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December 19th

Listen to your body - Your body will tell you if what you are eating is right for you. Getting leaner and losing body fat is about evaluating how you feel and look. How are your hunger and energy levels? How well are you sleeping? How is your mood? Is your body changing when you look in the mirror? How do your clothes feel? Progress doesn’t have to be what the scales say, in fact it’s better to ditch them altogether, especially if what they say can affect your mood and determine if you have a good or bad day!
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December 15th

Look after your gut - Our gut or digestive system plays a vital role in good nutrition as it allows good nutrients to enter our bodies and keeps harmful things out. It’s like the ‘bouncer’ for our bodies. If your guts are healthy, we are healthy and getting leaner and fat loss is much easier. So look after your gut by:

• Cutting out processed food as much as possible and eating fresh, whole foods that start off as one whole ingredient as they help keep our digestive systems working properly and contribute to optimum health;
• Eating plenty of veggies with each meal which will ensure you get plenty of fibre to keep your gut healthy and increase your intake of vitamins and mineral;
• Removing any foods from your diet which you think you are intolerant to e.g. dairy, wheat or gluten. This will reduce any inflammation and bloating and ensure optimum gut health;
• Drinking plenty of water and keeping hydrated as it helps our bodies work properly. Aim to drink at least 7- 8 large glasses a day.
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December 11th

Don’t rush your food!

When you eat more slowly you will eat less and also digest your food better. Faster eaters consume more food than someone who eats slower and they also don’t process their food as well so it ends up in large lumps in their stomach which can lead to digestion problems. It takes about 20 minutes for the satiety signal to go from the gut to the brain so it’s a good idea to stop when you are 80% full.
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December 10th

This is recipe for a flourless/gluten free Christmas Yule log which I promise you is delicious and worth the time making one if you fancy a clean festive treat.


For the cake:
4 eggs
75g melted grass fed butter or coconut oil
75g honey
100g ground almonds
50g cocoa powder
1 ½ tsp baking powder

For the icing:
2 large avocadoes
200g 70% chocolate melted
30g melted coconut oil
3 tbsp honey

To make the cake for the log simply whisk the eggs really well for 5 minutes until they are light and fluffy then add the rest of the ingredients and mix well. Pour the mixture into a lined shallow baking tray and bake for 10 minutes at 200C. It is just like making a swiss roll, you need a large, thin cake. When it is cooled take a round cutter and cut out as many circles as you can. It is difficult to roll as there is no gluten it in so you have to make the log a different way. The larger your cutters, the bigger your log will be so you can decide to do one big one or mini ones.
Don’t throw out the remaining cake that’s left over from your circles, you need it for your filling. Blitz it into a food processor to make crumbs and set it aside.
To make the icing blitz all the ingredients together in a food processor or really mix well by hand. Mix 3 -4 tbsp with the cake crumbs, this will make your log filling. You can also add some of your favourite liqueur if you want to make it a bit naughty, amaretto is lovely
Take your cake circles and sandwich them together with your filling mixture until they make a large log or small logs. Then cover with the remaining icing carefully, making them look log like with bark. Place in the fridge to set. I dusted mine with some vanilla protein powder rather than the usual icing sugar.
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December 9th

Keep your blood sugar stable!

If you want to get leaner, eat carbohydrates with a lower Glycemic Index (GI). This will reduce the amount of insulin produced by your body and keep your blood sugar levels stable. This means your body is in ‘fat burning’ rather than ‘fat storing’ mode. Adding protein and fat to a meal can also lower the overall GI. Just do some simple carb swops:
• for breakfast replace your cereal with porridge and eggs.
• for lunch have a salad with some beans or lentils rather than bread.
• for dinner have basmati rice with your chilli or curry as it is medium GI.
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