Tag Archives: nutrition

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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Black Friday Fitness (and health offer)

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To me it’s normally fitness Friday (later followed by fizzy Friday) but there’s no getting away from the fact that today is Black Friday so I wanted to offer you something special as everyone else in the world seems to be!

A healthy body starts in the kitchen (well the supermarket really) so to help you plan and prepare some tasty meals that are also gluten and sugar free as well as not containing dairy products I have 2 great cookbooks you will love.

The first is my 30 day fat loss cookbook that has 90 recipes – breakfasts, lunches and dinners that the whole family will love – trust me, a lot of people have been enjoying this cookbooks over the last few years.

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If you like things a bit more spicy there is my Clean and Lean Curry Cookbook with almost 100 recipes, many of which are suitable for vegetarians, perfect for these cold winter days.

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Also there is my simple 7 day detox plan that tells you exactly what to eat over a 7 day period to help banish any bloating, feel healthier and also drop a few pounds (you could do this before Christmas to help you feel great at those parties). Don’t worry it’s not 7 days of celery and cottage cheese, far from it infact, just 3 tasty, healthy meals a day that won’t leave you feeling hungry.

LISA – working mother of 2 lost 6lbs on the detox plan

“Zita’s 7 day detox worked really well for me – It gave me the kick start that I needed and plenty of inspiration to continue with the good eating habits after the 7 days.  I have continued to have the smoothies for breakfast as they are perfect to take to work and the healthy habits really did make an impression on me and have stayed front of mind ever since.  During the 7 days I felt stronger, slept better and had so much more energy.  I also lost 6lb which was fantastic. I Highly recommend! – Give it a go.”

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Some of you may want these now so that you know come January when the festivities are over you have something to help you kickstart a healthy 2017.

With the 7 day detox you also get free access to our private Facebook group for extra support and ideas (priceless) – perfect for a January kickstart.

All of this would normally cost £24 but as it is Black Friday I am giving you a very special deal…

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You can have all of these PLUS my 10 minute core workout for just £12.99

Yes just £12.99 – what’s not to love about Black Friday!

Please note these are all digital download products and nothing physical will be sent – click the Paypal link below to get started.




The offer will expire on 30 November so grab your offer now to start using straight away or ready for January – either way this is an offer not to be missed!

All you have to do is click the Paypal link below and then I will send you your products to the email address provided. If you have any questions please email fitnesszita@gmail.com.




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?

 

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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.

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  

 

 

Immunity boosting tips

I’m not sure about you but now the weather in the UK has changed (i.e..no more flips, the boots are out)…. I can guarantee I will be wearing socks in bed – yes, glamorous eh! I can’t sleep if my feet are cold – surely I’m not the only one?

It seems that several people have started to get colds so I thought I’d share my immunity boosting tips to help you get through the winter as best you can:

1. Get more sleep – I think we all know that lack of sleep reduces your immunity.

2. Eat less sugar – you may not realise that sugar can actually suppress your immune system.

3. Get your body moving – a moderate amount of regular exercise will improve immunity, overtraining actually won’t so you need your rest and recovery days.

4. Get outdoors – even when it is dark and cold you will be better to get some fresh air rather than being surrounded by people coughing and sneezing.

5. Eat a variety of colourful fruits and vegetables every day and as extra “health Insurance” I recommend a daily greens drink to boost your ability to fight the bugs (as well as other benefits)

6. Reduce stress – yes this can also depress your immune system

7. Vitamin D supplements can also boost our ability to fight flu and colds, and in the winter we severely lack this in the Northern Hemisphere.

So there you go, although I can’t promise you won’t catch a cold, you will be a lot less likely to get ill this winter if you can do all these.

Zita “love my bed socks” Alves

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ps If you’d like some ideas for recipes that contain loads of great nutrition and are easy to make including smoothies, soups, salads and loads more then grab your copy of my 90 recipe cookbook HERE

Rainbow nutrition

There is something magical about a rainbow, infact I saw one on Sunday after having got soaked with an unexpected shower 🙁

So when I came across this image I thought it was the perfect way to show people how many different fruits and vegetables there are out there to try.

Fibre, water, vitamins, minerals, enzymes – just a few reasons to include fruits & vegetables into your diet EVERY day.

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We are all guilty (me included) of often going for the same old choices so why not use this image and cross off as many as you can by the end of August.

Maybe you could get the kids involved too.

If you lack inspiration then checkout my cookbook which includes some great smoothie recipes that are easy to make, filling and tasty as well as being packed with good nutrition.

Perhaps you really struggle with time in which case having a shot of lean greens every morning is a great way to get a supercharged vegetable hit (you can also add it to smoothies).

Enjoy the challenge 🙂