I love breakfast and I’m pleased that it’s the most important meal of the day as its my favourite. This morning’s breakfast was inspired by my lovely client Payal who originally hails from Calcutta. Having been brought up in a very healthy Indian family she knows a few tricks about making things taste good without the added fats and sugars and during last nights training, in between body suspension push up sets she talked me through a very simple recipe, for super quick and healthy Ayurvedic stewed apples.
1. Core and chop up an apple (I used a cooking apple from my friends tree but any will do).
2. Place in a non-stick sauce pan with a squeeze of lime and a sprinkle of ground cinnamon.
3. Pop the lid on the saucepan and cook on a medium heat until apple is stewed in its own juices. Mine took about 4-5 minutes.
Done! It couldn't be easier!
* It’s quite tart. I like it that way but some of you with sweet tooths might want to add a little something to sweeten. If you don’t want to spoil it by adding sugar (rightly so!) I suggest a little Xylitol, honey, Argave nectar or maple syrup will do the trick.
I had a big dollop of this on some natural, fat free yoghurt with half a cinnamon bagel topped with low fat cream cheese and sliced strawberries, half a slice of wholemeal toast spread with almond butter and sliced banana and a chunk of watermelon pre-diced. It’s a little bit of everything – sweet and satisfying brekkie with lots of nutrition.
Sorry for the photo quality - its a Blackberry shot!
I seriously suck at logging my exercise! Must do better.
Here are the missing few days:
Saturday - Rest day (well unless you count 8 hours of shopping and the sweat on I had in All Saints at the cash till.
Long shopping trip - well needed and very fancy cappuccino.
Sunday - Sunday runs!! This Sunday had a friend stay with her dog and so I was joined this Sunday by a spirited little cock-a-poo on an 8 mile run. She tripped me up a few times and I was near on dragging her at about mile 6 but we made it!
lots of love before the run
Not so much after!
- Rest day. But I worked up a fury at my car being impounded...and then a batch of chocolate rice crispy cakes
so I was soon over it!Tuesday - Today I did the following training:
I did 16 reps of each exercise and 3 sets With 5kg free weights:Shoulder press Bent over RowFlys
Tricep extensionsFollowed by a 30 minute jogThen The following exercises 20 reps of each and 3 sets on the TRX
:Push upsTricep extensionWide rowFinished off with a 20 minute run and 5 minutes of stretches
My car got impounded yesterday because it was parked outside my house in it’s usual spot which had turned into an illegal spot temporarily…London parking regulations and their £265 charges can make a girl need chocolate in a bad way! But before I could dive head first into a self soothing bar of Dairy Milk which would set me back a few training sessions, I dug out the ingredients for my secret snack weapon which can be made in 5 minutes, is low in calories, fat and sugar and is really yummy. This situation was crying out for some of my puffed rice chocolate buns. Ok they’re basically Rice Krispy buns but I’ll have you know they’re markedly different from the sugary kiddie version - mine are much more indulgent and an altogether smarter snack. Satisfyingly crunchy and chocolatey without the junk and all the excess calories.
I replace sugary Rice Krispies with puffed rice. When you’re going to dowse them in chocolate, all that extra sugar is totally unnecessary. Puffed rice is just rice with nothing added. I also use dark chocolate such as Green and Blacks 70% that contains less sugar and fat than milk chocolate. I add in sunflower seeds and pumpkin seeds which give a nice nutty edge and extra crunch whilst adding some protein and I also include some dried cranberries which work really well with dark chocolate.
Ingredients and method
1 large bar (usually 100g) dark chocolate, melted. (Always melt in a bowl over a pan of hot water, never microwave)
Once the chocolate is melted add in the puffed rice. I never measure but just add in enough so the all the rice is coated in chocolate.
Add in two tablespoons of pumpkin seeds and another two tablespoons of sunflower seeds.
I also added a tablespoon of desiccated coconut, a tiny pinch of salt (salt always brings out the flavour in chocolate) a tiny pinch of chili powder and a tiny pinch of dried basil. You think I’ve lost it don’t you? The last three ingredients are by no means essential but they do add a little something I think. Try it for yourself.
Give it all a good mix and divide into individual bun cases. I managed 12, using only 100g of chocolate. This really does make your chocolate go much further whilst adding in some healthier ingredients so you’re getting at least some nutrition for your sweet splurge!
If you can hold out, allow them to set in the fridge for an hour, they do taste better once set. I hope you don’t eat your puffed rice crispy bun whilst being consumed with thoughts of the lovely shoes that you could have bought with 265 big ones. grrr. Oh well I suppose it's a good job these buns are cheap to make!
Today I did three rounds of my favourite circuit. Something about this workout that makes you really sweat and feel that you've not left out one single muscle. Some of these exercises are not going to be recognisable as I've made them up myself! I will put some videos or demo pics up soon so you can follow!
Squat chop x 20
Push ups x 12
Plank with knee raises (i.e right knee in towards right armpit) x 10 each side
Jog on spot with high knees for 1 min
Single leg weighted deadlift x 15 each leg
Single leg bridge dips x 10 each leg
Plank with leg lift x 12 each leg
Burpees for 50 seconds
Wide leg Squat with tricep extensions x 16
Plank hold with single arm row x 12 each side
Squat press x 16
Mountain climbers for 1 minute
lunge with bicep curl x 30 alternate
Side plank with rear fly x 12 each side
V sit decline press x 16 presses
Jog on spot with high knees 1 minute
Single leg abduction with lateral raise x 10 each leg
Shoulder press with single leg extension x 10 each leg
deadlift into upright row x 20
Floor jumping jacks 1 min (lying face down in plank position)
Repeat 3 times. Takes an hour.
I don't think this is going to make much sense to anyone...pictures soon I promise!
1 week in and I'm already slacking on the daily exercise log!. This was yesterday. I had planned to do an hours circuits but time ran away with me yesterday and so decided to do some strength training instead. I'm pleased I did as (like many women I know) I don't do strength training as often as I should. I wouldn't let me clients get away with this kind of irrationality but I have to admit that there is always something niggling there in the back of my mind saying - cardio is a better workout! Hopefully this blog will force me to more balanced with my own training!
Strength training session
I did these with 5kg dumb bells. and 4 sets in total
(bicep)Curl and (shoulder) press x 12
Front raise x 10
side raise x 10
Narrow bent over row x 16
Tricep kickback x 16
I also did a 20 minute jog later on that evening. (My way of getting back home from work).
Today I did a 40 minute TRX suspension training circuit which consisted of:
Circuit 1 (3 times)
1 min Squats
2 min Lunges (1 min each leg)
1 min push ups
1 min fly's
Circuit 2 (3 times)
2 min multi-planar single leg squats (clock formation, 1 min each leg)
1 min narrow row
1 min tricep extensions
Circuit 3 (twice)
1 min wide row
1 min suspended leg single leg squats
1 min suspended plank
1 min full body extensions
1 min bicep curls
Love a bit of TRX :-) I'll do a post on it soon.