Review: Simply Simon – Peanut Butter Balls

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When it comes to sweet vs savoury, I’m team sweet. For that reason I always ensure that there is something in my meal prep that will satisfy my sweet tooth. Recently, though I found that I kept eating the same things. Don’t get me wrong, I definitely enjoy what I eat, but variety is the spice of life and I want to make sure that I don’t get bored with my food. I spoke to my good friend Simon and he supplied me with these amazing peanut butter balls in the photo above. 

Initial reaction: I felt that they were quite small, but was happily surprised at how filling these little guys were. I had three of them a day and not only did they satisfy my sweet tooth but they also helped give me a cheeky afternoon energy boost.

Texture: The oats on the outside of the peanut balls provides a nice crunch to compliment their soft gooey interior (trying my best to sound like one of the judges on Masterchef here).

Taste: If you like peanut butter these taste phenomenal.

Macros Per Peanut Butter Ball:

Calories: 71

Fat 2.3g

Carbs 12.2g

Protein 2g]

Simon also provides meal prep as well as cooking classes. You can find him on instagram @simplysimonchef or check out his website http://simplysimonchef.com 

If you’re interested (you’d be crazy not to be) be sure to get in touch with him. 

I know you’ll enjoy these as much as I did.

Jay xx

Ice-cream for Breakfast: Protein Pancake Recipe

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Hey guys, quite a few of you have been asking for my protein pancake recipe so here you go:

For the Pancakes:

  • 1 scoop white chocolate protein powder
  • 1 Tbsp coconut flour
  • 1 tsp baking powder
  • 2 squares dark chocolate
  • 2 eggs 
  • 1 scoop water (I just use my protein scoop) 

For the toppings:

  • Salted Caramel Halo Top Ice cream 
  • 1 tsp salted caramel sauce 

Method

  1. Place protein powder, coconut flour, baking powder, chocolate, eggs and water in a blender and blend together until you get a smooth mixture,
  2. Place mixture in a hot pan according to the size you want your pancakes. Tip* I use my protein scoop, that way my pancakes are the same size.
  3. Flip the pancake once bubbles begin to form and then cook until lightly golden.
  4. Stack on a plate or in a bowl and top with a few spoons of the ice-cream
  5. Heat up the salted caramel sauce in a microwave for 15 secs and dribble it over the pancakes.
  6. Enjoy

Coconut Raspberry & Oat Muffins

 

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Ingredients: 

  • 90g coconut flour
  • 1 tsp baking powder
  • 2 tbsp oats
  • 2 eggs
  • A handful fresh raspberries
  • Filling of your choice I opted for either peanut butter and jam or hazelnut chocolate spread

Method:

  • Pre-heat oven to 150 degrees
  • Blend together all the ingredients (i used my nutri-bullet but you could alternatively use a whisk)  except for the ones for the ones you’ll be using for the filling
  • Place mixture into muffin moulds
  • Bake at 150 for 10-12 until golden
  • Once done give 10 minutes to cool
  • Cut muffins in half and put filling inside
  • Enjoy

Hope you guys enjoy these as much as I did

Jay xx

5 Healthy Breakfast Ideas

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Hey guys if you ever struggle to figure out what to have for breakfast or are just looking to try something new, then this post is for you. Here are 5 of my favourite healthy breakfast ideas:

1.Smoked salmon and eggs on Toast

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Smoked salmon on multigrain bread with 1/2 an avocado and a soft-boiled egg

2.Protein Pancakes 

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White chocolate protein pancakes topped with greek yoghurt infused with raspberries, topped with fresh raspberries. (for recipe check my older post Protein Pancake Recipe)

3.Green Tuna Egg Muffins 

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Blend together 2 eggs, a tin of drained tuna, 2 handfuls of spinach, 15 grams of feta cheese. Bake at 180 for 12-15 min and enjoy with a side of hummus

4.PB & J

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Peanut butter and jam on multigrain toast topped with half a banana and a handful of fresh raspberries

5.Greek Yoghurt & Oats 

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250g 0% fat greek yoghurt mixed together with 3 tablespoons of rolled porridge oats. Topped with fresh raspberries, 10 crushed hazel nuts and 2 squares of dark chocolate.

Hope you enjoy

Jay xx

The Negative Impact Lack of Sleep has on your body

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Sleep is often an overlooked factor when it comes to being healthy. In a Harvard study conducted in 2008 experts concluded that “getting enough high-quality sleep may be as important to health and well-being as nutrition and exercise.” We all know the common signs of a bad night’s sleep which include being tired, grumpy, irritable and lacking focus. However, the effect that a poor night’s sleep has on our body and health go far beyond being in a bad mood and not being able to focus.

10 Effects Lack of Sleep can have on Your Body 

  1. Obesity
  2. Diabetes
  3. Cardiovascular disease and hypertension (e.g. heart attack)
  4. Depression and anxiety
  5. Lower sex drive
  6. Weakens immune system
  7. Lowers life expectancy
  8. Ages your skin
  9. Makes it difficult to conceive
  10. Slows down brain function

How much sleep should you get? 

According to the NHS the average individual requires 8 hours of good quality sleep every night. There is also no way of cheating getting the sleep you need. while coffee and other caffeinated drinks may give you the energy boost that you need to get you through the day they can’t make up for the vital functions our bodies undergo during sleep and may disrupt our sleep pattern in the long run.  Make sure you guys aren’t overlooking the important functions of sleep and are getting enough good quality sleep.

Just some food for thought

Jay xx

Tips to maintain training consistency during the dark and cold months

imagesWith the start of Autumn and the falling of leaves comes the unfortunate end of bright warm and sunny mornings. Instead of waking up to sunshine you wake up to darkness and the sound of howling wind and rain. The long, dark and grey days start to impact your mood and you may find that it takes a lot more to get you through your daily routine (including your workouts).

I thought I would share with you guys a few tips on how to combat these Autumn and winter blues.

  1. Discipline = Make sure you create discipline as eliminating the dependence on outside factors (such as your mood) will give you the tools to focus on the long-term achievement of your goals so that you do what you need to do instead of what you want to do. For example create a consistent training schedule and stick to it.
  2. Set a big goal = Setting a reasonable, measurable and realistic goal (such as improving strength or successfully performing an exercise that you’ve struggled on) will help to keep you motivated and give you something to look forward to before the end of the year.
  3. An awesome playlist = Studies have shown that music has several benefits on the human brain which include boosting our moods, distracting the brain from fatigue and even helping in increasing endurance.
  4. Get a training partner = Having someone to train with makes you more likely to stick to your fitness goals (by making you less likely to bail on your training sessions) and also helps to hold you accountable. The right training partner can also help to increase your training intensity by giving you that little extra push.
  5. Get involved in seasonal activities = embrace the cold and take on the elements while having fun through activities such as ice-skating, snowboarding and skiing.

Hope you guys find these helpful

Love Jay xx

What is the Best Training and Nutrition Plan?

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There is definitely right and wrong when it comes to training and nutrition. However, the fitness industry is extremely diverse and with so many different training styles and approaches to nutrition one can’t help but ask the question “which approach is the best one”?

The answer is rather simple, the best training style and approach to nutrition is the one that best suits you, your lifestyle and your goals. If you can’t see your self sticking to a certain training and nutrition plan in the long term then it is doomed to fail before you even start. This is one of the reasons that drastic approaches (such as cutting calories to an extremely low level) tend to fail, because they are unenjoyable and more importantly unsustainable.

Regardless of the approach that you choose the most important factor will be consistency. You can have the worlds greatest personal trainer and a nutrition plan that was created and kissed by the gods of gains but if you aren’t disciplined enough to put in work on a daily basis and make the right nutritional choices (most of the time because I’m all about balance and pizza is life) then even the best training and nutritional plan won’t help you achieve your fitness goals.

Train smart, eat well and work hard.

Love
Jay xx