A Moment with Nutritionist, Fiona Hunt

dan-gold-298710-unsplash.jpg

An email slid into my dm’s (inbox) sharing how people with really cool careers eat and train their way to success – as someone obsessed with all 3 (eating, training & success) I was a sucker and when I had read it was written by nutritionist Fiona Hunt, I felt like I needed to get a minute with her and for me to share with you guys what I found out… here’s what I did:

What are the latest trends in the food industry that you can see?

One of the biggest trends amongst consumers at the moment is a move towards eating a plant-based diet, vegetarianism and veganism. The number of vegans in the UK has risen by a whopping 350 percent in the past decade and the veganism is the fastest growing lifestyle trend this decade. Avoidance of gluten and dairy is another growing trend. The food industry has responded by making products to suit the needs these consumers – everything from seaweed pasta to diary free milk alternatives.  Last year the ‘free-from market’ showed a 27% rise in sales.  Functional and fortified foods also continue to grow along with foods that support digestive health and boost the growth friendly bacteria in the gut

2) How has the industry changed over the last few years?

One positive change is that consumers seem more aware of the role of diet in not just their long-term health but also how they feel and perform on a day-to-day basis.  There was time, not so very long ago, when if you wanted to buy something ‘healthy’ like brown rice or lentils you would have to go to a health food shop now all supermarkets have an extensive range of healthy ingredients are foods available.

3) Do you have any top tips to increase fertility in women or for someone who has

lost their period? (for my ProjectP if you follow me on insta, @chlohodgkinson

A healthy, balanced and varied diet is a key element in ensuring optimum fertility. What you eat can affect your ability to conceive a child – both positively and negatively and nutritionists are increasingly coming to believe that what you eat in the months prior to conception can have an important and lasting impact on the health of your baby after it is born.

It’s worth remembering that it takes two people to create a new life and to maximise the chances of conception both partners need to think about getting in shape. Ideally you should start to prepare at least 6 months before trying to conceive.

But it not just what you eat that’s important – how much you eat is also important. It’s well documented that being over or under weight can impair fertility. A certain level of body fat is necessary to regulate the hormones that control ovulation and menstruation, when body fat drops below, a certain critical point ovulation and menstruation cease. Obesity can also reduce fertility in women by impairing ovulation and can reduce sperm production in men. So, if you‘re overweight or underweight its worth doing something about it.

4) Do you have any tips for someone wanting to improve their health? 

The best things you can do improve your health is the eat a healthy balanced diet, take regular exercise, minimise stress ( or at least develop strategies to help you cope with stress) and be happy

5) Healthy habits you follow in regards to nutrition

I based my meals around vegetables – I do eat meat and fish and other animal proteins, but they are not the main part of meal. Whatever I’m cooking I like to include as many vegetables as possible. I also try to make sure I eat a variety of different foods, it very easy to get stuck in food rut eating the same few foods week in week out   – variety maybe the spice of life but it’s also the key to healthy balanced diet.

6) As the fitness industry has boomed, what have you seen happen to your industry?

Unfortunately, interest in nutrition means that there are a lot of untrained people giving nutrition and fitness advice, advice which is not always supported by strong science – this can leave people feeling very confused about what they should be eating

7) What things do you think someone who is training hard should bare in mind? 

Sometime people think that if they are training hard – burning calories they can eat what they want, that’s a huge mistake. You need to give your body the right nutrients to fuel your training but also to keep your immune system strong because if you get ill you can’t train.  After training you need a combination of protein and carbs to help repair muscle and restore glycogen stores but It doesn’t have to be a sports drink or energy bar –unless you are an elite athlete  a glass of milk and  banana are  just as good for most of us

8) Any tips for someone just starting out in a fitness journey to lose weight/build muscle?

Choose a sensible diet – there are lots of faddy diets around which promise rapid weight loss in short period of time, but they really don’t work – at least not in the long term – in my experience people who lose a lot of weight very quickly with fad or crash diet usually end up regaining the weight the lost because extreme diets are difficult to sustain. The best way to lose is to make small changes to your diet and lifestyle which are design to help you reduce your energy (calorie) intake and increase the energy expenditure.

And there you have it… a moment with Fiona – Check out the article I loved here.

Speak soon treacs

Chlo xxxx

How to transform your Tupperware lunches…

caroline-attwood-332296-unsplash.jpg

 

So you may have seen me shout about hydratem8 over on my instagram if you have and you like the sound of them & fancy buying one I’ve got an affiliate link below…

This won’t cost you anything extra just will help me grow my business by buying through the links below. To check out their website:

Visit the hydratem8 website here!

My exact food pot:

HydrateM8 – click here to buy!

insulated-metal-food-pot-500ml-pink

 

My exact water bottle:

Click to buy the bottle here!

insulated-water-bottle-500ml-candy-kisses.jpg

 

Thanks my little love nuggets… ew cringe lol xxx

 

Supplements / What I take & Why

Supplements / What I take & Why

 

I haven’t always been a huge supplement taker as I often forget to take them but recently i’ve been on it and along with increasing my fat and calorie intake while limiting my dairy and grains… touch wood… i’m feeling fab! So I thought i’d share with you guys what i’m taking supplement wise….

Probiotics /

These are to keep my gut happy. If you’ve been with me for a while then it’s not secret that my gut is so unpredictable so to keep things happy and full of good bacteria I pop a probiotic every day – i’m currently using Biokult -buy yours here.

Digestive Enzymes / 

I take this to literally assist my digestion… every little helps!

Vitamin D / 



I’ve started taking this in the Winter as it is really thought to not only help with mood but also help support my immune system – I use this one.



Vitamin C /

Ahhhh this little delight I believe saves me when working in a gym full of germs. Being around clients who are often ill or around others that are ill this time of year taking vitamin C I believe has really helped my immune system and to fight off any nasties. – I pop a vitamin c and magnesium in a drink in the mornings

https://www.medicalnewstoday.com/articles/161618.php

Evening Primrose /

After a visit to my naturopath because i’m on the pill, evening primrose was recommended to help with PMS symptoms but also skin problems – I’ve changed a lot of things recently in my diet so I can’t say if this stuff is exactly making big changes but hey! I’m feeling bloody good, so that’s a start right?

Lactase enzymes / 

If i’m going to be put in a situation where my food choices and flexibility is limited I pop a lactase enzyme in case I have too much lactose. These babies are incredible if you have an intolerance to lactose as they assist your gut in the digestion of it! It gives me peace of mind that my gut isn’t going to go on a crazy flare up if I eat too much dairy that will irritate it! – I use these ones.

*I buy all my supplements from Holland & Barrett.

What do you guys take? Or do you take any at all?
Love Chlo xx

5 Tips on Getting Your Micronutrients

5 Tips on Getting Your Micronutrients

/ Eat the Rainbow



Please don’t go chasing the rainbow when it next rains as I don’t mean literally. What I do mean is eat a variety of coloured veg and fruit because eat colour will provide you with a different micronutrient for your body!






/ Compliment fruit with a fat

Fat helps absorb the nutrients in food but will also help keep sugar levels normal. (See Fat Blog) e.g Apple with Nut Butter

/ Stay Hydrated

Hydration is key for our bodies to be working at optimum try drinking 2-3L of water a day. Top Tip – carry a big bottle around with you… the more you drink, the lighter it gets!

/ Supplements

If you’re worried about not getting all your micronutrients you can buy supplements like multivitamins to help your body – I use the ones from Holland & Barrett (full blog coming soon)


/ Keep a Varied Diet



  Keep your diet varied so your body doesn’t get used to what it’s eating. Our guts need a variety of bacteria which we will get from having a variety of foods so try not to eat things like yoghurt every single day as this could lead to an intolerance – i once heard a saying (sorry can’t remember who said it) of something like – ‘we aren’t what we eat, we are what our body can absorb’.

What are your favourite fruit and veg?

Love Chlo xxx

5 Tips On Eating Carbs

5 Tips On Eating Carbs

Low carb, carb free, don’t eat carbs bla bla bla… what a load of rubbish! Carb’s are vital and used for energy in our bodies. We are however, a nation of over eaters when it comes to carbs – we need to watch the amount we eat and opt for high fibre carbs rather than simple sugars… here are my tips!

/ Go High Fibre

High fibre foods are amazing to keep things flowing, these help control your blood sugar levels that could be spiked while eating carbs – think wholegrain, fruit or veggies.

/ Bulk up your Veg

Veg is an amazing source of carbohydrate, with added micronutrients for vitamins and minerals and also added fibre these are essential in your diet. Plus you can eat LOADSSS with very very little calories unlike things like rice or pasta.

 





/ Watch your Sugar

Sugar is actually a carb, it’s a very simple carb and therefore should be monitored. It is released into the blood stream really quickly and if not used up can be stored as fat. Too much can lead to things like obesity, sugar crashes and diabetes – top tip – have any form of sugar including fruit with some form of fat or protein e.g apple and nut butter. The fat/protein will help slow down the sugar absorption helping keep hormones and sugar levels stable. (See protein blog & fat blog)

/ Go wholegrain

Wholegrain’s are the foods that tend to have not been played with as must as it’s mate the white stuff. Wholegrain’s have other benefits like fibre which will help keep you full and stable blood sugar.

/ Think as Fuel

Carb’s are mainly used for energy and therefore when eating we need to think of them as fuel. Do you need loads of fuel from this chocolate bar full of sugar at 9pm at night before bed? Probably not but you may need some sugar before running a marathon for example. I tend to keep my carbs around my workouts or first thing in the morning as that’s where I desperately need fuel.

 

How do you get your energy?
Love Chlo xx

5 Ways To Increase Your Fat in Your Diet

5 Ways To Increase Your Fat in Your Diet

 

 

Ahhhh Fats my absolute fave! Whether it’s a massive steak or i’m spooning nut butter out the jar fats really do make me happy. For some, they have to be monitored because at 9cals per 1g of fat they are easily overeaten without realising – but fat definitely has a place in our diet and should 100000% not be scared of! Fat is a great source of energy and plays a big role is absorbing nutrients… Here are 5 ways you could get fat into your diet…

/ Nuts & Seeds

Nut’s and seeds are rammed packed full of fats and also protein (See protein blog post). My favourites are snacking on almonds and walnuts or sprinkling my salad’s with seeds… or as i’ve said before, going crazy on nut & seed butter – click the words to buy my favourites!

/ Avocado & Eggs

I’m basically an egg, if you know me well enough i’m more than   partial to an egg… like every day! Although they are amazing fat     and protein source (see protein blog post again) pairing them with  avocado is a match made in heaven. Did you know? Research found that avocado’s helped improve bad cholesterol in overweight and obese people!



/ Oils

Flaxseed oil, hempseed oil, coconut oil and fish oil are among oils that research have found we should include in our diets. However, I love to dress my salads with extra virgin olive oil and love to cook coconut for that extra flavouring – TIP – try to stay away from vegetable oils as these can release toxins related to cancer.

/ Topping’s

My ultimate favourite way to get my fats in – SPRINKLE DATT STUFF. I top my yoghurt and oat bowls with all my favourite high fat toppings.

 

Desiccated coconut

Nut butter – For The Smooth Ride – Mindful Bites

                                             For The Crunch – Pip & Nut Crunchy Almond Butter


/ Meaty & Fishy

    & finally the one that most well known. We shouldn’t hide from fat at all chicken thighs and steak  have great fats in them to help assist our balanced diet! Don’t be scared to get fatty with meat just watch your portion control! Mackeral and Salmon are incredible fat sources providing vital omega 3’s!

What are your favourite healthy fat sources?
Love Chlo xxxx

5 Ways to Get Protein Into Your Diet

5 Ways to Get Protein Into Your Diet



Protein Smotein! It’s blooming everywhere isn’t it, saying we should eat more and chug shakes. It fact we only need around 0.8 per body weight in Kg, however I tend to go for 1.3g of protein per Kg of body weight. I think it’s really important to find out what works for you, if you’re a protein lover like me then great but if you’re not then 0.8 is definitely efficient. Depending on your goals will also depends on the amount of protein, if you’re active and training lots I’d recommend getting a bit more than 0.8 but that’s only on personal opinion! To help make things a little easier for you i’ve listed 5 ways you can get more Protein into your diet that are different to usual ‘eat meat!!!’… with even links to buy the products – coz I luv ya xx

/ Get Some Powder

Protein Powders are flooding the market at the moment. Below are my top ones:

If you can tolerate normal Whey – My Protein Vanilla 
If you’re Vegan – MissFits Nutrition
If you’re wanting a Cow alternative – NutriStrength Goats & Sheep Whey





/ Eat it With Every Meal

This is the easiest way to get more protein into your diet. Having it at every meal will give you a great daily overall! Eggs for breakie and a lean meat with lunch or dinner is a great way to do this!

/ Get Topping



You see this is such a sneaky way of getting more protein into our diets. Top Yoghurt or oat bowls with nuts, seeds or nut butter or jazz up your salad with extra seeds!







/ Snack on Nut Butter


Nuts are a great source of protein but nut butter takes things to a whole new level! I eat it on it’s own or add to apple or any yoghurt or oat bowl.. omg the opportunities are endless!

 

My favourites:
For The Smooth Ride – Mindful Bites
For The Nutella Lover – Pip & Nut Chocolate Hazenut Nut 
For The Big Lover – Pip & Nut Peanut Butter 1kg pot
For The Coconut Lover – Pip & Nut Coconut & Almond
For the Nut Butter Cooker – Pip & Nut Cook Book

/ Choose Plant Based Sources 

 Peas are a great source of protein – 1 love snacking on roasted ones – 9g per serving
 Compliment meals with Quinoa instead of rice – 8g per serving
Chia seeds – I add these to my oats or make my Chia Pudding – 4g per 2tbsp

 

where do you get your protein from?
Love chlo xxx

 

Top Tips // Adventurous Eating

Top Tips // Adventurous Eating
 
 
To help inspire people to try something new and spice up their lunchtimes, Off The Eaten Path has collaborated with renowned chef Deborah Thompson and i’m so excited to share on my blog her top tips for eating that little bit more adventurously and it doesn’t stop there…. she’s even give us some recipes! 
 
I’m a huge huge fan of ‘Off The Eaten Path’ crisps with Sea salt being my fave. After deciding to look after my gut and stop the bloating I try to opt for natural products where ever possible, these are made with real vegetables with 0 artificial flavourings or colours … plus taste the bomb.com!
Top Tips for Adventurous Eating
 
/ Get your adventure on by updating classics like the egg salad sandwich. Deconstruct it and add some exotic spices like dukkah to liven it up. 
/ Swap out traditional ingredients like noodles and lettuce for courgette and kale to
keep things light and full of vitamins and minerals. 
/ Pack snacks that you will actually want to eat. Off the Eaten Path is perfect for this. They’re delicious and great for popping in a lunch bag or a handbag for that snack craving. 
/ Blend sauces and infuse flavours to create new salad dressings and marinades, like the Thai peanut dipping sauce – but keep them on the side until you’re ready to eat. 
/ Pair fruit with savoury foods to create a whole new flavour profile and make the most of seasonal fruit. 
/ Pick foods that can withstand a few hours without refrigeration, like kale for salads and veggie noodles rather than pasta that can go soggy, so that you can get out there adventuring and still enjoy a stellar lunch. 
/ Add micro greens to your dishes. Usually reserved for fancy restaurants, these micro greens, widely available in supermarkets now, pack a flavour and jazz up your meal. 
/ Incorporate baby vegetables and multi-coloured veggies into your lunches such as candy beetroot and rainbow carrots. These all have different flavours than the regular varieties that are widely available. 
/ Use things like carrot tops or beetroot tops to make sauces like pesto. Eliminate waste and create a totally different and adventurous dip/sauce. 
/ Add sliced cucumber and mint to water, rather than lemon for a change.  
 

Spicy Mango and Cranberry Courgetti Noodle Bowl
Noodle bowls satisfy hunger pangs without the carb coma at lunch time. This sweet, sour and spicy noodle bowl is fresh and flavoursome to get you through the rest of the day.
Recipe:
      Spiralise 1 courgette and heat the courgetti noodles in a pan for 2 minutes.
      Add 1 tsp of grated fresh ginger, ½ a red chilli pepper, 1 tsp of sesame oil and 1 tsp soy sauce to add flavour.
      Remove from the heat, and place in a bowl. Toss with ½ a mango, peeled and cubed, with 1 tsp of dried cranberries and 2 tbsp. of chopped coriander.
      Add some sesame seeds to finish the dish.
Pairs perfectly with Off The Eaten Path Sour Cream and Black Pepper 
 
 
Six Minute Dukkah Egg Salad Box
An exciting (deconstructed) take on the boring old egg salad sandwich. Made with mixed baby greens, a boiled egg, and pistachio dukkah dressing with slices of rye bread.
 
 Recipe:
      Cook an egg in boiling water for 6 minutes and cool in a bowl of cold water for 2-3 minutes.
      Whilst its cooling, pull together a pistachio dukkah dressing by mixing together
o      1 tbsp. sesame seeds
o      2 tbsp. coriander seeds
o      1 tbsp. cumin seeds
o      50g chopped pistachios
o      2 tbsp. extra virgin olive oil
o      The juice and zest of half a lemon
      Set aside the dressing and toss some baby greens, cucumber, onion, baby radish and baby beetroot together.
      Slice the boiled egg in half, drizzle with the dukkah dressing and serve with fresh rye bread.
Pairs perfectly with Off The Eaten Path Sea Salt Rice and Pea Chips
 
 
What are you favourite flavours?
 
Love Chlo xxx
 
 
 

Top 5 Tips for Buying Organic On a Budget



  1. Organic September is coming to an end but here are some tips for you guys on how to shop organic on a budget! It’s something my family are really trying to get into for both health and environment benefits… 

    / Shop in season 

    Buying organic fruit and vegetables when it’s in season gives you the best value for money. Organic fruit and vegetables has less pesticides and chemicals and also contains more key antioxidants. Eat seasonably (http://eatseasonably.co.uk/what-to-eat-now/) does the hard work for you by listing all the fruits and veg that are best to eat right now.  

  1. / Try the basics 

    If you’re new to organic, milk is a great place to start because it gives you lots of benefits. Widely available and more value for money, organic milk has around 50% more beneficial omega 3 fatty acids, and secures a good return for British farmers.  

  1. / Stock up on organic essentials 

    Organic store cupboard essentials can be great value. Items like organic baked beans, pasta and canned tomatoes can often be found for the same price as the same non-organic items. 
      
  1. /Look for deals online 

    Bag a bargain on a variety of organic foods, as prices are slashed throughout Organic September. There are lots of discounts from big household brands this September. Find out more about offers and promotions on organic products in September soilassociation.org/organicseptember  
  1. / Try a different cut of meat  

    Eating less, but better meat is good for our health and the planet. Trying lower cost organic cuts like shoulder or belly can make a big difference to your wallet – and they have more beneficial nutrients too. Pop into your local butcher for advice on cuts, or make a weekly roast which can provide a couple of meals. Find recipes at soilassociation.org/organicseptember 
Clare McDermott from the Soil Association, the UK’s leading food and farming charity comments:  
“We want to make it easy for people to try organic this September whether at cooking home or in their local café or restaurant .  We’ve teamed up with lots of chefs to provide inspiration and show shoppers that organic doesn’t have to be expensive.  You can find it in your local supermarket as well as through box schemes and Farm shops. ”

When you shop organic look out for The Soil Association logo you can be sure what you buy has been produced to the very highest standards. It means fewer pesticides, no artificial additives or preservatives, it’s always free range, the highest standards of animal welfare and no GM ingredients. 
Visit the Soil Association website to find participating partners and to download the Get Started kit and the UK Organic Map which will highlight events and discounts across the UK. 

Do you guys shop organic?

Love Chlo xxx

Recipe: Low Carb, No Sugar Courgette Cake

Ahhhhh I know I know it doesn’t sound like it should work but I promise it does! Even my boyfriend (toughest critic) and his family enjoyed it… if you want to experiment, shock your friends with a green cake or just generally enjoy some low carb, no sugar cake… then this is for you.

Ingredients / 

/ 50g ground almonds
/ 75g coconut flour
/ 150g courgette
/ 35g butter
/ 2 egg
/ Vanilla essence
/ Sweetener 

Toppings / 

 These can be up to you… I used coconut and chopped hazelnuts.

1) Start by grating your courgette into a tea towel and ringing to get all the liquid out.
2) Add everything else into a mixture and mix until smooth… adding the courgette when properly ringed.
3) Pour into a loaf tin or tin of your choice, add your toppings and pop in the oven 180 fan for roughly 30 mins… or longer if not cooked.. the idea is it’s brown on top and clean when sticking a knife in, in the middle.

Please please let me know how you get on… as per usual my recipes are quick, simple and more of an experiment because cooking can be cheap, fun and exciting ok!!
Love Chlo xxx