Sunday, 29 October 2017

Top Tips // Adventurous Eating



To help inspire people to try something new and spice up their lunchtimes, Off The Eaten Path has collaborated with renowned chef Deborah Thompson and i'm so excited to share on my blog her top tips for eating that little bit more adventurously and it doesn't stop there.... she's even give us some recipes! 

I'm a huge huge fan of 'Off The Eaten Path' crisps with Sea salt being my fave. After deciding to look after my gut and stop the bloating I try to opt for natural products where ever possible, these are made with real vegetables with 0 artificial flavourings or colours ... plus taste the bomb.com!

Top Tips for Adventurous Eating

/ Get your adventure on by updating classics like the egg salad sandwich. Deconstruct it and add some exotic spices like dukkah to liven it up. 

/ Swap out traditional ingredients like noodles and lettuce for courgette and kale to
keep things light and full of vitamins and minerals. 

/ Pack snacks that you will actually want to eat. Off the Eaten Path is perfect for this. They’re delicious and great for popping in a lunch bag or a handbag for that snack craving. 

/ Blend sauces and infuse flavours to create new salad dressings and marinades, like the Thai peanut dipping sauce – but keep them on the side until you’re ready to eat. 

/ Pair fruit with savoury foods to create a whole new flavour profile and make the most of seasonal fruit. 

/ Pick foods that can withstand a few hours without refrigeration, like kale for salads and veggie noodles rather than pasta that can go soggy, so that you can get out there adventuring and still enjoy a stellar lunch. 

/ Add micro greens to your dishes. Usually reserved for fancy restaurants, these micro greens, widely available in supermarkets now, pack a flavour and jazz up your meal. 

/ Incorporate baby vegetables and multi-coloured veggies into your lunches such as candy beetroot and rainbow carrots. These all have different flavours than the regular varieties that are widely available. 

/ Use things like carrot tops or beetroot tops to make sauces like pesto. Eliminate waste and create a totally different and adventurous dip/sauce. 

/ Add sliced cucumber and mint to water, rather than lemon for a change.  


Spicy Mango and Cranberry Courgetti Noodle Bowl
Noodle bowls satisfy hunger pangs without the carb coma at lunch time. This sweet, sour and spicy noodle bowl is fresh and flavoursome to get you through the rest of the day.

Recipe:
      Spiralise 1 courgette and heat the courgetti noodles in a pan for 2 minutes.
      Add 1 tsp of grated fresh ginger, ½ a red chilli pepper, 1 tsp of sesame oil and 1 tsp soy sauce to add flavour.
      Remove from the heat, and place in a bowl. Toss with ½ a mango, peeled and cubed, with 1 tsp of dried cranberries and 2 tbsp. of chopped coriander.
      Add some sesame seeds to finish the dish.

Pairs perfectly with Off The Eaten Path Sour Cream and Black Pepper 


Six Minute Dukkah Egg Salad Box
An exciting (deconstructed) take on the boring old egg salad sandwich. Made with mixed baby greens, a boiled egg, and pistachio dukkah dressing with slices of rye bread.

 Recipe:
      Cook an egg in boiling water for 6 minutes and cool in a bowl of cold water for 2-3 minutes.
      Whilst its cooling, pull together a pistachio dukkah dressing by mixing together
o      1 tbsp. sesame seeds
o      2 tbsp. coriander seeds
o      1 tbsp. cumin seeds
o      50g chopped pistachios
o      2 tbsp. extra virgin olive oil
o      The juice and zest of half a lemon
      Set aside the dressing and toss some baby greens, cucumber, onion, baby radish and baby beetroot together.
      Slice the boiled egg in half, drizzle with the dukkah dressing and serve with fresh rye bread.

Pairs perfectly with Off The Eaten Path Sea Salt Rice and Pea Chips


What are you favourite flavours?

Love Chlo xxx




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Friday, 27 October 2017

Guest Post / What a Plant-Based Health Coach Eat's in a Day



Today's Guest post - meet Jo Hodson founder of includingcake.com:


As a health coach I would love to tell you I eat a perfect diet every single day, but that’s not always the case and I’ll openly admit it - excess snacking (mainly on my homemade treats) is my biggest downfall.

I eat a 100% plant based diet and free from processed foods and sugar as far as possible. I usually work from home and so my routines are very flexible… but because the kitchen is typically only a few steps away it mean I end up munching on homemade energy balls when I am not necessary hungry but procrastination has hit!

So here’s a typical day…

I wake up anywhere between 6am-8am and drink a pint of warm lemon water. Sometimes I also add fresh turmeric and ginger too, sometimes I’ll drink a small glass of homemade kombucha on the side.

I don’t typically eat breakfast early, previously I have had good results from intermittent fasting and even though I don't currently follow this strictly I still enjoy starting my meals late morning. 

Sometimes I work out in the morning. If so, I nearly always do this in a fasted state. 

Breakfast / 
'At around 10:30-11am I’ll eat a big bowl of porridge made with a base of grated carrot or courgette, oats, flax and hemp seeds and a dollop of nut butter to make it extra creamy. I’ll top this with berries or another fruit. Sometimes I stir through some raw cacao, medicinal mushroom powder or acai berry powder. 

Snacks / 
Snacking is a big thing for me (and easy to overdo!) …this is partly because I am often recipe testing for my blog or other companies. This usually happens throughout the afternoon and depending on my mindset or my daily activities, this will something like a chia pudding, green smoothie, homemade energy balls, a handful of granola, snack bars or some dark chocolate (or a bit of everything, ha ha!)

Dinner / 
If not in the morning, I'll often workout in the evening so eat dinner when I get home, usually sometime between 7:30-8:30pm.  This will be something like a falafel salad, a buddha bowl, a mixed bean chilli or lentil Bolognese with courgette noodles. I often add some homemade sauerkraut on the side. I don’t specifically avoid gluten but I don’t eat it often.


I don't always have dessert, but if I am in a nibbly mood then maybe another one of the ‘snacking’ options from earlier in the day will be on the cards.

Hydration / 
I drink approx. 3 ltrs of water and herbal teas each day. I have never enjoyed coffee so that has never been a temptation for me. Fizzy drinks or fruit juices don’t hold much appeal either.

Supplements / 
In terms of supplements I try to get a variety of wholefood colourful fruit and veg each day, but I do take Magnesium, Vitamin D and B12, plus a vegan omega capsule. 

I don't track my macros or daily calorie intake and simply work on the basis of how I feel. I am quite active and don't worry about my protein intake as a vegan as long as I add some protein rich plant foods to each meal. If I felt I needed an extra boost I would add some protein powder to my smoothie, but this is rare.


Bio and social media:

Jo is the health & mindset coach behind Includingcake.com and creator of Wholeplus.com healthy treats. Her passion was born from a personal journey of nutrition being a gateway for creativity and a deeper connection with her innate sense of self and wellbeing, she now supports clients in stepping into their own best selves.




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Sunday, 22 October 2017

8 WEEK FITMAS CHALLENGE / WEEKS 1-4





Guys Guys Guys! Welcome to first ever launch of a challenge. This challenge isn't about weight loss or strength this is just about being the healthiest you can ever be!

I'd love for you guys to join me on my #ChlosChristmasChallenge ... whatever your goal, even if you don't follow the plan above try to do one thing that could help you towards your goals. You can join in by uploading this to Instagram each day with the hashtag!

This guide is written primarily for fitness but by following my Instagram @chlohodgkinson could be a great way to help you with nutrition guidance. 

BEFORE YOU START: 

Rate your self out of 10 the following: 

1/ How much energy do you have?

 2/ How fit do you think you are?

3/ How healthy do you think you are?

4/ How happy in yourself do you think you are?

ALSO:

3 goals you want to achieve in 8 weeks... 

Mine? 

1) Increase my fats and lay off sugar as I strive off fats 
2) Train abs at least 5x a week
3) Start Yoga at least once a week (I always say I'll do this!)

Please consult your doctor, I can not be held responsible for any injury or illness occurred - all exercise is done at your own risk. 

I've filmed the workouts below to help you if you're unsure:







Good luck & I can't wait to start this journey with you all.

Lots of love as always
Chlo xxxx




Holland & Barrett
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Tuesday, 10 October 2017

Top Tips / Go Healthy On a Budget



Eating healthy and getting fit can be expensive, I get that. Joining a gym for £35 a month and suddenly buying fresh meat and loads of veg can take it toll on the bank, but there are 100% ways around what can be an expensive lifestyle change... so I thought I'd share my tips:

- Buy Frozen Veg & Fruit

Head straight to the frozen section as soon as you get in the supermarket, there are so so many varities of fruit and veg that you can get that are frozen now and like legit half the price! I picked up frozen berries, kiwi, pineapple and even kale and spinach down that isle in Morrisons last week. You'll find it lasts loads longer too!

- Buy Different Varieties of Meat

Everyone always thinks we need to eat chicken breast chicken breast chicken breast, but we actually don't at all. Chicken breast is actually one of the expensive parts of the chicken but you guys can enjoy the thighs which are so so much cheaper, now fat isnt bad at all, but just watch how much you have in one portion as it is higher in fat and therefore higher in cals.  Alternatively get hold of some turkey, it's so lean and so cheap!

- Drink Tap Water

Tap water is fine to drink in the UK, so saves your pennies and help the environment by ditching the plastic bottled water. If you're worried about hidden nasties in tap water i'd recommend buying a water filter... i've attached a cheap one for you guys below:


- Play with Spices

People often get bored of eating similar meals and reach for the more expensive stuff like cod etc to keep their health kick interesting. However, playing around with herbs and spices are a great way of mixing up meals to stop it getting boring! Bored of chicken breast and veg? Me too, so chuck it all in a pan add some curry and chill powder and some chopped tomatoes.. and you my friends have got yourself a chicken and veg curry!

- Use Your Home & Outdoors for Your Workout

You don't need to join a gym to be fit and healthy, at home and outdoor workouts are just as amazing for you! Try this workout I filmed on my walk the other day:

- Plan your Meals

Instead of playing each day as it comes plan your meals to get the most out of your food. You may find you can cook some meat in bulk and therefore have enough for a few days. Planning will help any unnecessary spending.

- Make your Own

Ditch the health food bars and get yourself a blender and a kitchen. Making your own snacks is such a cheap way of staying healthy... try my energy ball recipes for inspiration, they are a great pick me up!

- High End Doesn't Always Mean the Best

When it comes to gym clothing we are always swamped by Nike and Adidas or the incredible lines from sweaty Betty and Lululemon however high street retailers are doing an incredible job at the moment... i'm loving h&m, New Look and M&S's lines this season!



Love Chlo xxxx
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Friday, 6 October 2017

Guest Post / What a Nutrition Student Eats in A Day....



Meet BitesbyBecs: 

''I am a true believer in balance - I eat as healthily as I possibly can; however like everyone else, some days are always going to be better than others. After all I am a student! If I am eating out, I always tend to go for the healthiest option on the menu; however, if I fancy a pizza that is what I will have! I am also a chocoholic with a huge sweet tooth so if someone opens a packet of chocolate or a tub of ice cream is opened it would be rude to say no!

As you can see in the example week below, I eat three main meals a day, as well as two or three snacks (again depending on if I am working out etc.). My main meals always include a protein source, a complex carbohydrate, some healthy fats and heaps of vegetables. My snacks tend to be high in protein and healthy fats to keep me full and provide me with enough energy. 

Hydration is so important so I take a water bottle everywhere I go, I try to drink 2-3 litres of water a day. I also start my day with a cup of tea, either peppermint or green tea and tend to have at least one more throughout the day.'' 



MON
TUES
WED
THURS
FRI
SAT
SUN
BREAKFAST
Oats with berries, a handful of almonds and a teaspoon of flaxseed 
2 eggs scrambled, 2 corn thins and wilted spinach 
Oats mixed with protein powder, berries and almonds 
2 boiled eggs, 2 corn cakes and avocado 
Oats with berries, almonds and flaxseed
2 poached eggs on a slice of rye with avocado 
2 eggs scrambled with smoked salmon and a slice of rye
MORNING SNACK

Banana

Homemade protein ball
2 boiled eggs and spinach 


LUNCH
2 egg omelette with spinach, tomatoes and courgette
Tuna, brown rice and mixed salad leaves 
Chicken, sweet potato, feta cheese and mixed greens
Tuna, brown rice and broccoli 
Chicken breast, lentils and mixed salad leaves 
Tuna salad with sweet potato 
Chicken salad with feta cheese and quinoa
AFTERNOON SNACK
2 corn thins with banana and peanut butter 
Berries and a handful of nuts 
Homemade protein ball
Homemade smoothie – frozen banana, peanut butter, protein powder and almond milk
A ‘Kind’ nut bar 
Popcorn 
Homemade smoothie – berries, frozen banana, protein powder and almond milk
DINNER
Grilled salmon fillet with stir fried greens and brown rice
Homemade turkey burgers with roasted sweet potato and salad
Stuffed peppers with quinoa, kidney beans, mixed vegetables
Pan fried sea bass with new potatoes and mixed green vegetables
Homemade wrap pizza with pesto, chicken, peppers, tomatoes and spinach 
Homemade chicken Pad Thai 
Chicken sausages, roasted vegetables (butternut squash, sweet potato, peppers, courgette) 
DESSERT

Greek yoghurt with 2 squares of 85% dark chocolate and berries 

Greek yoghurt and berries
Greek yoghurt and berries 


Ice cream 
Dark chocolate 

You can catch qualified PT and nutrition student, Becs at @bitesbybecs / www.bitesbybecs.wordpress.com.

* you can buy Kind Bars featured in Bec's diet below:




Hope you enjoyed seeing what other people eat, let me know if you did!
Love Chlo xxx 



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