Eggs every day!

Eggs everyday.

Any which way.

:)

Lemon Pepper Chicken.

Hello again all, I hope you're all having a good week. 

I'm really on a roll this week, eating well, planning a preparing meals, training hard & regularly and starting to see results!

I have had chicken for dinner every night this week, but it hasn't been boring or repetitive because I've had it with different things every night.

This recipe is definitely a new favourite of mine. So simple, so healthy, so good!!

• Section your Chicken into portions, and place in a container (I have 2 breasts to a portion)
• Squeeze the juice of half a Lemon onto the Chicken
• Season with lots of freshly grounded black pepper 
• And optional add Chilli Flakes
• Refrigerate your Chicken until ready to cook
• Place in an oven dish, cover with foil and cook! 

I hope you enjoy this one as much as I do!

Here are some serving suggestions;

1)With Butternut squash & Sweet potato wedges, Salad with Antipasti & soft boiled Egg and Peas.

With Sweet potato wedges, fresh Salad and antipasti. I added peri peri salt to the Chicken before cooking!

With a fresh Salad made of Watercress, Spinach, Iceberg, Green Beans, raw Beetroot, Butternut Squash, Pepper, Cucumber, Avocado, Red Onion & Anitipasti mix. 

DELICIOUS!!

Sofit xxxxxxxxxx

Bacon & Garlic Potato Salad!

Hello everybody! I hope you're all enjoying the summer as much as I am. I've had so much good food and am enjoying some outdoor bootcamp sessions too! I sure do love the summer!

The other weekend me and some of the girls threw a surprise baby shower for our friend, it was a lovely sunny day and we had a table full of party food. I made my standard home made Coleslaw, and a huge bowl of my Quacamole. 

I also decided to try a new dish and made a potato salad. Not just a regular potato salad, but a Bacon & Garlic Potato Salad!

It was seriously easy, so no excuses- Get making it for this weekends activities! Or even weekday meals/lunches!

RECIPE

Salad Potatoes ~ halved 

Red onion ~ sliced thinly

Garlic cloves ~ 4 diced

Bacon (Turkey or pork) ~ Cooked and sliced

Chives ~ fresh and snipped small 

Mayonaise ~ 2 tablespoons 

Please note: I wish I could say that the Mayonaise was super healthy, or organic, or home made.... But actually it was just regular low fat mayo. My new rule is to not be too strict on the finer details, a little bit of something added to a meal isn't going to hurt me too much, especially as it means I stick to the healthy eating for longer as I'm enjoying my food! 

HEALTHY EATING SHOULDN'T FEEL LIKE HARD WORK!! 

So I boiled the whole bag of halved Salad Potatoes,

Whilst frying my sliced Onion & diced Garlic in olive oil (and salt and pepper),

And whilst grilling my Bacon until it was crispy,

I sliced the Bacon and then transferred all ingredients into a big tub with a lid, 

Added the mayo, fresh chives and lots of pepper,

Then shook the pot really hard in all directions for a minute or 2 to mix, but also soften/crush, the potatoes.

Serve immediately or eat cold. 

ENJOY!!!

Sofit xxxxxxxxx

Tasty BBQ/Grill Bites.

This recipe works well with Chicken or Turkey! 

And tastes amazing fresh off the BBQ, but also great grilled too!

I've been having this all week cold in a mixed salad. Delicious! 

It's the perfect lunch box friendly recipe for meal or snack time! Grab & go!

RECIPE

• Chicken/Turkey ~ diced
• Natural Yoghurt
• Chilli flakes ~ 1 teaspoon
• Curry powder ~ 1 teaspoon
• Turmeric ~ 1 teaspoon
• Chilli powder ~ 1 teaspoon
• Salt & Pepper ~ to taste

• Mix all together in a bowl, and leave in the fridge for 24 hours
• The next day BBQ or grill the meat
• Serve & enjoy!
• Or pack in a lunchbox & enjoy later!

Easy peasy!

Enjoy!!

Sofit xxxxxxxxxxx

Smashed Avocado & Eggs!

Bread & Butter

Sausage & Mash

Adam & Eve

Tea & Biscuits

Beyoncé & JayZ

And of course Avocado & Eggs!

One of my favourites! 

Smashed avocado with a sprinkle of sea salt is the perfect butter alternative on regular bread, rye bread, quinoa bread, rice cakes .... Whatever you like! 

If you still haven't tried this- what are you waiting for?!

I've been going on and on about this one since the very start of my blog. It's amaaaaazing.

Today I toasted a piece of regular brown bread, spread on smashed avocado sprinkled with salt, added some hock ham & eggs. Pepper to top. JOB DONE! 

Enjoy!

Sofit xxxxxxxxx

Summertime

Well so much for that summer body!!!

Anyone else thinking the same?

I had a great holiday in Dubai & Turkey and gained myself a few extra pounds that I was meant to tackle as soon as I landed in the Uk.

But I kinda haven't been practicing what I preach, and instead had a crazy weekend catching up with friends over (lots of) food and alcohol. Sorry!!

But it's fine! I am back now! 

With a BANG!  

Or something like that anyway! :)

So, plans for this healthkick:

• Drink lots of water! Lemon & cucumber infused water preferably.
• Exercise at least 4 times a week!! Even if it's a half hour!
• Eat for fuel, not for reward. Eat clean, healthy & fresh! I need to break out of the food is a reward- instead I will be buying myself a small gift every week that I am healthy! 
• Everything in moderation! I've decided in order to stick to it for longer, I will not be restricting anything, but will eat (or drink) in moderation. Therefore hopefully avoiding any binges! 
• Chill out & accept it's going to take time. I'm really not going to be where I want it 2 weeks- give it time Sophie!! 

Tonight's night shift goodies are all healthy and fresh. Mixed salad, chicken & baked potatoes, cherries, grapes, satsuma and lots of infused lemon water. 

LETS DO THIS!

Hope you're all with me!

Sofit xxxxxxxxx

Tabata workout- I dare you!

Oh it's a good one! It got my heart racing, I was sweating and today I am ACHING!

This workout was completed in under 30 minutes, that's all it takes!

So next time you only have a short amount of time- do some tabata!!

I've spoken about Tabata before because it's amazing!

So what is Tabata?

"Tabata training (aka, the Tabata Protocol) is a type of High Intensity Interval Training that follows a specific format:

• 20 seconds of a very high intensity exercise
• 10 seconds of rest
• Repeat 8 times for a total of 4 minutes"

1)) For my first exercise I did Burpees up to star jump. 

So that's 20 seconds of Burpees, repeated 8 times. 

Then a minutes break.

2))My second exercise was Kettlebell throws. 

20 seconds of, repeated 8 times!

(The stopwatch does this for you!)

3))After a minutes break I went into Wall Ball throws with ass to grass squats, using a 4kg ball. 

Basically you get a weighted ball and throw it as high onto a wall as you can, as you catch you drop into a low squat "ass to grass", stand up & throw the ball again in one fluid movement.

4))This is where I've really started to struggle.

For my next exercise I used a blow up Exercise Ball/Stability Ball and did my favourite core/an exercise. It killed me!! I alternated the move forwards, left and right.

5))I then put an ankle weight on and did a round of leg raises. I alternated straight up for round 1, then up, front and back for round 2, back to up for round 3, up front and back for 4 etc etc.

6))Finally I did a round of ab exercises. I followed the tabata stopwatch but did a different ab exercise every 20 seconds. 

I started with regular sit ups, Then side to side with a 4kg ball, Then sit ups with arm extension using the 4kg ball, Then crunches, Then sit ups with side to side twist, Then back to side to side with the ball & then finally used the exercise ball for the diagram below.

Download the  "Tabata Stopwatch Free" App and give it a go!

Let me know what you think! :)

Sofit xxxxxxxx

Indian Prawn Curry!!

This is the best recipe yet! The chef at work made me his personal favourite curry, and then I remade it with a few adjustments the week later- I felt like a professional! I will definitely be making this for friends once home- so book in now!! ;)

The best thing about making curry ~ it's actually pretty easy!!

If you get the ingredients and timing right the job is done! 

INGREDIENTS:

• King Prawns
• 1/2 Lemon
• 1 pinch Sugar
• 1 pinch Salt
• 6 big Tomatoes - cut into 6
• 2 x White Onion - very thinly sliced
• 1 inch of Ginger - diced
• 6 Garlic Cloves - diced
• 1 tablespoon Olive/Coconut Oil
• 4 pinches of fresh Corriander - diced
• 6 Green Chillies - ends cut off
• Indian spice mix - 1 tablespoon 
• 2 handfuls of Baby Spinach

• Put King Prawns, Lemon juice, salt and sugar in a bowl with 1/2 a cup of water for 20-30 mins
• Chop, dice and slice all ingredients
• Heat oil in a wok, add Garlic and Ginger - 2 minutes
• Add Onion and Indian spice - cook until softened 
• Add Prawns and liquid, 3 pinches of Corriander, Tomato and Chillies - 6 minutes
• Add Spinach and stir for 30 seconds
• Sprinkle with remaining Corriander 
• SERVE & ENJOY!

I hope you all like this one! Let me know your thoughts!

Sofit xxxxxxxx

EXTRA ADDED SUPER Green Smoothie.

It's been a long time since my last blog post, I am settled into sunny Dubai now so will begin blogging again!

Last month I was lucky to receive a sample of both organic Chlorella & Spirulina from the lovelies at GECO, and thought I would tell you all about it.

Please note that I do not get paid to review products, and only give you my own honest opinion.

So why should we add Chlorella & Spirulina to our diets?!..

Spirulina has 26 times as much calcium than we get from milk. 
Spirulina is naturally 65% protein and amino acids.
Spirulina contains ALL essential amino acids.
Spirulina is high in Omega 3, 6 and 9.
Spirulina has high levels of Chlorophyll which help remove toxins and heavy metals from the blood.
Chlorella cleans the blood by fusing to heavy metal toxins in the blood and removing them.
The chlorophyll in chlorella helps you process more oxygen.
Chlorella helps to balance your body’s pH.
Chlorella supports key bodily functions in the bowel, liver and blood systems.

If that isn't enough for you, Chlorella also helps to improve focus and concentration.

Basically it's amazing!!

And GECOs are organic too!!! (We love organic!)

I have been adding a teaspoon of each to my favourite smoothies, and away I go!

It tastes delicious with Spinach, blueberries, banana, apple and almond milk (1 cup of each).

Unlike other Chlorella and Spirulina I have tried, this once did not change the smoothies taste or texture dramatically, it adds a slight 'plant like' taste to a plain smoothie, but when berries are in the smoothie I did not taste a difference,

You can purchase the products on amazon and they will be posted to you! How easy is that.

I highly recommend this product to everyone and anyone, so I am now recommending it to you! Especially if you have smoothies as a meal replacement! That way you are receiving so much added goodness!

Buy GECO Spirulina here!

Buy GECO Chlorella here!

Let me know how you all get on! :)

Sofit xxxxxxxxx

Night Shift Fun.

Oh night shifts, how fun you are.

None of you have an excuse now-

Even with a really strange shift pattern - you can still remain healthy!

Just when I had got myself into a nice healthy routine and was starting to lose weight and make toning improvements, I switch to full time night shifts and mess up my routine.

I am now working nights as a General Nurse at a Private Hospital & a Nursing Home. 

The hours are 8:30pm-7:30am.

Bed time is 8:15am after a shower,

Wake up is 15:30 if I'm on a shift the following night, 

And 12:30 if I have a night off.

So as you can imagine it's pretty strange to work out the routine & difficult to stick at it as you crave different things on different nights.

So my routine is:

Wake up and work out! Fasted cardio and/or weights before I start making excuses and stay in bed with a film! 

I then like to throw in some HIIT/Tabata style toning exercises before showering and driving to work.

The most difficult thing is working out what to eat and when.

At the end of a shift, (the morning to you) I am craving a big dinner of carbs and carbs.

Through my shift I want carbs and chocolate!

However- I have devised myself a plan and am going to stick to it!

Working days:

A big hearty & healthy dinner after workout/before work.

A smoothie or soup for overnight, and fruit and nuts.

Breakfast before bed (optional) Eggs, Spinach, Avocado and Green Tea.

Non working nights:

I will of eaten soup/smoothie and fruit early hours at work the night before.

Big hearty & healthy breakfast ~ protein, good fats & vegetables.

A healthy light meal. 

I will be adding Spirulina and Chlorella to my smoothies as extra goodness to help me through my nights.

(Blog post to follow~ product review.)

So, to summarise, no excuses people! Just sit down and workout what to do and when! Plan and prepare! Stick to it! :)

Sofit xxxxxxxxx

Garlic & Tomato Pie.

I had NO idea what to call this dish...

Turkey garlic pie

Garlic and herb pie

Italian Pie...

So then I decided to keep it simple ~

Garlic & Tomato Pie!

It's a dish based around my favourite dish~ Sheperds Pie (see previous post), but with an Italian twist.

It is seeeeeeriously tasty! Super satisfying!

And of course, nutritious AND delicious.

RECIPE 

Turkey Mince

2 x stock cubes

6 Garlic Cloves ~ crushed

Salt & Pepper

Italian Herbs

Oregano & Basil

1/2 tinned Tomato

Tomato purée

4 Tomatoes ~ diced

8 Cherry Tomatoes ~ diced

1 white Onion ~ diced

8 Mushrooms ~ diced 

1 Sweet Potato

1 Cauliflower

Butter ~ 1 tablespoon (I use Kerry Gold)

Cheese ~ grated (optional)

Cook/brown mince in a pan, (no oil required) & add stock, salt & pepper to taste, 1 large pinch of herbs & all of the garlic.

Add diced Onion, Mushroom & Tomatoes~ cook for 3 minutes.

Add tinned and purée Tomato, and 1 large pinch of herbs.

Simmer & reduce.

Boil Sweet Potato & Cauliflower, mash together with butter,

In a casserole dish, add all Turkey to the base,

Top with mashed layer,

Add salt & pepper,

Top with grated Cheese.

Oven cook for 20 mins on high,

Whilst preparing boiled veg.

Serve & Enjoy!

Sofit xxxxxxxx

Spinach Wraps!!!

As you all know- i LOVE carbs.

So in March 2013, when I was getting going with the health kick, I really missed having a sandwich or a wrap at work for lunch, or some carbs with my tea. I had looked into how to make your own healthy tortilla wraps- but it seemed like too much effort (and i would probably not make them very well).

So, I came up with my own simple invention which did the job for me, and I have had good feedback from a few people who have made them also.

Ingredients:

Eggs

Spinach

Coconut Oil

Optional seasoning: chilli or garlic or pepper or salt

Directions:

Using a blender, blend your eggs and spinach (I would say about 1 small handful of spinach per egg)

Heat a small amount coconut oil in a frying pan (just to grease the pan)

Turn the heat to the lowest setting

Pour a tiny amount of mixture into the middle, and immediately tilt the pan to spread the mixture out into a very thin layer covering the whole pan (pour a very small amount as you can always add another small amount if it doesn't cover the whole pan- this does not work as well with a thick layer)

Cook gently, then flip and cook gently on the other side

That's it! There we have a spinach wrap.

Serve immediately, warm with my chilli beef filling & quacamole

Or cold for your lunchbox with roasted veg & hummus.

Enjoy :)

SoFit xxxxxxx

Spicy Turkey in Cabbage Rolls.

Once you have a think about it, it's quite easy to substitute healthy & whole food for processed & unhealthy food.

I've made wedges out of Squash & Carrot,

Lasagne with courgette not pasta,

Cauliflower as rice,

Spinach & Egg as wraps....

And now for the even quicker wrap fix:

Savoy Cabbage.

For this amazing dinner I made my Quacamole recipe, ~

2 avocados mashed, 1/2 onion diced, 6 Cherry toms diced & coriander.

And my super easy Squash & Sweet Potato wedges recipe, ~

Slice squash & potato, olive/coconut oil, salt & pepper, chilli & garlic flakes, 190c oven for 50 mins.

Then my Spicy Beef recipe, using Turkey mince instead, ~

Turkey mince, diced onion, diced mushroom, diced pepper, chillies, stock, seasoning.

Then boiled some whole cabbage leaves and dished it all up.

Easy peasy.

All recipes can be found on my blog.

Enjoy!

Sofit xxxxxxxxxx

Real & Whole Breakfasts.

Avocado is the perfect side for eggs.

Scrambled Eggs, Spinach, Avocado & Chives.

Green & Clean.

PERFECT.

A big Real & Whole food bowl.

Bacon, poached Egg, Spinach, Spring Onion, Mushroom, Cherry Tomato & Cottage Cheese.

Filling & NUTRITIOUS!

Sofit xxxxxxxxx

Chicken Stir Fry.

Everybody loves a stir fry!

Sometimes though, they get a bit boring. So yesterday I made mine with different vegetables to what I would usually use.

And it was good!

RECIPE:

Chicken ~ diced

3 Garlic cloves ~ crushed

Coconut Aminos / Soya sauce

Mushrooms ~ whole

Cherry Tomatoes ~ halved

5 Spring Onions ~ sliced lengthways

6 Asaparagus ~ halved

Sugar Snap peas ~ whole

Cook the Chicken in Garlic & Aminos/Soya

All all veg

Stir fry for 3 minutes

Serve & ENJOY!

Sofit xxxxxxx

Simple & Super meal!

Eggs & Salmon

Salmon & Eggs

This is always my go to meal!

Especially after a big workout that has left me starving but too knackered to really get cooking!

A quick and easy veg omelette, with Salmon & the wonderful Avocado.

Job. Done.

Sofit xxxxxxxxxx

Sweet sweet lord~ potato FRIES!!!

Quick.

Easy,

Simple.

Child friendly.

Hot or Cold.

Side or Snack.

DELICIOUS!!!

Ok guys, this is a short one because - well just because! It needs no words!

You just need to hurry up making & eating them!

RECIPE:

Remember to always use organic & locally sourced ingredients where possible.

• Sweet Potato ~ washed not peeled
• Coconut/Olive oil
• Salt
• Rosemary

That's it's for ingredients!

• Slice potato into thin shapes (like the size of McDonalds fries~ shhhh!)
• Add oil, salt and rosemary to a piece of baking paper in an oven dish
• Add fries to dish, and Shake Shake Shake! Ensuring all fries are coated
• Try to evenly space all fries
• Oven cook on 160-170c, shaking/turning fries every 7-10 mins
• Serve immediately (with some extra salt and rosemary~ optional)
• And enjoy!!!!!

Sofit xxxxxxxxx

Now you can eat Lasagne EVERYDAY! No guilt!

Ok, so I am majorly late on posting this recipe for you all- sorry!

I originally made up this dish just over 5 years ago when I first got into cooking. I used to love a ready made lasagne, or my mums famous Lasagne, (definitely not healthy) over a salad for my evening meal. So I decided to trial a new idea after seeing someone use salad as a bun for a burger, it got me thinking about lots of dishes and how I could replace the 'bad' bits with 'good' bits- such as vegetables!

I'm a dumbass for not posting this immediately because I recently scrolled through Instagram and seen that there are already lots of people making this dish in similar ways. But I'm still going to share mine with you- because it is delicious and I thought of it all by myself 5 years ago before the days of Instagram. I didn't even own a cookbook then! Haha.

Actually saying that, I own about 10 cook books and have read NONE of them! I'm terrible for that actually.

Back to the subject!!....

RECIPE:

Remember to use organic & locally sourced ingredients were possible.

• Lean Beef Mince
• 1 diced white Onion
• Diced Mushrooms 
• Chopped Tomatoes
• Chopped yellow Pepper
• Sliced Courgette ~ lengthways
• Spinach
• 5 Garlic cloves- crushed/diced
• 1 Stock Cube
• 1/2 tablespoon Oregano
• 1/2 tablespoon Basil
• 1 teaspoon Mixed herbs ~ dried
• Salt & Pepper ~ to taste
• Grated Cheese ~ 1/2 handful 

(Cheese is optional- and up to you which type of cheese.)

• Brown Mince in a big pot
• Add Onion until soft
• Add Mushroom, Tomato & Garlic
• Add Peppers & Herbs
• Salt & Pepper to taste
• Drain out any excess liquid
• Put a thin layer of mince into Lasagne dish
• Lay sliced Courgette on top
• Add another layer of mince
• Lay spinach on top
• Add a layer of courgette
• Add mince on top
• Top with Cheese
• You could layer the cheese through the dish too- but that's up to you
• Cover with foil and Oven cook on 180c for 20-25 mins
• Serve & Enjoy!!! 

I hope you enjoy this one!

It's one of mine and my families favourites~ and as always is a simple recipe! 

Sofit xxxxxxxx

Zendegii Fitness Bites! Amazing!

Zendegii Fitness snacks are amazing!!!

 

That is this review summarised into one quick sentence.

But that isn't enough~ I need to tell you more about them, because they deserve a full description.

 

I was lucky to be sent samples of this new range of healthy bar & ball snacks a few weeks ago... and oh my lord(!). They are not only amazingly healthy BUT they are literally a taste sensation! (And we know that this isn't sually the case when it comes to healthy snacks!)
 

I don't know how they have done it, but they have actually made a snack that I like MORE than a popular unhealthy option I/we usually crave after!

 

 

 

"This perfect blend of ingredients was created to give you a great tasting and healthy snack with no added ‘nasties’ and packed full of goodness." LEARFitness.pro

 

 

The bars come with an option of topping~ Hazelnut or Pistachio. My advise? Buy both!

Honestly they are too good to miss.
The balls are currently out of stock~ they are that good! But when they return, I recommend you buy them in bulk!

 

They are a perfect snack, a brilliant energy booster and have amazing health benefits such as:

 

 

High fibre content for long lasting satiety

Well moderated insulin response

Reduced fat absorption

Consistent and long lasting energy supply

Post workout recovery

LEARFitness.pro

 

LEAR Fitness belongs to Nick Richardson a Personal Treainer and fitness fanatic from the Midlands, so this a great local brand to support all you Midlanders! I predict a massive future for them.

 

For more information and to buy these products & more, head to:

 

LEARFitness.pro

 

You won't regret it.

 

 

 

Sofit xxxxxxxxxxxxxx

 

 

 

PLEASE NOTE: I do not get paid to write any reviews. All reviews are my personal 100% honest opinion. Sofit xx

Green Smoothie.

Warning~ this smoothie is delicious!!

As you may already know, I am not a big fan of liquids. I much prefer sinking my teeth into some tasty and solid food, but I am partial to a nice refreshing juice from a cafe too. Smoothies always took last place in the breakfast option list.

In the past I have tried to have smoothies for breakfasts when on a "mega" healthkick- but I have always felt I was forcing them down and not particularly enjoying them. It's usually the texture that gets me, thick and lumpy ~ bleurgh! It creeps me out a bit. Plus I was then finding that I was suffering from reflux because I have an over sensitive tummy! (But that's another story.)

However this is D E L I C I O U S !

It's tasty, has a good texture and makes me feel awake and energised after! 

Try it for yourself!!

RECIPE:

• Ice ~ 1/2 cup
• Almond Milk ~ 1/2 cup
• Spinach ~ 2 big handfuls 
• Banana ~ 1
• Apple ~ 1 (peeled or unpeeled)
• Blueberry ~ 1 small handful

• Blend Ice & Milk
• Add Spinach
• Add chopped Banana and Apple 
• Finally add the Blueberries
• Serve & Enjoy!!

Sofit xxxxxx