My "Go To Greenie"

 Whatever did I do before I had my Nutri Bullet.  Really loving experimenting with whatever is in season but this has to be one of my favourites, delicious!

Ingredients
 Large handful spinach
Small piece of root ginger, peeled
1/2 avocado
1 small eating apple
Water

Simply whizz the whole lot for a few seconds, as well as adding those essential fatty acids the avocado makes it really creamy!

Those crafty cravings and what they can mean!

Crafty cravings and what they mean

You know that feeling when you have been trying to clean up your diet and then you suddenly get an attack of munchies for a certain type of food.  This is your body crying out for vital nutients/minerals that it just isn't getting.  But that doesn't mean we should give into the cravings, just improve our diet and where appropriate use supplements.

Crave Chocolate
Chocolate is rich in magnesium so strong cravings could indicate a deficiency in this mineral.It's probably one of the most commonly craved food, particularly "around the time of the month" due to an increased demand by the body systems during the 2nd half of your menstrual cycle. If you’re a chocoholic and suffer from PMS symptoms such as irritability, headaches, cramps and bloating, it may be worth trying a magnesium supplement, such as Natures sunshine Magnesium (90 capsules, £11.95).

Eat Nuts are actually a richer source, particularly Brazils. Leafy green veg are also good, as are brown rice,  and pumpkin seeds — though not quite so moreish.

TRY: If it has to be chocolate, opt for dark chocolate that contains at least 75 per cent cocoa, as this will contain more magnesium and less sugar.

‘Drinking too much alcohol, tea, coffee and fizzy drinks can also deplete levels of magnesium,’

Crave Bread And butter
Usually lacking in the essential fats, often as a result of the "low fat diet" approach. Essential fats are well...essential for weight management, fluid levels, skin/hair/mail health, hormone balance to name but a few.  Every cell in the body needs essential fats to keep healthy.

Eat   oily fish, nuts, avocados, seeds, particularly flax/linseeds.

Here are a few more common ones, what could be lacking and foods to include to top up! 

Crave Cheese,  EFA, calcium
Eat  oily fish, nuts,seeds as above and green leafy veg, broccoli, kale, legumes, sesame seeds/tahini


Crave Red Meat, iron
Eat Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C rich foods for iron absorption

Crave Crisps/salty foods,  ChlorideEat fish, celery, olives, tomatoes

Crave Pasta, pastries, white bread, ChromiumEat, onion, apples, sweet potato, grapes, cinnamon, romaine lettuce and tomatoes

Crave fizzy drinks, calciumEat green leafy veg, brocolli, kale, legumes, sesame seeds/tahini

Crave coffee/stimulants,  phosphorous, sulphur and ironEat Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils Green leafy veg, broccoli, kale, legumes, sesame seeds/tahiniBeans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C rich foods for iron absorption.



Hope this helps, it pays to listen to what your body needs and fill it with the best food source rather than giving in to those cravings that are often full of sugar, toxins etc and which generally only make things worse in the long run.

It is also important to recognise that minerals and vitamins work together so I tend not to supplement singularly (except in  the case of magnesium, b vits and c occasionally) dependent on what lifestyle factors are involved.  always aim to eat a balanced diet, foods first, supplement to fill any gaps.

My go to is a daily multi vit/mineral which provides 100% RDA for most vits and minerals.  As I've said before not all supplements are created equal and you do get what you pay for. I use natures sunshine products which you can find out about here

Halloumi Skewers with Orange & Dill dressing

Delicious on  the BBQ!!

HALLOUMI SKEWERS WITH ORANGE & DILL DRESSING

2 x 250g packs of halloumi, cut into chunks

2 red peppers, deseeded & cut into chunks

2 x yellow peppers “    “         “        “         “

2 red onions, cut into 1/8ths, leave attached at root end for easier threading

4 courgettes roughly chunked

Dressing

4 tbsp extra virgin olive oil

Juice of 1 orange

Handful of fresh dill

8 long wooden skewers

(need to pre-soak for 30 mins or use metal ones)

Make dressing and put to one side

Thread up the skewers with halloumi and vegetables, lay them flat and brush with half

Of the dressing.  Grill on BBq or under grill for about 15 minutes, turning and basting often.  Sprinkle with remainder of dressing and serve with large salad.

Slow Cooker Chicken stew

A great winter warmer and so easy too, the slow cooker really is a busy mum's friend!  Excuse the photo, still steaming!!

Ingredients (serves 4)

Approx 1lb diced chicken                                                                                                                          1/2 pint water

1 diced onion

2 sticks celery, sliced

2 large carrots sliced

1/4 small swede, diced

1 teaspoon paprika

1 teaspoon dried sage

1/2 teaspoon dried rosemary

2 tablespoons tomato puree

3/4 pint chicken stock                                                                                                

4fl oz water

2tbsps cornflour/flour

Frozen peas

Pop all top 11 ingredients into slow cooker (veg at the bottom), and cook on high for 4 hours.  Mix water and cornflour thoroughly then add to pot along with peas and cook for a further 30 minutes.

You can add any vegetables according to choice.  I usually serve some green steamed vegetables on the side as think these only need a quick cook, but root vegetables work really well :-)

BEETROOT ZING!

A lovely tasty juice, full of goodness with a cheeky kick!

Ingredients ( serves 2 )

1 large raw beetroot

1 large carrot

2 small apples

1 inch piece of root ginger

 

Top and tail and scrub vegetables.

 Chop into managable chunks for your juicer

Juice all ingredients and enjoy!

Coconut cod parcels

                            Coconut Cod Parcels

A great easy mid week supper, that's full of all the good stuff!

Ingredients                                                                    

2 x cod fillets/loins
pinch chilli flakes
zest half lime
4 tbsp coconut milk
handful chopped coriander

Mix chilli, lime zest, coconut milk and coriander in to a bowl.  Remove skin from cod and place each fillet in the middle of  a  large rectangle of foil.  Spoon the sauce over the top, gather the ends of foil together to make a loose parcel and cook on a baking sheet for about 20 minutes until fish flakes easily.  Serve with roasted or steamed vegetables.

Easter bunny Workout.

EASTER BUNNY WORKOUT

A simple, equipment free workout combining the best functional exercises into a butt shaping, fat burning session.  What are you waiting for?  Hop to it and don't forget to let me know how you get on!  https://en-gb.facebook.com/mariejohnsfitness/wall

  
Warm up - with some brisk marching/light jogging for a good 5 minutes and cool down and stretch at the end.
  
Time yourself for 1 minute on each exercise and record your number of repetitions.  Your aim is to beat your score at the  next workout. Work through the circuit 2 or 3 times.  Make sure to complete each exercise with good form and modify as required for your ability.  Have fun :-)

Single leg hops  (30 seconds each leg)

Walking Lunges  - Alternating legs

Lateral steps/jumps

Reverse woodchop  (30 seconds each side )

Squat jumps