Tag Archives: diet

Simple sweet snacks

I’m not sure about you but Christmas feels like an age ago with the chocolate overload that many of us seem to have enjoyed over the festive season. Since then we’ve had dry January and lots of green juices to get our bodies back in shape and ready for spring. Now it’s time to start thinking of that summer holiday you may have booked and maybe the beach body you are looking to feel confident of. So along with regular exercise you need to find a sustainable way of eating that doesn’t feel like you are depriving yourself. One of my new clients remarked on how I clearly love my food which she liked. It’s true I do love food (maybe it’s my Portuguese heritage) and I really believe life is too short to miss out on eating delicious things. If you also love food and ned to exercise to balance it out check out my blog post with a bodyweight workout that anyone can do to get fitter and stronger and if you are off to ski it is perfect. Click here for the free workout 

Sometimes nothing beats a little sweet treat with a cup of tea or coffee so why not make it a healthy one that you can enjoy.

ZITA’S PROTEIN BITES 

These easy to make high protein tasty treats are packed with good nutrition, fibre, good fats and are a satisfying way to enjoy a sweet treat that also gives you a good boost of protein. All ingredients should be available in good health food shops or supermarkets and the protein powder can be ordered via this link – click here. (You could use alternative protein powders too)

INGREDIENTS

2 packets of TRIM vanilla Protein powder

2 tablespoons crunchy peanut butter or almond butter

1 tablespoon chia seeds

1 tablespoon coconut oil

2 tablespoons almond milk or other milk

1 tablespoon molasses or other sweetener

2 tablespoons hulled hemp seeds

1 tablespoon cinnamon

METHOD

Melt coconut oil with peanut butter and molasses and add to dry ingredients with milk, mix well and roll into small balls then refrigerate. Balls can also be rolled in sesame seeds to finish. Makes about 10 balls

Alternative recipe

2 packets TRIM chocolate protein powder

2 tablespoons crunchy peanut butter or almond butter

1 tablespoon chia seeds

1 tablespoon coconut oil

2 tablespoons almond milk or other milk

3 tablespoons chopped walnuts

1 tablespoon cinnamon

Enjoy

Zita x

7 day kickstart eating plan

The mulled wine and mince pies were great but now your waistline is tighter, your energy levels are fading away and you want to get back some sense or normal eating aka healthy, instead of having chocolate or cake for breakfast (just because it is Christmas).

I know exactly how you feel, infact many years ago before I changed careers to become a trainer, I used to eat chocolate for breakfast the whole year! No wonder I was several dress sizes bigger than I am today.

Anyway luckily I discovered a much better way of eating that makes you feel great and is easy to fit into a busy schedule.

My 7 day kickstart programme is the perfect way for you to get back on track and that is why I am giving it away for FREE as I know how rubbish it is to feel bloated and lethargic and how fantastic it is when you discover that you don’t need to feel like that anymore.

Click here to get your FREE COPY of the plan plus you will get access to our private Facebook group for extra tips and support.

I was also known as the cake monster at work in my previous career because when it was someones birthday I’d be at the front of the queue! No wonder I had such bad skin, no energy and moved like a 60 year old instead of the young 28 year old that I was. This is why I am SO passionate about helping you feel better because I don’t want you to suffer the way I did.

>>>> The plan will work if you work the plan so click here to get your copy today and start as soon as you are ready – that doesn’t mean waiting until the end of January one all the Xmas chocolates have gone! <<<<

Have a great day and if you haven’t already go grab a large glass of water and hydrate -your post Christmas body will love you for it.

Zita x

ps If not now when? Look after what matters most… your HEALTH.

I won Product of the Year

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I’m delighted to have won an award at Maximise 2016 annual conference and awards organised by Women’s Business Club.

The day was held in the beautiful Pittville Pump rooms in Cheltenham and was packed with all kinds of businesses who had stands, alongside a variety of speakers, a fashion show and then the award ceremony at the end.

I had a stand to share my cookbooks and the Total Body Shape up Plan as Zest Bootcamp classes and 1-1 personal training is location dependant and people came to the event from all over the country.

Stand at Maximise

One of the talks I went to was about Mindfulness, something I know I need to practice more of so spent a lovely 10 mins calming my thoughts and learning some great tips.

On a practical level I took a big bottle of water with me to have at the stand so I knew I could stay hydrated as well as some healthy snacks as wasn’t sure what kind of food would be on offer – planning is key to eat healthily. (hopefully you spotted the water in the photo)

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The fashion show included some lovely hats and other designer accessories from Tricia Designs.

I caught up briefly with Sheryl Andrews who has just launched her book “Managing your Critic” as well as Carol of Pink and Green skincare products – infact I was having a nice cup of tea and chatting to Carol when I suddenly realised they were calling my name as I had won an award!

Total Body Shape Up Plan won best “Product of the Year” award and here I am with Angela De Souza, founder of Women’s Business Club , the Mayoress and singing coach Amy Box.

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It was great to see all the winners of other awards and lovely for Jennifer Hall, aka The Life Buddy to win an award for speaker of the Year – Jen previously hosted the Bath Women’s Business Club which I now host once a month. If you are reading this and based in or near Bath why not come next Wednesday to our special #shoplocal Christmas market event where you can either just shop between 11-12 noon and then go or you can book the networking business lunch and get a free table beforehand so you can showcase your goodies and make some festive sales. The meeting is held at beautiful Bailbrook house and you can book here 

It seems wearing my pink dress was a hit again as I had endless compliments about it and I kept  telling people that it is because I had my colours done by House of Colour so I knew that the colour suited me and therefore had the confidence to wear such a bright dress. If I had time alongside the health & fitness I would train as an image consultant and help others discover what colours suit them best as I am really passionate about it but in the meantime I can point you in the direction of Gilly who is a local Bath/Bristol stylist who I’m sure would love to help you.

Back to feeling healthy, if any of you would like to get a plan in place for the start of 2017 and focus on eating healthier and putting your health back on track I’d love to share the shape up plan with you as it is a simple way to eat good food to nourish your body.

There are shopping lists of what to buy each week and what to eat each day/week plus recipes and I guarantee you will love the food.

I’m going to offer you a special price of £57 for this 8 week plan if you buy it before 10 December (after that it will be going back to the £77 full price).

Sorry the discounted link has now expired, however you can still purchase the 8 week plan by clicking here 

You can read more details about the Shape Up Plan by clicking here  but really all your need to know is that once you receive your manual you follow it, along with being supported in the private Facebook group, and the result is that you will look and feel fantastic just like a few of these people before you.

”My energy levels are SO much better”

“It has reduced sweet cravings associated with sugar lows”

“I am sleeping better despite menopausal night sweats”

”I’m going out on my bike for longer and can manage it due to better eating”

”I’ve lost inches and feel good – even though I’ve not followed the plan exactly as I am a vegetarian – happily recommend it”

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 Invest in what matters most …. YOU


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Healthy Pancake Day

Here is one of my favourite recipes that if you haven’t tried it you will wish you had known about it years ago!

It’s great for breakfast or snack you can take on the move or when you want something sweet but healthy.

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It’s gluten free (good if you have any auto immune diseases or inflammatory condition as often gluten makes these conditions worse)

It’s sugar free (good if you want to protect your teeth and also keep your blood sugar stable for better energy, fat loss and long term health)

It’s high in protein (good if you want to feel fuller for longer, reduce carb cravings, help muscle building and repair)

It’s dairy free (good for people unable to digest lactose or whose body is intolerant of dairy – many people notice that bloating, wind and bad skin are all improved once they stop dairy)

It’s quick and easy (good for everyone including children)

So all you need is a ripe banana and 2 eggs plus some coconut oil or grass fed butter.

Mash the banana, add the eggs and blend well

Heat the oil or butter and cook slowly then serve with a sprinkle of cinnamon.

You can also serve with a dollop of coconut milk yoghurt and some berries.

What’s not to like – enjoy!

Zita x

ps If you’d like to enjoy other gluten free and sugar free recipes check out my 90 recipe cookbook here and if you would like to have a very easy nutrition plan that each week tells you exactly what to do with shopping lists, meal plans and recipes then click here to find out more

Are you a Ferrari or Fiat?

 

Ferrari

Love your liver and it will love you back 🙂

Drinking less alcohol (it is dry January after all)

Drinking more water (yes I know you know that but do you do it?)

And…

Eating natural, unprocessed food is what our bodies are designed to thrive on, yet we still stuff them full of toxic, manmade rubbish and wonder why we have bad skin, no energy, feel bloated and just not very healthy.

Simply put – if you had a Ferrari I doubt you would go to the cheapest petrol station and fill it with whatever dirty fuel was on offer – you’d more likely give it premium fuel so that it ran smoothly. Ofcourse you definitely wouldn’t put diesel into a petrol car as we know that is a recipe for disaster (I’ve very nearly done it!)

So if you want to get your engine running better… then try my simple 7 day detox which doesn’t involve drinking any grass flavoured teas or anything fancy – just real food that tastes great, including tasty smoothies for lunch and delicious protein packed lunches and dinners.

Andrew from New York loved the recipes and after 7 days his jeans felt much better.

Lisa (a busy mum of 2) lost 6lbs!

At just £7 what have you got to lose except those post Christmas pounds that might still be hanging around.

Zita's 7 Day Detox

Click here to start feeling great 

Ofcourse you need to maintain a healthy diet for longer than just 7 days but this has proved to be a great kickstart to get you either back into or just starting healthy habits.

Coconut Berry Detox Smoothie

Coconut Berry Detox Smoothie

I also now offer an 8 week Total Body Shape Up Plan for people who are ready commit to carrying on healthy habits that will get even more results. Find out more about the 8 week shape up plan that involves regular exercise at our Zest Bootcamp classes in Bath alongside the online nutritional plan (which anyone can do anywhere) by clicking here 

Total Body Shape up Plan results So remember if you want to be run like a Ferrari you have to put the best fuel in 🙂

Zita x

PS Our next trial week at Zest Bootcamp in Bath starts on 1st February so why not come and see how much fun it is – don’t let the word bootcamp scare you.

Boxing Day Burpees

Hands up if like me you are feeing a little more rotund today 🙁

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Inevitable really but that’s no reason not to get moving with a few boxing day burpees – yes my favourite exercise (love/hate relationship) that burns loads of calories, works your heart and lungs and strengthens up nearly the whole body. It doesn’t need any equipment and there are variations to make it easier so let’s go.

Burpee sequence

Burpee sequence

The regular version is a 3 – 4 part movement.

  1. Hands on the floor, jump the feet out behind you into a plank type position (photos 1 & 2)
  2. Jump the feet back in with bent knees and at same start to jump up, hands above the head (photos 3 & 4)
  3. Return hands to floor and repeat. Make sure you keep your abdominals pulled in to keep your core strong

We can make it more challenging by adding in a press up when you are in the plank position and we can make it easier in a couple of ways – first way is by putting your hands on a low step, eg bottom of the stairs. The other way to make it easier and a great low impact alternative for people who haven’t exercised for a while to start with is to step each foot out into plank and step them both in rather than jumping, and also to just stand up and raise hands above head rather than adding in the jump. Top tip – why not clap your hands at the top as it means you can’t “cheat”!

How many burpees should you do? Aim to start with 10 in 1 go and then build up your repetitions to maybe 20 in 1 go. Alternatively set your timer and see how many you can do in 30 seconds, then rest for 30 seconds and then repeat.

Enjoy!

Zita

ps If you are not able to attend our group exercise classes in Bath at Zest Bootcamp but still want to start a health & fitness regime in January I have the perfect thing  – click here for more info.

I’m a celebrity

So it’s Jungle time again – I’m a celebrity get me out of here is back on TV.

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I’m actually not a major fan (more of a Strictly girl as I LOVE dancing) although I have watched a bit of it already.

What is evident is the importance of food in our lives. Susannah of “Trinny & Susannah” mentioned how food has been in her mind her whole life so the thought of maybe missing a meal is alien.

We are so lucky to be able to get food anywhere, anytime and pretty much anything we want but this can lead to the problems we have with overeating and being disconnected from our bodies… mindless munching of a huge box of popcorn at the cinema, always having a biscuit with your cup of tea, having a muffin everytime you go to a coffee shop etc etc.

So in the run up to Christmas, when we are surrounded by even more food, just take a moment to connect your brain to your body and ask “am I really hungry?” Perhaps you could drink some water and wait another hour before you eat – maybe you could be satisfied with a smaller portion – or maybe you could add more vegetables to your plate and reduce the amount of pasta or potatoes.

But if you do want to get into your LBD before Christmas you could do a few things:

  1. Use an app on your phone to ensure you walk 10,000 steps a day
  2. Only eat 3 meals a day and don’t snack in between
  3. Use my Fat loss cookbook to “clean up” your breakfasts, lunches and dinners – Click here
  4. Buy a copy of the Bath Chronicle each week to get my weekly bodyweight workouts that are in the colour Bath Weekend Magazine.
  5. Join a taster week at Zest Bootcamp – last one of the year starts Monday.

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Failing all the above you could go on the jungle diet – rice and beans with a few spiders and cockroaches thrown in for good measure!

Curry night

Often curry is a dirty word!

It shouldn’t be as there are loads of benefits of spices such as Tumeric which is great for inflammation in the body.

Clients often don’t want to let me know that they were out for a curry or had a take-away probably because there is the potential to go way off track with your healthy diet on curry night.

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So you start with the poppadoms and pickles

Then you have a few deep fried bhajis, followed by your lovely curry in a lot of sauce, so you mop it up with a nice naan bread and a huge portion of rice.

Meantime you are washing it all down with a few ice cold singha beers

Am I right?

Is this your version of curry night?

If it is, and it is once in blue moon, then fill your boots but if it happens quite frequently then I’m not sure you are going to get the weight loss results you might be looking for.

How to make it better:

1. Go easy on the sugar filled pickles

2. Do you need a naan bread and rice – choose just 1 and share a portion of rice as often they are way more than you need

3. Choose a tandoori or tikka dish that is cooked dry rather than swimming in oily ghee. It is still super tasty but the next day you will feel much better.

4. Drive so someone else can drink all the singha beers 🙂

Simple changes can make getting results easier and if you’d like to get some dairy and gluten free curry recipes then check out my Clean and Lean Curry ebook here

 

 

Gut feeling

So during the hottest week of the year I had to get a loan vehicle as mine was in the garage for repair and although I rarely use the air- conditioning, the fact the hire vehicle didn’t have any really threw me! Luckily the fact is was diesel wasn’t a problem as that is what I use normally.

BUT…

If I had put petrol into it I dread to think how much time, hassle and money I would have used to sort it out.

So why is it that we often put the wrong fuel into our bodies and wonder why we feel sluggish, tired, have bad skin, brain fog, have aches and pains, indigestion or anything else that just generally makes us feel – yuk.

Yesterday I donated blood and was chatting to someone whilst we were enjoying our well deserved tea and biscuits after donation, and I’m not sure how but we got onto subject of digestion and he said he was off to buy his wife some probiotic yoghurt drinks. The conversation reminded me that I should do a blog post about gut health.

Ever thought about the phrase we use “gut feeling”?

Well it is because often our gut (digestive tract) is referred to as our second brain and that’s why if we don’t treat it properly we won’t be firing on all cylinders.

“We are what we eat” yes but really we are what we absorb and given our gut is filled with billions of bacteria (good and bad) then our top priority should be to assist digestion and absorption as much as we can.

Ofcourse firstly we need to avoid anything that we are intolerant of – common ones are gluten and dairy and often people aren’t great with soy or even eggs.

Following on from that we should support our system with natural foods in their original state, with plenty of raw fruits and vegetables for their enzymes.

As well as eating vegetables at every meal then you can boost your enzymes and digestion by having a daily greens powder such as Lean Greens, especially important if you are way on business or holidays or just when you can’t get access to as many green vegetables.

I was recently telling the story of when I was travelling in Hungary and Czechoslovakia about 22 years ago (yikes some of you might were probably in nappies then!) that the food was really stodgy – dumplings, bread and some meat and NO green or raw vegetables. I was constipated and felt awful 🙁 The supermarkets literally had big gaps on shelves where there were things missing and there wasn’t much of anything in the supermarkets (makes you realise how very lucky we are in the UK) so one day when I saw a man selling cucumbers on the roadside, yes that is all he had, I grabbed several and started chomping away as my body was telling me that is needed fibre and enzymes.

Luckily we have no excuses not to eat well except maybe laziness 🙁

Have you ever taken antibiotics? If so watch this…

Anyone who has taken a course of antibiotics (which are prescribed to kill the bad bacteria but unfortunately also kill the good bacteria in our gut) should follow up with a course of probiotic capsules which you can buy in good health food shops.

As I told the man at the blood donation, I’d avoid the Yakut and Actimel type drinks as they contain sugar and are an expensive way to get what you can better in a capsule. (plus for me I don’t believe in all that packaging which we have to dispose of).

Another great way to get some fibre and good bacteria into the gut is through raw sauerkraut that you can buy in good health food shops. It is fermented cabbage and great to add alongside your meals to help digestion.

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There is far more detail that I could go into but I just want to make it simple and this post is already long!

As a side note if you have never donated blood then why not give it a go – apart from the free teas and biscuits, it is also a great way to get your iron levels checked. I’ve been donating for years (infact I recently got my 25 donation certificate which was a lovely surprise) and I’ve always passed the first check for iron levels but yesterday I didn’t so they did an extra test and I was fine to donate. It made me think though that it is a good way to see if you are low on iron (which can make you feel tired) which many people are due to poor diet or lack of absorption which highlights the importance of gut health. A bit like coming to trial week at Zest Bootcamp, I say to people why not try it as you will never know until you have a go. If you’d like to find your nearest blood donation session click HERE

have a great weekend

Zita 🙂

Ps If you are near Bath and would like to join Zest Bootcamp for a trial week then click HERE