Homemade Clean Protein Bars and Cookies

Homemade protein cookies and bars.

How many of us crave that 4pm cookie or biscuit? ( Hands up!) Me!!  I pop on the kettle, make myself a nice cup of tea and really want something to go with it.

Now when I'm out shopping I sometimes pick up a few all natural health bars but that can get quite expensive.  My favourite ones at the moment are Nakd bars ( the bakewell tart flavour is to die for..) but if I'm needing a bit of extra indulgence Pulsin bars are the way to go.  They taste so good, especially the chocolate ones, so rich and yummy.... so I set out to make my own version.

My favourite shop bought bars

I started off with a set recipe then added a few twists of my own.  I kept it all clean and you don't have to add the protein powder if you don't have any, you could make them into regular bars and cookies.

Another little fabulous bonus about this recipe,  I make up one batch then divide it into two.  With one half I make them into cookies and bake them in the oven and with the other half I shape them into bars and pop them in the freezer!  How cool is that??  One recipe for two gorgeous treats!

Ok, so here's the recipe:

1 cup oats (ground to flour in Nutrabullet/Ninja)

1 cup oats

1/2 tsp salt
1 tbsp chia seeds

1 cup cooked quinoa

1 cup dates, chopped

2 tbsp coconut oil

1 flax egg (1tsp flaxseed mixed with 3 tsp water)

1 tbsp honey
2 large tbsp peanut butter

1 scoop protein powder (optional)

Mix all dry ingredients together.  Melt coconut oil and combine with flax egg and honey. 

Mix into the dry ingredients, add quinoa, peanut butter, dates and stir together until it all comes together.

Divide mixture in half.  Place scoops onto a baking tray and flatten into a cookie shape. 

Bake at 180c for 10 mins for a soft cookie or for a crisper texture turn oven down to 150c and bake for a further 10 mins.

With the other half of the mixture, shape into individual bars, wrap in tin foil/aluminium and store in freezer until you're ready to eat.

It really is a simple, cost effective way to satisfy your sweet tooth without the guilt.  

I'm off to pop the kettle on, time for some tea and a cookie...enjoy...

Caroline xoxo

Fit For Life

My Nutritional Therapy Diploma!!

Yep, I framed it!!

So this week marks a new beginning for me.  I'm now qualified as a Nutritional Therapist.  I've been working towards this since last year and I'm so excited that I have finally achieved it!

This is truly what I want to do, help others live a better, healthier life through making better choices.  I want to show people that it REALLY does matter what you put into your body. It's not just about gaining or losing weight, but what you eat and drink effects every part of you body and how you feel.

It really does matter what you eat!

I'm working towards building my own website which should be up and running in the next few months.  At the moment it's a work in progress, with lots of ideas running around in my head.  I can't wait to see it all come together.

There will be a chance to work with me in a group setting with lots of support or a more individual one on one basis which will be more in depth.  I'll keep you all posted on here and on my Health and Fitness page over at Fit For Life.

Exciting info coming soon...

Please comment below with any suggestions or ideas that you would like to see on my website. What do you struggle with?  What would you like help with?  I would love your input, as ultimately this website is to help YOU achieve a healthier way of life.

In the meantime, keep eating clean, stay working out and have a fabulous week!

Caroline xoxo

Chocolate mug cake & clean choc. peanut butter popcorn!

Now you can have your cake & eat it too!!

I'm always looking out for new ideas and recipes so I can have a little sweet treat but stay on my healthy path.  I'd heard of mug cakes a while ago and have made them before but it turned out pretty awful to be honest and so I was on a quest to make it taste not only ok but really good!

I experimented with a few different ingredients but this one turned out to be my favourite.  And you can have it for breakfast! Hellooo chocolate cake for breakfast?  Yes, please!!...

So here's my recipe for Chocolate Mug Cake:

(Feel free to add your own fav ingredients and play around with it a little)

2 eggs

1/2 banana

1 tbsp peanut butter (no added sugar)

1 tbsp raw cacoa powder

1 tsp blackstrap molasses

1 tsp ground flaxseed

1 tsp chia seeds

1/2 tsp cinnamon

Blend together until combined then pour into a large mug.  Microwave for 2 mins, then tip into a bowl.  I serve mine with greek yogurt, fresh berries and cinnamon.

Chocolate mug cake with greek yogurt, fresh berries & cinnamon

We were having a little movie night on Friday and I was thinking "what could I eat that I'll enjoy and not feel too guilty about".  Then I remembered I had plain popping corn left over in my cupboard and my brain went into overdrive thinking of a yummy clean topping. because plain popcorn just ain't cutting it!! 

So this is what I came up with and it is sooo good I had to restrain myself from eating the whole giant bowl!!

1 cup of popping corn

1 tbsp peanut butter (no sugar)

1 tbsp honey

1 tbsp coconut oil

1 tbsp raw cacao powder

Make the popcorn as instructions on packet.  I popped mine in the microwave until done.  Melt the peanut butter, honey & coconut oil together.  Place the popcorn in a pan and pour over the melted mixture then add the raw cocao powder.  Place the lid on the pan and vigorously shake until all the popcorn is coated.

Pour into a large bowl, choose a fab movie and try not to eat it all in one go!!

Choc peanut butter popcorn mixed with plain popcorn

I know you ll really enjoy making these as much as I did and eating them too!  The popcorn is perfect to make for family movie night as it makes a lot!  I really never knew 1 cup of popcorn would make so much, but hey I'm not complaining!!

Let me know how you're Mug Cakes and Popcorn turn out.  Be great to hear what you all think.

Thanks for reading, have a happy, healthy week.

I'll see you over on Fit For Life where I post everyday.

Caroline xoxo

INSANITY MAX:30 My 30 day results!

Sheer joy, 30 days down, 30 days to go!

Month 1 is over, 30 days of sweat, 30 days of waking up at 6am and pushing play.  30 days of pushing myself to my limit and honestly I have loved it!  

Tomorrow is the beginning of Month 2.  Turning it up to a new level of craziness.  I haven't had a peek at the workouts,  I like surprises!!

The 30 day mark was also weigh in and measuring day.  To be honest I was a bit nervous as I really don't do scales.  I think they can be really demotivating, especially for us girls.  So I tentatively stepped on and sure enough, it said I had only lost 2lbs in 30 days.  Now I know I'm stronger, fitter and more toned than 30 days ago so I have to get that number from the scales out of my head... because... I also lost 5 inches from all over my body!  Now that's what matters, inches, how I feel and how my clothes fit.

So here are my pics from Day 1 to Day 30:

Day 1 on left - Day 30 on right

At first when I looked at these, I was a little disappointed,  I wanted more results, but I think as humans we are so critical of ourselves.  On a bit closer inspection (squints eyes)  I see core definition and my arms are more toned.  

Now I still have 30 days left of this program and it's going to get even tougher which is great because I WANT hard, I WANT to push myself even more.  I want to see how much my body can change.  It's a constant journey and I'm loving the ride!!

Abs where are you??!!...

Heehee.... This is me searching for my abs last night! To be honest, I probably look for them everyday!  I'll get there, consistency and nutrition are key and I'll keep on pushing towards my goal.  I'm excited for the next 30 days, Insanity Max:30 Month 2 - I'm ready - Let's do this!!

Have a happy, healthy week and I'm always over on Fit For Life where I post everyday.

Caroline xoxo

Clean Ratatouille with lentils and chickpeas, super healthy & delicious!

Ratatouille... Not this guy tho!!

It's so cold out, I just want to stay in, get all cosy and eat heart warming delicious food!  The only thing is, sometimes this kind of food is heavy, stodgy and not very good for you!

Well I've made this delicious meal that is all healthy, clean and not at all fattening, just a big bowl of steaming warm goodness!

Some ingredients, just add lentils & chickpeas.

My recipe is vegetarian but you could definitely add chicken or even lamb would work if you wanted some meat.

Did I tell you how easy this is to prepare?  No cooking, just get the old slow cooker/crock pot out (I loooove my slow cooker!!) It's a one pot meal, even better!  So here's my recipe, it looks like a lot of ingredients but it's mainly herbs and spices:

1 chopped onion

3 chopped/crushed garlic cloves

1 chopped pepper (any colour you like)

2 chopped aubergines/egg plant

1 chopped courgette/zucchini

1 large tub good quality passata (100% tomatoes)

1 tbsp rock salt

1 tsp mild chilli powder

1 tsp paprika

1/2 tsp dried chopped chillis

1 tsp dried ginger

1 tsp dried turmeric

1 tsp dried mixed herbs

1 tsp black pepper

1 cup dried chickpeas

1 cup dried lentils

Thoroughly wash the lentils and chickpeas, then add everything into the slowcooker/crockpot and top with water, around 2 cups.

Cook on low for 12 hours (I did mine overnight) or on high for 6 hours.

That's it, how easy is that?! 

Before cooking

After 12 hours on low

I portioned it of into individual airtight containers and kept stored in the fridge.  It lasted me around 5 days.  

This is an excellent meal for all your family, it's inexpensive and healthy and it had the thumbs up from my 8 year old son.  He had it on a baked potato for dinner and loved it!

So dig out that slow cooker or if you don't have one defiantly go out and buy one.  They are cheap and so versatile, I couldn't be without mine.  I hope you get the chance to make this, I'll be making more today. It's meal plan Sunday after all!

Have a happy, healthy week and I'm always over on Fit For Life for daily posts and motivation.

Caroline xoxo

Meal Planning For The First Time!

One of my go to breakfasts!

This time round I'm meal planning!  I've just finished my 2nd week of Insanity Max30 and I want theee best results I can get and that means planning out all my meals in advance.  I've ate clean through all my other workouts (Insanity, P90X, T25 and Piyo) but I've never followed a proper meal plan and this time round I thought I'd give it a go, to see if it really makes a difference.

If it fits in the container you can eat it!

The Max30 eating plan uses the same containers as The 21 Day Fix and you're allowed so many from each group per day.  You can make up your meals and snacks as you wish but once you've used them all from that day, that's it!

Oh boy, it really opens up our eyes to portion size. Don't get me wrong, you get to eat a lot of food BUT it's the kind of food. E.g. wow was I eating too many carbs... like waaaay too many, especially pasta. But it's all about educating yourself, getting it right and seeing those results.

Puy lentil salad with eggs and sweet potato chips.

Also I'm a veggie and trying to figure out the best protein sources I can from plant based foods.  Ok, so I've never ate so many eggs in my life...scrambled, boiled, in clean pancakes, omelets...

But I've also found puy lentils and they taste gorgeous and I'm loving quinoa at the moment, you can add it to everything, sweet or savoury, it's so versatile!

Nutrition guides.

I'm away to plan out next weeks meals and am so excited to start week 3 of Insanity Max30!  This girl will get those abs popping through for bikini season, I'm committed!!

Have a fantastic week, stay happy, stay healthy.

Head over to Fit For Life for daily motivational posts from me!

See you next week, Caroline xoxo

Week 1 of INSANITY MAX:30 review!

Day 1 of Insanity Max:30

So week 1 is officially over!  And.... 

I absolutely LOVE it!  It's crazy, it's intense, it pushes you further than you've ever gone before and I want more! Yep,  I'm a Max:30 Insaniac!!

I think because you go hard from the second you push play and you have to record your Max Out time (the second you lose form or need to take a break) it makes you go that little bit further.  One of the cast members says "When I feel like I can't do 1 more, I do 3 more!"  And that has really stuck with me. When I feel like I want to drop to my knees, I do 3 more pushups or 3 more burpee lunges.. Whaaat.... they're a killer!!

It ain't pretty, but I pushed sooo hard!

I'm also following the nutrition plan and planning out my meals.  It uses the 21 day fix containers, but as I'm in the UK, I couldn't buy those separate, so I use measuring cups and oops I was eating far too many carbs and my pasta portion sizes were just waay too big!  Once you grasp how many food groups you need to eat and the sizes, its actually really easy, just plan, plan, plan those meals. It'll make all the difference in your end results.  Abs are made in the kitchen baby!!!

Puy lentil salad with sweet potato chips.

I'm super focused, I'm loving the workouts, I've got my nutrition on point and I've got accountability from amazing people in our Max:30 groups.  In our UK group we have cast members from the DVD joining in and sharing their experience with us!  

Surround yourself with positive, uplifting people on the same journey as you and you have no choice but to SUCCEED!!

One of my fav motivational quotes!

"When you want to succeed as bad as you want to breath, then you will be successful!"

This is a motivational quote from Eric Thomas.  I watched his video on you tube and it put a fire in my belly that I have no other option than to succeed.  It's defiantly one to check out, if you need some motivation.

Onwards and upwards, bring on week 2,  I'm so ready....

Have an awesome healthy, happy week and pop over to my fitness page Fit For Life where I post everyday.  See you next week...

Caroline xoxo