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I'm feeling so well. I've lost 12lbs for the first time in a long time!
Helen Swift - Vitality Goddess
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Showing all posts tagged: recipe

Published: 08/10/2019

Eating Before Exercise? Try this.

What we eat has a huge impact on us when we exercise. 
I've been asked so many times about this hot topic, so here are my strategies to give you a boost;

The right fuel can:
  • give us stamina
  • give us energy
  • keep our tummy settled
But, if you are anything like me, the wrong food, or the wrong timing can give me stomach cramps or make me lethargic.
 
Here is what my tummy finds helpful:
  • Timing matters
  • Portion size helps
  • How digestible the food is really helps

Timing

I aim to eat 2 hours before exercise so that I'm not in digestive mode whilst trying to jump up & down.  But, due to other commitments, if I am exercising on an evening & can't access the kitchen 2 hours beforehand - you may also see me eating really close to my workout.  But what I eat changes.

Portion size helps

The closer to my workout I eat, the smaller the portion size, again for me, this comes down to being able to digest it, and not have it sitting in my stomach whilst my blood is aiming to pump through the muscular system.  We all need protein, good fats & complex carbohydrates.  The good news is, if you are eating very close to your workout, and especially if you are going to sweat...you can have a simple carbohydrate as it will give you energy, and you'll use it right up! (ideas below)

 

How digestible it is helps

The more dense a meal is, the longer it will take to digest.  Meats, fish & fats will all take longer to digest.  Which is a good thing post-workout, to repair us & to stop us craving.  But, before exercise, it's great to choose a meal that you can digest easier:

  • A slow cooked meal with chicken, & veg
  • A soup
  • A large smoothie

Ideas & recipes

Here are some ideas if you eat 20 mins before your workout (please note, these are female portion sizes taken from my Goddess recipe book & program):

  • a banana & 5 walnuts
  • 2 sticks celery with nut butter spread inside
  • a breakfast cookie (recipe here)
  • 2 squares of dark chocolate & 2-4 brazil nuts
  • a 1/2 portion of a smoothie with spinach & berries, hemp seeds for protein (or a clean powder) and chia or coconut for good fats.  See a recipe from my recipe book here.

If I am eating 2 hours beforehand:

  • My portion size may still be slightly smaller than a usual evening meal.
  • I choose carbs like sweet potato for energy or beetroot as it oxygenates our body which is wicked for endurance.
  • I am a huge faan of one-pots & soups.  I think Sallys tagine in my recipe book is a firm favouite!
  • Prep-ahead salads like this one

I hope this has been really helpful for you, if so, please do share it on your social media for everyone to access.

What do you think, would a post-workout blog be useful?

 

 

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Published: 23/05/2019

Chocolate & Lemon Energy Balls

With Daddy's big bike ride πŸš΄‍♂️ & Joshuas Sports day πŸ…πŸ€Έ‍♂️last week....energy 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

Continue reading...

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

Directions:

Continue reading...

Published: 07/06/2018

Roast Tomato, Lentil and Feta Bowl

4 Servings

 

Ingredients

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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

 

Ingredients

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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 advice.....you 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 recipe....here 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

 

Ingredients

  • 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

 

Ingredients

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