Monday, 28 April 2014


With bikini season around the corner, we need to start toning our bottoms! Here is a great one to start with:

Leg lift & lower

o  Get onto all fours with your knees under your hips and hands under shoulders.
NOTE: draw your belly button up towards the ceiling to support your lower back throughout the whole exercise
o  Stabalise your shoulders by pushing your chest away from your hands and squeezing the little muscle under your armpits.
o   Extend one leg behind you with your foot pointed and lift the leg just above hip height by squeezing your bum.
NOTE: think about lifting your knee before your foot.
o   Lower the leg back down slowly and controlled.  Continue to lift and lower for 20 reps. 

o   On the final one, lift your leg up to the top point, flex your foot and pulse your heel up towards the ceiling for 20 counts.  Alternate legs.

Friday, 18 April 2014

GUEST BLOG: Easter Fat-Burning Chocolate pudding by Natalia Otero-Sancho

EASTER Fat-Burning Chocolate Pudding
 This fat-burning chocolate pudding is high in fibre  healthy fats, protein, and low in sugar, with ZERO artificial sweeteners and NO added sugars!
(This recipe will make about 2-4 servings and is a great healthy dessert or late night snack)
   1/2 of a ripe avocado (soft to touch)
   approx 3 tablespoons of almond butter (preferably raw if possible)
   approx 1/4 cup of unsweetened almond milk or coconut milk.
   2 heaping tablespoons of organic cocoa powder
   1/2 teaspoon of vanilla or cinnamon.
   1 packet of XYLITOL (or enough to your desired sweetness level)
   1/2 to 3/4 of a scoop of SLIM&SASSY whey chocolate protein powder (
   just a small pinch of Himalayan salt.

Put the avocado and almond butter into a bowl and mash together with a fork until smooth.  Then add all of the other ingredients into the bowl and mix together vigorously until all is mixed and smooth. 
If everything went right, the consistency will be similar to pudding... except normal pudding makes you FAT with loads of sugar!  This pudding HELPS you to burn fat, control cravings, and satisfy your body's need for micro-nutrients, protein, healthy fats, and fiber.
If the pudding ends up too thick, simply add a bit more almond milk or coconut milk for more moisture until the consistency seems right.
If you want to get a little wild and add some more nutrient-rich additions, feel free to add some chopped pecans, chia seeds, rice bran, or walnuts at the end.  And it tastes great to top this dish with some sliced strawberries!

Natalia Otero-Sancho

Sunday, 6 April 2014

Eating sweet can be healthy!

Following my recent newsletter on Sugar, I want to introduce you all to the creators of some of my favourite pudding recipes. These nutritionists and bloggers have taught me that eating sweet can be healthy!

Friday, 4 April 2014

Tips To Balance Your Hormones

Do you have symptoms like fatigue, skin issues, weight gain, weight around the middle, trouble sleeping, always sleeping, PMS, endometriosis, infertility, PCOS or other issues?  If so, it probably means that your hormones are out of balance.  This is something I have struggled with a lot throughout my teenage years and after lots of trial and error, I think I’ve managed to find ways in which to help me keep them balanced and I would like to share them with you. 

1. Avoid "white" foods
Try your best to stay clear of eating refined carbohydrates, such as sugar, white rice, bread, alcohol, and foods made with white flour, such as white pasta, white bread, cakes, biscuits etc.
2. Load up on Omega-3 fatty acids
Foods rich in Omega 3:  Oily fish, such as salmon and sardines, chia seeds, flax seeds and walnuts. I also take a daily Omega D3 supplement.
3. Avoid high omega-6 polyunsaturated fats
Many commercial oils contain omega-6 fats which lead to heart disease, and hormonal imbalance. Examples of oils to avoid: vegetable oil, peanut oil, canola oil, soybean oil, margarine, or other chemically altered fats. Choose fats/oils like coconut oil, real butter, olive oil (don’t heat it) and animal fats.
4. Avoid Caffeine
I LOVE coffee but I’ve sadly learnt that it is no good for my hormones!  Too much caffeine can cause havoc on the endocrine system so I would advise steering clear of it.   Try and swap it for herbal teas or find a good alternative.  A great organic caffeine-free coffee alternative I’ve discovered is Barley coffee, made with Italian barley and ground chicory

5. Eat healthy fats
Eating healthy sources of saturated fat is the best way to boost hormones. I eat lots of avocado and use coconut oil in EVERYTHING (Smoothies, stir-frys, granola etc). This is my favourite extra virgin organic coconut oil
6. Leptin
Leptin is a hormone that controls hunger and metabolism and if we are deficient in it then we can experience food cravings and slow our metabolism down.  To balance your leptin, make sure you get lots of sleep and avoid unprocessed, refined foods, simple starches and sugars.
7. Supplements   
A few I would recommend:
 - Vitamin D – the easiest way to get your daily dose is to go outside for 20 minutes a day
 -  Maca – it is great for boosting hormone production and libido. It helps lower PMS, increases fertility, improves skin, and it is high in minerals and essential fatty acids, making it great for hormones. My favorite
 - Magnesium – I recommend Biocare for good quality supplements.  But you can also get magnesium through your diet by eating flaxseeds, walnuts, Brazil nuts, oats, almonds, dark green leafy veg (spinach, broccoli, kale, Brussels sprouts, chard), pumpkin seeds and tahini. 
 - Evening primrose oil
8. Eat more fibre and phytonutrients
Eat LOTS of fruit and veg, especially leafy greens.  3-5 servings a day. A green juice in the morning is a great way to include greens into your diet quickly. 
9. Exercise and Sleep
Gentle exercise at least 3 times a week is key.  The right kind of exercise, just like the right kind of food, can help to maintain normal female body function and is imperative to do for overall good health. 
And if you aren’t getting enough sleep, your hormones will not be balanced.
10. Stress
Throughout our lives we will experience times of stress and I can’t emphasise the importance of trying to manage your stress as much as you can.   Even if you're following all the above steps in a quest to balance your hormones, stress with promote high levels of cortisol production which will throw all your hormones off balance. Find ways to help you manage your stress whether it is meditation, Pilates, listening to music, reading, or cooking.