tips

8 Tips to Weekend Proof Your Diet

We all know staying on track at the weekends can be the hardest. You’ve been so good all week, eating healthy and hitting your macros, but then Friday lunchtime comes around and the work crew are saying "ah sure we’ll go out to lunch" and your prepped lunch in the fridge gets chucked in the bin. We’ve all been there, but did you know that from Friday lunchtime to Sunday evening is 35% of your week?  So if you go off track for the weekend, you’re not giving it 100% and no wonder you aren’t seeing the results you want.

 

A few tips I use to stay on track at the weekends are:

 

1.     Get into a routine, wake up at the same time, eat your meals at the same time, hit the gym, get a good night’s sleep. Don’t use the weekend as an excuse to let your routine go off track. If you have a good routine going during the week, stick to it at the weekends!!

2.     Plan your gym sessions – make a date with a friend to hit the gym, you’re much more likely to go if you’ve made a plan with someone else!! Make plans with friends and instead of always meeting for coffee or drinks, try something different such as indoor rock climbing. or ice skating. Even make a date with friends to go for a walk or cycle is better than sitting around drinking coffee!! Think activity during your weekend!!

3.     Prep your meals in advance – even inputting the meals you’re going to have in MyFitnessPal can keep you on track.

4.     If you are going out to eat – look up the menu online and see what you can have, good options are usually grilled chicken, fish, steak, salads (dressing on the side), asking for extra chicken in your salad etc., getting a burger without the bun, skipping the fries (I know - no fun, but if you want 100% of the results you need to put in 100% of the effort).

5.     Skip the alcohol if possible – this can stall fat loss for days after consumption and can increase appetite leading to the late night pizza or kebab shop run. Who wants to wake up with a half eaten kebab next them?? No thanks...

6.     If skipping the alcohol isn’t an option – choose 1 night from the weekend and enjoy 2-3 drinks, choosing lower calorie options like spirits with zero calorie mixers (diet drinks, soda water, fresh lime/lemon). Drink a glass of water in between each drink. If I’m going out with my friends and I’m not drinking, I tend to get a sparkling water with fresh lime, as it still looks like an alcoholic drink so people tend to ask fewer questions, which is usually the cause of discomfort for those non-drinkers out there.

7.     If you have friends who just want to eat junk and are trying to force you to eat the junk with them, explain to them you are trying to be healthy and if they still make fun and jokes then maybe you should re-consider your friendship. Friends are supposed to be supportive and help you.

8.     If having a night in, instead of the usual chips/dip and bottle of wine, why not go for some homemade dips with veggies such as these here (Greek Yogurt YT video) and some sparkling water with fresh lime. Make healthy alternatives to your favourites, use greek yogurt instead of sour cream and you’ve cut the fat way down and increased the protein content (win win!!!)

 

These are all small, simple tips you can implement into your life and make it that bit easier to stay on track at the weekends.

 

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Your Life (And Your Sanity) Aren't A Limited-Time Offer

> A little about me <

 

Hello I’m Lucy!

 I'm extremely passionate about helping women ditch debilitating vicious circles in order to find true happiness within by guiding them towards a lifestyle that is honest, mindful, and enjoyable.

Why? Because I’ve done it myself! For over 15 years, I battled with self-catastrophic demons that almost took my life. Following a whole lot of soul-searching, truth telling and self-developing, I am now blessed to be in a position where I can educate, empower and inspire other women to do exactly the same!

Follow my continued journey and I promise you that together, we can achieve self-confidence, self-trust and self-love.

xo

When Georgia asked me to put together a little guest post for you, it wasn’t all that hard because we share a lot of the same views within the world of health and fitness :)

One of them being that damn sexy word… moderation.

So let’s cut to the chase!

How often do we actually apply moderation to our lifestyles? That true, middle ground, the icky grey bit in the middle? That bit between the on/off, black/white, yes/no mentality to lifestyle?

The truth is… Not all that much!

All around us, every single day, we’re bombarded with extremism, with dogma, with a do/don’t list, a banned list, the magical meal plan, the miraculous exercise plan…

Unfortunately, this type of mindset induces a whole lot of anxiety and provokes feelings of guilt, panic and even shame around lifestyle choices. It encourages us to be engaged in a negative cycle of reward and punishment, beating ourselves for things we perceive matter when in the grand scheme of things, are completely insignificant. 

This type of mindset essentially prevents us from living a truly happy and fulfilled life cos we spend so much darn time fluctuating between the do and the don’t that we miss the fact we could have it all in the middle!

Do we need to have had issues and suffered from serious issues like eating disorders, food anxiety, body image, confidence etc in order to have a less than positive relationship with lifestyle choices? Absolutely not.

If I'm entirely honest and in my objective opinion as a health & lifestyle professional, I have very rarely come across women who have a completely emotionally-free relationship with their lifestyle habits.

Think about it.

How many times have you heard people talk of having not being able to stop at 4 squares of chocolate but rather end up gorging on the whole bar because ‘well I’ve messed up now anyway’. How many times have you heard ‘oh I best get to to gym cos I have to work off that bottle of wine’ or ‘hmm shouldn’t have that, I’ve heard it’s bad for you’.

It’s become so normal to be engaged in these type of conversations and to be exhibiting these types of behaviours that you’re in the minority when you make lifestyle choices that are emotionally liberating, free of anxiety, free of shame… and well because you want to rather than because you feel you have to.

So what can we actually DO to overcome worry, stress, anxiety and guilt surrounding our lifestyle choices, our eating habits, our exercise patterns?

Beat the BS

Whilst I support that we need to look internally and focus on ourselves as opposed to what others are saying and doing, I find that general misinformation and poor education is a huge driver in negative lifestyle habits. Once you are faced with cold, hard and indisputable facts and figures, you have nowhere to hide. You have no excuses left to give and no fallbacks for your flawed belief systems. Some common BS offenders include ‘sugar is bad for you’, ‘carbs after 6 make you fat’ and ‘it’s healthy, calories don’t matter’. Check Yo Facts!

Acknowledge there's no finish line

We get so caught up in the end 'result' of something that we start to put dates, timeframes and restrictions on ourselves before we’ve even overcome the first hurdle. Yes, it's great to have goals and to smash them, but what then? Do you go back to before or do you keep up what you did to get there? Try to think of lifestyle choices as a dimmer switch, a little project in the background that everyday you get better at rather than something that has an on/off button.

Realise that failure is flawed

That point where you have 2 biscuits but tell yourself 'ah whatever, I've messed up now, so I might as well have the whole pack'? It's flawed. It's wrong. You're wrong!!! Say this out loud - 'I HAVE FAILED/MESSED UP MY DIET BECAUSE I ATE 2 BISCUITS'. How ludicrous is it?! Failure implies a single event, a single moment in your life's history where you fucked up and made a mistake. Is eating 2 biscuits out of an average of over 80 meals a month really all that much a failure? It’s only a failure because you choose to give it value as that.Look at the bigger picture - when you look at the grand scheme of things, you start to realise what's important and what's not. Have the damn biscuit, enjoy it and move on.  You are more likely to binge on something if you sit and ponder and end up associating guilt with it - research has proven it time and time again. The chances are that once you accept 2 biscuits are not a big deal, you won't even care about the rest. Tesco and McVities aren't going anywhere  - they will ALWAYS be there and they will ALWAYS wanna make money. Life (and your sanity) however, aren't a limited time offer.

Invest in a coach

You may feel uneasy asking for help and you may even feel that you can do it yourself. But the question is, wouldn’t you already be doing it? I promise you, the ONLY way you are going to truly flourish is by learning off of someone who has done it and is currently doing it better than you. Not only is experience central to you getting the results that you want, but it also acts as a short cut. Why reinvent the wheel when you don’t have to? We can learn directly off each others’ mistakes!

If you want to read more about Lucy, check out her Facebook page here.

Will Lifting Weights & Drinking Protein Shakes Make Me Bulky??

Hi everyone!

This is a blog post I have been meaning to write for a while now as I still see so many girls just pounding the pavements and running on treadmills and lifting no weights or doing any kind of resistance work. I am here to dispel the myth that lifting weights makes girls bulky. First of all if you think you're going to look like Arnold Schwarzenegger after one session (or even 100 sessions) you are very mistaken. It took Arnie years to build up that kind of muscle and also he is of the male species which means he has a much higher percentage of lean muscle mass than females, due to the higher amount of testosterone males produce. It is significantly harder for females to gain muscle mass, so you really shouldn't be concerned you're going to look like Arnie any time soon. This quote below comes to mind. 

MYTH 1. Cardio is the only way to lose fat!

This is not correct at all! In order to lose bodyfat you must higher your metabolic rate, and to do this you need to build lean muscle mass through weight lifting and resistance training. The body uses more calories to sustain lean muscle mass than it does fat, therefore burning more calories overall. Research shows that 1lb of muscle burns 7-10 calories per day, while 1lb of fat only burns 2-3 calories, according to the American Council on Exercise. In fact - doing too much cardio can have the opposite effect: it can lower your metabolic rate and cause you to lose lean muscle mass, making fat loss even more difficult.

MYTH 2. Protein Powder is going to make me HUGE!!

Again, incorrect! Protein powder is simply a supplement used to enhance one's protein intake. Most protein powders are whey based, so are made from milk which a lot of people have no qualms about eating with their cereal or in their coffee and tea so what is different about a concentrated whey protein powder? 

To put into context the 20g protein in 1 scoop of whey protein, which is generally the recommended serving, equates to eating 75g of cooked chicken breast which is roughly a small/medium chicken breast. People don't think twice about eating chicken for protein, but it has almost the same nutritional value as eating 1 scoop of whey protein. 

Protein powder just allows for a bit of variety in the diet as it can get a bit boring eating chicken or other lean meats all the time. It also is great for convenience, you can throw a scoop in a shaker and off you go, instead of having to prep chicken and carry that around with you. I am not saying everyone should drink protein shakes, but they are a cheap (per serving much cheaper than buying chicken), convenient and add a bit of variety to the diet. So you shouldn't be afraid of protein powder, nor should you think it is some magical weight loss/muscle gain drink. It is simply a substitution for other protein sources.

MYTH 3. But I'm not losing any weight on the scales...

First of all, throw the scales out the window if you are lifting weights and doing any kind of resistance training! It is not an accurate tool for measuring progress at all. You may be gaining lean muscle mass which takes up a lot less space on your body compared to fat, so even though you may not have lost weight according to the scales you have become leaner and your measurements will have gone down. The concept that muscle weighs more than fat is incorrect, 1lb of muscle weighs the same as a 1lb of fat, just like 1lb of bricks weighs the same as 1lb of feathers but you can bet that the feathers take up a lot more space! Muscle is much denser, so it takes up considerably less space than fat. Building lean muscle doesn't mean you will look bigger, it is actually quite the opposite; you will appear smaller and leaner. 

Lifting weights does NOT make you bulky!!

I am a level 4 Personal Trainer and Online Coach offering worldwide programmes and 12 Week Online Coaching plans. 

If you are interested in purchasing a programme or want more information please email

hello@georgiasfitlife.com

My IIFYM Food Essentials

Hi Everyone!

I have just posted a new video over on my YouTube channel and I talk about what my IIFYM Food Essentials are. There are some basic food items and a few fun items. 


Links to purchase items mentioned in the video:

The Gym Chef Seasoning: http://bit.ly/1VAma8E 

MyProtein Flav Drops: http://bit.ly/1Io1Vr6 

Buff Bake Peanut Butter: http://bit.ly/1MKqrk4 


Quest Bars: http://bit.ly/1HUE9NN 

My Protein Discount http://bit.ly/GeorgiaMP
Click the link, and enter code "GEORGIA15" for 15% off your first order, or "GEORGIA8" for 8% off your entire order if you are an existing customer. 

Most of the supermarket products are available in Tesco, Dunnes and Supervalu stores nationwide. 

If your local supermarket doesn't stock the O'Egg liquid egg whites, contact them as they are always looking to serve the demand for their product and stock it in as many stores as possible. 

https://twitter.com/oeggfreerange 

My Top Supplements

Hi Everyone!

As promised I am back with my top supplements. These are just "supplementary" to a good diet and exercise, they are not meant to be a replacement for good food and getting vitamins and minerals from veggies! They only make up about the last 5% of the nutrition pyramid mentioned by Eric Helms. 

1. Multi-vitamin - I use the Alpha Men (not just for men!) from MyProtein, as it has a high content of many vitamins and minerals that people often are deficient in which include: Magnesium, Iodine, Selenium, Zinc, Vit. E and Vit. B.

2.  Omega 3 fish oil - These are in nearly every list of go to supplements as they really are an all-round good supplement. The benefits include hearth health and joint health. As someone who doesn't eat too much fish (I just don't enjoy it and life is too short to eat things you don't enjoy) these really are a great supplement to have. You want to make sure you're buying one with a high EPA and DHA ratio, as many cheap supplements have a very low active ingredient content, yet they say they contain 1000mg of cod liver oil, but how much of that is actually the active ingredient? The Omega Balance from MyProtein has 44% EPA and 28% DHA which is a good ratio between both. 

3.  Vitamin D – Unfortunately for us Irish people, the sunshine levels are not quite adequate enough to get our required vitamin D. It is a vital requirement for bone health, it helps the absorption of calcium and also stimulates your pancreas to make insulin. While a lot of multi-vitamins contain Vitamin D, the amount is very small compared to taking a stand alone supplement. To compare the Alpha Men supplement mentioned above has 5ug, but the Vitamin D3 stand alone supplement from MyProtein has 62.5ug. 

4. Whey protein powder - this is not a replacement for real food protein sources such as lean meats, fish, eggs etc, but is a great convenient way to get add some extra protein into your diet without having to eat chicken AGAIN! It is great to jazz up some oats, add to Greek yoghurt, in pancakes, it just has so many uses. However, if you are lactose intolerant I would suggest using vegan protein blends such as pea protein or rice protein.

For a discount on MyProtein supplements, enter "GEORGIA15" for 15% off your first purchase or "GEORGIA8" for 8% off your entire purchase if you are an existing customer.

Thanks for reading guys and leave a comment below with what your go-to supplements are!

*This is NOT a sponsored post, I genuinely use all of these products on an almost daily basis.

Exciting Announcement!!

I got quite a nice birthday present from MyProtein!! I am sooo excited to announce that I am now going to be working with them to offer a discount code to you guys!! 


I am super excited about this as I have been using their products for a very long time and absolutely love them! They are really high quality and some of the most affordable supplements out there AND made even more affordable by using the discount code I have which is "GEORGIA15" for 15% off your first order or if you are an existing customer use the code "GEORGIA8" for 8% off your entire order! 

I will have weekly special offers so I'll let you guys know what they are every week!  Make sure to click through the link to use the discount! MYPROTEIN 

I will have the links to purchase on my blog in the Contact Me section always.

I will be doing a follow up video/blog post next week about my favourite supplements so make sure to stay tuned for that!

I'm BACK and with Tips for IIFYM!

Hi everyone!!

It has been a while (a very long while) since I wrote a blog post. My poor old blog got a bit neglected when I started my YouTube channel. I have so many ideas for videos but in reality I am not going to have time to film them all, as it takes a long time to film, edit and upload a video, so I just thought blogging would be a good way of getting more content out to you guys on a more regular basis. I will still be filming my YouTube videos; I'm aiming for one video per week!! 

So for my first post back I thought I would delve into the world of IIFYM and give you some of my tips for how to follow it especially if you are new to it!! 

1. Calculate your macros. I have a video on my YouTube channel on how to calculate them or if you are still confused and want macro coaching click here.


2. Buy a digital food scales; you can get them very cheaply in Argos, or even Lidl sometimes have them. This will be your new best friend!

3. Make sure you are hitting your fibre (at least 25g per day for women and 35g for males) and micronutrient targets by eating plenty of fresh vegetables and fruit. Most vegetables have negligible carbs/calories for the amount you use with the exception of starchy vegetables such as potatoes, parsnips, and butternut squash. If you are having some broccoli with your dinner, don’t feel the need to weigh it as more than likely it will come out to very little calories and I want to encourage people to eat vegetables freely as they really are very good for you. 

4. Make sure you add LOTS of flavour to your food to make it taste good; nobody wants to eat plain chicken breast. Use things like garlic, herbs, chilli, cinnamon, nutmeg, allspice and flavour drops from My Protein to jazz up your meals!

5. If you are a beginner to IIFYM, track all of your food for the ENTIRE day before you eat anything. This ensures you hit all your macros without being left with just protein and no carbs or fats left to hit (a disaster to any IIFYMer).

 

6. Give yourself a bit of leeway with hitting your targets, I normally do +/- 5g on protein and carbs and +/- 3g on fats. Try to get as close to your targets as possible but don’t be so strict on yourself that you have to hit them exactly. You will drive yourself insane if you do that!

7. If you have a busy lifestyle, and are on the go a lot, try to meal prep so you have some healthy meals to reach for when you don’t have time to cook.

8. Always have some snacks with you such as protein bars, nuts, and fruit. I keep an emergency protein bar in my handbag at all times.

9. BE PATIENT. Progress doesn’t happen overnight, it takes time so please just TRUST the process. It also takes time to get used to counting macros and weighing all your food so give yourself some time to adjust. It will happen, it just may take some time to get there!

 

Thanks for reading and if you have any tips you would like to share make sure to leave a comment below.

 

Georgia xx

This may sound heavy, but...

In the past year or so, I have 
got very into health and fitness. Going to the gym for me used to be a 'chore', but a chore I was willing to do for my health. However, in the last couple of months I have found a serious love for the gym and weight lifting. I now go six days a week - I would go everyday, but I force myself to take a rest day, because our bodies need time to recover and repair in preparation for the week of training ahead. You may ask why I’m training so often or what I’m training for... well - I’m training for myself, for life and to be the best person I can be. Every time I go into the gym I want to be better than I was the last time I was there, whether it be lifting heavier weights or doing more reps than I did the last time. The only person I am in competition with is myself; I don’t see the need to compete with others. I’m never going to be someone else; I am just going to be a better version of myself. My aim in life is to be a better person than I was yesterday.


I never thought I would become the athlete that I am today, at school I used to dread the thought of PE: cross-country running, hockey and basically any kind of physical exercise. Now, I am an athlete, I go to the gym because I enjoy it and I am always challenging myself. About a month ago, I went into the gym to do the dreaded cardio and I thought to myself -sure, I’ll try to run a 5k on the treadmill and see how it goes (bear in mind I’ve never run more than about 1.5 miles without stopping before), and it WAS tough but I did it in 33 minutes which I was very proud of. It just shows how much weight lifting and resistance training can increase your stamina and endurance without you even realising it. I don’t particularly enjoy running so won’t be running too often but it was an achievement to know that I could do it and in a very respectable time too.

I used to be one of those girls who thought cardio was the only way to lose weight and while it does help, it is not the 'be all and end all' of weight loss. I have seen more results in a couple of  months of taking weight lifting seriously than I have in year of doing cardio and what I thought was lifting weights. I now only do one 30-minute cardio session a week, along with weight training 5 days a week. I go to the gym so much because I love it and it's something I really enjoy, but it is totally possible to still see good results in 3 or 4 sessions a week if you are taking it seriously and working hard for those sessions.

Left is 30 Dec 2014, Right is 21 Feb 2015

I have come across so many girls who say they don’t want to get bulky and think that lifting weights will make them look like Arnold Schwarzenegger! Sorry ladies - that just ain’t gonna happen for so many reasons. Lifting weights is about building muscle, which in turn increases your metabolism, which helps you burn fat faster. You can’t turn fat into muscle; it’s physiologically impossible - they are two different things. You can lose fat and gain muscle by lifting weights (and heavy weights at that)... put down the 1kg dumbbells ladies! I lift pretty heavy weights and I’m nowhere near looking like Arnie! 

Left is Sept 2014, Right is March 2015

I recently ventured into the squat rack in my gym after some encouragement and I have to say I’m hooked! A few weeks ago I went to the gym with a friend so she could give me some tips on my back squat; I had been just using an empty Olympic bar which weighs 20kg, up to this point, but she encouraged me to go heavier and I told her that I would love to be able to do a 60kg (my bodyweight) back squat and she was like 'no problem at all you’re definitely able for that'. I have to admit I had my doubts, but after comfortably doing 3 sets of 8 reps on 50kg, we went for the 60kg with her spotting me for the first one just so I knew I could do it before I got her to video me doing it again and I got it for 2 reps then. I was over the moon and couldn’t wipe the smile off my face for the rest of the day. This is why I train at the gym six days a week, for moments like that! So if you’re a gym newbie, get yourself a friend to train with or a personal trainer because there’s no way I would have even attempted that 60kg squat without the encouragement. 

60kg back squat
I originally set up this blog as a ‘clean eating’ blog, but now that I have found a real love for weight lifting, I may change the direction of the blog slightly. I will still be posting recipes and tips on healthy eating but I will also be posting workouts, tips on exercises to target certain areas and general fitness articles so the blog will be more of a health and fitness blog rather than solely a food blog. I hope you all still follow along on my quest to be the best person I can be and remember don’t try and be someone else just be better than you were yesterday.

If you want to see some videos and posts of my workouts such as my 60kg back squat check out my Facebook page and Instagram, where I post daily. 

Eating Breakfast like a King/Queen

Breakfast is the most important meal of the 
day, so important in fact that I have two breakfasts on weekdays. I drink a protein shake or a protein coffee while getting ready for work, and then I eat my proper breakfast when I get into the office, which is usually oatmeal, Greek yoghurt and fruit or something along those lines. I keep a bag of quick oats in my desk drawer that I can just quickly make into oatmeal. I usually bring in some type of fruit to add on top or to have on the side. I am going to share with you some of my favourite breakfasts and show you that you can very easily make a quick breakfast that is healthy.

There are many reasons why eating breakfast is important; firstly, there is scientific evidence that those who eat a healthy balanced breakfast everyday weigh less than those who skip breakfast. Another reason is that it gives you energy for the rest of the day. I try to go by the motto “Breakfast like a King, lunch like a Prince and dine like a Pauper”. I follow this motto loosely and generally try to have a pretty decent breakfast.


Oatmeal/Porridge
I love having this for breakfast and it’s especially great for those cold winter months as it’s nice and warming. I make mine with milk, just because I prefer the taste but you can make it with water if you prefer. Another reason I prefer making it with milk is because of the added nutritional value of the milk. You could even use almond milk if you want a dairy-free alternative to water.

Proats – I like to add protein powder to my oats in the morning for added flavour and also for added protein. I generally add around 10g or a third of a scoop after I have cooked the oats as I find it mixes better this way and I don’t get any lumps of protein powder. Some people prefer to mix their protein into their oats before they cook it, it is totally a personal preference and either works just fine.

One combination I like is Vanilla and Blueberry, where I add a handful of blueberries to my oats BEFORE I cook them so that they soften during cooking. About halfway through cooking I take the oats out of the microwave, smash the blueberries with a fork and stir it around so that the porridge turns a purple/blue colour. I then add the 10g of vanilla protein powder after cooking and sometimes I will add some chia seeds just for the added nutritional value.



Another combination I like is Chocolate Peanut Butter and Strawberry – for this I cook my oats as normal with the milk and then stir through 10g of chocolate protein powder and a teaspoon of peanut butter after cooking and add chopped strawberries to the top. Absolutely delish!



I recently made “Strawberries and Cream” oats which were fantastic - just vanilla protein powder stirred through my oats with chopped strawberries on top.



Overnight Oats
(serves 1)
150g Greek yoghurt
10g Protein powder of choice
20g oats
Dash of milk
Fresh fruit

This is super simple to make, just mix all the ingredients together except the fruit which you should just place on top of the mix and store in a jar or tupperware container overnight in the fridge and then just grab it the next morning and enjoy. You can even make a few of these at a time so you can have breakfast ready to go for a few days.


I made chocolate and raspberry overnight oats so I used chocolate protein powder and topped it with 50g fresh raspberries, but there are so many different combinations you could use - let your imagination run wild!



Pro-Yo
During the summer months I have started to enjoy pro-yo (protein yoghurt) which is basically Greek yoghurt with some protein powder stirred in for flavour. One of my favourite combinations  is vanilla with blueberries and passion fruit.



I even make a Cookies and Cream pro-yo with plain Greek yoghurt, cookies and cream protein powder and half a chopped cookies and cream protein bar. This tasted amazing and not in the slightest bit 'healthy' - yet it was. You just need to find the right combinations and you can have a great breakfast. This would also make a great dessert if you are looking for something sweet.



If you want to add a bit of crunch to your pro-yo why not try adding some of my Low Carb Granola to it. 

Eggs 

I absolutely adore scrambled eggs, so easy to make and very quick as well. I used to only eat them at home because I couldn't think of a way to bring the eggs into work without them breaking or spilling everywhere. I had a light bulb moment about 2 weeks ago and thought - why not break the eggs into a shaker cup and then I could cook them in the microwave at work since that's how I make them at home anyway. Absolute genius idea, so before I left for work I broke 2 whole eggs and 2 egg whites into the cup and added some salt and pepper. You can use whatever combination of whole eggs and egg whites you want and even change up the seasonings, maybe add some hot sauce or chilli powder if you are so inclined but I'm not personally a huge fan of spicy food. 



I hope you enjoyed my take on healthy breakfasts, comment below if you have found any great combinations for proats or pro-yo, I would love to hear about them!

'Clean' in Capri

I know I haven’t written a post in a couple of weeks but work has been pretty busy and then I was on holidays with my family for my Dad’s birthday. Myself, my sister and my parents jetted off to the lovely Island of Capri just off the coast of Naples, Italy. It was an amazing trip with lots of delicious food, relaxation, great weather, family time and some great walks with the most spectacular views. It really was breath-taking.



During this trip, I relaxed my clean-eating and just enjoyed myself. I enjoyed some of the most amazing food I have ever eaten, and everything was just so fresh and delicious, and for me eating fresh, tasty food that is prepared just for you, with nothing processed or out of a box/packet is still clean-eating. It may not be what some people would consider ‘clean’ but for me it is all about moderation and still enjoying myself. I am not the type of person who will say I am never going to eat pasta or ice cream ever again because it is not ‘clean’. That, to me, is just not a realistic or sustainable way of life.


Some examples of the food I ate included some of the most amazing Caprese salads I have ever eaten; the tomatoes are just so full of flavour, unlike any tomatoes I have ever eaten here or in the US. And the mozzarella is made fresh every day, and is just so delicious. Everything is made with such care and with the absolute freshest ingredients possible.


I enjoyed several pasta dishes, and in Italy pasta is served as a starter/primi plate, but I did enjoy it as a main course a few times. My all-time favourite dish during the whole trip was a very simple spaghetti al pomodoro (pasta with fresh tomatoes), which I had as a starter on my very first night. It was so simple but made with the freshest ingredients; tomatoes, basil, olive oil and garlic. This dish was so good that we went back to this restaurant for lunch on our last day and of course I had to have this pasta again. I had kept hoping that another dish would live up to the amazingness of this pasta but nope, this was the BEST dish I had for the entire holiday.

The best Spaghetti al Pomodoro in the world

The Gelato is another story! There was this small shop just off town square that made fresh waffle cones to order. They had a great selection of ice creams and sorbets, which were absolutely delicious, and the warm waffle cone just made it taste so much better. Some of my favourite flavours included the Noccietella which was a chocolate hazelnut flavour (think Clean Nutella) and then the passion fruit sorbet was amazing!

Fresh hot waffle cone with Italian Gelato

From reading above you probably think all I did was eat, but I did also go on some amazing walks. In Capri, there are no cars, so you have to walk everywhere and our hotel was about a 20 minute walk to the town square (piazzetta) where all the restaurants and shops are, so we did that walk about twice a day for lunch and again for dinner. Another big walk we did was on our first day we walked the Arco Naturale which included over 1000 steps, and a lot of uphill, and when we got to the top the view was just amazing, definitely worth all the walking. Some other great walks we did included the 20 minute trip to the beach club La Fontalina, which was another (steep downhill) walk with great views. It really is just such a beautiful island.

La Fontelina Beach Club
Lunch overlooking a vineyard
Coming up in my next post I will be documenting the 3 day juice cleanse that I will be starting tomorrow! I have always wanted to do a juice cleanse to see what its like so wish me luck!!