Papaya & pineapple with ginger, mint & toasted sesame

July 25, 2014 at 8:13
Posted by Rachael Woolston

Whether it’s a delicious weekend breakfast or a healthy dessert you’re after, this hits the spot

Toast the sesame seeds under a grill and add to the juice of a one inch piece of fresh ginger and freshly cut mint. Combine this with cut up pineapple, hollow out the seeds from half a papaya and top.  You could serve with natural Total Greek yoghurt.

Be aware that pineapple has a high glycaemic index so will release sugar into the blood quickly. Help to slow this down with the addition of the yoghurt and/or sesame seeds or nuts of choice.

Delicious!



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Chocolate, raspberry & chilli ice cream

July 22, 2014 at 6:23
Posted by Rachael Woolston

When is an ice cream both delicious and good for your body shape? When it’s a specially devised Fitbitch protein ice cream….

 

Ingredients

1 scoop of SunWarrior chocolate protein powder

200ml of Rude Health Almond milk or equivalent

Handful of frozen raspberries

Sprinkle of chilli

1/2 tsp of hot chilli powder or to taste

Method

Whizz up all the ingredients in a food processor, adding water if it is too thick. Taste and adjust according to taste. Pour into a jelly or ice cream mould and freeze overnight.

When ready to serve, leave at air temperature for five minutes until it loosens enough to pop out. Eat and feel virtuous!

 



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Summer Body Beautiful Nutrition

June 11, 2014 at 12:47
Posted by Rachael Woolston

Getting in shape and feeling good is not just about working out but what you eat too. That’s why we provide eating plans with our camps along with dedicated online healthy eating groups where you can ask for advice and be inspired

When it comes to nourishing your body, and ensuring you stay fit, healthy and looking the best you can no matter what your age, eating the right breakfast is crucial. But what is the RIGHT breakfast?

Ask most women, and they would choose porridge or muesli as being the kind of breakfast that will help them to lose weight. It will if you’re usual breakfast is a croissant and a latte.

BUT if you real aim is shape change, protein is queen of breakfasts, whether that is eggs, a protein shake or even Greek yoghurt (many other forms of yoghurt contain sugar) with roasted nuts and seeds.

This food souce is the only thing that helps your muscles to repair and create new muscle tissue, absolutely VITAL if you want to avoid fat spread.

Forget running, cardio, and long drawn out workouts, creating muscle tissue through lifting weights and then supporting that change with the right nutrition is essential.

And why is building muscle SO important, particulalry from your mid twenties onwards? Because as women we lose muscle mass at the rate of 0.5 – 15 per YEAR from the age of 25. And as muscle is active and burns calories even as you’re sitting down, that means you will put on weight UNLESS you use weights.

But all this doesn’t mean having to deprive yourself of delicious foods.

Our eating plans provide a range of restaurant worthy breakfasts, not to mention the recipes that are shared via our online healthy eating community which you gain access to with our plans.

Want to finally get the missing piece to the body shape up puzzle? Then don’t miss signing up to our Summer Body Beautiful Camp (starts July 2nd) by June 23rd which entitles you to our diet plan, online healthy eating group and assessments worth over £30.

 



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Win goodies – with a #breakfast selfie

June 6, 2014 at 12:33
Posted by Rachael Woolston

Here at Fitbitch, we know that getting in shape, or supporting your performance aims is not just down to how you exercise but what you eat & drink. So share your breakfast selfie and you could win a goodie bag worth £60

We are giving away a goodie bag of a Fitbitch hoodie, some delicious Cocofina Coconut & Date Bars and The 2 Day Diet Cookbook, £12.99, (www.eburypublishing.co.uk), packed with delicious recipes for those following a 5:2 eating plan, and even those that are not.

All you have to do is post pictures of your breakfast, whether it is a juice, smoothie or something else to our Facebook page, or tweet @fbbootcamp #breakfastselfie.

We will announce the winner at the end of July.



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The Hollywood Raw Five Eating Plan

March 20, 2014 at 7:02
Posted by Rachael Woolston

Fancy trying an eating plan that will help wean you off coffee, pack a powerful nutritional punch and help you to lose weight without you going hungry? It may sound too good to be true but founder of Fitbitch, Rachael Woolston has been trialling a raw food plan with remarkable results…

Raw food. Sounds like something that only celebrities in Hollywood would do right?

I decided to test it as an idea for an eating plan to accompany our upcoming Hollywood Bodies Camp (all the exercises are based on workouts given by trainers to the Hollywood elite, many of whom I’ve interviewed for magazines including Marie Claire). It has been a reveleation.

The first meal I tried, a Thai style chilli was incredible, an explosion of flavour and taste that made me seriously wonder why I’d ever cooked anything before.

In brief, the theory behind raw food is that by cooking food, you destroy valuable nutrients and vitamins which are broken down by the heat process. Having now tried it, I can honestly say that cooking really does appear to destroy half the taste and flavour of food too.

The real beauty of this plan for those who struggle with their weight because they can’t cook, is that you need ZERO cooking ability (although for foodies out there, you’ll be amazed at the depth of flavour and enjoy the experimentation). The majority of the meals take about five minutes to make, with the help of a food processor.

The exception are foods that require sprouting, such as chick peas, beans and grains like quinoa. And other meals that require ‘dehydration’ like nut burgers and ‘nut pastry bases. Those who live a raw food life tend to use special dehydrator equipment but these are expensive so I’ve gone the air dried route. Not perfect but workable.

I’ve interviewed hundreds of women about their eating habits during 15 years of journalism and continue to assess clients diet diaries now. One of the overwhelming commonalaties between many people’s ‘before’ diets are the fact that they contain foods packed with salt and sugar. People often use sauces, ketchups, mustards, mayonnaise, sugar and honey because they have lost the ability to ‘taste’ natural foods. The common complaint is that other foods just taste bland.

A raw food eating plan will help re-educate the palate so that you WANT to eat healthily.

Of course, what you all want to know is what has it actually done for me.

I LOVE coffee. My first two days, I craved coffee all the time. Now as I write this on my second week, I can walk past Small Batch without wanting to go in. Trying out mad juice combinations has become my addiction!

And I’ve lost 5lbs without without once feeling hungry. Except when I forgot to bring my lunch to the office (fortuantely, if you live in Brighton, Foodiliac can rescue you).

This eating plan is called the Hollywood Raw Five, because I knew I didn’t want to do it over the weekend too. Even then, I still have NOT kept to this strictly five days out of seven. Some days, I’ve been out for dinner and even had a glass of wine (which curiously, I couldn’t finish) and at the weekend I had cake too.

But even if you do a few days raw out of seven instead of the five, it will help you to think about what you’re are eating, and challenge poor dietary habits.

Weightloss should never be sought without exercise, which is why we are encouraging people to sign up for our Hollywood Bodies Camp, by offering this eating plan free IF you book the camp by April 1st.

Lose weight without exercise and you could be losing all important muscle mass, which helps you to look toned and burns more calories even at rest.

Do you have to be organised on this diet? Yes, you DO need to go food shopping but eating healthily always requires planning.

Is it expensive? You WILL need to buy a food processor (I got the Kenwood FPI08001, £39.50 from Tesco ). A juicer is optional but IS recommended.

Groceries wise, the most expensive items are nuts and coconut oil. But calculate how much you’d be saving on your coffee, meat and booze bill and you’ll still be quids in and what price can you put on your health?

Over the next week we’ll be posting our review of the best juicers to buy. The eating plan willl be available to buy from our site for £10.50 on April 1st but will be free to those booking Hollywood Bodies.

There are many blogs and raw food cook books that you may want to explore instead. What I’ve done with this plan is taken the hard work out of having to look for recipes, bringing together many from different sources, including some original ones and chosen the simplest, quickest ones to do, and which will support your body while you exercising.

Right, I’m off now to eat my raw food curry lunch.

 



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Body Blitz for Healthy Eating & Fit Bodies – Starts Feb 3rd

January 28, 2014 at 1:58
Posted by Rachael Woolston

 

Think all juices are created equal? Think again.

While freshly made juices are packed with free radical fighting anti-oxidants and will boost your vitamin intake without the need for supplements, fruit based juices can send your blood sugar levels soaring.

The upshot of this? Feeling more hungry, and it also releases the stress  hormone cortisol.

Far better to stick to vegetable juices that pack a mean vitamin packed punch, and which won’t have the same effect as drinking a cup of sugar added tea.

If you want to get your hands on our fantastic eating plan, with options of Three In One Recipes for those who are short on time but want maximum effect, you can buy our Body Blitz plan online by choosing the button Fitbitch Style, Kit and Diet.

Alternatively, book our full Body Blitz Camp starting Monday 3rd February in Brighton and Hove and it comes included along with personal assessment pre and post camp.

#GetYourGlowOn with Fitbitch camps this February.

Spicy Sunrise

  • 1 raw beetroot
  • 3 carrots
  • 2 stalks celery
  • 1 thumb ginger
  • 1/2 lime juice
  • 1/4 bird’s eye chilli
  • 2 handfuls of spinach

Place in a good blender and juice. De seed the chilli beforehand if you don’t like things too spicy.



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Diet for weightloss: True or false?

September 12, 2013 at 2:50
Posted by Rachael Woolston

1. ‘I thought carbohydrates were the healthy way to fill up.’

2. ‘Eggs are really bad for your cholesterol, aren’t they?’

3. ‘I’m really healthy in the morning, I have a low fat fruit yoghurt.’

4. ‘I eat granola in the morning with skimmed milk.’

5. ‘Protein will just make me look muscley won’t it?’

 

Do you think there is anything wrong with these statements? Or you think some are OK, and some are totally wrong?

Let us know which of these statements, numbered 1-5, illustrate good eating for weight loss, and which don’t. You  may be surprised.

 

 

 



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Sunday Sweet: Five Spice Roasted Peaches with Sesame Glaze

August 11, 2013 at 6:47
Posted by Rachael Woolston

Delicious Sunday eating – for brunch or dessert

So many people are now on the 5:2 diet, and this unfortunately often means that they overdo their five on days, often intepreted as ‘scoff your face’ days.

Ideally, these five days should be healthy eating too but this does not mean having to forgo the sweet stuff. Try this summer light variation of a crumble, Five Spice Roasted Peaches with Seasame Glaze from the fantastic food blog www.sevenspoons.net.



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Rise & Shine Fitbitch Muesli

August 7, 2013 at 11:35
Posted by Rachael Woolston

Homemade muesli, healthy and a lot cheaper

Cereal, muesli, granola…they all have this wholesome, healthy image and yet the reality could not be further from the truth.

Granola, perhaps the most obvious culprit is an out and out diet destroyer. Loaded with sugar and honey, it is essentially the same as eating half a packet of biscuits broken up into a bowl.

But is the not so obvious that trips up most women who are trying to lose weight and wondering why they are not getting anywhere.

Brands like Special K, and most so called ‘healthy’ muesli contain sugar. Read the ingredients and you may not see it because it is often hidden under other name, like   corn syrup, dextrose, fructose, honey, corn syrup, rice syrup, sorbitol, surose, maltodextrin and a host of other names.

So, how do you get to enjoy a tasty cereal breakfast without undermining your attempts to eat healthily? Make your own.

 

Ingredients

1kg of organic porridge oats (we like Flavahans)

100g of pumpkin seeds

150g of unsalted, unroasted nut and raisin mix, roughly chopped

handful of sesame seeds

25-50g of cinammon

(you could also add fresh coconut dried in the oven, dried apple pieces or sunflower seeds, whatever you have in your cupboard).

 

Lay out the nuts and seeds in an ovenproof dish and roast until golden. Then pour some oats into a cereal container, variously layering with the nuts and cinammon and combining well before adding more.

Serve with no fat Total Greek yoghurt (you can use any but we’ve tried A LOT and swear by this brand) and coconut milk and berries. Delicious!




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Mint Melon Sorbet

August 1, 2013 at 4:10
Posted by Rachael Woolston

Keep your diet clean and yourself cool in the summer heat with this delicious, refreshing ice alternative. Yum!

Ingredients
1 medium melon, peeled, seeded and cut up into chunks
8-10 leaves of fresh mint


1. Cut the melon chunks in to small enough pieces to fit in your juicer and freeze over night.

2. Juice the frozen chunks with some fresh mint,  mix and use an ice cream scooper to serve.

As an alternative, juice the melon first and pour into ice lolly moulds and freeze. Delice!

Recipe courtesy of www. straightupfood.com

 



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Chia, Chocolate & Almond Muffins

July 25, 2013 at 12:39
Posted by Rachael Woolston

Yum! As a post recovery snack this will make you want to enter a race

 

Make no mistake, at between 280-320 calories per muffin, these are NOT for those who are trying to lose weight. BUT if you exercise regularly and are looking for a cake that posseses those rare qualities of being clean (i.e. no additives) as well as being protein-rich, diary and gluten-free, these natural treats from Ugg Foods are the business.

These come as a dry mix, to which you add olive oil, eggs and water and bake.

We are not usually a fan of packaged food but these really are pretty impressive, and are perfect if you’re in a rush and fancy something ‘fresh’ as a race recovery snack as opposed to something full of preservatives.

What’s more, they are protein rich containing coconut flour, cocoa, almond flour and the wonder seed, chia.

Chia, or Salvia hispanica L, is a member of the mint family from Mexico and South America and is renowned for the nutritional punch of its tiny seeds. With more omega-3 fatty acids than salmon, a wealth of antioxidants and minerals, a complete source of protein and more fibre than flax seed, chia has been dubbed the ultimate super food, and are a favourite of vegan ultra marathon runner, Scott Jurek (we will be interviewing Scott soon so please let us know if you have any questions for him about diet or training for an ultra).

And they really do taste as good as they sound.

Chocolate Chia Muffins, £7.95 plus P&P for 455g Ugg Foods

 

 



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Seared Tuna & Chilli Samphire Salad

July 17, 2013 at 11:42
Posted by Rachael Woolston

Delicious summer eating – and great for a bikini bod!

Capitalise on this great weather and start a healthy eating habit now with this delcious meal which takes less than five minutes to prepare. The only requirement is that the tuna (you could also use salmon) is super fresh.

Serves 1

One fresh tuna steak

1 handful of samphire (fresh and in season now)

For the dressing, 1/2 Bird’s Eye chilli and garlic, Tamari sauce, Fish Sauce, Rice Wine Vinegar, Lime and inch of finely chopped ginger

Optional: 1 tsp of toasted seasame seeds

Make the dressing and marinade the tuna for as long as you like (you don’t need to do this). You can cut it into thin slices now or flash grill on a griddle pan (no oil required).

Meanwhile, put the samphire in a pan of boiling water. Leave for 2-4 minutes, drain and rinse.

Serve the tuna on the bed and samphire and pour over the dressing. Finish with a sprinkle of sesame seeds.



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Prawns with Avocado-Mango Salsa

July 13, 2013 at 8:02
Posted by Rachael Woolston

We’ve waited a long time for BBQ weather and with this healthy, tasty meal you can still look good on the beach after eating

Serves 4

INGREDIENTS

  • Vegetable oil cooking spray
  • 3 handfuls of baby spinach
  • 1 cup of cooked quinoa
  • 1 lb medium shrimp, shelled and deveined
  • 1/2 cup chopped fresh coriander, divided
  • 1 tablespoon extra-virgin olive oil
  • 3/4 teaspoon salt, divided
  • 1 large mango, peeled and diced
  • 1 medium avocado, diced
  • 1 medium tomato, diced
  • 1 chopped red onion
  • 1/2 chile, seeded and finely chopped
  • 1 tablespoon fresh lime juice

You can either make this on a grill, or much nicer, on a BBQ.

Heat the grill or bbq. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray.

Place the spinach in center of 1 half of each piece of foil. Divide the quiona evenly among packets, placing on top of spinach.

Combine prawns, the coriander, oil and 1/2 tsp salt in a bowl. Divide prawns evenly among packets, placing next to quiona. Fold foil to close and crimp edges to seal; place on grill; close lid.

Cook until packets are fully puffed, around 10 minutes and garnish with remaining coriander, 1/4 tsp salt, mango, avocado, tomato, onion, jalapeño and lime juice in a bowl. Carefully cut foil to open; stir contents; garnish with salsa before serving.



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