For years it's been drilled into a lot of women that weight-loss is a good goal and that scales are the way to measure your progress when trying to change the way you look, get down a dress size or feel better about yourself.
Whilst training and eating healthily the scales cannot show your progress.
You will be building lean muscle as well as burning fat but the scales may actually increase slightly or stay the same. This can be disheartening when you are working hard to get fit and healthy.
Even if you have felt the difference in clothes you wear or just feel better in yourself, the scales can ruin that confidence and happiness.
Stick to your workout programme and healthy eating, feel proud about getting stronger and fitter and the benefits will come along.
Get rid if the scales, go on how you feel, be proud of feeling fitter and enjoy the clothes getting looser.
400g Turkey Mince
100g Porridge Oats
1 tsp. Mild Chilli Powder
Salt & Pepper
Mashed Avocado, Lime
Juice, Salt & Pepper
Pre-heat the oven to 170c fan/gas mark 5
Line a baking tray with baking paper
Simply throw all the burger mix into a bowl and mix until well combined
Take a dollop and mold into a rough burger shape and place on the tray
Put in the oven for around 20 minutes
Slice off the skin from the avocado, remove the pip, chop into small chunks, squeeze in some fresh lemon juice, season and mash with a fork
Slice the cherry tomatoes and feta
Slice the bun in half and spread the avocado on each end
Once the burger is cooked (check the center is white) pile onto the burger bun with the feta and tomatoes.
2 Large Portobello Mushrooms
1 Tin of Tuna
1 tbsp Mayo (optional)
1 Fresh Tomato
Few slices of Red Onion
Small Square of Cheese
Drizzle of Olive Oil
Sprinkle of Mixed Herbs
Salad or Spinach to Serve with Balsamic Vinegar
Preheat the grill
Drizzle olive oil over mushrooms and grill for around 4 mins each side
Mix the tuna, mayo, tomato, onion
Pile the tuna mix into the mushroom
Sprinkle with cheese and mixed herbs
Return to the grill for around 5 minutes
Serve with salad or spinach and balsamic vinegar.
1 Slice of Bacon, pre-cooked and cut into small pieces (alternative: ham)
Lrg Handful Kale
Lrg Handful Spinach
1 Sweet Potato
Chunk of Feta Cheese
1/2 tbsp coconut oil
Preheat the oven to 200 and line an oven dish with grease proof paper
Microwave the sweet potato for around 5 mins
Mix the eggs in a jug for later
Fry the kale and spinach in coconut oil
Break the sweet potato into small bits into the oven dish
Layer on the kale, spinach and bacon
Pour over the mixed eggs and sprinkle the feta over the top
Cook in the oven for around 15 minutes or until the egg has cooked
Allow to cool before slicing - Great to do at night and take to work for breakfast
Butternut Squash (For ease I used pre-cut frozen pieces)
Sweet Snap Peas
1 Tin of Tuna, 1 tbsp mayo (this can be replaced with greek yoghurt)
Heat 1/2 tbsp coconut oil in a frying pan
Throw in the tomatoes, mushrooms, sweet-snap peas & butternut squash
Quick fry until browned
Put lots of raw spinach into a large bowl
Mix your tuna & mayo/ yoghurt
Throw all on top of the spinach
Sprinkle with red onion and pepper.
Ingredients (serves 2):
4 Plain Pork Sausages (I got some really nice ones from the butchers)
1 Red Onion (chop into chunks)
Sweet Snap Peas (half a pack)
1 Tin Chick Peas
Cherry Tomatoes (around 12)
Stock: 2 Oxo Cubes, 500ml Boiling Water, 200ml Red Wine
(I used red wine as it was the weekend and had some lying around, if you don't want to use red wine use more water in the stock)
Seasoning: Salt, Pepper, Mixed Herbs, Garlic Paste
Brown the sausages in a large pan for a few mins then set aside for later
Heat a tablespoon of olive oil in the same pan
Add the red onion, tomatoes, sweet snap peas
Add a sprinkle of mixed herbs, 2 small squeezes of garlic paste, salt & pepper
Leave to soften for a few mins, add the Oxo cubes boiling water into a jug
Add the chickpeas and sausages into the pan, add a few more mixed herbs and mix
Add the stock/ stock & wine into the pan until all ingredients are covered
Cover and cook, medium heat for around 30 mins, stir occasionally
2 Chicken Breast (chop into chunks)
1 White Onion (chop into chunks)
2 Sweet Potatoes, med-large, (chop into chunks)
1 Tin Sweet Corn
Tender Stem Broccoli (half a pack)
Stock: 1.5 Chicken Stock Cubes, 600ml Boiling Water, Lemon Juice (few squeezes)
Seasoning: Salt, Pepper, Mixed Herbs, Cinnamon, Cumin
Heat a tbsp of olive oil in a large pan and add the chopped onions
Add a sprinkle of mixed herbs and leave to soften for a few mins
Cut the chicken into chunks, season with salt, pepper, cinnamon and cumin
Add the chicken chunks to the onions, mix occasionally until white all round
Add the stock cubes, lemon juice and boiling water into a jug
Cut the sweet potatoes into chunks
Add the sweet potato, sweetcorn and broccoli into the pan
Add a few more mixed herbs and mix
Add the stock into the pan until all ingredients are covered
Cover and cook, medium heat for around 20 mins, stir occasionally
1 Pack of Diced Beef (approx 400g)
2 Red Onions
2 Sweet Potatoes (med-large)
1 White Potato (optional)
2 Oxo Cubes
600ml Boiling Water
Seasoning: Salt, Pepper & Thyme
Sliced the red onion and season the meat
Heat a tbsp of olive oil in a large pan, add the onions and meat
Whilst the meat browns slice all the vegetables (carrots, parsnips & potatoes)
Add the Oxo cubes, seasoning and boiling water into a jug
Add the vegetables and Oxo jug to the pan
Cover and cook, medium heat for around 1 hour
Chocolate & Peanut Butter Protein Balls
3 tbsp. Protein Powder
2 tbsp. Cocoa Powder
3 tbsp. Peanut Butter
1 sachet Porridge Oats (40g)
2 tbsp. Honey
Dates (approx. 10, chopped into small pieces)
3-4 tbsp. Water
Optional: Desiccated Coconut (unsweetened)
Add all ingredients except the water to a mixing bowl and mix with your hands
Add the water bit by bit, just add enough so that the mixture is sticking together
Chill the ingredients for 20 mins
Make the balls from the mix, add more water if needed
Option to roll the balls in coconut
Be creative and add what you like to the balls e.g raisins, dark choc chips, almonds, cashews etc
Homemade Lamb Tagine (serves 3)
350g Boneless Lamb Shoulder
1 Tin of Chickpeas
1 Tin of Chopped Tomatoes
Dried Apricots (roughly 10)
500ml of Chicken Stock (1 chicken stock cube)
2 tsp of Garlic Puree
Red Onion (I used ready chopped frozen)
Coconut Oil or Olive Oil
Paprika, Cinnamon, Ground Cumin, Ginger, Ground Tumerick
Some Green Vegetables: I went for courgette and Green Beans
Add a few sprinkles of each spice into a bowl and mix
Cut the lamb into small chunks and then mix into the spices
Slice the onion
Chop the apricots into small chunks
Put a hob on a high heat
Heat a tbsp of oil in a large pan and add the sliced onions - add a few sprinkles of each spice to the onions and mix
Add in the garlic puree
While the onions are cooking, boil the kettle and add 500ml of boiling water to 1 chicken stock cube
Add the lamb chunks, cherry tomatoes and chopped apricots to the pan and cook for a few minutes until the lamb is browned
Add in the tin of chopped tomatoes and the chicken stock
Stir and reduce to a low heat so that the pot is simmering
Leave to simmer for 60 minutes, stir occasionally, the pot should reduce down nicely, set a timer...
After 60 mins, drain the chickpeas and add to the pot
Leave to cook for around 15-20 minutes more
Prepare your vegetables to serve with the meal
It looks like a lot of instructions but this was so easy to make and really tasty, enjoy!
Homemade Turkey Burger & Sweet Potato Wedges
350g Turkey Mince
Sachet of Porridge Oats
4 Spring Onions
1 tsp Paprika, 1 tsp Mixed Herbs, Salt & Pepper
1 tbsp Ketchup, 1 tbsp Mayo, Chopped Gherkins, Balsamic, Honey
I went with...Tomato, Beetroot, Gherkins & Mixed Lettuce
For the sweet potato wedges: see my previous post or if you are in a hurry:
Cut a sweet potato in half
Cook for around 6 Minutes and leave to stand for a minute.
Slice into wedges then fry in some cook in some coconut oil.
For the burgers:
Simply throw all the ingredients into a bowl and mix with your hands. I made 4 good size burgers with the mix.
Mixed all ingredients. I used just a teeny bit of honey and balsamic.
I served with Baguette, Sweet Potato Wedges, Corn on the Cob and Mixed Salad.
Turkey & Prawn Paella (serves 3)
Sliced Turkey Breast (350g pack)
Pre-cooked Frozen Prawns (150g - half a bag) - defrost ready
Frozen Peas (approx 200g)
Basmati Rice (approx 250g)
1 Red Pepper
5 Spring Onions
1 tbsp Coconut Oil
1/2 Chicken Stock Cube & 150ml Boiling Water
1/2 tsp Paprika, 1/2 tsp Tumerick, 1/2 tsp Garlic Puree
Good Sprinkle of Salt & Pepper
For Serving: 1/2 Lemon & Watercress Lettuce
Cook the rice, drain and leave to cool
Make the stock in a jug: add the paprika, tumerick, stock cube, salt & pepper then pour over 150ml boiling water
Heat the coconut oil in large frying pan or wok
Slice the peppers and onions then throw into the hot pan and cook for a few mins
Add the sliced turkey to the pan and cook for around 4 mins
Add the prawns, peas and precooked rice (add in the rice a bit at a time, mix up well)
Pour in the jug stock and mix well
Cook until most of the stock disappears
I served mine with watercress salad and lemon slices, it was lush!!
Tuna Spinach Salad with Quinoa
Really quick and easy lunch and tasty too.
Can be put into a tub for work, i'd add the dressing just before eating.
Ready made quinoa, can be eaten cold or hot.
Tin of Tuna
All thrown in the bowl.
I added in some mayo too.
Quinoa is a great side, its high in protein and fibre and if you get the ready made one it just needs throwing into the mix.
Sweet Potato Wedges
There are lots of ways to eat sweet potato, here's one way to eat the nutritious tasty side in 3 easy steps.
Preheat the oven to around 180
Slice into wedges, discs or fries
Drizzle in olive oil and season
Cook in the oven for around 25 mins.
Great with any dinner or lunch.
Sweet Potatoes are packed with Beta-carotene which turns into Vitamin A in your body, great for your immune system.
Balsamic Glazed Pork Loins with Spinach & Cheese Pepper
I loved this dinner, the balsamic glaze turns really sweet.
Balsamic Vinegar (a few shakes)
Honey (a little squirt)
1/2 tsp oregano, basil & thyme
1tsp garlic puree (I use garlic puree for quickness, fresh garlic clove can be crushed)
Pre-heat the oven to 180.
Add all glaze ingredients to small saucepan, bring to boil then simmer until its thickened.
Sear both sides of the loins/chops in a frying pan.
Place onto oven tray and cover with the glaze (save a little bit).
Cut a pepper in half and remove seeds, stuff with a little cheese and plenty of baby spinach leaves, place on the tray.
Roast for around 10 minutes, depending how thick the pork is. I like my pepper crunchy but this can be roasted for longer.
Whilst its cooking you can prepare your salad and saute the green beans, I boiled a little bit of water in a frying pan and cooked the beans for around 3 minutes.
Add more glaze to the pork before serving.
I served it with mixed crunchy sauteed green beans, salad leaves, baby tomatoes and baby corn. It was delish!