. Once this spreads, add a ladle of the chocolate cake mix in the centre of the pan, on top of the vanilla cake mix. Keep on going with this same process, reducing the amount of cake mix you pour on top every time. Keep on going until you have no cake mixture.

8. Tap the entire cake pan on your work top to ensure it's spread evenly.

9. Place the cake in a preheated oven at 175 degrees for approximately 45 mins - 60 mins or until a fork comes out clean.

Recipe: Beetroot Homous

Tue, 25 Aug 2020 07:47:28 GMT

This recipe is a seriously no faff recipe. It’s easy, delicious, the beetroot isn’t so strong as it’s roasted and it also has the incredible additions of lemon and garlic to provide that twist. It has a beautiful and rich pink colour which will get the kids, the guests and everybody talking!

Ingredients:

1 Beetroot

2 tbsp extra virgin olive oil (and an extra 1 tbsp for the beetroot roasting process)

2 cloves of garlic

1 lemon squeezed

1 can/220g chickpeas

Himalayan pink salt

Grounded Pepper

Method:

1. Place one beetroot on a small piece of foil. Pour on 1 tbsp EVOO and wrap the foil. Place into an oven for 45 minutes at 200 degrees.

2. Once baked, cool and peel the beetroot.

3. Add all of the ingredients Into a food processor.

4. Dip with your favourite veggie crudites!

Recipe: 3-STEP HOMEMADE NUTELLA (without all the nasties!)

Tue, 11 Aug 2020 15:34:38 GMT

Ingredients:

2 cups of hazelnuts

1/4 cup homemade date syrup / agave nectar

1/4 cup raw organic cacao powder

1.5 tsp vanilla essence / extract

Sprinkle of Himalayan pink salt

1/2 tsp stevia

1/2 cup of milk

Method:

1. Roast the hazelnuts at 200 degrees for 6 minutes.

2. Once cooled soak the hazelnuts and skin them. Don't worry if some of the skin doesn't come off - a little bit of texture tastes great!

3. Once cooled, add all of the ingredients to a blender or a food processor however, only add a little bit of the milk. You'll want to only pour this in gradually depending on the consistency of the mixture.

Tip: Blend the mix gradually, pulsing and checking consistently. The overall blending process should take 2-3 minutes.

HOW TO WORKOUT IN THE HEAT

Tue, 11 Aug 2020 15:33:40 GMT

After a few weeks of rain, the UK Summer Heatwave is upon us. We don't know about you but the sunshine just brings us all sorts of positive energy. From waking up easily, enjoying some family BBQs, sitting on the beach and sinking our feet into the sand and working outdoors - the sun seems like it can fix almost anything. However, for those who enjoy training outdoors or those who want to, the sun can present its own challenges leaving a lot of people wanting the colder weather back. But the sun doesn't need to lead to doom and gloom, here are some tips to stay on track with your workouts through the heatwave!

Wear proper clothing

Look for moisture-wicking clothing that is both light in weight and light in colour. Avoid materials that insulate and that are dark in colour. This will absorb light and heat from the sun and avoiding this will help considerably in keeping you cool.

Keep in the shade

Whether you're training in the park, the garden, or indoors train in the shade. Look at the time and monitor where the shade is. You may also want to avoid training near a window.

Train early

The temperature in the early hours of the morning tends to be much cooler. See if you can train early so you can take advantage of the cooler temperatures. Many people aren't sleeping very well at the moment and are waking up a little earlier anyway so why not make the best use of time and get your workout done. You will also get lots done with the rest of your day!

Train slower

Sweat is the product of our body transporting water to our skin cells to keep us cool (it's not fat, unfortunately!) When your body gets hot and sweats, more of your blood is diverted to the skin to deliver the moisture your cells need to keep you cool. However, when we are training we also require our blood to transport nutrients and oxygen to our muscles as oxygen helps our muscles convert the nutrients into energy. This means when we are hot, we feel more tired and we feel like we have less energy. But don't be disheartened! You're still getting a great workout as your heart is still working, your muscles are still working and you're getting in the same workout benefits as you would be if you were going faster as the intensity of your workout has increased. Just because it feels like a bad workout doesn't mean it is a bad workout - you're making great progress!

Hydrate yourself

Keep a water bottle with you at all times - even if you think you will be fine. As we lose more water in the heat, it's imperative to make up for lost fluids. Keep some room temperature water in a cool bottle and keep sipping throughout your training session.

Acclimatise to the weather

This can be challenging but your body can take around 2-3 weeks to truly acclimatise. The more exposed your body is to the heat, the faster you will acclimatise. So try and spend more time outdoors whether that's to eat, to work, to walk or to just sit!

Listen to your body

Lastly and most importantly, listen to your body. With the likes of workouts like Insanity, military boot camps and so many others, we're indirectly taught to 'go hard or go home!' That's not and shouldn't be the case. Instead we say, 'go hard but listen to our bodies'. Whilst training in the heat can be fun and can be managed by all the ways above, heatstroke and illnesses from the heat are very real and can be felt by anyone. Give yourself breaks, drink adequate water, and stop if you feel you need to. Your body will thank you for the session but it will also thank you for the break.

Recipe: Apple Roses

Tue, 04 Aug 2020 06:23:40 GMT

Get some fruit, vegetables and plants into your meal and we are your biggest fans! Apple roses are such an incredible way of getting in some fruit and spices and giving your dessert that delicious and nutritious edge. It's also quick and easy to make and can be an innovative dessert to serve your guests.

Ingredients:

300g Puff Pastry [you can make this yourself or you can buy a ready-made puff pastry roll]

2 Red apples

2 tbsp lemon juice

Water

For apricot flavour:

1 heaped tbsp apricot conserve

For cinnamon flavour:

1 tsp cinnamon

60g cream cheese (you can use lighter / low fat cream cheese too)

1 tbsp brown sugar

Method:

1. Roll out your pastry and cut into 6 strips roughly 1 inch in width. You can use a knife or a pizza cutter.

2. For cinnamon flavour: Spread on the cream cheese using a butter knife and top with the cinnamon and brown sugar.

For apricot flavour: Spread on the apricot using an oil brush.

3. Cut one apple into half length ways and scoop out the seeds and greens.

4. Lying the apple on it's flat bottom, cut the half into very thin slices approx 1 mm. You can use a potato slicer if you have one.

5. Soak the apples in water so they don't turn brown, and add the lemon juice. Place this in the microwave for approxmiately 3-4 minutes to ensure they are soft and don't break.

6. Place the apple slices sideways on one strip of pastry, in a row, overlapping each other. Ensure the base of the apple is only half way down the length of the pastry so there's about 2cm of pastry left at the bottom.

7. Once the apples are laid out, fold the bottom of the pastry over the base of the apples so they are secured in.

8. Starting with one end, roll the pastry all the way until you get to the other side. Secure the end by pressing the pastry into the rest of the row using your index finger.

9. Place your roses into a well greased muffin tray and manipulate each one by pulling the apples away from the centre

10. Place in a preheated oven (180 degrees) for 40 minutes.

The apple roses are best served warm and can be dressed with a scatter of icing sugar and a little mint leaf. Totally a winner of a dessert.

5 Tips to dine out and stay on track

Tue, 04 Aug 2020 06:21:28 GMT

A client of ours joined Body Plot after having tried another programme with another coach. When going out to eat with her fiance on a really special occasion, she asked her coach what she could eat to which she received the reply "take the food that is on your meal plan with you." She was taken aback to hear this particularly as the meal was scrambled eggs. How can I eat scrambled eggs cold? She thought. Furthermore, how could she take a meal into a restaurant? She was upset, disappointed and proceeded to go out to the restaurant and make poor nutritional choices out of sheer frustration and sadness.

At Body Plot we believe in helping you make the best nutritional choices wherever you are. Going out, going to friend's houses and attending social events are natural parts of life and non-attendance or taking your food is definitely not the answer.

So how do we manage a meal out to restaurants? Here's 5 tips to help you stay on track!

1. Check the menu in advance

Failure to prepare, prepare to fail. Check the menu in advance, read the nutritional advice that most restaurant websites have, and focus on your choice. Keep an eye out on protein and fibre.

2. Accountability

Tell a friend, spouse, significant other or whoever you're going with what you are choosing to have. By telling someone your intention, you're more likely to turn that intention into action. If you aren't going with someone you can tell, tell a friend or your partner over message and perhaps send them a photo when it arrives so you can show them what you had.

3. Don't be afraid to make requests

Ask the waiter for special requests such as "oil free" or "extra personal salad|" etc. I tbsp of oil can have approximately 140 calories. A small request can keep you feeling fuller for longer and help you feel fulfilled and satisfied.

4. Don't drink your calories

Remember drinks have calories too so don't waste them on liquids as it's so easy to add up the calories and sugars given how easy it is to drink. Be conscious and mindful about what you consume.

5. Listen to your body

As we grow older, we move faster and we pay less attention to what our body naturally wants. Throughout your meal, listen to your body. Are you eating too fast? Are you eating only when painful or negative topics come up on the table? Are you full but force-feeding yourself? Finally, once your meal is over ask yourself if you are still hungry. If you are, order more. Chances are however, you're not hungry you might just be picking, especially if everyone else is. If you feel content, place a napkin over your plate so you don't need over eat and tell yourself "I'm full, I'm happy and I don't need any more food." Listen to your body and talk to your body so you can hear and convey the right messages. Remember your health journey starts in the mind.

Recipe: Tofu Green Roti

Wed, 29 Jul 2020 11:07:01 GMT

You have all been asking us how we make our delicious green rotis - so here we are, friends, let’s get cooking!

Filled with anti oxidants, fibre, healthy fats, and lots of greens - this is the perfect picture, where health meets taste!

Ingredients;

Fresh spinach

1/2 block tofu of choice

1 tsp garlic

1 tsp ginger

1 tsp cumin

Himalayan pink salt

Multi grain chappati flour

Coriander leaves

Fenugreek leaves

1. Soak spinach in water and boil for a few minutes. Once wilted, remove and let it cool or give it an ice bath!

2. In a blender, whizz together the spinach, 1/2 block of tofu and a bit of water until it becomes a nice thick green paste

3. In a bowl add multi grain chappati flour, 1 tsp cumin and stir with your hands. Once immersed, add fresh garlic and ginger (or you can use a pre mix too) and slowly add your spinach and tofu mix. Keep stirring with your hands to fully combine the mixture.

4. Add in some fresh coriander and some fenugreek (methi) if you wish. And roll it into a big ball.

5. Brush on a little extra virgin olive oil, Cover the dough and let it sit for 1 hour.

6. The dough should now be firm but have a bounce back (test with your fingers)

7. Use a knife to split them into equal parts and then roll with a rolling pin. Try not to be so heavy handed and good luck with those beautiful circles!

8. Pop them onto a flat pan on low-medium heat and flip when you see bubbles.

9. Cook on the other side for another 30-40 seconds and remove! You can use these Rotis as bread, roti alternatives or even a wrap! We fill ours with spinach curry and Greek yogurt and wrap as a little Indian wrap! Enjoy!

Recipe: 4 Ingredient Naan

Mon, 20 Jul 2020 06:36:36 GMT

Everyone loves a good naan bread but it typically uses white flour which is unfortunately low in fibre and high in refined carbohydrates. It's also usually oil or butter filled too making it a poor choice for those who suffer with high-cholesterol.

Our naan breads only contain four ingredients, have a careful balance of healthy fats, protein and higher complex carbohydrates, despite some refined too #balance. It also tastes delicious and is a quick and great bread to make for your guests and loved ones.

Ingredients for the dough:

2 cups of self raising flour

2 cups wholemeal flour

1.5 cups total 0% fat greek yogurt

1 packet of yeast

Optional ingredients for the topping:

2 tbsp olive spread

2 cloves garlic

Handful of finely chopped coriander leaves

Method:

1. Mix all of the dough ingredients in a bowl. Ensure the mix is stiff. If it isn't, add more flour.

2. Cover with a cling film or cheese cloth and let sit for 2 hours minimum.

3. The dough should have risen significantly and should leave a smooth and flexible dough texture.

4. Split this dough into 15 balls and roll this out into an oval or circle.

5. Place this onto a flat pan and cook on both sides.

6. If your guests would like a garlic and coriander naan, mix the topping ingredients into a pan and place on low heat for a few minutes until melted. You can also place this into a bowl and heat in the microwave for 1 minute. Stir through and ensure the garlic butter is smooth.

7. Once the naan has cooked on both sides, brush this onto the naan on one side and let it cook for a further 30-60 seconds.

Serve your naan hot!

Recipe: Sesame & Peanut Roasted Tofu

Mon, 20 Jul 2020 06:34:54 GMT

So many of you love peanut butter - we definitely do! So we thought we'd bring you a delicious peanut butter recipe that is a firm Body Plot favourite. Through the video, we also teach you how to use the tofu properly. Tofu is an incredibly healthy and nutritious ingredient but to truly enjoy the flavour, you must prepare and cook it well.

Let's get cooking with these healthy fats!

Ingredients:

120ml light soy sauce

46ml toasted sesame oil

100g brown sugar

1 tsp sriracha

80g peanut butter

396g Tofu

3 cloves garlic

1 Red chilli

2 tbsp sesame seeds

Method:

1. Drain the tofu as per instructions.

2. Whisk all the ingredients, apart from the tofu, red chilli, sesame seeds and garlic, into a bowl.

3. Cut the tofu into slices or fingers.

4. Drop the fingers into the bowl and coat.

5. Toast the fingers in a pan, turning as needed or you can put this into the oven to make it more crispy.

6. Meanwhile, sauté veg of choice or store-bought stir fry veg in a pan with garlic.

7. Lastly, toast some sesame seeds until lightly browned

8. Lay out the veg into two plates, top with the sticky fingers, scatter with sesame seeds and garnish with red chillies

Going for a day out? Here's 5 tips on how to go out and still make progress!

Mon, 20 Jul 2020 06:32:19 GMT

As lockdown eases, we're planning more days out and you might be feeling like all of your hard work is suddenly going to go down the drain. But this definitely isn't true and if you make your actions into habits, it will be embedded into your lifestyle as a lifestyle change. This means your mindset will be focused on driving positive changes and will be less stressed as there should be no difference between whether you are going out or not.

PREPARE YOUR MEALS

We know that preparation breeds results. We recommend preparing your food plans on a weekly basis regardless but doing this, particularly when going out can be a godsend. You can then make and pack things that are apt to take and consume wherever you are going. Pack your meals, snacks, water and tea bags in your rucksack or hand-bag and you'll be less likely to reach for the wrong snacks, save money by not buying snacks outdoors and you'll have full control over your consumption.

GET IN YOUR WORKOUT

Studies show that by exercising before a day out can improve your chances of eating nutritiously and strengthen your discipline. Do something you love, intense and work hard.

TAKE YOUR WATER BOTTLE

Water is 60% of the average adult human body and it is therefore imperative that you're drinking enough of it. Increased water will assist your organs, aids muscle recovery, improve your skin, reduce fatigue and will take up room in your stomach so you don't consume more than your body needs.

RESTAURANTS

We tend to veer towards poor nutritional choices when we smell the aroma of those different dishes when we walk through the doors of a restaurant. To avoid that temptation, check the restaurant menu before you go, select the most nutritious meal and tell your friend / family member that you're going with. That added accountability will prove extremely valuable, just in case your mind decides to almost change last minute!

MODERATION IS KEY - DON'T DEPRIVE YOURSELF

We endorse balance at Body Plot; consuming 80-90% nutritious and feel-good foods coupled with 10-20% foods that we love that will aid our mental health. Restrictions can lead to an all-or-nothing approach and or can even lead to binging or the onset of an eating disorder. But remember moderation. Do you need an entire ice cream? Perhaps share an ice cream or have a smaller one or a reduced sugar ice cream? Instead of fried crisps, why not go for baked crisps? If you're having a burger, why not try a burger and salad instead of burger and fries?

Going out for the day can be such great fun even without the sugar, the oil, the condiments and snacks if only we remember why we are going out in the first place. We go out to celebrate a milestone, to spend time with loved ones, to catch up with long-lost friends and to make memories - all of this can be done without all of the foods we damage our bodies with. Think about what you want to achieve and how you want to feel by the end of the day. Do you want to feel bloated, ill and tired? Or, do you want to feel energetic, light, satisfied and happy?

Build a healthier and more balanced relationship with food, prepare in advance to create daily success and you will not only see your progress grow, but also the beautiful relationships with everyone around you.

Who’s going back to the gym next week?

Tue, 14 Jul 2020 06:27:20 GMT

So many people have asked us whether we are going back to the gym or if we are restarting physical classes soon however, our answer is ‘No.’

Whilst the government has allowed gyms and many other establishments to open, we must remember that this has been done due to prevent our economy from falling further, rather than it being safe to do so. Our safety and our clients’ safety is our priority and, we personally don’t feel comfortable being in a gym where we are all breathing harder, sweating and touching different pieces of equipment.

The new gym rules range from:

• Booking in a fixed slot to work out

• One way systems inside the gym

• Classes to require everyone to be present at least 15 mins before a class.

• No showers or lockers

• Temperature Checks and much much more!

The other day, we (Shaf and Sonali) spoke about exercise as a get away for your mind, body and soul. Having the time to lead your body through different movements, breathing through each step and strengthening your body day by day. But we wondered how one can do this when they’re constantly feeling time pressured, pushed, being watched and monitored. We often lead our lives minute to minute and often with a great deal of pressure from both work to home - should we feel the same at the gym?

If you want to go to the gym then that’s great. Remember to keep safe, take precautions and plan your sessions in advance. Here are some tips for staying safe at the gym:

1. Contact your gym , ahead of your workout, to understand the limitations and precautions they will be taking that will affect you. You may need to reserve a block of time with staff cleaning the facility between blocks. Ask about cleaning and disinfecting policies and whether you'll be able to use the locker room or bathroom. If you are interested in group exercise classes, ask if they are being offered. This will help you make an informed decision and will also help you best prepare for your workout.

2. Clean your equipment . Be sure to clean your equipment before and after use. Some equipment that's difficult to clean, such as foam rollers and yoga blocks, might not be available

3. Social distance . Keep a safe distance between yourself and other members. Be polite and respectful. Where you could formerly share another person’s equipment in between sets, this will no longer be the case.

4. Allocate enough time for your workout . You might be used to running into the gym, getting in your workout and running back out to get to work or get home for dinner however, this will no longer be the case. Factors such as a one way system, no sharing equipment, cleaning between workouts and social distancing will mean that you need to allocate more time to your workout.

5. Change your workout . You may be really looking forward to doing a workout that you haven’t done in months. However, your former workout plan may have been based on using equipment from different sides of the gym or perhaps super-setting your exercises (performing one exercise after another which may include using different machines or pieces of equipment.) Perhaps there is a one way system in your gym where you can’t use a piece of equipment that you have passed already. Ring ahead to understand these limitations and use your first day back to understand the layout of the equipment. Thereafter, plan your workouts accordingly so that they are both logistically and physically effective for your safety and your goals.

Remember, if you decide to not go back to the gym and to stay at home then you can most definitely get in a brilliant and effective workout in the comfort of your living room. Just ask us and we can help you.

Whatever you decide know that there is no pressure to do one or the other (gym or stay at home). Whatever you do needs to be right for you, your safety and your mental and physical wellbeing.

Recipe: Watermelon, Feta and Mint Salad

Tue, 14 Jul 2020 06:24:51 GMT

This salad is nothing shy of delicious, nutritiously balanced and a winner at your BBQ! It's super colourful and so refreshing to have in the warm weather.

Ingredients:

Watermelon [chopped into small cubes]

Mint leaves

2 Limes

Baby spinach leaves

2 tbsp pumpkin and sunflower seeds

1/2 block of low fat feta / salad cheese

1/4 cup extra virgin olive oil

2 tbsp balsamic vinegar

Method:

1. Chop the watermelon into cubes

2. Chop or crumble your feta into a bowl

3. Make your dressing: mix olive oil and the juice of two limes into a bowl. Add Himalayan pink salt, 5 mint leaves and grounded pepper and stir.

4. Add the watermelon, spinach, mint and cheese into a bowl and give it a big stir.

5. Pour on the dressing and keep stirring.

6. Pour this into a serving bowl and drizzle on a little balsamic and garnish with fresh mint.

You can also serve this in the watermelon shell itself to make this look more attractive and to save washing dishes!

6 Tips to improve your digestion!

Tue, 07 Jul 2020 14:09:10 GMT

Your digestive system starts from your mouth to your bottom and is 9 metres long; that is over 30 feet long, that is 5x the height of Shaf! When we see, smell, taste, or even imagine a tasty meal, our salivary glands in front of the ear, under the tongue, and near the lower jaw begin making saliva (spit). As we swallow, our digestive track breaks down the foods you eat, into the nutrients your body needs to thrive! If you neglect your digestive health, your body could run into problems absorbing those essential nutrients and can lead to a number of health adversities such as migraines, IBS, IBD, skin problems, chronic fatigue, acid reflux and so much more.

The foods and drinks that you consume and the lifestyle you live have a direct impact on your digestive health. Therefore, taking steps to improve your digestive health can help your digestive system function more efficiently and improve your overall health and sense of well-being.

Not sure where to start? Try incorporating these strategies into your daily life to keep things running smoothly:

1. Eat a high fibre diet

Fibre is so important for your digestive health. Fibre isn't digested and adds bulk to your stools so you have a healthy bowel movement. Fibre also moves faster through your intestines, which can help signal that you are full. Fibre also cleans your colon, acting like a scrub brush and this helps clean out bacteria and other buildups in your intestines and can reduce your risk for colon cancer.

Women should be aiming for 25-30g of fibre per day and men should be aiming for 38-40g fibre per day. Whilst this may sound daunting, it's actually very easy to get in your fibre. Fibre is found in plant-based material and is particularly rich in legumes, lentils, wholegrain foods such as seeded bread and lentil pastas, vegetables and in certain cereals.

2. Limit foods that are high in trans and saturated fats

Fats such as processed pizzas, cheese, butter and oils can slow down digestion and make your digestive tract more sluggish. This can make you more prone to constipation and lead you to feeling more fatigued. Instead opt for healthier fats that are great for your digestive health such as avocados, tofu, quinoa, nuts and seeds.

3. Incorporate pre and pro biotics into your diet

Probiotics are the healthy bacteria naturally present in your digestive tract. They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress. Due to the pressures on our digestive tract from stress, poor nutrition, poor sleep and use of anti-biotics that get rid of all of our bacteria (both good and bad) eating good sources of probiotics, such as low-fat yogurt, sauerkraut, kimchi, miso and supplements can be great additions to your digestive health.

In addition to probiotics, prebiotics can help your digestion as well. Prebiotics act as food for probiotics, helping them support healthy bacteria in the gut. Prebiotics are found in a variety of foods such as bananas, oats, onions, and legumes.

4. Food schedule

Eat at a set schedule every day and ensure you sit to eat to aid digestion and lower stress.

5. Sleep

Sleep is essential for good digestive health. Lack of sleep can increase stress and can negatively affect your digestion. Try and aim for good quality 8 hours per night - make a plan and make this a priority.

6. Mindfulness and stress

Too much stress or anxiety can cause your digestive health to be negatively impacted. Ever felt butterflies in your tummy when you're nervous for a test or a speech? That's your gut-brain axis and it's why we call our gut our second brain! Find stress-reducing activities that you enjoy and practice them on a regular basis. We recommend not relying on anything digital - think: puzzles, reading, meditation, yoga, thought-journalling, knitting, cross-stitching or talking to a friend.

We too often neglect our digestive health and too quickly rush to the doctor's office with symptoms of tummy pain, headaches, fatigue and energy crashes. 90% of our immunity is found in our gut, ensure you're addressing these first before making that call!

Recipe: Healthy Jam

Sun, 05 Jul 2020 14:10:10 GMT

We cooked this LIVE with you last week and we've had so many people say how much they have enjoyed it. This jam takes under 15 minutes to make and only requires 4 healthy ingredients. No e-numbers, no preservatives, no additives and no unwanted nasties!

Ingredients:

1 pack of strawberries [or berries of choice]

2 tbsp chia seeds

1 tbsp lemon juice

1 tbsp sweetener of choice [optional]

Method:

1. Add your berries to a medium-sized non-stick pan and stir through for 1-2 minutes.

2. Add the lemon juice and sweeteners and stir for a further 5 minutes or until fruit is softened.

3. Use a potato masher until it's soft. Keep some lumps in for texture.

4. Add the chia seeds and stir through for a further two minutes until the mix has fully absorbed the seeds.

5. Pour into mason jars or ramekins and chill in the fridge overnight or for 7 hours. The jam will thicken over time.

6. Serve on some high-fibre bread or add to your overnight oats or greek yogurt.

Keto – is the ultimate low-carb diet good for you?

Tue, 30 Jun 2020 14:37:08 GMT

Whilst newly popular, the ketogenic diet isn’t something new. The foundation of the keto diet is to significantly reduce carbohydrates and to increase and replace these with fats in one’s diet. In fact, the keto diet has been around for many years and was popularized by Dr Atkins in the 1970s. Other fad diets have incorporated a similar approach for weight loss. But is it really good for you and does it work?

Our body prefers to use glucose as its primary energy source. Our body is also a highly intelligent eco-system and therefore abiding by this natural mechanism seems like the right thing to do for our health and wellness.

Many people who undertake the keto diet do so to lose weight. Weight loss is achieved by creating a calorie-deficit which means consuming less energy than you use. However, one of the main criticisms of the keto diet and the keto approach is that many people tend to eat too much protein and poor-quality fats from processed foods and from saturated fat sources such as red meat, oils, butter, margarines and cheese. In a quest to simply lose weight the question why would one put their health at risk? Their is a wide variety of ways to create a calorie deficit, one can put themselves at risk of plenty of other health adversities such as a variety of heart conditions and gut related issues.

Additionally, during the diet many people feel tired, encounter bad breath, experience migraines, nausea, vomiting and sleep problems. At Body Plot, we help clients lose weight and fat through a balanced approach and they feel none of the above, so it is unfortunate that so many people experience this, in efforts to lose fat, despite there being so many other balanced approaches available. The keto diet has also been shown to negatively impact our gut microbes and our relationship with food and our bodies.

Many people claim that their weight loss is accelerated when they are following a ketogenic diet plan. However, for every one gram of carbohydrate stored in the body there is approximately 2-3 grams of water retained. Naturally therefore, when carbohydrates are omitted, the water retained is eliminated too. This gives the false result of weight loss leading many to believe that it is fat loss. However, we know that fat loss and weight loss are not the same and therefore, this is just weight-loss.

There is solid evidence to show that ketogenic diet reduces seizures in children who suffer with epilepsy, sometimes as effectively as medication. Some evidence also has been shown to improve blood sugar control for patients with Type 2 diabetes however, arguably it is more about carb-quality rather than carb-quantity.

So, is the ketogenic diet good for you? If you have epilepsy, then the ketogenic could be an interesting alternative to treat your condition. However, otherwise it is hard to follow and it can be heavy on red meat and other fatty and processed, salt foods that are notoriously unhealthy. We also do not know much about its long-term effects, most likely because it is so hard to stick to that people can’t eat this way for a long time and research shows us that yo-yo diets that lead to rapid weight loss are associated with increased mortality. Instead we recommend you to lose fat and weight sustainably, through a method that educates you, makes you feel good and that you can continue for the rest of your life. Eat a balanced and nutritionally-dense pallet, move more, drink lots of water. sleep and focus on stress-management to lead a life that is vibrant, healthy and enjoyable.

Recipe: Garlic bread

Mon, 29 Jun 2020 07:35:33 GMT

Homemade garlic bread trumps store-bought any day. It tastes fresh, and the garlic is a powerful form of prebiotic (not to mention, cheaper on the pocket!)

Ingredients:

1 tbsp of olive spread

4 cloves of grated garlic

Chilli flakes [optional]

1 tbsp mixed herbs

1/2 tsp pepper

1 wholemeal or seeded baguette

Method:

1. Cut the baguette into circles. The thickness is upto you.

2. Add the olive spread into a non stick pan until it has melted.

3. Add the crushed garlic, pepper, chilli flakes and herbs. Stir through on a low heat and allow these to immerse into the spread.

4. Once done, use a cooking oil brush, brush the garlic oil onto the bread slices until every section of the bread is coated.

5. Add these onto a roasting tray.

6. Place these into the oven at 180 degrees for 20 minutes. You can add optional cheese or add this to the grill if you'd like this cheesy or more crispy.

Recipe: Chilli Tofu

Mon, 29 Jun 2020 07:34:12 GMT

Tofu is truly delicious and is a great form of fibre, calcium and complete protein. Tofu can taste amazing but you've got to cook it right! This is the perfect recipe and we made this live on instagram with Masala Ghar.

Method:

400g Tofu

1 tbsp ketchup

1 tsp vinegar

1 tbsp low-sodium soya sauce

1 tbsp green chilli sauce

1 tbsp sriracha

3 cloves garlic crushed

1 green chilli chopped finely

1/2 cup chunky chopped mixed peppers

1 cup red onions chunky chopped

1 tsp brown sugar

1 thumb piece of grated ginger

Corn flour

3 tbsp water

Himalayan pink salt

Pepper

Method:

1. Drain tofu according to instructions on the pack.

2. Chop the tofu into cubes and add them to a bowl. Top with cornflour until it's coated and pour this onto an oven tray. Add this into the oven for 30 minutes at 180 degrees.

3. Meanwhile, make a slurry: Mix sriracha, ketchup, vinegar, soya sauce, green chilli sauce, pepper and Himalayan pink salt. Add 1 tbsp cornflour and 3 tbsp water. Mix this thoroughly until it looks like brown liquid glue.

4. To a large wok, add fry light. Once heated, add ginger, garlic, green chillies and sautee.

5. One stirred, add the onions and chopped bell peppers. Stir this through.

6. Slightly stir and add the slurry. Mix and bring to boil (add more water if it's a little dry.)

7. Add the tofu and keep stirring.

8. Add the sugar and stir through again.

9. Serve as either the main dish or on the side of a a grain or bread.

Recipe: Hakka Noodles

Mon, 29 Jun 2020 07:32:50 GMT

We made this incredible recipe on our live with Masala Ghar and it was truly delicious!

Ingredients:

2 Bell peppers thinly sliced

1 carrot thinly sliced

1 cup shredded white cabbage

3 cloves garlic grated

3 spring onions - chop into circles

1 serving of Noodles of choice - we love using Explore Cuisine lentil spaghetti

2 tbsp low sodium soya sauce

1 tsp brown sugar

1 tsp chilli oil [optional]

1 tsp vinegar

Grounded pepper

Himalayan pink salt

Fry light spray

Method:

1. Spray some fry light into a wok and light a low-medium gas hob and meanwhile boil your noodles of choice.

2. Once hot, add the garlic and white parts of the spring onions and stir until cooked.

3. Once cooked, add the remaining vegetables ensuring you constantly keep stirring.

4. Add the sugar and saute for one minute.

5. One immersed, add your noodles and stir through.

6. Add salt, pepper, soya sauce and chilli oil and stir through. Cook for 2-3 minutes.

7. Once sauteed, add your vinegar and cook for a further one minute.

8. Serve and garnish with spring onion greens.

Recipe: Red pepper houmous

Mon, 29 Jun 2020 07:31:26 GMT

Houmous is a delicious dip! it's vegan, high in fibre and a great form of heart-healthy fats. Whilst it is an authentically Middle-eastern and Mediterranean dip, it can be used on the side of practically any meal or as a great snack with vegetable crudites. This is a unique spin on the standard houmous with a flavoursome zing.

Ingredients:

1 whole red pepper chopped

1 tsp paprika

1.5 tbsp extra virgin olive oil

3 garlic cloves

1/2 lime / lemon

Pepper to taste

Himalayan pink salt to taste

1 tbsp tahini

Method:

1. Drizzle 1/2 tbsp of extra virgin olive oil over one chopped red pepper and place in the oven for 20 minutes at 180 degrees,

2. Blend the lemon/lime and tahini in a blender for one minute until frothy.

3. Add all of the other ingredients including the roasted red pepper and continue to blend.

4. Pour into a bowl and top with scatter of paprika and a swirl of olive oil and serve!

Recipe: Mango and chia-seed protein smoothie

Mon, 29 Jun 2020 07:30:19 GMT

Ingredients:

1 chopped mango

1 scoop vanilla protein powder

1 tbsp chia seeds

200-300ml choice of milk (we use unsweetened soya milk as it's creamier and truly delicious)

Method:

1. Add all of the ingredients into a blender.

2. Add some ice into a glass and pour in your smoothie.

Tip: chia seeds and protein are thickeners, add more water or milk if you like your smoothie less thick.

How to enjoy your BBQ healthily

Mon, 22 Jun 2020 13:38:40 GMT

The heatwave is here and that only means one thing...BBQ TIME! But, for many on a health journey, it can be a daunting experience and one you might choose to just simply avoid and stay at home; in sadness that the diet you’re on prevented you from going. Well, if you know anything about Body Plot, you’ll know we aren’t a fan of diets and if you have been on any of the Body Plot programmes, all of our clients go out to restaurants, attend social events and definitely attend and host BBQs! We equip our Body Plotters on how to successfully get through these events so let’s help you get through a BBQ!

As with any project at work, prior preparation is key; your health project is no different.

Hosting a BBQ

This is much easier because the catering is in your control. You have the power to make whatever you like! Many people make the standard foods; sausages, hot dogs, burgers, paneer etc but what about thinking out of the box? Your guests will actually be intrigued with new things you have to offer and with health and cooking blowing up now more than ever - you’ll be surprised as to how much people love to experiment!

Be creative

Instead of white rolls why not offer whole grain rolls and large lettuce leaves? Instead of cheddar why not also offer fresh feta or halloumi? Instead of marinated paneer skewers why not offers tofu skewers? Instead of dairy ice cream, why not try a delicious homemade sorbet - we have a delicious mango kulfi nice cream recipe on our blog! These healthier swaps might be welcomed by your guests and will definitely help you stay on track! Hosting also means you have the responsibility of so many people’s health in your hands. That is an important responsibility and one you shouldn’t take for granted.

Keep balance

A balanced meal leaves us feeling satisfied, content and happy - exactly how you want your guests to feel. Try and aim for fresh and unprocessed protein, complex carbohydrates and healthy fats. Instead of fried chips, why not try fresh sweet potato wedges cooked on the BBQ? Cassava whilst tasty, is just pure carbohydrates - have you thought about where to get your fats and protein from?

Homemade vs store bought

Instead of mayonnaise, or store-bought condiments why not try homemade salsa, guacamole and homous? Why not make your own burgers made from legumes instead of store brought processed burgers? Sonali has a brilliant recipe for kidney bean and mince burgers on her Instagram which can be made in under 20 minutes!

Attending a BBQ

Knowledge is power

Is the host someone you’re comfortable with? If yes, why don’t you give them a call and ask them what they’re making? This might help you plan your other two meals and also help you plan what you’ll eat when you get there. A challenge for most is seeing all the food on an empty stomach and feeling tempted. By knowing the menu in advance you’ll be in an ideal position to know exactly what you’ll eat.

Contribute

See if you can bring a dish. If they aren’t doing a salad, why don’t you bring one? If they don’t have anything nutritious, why don’t you offer to bring a dish? Or you could bring a dish to be polite. Make enough for you and for others - you could be helping someone else too and you could even be the start of someone else’s journey.

Accountability

Tell someone you’re going with or perhaps someone who’s close to you who will be there what your intentions are. If you know what you’re eating, tell them or alternatively if you don’t, tell them your general intentions. By telling someone, you’re held accountable for your actions and also will feel less likely to go back on your word. In addition, if you feel you’re struggling, let that person support you and tell them that you’re struggling.

A big rule to follow throughout all of your BBQs is to drink lots of water. You might get tempted by the sodas, the booze and the endless cocktails but remember drinks don’t just contain calories but can also contain copious amounts of sugar, toxins and chemicals. A great switch is soda water with lime or lemon, it tastes like lemonade and makes the easiest gin and tonic look-a-like!

And just like that, BBQs can be an easy and delicious part of life. It can be fun, social and doesn’t need to impose on your health journey. Instead it slides into your healthy way of life leaving you feeling good, energised helping you recognise the important part of BBQs...to spend time with the ones you love!

Let us know if these tips have helped!

Recipe: BBQ Tikka skewers

Mon, 22 Jun 2020 07:33:43 GMT

It’s BBQ season and this is hands down the most delicious, healthy and balanced dish of the summer! It’s versatile, quick, colourful and so flavoursome - a winner for any BBQ!

Ingredients

1 drained block of tofu / tempeh or your choice of protein chopped into squares

2 large red onions cut into pieces

2 bell peppers chopped into pieces (colours are up to you)

200g button mushrooms (chop in half if they’re large)

1 tbsp chilli powder (optional)

1 tbsp coriander-cumin powder

1 tsp paprika

1 tsp turmeric

1 tbsp Garamond masala

4 garlic cloves crushed

1 inch ginger grated

1 tbsp lime juice

1 cup total 0% fat Greek yogurt

Salt to taste

1 Boiled potato or sweet potato And chopped into cubes

Method

1. Add all the ingredients into a pot and stir through

2. Cover with foil and marinate for 12-24 hours

3. Place onto skewers and add onto the BBQ

4. Serve hot!

The Secret Sauce - Preparation

Tue, 16 Jun 2020 14:13:38 GMT

Some of the most successful, influential and dynamic leaders have found that the sweet spot to productivity is in their routine. This isn’t new news though, right? The Covid-19 lockdown has turned many routines upside down. Balancing not only your routine but your family’s routine requires the fine art of spinning plates. One break and it impacts the rest!

You may be thinking of your routine now and realising - well, there isn’t one. So, how can we squeeze the most out of the day when everything has literally turned topsy-turvy?

Think of it as if you’re building a brand new house -

You can’t build the roof, without first building the structure.

You can’t build structure, without first laying the foundation.

You can’t lay the foundation, without first prepping the area.

Preparation is, in fact, the sweet-spot.

We may look at influential leaders who wake up at 4am to workout, complete their emails and eat their breakfast before 7am whilst some of us are still lounging around in our pajamas squeezing out that last bit of toothpaste and wondering if the left-over pizza counts as good carbs. The key thing to note is - they didn’t wake up at 4am and get on with their tasks just because it’s what they felt like doing at the time. They prepared for it. The night before, maybe even the week before. (Disclaimer - we don’t recommend left-over pizza to start your day. Leave the pizza in the past and start a new day!)

Preparation is best done when you keep it simple. And this is where doing less is sometimes, in fact, doing more . Try this 4 step method -

Step 1 - Brain dump - Compile a list of tasks on a piece of paper or device

Step 2 - Seperate the tasks into 3 piles titled with the following -

1. Today

2. Ideally Today

3. It can wait

Step 3 - Re-evaluate - Look at the list for ‘Today’ and question whether you could remove anything from that list to 100% be sure you can complete everything else on the list.

Step 4 - Set a timer - try to time-stamp your tasks and work within the allocated time slots.

Keep re-evaluating this system every night and every morning! You’ll soon realise that, sometimes, doing less - actually means you’ll end up doing more!

4 ingredient high-protein flat bread

Wed, 10 Jun 2020 06:39:44 GMT

Ingredients:

4 tbsp wholemeal flour

2 egg whites

70g total 0% fat greek yogurt

1/2 tsp baking powder

Method:

1. Preheat the oven to 180 degrees

2. Mix all the ingredients into a bowl

3. Place a baking sheet onto a flat roasting tray, ladle the mix onto the baking sheet into individual circles

TIP: Use the back of the ladle to make brilliant circles

4. Bake these for 25-30 minutes or until golden.

Recipe: Korma

Wed, 10 Jun 2020 06:38:36 GMT

Who loves korma? Kormas are truly delicious and are so easy which makes this week’s fakeaway cheaper and more nutritious than your korma takeaway!

Ingredients :

• 1 pack of cauldron tofu

• 30g cornflour or quinoa flour

• 10 cashews

• 10 blanched almonds

• 170g total 0% fat greek yoghurt or coconut yogurt

• 2 large white onions, peeled and finely diced

• 15g mango powder

• 2 dried bay leaves

• 2 cloves

• 1 ½ tsp whole coriander seeds

• 4 cardamom pods

• 5cm cinnamon stick

• 5cm piece fresh root ginger, peeled and finely chopped

• 2 large cloves garlic, peeled and finely chopped

• ½ tsp chilli powder

• ½ tsp ground black pepper

• ½ tsp ground turmeric

• ½ tsp ground nutmeg

• 650ml water

Recipe :

1. Cut drained tofu into cubes, coat with the flour and arrange on a flat oven tray.

2. Place the tofu into the oven at 180 degrees for 40 minutes to make it crispy.

3. Add fry light or water in a non stick wok and add chopped onions once warmed. Sauté for 5 minutes or until browned.

4. As soon as the onions begin to caramelise, add the mango, cashews, almonds, bay leaves, cloves, cinnamon, cardamom, coriander seeds, ginger and garlic. Sauté for a further 3-4 minutes until everything turns golden.

5. Stir the chilli powder, black pepper, nutmeg and turmeric into the yoghurt. Add this mixture to the pan with the onions, nuts and spices. Keep the pan over a medium-low heat and stir continuously for, about 4 minutes until fully immersed.

TIP: The yoghurt mixture must be stirred continuously to ensure it doesn’t split.

6. Add half the amount of water to the mixture (325ml) and Cover the pan with a lid and allow to simmer for 10 minutes.

7. Allow the mixture cool and then remove the cinnamon stick and bay leaves

8. Transfer the mix to a blender and blend until very smooth. Rinse the blender out with the remaining 325ml water and add this to the sauce. Pour the sauce back into the pan and bring to a boil along with adding the tofu cubes. Simmer for 10 minutes, stirring continuously until it thickens slightly. Season with Himalayan pink salt.

9. Top with fresh coriander and serve!

Do superfoods exist?

Mon, 08 Jun 2020 15:37:46 GMT

The term ‘superfoods’ is thrown around, arguably quite flippantly and refers to foods that are believed to have heightened nutrition value (antioxidants, vitamins, or minerals) and extra health benefits, relative to other foods. As a consequence, the nation will often follow the ‘instagrammer’, buy the brand or eat the food that is claimed to offer or use the latest superfood. But, do superfoods really exist or is this just an overly hyped concept that yet again is a way for companies to prey on the vulnerable and benefit their bottom line?

There is no scientifically-approved definition for superfoods. Food gets labelled as ‘superfood’ when claims are made that it provides multiple health benefits simultaneously or helps prevent a disease.

Interestingly, superfoods became popular in the early 20th century when the United Fruit Company used the term as a ‘marketing strategy.’ The company started with classifying and subsequently, marketing bananas as a superfood claiming that they were nutritious, cheap, easily available, digestible and could be eaten cooked and uncooked. Since then, we have heard of a different superfood every year from kale, chia seeds, pineapples and turmeric. Research reflects that when a food item is labeled as a ‘superfood’ it translates into super sales.

So should I eat or ditch superfoods?

It’s important to remember that good nutrition starts with eating a diverse range of foods and isn’t isolated to one individual food. Too much focus on superfoods can mislead an individual and divert their attention away from consuming a wide intake of nutrition and create a sense of short-sightedness which could lead them to an imbalance within their nutritional profile.

Whilst superfoods are therefore ‘over-hyped’, there are certain foods that are extremely nutritionally-dense and must be acknowledged for their nutritional values and health benefits. Some examples of these are:

Berries – high in dietary fibre, antioxidants, and disease-fighting nutrients.

Green leafy vegetables – contain high amounts of dietary fibers, vitamin A, vitamin C, calcium, and bioactive phytochemicals.

Legumes – such as kidney beans, soybeans, and peas, are good sources of plant proteins, fibers, and folate.

You might be thinking, ‘eating a superfood won’t do any harm - I might as well eat them?’ However, if you have a specific disorder and you are taking medicine for it, you should discuss your dietary needs with your clinician. For example, if you are taking medicine to prevent blood clots, eating too many green leafy vegetables is not recommended.

It’s important that we don’t accept the status-quo when we hear yet another food being labelled a superfood. Remember, something new is exciting, and exciting leads to sales. However, when considering foods that are scientifically proven to be ‘super’ as they are relatively nutritionally-dense and can result in specific health benefits, one should remember to consume this in the right amount together with other nutritious foods. A healthy diet plan should not exclusively include superfoods; rather, superfoods should be used as a part of a healthy and balanced diet.

Recipe: Baked Onion Bhajis

Wed, 03 Jun 2020 06:43:39 GMT

Lots of people are missing their Indian takeaways or may miss their Indian snacks - so here's a healthy take on the famous and notoriously fried onion bhaji.

Ingredients:

1 tsp organic coconut oil

2 medium-large white onions

1 thumb piece of ginger

2 cloves garlic

1/2 - 1 green chilli

1/2 tsp turmeric

1 tsp Himalayan pink salt

1 tsp grounded cumin/coriander powder

4 heaped tbsp chickpea flour

Coriander leaves

1/2 cup water [more if needed]

Method:

Preheat your oven at 180 degrees.

1. Chop the onion into slices

2. Place 1 tsp coconut oil into a nonstick pan and add the onions. Saute until soft and translucent

3. Add in all the other ingredients, leaving water until last. The water is there to bind, so add a little at a time whilst mixing to ensure it's not too wet. It needs to be reasonably thick and sticky.

4. Spray muffin tins with spray oil followed by adding in the mixture into each and firmly pack.

5. Place in the oven for 40 minutes or until desired texture. You can also add this for a further 10 minutes under the grill to make it crispy.

Enjoy!

Recipe: Mushroom Curry

Thu, 28 May 2020 07:08:47 GMT

Whilst mushrooms aren’t always found in Indian curries, mushrooms are a great source of Vitamin D, fibre and protein! We enjoy this either on the side of a grain like quinoa which is a great complete protein or as masala mushrooms on toast - it’s so versatile!

Ingredients :

Garlic / Onion / Ginger Paste made with 1 red onion, 4 cloves garlic and 1 thumb piece ginger

400g mushrooms

1 tsp organic coconut oil

1 tsp cumin

1 tsp mustard seeds

3 cardamom seeds

1/2 inch cinnamon stick

2 bay leaves

2 cups of passata / crushed tomato

1 tsp turmeric

1/2 tsp asafoetida

1 tsp chilli powder

3 cloves

2 tsp cumin / coriander powder

1/2 cup milk of choice

Himalayan pink salt

1 tsp fenugreek leaves

1 bunch chopped coriander

1 tsp garam masala

Method :

1. Make your paste by chopping and blending onion, garlic and ginger.

2. Heat the coconut oil in a non stick large pan followed by adding the cumin and mustard seeds.

3. Once infused, add the cloves, cardamom, cinnamon sticks and bay leaves.

4. Keep stirring this for another minute .

5. Add the garlic/ onion / ginger paste and keep stirring on low heat until it gets brown and reduces in size. It’ll approximately take 15 minutes.

6. Add your passata or crushed tomato and stir through

7. Add turmeric, coriander powder and Himalayan pink salt and stir through once more.

8. Add your milk of choice and let it immerse into the gravy

9. Carefully add your boiled eggs and pour the gravy on top of each egg so it can marinate into the eggs but doesn’t break.

10. Add your fenugreek leaves and garam masala and stir through.

11. Place a lid onto the pan and let it simmer for 15 minutes whilst intermittently stirring.

12. Top with chopped coriander and serve hot with homemade pitta, quinoa or wholegrain bread.

Recipe: Egg Curry

Thu, 28 May 2020 07:06:57 GMT

This recipe is healthy, high in protein and so authentically tasty!

Ingredients :

Garlic / Onion / Ginger Paste made with 1 red onion, 4 cloves garlic and 1 thumb piece ginger

Boiled eggs [you can choose to use the whites only if you wish]

1 tsp organic coconut oil

2 tsp cumin

5 cardamom seeds

1/2 inch cinnamon stick

2 bay leaves

2 cups of passata / crushed tomato

1 tsp turmeric

2 tsp cumin / coriander powder

1/2 cup milk of choice

Himalayan pink salt

1 tsp fenugreek leaves

1 bunch chopped coriander

1 tsp garam masala

1 cup water

Method :

1. Make your paste by chopping and blending onion, garlic and ginger.

2. Heat the coconut oil in a non stick large pan followed by adding the cumin.

3. Once infused, add the cardamom, cinnamon sticks and bay leaves.

4. Keep stirring this for another minute .

5. Add the garlic/ onion / ginger paste and keep stirring on low heat until it gets brown and reduces in size. It’ll approximately take 15 minutes.

6. Add your passata or crushed tomato and stir through

7. Add turmeric, coriander powder and Himalayan pink salt and stir through once more.

8. Add your milk of choice and let it immerse into the gravy

9. Carefully add your boiled eggs and pour the gravy on top of each egg so it can marinate into the eggs but doesn’t break.

10. Add your fenugreek leaves and garam masala and stir through.

11. Add 1 cup of water, place a lid onto the pan and let it simmer for 15 minutes whilst intermittently stirring.

12. Top with chopped coriander and serve hot with homemade pitta, naan or bread.

How to support muscle growth on a plant based diet?

Sat, 23 May 2020 15:44:32 GMT

One of the biggest hurdles people face when considering the switch to a plant-based diet is the misconception that a meat-less diet can leave them with very little protein in their diet. Particularly in sports nutrition, one may worry where they will be able to retrieve enough protein to meet their athletic needs and achieve optimal performance.

What we are definitely aware of is that switching to a plant-based diet is associated with a number of health benefits ranging from reducing type-2 diabetes, risk of cancer, risk of heart disease and helps to lower LDL cholesterol and blood pressure. The World Health Organisation has categorised red meat as a Level 2a carcinogenic, stronger evidence pointing towards colorectal cancer. There is also evidence of links with pancreatic cancer and prostate cancer.

Specific to athletes, research is still relatively limited on the effectiveness of a plant-based diet in improving performance in athletes and is growing steadily. However, what we do know is that with an increase in phytonutrients and antioxidant activity due to the increase in plant consumption, will ultimately reduce stress and inflammation within the body, as well as playing a large role in supporting immune function. This would subsequently help to enhance the muscle recovery process, as well as reducing the risk of illness in athletes.

The notion that you can’t get enough protein on a plant-based diet is a myth. Whilst athletes do require more protein than the general population, which is typically advised between 1.2 - 2 g per kg of body weight per day depending on the type of activity, intensity and duration, it is unfortunate that due to ill-advice from people without nutritional backgrounds, particularly with the rise of social media, many people believe that they need much much more than this.

However, the average individual who may not lead a lifestyle based on performance sports like an athlete can easily attain their required protein count whilst leading a plant based diet.

With success on any project at work, planning and organisation is mandatory to achieve success - this is so no different. To succeed at ensuring you achieve your protein intake, some organisation and planning can go a long way. A few examples of some great protein sources:

100g Chickpeas: 7g - Great in a curry and homous

100g Black beans: 11.3g - Great in tacos

100g Quorn vegan pieces: 15.3g - Great for thai green curry, fajitas and stir fry

100g Tofu: 12.6g - Great for stews, poke bowls, curries and ramen

100g Tempeh: 13.5g - More firm than tofu and great for curries and stir fries

100g Broccoli: 4g - Delicious in stir fries, steamed on the side of your meal and in salads

100g Peanut butter: 29.6g - Fantastic in smoothies, oat bowls, snack balls and desserts

20g Sunflower seeds: 3.3g - Great to add onto oat bowls, into smoothies and on top of salads

20g Almonds: 3.9g - Great to snack on and make into almond flour for baking

20g Pumpkin seeds: 6.4g - Great to add onto oat bowls, into smoothies, into snack balls and on top of salads

20g Cashews: 4.1g - Delicious roasted, in salads, mixed into vegetable bulgar wheat dishes and in curries

Proteins are made up of amino acids which comprise of essential and non-essential amino acids. Plant-based protein sources are often incomplete sources, lacking some of the essential amino acids (those that cannot be made by the body so have to come from dietary sources). This is typically methionine, lysine and tryptophan. Plant sources also contain less branched chain amino acids (BCAAs) - leucine, isoleucine and valine. In particular leucine, which plays an important role as a trigger of muscle protein synthesis as well as a role in stimulating recovery.

However, again with a bit of planning, it is extremely obtainable to put combinations of proteins together to ensure you’re eating a complete amino acid profile for example pairing quinoa and beans, porridge with soya milk, chickpea curry and rice and peanut butter on toast. In addition, BCAAs can be found in seeds, nuts and chickpeas and leucine in particular can be obtained from soy beans, pumpkin seeds and lentils. There are also a wide variety of plant-based supplements available, typically including a blend of soy, pea, rice and hemp protein, which may be beneficial for convenience.

To summarise, with some additional planning, as well as education, it is definitely possible to obtain adequate protein from a plant-based diet to support performance, as well as muscle growth. Without the additional planning and appropriate considerations, a plant-based diet, more specifically a vegan diet, can result in deficiencies which could decrease performance. Ensuring you’re eating a sufficient amount of each macro nutrient in each meal can be an effective and no nonsense way to ensure you’re eating a balanced diet.

Recipe: Mango Kulfi Nice Cream

Sat, 23 May 2020 15:17:04 GMT

For anyone who's missing ice cream right now, is lactose intolerant, is vegan or prefers something lighter on the gut - this one's for you. Not only is it refreshing but also nutritious and extremely versatile - you can just about anything!

Mango kulfi is often a staple at Asian weddings whilst wedding season may be at a halt, you can recreate this delicious dessert nutritiously and quite quickly!

Ingredients :

3 medium ripe bananas

3 chopped mangos

1 handful of hazelnuts

1 tsp saffron

Method :

1. Peel and freeze the bananas overnight.

2. Place into a food processor and add the chopped mango.

3. Blitz this on high speed with the sharp tool.

4. Once smooth and ice cream consistency, add chopped hazelnuts. You can have these in varying sizes and texture i.e. leave some course and some fine.

5. Add the saffron and turn the food processor on a slow speed.

Tip: Try to not over process so that the nice cream doesn't become warm.

6. Once mixed, pour into an ice cream tub, flatten with the back of a spoon and place in the freezer for 2-3 hours.

7. Serve with fresh nuts or a hint of cinnamon!

Recipe: Frozen Yogurt and Berry Cups

Sat, 23 May 2020 15:15:40 GMT

We made this on Instagram live and received such incredible feedback and we loved seeing all of your creations! This no-faff recipe is delicious, nutritious, high in protein, low in fat and great for the hot hot hot weather!

Ingredients :

Total 0% fat greek yogurt or vegan alternative like coconut yogurt or soya yoghurt

Assorted Berries if you want pink cups

Orange, mango, peaches if you want orange cups

or Spinach, avocado, kiwi if you want green cups

Method :

1. Add the yogurt and fruit of choice into a mixing bowl ensuring your fruit are either small or chopped finely.

2. Make sure your mixture has a stiff consistency and subsequently, spoon into muffin trays or cake/sweet moulds.

Optional: Place a popsicle wooden stick into each.

3. Place in the freezer for a minimum of 12 hours.

4. Our Live recipe is on Sonali's IGTV on Instagram - if you fancy some visual aids and to cook with us just head on over to: @sonali_bodyplot

This recipe is loved my adults and kids alike and acts as a great alternative to ice cream. It's also a recipe you can make with the kids - let us know if you give it a go!

To Do or Not To Do

Tue, 19 May 2020 12:42:45 GMT

Our psyche as a human being has us believing that everything we do is down to emotion, conscious thought and feeling. But, you’d be surprised to know that, in fact, the majority of our daily processing actually occurs automatically.

The human body has two main muscle systems in place - the voluntary muscle system and the autonomic muscle system. The autonomic system includes things like your cardiac muscle - beating automatically without conscious effort. You can’t make your heart beat - it just happens!

On the other hand, the voluntary muscle system is your skeletal system. Your bones, tendons and muscles. You choose to scroll on Instagram using your thumb - it doesn’t just happen!

So, with that being said and as you read this, think of the actions through your day which are completely automated?

There are plenty, some which you may not even be able to remember at the moment but are ingrained in your daily habits. Routines which may have occurred since you were a young child. If you can fluently read a language, you don’t have to stop at every word to process how it joins to the next. It’s fluid brain movement which allows you to carry out a task at pace. Similarly, when you brush your teeth every morning, you don’t need to re-learn how to hold the toothbrush or apply the toothpaste - it’s almost ‘autopilot’.

Our brains develop deep neural networks to enable us to perform tasks in the most efficient ways, utilising our energy systems and making use of an evolutionary process which allows us to carry out a task without the need to over-process the action being undertaken - thus, forming a habit. Regardless of how the habit has taken form, whether it is a new habit or an old, once a habit is ingrained into our daily process - it is simply automated to allow our brains to focus on the next task at hand that may require more processing power.

When we are much younger and being taught a new skill such as walking, we are less exposed to external factors which allow us to talk ourselves out of the task. We are also very much repeating what we see around us - adults, siblings and others using both feet to stride forward and so as a child, this gradual movement becomes normal to us to want to replicate. This is where the magic takes place and why we often use the term ‘children soak up knowledge like a sponge does water’. The act of repetition, consistency and training our voluntary system to pick up and learn a new task is what breeds continuous action. And once we have trained our system to take on a new skill voluntarily, we can learn to then automate the process.

Move, lift, repeat.

So how do we apply this to our healthy lifestyle? Here are a few pointers that have helped our clients regardless of age, experience, external factors or otherwise -

1) The act of doing is reliant on the belief it can be done

Just like we said earlier, children repeat what they see and believe they can do it - regardless of how wild it may seem! Think of a toddler who can only crawl and see’s those who are around him able to move freely. The toddler will only continue to try, failure is not an option! Belief, even if it is subconscious, is often the catalyst to taking on the next step.

2) Habits are formed by consistency, consistency is reliant on planning

If you feel you will falter in your journey to create a new habit, make a plan to stay on track! Training yourself to consume more water every day? It may therefore be unnatural for you to remember to have a glass of water every hour to meet your goal BUT the act of setting an alarm on your phone is the plan you put in place to meet that goal. Once the plan takes form, the consistency comes along and the habit becomes ingrained!

3) Be mindful of your existing ability to automate - once upon a time you didn’t know how to walk!

It may seem daunting at first to consider taking on a new skill, lifestyle or change. But, once upon a time, you couldn’t walk or brush your teeth or even tie your own shoelace! The mind's incredible power to learn a skill and work hard to automate it is what evolutionarily makes us such superior beings. You can make a change - you just have to remember it may not happen overnight.

Remember, Rome wasn’t built in a day.

Recipe: Mozzarella and Aubergine Bake

Fri, 15 May 2020 10:29:31 GMT

Ingredients :

1 slice of toast

1 large Aubergine

1 ball mozzarella (can also use low fat variant)

Basil leaves

Marinara sauce (see our Body Plot recipe for our homemade recipe.)

1. Cut the aubergine horizontally in small increments about 80% the way through

2. Thinly slice the fresh ball of mozzarella

3. Fill every other cut of aubergine with one slice of mozzarella

4. Fill the others with basil leaves

5. Place these into a oven proof dish and cover with fresh marinara / tomato sauce

6. Top this with any left over mozzarella

7. Whizz one toast in a blender until they become fine breadcrumbs and top this all over the bake.

8. Place a foil on top and bake for 60 mins!

Recipe: Marinara Sauce

Fri, 15 May 2020 10:28:08 GMT

Ingredients :

3 red peppers

2 red onions

4 cloves garlic

6 tomatoes [varying types helps add flavour]

Olive oil

1. Place 3 red peppers halved, 3 red onions, 4 cloves garlic onto one baking paper and place sliced 6 tomatoes sliced (on another baking paper).

2. Drizzle olive oil and top with salt, oregano and pepper.

3. Place this into the oven at 180 degrees for 30 mins.

4. Put all the veg into a blender with 2 tbsp nutritional yeast with a handful of basil.

5. Blend until desired texture - smooth or you can leave it a little chunky!

Comfort eating during coronavirus

Mon, 11 May 2020 17:20:57 GMT

With the prolonged uncertainty around COVID-19, it is absolutely understandable if you are feeling as though your anxiety is through the roof right now.

As lives have changed, it is natural that our routines may have changed too. Meal times, meal patterns, sleep routines, exercise times and work hours may have all changed. This, alongside the lack of social activities, BBQs and parties may mean you’re not feeling as motivated to rustle up a healthy meal in the kitchen. It also might be mind boggling to focus on good nutrition now, given the wealth of mixed advice on social media channels and an increased focus on washing your hands, keeping a social distance and refraining from visiting the supermarket unless essential.

Another important reflection you may want to consider are your increased stress levels and responding to it by emotionally eating or ‘comfort eating’, as it is better well known. Comfort eating is a common tool people use to suppress their emotions or provide a different outlet for people to display and manage their emotions. We all deal with stress, anxiety and pain differently; so where one may cry, another may eat. And this is never limited to one sort of person as people use different methods to display their emotions across different situations. Often comfort eating consists of foods high in sugar (particularly refined sugars) and/or fat and these types of foods trigger our dopamine and serotonin production (the happy hormones) and it’s this which in turn activates the reward and pleasure centres in our brain - making us feel good!

The more we repeat this given action, the more we learn to ignore our natural hunger signals due to the repeated and strengthened activation of our brain reward pathways. Before you know it, you grab that chocolate bar every time you’re stressed, even without thinking twice.

Lastly, being in isolation can often mean that people have less to look forward to and encounter feelings of sadness and demotivation much more often. It can also make us feel lethargic, tired and low which is quickly turned around when eating a high-sugar chocolate bar which can make us feel energised very quickly. We can all of a sudden become addicted to feeling energetic and seek those high-sugar foods more regularly - often this comes around as ‘cravings.’

As you can see, comfort eating is so common and can happen due to a wealth of reasons. The point is however, to not punish yourself but instead focus on finding solutions that can help you reduce the amount of times you are wanting to comfort eat and, practice self-love. What tips can you implement straight away?

Get moving

Staying active can be a natural energy-booster, can distract you from picking up that high-sugar bar and can help you find purpose and enjoyment in the things around you. Even going for a 15-minute walk can be a welcomed break and a lovely way to receive those endorphins (happy hormones.)

Food mood diary

Keep a food mood diary. Often we are not conscious about the food we eat. We always get our prospective clients to complete a food diary before beginning our programmes. This can help you feel more in control of your intake, help you identify your triggers and help you see patterns in your food and mood.

Practice self-care

Take some time to do something you love. Whether that is riding the bike, reading a book, cross-stitching or watching your favourite film - take some and dedicate this time to you.

Distraction techniques

Often we eat because we are bored so instead, distract yourself. Brush your teeth - no one can be bothered to brush their teeth twice. Go for a walk - you’ll return feeling energised and less likely to want to eat! Ring a friend - when your mouth is moving to talk, you’ll be less able to move your mouth to eat. Have a hot mint tea, this can alter the taste sensation. Lastly, distract yourself with cleaning the cupboard, doing the laundry, doing the ironing or getting some work done - often all you need is a couple of minutes to change your mindset.

We hope this helps!

Sonali

4 Steps to Help you Overcome your Workout Anxiety

Tue, 05 May 2020 09:54:44 GMT

There are a huge number of us who have realised that either the money we were paying to use (or not use) the gym - is actually money which we may not feel the need to pay again. Because if there are any silver linings that have come out of the current Covid-19 pandemic - it’s our ability to adapt, overcome, improvise and flourish.

With the incredible level of content being published and widely available, alongside the ingenuity and technological advancements we have all been blessed to experience - the workout ‘bug’ has bitten many. Virtual classes, virtual personal training sessions and consultations, ‘live’ workouts to name a few. But the exercise bug hasn’t made its way around to everyone…

The increased amount of time we are all spending on social media platforms exposes us to the big buzzword at the moment (and arguably before the pandemic hit) - health.

This can look different to everyone. From healthy cooking to physical/mental health - health is now at the centrepoint for many. And rightly so.

Never before in our modern history has healthier living become so accessible to so many. And, in the current climate of wanting to ensure you are living your healthiest life to starve off the various threats to today’s society - many are still asking themselves the same question -

Why can’t I seem to shake off the challenges I am facing when it comes to leading a better, healthier lifestyle?

The information age we live in can often stop us from looking within ourselves. So, recognising that you have workout or exercise anxiety is the first step to really understanding why you are finding it difficult to do the activities you would like to do, but can’t seem to find yourself taking steps towards.

Workout or exercise anxiety is real. It has always been real and is being experienced more now than ever before. So, here are 4 steps to help you overcome some of these challenges/fears you may be facing -

1) Ask yourself why?

What are the reasons you are feeling so negative towards the idea of exercise and healthier choices? Try to understand the relationship you have developed with being active and if it is a toxic one - ask yourself why?

Remember, we were all kids running around on a playground at some point in time. Or playing with friends and family. Running to kick a ball or playing with a skipping rope was fun - not a chore.

2) Do something you don’t immediately feel negative towards.

A good place to start is to think about activities that don’t immediately want to make you heave! We are innately built to move so if it is a case of finding workouts a chore - bring yourself back to an activity which you enjoyed at some point in time. For example, this may be cycling for the sake of feeling freedom on your first set of wheels. So do it again! The positive effects on your health from doing something you actually enjoy might be the reason you find your love again when it comes to leading a more active lifestyle.

3) Find accountability in a training partner

We all have that one person we have the odd chinwag with about the things that are making us unhappy when it comes to our appearance or health. And chances are, that same person has their own thoughts about their own journey. So, combine forces! Pick an activity collaboratively that you will enjoy. It doesn’t have to be as ambitious as rock climbing or skateboarding! Something as simple as having a walking partner will allow you to share your experiences, journey and struggles.

4) Ask questions - we’re here to help!

We often seek validation in the things we are unsure about. So seek validation, ask questions, learn. Each and every challenge you’ve overcome in your life has been through consistent hard work! Even if you don’t always recognise it. But hard work is sometimes not enough if you don’t know exactly HOW to do something.

‘Don’t be afraid to ask questions. Don’t be afraid to ask for help when you need it. I do that everyday. Asking for help isn’t a sign of weakness, it’s a sign of strength. It shows you have the courage to admit you don’t know something, and to learn something new.’ - President Barack Obama

How to make your food get further

Mon, 27 Apr 2020 07:50:02 GMT

We’re living in unprecedented times and now more than ever weekly shops have become challenging. The most simple aspects of the grocery shop like queuing, buying fresh food and seamlessly and quickly paying followed by jolting off to the next daily activity, are now non-existent. It would be safe to say these are definitely aspects we have taken for granted!

However, we encourage our clients to find opportunity and growth in every challenge. It is therefore the time to become more resourceful and creative so we can continue to thrive. You may think that it is impossible to lead a balanced and healthy lifestyle, but you most definitely can and hopefully some of these tips will go a long way.

Fresh produce

Unlike the baking and dairy aisles, fresh fruits and vegetables are easily accessible both from supermarkets and fresh food markets. Buying a good variety of different fruits and vegetables, along with different colours, will allow you to receive more vitamins and minerals, keep you fuller for longer as many of these foods will be high in fibre and may also promote creativity in the kitchen!

A few ideas: Creamy garlic mushrooms (Recipe can be found on our website and video on our YouTube channel), stuffed peppers, baked sweet potato, Mediterranean roasted vegetables, fresh vegetable soups, vegetable tagines, curries and stews!

Frozen produce

Many people avoid frozen vegetables and fruits thinking they would lack nutritional value. However, much to your surprise many vegetables contain greater nutritional value than fresh produce do due to the fact they are often fast frozen in their fresh state which holds all the nutrients and loses very little. Remember, that nearly all foods can be frozen so instead of putting things in the bin, take them to the freezer instead. Plus, we can assure you that you’ll be thankful to have frozen food and meals when you have no food in the fridge!

Dairy alternatives

Cow’s milk is a hard find for many so why not take the opportunity to try a dairy alternative which are in greater quantities in the supermarket? They can be excellent forms of protein (particularly, soya milk), lower in calories than cow’s milk (particularly, almond and soya milks) and many have fantastic amounts of calcium, B12, iron and Vitamin D as well as providing less sugar than cow’s milk. Check out the free from aisle!

Flour

The world is baking and we are loving all the fantastic photos that are being sent to us by you all! Don’t despair if you can’t find your normal white or self-raising flour in the supermarket. Why not try to make your own flour or use an alternative? You can make your own oat flour using fresh oats and a food processor. You can also opt for coconut, spelt, buckwheat, gram and millet flour for your baking endeavours and just add a teaspoon of baking powder to help it rise!

Eggs

Eggs may also be challenging to find. If it’s for baking, you can use ripe bananas instead or you can also use egg substitutes such as chia eggs or flax eggs. Simply mix 3 tbsp of water with 1 tbsp of milled flax seeds / chia seeds. Let this sit for 10 minutes and then use this as one egg (multiply the recipe for more ‘eggs’.) If you fancy some scrambled eggs, why not try tofu scramble? It’s delicious - particular with some garlic, onions, turmeric and herbs!

Tinned goods

Tinned goods are affordable, accessible and last for a long time. Legumes and lentils are particularly high in fibre, complex carbohydrates, a great source of protein and can add lots of minerals to your health such as iron and magnesium. These amazing gems are also versatile in their use - make it into a curry, a stew, a tagine and you can even add this to your omelettes, pies, pastas and more. Did you know you can also bake with legumes? Try baking our famous chickpea brownies or you can even use black beans. Of course the family favourite - Homous - is also made using chickpeas. However, you can also use other beans such as butter beans or cannellini beans to make a different style of houmous too.

We understand this time may be stressful but it doesn’t need to be. We have so many recipes on our blog, our YouTube and our Instagram pages so remember to be open minded, positive and treat it as an opportunity to be creative. You will learn so much from this experience, it will give you the opportunity to learn more about different foods that you didn’t know existed, a great way to spend quality time with the family by cooking together and perhaps this will encourage you to all cook creatively, post-lockdown too!

1 hour is 4% of your day - get your workout in!

Tue, 21 Apr 2020 07:41:21 GMT

If health was a currency, and you were asked to put in 4% of your daily budget for 100% in returns - would you bite? Let’s be honest, you wouldn’t think twice right? Most would even double their investment and put in 8% to try and get even more in returns! So, even alongside such attractive returns, what is it about the human mind that gets in the way?

It’s fair to say that dedicating 1 hour isn’t necessarily the difficult part, it’s finding the discipline and structure. Our years of taking and helping clients with their mindset changes often overtake helping the client find an extra muscle gain or inch loss. Mindset is key.

Some of the most important points we cover at the start of any journey include the following three questions -

1. What is your why?

2. If a loved one was in your shoes, what advice would you give them?

3. See question 1!

Our behaviours are dictated by our actions, however, people do not ordinarily stop to question why they may be feeling a certain way when it comes to the topic of exercise, health and wellness. An action or feeling that is impacting the reason you aren’t able to do something more often than not is the answer. But how do you dig deep and figure out what it is?

We term these actions or feelings as ‘monsters’. Shaf, one of our Co-founders and Coaches uses the term ‘Don’t feed the monster you’ve created in your head!’, with plenty of his clients.

Let’s say you were chased by a dog as a child, which has now created an irrational fear of dogs. It means everytime you see a dog, you HAVE to cross the street because your subconscious has tapped into the fact that at one point, you had an extreme level of discomfort and fear when a dog chased you. You may even tap in to the thought and say it out loud (as you’re crossing the street), as to how irrational it is - but your action was dictated by a pattern your brain has now placed to ensure you no longer feel the discomfort and fear you once did!

Our brain is an incredible, mesmerizing supercomputer which, over time and evolution, has found the best way to create action with the least amount of energy expanded. How do you ensure that happens? By creating patterns. Patterns come in the form of behaviours that are repeated. This way, our brain doesn’t have to overwork itself to repeat something and use the same amount of energy it once did to learn a behaviour.

So, back to our dog then.

Chased by dog. Nervous system experiences elevated levels of fear, anxiety and adrenaline. This uses a lot of energy! So the next time, our protective brain kicks in after millions of years of evolution and self-preservation to ensure we don’t waste as much energy next time on a repeated action.

But, what if this time, you didn’t cross the street? It doesn’t mean you’re now the dog whisperer but it does mean you’ve created a new neuropathic connection and pressed over-ride on your brain. You’ve created a new behaviour! And soon, new becomes normal.

So, reminding yourself -

- that you aren’t the same small kid chased by the dog.

- that you are no longer afraid of the dog and actually you recognise it’s on a leash.

- that you are confident in your ability to make this change

The reminders above would make all the difference in helping you overcome any irrational fears and keeping you on the same side of the street as the dog. And when you do it once, you’ll do it again!

Now, apply this thought process to any other ‘monsters in your head.’

Can’t wake up early to exercise because historically it’s been a struggle?

Can’t consume the right foods and find yourself emotional eating?

Can’t develop the motivation to stick with your exercise journey?

Remember, all the ‘monsters’ above are just situations which require you break down where the pattern came from, what’s keeping you repeating the same pattern again and most importantly, taking the first step to change that pattern!

So the next time you find yourself repeating an old action, just remind yourself - creating new behaviors can be hard, but your supercomputer brain has the ability to override anything you tell it to.

You’re in control.

Recipe: Creamy Garlic Mushrooms

Mon, 13 Apr 2020 17:35:47 GMT

Did you know mushrooms are high in Vitamin D - a Vitamin we usually get from the sun!

These mushrooms are truly delicious and went down a treat in our household even with those who don't favour mushrooms as much.

Ingredients:

500g Mushrooms of choice

2 cloves of garlic crushed

1 tbsp olive spread

Spring onions

2 tbsp of Lightest Philadelphia

1 tbsp olive spread

Chives or herbs of choice

Squeeze of 1 lemon

Grounded pepper

Himalayan pink salt

Method:

1. Chop mushrooms into slices.

2. Add 1 tbsp of olive spread into a nonstick wok.

3. Add garlic cloves and stir for 1 minute.

4. Add garlic and continue to stir.

5. After 2-3 minutes, add spring onions and stir through.

6. Add the Philadelphia and stir through to complete immerse.

7. Add 1 squeeze of lemon and chopped chives and stir through. Simmer on low heat so that the flavours immerse.

8. Add grounded pepper and Himalayan pink salt to taste and serve.

This dish can be served as a main, as a side, on toast, as bruschetta or on a wrap as a creative pizza topping.

Come and join us on YouTube where you can cook this recipe with us. Head on over to: www.youtube.com/c/BodyPlot

Send us lots of pictures of your mushroom creations!

Recipe: Courgette Fritters

Mon, 13 Apr 2020 17:34:28 GMT

This easy and delicious recipe resembles Indian bhajias but without the saturated fat and with bundles more nutrients.

Ingredients:

2 courgettes

1/2 cup Eatlean / Arla protein cheese or cheese of choice

3/4 cup quinoa flour

1 red onion

2 eggs or flax eggs

4 cloves garlic

Himalayan Pink salt

Grounded Pepper

Method

1. Grated 2 courgettes into a bowl and add a sprinkle of Himalayan pink salt. Massage through.

2. Pour the courgettes into a colander and let it sit for 10 mins to drain excess water.

3. Pour the grated courgettes onto a cheesecloth and wrap and wring to remove any remaining water. Ensure you do this until there is little to no water remaining.

4. Meanwhile, chop some red onions and grated the garlic.

5. Empty the grated courgettes into a large mixing bowl and add garlic and onions. Stir through.

6. Add the quinoa flour, grated cheese and 2 eggs whisked and continue to stir until it's completely combined.

7. Sprinkle the mix with Himalayan pink salt and pepper and stir.

8. On high heat, add 1 tbsp of organic rapeseed oil. Proceed to add 1 spoon of mixture and use a spatula to flatten.

9. Once you can see the mix has become more solid and stuck together, gently flip and cook on the other side.

10. Serve the fritters hot with a side of homemade salsa or homous!

These fritters are truly delicious. If you want to cook with us and see how it's done, head on over to: www.youtube.com/c/BodyPlot and come and cook with us!

Let us know how you get on and send us some pictures of your delicious fritters!

Recipe: Mexican Tofu Stir Fry

Mon, 13 Apr 2020 17:33:21 GMT

Stir fry is a Chinese cooking technique in which ingredients are fried in a small amount of very hot oil while being stirred in a wok. The technique originated in China and has spread across Asia and now the West. As with everything, we love to be innovative so we can tailor recipes to our ever-changing tastebuds. So why not bring Mexico and China together and take inspiration from both.

Whilst noodles are commonly used, vegetables are also great forms of complex carbohydrates and we, therefore, refrain from adding noodles when eating in a calorie deficit. If you are eating in a calorie surplus or maintenance, then you can also add noodles to this dish.

Ingredients:

1 block Cauldron Tofu or Tofu of choice

1 large pack of stir fry vegetables or chop your choice of vegetables fresh

1 tbsp hot smoked paprika

2 cloves of garlic

1 thumb piece of grated ginger

1 tsp tamari soy sauce

1-2 tbsp cornflour

1 tsp cajun seasoning

1 tsp cayenne pepper

Grounded Pepper

Himalayan pink salt

Method:

1. Drain your tofu according to pack instructions.

Tip: Use a cheesecloth to drain instead of kitchen towels to be more environmentally friendly.

Tip: Use a heavy object and drain as long as possible to achieve the toughest tofu.

2. Chop this into cubes in size of choice. And add into a bowl or a roasting tin.

3. Top with all the powders, aside from corn flour, and stir through until completed coated.

4. Top with cornflour and completely coat.

5. Spray a roasting tin with fry light and pour in the tofu cubes. Add into the oven at 200 degrees and cook for 30 minutes. To make it extra crispy, add into the grill for a further 10 minutes.

6. Meanwhile, in a non-stick wok add fry light followed by garlic and ginger. Keep stirring until cooked.

7. Add vegetables and gently saute.

8. Once half cooked, add the tofu and stir through.

9. Add the soy sauce and stir gently.

10. Serve the stir fry so that the vegetables remain crunchy.

Recipe: Broccoli and Cauliflower Mash

Mon, 13 Apr 2020 17:32:20 GMT

This is our favourite way of having a side of mash along with eating a large volume of nutrients in a small quantity. This mash is also lower in calories, full of potassium and fibre and high in iron.

Ingredients:

2 tbsp Olive spread

2 tbsp total 0% fat greek yogurt or soya/coconut yogurt

1/2 cup grated Eatlean or Arla protein cheese/cheese of choice

3 cloves crushed garlic

1 Cauliflower Head

1 Broccoli

Chives [or herbs of choice]

Optional: 1 tsp mustard

Pepper

Himalayan pink salt

1. Chop broccoli and cauliflower into small florets and subsequently steam. Steam retains more nutrients than boiling.

2. Add the broccoli and cauliflower into a food processor or a nutri bullet. For the latter, you may need to add 1-2 tbsp of water. Blend this until a lumpy mash, not until it is pureed.

3. Meanwhile, heat the olive spread in a non-stick wok and add garlic. Stir through until cooked and proceed to add the mash.

4. Stir the mash through and add 2 tbsp greek yogurt. Keep stirring.

5. Add the grated cheese and continue to stir.

6. Season well with pepper, Himalayan pink salt and whatever other seasoning you like.

7. Lastly, add chives or herbs of choice and remove from heat.

8. Serve hot!

We think this is truly delicious and you can also add carrots, peas and any other vegetables you like to make it add more lumps if your dinner guests prefer!

We also have a recipe video on our youtube channel - https://www.youtube.com/c/BodyPlot

Cook with us!

Recipe: Vanilla, Chocolate and Marble Cupcakes

Mon, 13 Apr 2020 17:30:58 GMT

Whilst these aren't using more nutritionally dense food substitutes, at Body Plot we believe in balance. You can therefore bake and eat cupcakes and instead of substituting ingredients, just remember you don't need to eat them all in one go! We baked smaller cupcakes, had less of them but still enjoyed every single bite!

Ingredients:

120g Sugar of choice

120g Olive spread [or butter]

120g Self Raising Flour

1/2 tsp baking powder

1 egg or flax egg

1 tbsp cacao or cocoa

Milk of choice [we used Alpro unsweetened soya milk]

Method:

1. Preheat oven to 180 degrees [fan oven.] In a large mixing bowl, cream together sugar and melted olive spread or butter. Ensure it's totally mixed and creamed together.

2. Whisk an egg into a bowl or make your flax egg. Add this into the mix gradually and whisk to fully combine.

3. Gradually add the flour whilst folding in with a wooden spoon.

Tip: Fold by drawing a number 8 with your spoon

Don't overdo this process as you'll remove the air

4. Add 1/2 tsp of baking powder and fold gradually and briefly.

5. Add milk using tablespoons so that it forms a smooth and 'droopy' consistency and then proceed to divide the mixture into halves.

6. Add half the mix into cupcake moulds. For plain vanilla you can fill the cupcake moulds 50%. If you wish to make marble cakes, then fill the cupcake mould by 25%.

7. With the remaining mixture, add 1 tbsp cocoa or cacao and mix with a spoon to fully combine and make a chocolate mix.

8. Proceed to fill the cupcake moulds with chocolate cake mix. Follow the same instructions as with regular mix e.g. 50% for cupcakes or 25% for marble cakes.

9. For Marble Cakes, use a toothpick and draw a few swirls. Be cautious to overmix so that it doesn't completely combine.

10. Place in the oven for 12-15 minutes and serve warm.

Happy Baking xx

How to stay motivated

Mon, 13 Apr 2020 17:29:20 GMT

One of our wonderful followers on instagram messaged us last week and said, “How do I stay motivated? I have every intention to wake up and work out but all I wanted to do is sleep and eat all day.”

We know that she isn’t the only one feeling this way as we all go through bouts of enthusiasm and then periods of not wanting to do a single thing. But the question is, how do we sustain those bouts of enthusiasm? How do we have more peaks than troughs? Or better yet, how do we avoid troughs altogether?

Well, we think the first thing to remember is that motivation derives from the word ’motive’, which means “needs, desires, wants or drives within the individuals.” We don’t know about you, but we often *want* a chocolate bar. But with time, that *want* soon fades. Now, think of the *want* in wanting to lose weight in the same way. In time, it can also fade.

You see, that’s the problem with motivation.

Motivation relies on a want, and wants come and go. It’s when you suddenly realise that it’s not motivation you should be relying on but actually, ‘discipline.’ Discipline is the action of obeying to a rule and ingraining it into a habit. For example, ask yourself: Why do you brush your teeth every day? Are you motivated to brush your teeth every day? Think about those days that you’re so tired, you’ve had a long day and all you want to do is curl up in bed - are you really excited about brushing your teeth? We think the answer for most is, ‘no.’ However, we are disciplined to brush our teeth 2-3 times a day, despite not always being so motivated.

So, the question naturally prevails, how do we become more disciplined?

Firstly, make the action a non-negotiable. Brushing your teeth is a non-negoitable. Showering is a non-negotiable. Whether it is drinking 2L water per day or exercising for 30 minutes per day - make it your non-negotiable.

To make something a non-negotiable, you must understand the ‘why’ behind it. Why is it important for you to do this? Brushing your teeth is required to ensure good oral hygiene and to prevent any tooth decay. Showering delay is required to ensure good physical hygiene, to prevent bodily conditions and of course, no one wants to smell! 2L of water is required as our body is roughly 80% water so we need to drink that much to ensure we are keeping our bones, organs and muscles healthy and to prevent the onset of any health adversities. We need to exercise a minimum of 30 minutes daily to ensure we keep our bones, joints, organs and muscles strong and to prevent the deterioration of our health and to live a longer and healthier life. Understand why this action is so important and it’ll soon become a non-negotiable.

Secondly, understand your why. We all have a purpose for everything we do. You might be saving money right now to go on a big family holiday next year. You might be reducing your sugar intake right now to reduce the risk of diabetes. You might be working hard at your job recently so you can pay your rent. Everything we do right now, has a purpose. That purpose is what we call your ‘why.’ Why do you want to do this action in particular? Bringing this discussion back to health, it might be that you’re overweight and need to reduce your weight to become healthier. It may be that you can no longer run after your children any more and are getting severly out of breath. Perhaps you want to exercise daily as you’re feeling a strong feeling of lethargy, particularly at work. Or, perhaps you tried on an old shirt and it no longer fits. It’s impacting your confidence, self esteem and you no longer feel like ‘you.’ All of these could be your ‘whys’ and they are integral to succeeding in whatever action you are aiming to undertake. So make sure before anything, identify why do you want to do this and then follow it up by writing it down. A reminder of your why, followed by your intention is such a great way of staying focused on your goal.

Now that you have your why, you understand the general purpose of the benefit in this action and you understand the action you want to take place, we now need to identify the how.

How will this go from intention to action?

A PLAN!

If you treat this process like a project at work you’ll quickly realise that a plan needs to be set in place prior to jumping in. The problem is, most people jump into the action based on a surge of temporary emotion without setting in a plan of action. This is like jumping into a strategy at work without having a plan or a team in place. Failure to prepare, prepare to fail.

Let’s go through a few examples together

“I want to exercise for 30 minutes daily.”

Wrong: “I’ll get it done every day at some point.”

Right: “I will wake up 40 minutes before I usually do and follow the 30 minutes online workout that Body Plot has recommended. For this to happen, I need to make sure that I sleep 40 minutes before. To make this happen, I will try and meal prep more over the weekends to ensure dinner gets done quicker and I will also communicate with my partner and children so that we can all contribute to the household chores. This will take more pressure off me and spare me more time.”

“I want to drink 2L of water every day”

Wrong: I’ll take a bottle with me and try to drink it.”

Right: “I will fill up a 1L bottle in the morning. I will finish my first bottle between 6am - 12pm. I will refill this and drink the second bottle between 12pm - dinner time. I will set reminders on my phone in the form of alarms to ensure that every time the alarm rings, I will drink my water. I will also tell my colleagues of my intention so they can remind me to drink it too.”

“I want to eat according to a 7 day food diary without drifting off.”

Wrong: “I’ll make a plan and try my best to follow it as closely as I can.”

Right: “I will make a food diary on Friday and go for my weekly food shop on Saturday. If I make a good plan, I will then only buy the items in my food diary. I will also ensure that I go for my grocery shop after lunch so I don’t buy things based on a hungry stomach. I will make a 7 day checklist which I will stick on my fridge and tick it off every day to show that I have successfully completed each day - this will hold me accountable.”

Lastly, make yourself a goal. Goal’s are very important and dividing this between smaller and more short-term goals alongside setting longer term goals are both crucial. Health journeys, like most journeys, can be very long and laborious. A health journey doesn’t happen overnight and you do require a great deal of patience and hard work. Therefore, keep yourself focused by setting a final goal and interim goals. For example:

Ultimate goal: I want to lose 2 dress sizes in 6 months

4 week goal: I want to be able to do a 1 minute plank which is double what I can do now.

8 week goal: I want to have stuck to my exercise schedule for 8 weeks straight. At this point, I will take myself to the shopping centre to buy a new outfit.

12 week goal: I want to fit into my old jeans which are one size too small.

These small wins will keep you focused, excited and keep the momentum going for you to finally reach that ultimate goal.

Remember everyone, there will be days that you don’t want to lift a finger and that is completely okay. You do not need to be a Duracell bunny every day and rest is equally important. But if you find yourself making excuses, spending more days feeling lower in productivity and constantly battling with yourself as you’re yearning to reach that goal - then we hope this four step approach really helps you!

Change your mindset - make it a non-negotiable.

Set a general purpose and identify what your purpose is and write it down.

Write down an action plan.

Set yourself short-term and long-term goals.

Let us know what goals you have put into place, what your action plan has been and what you’re doing to achieve your long term goal - we would love to hear them!

Recipe: Cacao and Walnut high-protein pancakes

Tue, 07 Apr 2020 07:42:39 GMT

These pancakes were delicious and are high in protein, iron, zinc, Vitamin D, healthy fats and Vitamin C!

Ingredients:

1 scoop MyProtein Vanilla Soy Isolate protein powder

1/2 tsp baking powder

1 tbsp organic cacao powder

1 egg or 2 egg whites

Strawberries

11 tbsp unsweetened soya milk (quantity varies for different kinds of milk)

3 crushed walnuts (and extra for topping)

Recipe

1. In a bowl, add protein powder, baking powder, cacao powder, eggs and milk. Whisk everything through until the lumps have disappeared.

The texture should resemble regular protein mix or angel delight. Add more milk by tbsp if you need to do.

2. Add the walnuts and stir.

3. Heat a non-stick pan and spray with fry light.

4. Pour on one ladle of pancake mix and lightly press to form a circle. Once it bubbles and thickens, use a spatula to edge the pancake off the pan, and flip.

5. Wait another 30-45 seconds for the pancake to thicken and then remove off the pan.

6. Top the pancakes with extra walnuts and chopped strawberries and serve warm.

A video of these pancakes in the making can be found on our YouTube Channel: Body Plot - join us there to cook together. For now, tag us in your pancake creations, we can't wait to see!

We lose 2.5litres of water a day!

Mon, 06 Apr 2020 13:03:21 GMT

Fun fact: We lose 2.5litres of water from our body on a normal day.

Our kidneys, skin, digestive system and lungs use that much water - just to operate! That's without you living in a warmer climate, consuming diaretics (coffee, alcohol etc) or exercising. Mind = blown.

With the human body requiring 2.5litres of water daily to operate optimally, and the nation's natural reluctance to consume water (some, not all) - it doesn't take a fitness guru to tell you that we need to be consuming more water!

The average human being is carrying between 10-15lbs of waste matter. How, you might ask?

A normal adult has 20 feet worth of large intestine, neatly wrapped up in the ingenious set up known as our digestive system. As the things we've consumed make their way around our digestive tract, the body does a fantastic job of pushing this matter around the system whilst taking from it the mix of nutrients, minerals and nutritional goodness. But in time, small increments of things that have been harder to digest start to accumulate. Without a constant supply of fibre and water to keep things moving, the accumalation simply continues and voila! You are left with waste matter in your gut.

Why is this an issue?

- Bloat

- Less than optimal passage for matter to travel through which makes your body work even harder to perform what should be a simple task.

- Disruption to the millions of nerve endings in your digestive system that communicate with your brain and nervous system.

- More disruption = less serotonin production. Less serotonin production = less happy hormone.

And we all want to be happy, right?

We could say science has taught us this, but then we would be taking away from the incredibly intelligent system that is the human body.

Trust your gut. If it's feeling pretty horrendous during this extended home holiday (thanks Covid-19), there's a high chance that your digestive system is having to battle its way through waste matter.

How do you try to overcome this monster that you've created in your head about water?

System! Routine! Repetitive action!

Just like anything else you do in life, brushing your teeth, showering daily, switching on Netflix as you settle in for the evening, system and routine are key!

5 tips that we find that help our super successful clients -

1) Start your day off with a glass of water.

2) End your day with a glass of water.

3) Throw a glass of water down before each meal.

4) Treat it as a game! We all like targets. If you've already knocked back 5 glasses of H20 goodness, nothing is stopping you from getting the next 5!

5) If you're visual, buy a 2 litre bottle that is see through do you can track and push yourself when you're so close to finishing!

Recipe: Healthy Pizza

Sun, 05 Apr 2020 18:22:09 GMT

This is one of my favourite recipes! Everyone loves pizza and yet one slice of pizza from your favourite brand could be adding to 300 calories. This entire healthy pizza can be less than 300 calories, less saturated fat and more protein than your conventional branded pizzas.

Ingredients:

1 wholemeal wrap

Eat Lean or Arla protein cheese

1 red onion

1/2 courgette

1/2 aubergine

1 red bell pepper

3 garlic cloves

Optional: mushrooms, chillies, tomatoes, sweetcorn, pineapple and any other pizza topping you like

Homemade tomato sauce

Mixed herbs

Himalayan pink salt

Pepper

Method:

1. Preheat your oven to 180 degrees.

2. Chop all of your vegetables either in large slices or brunoise

3. In a non-stick wok, add 1 tsp of extra virgin olive oil.

4. Add crushed garlic and chopped onions.

5. Once browned, add chopped peppers followed by Himalayan pink salt, mixed herbs and pepper.

6. Keep stirring on low gas until cooked through.

7. Meanwhile, top one wholemeal wrap with tomato sauce. Top with your red pepper mix followed by any vegetables you wish.

8. Top with grated protein cheese, followed by herbs.

9. Place in the oven for 10 minutes or until the wraps is at desired texture.

Note: protein cheese takes a little longer to melt than conventional cheese.

After eating this pizza, you will never look back. You'll experience lots of flavour, lots of fibre, lots of energy, no bloat and it'll become a favourite for the whole family.

Recipe: Rutabaga Fries

Sun, 05 Apr 2020 18:20:44 GMT

HISTORY LESSON:

At some point in time, the turnip and cabbage had a child: purple rutabaga! Who has had this gem of a root vegetable? They are extremely amazing sources of complex carbohydrates and are not only amazing in soups and stews but make incredible fries.

The best part of Ratabaga is that you can also use the greens for your meal too!

Rutabaga is high in Vitamin C which neutralises free radicals and also plays a key role in iron absorption, immune health and collagen synthesis. It also contains great levels of Vitamin E that helps fight cell damage. They are also high in fibre which is extremely beneficial for sound bowel health.

Try making this interesting for the kids and for your Friday night dinner with rutabaga fries!

Ingredients:

1 Purple Rutabaga

1 tbsp extra virgin olive oil

1 tbsp garlic powder

Himalayan pink salt

Mixed Herbs

Method:

1. Preheat oven to 200 degrees.

2. Chop the rutabaga into fries like shapes and collect in a roasting tin.

3. Drizzle the olive oil followed by sprinkling Himalayan pink salt. Massage the salt into the fries and let this sit for a few minutes.

4. Top with garlic powder and mixed herbs and stir.

5. After everything is coated, place this into the oven for 20-30 minutes or until a fork comes out clean.

Recipe: Chickpea Omelette

Sun, 05 Apr 2020 18:19:06 GMT

This Chickpea variation is every person's dream. Not only is this dish full of flavour but also full of fibre, healthy fats, complex carbohydrates and an excellent way to get in a great variety of different vegetables.

Ingredients:

130g Chickpea flour

1 cup of water

1/2 courgette

3 cloves garlic

1 green chilli

1 inch grated ginger

1 red onion

1/2 tsp turmeric

1/2 tsp chilli powder

Handful of coriander

Himalayan pink salt

Any other vegetables you like [I love adding carrots and white radish!]

Method:

1. Add the chickpea flour to the bowl followed by chilli powder, himalayan pink salt, chilli powder and turmeric powder. Stir through until combined.

2. Add grated courgettes, garlic, ginger, chopped or grinded green chilli, chopped red onions and any other grated vegetables you like. Stir through until well combined.

3. Add the water and stir once more to ensure everything has mixed completely.

4. Heat a non stick pan on high heat. Once hot, lower down the gas to low-medium.

5. Using a ladle, pour one spoon of omelette mix onto the pan and promptly use the back of the ladle to spread into a thin circle.

6. Once bubbles form, prop up the edges of the circles and proceed to flip the omelette. Cook on this side for another 30-60 seconds before removing.

7. Serve hot with some carrot chutney or homemade mint sauce using greek yogurt!

If you want to see this recipe being made, head on over to our YouTube Channel where you can cook along with us to see how it's done!

How to keep strong and sane during lockdown

Mon, 30 Mar 2020 07:41:49 GMT

From working twelve-hour days, driving like a mad person between work, the kids’ after school activities, and getting home to cook endless meals before having to do it all over again, the time has come to: stop. The recent crisis has led to the nation coming to a halt. But after a short while, it can be tough to keep your sanity. From having the children at home, to only going out once a week, coupled with not being able to see your friends or hit the gym - it's understandable why this lockdown can make you feel like a mad person in a totally different way. But don’t despair, there are so many ways you can keep your strength and sanity during this period of time.

WAKE UP EARLY

It can feel easy to slip into a poor routine, starting with waking up later. We are all for rising a little later, during this period of time, as it is a great opportunity to get some more sleep which is imperative for good health and even weight loss, if that’s your goal. However, waking up a little too late can reduce the amount of time you have in the day to get things done, to get some fresh air and to simply get enough light hours you need to feel ‘sane.’ Set your alarm and keep disciplined.

GO TO BED AT THE SAME TIME

Try and adopt the same bed time routine. It’s important to get 7-9 hours of sleep in order to operate at your best and get the most out of your health. So whilst you might be enjoying the movies on TV, focus on sleeping at the same time and perhaps hit that record button so you can enjoy it on another day.

EAT A WELL BALANCED DIET

If this crisis has taught us anything, it is that nothing is more important than our health. It might be tempting to snack on high-sugar foods or make oil-laden dinners. Instead, use this as an opportunity to cook more and recognise the significance of different foods on your health and wellbeing. A well balanced diet with complex carbohydrates (think: oats, vegetables, wholegrain bread, legumes and lentils), protein (think: tempeh, tofu, greek yogurt and nuts) and healthy fats (think: tofu, quinoa, avocado, nuts and seeds) can help you feel full, satisfied, can enhance productivity and can improve your mood. You’ll suddenly feel happier, feel more ‘in control’, feel more productive and feel like you’re snacking less unnecessarily. Many of our clients also say that by taking control of their nutrition, they feel like they are better parents, better friends, have much more energy and feel lighter.

We’ve all been gifted with time, so take the time to plan your meals from the beginning of the week, look up new recipes and get creative in the kitchen. Sonali made some delicious mince and bean burgers last week which is live on YouTube for you to use at home. The best part is, each burger only costs 39p to make!

GET MOVING

The government has allowed everyone to leave the house once a day for some exercise - use it! Going for long walks, across different terrains and in different environments can be a wonderful experience. We don’t often get the time to be outdoors, nor do we make the opportunity to absorb different surroundings. We’ve swapped walks outside, for walks on a treadmill, climbing a tree for a pull up bar and rowing a machine instead of rowing a boat. Whilst the gym is closed utilise the gym called “the earth”.

You can also get moving with a number of online resources which require as little as 20 minutes. Shaf and Sonali have just launched their Body Plot Home Workout Guide which is only £8.49 using the discount code: WFH2020 and can be found on www.bodyplot.co.uk/store. You can also use YouTube and other online resources such as Beachbody on Demand to access tonnes of workouts for you and your family to do, together.

LIMIT YOUR MEDIA CONSUMPTION

The media is great for knowledge, but too much of anything is never healthy and that includes your time watching the news. Feel free to read or watch the news, for example, once a day to gain the facts that are necessary. Otherwise, limit your intake to help your mental health and to reduce your anxiety and fear.

FOCUS ON THE POSITIVES AND PRACTICE GRATITUDE

Remember, the entire world is going through the same thing. You might have had to stop working or had to stop your business, your kids might be driving you up the wall and working from home might be proving more challenging than you thought. But cherish the time you have and focus on the positives:

You finally have time! Time to read that book, study, bake with the children, talk to your spouse about both of your dreams, do a puzzle, do some spring cleaning and get back into that hobby that you stopped making time for.

Despite shopping being challenging, you still have food on your plate. 736 million people live in extreme poverty on $1.90 or less a day (World Bank.)

We are self isolated, but still have a roof over our heads.

Whilst we can’t interact with people outdoors, we have fantastic technology to interact with our friends, families and colleagues over the phone and video call.

In times of hardship, communities come together. We don’t know about you, but we can definitely feel the support and love around us.

Remember everyone, whilst times are tough, it’s not going to be forever. Hard times make us value the other times so much more. Focus on the above, and you’ll soon find that this period becomes enjoyable, positive and one you’ll never forget - for the right reasons.

Mind-full or Mindful?

Tue, 24 Mar 2020 14:45:30 GMT

Yes - there is a difference between both.

The difference is profound. But not many of us notice that even if we are aiming to be mindful - it takes a conscious effort to genuinely focus on the task at hand. Just like the first time you meditate - it takes a huge effort to try and empty the mind and develop a self-awareness to know when your mind is drifting…

Take the same concept and apply it to trying to fall asleep, breathing systematically whilst swimming, playing an instrument or even reading a book. These, plus others, are all tasks which require concentration, focus and the ability to empty the mind to progress on the task ahead of you. Consciously completing any of the tasks above means you are able to complete them to the best of your ability.

Now try and apply the same thinking to when you eat - do you really empty the mind to focus on the meal in front of you? Are you actually being mindful or is your mind simply...full?

Mindful eating isn’t just an age-old practice for better digestion, mental clarity and overall enjoyment of the meal ahead - it’s more than that. As the American Diabetes Journal puts it - ‘Mindfulness is a term that has become embedded in our everyday language, but its meaning is more profound than how we use it in our driven, multitasking, social structure.’

We can all agree that we are trained to develop an acute awareness of how much we can physically do at the same time. Whether it’s in a working environment, developing our fitness (think supersets and tri-sets!) or even looking after the kids - we have become masters of our own destiny when it comes to working at full capacity. In this day and age, the more we do - the better we are...OR so we’ve been taught…

At Body Plot, we generally agree. We’re huge fans of efficiency, time-management and super-sets (hurrah!). But, we personally do draw the line when it comes to eating without practicing mindfulness.

We feel our reasons are justified, let us know what you think by checking out the below -

- A better chance of understanding what foods nourish us and what foods help us stay healthy while also encouraging a deeper appreciation of every meal, every mouthful, and every ingredient.

- Engage the senses! Why is it that the same meal tastes better when you are super hungry? Is it just because we are hungry or is it because we are hungry enough to not care what's on the television while we are eating and truly appreciating the taste, texture and consistency of the food we’re eating?

- Moving away from the thinking that food is a reward or punishment. Try being present enough to question why we think we “deserve” a certain bite or snack or spoonful of something and regard it as “a treat”, as if we were a well-behaved dog or child. Being present for the win!

- When we’ve burned up all the food in our stomach and blood sugar levels become low, our stomach secretes a hormone called ghrelin, which sends a signal to the “hunger center” in our brains to stimulate our appetite. Conversely, when we’re full, fat tissues secrete a hormone called leptin, which signals the brain that we’re full. The problem, most scientists agree, is that it takes a good 20 minutes before that message is received. Therefore, much of our overeating happens during that 20-minute window. Paying attention to whether you are feeling full or whether you are just over-eating whilst watching the latest episode of your new Netflix show can be the difference between consuming too much. Without the Netflix show, you are simply focussed on your feelings of fullness and therefore less likely to over-consume! Simples.

Do you practice any of the above? In these times of uncertainty, we are all re-educating our minds on how to focus on better health, appreciation for what we have and over-all being able to reconnect to the things we take for granted. So, whether you are self-isolating, working from home or just looking after others - take some time this evening to pause. Think about the blessings of the food you are about to consume and the grateful feeling you may be experiencing, to enjoy this meal with your family.

Ps. Let’s take a second to thank the front-line and key workers whilst we come together to fight this pandemic. They can’t practice mindfulness, whilst they are looking after those who are affected. Let’s count our blessings and really appreciate the meal we are eating this evening.

Stay safe, Body Plotters - let’s get through this together!

Can’t get to the gym? Try this incredible full body home workout!

Tue, 17 Mar 2020 13:58:25 GMT

Gyms are a great place to get fit - they provide you with equipment, great music and often, a fantastic atmosphere. However, your body and a set of dumbbells is all the equipment you need to get in a fantastic workout and reap fantastic results on your health and fitness journey.

Remember, our primitive ancestors had no health clubs, no exercise equipment and no cars.

You can exercise like a caveman right inside your home. So if you’re tied for time, unable to get to the gym or just not a fan of the gym try out this fantastic full body workout that you can do in the comfort of your own home.

Perform each exercise for one minute. After all five exercises are complete, take a 2 minute break. Repeat this circuit once more.

1) Basic squats (or dumbbell squats)

Modification: Squats with a swiss ball or box squats off a chair

2) Straight arm jumping jacks

Modification: Straight arm step side to sides

3) Tricep dips off a chair

Modification: Tricep overhead extension with a dumbbell

4) Overhead press (with a heavy object or a pair of dumbbells)

Modification: Use a lighter weight or press one arm at a time

5) Push ups

Modification: Pushups off your knees or a higher surface such as a chair, a table or a window sill

Total: 14 minutes

Perform each exercise for one minute. After all five exercises are complete, take a 2 minute break. Repeat this circuit twice.

6) Jump squats forward and back

Modification: Basic squats and hop forward

7) Ab bicycles

Modification: Standing ab crunches / knee raises

8) Mountain climbers

Modification: Standing mountain climbers

9) Reverse lunges

Modification: Static lunges

10) Plank

Modification: Plank off a higher surface such as a table, chair or a window sill

Total: 14 minutes

This workout takes no more than 30 minutes and will leave you feeling worked, accomplished and energised.

Let us know how you get on!

Recipe: Tomato Soup

Mon, 16 Mar 2020 08:20:08 GMT

Ingredients :

4-5 medium tomatoes

2 slices of bread

3 cloves of Garlic

Grounded pepper

Mixed herbs

Olive spread

Cheese of choice (We use Eat Lean protein cheese]

Method :

1. Take 4-5 tomatoes and place them in the pressure cooker or boil them in a pan.

2. Once soft, blend them with a hand blender and if you wish strain into another pan to remove the pips.

3. On a low gas, simmer the tomatoes, crushed garlic and add pepper and herbs.

4. Allow it to simmer until it thickens.

5. In a bowl add 1 tbsp of olive spread and mixed herbs such as basil and rosemary. Simmer this in a pan until it has melted.

6. Brush this onto two bread slices and top each with 40g protein cheese.

7. Place in the oven or grill until the cheese has melted.

8. Enjoy your garlic bread with tomato soup!

How can you improve your sleep, naturally?

Tue, 10 Mar 2020 20:01:13 GMT

Have you been exhausted from the day, you jump into bed and then ALAS..you’re wide awake. Despite eating well, exercising, being productive and sleeping early, sleeping is still an absolute chore. Well it’s not all over:

Meletonin; a hormone that’s made by the pineal gland in the brain that helps control your daily sleep-wake cycles. Your body’s internal clock (also known as your circadian rhythm) influences how much melatonin the pineal gland makes, and so does the amount of light that you're exposed to each day. Typically, melatonin levels start to rise in the mid-to-late evening, after the sun has set. They stay elevated for most of the night while you’re in the dark. Then, they drop in the early morning as the sun rises, causing you to wake up.

During the shorter, darker days of winter, your body may produce melatonin earlier or later in the day, which partly throws off your natural sleep cycles. As a result, you may experience fatigue, a drop in energy, mood changes, or other symptoms of seasonal affective disorder.

Whilst meletonin is produced naturally, there are also some meletonin-inducing foods. Try these 10 meletonin-inducing foods to help you get a good night’s sleep.

Oats

Cherries

Pistachios

Grapes

Strawberries

Tomatoes

Peppers

White and black mustard seeds

Germinated beans (There was 11 times more melatonin in germinated mung beans than regular)

Whilst there is conflicting evidence, many have found benefits in drinking herbal teas to aid sleep. Teas such as chamomile, peppermint, lavender, dandelion and fennel have been shown to help relax muscles, reduce inflammation, aid digestion and help you doze off.

Start incorporating some of these natural foods into your diet, especially in the evening, and with some consistency, hopefully this will go some way in helping you feel more tired, relaxed and rested.

Recipe: Aubergine Pizzas

Fri, 06 Mar 2020 08:21:36 GMT

Who loves pizza? ��

For so many, Friday night ends up being pizza night. But how about a different style of pizza that’s lower in calories and jam packed with fibre, vitamins and minerals? This is a great alternative for you and your family for your weekly pizza night which will hopefully fix your pizza craving and leave the Dominos nights to 'every now and then.'

Preheat your oven to 200 degrees.

�� Grab a courgette or an aubergine and slide in half, lengthways. Make some shallow slits and brush on some olive oil and shredded garlic.

�� Add this to the oven for 20-30 minutes (until cooked).

��Remove from the oven, and top with passata / crushed tomatoes followed by any toppings you like. We used peppers, sweetcorn, onions, chillies and courgettes.

�� Top this with @eatlean protein cheese or vio-life mozzarella for a non-dairy alternative, herbs and pepper.

�� Add this back into the oven until the cheese is melted.

�� Eat this with a fresh, cold salad and serve!

Recipe: Blueberry & Chia Seed Pancakes

Wed, 04 Mar 2020 08:30:13 GMT

Try these delicious pancakes with a TWIST!

These delicious BLUEBERRY & CHIA SEED pancakes went down a treat! And they were BLUE!

Ingredients:

2 eggs or 2 flax eggs

40g vanilla protein powder

1 tsp baking powder

1 tsp vanilla extract

1 handful of blueberries

1 tsp chia seeds

5 tbsp milk of choice (we used unsweetened soya)

Method.

In a nutri bullet: Add 1 scoop vanilla protein, 2 eggs or flax eggs 1 tsp baking powder, handful of blueberries, 1 tsp chia seeds, 1 tsp vanilla, 5tbsp milk of choice and WHIZZ!

Use a ladle to pour on the mix one at a time and spread thinly on an egg pan

Flip - but not for long. Use a spatula to test the thickness!

Serve with some cold fruit (we chose strawberries) and we also added on 2 tsp sweet freedom syrup.

Enjoy!

Do I really need a treat?

Tue, 03 Mar 2020 19:39:35 GMT

Busy day at work? Grab a pint.

Going through a break-up? Have some chocolate.

Been following your food plan through 100% Mon-Fri? Have a weekend binge.

You deserve it.

Now, we know these are stereotypes and aren’t applicable to all but if you are in this boat..what if you feel wrong doing it? What if you know you don’t want it but you do it anyway because you ‘deserve’ the treat?

Psychology tells us that humans utilise a reward based system from a very young age. In fact, let’s take psychology out of it for a second and just reflect on your own upbringing. If you did your homework well in school, you might have been awarded a gold star. Maybe some extra playtime or even a gift from your parents to say a big well done. And it isn’t just the education system..Ever remember being asked to eat your greens so you were allowed to have your dessert?

When you start utilising a reward based system around health, it’s easy to fall into the trap of expecting a reward with every achievement. But, how does it all work?

Enter - Dopamine.

Also known as the “feel-good” hormone, dopamine is a hormone and neurotransmitter that’s an important part of your brain’s reward system. Associated with pleasurable sensations, it’s the small boost your brain perceives as a bunch of your friends clapping for you!

It’s super important, but just like any hormone in your body, it can be misused and at times (maybe even unknowingly) can become a drug like reward system. Dopamine is also the same hormone your brain utilises with you receive a compliment, lots of likes on your photo of you in a inflatable donut in Tenerife, tidying your home or making your bed in the morning. Though it’s incredibly important to feel rewarded in every area of your life, the challenge most faced when it comes to food consumption and unhealthy eating is - the emotional connection. And this is where Dopamine does most of its unintentionally damaging work.

But, is it possible to flip the script? Receive a hit of the “feel-good” hormone without consuming things you may not really want or need?

Yes! By breaking down the emotional connection you have with the action you’re about to take - you can question your motives and opt for a better choice.

What can you do?

Question your action! Ask yourself if you’re ‘rewarding’ yourself with this action because you actually want it or is it to mask another thought such as feeling stressed. Heading to the pub may give you a temporary hit of Dopamine and futile stress management but in the long run, you’ll be far less likely able to deal with your stress without feeling like you need to head to the pub. With us?

Mindset is key! If you are a parent, would you recommend the same sort of actions to your child?

Find substitutes! You can still want the things you want, but a quick way to healthier habits is to find healthier alternatives. Although this doesn’t deal with the ‘Why?’ aspect of your behaviour, it does help you pick a healthier substitute while you figure out a better way to deal with the reward-based mentality.

At Bodyplot, we believe that utilising a reward based system breeds a bad habit which already exists. We aren’t dogs, so we don’t need a treat to get us out the door!

Can Mindful Eating Help Weight Loss?

Mon, 24 Feb 2020 13:42:48 GMT

In order to lose fat or weight, we must eat in what we call a ‘calorie deficit.’ This means we need to eat less than we burn. The lifestyle decisions we therefore make can have a huge impact on how consistent we are in that calorie deficit and how well we feel overall and more research and anecdotal evidence is now showing that what is important is not just how much we eat, but how we eat.

According to anecdotal evidence and some existing research, mindfulness techniques can help a person maintain or improve their physical and mental well-being. The principle of mindfulness is simple - to be fully present, focusing entirely on your mind and learning to dismiss all unnecessary thoughts.

Researchers at University Hospitals Coventry and Warwickshire National Health Services Trust worked with 55 participants in a dedicated weight management programme. 33 of these participants also took part in 3-4 mindfulness sessions which helped them practice mindfulness when eating.

Over the next 6 months, the participants who had attended three or four mindfulness sessions lost, on average, 3 kilograms (about 6.6 pounds), while those who had only attended one or two mindfulness sessions lost an average of 0.9 kilograms (around 2 pounds). Moreover, when compared with a control group of 20 participants who attended the same weight management program but no mindfulness sessions, the individuals who had received complete mindfulness training shed an average of 2.85 kilograms (almost 6.3 pounds) more.

How do we become more mindful when eating?

Eat smaller mouthfuls.

Chew 32 times before swallowing. This sounds bizarre but that’s because we aren’t used to it!

Put less food onto each spoon/forkful.

Don’t pick up more food until you have swallowed.

Take 3-4 deep breaths before eating to help relax your gut and help you become more mindful. Many people also do this through 2 minute meditation, saying grace or saying a prayer. You can do this individually or as a family.

Turn off the television / keep your phone away when eating. This will help you become more conscious of what you are consuming rather than getting lost in technology.

When eating as a group, try to have more mindful conversations and to not indulge in heated discussions or painful topics. Anger makes you talk fast and eat fast! Difficult discussions can also cause stress which can impact your ability to efficiently and effectively digest. If we are not digesting well, we may be missing out on the full nutritive value of some of the food we are consuming.

Set your kitchen timer to 20 minutes, and take that time to eat a normal-sized meal.

Eat silently for five minutes, thinking about what it took to produce that meal, from the sun's rays to the farmer to the grocer to the cook.

Before opening the fridge or cabinet, take a breath and ask yourself, "Am I really hungry?" Do something else, like reading, phoning a friend or going on a short walk.

My favourite tip: Listen to your body. Listen to your hunger cues. Eat until you are content, not until you are full. Put down your plate and cutlery when you feel content, no one likes the feeling of being full.

But why is mindfulness so important during eating?

Digestion involves a complex series of hormonal signals between the gut and the nervous system, and it seems to take about 20 minutes for the brain to register satiety (fullness). Our lives in the western society have become extremely fast-paced with huge demands placed upon us. Due to this, we have subconsciously begun to eat faster. However, if someone eats too quickly, satiety may occur after overeating instead of occuring at the right time.

Mindful eating can also help you enjoy your meal more. Often when we aren’t paying attention to the food we are eating, we tend to miss the entire surrounding experience that goes with it. This could leave us feeling dissatisfied with the meal, and could also lead to overeating as we continue our quest to feel satisfied.

Lastly, by practicing mindful eating you can start to begin your journey on distinguishing emotions and true physical hunger. So many people struggle with ‘emotional eating’ but by knowing your triggers, you can create a space between them and your response, giving you the time and freedom to choose how to react.

Let us know if any of these mindfulness techniques have helped you and comment below with others that have helped you!

Recipe: Veggie Egg Cups

Mon, 17 Feb 2020 08:42:57 GMT

These veggie egg cups are convenient, tasty and a balanced way to enjoy breakfast or a snack.

Ingredients :

Veggies of choice! We have used:

Garlic

Red onion

Broccoli

Red chilli

Courgette

Coriander

Himalayan Pink Salt

Pepper

6 medium egg whites

1 medium egg

Olive oil

Recipe :

Preheat the oven to 180 degrees

1. Grease the indents of one cupcake tray using olive oil.

2. Finely crush garlic and divide this into each cupcake indent.

3. Finely chop all of your vegetables and add into each cupcake indent.

4. Crack the eggs into a mug and subsequently pour the mix into each cupcake indent up to 1/2-3/4 height.

5. Sprinkle Himalayan pink salt and pepper on top of each and thereafter top with coriander leaves.

6. Place in the centre of the oven for 15 minutes or until solid.

7. Once cooled, use a sharp knife to cut around each indent and carefully remove.

This dish is a perfect balance of protein, carbohydrates, fats and with the added fibre from our vegetables. You can pack these into a tupperware to take to work, pack into the lunchbox for your children, have a few as a snack or have it as your main meal.

Recipe: Fruit and Nut Cake

Mon, 17 Feb 2020 08:41:03 GMT

We all love Cake and at Body Plot we believe there is always a nutritious substitute to every favourite dish.

Ingredients :

500g all-purpose flour

250g cashews or walnuts (or a bit of both)

1 small tin of light condensed milk

400g light butter or olive spread

1 pack of dates

1 cup desiccated coconut

1/2 tsp ground nutmeg

1/2 tsp ground cinnamon

1 tsp vanilla extract / essence

1 tsp baking powder

1 tsp bicarbonate of soda

1 cup of mixed dried fruit (we love raisins and sultanas)

Recipe :

Preheat your oven to 180 degrees

1. Roughly chop your dates and place this into a bowl. Add 1 cup of boiling water and 1 tsp of bicarbonate of soda and allow your dates to soak for a few hours or overnight.

2. Beat condensed milk and butter with a hand blender.

3. Drain and add the soaked dates and stir through.

4. Add the cashews/walnuts, mixed fried fruit, coconut, cinnamon, nutmeg, vanilla, and baking powder and stir through.

5. Lastly, fold in the flour in small increments.

6. The mixture should be thick, course but with all ingredients immersed.

7. Pour this into a greased baking tin for 50 minutes or until a fork comes out clean.

This gorgeous cake is truly delicious and isn't sickly sweet. It's a unique dish for your dinner parties and makes a truly delicious gift for your loved ones too.

How to get your Vitamin C in the winter months!

Tue, 11 Feb 2020 08:15:27 GMT

We all know that feeling… you get home on a cold Tuesday night, you’ve just put your kids to bed, you’re thinking about tomorrow’s working day and all of a sudden – sneeze! Immediately you rush to the medicine cupboard and throw down the nearest medicine in sight. But what if we didn’t need to do that?

We’ve all heard the saying, prevention is better than cure and this couldn’t be closer to the truth when talking about your immune system.

Vitamin C, we all know about it but what is it? And are we actually getting the required quantities?

Unlike some vitamins, Vitamin C is an essential vitamin and the body is not able to produce it nor can it store it. Therefore, we must consume it in our diet in order to get in our daily intake. Vitamin C supports our immune system and helps our body use the iron we get from food. Vitamin C is also vital for cell protection, maintaining healthy skin, blood vessels, bones, and cartilage as well as supporting with wound recovery. Vitamin C also promotes the production of white blood cells, which can help fight infections and protect damage from free radicals.

The suggested amount for adults per day is 40mg, 50mg for pregnant women and 25-35mg for children.

When most people think of Vitamin C, they think of oranges which are indeed a great source of Vitamin C. But, there are so many other sources of Vitamin C that you can also incorporate into your diet every day. Here are a few examples:

½ cup red peppers - 95 milligrams

1 cup papaya - 90 milligrams

1 cup strawberries - 85 milligrams

1 medium kiwi - 70 milligrams

1 medium orange - 70 milligrams

½ cup broccoli - 50 milligrams

1 cup cauliflower - 40 milligrams

1 lemon - 30 milligrams

1 medium tomato - 20 milligrams

As we always say, strive to get a balanced diet with each food group incorporated into your meal. We always favour getting your vitamins into your diet through the food you eat, rather than supplementation. The daily recommended intake of 40mg of Vitamin C can be easily consumed at any time of the year through a balanced and varied diet, with fruit and vegetables being the best sources.

Here’s an example of what you can eat every day to reach your daily recommended intake of Vitamin C.

Monday: ½ cup red peppers with homous

Tuesday: ½ cup of strawberries in your smoothie

Wednesday: 1 ½ lemons in water throughout the day

Thursday: ½ cup steamed broccoli on the side of dinner

Friday: Cauliflower crust pizza using a minimum of 1 cup of cauliflower

Saturday: 1 medium kiwi on the side of breakfast

Sunday: 1 cup of papaya with some Greek yogurt or vegan yogurt as a snack

We hope this helps you get stronger, fitter and healthier from the inside and hopefully now you won’t dread the winter so much!

N.E.A.T

Wed, 05 Feb 2020 18:53:33 GMT

Sound familiar? Maybe not.

Chances are that amongst all the other hip sounding, on-trend and in your face fitness acronyms - this is one you may not have come across. Now, we don't mean to add further acronyms to your fitness vocabulary but this one may actually make you feel a tad better about not always hitting your gym goals for the week.

We get it..sometimes things get in the way of the brilliant goals that you set for your week ahead. Get your Monday workout in, visit that HIIT class (another fitness acronym, really?!? Bear with us... we'll explain more), go for that jog or take a longer route to walk your dog.

Then before you know it, that new manager wants to meet for an after-work drink, your old mate is in town or your meeting has overrun. Bye-bye workout goal.

But, we tend to forget that exercise isn't just measured by the amount of work you put in at the gym. Your total energy expenditure is dependent on your overall activity level.

Now, this isn't to say you should just pack in the workouts and keep them as just an option and not a priority. Instead, let us bring your focus to an important component that will add to your workout schedule and your weekly fitness focus.

NEAT. Non-exercise activity thermogenesis.

NEAT is the energy expenditure that we don’t typically take into account. It might be energy expended as we work, wait in line for a coffee, walk across the garden, talk, tidy the house, or even just walk across a car park at Tesco (pick the furthest spot!)

These somewhat trivial-sounding physical activities can actually have an amazing impact on our metabolic rate and, as a result, stimulate greater energy expenditure over time. The power in this action (or sometimes lack of action!) depends on the amount and type of physical activity you engage in and, most importantly, its thermogenic cost – which means how much the activity drives energy expenditure above your resting metabolic rate.

Studies have shown that you burn an average of 350 kcals a day doing tasks you wouldn't second guess. Yep, read that again. So the next time you're beating yourself up for not meeting your buddy at spin class...think about how you can get your energy expenditure levels up without chucking on your gym gear. Here are some examples, because we love you -

1. Walk between stops/stations

2. Keep a step counter and aim for that 10,000 step mark.

3. Take the stairs at work! If you're slick enough, you can get a quick IG scroll in on the way up to the 7th floor and not be stuck in a lift with Greg from accounting. What a bore.

4. Go for a weekly shop ina store rather than online! (Go on a full stomach, we don't want to undo your hard work)

5. Hand deliver that note to your boss across the office rather than add to his/her email box. They might be more grateful than you think!

You get the point. NEAT is being more mindful of your daily tasks and thinking to yourself - how do I add to this activity to burn more energy. Disclaimer: We aren't saying sprint up and down the stairs and turn up to your 1 pm meeting a hot sweaty mess. That may not go down so well.

Comment below with some other things you can do, other than exercise, which helps keep your Total Energy Expenditure Levels up. Keep it friendly people.

Recipe: Buffalo Cauliflower Wings

Fri, 27 Dec 2019 10:26:54 GMT

These buffalo cauliflower wings are completely vegan, packed with Vitamin C and Fibre and a great alternative to chicken wings.

Ingredients:

1 Cauliflower

3/4 of flour of choice

1/2 cup water

1/2 cup soya milk [or your choice of milk]

2 tsp garlic powder

1 tsp cumin

1 tsp paprika

1/2 tsp himalayan pink salt

1/4 tsp ground pepper

1 tbsp olive spread

1 cup chilli sauce such as Frank’s Hot Sauce or Nandos peri peri sauce

��Chop one head of cauliflower into bite sizes – I personally just followed the stalks. Place into a bowl.

��In another bowl add the flour, water, soya milk, garlic powder, cumin, paprika, himalayan pink salt, ground pepper and mix thoroughly. Once done, drop in the cauliflowers one by one and coat and then remove with a fork and add onto a tray lined with baking paper. Once you’ve done that, add into the oven [I put it on 200 degrees] and left inside for 20 mins.

��Meanwhile in a non stick pan, mix the spread/butter and hot sauce [I used nandos medium hot sauce], simmer on low and mix through. Remove from heat.

��Once the cauliflower has been removed from the oven, add into original bowl. Drop one by one into the chilli sauce pan and again remove with fork and place back onto the oven tray. Once all done, add back into the oven for another 10 mins. Once done, place under the grill under browned and crispy.

��and Boom you’re done! I served it with vegan sour cream and chive ��

Shaf and his sister both said the consistency was like chicken and it even tasted amazing the next day ��.

Festive Goals: Pile on the tinsel, not the pounds!

Fri, 27 Dec 2019 10:25:07 GMT

It’s that time of year again – lights everywhere, beautifully adorned Christmas trees, festive music, warm Christmas cheer exchanged as you cross paths with friends and strangers alike. It’s the time of year where we wind down after a challenging year and we take the time to invest in people – whether its boozy corporate Christmas parties, client lunches, quick Christmas coffee meetups, numerous gatherings with friends and family over lunch and dinner, you can bet your bottom dollar that it will all involve copious amounts of food and alcohol. All that effort you have put in over the year eating well, exercising, and investing in your heath, are you ready to shift your focussed mindset and risk derailing your momentum with a couple of weeks of Christmas blowout?!

Fortunately, there is lots you can do to ensure that you keep on track with your nutrition and focus without seeming all ‘bah, humbug!’ when you’re out with your friends. After all nobody wants an Ebenezer Scrooge in their midst! Here are 5 key Bodyplot tips to help you effortlessly glide through this festive season with your goals still at the forefront of your mind but without taking away all the enjoyment and fun that should be had at this time.

Santa always likes a plan and so should you!

It is with meticulous planning that Santa and his elves get around to all the houses they need to visit on Xmas Eve. Take a leaf from his book and make sure you PLAN, PLAN, PLAN! Make sure you plan your meals ahead of time, If you’re going out, check the menus in advance and choose the meal you will eat that evening and plan your other meals during the day around it so that your day is balanced. Stay focussed on your selection when you get to the restaurant and don’t look at the menu again when you get there so you get tempted or swayed to choose something else. If you are having a dinner party at someone’s house ask for the menu in advance so you can plan your eatin strategy in advance.

Eat well for the whole day – rule out that crazy chrimbo snack binge!

As with the above tip, don’t let one meal throw you off BUT equally prepare for that meal by ensuring you eat consistently beforehand. Instead of going crazy on christmas snacks throughout the day find healthy alternatives. This way you can achieve your macros for the day and still enjoy the meal out in the evening and maybe the odd cheeky treat. Remember also that changes only ever happen through consistent behaviour so if you are being consistent in the day, you are less likely to let yourself go in the evening.

Switch it up and indulge in some healthy alternatives for your christmas faves

Everyone loves a good old christmas dinner with all the trimmings and we are by no means suggesting you forego your christmas day meal. But there are some better choices you can make. Why not make some easy switches on your christmas plate? Instead of roast potatoes laden in fat or buttery mash potatoes why not make some baked sweet potatoes or cauliflower mash? How about grilling your food or using an air fryer instead of deep frying? Replace panko breadcrumbs with oats? The most dangerous dishes on the table are the vegetables cooked in creamy sauces: You know the candied sweet potatoes and the broccoli topped with cheese sauce aren’t good for you. No, you can’t coat your peas and carrots in melted butter either. Reach for steamed vegetables or flavour them with olive oil, lemon and herbs and you’ll save about 150 calories per serving. And finally remember your portion control. You don’t have to go for second and third helpings. Eat mindfully and consciously; take your time and you will feel satisfied without having to stuff yourself with additional helpings.

A family that’s healthy together, stays together

Get the whole family involved this Christmas. Christmas really does not have to equate to bad food and sitting around watching movies all day. Involve the whole family in eating well and talk about why you have made these changes. By educating yourselves all together, it becomes a family goal and something that you are all invested in together. More over if you are all eating the same meal together, it is easier to succeed. After that Christmas meal make sure you all spend some time outdoors together having a long walk to get that digestion going and keep on top of the exercise. Its also a fantastic way to bond with the family being outdoors with nature.

Stay focused on your daily goals

Just because it’s Christmas this does not give you license to take a break from your routine! Remember to stick to all other components of your journey. Keep your stress levels low; big family gatherings especially at Christmas can often get that blood pressure rising but keep your stress levels low by meditating for ten minutes or doing some yoga, get your 8 hours of sleep a day to keep you focused and stress free. Make sure you find thirty minutes at the beginning of your day to exercise and get those endorphins flowing. And most importantly STAY HYDRATED! Stick to your two litres of water a day. We appreciate the temptation of the free-flowing alcohol. If you are having the odd cheeky glass, go for low calorie alcohols such as gin, Or replace alcohol with plenty of sparkling water with fresh fruit or lemon/lime. Not only does this feel like a nice drink but helps you stay on top pf your hydration target.

While we all love the atmosphere and joyous spirit that the festive season brings, it’s important to keep a bit of balance in relation to what you put into your mouth over the coming weeks. We’re not going to be killjoys and tell you to only eat alfalfa sprouts and activated almonds leading up to Christmas. But do try out the above tips to stay balanced and focused on your goals. Merry Xmas and enjoy the festivities and the food!

Recipe: Are you just not a breakfast person? Try this amazing power smoothie which will help you look, feel and eat breakfast like a king!

Fri, 27 Dec 2019 10:21:32 GMT

Ingredients:

150ml Plant-based Milk [I like unsweetened roasted almond milk]

3 Walnuts

5-10g Chia seeds

100g Strawberries

40g Blueberries

50g Raspberries

1 cup of Fresh Spinach

50ml Coconut Milk

1 teaspoon Cinnamon Powder

½ teaspoon Turmeric Powder

1 Thumb-size piece of ginger

Add Ice if you like and Blend all of the ingredients together in your blender.

Now this is what I call Balanced! But what does this smoothie really contain?

Vitamin A, Vitamin C, Vitamin B-6, Vitamin K, Folate, Choline, Calcium, Magnesium, Phospherus, Potassium, Iron, Healthy Fats, Protein, Complex carbohydrates and a great source of Dietary Fibre.