How To Cure a Cold Naturally without Medication!

Last time I had a cold was a couple of months ago and this one struck hard! It was the last in a string of colds I'd had and I was starting to get sick and tired (no pun intended) of how many colds I kept getting, seeing as I consider myself a fairly healthy and active individual. I was also sick of how much money I was wasting on over the counter cold and flu medicines that never seemed to work. 

RECIPE: Spanish inspired Baked Eggs

This spanish inspired baked eggs recipe makes the perfect lazy Sunday brunch!

Protein Apple & Walnut Cake

Whoever said eating healthy had to be boring? This easy protein loaf cake is the perfect thing to whip up in advance & have for breakfast, pre/post-workout or just as a nutritious snack. 

It provides you with slow-release carbs, protein, good fats & contains no added sugar.

This recipe makes two 1lb sized loaf tins, but if you just wanted to make one simply halve the quantities.

Ingredients;

125g of wholemeal spelt flour

100g of vanilla/natural protein powder

(I use Sunwarrior vanilla protein & really recommend it for baking)

1 tsp baking powder

100g of stevia

1 banana

2 large eggs

1 tsp vanilla extract

1 tsp of cinnamon

100g butter

50g Greek yoghurt

250g sliced apples

50g walnuts

Directions;

Set oven to 180°C

Blend the half the walnuts, banana, butter, yoghurt, eggs, vanilla, cinnamon & stevia in a food processor.

Add the sieved spelt flour & protein powder.

Line the tin with greaseproof paper (I use these hassel-free cases).

Evenly place half the cake mixture inside the tin.

Place half the sliced apple on top of cake mixture, then add the remaining cake mixture on top.

Top with remaining sliced apple & walnuts.

Place in the oven & bake for 50 minutes - 1 hour.

The cake is really moist & sweet due to all the apple in the center. It will keep for 4-5 days in an airtight container.

Pop a slice into your gym bag to have after a workout, or serve warm with yoghurt as a delicious healthy dessert.

Let me know in the comments if you would like anymore healthy reciepes.

Harriet x

Healthy Scones at Le Pain Quotidien

You don't normally associate afternoon tea with being healthy. Pastries, cakes & sandwiches with white bread are the usual offerings you expect to find on the menu. However Le Pain Quotidien have turned this typically un-healthy treat on its head with some of their surprisingly clean snacks. 

A few days ago after a blustery outdoors workout I was craving a big mug of mint tea to warm up & headed to LPQ to re-fuel. My workout buddy was going for their spelt toast with homemade jam & whilst I wasn't planning on ordering any food I couldn't resist this gem when I saw it on the menu. 

An organic spelt & quinoa scone with ricotta & rhubarb jam.

A healthy spin on a traditional cream tea without losing any of the delicious taste factor. If anything knowing something isn't so bad for me actually makes me enjoy it more. Spelt is a fantastic wholegrain that provides slow-release complex carbs, quinoa is packed full of protein, ricotta is a lighter alternative to cream without all the saturated fat (around 12% fat versus 60% in clotted cream) & the homemade rhubarb jam is tart rather than sweet. A pretty good post-workout meal with a good mix of the carbs, protein & sugar your body needs to replenish tired muscles & energy supplies. A pot of fresh mint tea made the perfect healthy accompaniment.

Although it is definitely a healthier option, it is pretty filling & I struggled to finish the whole scone. I definitely won't be heading out for one of these every workout(!) but as an occasional treat after a particularly gruelling session it's not bad! It is worth noting that although they aren't entirely gluten-free as they contain spelt flour, some people who are gluten intolerant can eat spelt without digestive issues.

London doesn't have many restaurants & cafes that offer healthy options like baking with spelt & quinoa so it's a great to know such an accessible chain has these cleaner, lower-glycemic options available! The next items crying out to be tried are the organic chia seed coconut milk pudding & raspberry crunola (an uncooked, gluten-free mix of sprouted buckwheat, golden berries & seeds) parfait with cashew butter.

Harriet x

Coconut Water

I love coconut water. As well as being absolutely packed with health benefits it's so refreshing & versatile in the ways you can use it. Earlier on in the summer the lovely people at Vita Coco sent us a coconut treasure chest filled with all their varieties of coconut water. It was possibly one of the best parcels I've received this year & I got ridiculously excited thinking up all the ways I could use the yummy drinks.

(Incase you're unfamiliar with coconut water & its array of benefits, to summarise; it prevents dehydration, the electrolyte rich content fuels your brain & muscles, it's anti-aging, a digestive aid & supports the immune system!)

After sipping away on Vita Coco all summer these are what I have found to be my favourite ways to enjoy coconut water & maximise its benefits.

Number one- Coconut water on its own.
Great for hydration, it's packed full of electrolytes & potassium to replenish minerals lost whether you've just done a sweaty workout or had a few too many drinks the night before. It makes the perfect post-workout/ hangover drink.

Number two- Smoothies.
I would say this is the best tip for people who don't love the taste of coconut water. Use it as the base  for your smoothie instead of milk/juice/yoghurt/water. Once its blended up with all the fruit & ice you won't be able to taste it at all, but all the health benefits will be hidden inside.

Number three- Protein shakes. 

Like smoothies, coconut water makes a great base for protein shakes instead of using milk/water. If you use protein powders, blending them with coconut water makes the prefect post-workout drink, containing everything you need to replenish tired muscles & replace lost salt & fluids from sweat. My favourite way to drink this is to use the pineapple flavour Vita Coco with a vanilla protein powder, it tastes absolutely delicious, like a fluffy vanilla milkshake. 

Number four- Ice lollies. 

I first got the idea for these after seeing really pretty recipes on Pinterest. Lots of people simply pop sliced fruit in an ice lolly mould & top up with coconut water, the finished effect once frozen is stunning but doesn't really taste of much. I prefer to make up a fruity smoothie using the coconut water & freeze it in the moulds to make a guilt free frozen treat. Not as aesthetically pleasing as these but much more yummy. If you wanted to make them with more of an ice cream consistency, blend together ripe bananas, a few dates, coconut water & a few drops of vanilla essence. They taste unbelievably naughty for something that's fat & dairy free!

Number five- Iced coffee. 

This is my take on Coco Cafe, a delicious drink consisting of espresso, milk & coconut water. Whilst it's really yummy it's quite hard to find in the UK (you can pick it up in Wholefoods & some branches of Waitrose), so it's normally easier for me to make my own. Simply blend up a handful of ice, coconut water, a shot (or two) of espresso & milk. If you like coconuts & coffee you will LOVE this! I like to have this as a pre-workout drink to make the most of the caffeine from the espresso & hydration from the coconut water.

I hope you found some of these ideas interesting. I would love to see some of your coconutty creations if you give any of these a go! Tweet me/ Instagram @twoloveslondon 

Harriet x

Food Diary

As some of you might know I have been keeping a visual food diary on Instagram for the past couple of months. I felt like my diet was getting a bit out of hand what with holidays, lots of eating out & parties. After being inspired by lots of health & fitness accounts it seemed like a good way to keep track of exactly what I'm putting inside me & stay motivated.

I don't follow a diet I simply follow the 80:20 way of eating (80% clean wholesome food, 20% more indulgent 'treats') it works perfectly for me, my weight doesn't really fluctuate & it allows me to eat healthily without depriving myself of anything I really feel like having.

I try to eat as organically & 'clean' as possible, foods that are in their natural state & haven't been processed & pumped full of preservatives/ chemicals. 

I eat carbs (pasta, bread, potatoes etc.), dairy & meat which I know some people might not agree with in terms of an optimal healthy diet but it works for me. I have a very active lifestyle & love exercise so need the energy carbs provide, for me a low carb diet doesn't work & I just end up feeling starving & exhausted. On rest days I do opt for a balance higher in protein & veg than carbs. 

I also bake treats like cake & cookies from scratch so I have complete control of how naughty to make them, often adding in protein powder & substituting ingredients to make them a better everyday choice. 

So here is last weeks food diary round-up.

day 1. full fat cappuccino. 'naked avocado' sandwich from Pret.

 espresso with coconut oil & homemade banana bread. 

spelt angel hair spaghetti with brown shrimp, squid, homemade chilli pesto & lots of fresh corriander.

day 2. freshly squeezed lemon, apple & mint juice & espresso machiatto. 

salmon fillet with spinach sauteed in coconut oil, roasted aubergine & fresh tomatoes.

 frozen yoghurt with kiwi, raspberries & blueberries. 

fresh organic sushi (avocado nigri, softshell crab & avocado maki, salmon & avocado handroll & some spicy squid)

day 3. sliced apple with organic peanutbutter. salmon, mozzarella, tomato & watercress sandwich. 

full fat cappuccino. grilled chicken breast, new potatoes with olive oil & mint & tomato & avocado salad with basil.

 

day 4. warm water & lemon & wholefoods breakfast pot 

(full fat yoghurt, Lizi's good carb granola & apple & pear). big glass of Pimms. 

burrata, salad & Italian meat sharing platter. no added sugar banana & chocolate gelato.

day 5. avocado seasoned with chilli & lime & poached egg (didn't eat the toast). 

Coyo coconut milk ice cream with blueberries.

homemade protein banana bread. chicken breast with wholemeal pitta, guacamole, cucumber & vine tomatoes.

day 6. avocado, poached egg & bacon on wholemeal toast. grande iced white americano. 

chilli prawn linguine with coriander. a few chunks of dark chocolate with coconut.

day 7. organic full fat latte, protein cookie & cherries (all from Farmer's Market). 

roasted veg & spinach wholemeal sandwich.

Lebanese chicken wrap with salad. homemade protein banana bread.

NB. I don't take pictures of the water I drink (roughly 2 litres/ day).

At the end of August I'll be putting up progress photos of the impact keeping a food diary & being more aware of what I'm eating has had on me.

Harriet x

Easy Pasta the Healthy Way

Not so much a recipe, more of an idea on how to put a few simple fresh ingredients together for a quick healthy meal.

At the core of this meal are the ingredients for a 'Caprese' salad, one of the simplest Italian dishes & also one of my favourites. You can't beat some perfectly ripe tomatoes, creamy buffalo mozzarella & a handful of fresh fragrant basil.

Simply chop the tomatoes, mozzarella & basil up. Put some oil (I use coconut oil) in a pan and lightly fry a couple of crushed cloves of garlic for a few minutes. Meanwhile get some water boiling for the pasta, I chose to use wholewheat linguine but I also love this with spelt pasta & angel hair spaghetti. When the garlic is golden add the chopped tomatoes and cook on a very low heat until the pasta is ready.
To add some protein to this dish I included a couple of eggs which is just about the easiest thing to do. When the pasta has about 5 minutes cooking time remaining just pop your eggs into the simmering water. You'll be left with cooked pasta & perfectly boiled eggs still soft in the middle (just add them a bit later if you prefer a runny yolk).

Season your sauce with the chopped basil & any other herbs/ seasoning you like. I went for some chopped red chilli, cracked black pepper & a drizzle of extra virgin olive oil. Add the pasta to the pan your sauce was cooking in, add the chopped mozzarella & mix all the tomatoey cheesy goodness together. Peel and slice the boiled eggs & place on top of the pasta with some more fresh tomato & basil.
This will feed 2 people easily, 15mins total prep & cooking time & hardly any washing up. The perfect lazy meal to whip up without compromising nutrition!

Slow release carbs, veg, protein & good fats. A balanced colourful meal. If you give it a go or variation that suits you let me know on twitter/ instagram I'd love to see your pictures!

Harriet x

Lazy Sunday Baking

I have had THE laziest Sunday known to man today, just doing a few bits & bobs and getting ready to start the first 5 day week after the long Easter weekend. So, I decided to do a little baking (nothing too strenuous of course) and happened across the easiest and most fool proof recipe for flapjacks. They are utterly delightful and won't create too much washing up either. The perfect activity for a relaxed Sunday and a little treat to go with your afternoon cuppa.

Ingredients

175g Butter

75g Soft Brown Sugar

75g Golden Syrup

250g Oats

100g Sultanas 

All you need to do is melt the butter, sugar and golden syrup in a pan over a low heat. Once melted mix in the oats and sultanas.
 

Spread the mixture into a greased, square baking tray and push down firmly. Place into a pre-heated (150-200 degrees) oven and bake for 20-25 minutes.

Once baked, leave to completely cool and then cut into rectangles. That's it! All that you need to do now is put your feet up and enjoy!

Thanks for reading, let me know if you give these a try!

Isobel x

Cheat Day Burgers at Patty & Bun

I'm a big believer in eating clean & working out to keep my body looking & feeling the best it can be, but on the days where nothing but an indulgent cheeseburger will do a cheat day/meal has to come into play. As long as you balance out a calorie-fest like this with an active lifestyle, some sessions in the gym & a healthy diet it won't affect your goals & having a flat stomach the next day. 

A couple of weeks ago I headed to Patty&Bun with a few friends & it was probably the best burger I've EVER had & the perfect use of a cheat day.

And yes I hit the gym hard the next day- fuelled through an amazing workout by the creators of 'the ultimate comfort food'!

All three of us went for the 'Ari Gold' cheeseburger with chips & chicken wings to share, washed down with ice cold San Pellegrino lemonade.

The chicken wings  (smoked confit wings with BBQ sauce & spring onions) were INCREDIBLE I would almost go back just for a portion of wings, the most tender melt in your mouth chicken with an awesome sticky glaze.

The cheeseburger (beef patty, cheese, lettuce, tomato, pickled onions, ketchup, smokey P&B mayo, brioche) was utterly perfect & decadent.

We got to Patty&Bun pretty late (3pm) after having a wander round the shops on Oxford Street. I would definitely recommend going at a similar time after the lunchtime rush as we were able to walk right in & have our pick of a few tables. Anytime 12-2pm & I gather there can be a pretty long queue waiting outside.

Price wise I was really impressed, the meal cost us just £12 each & the staff were lovely & really helpful.

To balance out this indulgent post I have some guilt-free protein goodies coming up this week, think protein banana bread & peanut butter protein cookies!

Harriet x

Fast Diet Update #2

As I have mentioned before in this blog, I am trying to follow the Fast Diet (also known as Intermittent Fasting and 5:2). If you haven't heard of this diet before I explain the basic principles here or find more (professional) info on it here. To tell the truth I haven't been sticking to it very religiously recently and I have probably only done 2 fast days in a month - I should have fasted for a total of 8 days in that period. Surprisingly though I haven't put any of the weight that I had previously lost back on which I am very happy about! But I have been back on it this week and I thought I would share with you what I ate on my fast days this week in the hope that it might help or inspire any of you that also follow this diet. I split my meals into 3 - breakfast, lunch and dinner. I'm always on the go at work so I normally have to buy my lunches out so the choices I make are important. I'm also not too strict on myself, I don't count every single calorie to the digit and I make rough estimates so some days I may be over or under the 500 calorie allowance.

Day 1.

Breakfast: Small bowl of porridge made with water, a splash of soy milk and some blueberries. (aprox 100 kcals)

Lunch: Large bowl of vegetable soup (200 kcals)

Dinner: Corncake with a spread of light philadelphia, 1/2 a tomato and a tangerine (approx 150 kcals)

Day 2.

Breakfast: Banana and Coffee (80-100 kcals)

Lunch: Tuna Nicoise Salad (170 kcals - less if you skip the dressing, I used half)

Dinner: Poached egg on toast, 1 slice of smoked salmon and half a tomato, green tea (approx 250 kcals)

I'm starting to notice that "fast days" are getting easier. My body must be getting used to not having many calories on certain days. In fact, after a heavy weekend of eating and drinking I find I actually look forward to my fast days now. The only downfall to this is that at the beginning my stomach had shrunk and so I was eating less on my "feast days" too. However, my body getting used to this constant fasting followed by feasting means that on my feast days I have no problem stuffing my face. This week the goal is to be ever so slightly more restricted on my feast days too. I have also taken up swimming on the evening of my fast days. I find this keeps me busy so takes my mind off the hunger and apparently it is perfectly fine to exercise on fast days if you have the energy. I'm hoping to lose another 2lbs to add to the 4lbs I have already lost by the end of this week. I will let you know how this goes.

I plan to blog about this again as taking pictures of everything I've eaten has really spurred me on to be inventive with my meals and stick to the calorie limit! Wish me luck for this week.

Isobel x

What's in my Graze Box #2

This week in my Graze Box I got.....

Healthy Popping Corn
Salty popping corn in a bag that you can pop (no pun intended) into the microwave for a minute or so and come out with lovely warm, perfect popcorn. So easy to make! I've tried these microwaveable popcorn bags before but what's good about this one is it's just the right portion size for one person for a little snack.
Guilt Free High Tea: perfect pumpkin & ginger cake with an afternoon tea infusion
This snack is SUCH a good idea. There is a small slice of cake that comes with a tea bag so you can enjoy your cake with a cuppa. The little square of cake tasted just like the Jamaica Ginger Cake which I used to love as a child. It's labeled as "extra light" at only 76 calories which sounds promising but to be honest with you the slice is literally only 2 bites. The tea was very light and reminiscent of Earl Grey. Can't wait to sample the other 3 cakes they have to offer!
Copacabana: dark chocolate buttons, milk chocolate buttons & brazil nuts
Ok, so I can't give a fair comment on this snack as unfortunately being allergic to Brazil nuts (and Cashews) I couldn't eat this one. Which was such a shame as I could only eat 3 of the 4 snacks that came in the box. On the Graze website you can browse and rate all of the snacks they provide but as far as I can see there is nowhere on the website to say that you are a nut allergy sufferer. Obviously if you have a severe nut allergy then I wouldn't recommend the Graze Box as they have a lot of nut products and I'm sure there would be no guarantee that any of their products wouldn't contain nut traces. But what about someone like me who is just allergic to some nuts? I'm not going to scroll through over 100 products and individually "bin" nut filled items! I have to say I am a bit disappointed with this aspect of Graze.
Pina Colada: pineapple, coconut and mango
This one does as it says on the tin really. It is dried pineapple, coconut and mango pieces. It's marketed as super healthy, 1 of your 5 a day, vitamins & minerals etc...but to me it was just darn tasty!

Isobel x

Guilt Free Sicilian Citrus Semolina Cake

This Sunday I bring you this gorgeous Citrus Semolina Cake. This cake has absolutely NO flour, NO sugar and NO dairy products which makes it guilt free yet absolutely delicious, perfect for anyone with a lactose intolerance. This has been a favourite in my family for years adapted from a recipe by Clare Ferguson. Its moist, indulgent yet light & goes perfectly with a cup of coffee.

What you will need: 

Zest and juice of 1 lemon

Zest and juice of 1 orange

185ml extra virgin olive oil

200ml agave nectar

Pinch of salt

3 eggs

200g semolina

115g ground almonds

1tsp baking powder

1tsp orange blossom water

Lightly oil and line a round, loose-based cake tin. Pre-heat oven to 160 C.

With a balloon whisk mix the orange and lemon zest, orange and lemon juice, oil, nectar, salt, orange blossom water and eggs together in a bowl. You may want to reserve a little of the zest for decoration later.

In a separate bowl sieve together the ground almonds and semolina and add the baking powder. Fold all dry ingredients into the egg mixture until smooth. Pour into a cake tin and put into the oven for 40-45 mins. Half way through cooking add the saved orange and lemon zest on the top to decorate.

Leave to cool on a wire rack for 10 mins and serve warm or cool but not chilled.

If you want to make this recipe slightly healthier you can use coconut oil instead of olive oil. Or if you fancy something a little naughtier, substitute the agave nectar for caster sugar. Agave nectar, however, is a natural, low GI, un-refined alternative to sugar that you can find in most supermarkets.

That's it! All there is to do now is sit back and enjoy this guilt free delight!

Isobel x