Here are my personal favourites!
Keep sending them over & tagging me guys!! I love it!
Seriously! You guys are amazing!!!
Sofit xxxxxx
Saturday 24 August 2013
A good way to start the day
Yummy healthy day after a lovely treat meal last night :)
Woke up with a coconut water then went to the gym for a big workout! Amazing!
Then a yummy lunch of egg and avocado with a green smoothie
Hope you're having a great day!
SoFit xxxxx
Friday 23 August 2013
Training day
I've had such a full day today.
I have been on health promotion training all day, which was really interesting. It got us to look into the different approaches on empowering people to make healthy lifestyle changes! Just my bag!!
I was prepared food wise and was healthy & good all day :)
But then Friday night happened.!
I got taken out to dinner and a show by my boyfriend- and although a few (!!) carbs were involved (and desert) I didn't do all that bad. It could of been worse.
Tomorrow is another clean day and a heavy weighted, high intensity gym class- YES!!
Sunday, however- is definitely let my hair down day- no exercise and out for fun with friends!
So remember, it's the weekend! It's bank holiday!! Let your hair down!!! Just keep some control :)
Have an amazing weekend.
SoFit xxxxx
Thursday 22 August 2013
Some golden oldies!
Lunchbox obsession when it truly began in February!
Lemon water- I love lemon water!!
A yummy stir fry- the easier meal ever!
I must spend a fortune on coconut water
I just love it
I can't resist it
Especially the coffee flavour!!!
SoFit xxxxxx
Social dinner
After my bikram yoga class tonight, I had my tink round for dinner (Kirsty). There is always a lot of pressure when entertaining friends- is everyone going to like what you make? Will it fit in with eating clean?
I don't want to be known as that boring friend that serves up boring food and leaves people hungry!
AND it's Thursday- and in London that means that the weekend has started!!
So, tonight I made a healthy version of an old classic. Yes we did share a bottle of wine but our meal was nutritious and very healthy, considering what we could of have!
Quorn sausage & quorn burger
Home made rosemary and garlic potato wedges (with coconut oil)
Home made garlic coleslaw
Spinach and pepper side salad
& sour kraut
(Yes that is a small amount of garlic mayo on my plate- not so clean, but not the end of the world either)
Stuffed & satisfied- NOM!
What did you all have?
SoFit xxxxx
Lunchbox peeps!!
Keep the pictures of your lunch coming guys :)
I will put a blog together with the best one!
SoFit xxxxx
Wednesday 21 August 2013
Dinner time! Home made clean baked beans!
New recipe for you all tonight!
Remember my bulk mix of quinoa, bulgar wheat, lentils, yellow split peas & mixed beans from Sunday? Well..... I had lots left over tonight that needed eating.
So, I present to you- beans and sausages!
Whilst you cook a garlic quorn sausage / regular quorn sausage / vege sausage I'm the oven....
Cook, in a saucepan, for 15 mins on low:
Tomatoes (tinned toms/passata)
Diced onions
Mixed peppers
Mixed herbs, garlic & chilli
Then stir in your bulk bean mix, and warm through.
Pour bean mix into a bowl & onto a bed of fresh spinach and rocket.
Slice the sausge and decorate :)
Season with pepper & ENJOY!!!
Healthy, filling, clean, nutritious- WINNER! :)
SoFit xxxxxxx
Keeping it real :)
I have had people who know me ask why I am now an expert in healthy living, and do I now not ever eat anything but healthy and clean food?!
My answer is- I am no expert & I don't pretend to be. I have literally only just started on a course to be a nutritionist. I have always been interested in food and maintaining my weight, so I have started this this because I have such an interest in healthy living and how nutrition effects my life.
I am a nurse, and I know how living with all sorts of diseases can alter and map out your life, and I know the suffering that these illness' can cause. I know that living healthily can mean avoiding these illness' and disease- and that sounds much better to me!
I will always keep it real, and I want my blog to be easily read by anyone. There will be no intimidating or overpowering stuff! And hopefully that will keep it interesting for you. Anyone can live healthily- and that is what I want to show you.
No I do not only ever eat healthily! I am not 100% clean! I am a normal 25 year old girl with a love for carbs, home cooked winter meals and battles an obsession with Chinese take out! BUT the difference is, now that I have more knowledge on the effects that my lifestyle has on me, I choose healthy options more and limit my treats. This positively effects not just my weight and body shape, but my insides/my body systems/my mind.
'My mind' sounds a bit out there- let me explain. Everybody knows how good it feels to lose those extra pounds, tone up/ditch the wobbles & have more body confidence. It makes you happy!
It makes me happy to know that I have done this 100% healthily- no cheating! This means no fad diet or skipping meals or taking weight loss pills but eating clean and exercising! Its as simple as that! I want you to all feel the same, and to know how easy it is to do. Once you get into the flow it comes naturally and is actually enjoyable. Honestly!
I have been on my mega health kick for 26 weeks now, I have lost the stone of weight I put on after a very unhealthy winter & I am feeling so happy and healthy!
But this isn't the end of the road now- my goal is to carry on and live this lifestyle continuously. So lets help to motivate each other! Go team! (Cringe!).
So.... I hope that you find this blog as encouragement and inspiration. Ask as many questions as you want, offer me advise, and send me lots of pictures of your food etc- it makes me happy!
Live a positive & healthy life! I know that you will like it!
SoFit xxxxx
sophieosmond@hotmail.co.uk
Or message me on facebook.com/miss.sofit
Cheap and easy!
Below is an example of the lunch I bought a few weeks ago when I hadn't prepped.
I went to coop and got all of this stuff for under £5. Clean, healthy, easy & CHEAP!
Posh bits- salmon
Spouted bean mix
Beetroot salad pot
Light cottage cheese
The bean mix was reduced to 70p
The salad pot to £1
And the cottage cheese and salmon were not much either. There was enough to last for 2 lunches, so each lunch cost me about £2.30- perfect!
If you pick the right bits, eating from a supermarket can be clean :)
Sofit xxxxx
Tuesday 20 August 2013
Nandos date night made healthy & clean!
It's date night tonight straight from the gym, and the boyfriend chose nandos.
I tried a different healthy option this time, (see previous nandos post for avocado salad option) and this is what I had:
Spicy soya & tomato burger with spring onion, green chilli and cayenne pepper
Portobello mushroom and halloumi
Side salad
Mixed olives
(Please note it all arrived on seperate plates and I arranged it like this ;) haha)
Try it next time you go!
SoFit xxxxx
Fitspo!
Off to the gym for an hours class!
Calorie burning AND toning!!
What exercise have you done today?
SoFit xxxxx
Not got time to eat healthy tonight for dinner?
Seriously ... It's not a valid excuse. Now or ever.... :)
It is so easy to eat healthily! None of the recipes that I post are difficult!
This one has to be the quickest of them all & this what I end up having nearly every time I see my boyfriend and we are not eating out. It's quick and easy- and everyone like stir fry right??
Chinese veg stir fry:
Quorn chicken pieces
Mushroom
Onion
Broccoli
Bean sprouts
Water chestnuts
Pak choi
Throw it in a pan with coconut oil, cook it all up, add in some light soya sauce in the last minute.... And that's it!
Season with chilli, garlic, pepper etc etc.
SoFit xxxxx
Lunchbox ideas!
I love a lunchbox me!
Look at this one! I love it! It's perfect for my fruit salads and bulgar bean mixes!
Sofit xxxxx
Where to follow me.
Find me on Instagram, blogspot and Facebook :)
Veg out- Just for the health of it!
SoFit xxxx
Clean drinking!
I love water! So for me it's easy to get all the hydration I need.
But there are plenty of healthy and clean options for those of you who don't.
Please, please, please avoid all fizzy drinks! They are so bad for you! Yes even the diet and zero options! Just don't do it! I'm not even going to mention energy drinks as I know you all avoid them like the plague already, right?!
But dooooo drink coconut water, fresh juice, fruit infused water etc. fruit juice is better not from concentrate. Read the ingredients- keep it clean!
SoFit xxxxx
Lunch box club get involved!!
I want us all to encourage and motivate each other! Lunchbox club assemble!
Either post pictures to the Facebook page: www.facebook.com/miss.sofit
Or
Post pictures to Instagram and tag @healthymisssofit or @sophiejadeoz
Hash tag #lunchboxclubsofit
Yummmyyyyyyy! We can all inspire each other on healthy packed lunch ideas! And I will feature them into the blog!
Here's mine from today
We have my mix I prepped on Sunday: bulgar wheat, quinoa, lentils, yellow split peas, lots of beans. With olives, mushroom, us blushed tomato and sourkraut and a side of spinach, rocket, tomato and pepper salad!
What have you got?
Sofit xxxxxx
Simply the best!
My lovely roomy bought me some quinoa rye bread last month, and with it I made the perfect meal for me.
I'm recommending that everyone tries this!
Toasted rye bread
With avocado spread on like butter
Cucumber slices with a touch of salt
Boiled eggs sliced
Lots of black pepper.
This, with a green tea, is heaven!
Let me know what you think!
Sofit xxxxxx
Good morning world
I started my day with this yummy mix
A big coconut water
And a fruit cocktail of nectarine, pineapple and lychees. I also had a banana.
How did you start your day?
Sofit xxxxx
Monday 19 August 2013
Colourful plate challenge part 2!
Tonight's dinner.
Bursting with colour = bursting with goodness!
This is made of my bulgar, quinoa, bean & lentil mix. Then sprinkled with Antipasti mix (oil drained) and mixed in with lightly cooked broccoli, kale, spinach and carrots!
Who can beat that??
Sofit xxxxx
Loving all the feedback
I am getting lots of people message me support, asking questions or discussing what they do similar.... And I love it!
Keep it all coming guys! You all keep me motivated! Lets all help to inspire each other to live a clean and healthy lifestyle!
Here is some of the pictures I have received!
Thank you Sian, Claire and Adrianno for your pictures!
Sofit xxxxx
You still don't own a blender??
Is there anybody out there that doesn't own a blender?
If you answered yes, get yourself to the local supermarket (even aldi) or Argos and purchase one. The cheapest one will do.
I will refer to fresh juices and smoothies a lot through my blog & if you have a blender you will be able to make them all for yourself!
The blender can also be used for my hummus recipe, the naked balls recipe & my spinach wrap recipe which is still to come (you can even to blend your cake mix together if you don't want to do it by hand!!)
Sofit xxxxx
Can't face another salad!!
We all have those sort of days!
My salad was packed and ready for lunchtime.... But I just couldn't face it.
It was a rainy, miserable day and work was so busy- I wanted a pick me up.
So I found a lovely cafe specialising in organic sour bread, and ordered this:
Toasted sour bread, wilted spinach, smoked salmon, poached egg and lots of black pepper! A-ma-zing!!
I had this served with a fresh apple and carrot juice- yum!
Moral of the story- if you're having an off day and want something outside of the planned diet- do it! Just be sure to pick the healthiest option that provides you with nutrition. Not a high fat & low nutritional option.
Sofit xxxxxx
Fancy a fry up? Hangover cure? Weekend treat?
Me and my lovely housemate Lucy came up with this one after out first night out in London.
We were suffering from the kind of hangover that desperately needed the fix that only a fried breakfast can give you.
And I present to you......
Heaven!
Toasted gluten free wholemeal loaf
Avocado spread
Pan fried spinach, mushrooms and tomatoes
(All cooked in a small amount of coconut oil- blog to follow on why to use coconut oil!)
Of course an even cleaner substitute for the bread would be perfect!
Add a vege sausage if you're really hungry!
I can't tell you how good this tasted! Try it! It's nutritious and a life saver!
Sofit xxxxx
Go bananas! Go nuts!
Another yummy, clean & nutritious snack/desert idea:
Cut up a banana,
Spread on your organic nut butter of choice,
Sprinkle with more nuts or seeds or berries.
The above is almond butter with almonds sprinkled on top, but peanut butter and cashew butter work good too!!
Enjoy!!
Sofit xxxxx
Egg pie! Frittata!
This is perfection!
It is soooo tasty & so easy to make!
It can be used for breakfast lunch or dinner- and you can cram so much goodness inside!
Blend 5 eggs with seasoning if your choice & add in anything!!
Eg:
Peppers
Onions
Mushroom
Tomato
Broccoli
Kale
Peas
Courgette
Olives
The list is endless!
Mix your chunky cut fillings in with egg, pour into a coconut oil greased tray and bake for 20-30 mins on 180 (until cooked- turn the tray once or twice) & eat alone or serve with salad / veges / beans / anything!!
Enjoy!!
Sofit xxxxx
Bulk prepping!
Sunday afternoon was very productive!
I boxed up mixed fruit cocktails to take to work- including lychees- which are my favourite!! Lychee means 'gift for loyal life' and it is true to its name. Lychees are a super fruit! They are full of fibre, vitamins and antioxidants. It is also thought to have anti influenza virus actions! It helps improve blood flow, reduce weight and is an amazing source of Vitamin C! (I could go on and on- it really is good for you!)
I then made this seeeeriously yummy, filling and healthy mix!
In there we have quinoa and bulgar wheat mix (easy cook in 10 min packet- which can be bought in supermarkets), green lentils, yellow split peas, chic peas, kidney beans, barlotti beans and haduki beans! I cooked it all up with garlic and chilli.
For lunch today I have mixed it with black and green olives, mushrooms and sun blushed tomatoes- serve with loads of fresh rocket, and a side of kale, spinach and broccoli! Count those nutrients!!!
What's in your lunchbox today??
Sofit xxxxx
FEAST festival- battersea park.
What a good weekend!
Yesterday FEAST festival proved to live up to its name. Me and my lovely friend Polly (check out her blog: stylejunkie.co.uk) went over to battersea park in the sunshine for a day of feasting!
We started out with an amazingly refreshing lemonade 😍 (minus the offered vodka).
There was a real mix of food- you could be healthy or fill your boots on fried chorizo and potato in a box (it looked so good!) chocolate and ice cream. We walked around and got a feel for it all - sampling all of the tasters as we went!
We settled on half a springbok burger each- the leanest meat apparently. Leaner than ostrich! It was really tasty & good!
I tend to avoid meat 95% of the time- initially this was due to quorn having less fat, more protein, and being rasier to cook and being cheaper. But the reason I avoid meat now is due to the negative effect that meat protein has on the body. (Read up on this or keep your eyes pealed for me to blog about it this week). However, I am still making this meat avoidance transition, and because I knew that this meat was of good quality (not a fast food burger or tinned sausages(!)) I had it- and enjoyed it!!
We then shared an amazing plate of vegetable tagine, with Cous Cous, olives and salad 💛 Nutritious aaaaand Delicious! Here's Polly again admiring the goods!
They had so many Vegan options, and a lot of places offered gluten, dairy & wheat free varieties. We got some mullet crackers (perfect for dipping into my home made hummus recipe from a previous post). We sampled some smoothies, falafel and vegan soda bread loafs!!
A good day definitely- i LOVE food.
I hope you all had a great Sunday too!
Sofit xxxxx
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