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From April 2011 I have been attending a mixture of Pilates back-care classes and Power Pilates and would highly recommend the classes.
Rick Lunn
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Showing all posts tagged: recipe

Published: 23/05/2019

Chocolate & Lemon Energy Balls

With Daddy's big bike ride πŸš΄‍♂️ & Joshuas Sports day πŸ…πŸ€Έ‍♂️last balls were NEEDED!

Joshua asked if these were gonna make him run fast....& they did!!

This is a brilliant recipe from Wild Nutrition - the fabulous nutritionist that makes the food grown supplements that we stock here at VitalityπŸ™

These are PERFECT as a family friendly recipe, and if you are watching sugar content to help you with hormone balance, & steady energy!


  • 80g desiccated coconut
  • 100g almond flour
  • 2-3 tbsp almond butter 9I got htis from Aldi)
  • 1 tbsp cacao powder (I got this from Aldi)
  • 2 lemons, juice & the yellow zest πŸ‹πŸ‹
  • 1 tbsp coconut oil
  • 40g protein powder (I used @sunwarrioruk)
  • Vanilla paste

Blitz all in a blender & shape into balls!
These taste so yummy & safe to say pretty #ketofriendly for the #ketoman in my life! πŸ’– 

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Are you finding you pick up colds easily?

Or, are you trying to stear clear of the office lurgy?

At this time of Year it is really important to make sure we have got our immune systems fighting fit...and sometimes it can be done quite cost effectively & naturally too!

These 5 things are my family's 'go-to' remedies.  I hope they help you too!


1) Vitamin C

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Published: 16/07/2018

Zesty Lemon Chia Pudding

Spring is absolutely here! 
Do you find that your taste-buds are changing....the slow cooker needs to go into hibernation, BUT you are scratchingyour head with what to replace it with??
If so, you are not alone.
I'm a busy-bee at the moment, designing meal plans for 2 of my newest nutrition clients (I just LOVE putting a plan together!!)
So, I thought I'd get you in on the action...because...just schools break-up, it can be so much harder to meal plan...everyone feels ready to put their feet up!
I'd love to help...try out this little recipe below for a quick 5 min prep, which will last in your fridge for 3 days.  Tasty & supportive meals & snacks CAN STILL feature when we are short of time (phew!)
Please let me know how you get on, and let me know if you want more recipes!
4 servings
  • 3 & 1/2 cups of Unsweetened Almond Milk

  • 1/2 cup of Lemon Juice

  • 2 tsps Brown Rice Malt Syrup (or honey)

  • 2 tsps of Vanilla Extract

  • 1 cup of Chia Seeds


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Published: 07/06/2018

Roast Tomato, Lentil and Feta Bowl

4 Servings



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Published: 07/06/2018

Raw Peanut Butter Cups

You know when you have a craving for something sweet, that just won't go away...(for Women usually around the 10 days before your cycle starts!) Well, you have got to try these....they really hit the spot PLUS no guilt.  It's actually good for you.  I promise.

Raw cacao is 'choc' full of magnesium, which eases PMS, helps us feel calm & sleep better...what's not to love?!

If you try these please tag me on social media so I can see your creations!


8 Servings



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Published: 31/05/2018

Breakfast Cookies

Did someone say cookie???

If your house is anything like mine, breakfast time can be a mad house, without having to add confusion about what to eat, thrown in the mix.

With what we eat at Breakfast, setting the tone for the day, it would be great to have a quick go-to recipe, right?

Enter...the Breakfast Cookie!

I batch these up & serve for breakfast, in packed lunches & for picnics....& they are always a win!

This recipe is a hit in my recipe book, and serves up as one of the recipes on my Online Goddess Program (which is yours forever once you enroll!)

Twice a year we have an intake of my Online Goddess program & whilst you get all the bite-size videos, cheat-sheets & done-for-you shoppiing lists & specific female-focused also get huge support from myself & the other Goddesses on the same journey as you via the private facebook group.

This program is for you if your hormones are running amuck...they govern how we feel & ultimately how our metabolism functions.  It's time to give yourself the gift of feeling fabulous again.

If you are sick of fad diets, and want to get true lasting wellness, come & join our Goddesses...I know you will love it!

However, if you just wanna get stuck into a good is everything you need:

  • 2 Banana (mashed)

  • 2 Egg

  • 1 Carrot (grated)

  • 1/2 cup Almond Butter

  • 2 tbsps Coconut Oil

  • 2 tbsps Brown Rice Malt Syrup

  • 1 1/2 cups Oats

  • 1 cup Almond Flour

  • 1/4 cup Pumpkin Seeds

  • 1/3 cup goji berries OR dark choc chips

  • 1 tsp Cinnamon


  1. In one mixing bowl, combine mashed banana, eggs, grated carrot, almond butter, coconut oil and malt syrup. Mix well.
  2. In another bowl, mix together oats, almond flour, pumpkin seeds, goji/choc and cinnamon.
  3. Combine wet and dry ingredients and mix well. Using clean hands, form dough into large cookies and place on a baking sheet.
  4. Bake in oven for 25 to 30 minutes, or until cookies are golden brown.
  5. Remove and let cool completely before storing in an airtight container or in the freezer. Enjoy!

If you love this recipe....I bet you'll love these 7 guilt-free goodies too:

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Published: 13/04/2018

Raspberry Zinger Smoothie

It's getting warmer weather...which means one thing in our home...the smoothie making has begun!
If you need EASY breakfasts that actually keep you FULLER for longer, these are a winner!
Now don't be fooled by the crazy-sounding cauliflower!!  It makes the recipe ultra creamy & is exceptionally good for helping our liver to detox old oestrogen & get it out of our system.  The compounds found in cruciferous veg like cauliflower are considered so helpful for easing PMS, and stubborn weight around the hips & thigh area.
Let me know how you get on!  If you enjoy it, please share this post with your friends & tag me in your creations over on facebook! 

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Published: 12/03/2018

2 Way Cookie Dough

Raise your hand if you love cookie dough!

Now if you are anything like me, you prefer cookie dough over the actual biscuit!!

Here is a recipe that can be eaten raw, as well as baked.  As a bonus, of course, this is a health-ified recipe.  So perfect for a Friday night treat!  (Getting your thumbs in to make it a biscuit is also very fun.)

Let me see your creations over on facebook & instagram - I love to know if these recipes are useful for you.


12 Servings



  • Pitted Dates
  • 1/4 cup of Almond Nut Butter
  • 3 tbsps of Maple Syrup
  • 1/2 cup of Water

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Published: 05/02/2018

Banana Pancakes

Hands up who loves a pancake?

It's useful to know you can have your pancakes & stay on track with your health!

This is a firm family favourite & its just too good not to share it with you ready for pancake day.

For busy mornings, I batch ahead & store in the fridge for up to 3 days.  They pop into the toaster for a quick re-heat!

Let me know how you get on & if you have a friend that loves a panckae please share this with them & spread the love.


2 pancakes



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Published: 22/12/2017

Calming & Quick Quinoa Flapjack

I love this time of year for baking.  We've been getting our pinnies on & baking the evening away with my boy, ready for the relatives to arrive.

1st up on our list is the quinoa flapjack. Pronounced keen-wa & naturally gluten-free (it's actually a seed). It's a great swap if you don't do oats & has way more protein (great for feeling satisfied for longer).

I love that quinoa is high in magnesium. Magnesium is a powerful de-stressing mineral, which is also great for sleep.  I thought that would be a great combo this time of year!

I hope you enjoy baking this quick recipe as much as us! If you do try it out, be sure to tag me @vitality_jana on Insta or tag me on Facebook.  I always love seeing your creations.

Our Calming Quick Quinoa Flapjacks

Makes 8. Takes 25 mins.


  • 1 mashed banana
  • 1 cup quinoa flakes
  • 2 tbsp Chia seeds
  • 2 tbsp almond nut butter
  • 2 tbsp non-dairy milk


  • 2 tbsp coconut oil 
  • 1 tbsp cacao butter
  • 1 tbsp cacao powder


  1. Preheat oven to 180 degrees c.
  2. Mash the banana in a bowl.
  3. Add the quinoa, Chia, but butter and milk. Add more milk if the mixture isnt spreadable.
  4. Bake in a lined tin for 15 minutes or until you can stick a knife in and it comes out clean.
  5. To make the topping, either melt a dark chocolate bar, or, melt the coconut, cacao butter and powder gently on the hob.
  6. Once the flapjack has cooled, pour the chocolate topping in top & pop in fridge.

Eat within 3 days or freeze for up to 3 months

If you enjoy this please share this with your friends!  If you bake it let me know by tagging me @vitality_jana on insta

If you liked this recipe, I bet you will love our free 5 day challenge happening in the New Year...I'm so excited for this one!  Join by clicking the image below:

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