120 g chorizo ((extra spicy if you prefer))2 small sweet potatoes1 small white onion2 large eggs1 tbsp olive oilLarge handful spinach Preheat the oven to 180 degrees CelciusPeel and finely chop the onion and garlic (use a garlic mincer if you have one). Dice the sweet potatoes into small 1cm cubes and roughly chop the spinach leaves.In an oven proof frying pan, saute the onion and garlic over a low heat in the olive oil until the onion is soft and see-through. Add the chorizo, turn up the heat to medium and fry for an additional 2 minutes.Add the sweet potatoes and cook for 5 more minutes, tossing regularly. Toss in the spinach and then crack the eggs on top. Transfer the frying pan to the preheated oven. Bake in the oven for 8-10 minutes or until the eggs are cooked,

Yummy blackberry chia jam. It's blackberry picking season so what better way to use your blackberries than in a delicious healthy jam? Enjoy the sweetness of the blackberries along with that slightly sour aftertaste and get an added punch of nutrients from those little tiny seeds. Chia seeds contain lots of fibre, healthy fats and a little protein too. It only takes 20 minutes to make - seriously simple. Give it a try, spread it on your toast and enjoy! Blackberry Chia Jam It's blackberry picking season! Here's a really simple blackberry jam recipe that has the added nutrient injection of chia seeds too!  300 grams blackberries ((fresh or frozen))2 tablespoons chia seeds ((any type))2 tablespoons maple syrup ((or honey))1/2 teaspoon vanilla extract Bring the blackberries to the boil in a medium-sized saucepan, then reduce the heat and simmer gently for around 5 minutes

Been hit by the Aussie Flu? It's that time of year - flu and cold viruses are rife! What can you do to boost your immunity to these little bugs naturally? Or probably more appropriate - is there a natural way to relieve the symptoms if you've already been struck? The most important thing that you do if you have a winter bug is REST. (Obviously seek medical attention too). Give your body the best possible chance of fighting the infection by resting as much as possible, even though it might seem boring as f*ck! I've created a deliciously warming, natural anti-inflammatory drink to help ease your symptoms and give you a little hug in a mug. Here's the recipe

This tomato soup recipe will warm you up from the inside out this winter! It's absolutely freezing out there, the days are short and we're not getting very much sunlight at this time of year. There are lots of bugs and viruses around right now so it's really important that you're looking after yourself, and providing your body with the essential nutrients that it needs to fight them off. Not sure about you, but I always crave a steaming hot bowl of tomato soup when the weather's like this, but the tinned stuff is usually full of added sugars so I came up with a super simple recipe that you can whip up in a matter of minutes. Tomatoes and red peppers are crammed with Vitamins C & A to help your body fight off the winter bugs. Ingredients ½ litre vegetable stock 700g Fresh

so what are the health benefits of kefir? I have spent the whole of 2017 working on improving the health of my digestive system after a bad stress-induced flare up of IBS towards the end of last year, and during that time I have come across a few things that I have really helped me. One of them, is the discovery of fermented milk drink kefir.​ So what exactly IS kefir? Kefir is a probiotic, cultured and fermented product, usually made from cow's milk, goat's milk or sheep's milk (but can also be made with non-dairy alternative and even water). A homemade kefir can contain up to 40 different strains of beneficial bacteria, and also packs a huge punch of other nutrients - particularly Vitamin B12, magnesium and calcium. Kefir is produced by culturing milk with kefir grains - but don't confuse these with actual grains, because

This breakfast recipe (overnight chia oats) will take you 30 seconds to make - pop it in the fridge overnight and wake up to a beautiful breakfast, all lovely and ready to eat straight from the fridge! Just add some chopped nuts and a drizzle of honey in the morning and you're good to go! [caption id="attachment_1953" align="aligncenter" width="300"] Overnight Chia Oats with Berries & Walnuts[/caption] Ingredients 30g rolled oats 1 tablespoon chia seeds 150-200ml milk or milk alternative / or natural yoghurt Handful frozen berries Handful frozen blueberries 10g walnuts 1 teaspoon runny honey Method Pop the milk and the frozen berries into a blender, like a Nutribullet or whatever you have. Add the oats and chia seeds to a little pot, a bowl or if you're trying to be fancy - a Kilner jar. Mix the berry milk mixture to the oats/chia seeds and mix well with a fork or spoon. Pop

Smokey Red Pepper Salsa 150 g Cherry Tomatoes ( (Halved))1/2 tsp Brown Sugar1 tbsp Balsamic Vinegar2 tbsp Olive Oil2 Roasted jar Red Peppers ((Chopped))1 Garlic Clove ((Chopped))1 Red Chilli ((Chopped))1 tsp Smoked Paprika 1. Preheat oven to 200*C (180 Fan), Gas Mark 62. Place the tomatoes on baking tray, season and then sprinkle over sugar & balsamic vinegar together with half the oil. Roast in the oven for 20 minutes.3. Place tomatoes, peppers, paprika, chilli, garlic & remaining oil into a blender. Blend into a rough paste/dip.4. Add salt & pepper to taste.

I've been working on pancake recipes for as long as I've been working as a nutritionist! I love pancakes - preferably the traditional Scottish ones, but let's be honest - they're not the healthiest! I've made a few protein based pancake recipes before (you'll find the vanilla ones in Cut the Crap - No Bullshit Cookery 2) but I wanted to make a new recipe that was completely free from dairy and whey based protein powders. Mostly because I'm intolerant to whey protein - so you could say these are selfish pancakes. The protein powder I used for this recipe is from Pulsin - it is their pea protein blend which is totally plant based and is unflavoured, which suits this recipe perfectly. Order from the Pulsin website and enter code RWAT10 at checkout for 10% off. Ingredients1 banana1 egg1 tablespoon agave

10 Tips for Staying Healthy at Christmas   We’ve hit December, and you’re about to hear ‘go on, it’s Christmas’ every single time you turn down another Cadbury’s Hero. Now, I’m not here to try and ruin your Christmas spirit by saying you can’t have this and you can’t have that – definitely not – however, I think it’s pretty important that we look after ourselves over the holiday period just as well as we do all year round. It’s just a bit more difficult at this time of year because temptation is everywhere, and the social pressure temperature is turned up full blast. So here are my 10 top tips for staying healthy this Christmas. 1. Start your day well It seems pretty obvious, but starting your day as you mean to go on really is probably the best tip I can give you. Drink a

Does that ‘Friday feeling’ fill you with dread? Knowing that there are two full days ahead where you’re likely to undo all the hard work you've put into your fitness and nutrition during the week? It's normal to let your standards slip a little at the weekend, and it's a common reason why women don't see the progress they expect. Here are a few tips you can incorporate into your weekend to make things run smoothly from now on

Although I don’t disagree with a macronutrient approach to nutrition, I do feel a responsibility to put the world to rights when it comes to the importance of other things besides macronutrients! (I hope that makes sense). If you have been following my blog, you will have recently read the series I wrote on protein, carbohydrates and fat – the importance of them, why we need them and how much we should be eating. However, I have yet to touch on other vital nutritional facts that it’s important you know about. (If your goal is to be the healthiest, leanest, strongest possible version of you.) If you haven’t already read my macronutrient series, please make sure you read them first (linked above), before reading on… I have recently come across women who are struggling with their ‘macros’ – having been given some numbers from

Along with carbohydrates, fat has really gotten itself a bad reputation over the last 40 years or so, which is a shame because it has done a lot of damage to the way we view food. Fat, like protein and carbohydrate, is a macronutrient and is essential for our health. Contrary to popular belief, you need to eat fat if you want to have a healthy body.In this blog I will be answering the following questions:1. What is dietary fat?2. Why do we need to eat fat?3. How much fat should we eat on a daily basis?4. What foods can I get it from?5. Should I have a low fat diet if I am trying to lose weight?So first of all, let’s take a look at what dietary fat actually is…Dietary fat is one of the three macronutrients and is

Protein is something that I get asked about a lot – and quite rightly so. It is probably the only macronutrient that actually gets some positive press. Poor carbohydrates and fat getting a bad rep whilst protein takes centre stage for actually helping you to lose weight… or does it? In this blog I will answer the following questions: What is protein? Why do I need protein in my diet? How much protein do I need each day? What foods contain protein and how much should I eat? I’m vegan (or vegetarian), where can I get protein from? Should I be using a protein powder supplement? What is Protein? The term protein actually describes a pretty large molecule that is made up of a chain, or several chains of little tiny particles called amino acids. There are 20 different amino acids in

Someone asked me about fibre the other day and it sent me into a proper geek tizz-wizz. Fibre (also known as ‘roughage’) is a form of carbohydrate that does not get digested in your small intestine (where most of your digestion happens). This blog is about fibre – what it is, where you can get it from, why you need it and how much you need every day. And let’s be honest, we all know that a good fibre intake will help you make nice jobbies – so it’s important that you find out all about it, right!? What is Fibre? Like I said before, fibre is a form of carbohydrate and can fall into one of three categories: Resistant Starch Resistant oligosaccharides (indigestible carbohydrates) OR NSP (Non-starch polysaccharide) Although fibre is a form of carbohydrate, it doesn’t get digested in the small intestine like other carbohydrates

It is a common misconception that it costs a fortune to eat healthily, and understandably so. Not only that, but it’s easy to use this misconception as an excuse to NOT eat healthy food. This blog will give you 10 instantly actionable tips that you can implement right now so that you can start reaping the benefits of healthy eating today. 1. Plan your meals in advance. This is probably one of the most important things that you’re going to have to get used to doing if you want to cut down the amount of money you spend on food. Especially important for the budget conscious – meal planning can and WILL save you a small fortune, not to mention cut down the amount of food wastage your household has. If you plan your meals for the family for the entire week, all you

I have been touching on the subject of meal prep and food prep this week on my Facebook page (www.facebook.com/walkthetalkfitness) and posting photos of food I’ve been creating, how I’ve made it and sometimes posting the recipe. I get asked a LOT of questions on food/meal prep as well as how I manage to eat so well on a budget. So I’ve put it into this blog for you guys! This is a blog designed for people who don’t have time to cook. Yes, you read that right. It is also a blog designed not only for the athletes among us, but for those who are just starting their journey to optimal health through nutrition. A lot of people are surprised when they find out that I spend the majority of the first two weeks training someone sorting out their diet. You

This blog is for you if you have spent more time wondering what to do about your weight than you have doing something about it. This blog is for you if you are confused about what exactly it is that you need to do if you want to lose weight. This blog is for you if you are fed up of starting diet after diet after diet but end up bigger and heavier than you were at the start. This blog is for you if you have just decided you want to lose weight for the first time, or if you are at your wits end and ready to throw in the towel and accept that you're just 'supposed to be fat' (not true). I am going to share 8 simple steps that you can take to start your weight loss journey right now -

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