Sundried Tomato Salmon & Tamari Vegetable Stir Fry

Oh hey, so I have to share this easy, delicious dinner recipe. Feel free to adapt/add/tweak and feed back suggestions to me as I made this up as I went a long ; )

INGREDIENTS

• 1 fillet of fresh salmon
• Fresh Kale
• Grated carrot
• Sliced red cabbage
• Sliced red pepper
• Spring onion
• Sundried Tomato Paste
• Fresh Lemon
• Water
• Fresh Egg noodles
• Tamari
• Coconut oil spray
• Black Pepper & salt to taste

METHOD

•   Line a baking tray with foil and place salmon in centre, add 1 tbsp of water, a generous squeeze of lemon juice & a couple of wedges of lemon at either end of the fillet (this helps prevent the salmon drying out), spread 1 tbsp of sundried tomato paste on the top of the salmon and wrap up in the foil

•   Cook in the centre of a pre-heated oven for 15-20 minutes on 190*C

•   When the salmon has about 10 minutes remaining, heat 1 tsp of coconut oil in a pan and add all your lovely raw vegetables, add 1 tsp of tamari and cook on a high heat for 7-8 minutes (depends on how crunchy you like your stir fry veg really)

•   Cook egg noodles if you fancy these - I actually didn't eat many of these and think the dish would have been just as delicious without

•   Drain noodles after cooking for about 5-6 minutes, serve with all your beautiful vegetables & your perfectly baked salmon, top with a lemon wedge and enjoy!

The finished bowl of yum!

Let me know if you try it!

Love, 

S&S x

A few days, a few meals, a few snaps

Healthy, clean eating has inspired me soooo much recently! I hope this post inspires you too : )

Here are just a few of the things I have been loving!

Dessert Idea

Colourful Fruit Medley
> Strawberries
> Raspberries
> Blueberries
> Red Grape Halves
> Sliced Nectarine

So tasty, refreshing & good for you...Fruit = Natures Candy!

Lunch Idea - 1 -

Avocado & Poached Egg on Wholegrain Toast with Side Salad

INGREDIENTS

> 1 slice wholegrain toast
> 1/2 avocado
> Lime juice
> Chilli flakes
> 1 large egg
> Black pepper & salt to taste
> 6 Cherry tomatoes - halved
> Cucumber slices
> Handful spinach
> Handful rocket


Optional Dressing:
> 1 tsp balsamic vinegar
> 1 tsp olive oil
> Black Pepper & salt

Lunch Idea - 2 -

Super Scrambled Egg Deliciousness

INGREDIENTS
> 2 medium eggs
> 1 cup fresh spinach
> 6 cherry tomatoes
> 1 sneaky sundried tomato halve
> 4/5 almonds
> 1 tbsp of sunflower or pumpkin seeds
> Black pepper

Nutrition
235 cal

Literally the easiest, most satisfying and tasty lunch ever!

Well... that's it for today!
I hope you like these ideas and recipes and let me know if you would like more!

Love,
S&S x

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Juicy juicy mango smoothie!

Ooooweeee!! This is super simple and quick to make and I just had it after my Body Attack class this morning so thought I would share!

Firstly I have to say...frozen fruit is 100% THE way forward when making smoothies. Honestly it is. For one, frozen fruit is cheaper but no less good for you than fresh... seeing as it is the same fresh fruit off the trees but just frozen for a bit ha. And secondly, it means you dont need to bother using ice cubes to make your smoothie as the frozen fruit has this covered too!! I personally hate getting ice out of ice cube trays :/

Today's was frozen mango, water and unsweetened almond milk...(I also added half a fresh pear as I had this and it needed eating but that is optional) and yum it was soooo good!

So...

1/2 glass unsweetened almond milk

1/4 glass water

About 60g of frozen mango

1/2 fresh pear

Blenddddddd it real good and enjoy!

Summery, refreshing, naturally sweetened thanks to the fruit and all in all delicious : )

The same could be done with whatever fresh fruit you fancy and different combinations too...let me know your favourites so I can try them out!

Smoothies are a great choice to go for to refuel after a work out, you could also add rolled oats if you want to which will add slow release, low GI carbs to the mix ; )

Love,
S&S x

Current Gym Workout

1. 15 minutes Cycling: I usually cycle at a moderate pace for 8 minutes to warm up then peak for an interval of 3 minutes on the highest resistance on the bike, then back to moderate for the remaining time
2. 8-10 minutes Rowing: Level 8 out of 10, moderate pace
3. 10-15 minutes Cross Trainer: Resistance = 25
4. Leg weights using various machines: Inner thighs, glutes, quads etc also front and side lunges
5. Skipping - fast and for as long as I can (!), rest for 1 minute and repeat
6. Abs/floor work: Crunches, press ups, bicycle, sea crunches, plank etc
7. Wood chopper for 15 reps each side
8. Weights: Sometimes free weights e.g. 'skull crushers', bicep curls etc but also using various machines. Rowing like machine (not sure of the name!) but that one... 3 sets of 12 reps to work arms all over
9. Running for 10 minutes straight on level 9.5 incline 1.0, then 2 minutes on 12.0, then cool down jog on 7.5 into a walk 4.5
10. Stretch and relax!

This is my current work out when I am at the gym but I need to mix it up soon as I have been doing this for ages, bar the change up in number 8 as I am focusing on upper arms at the moment.
Your body gets used to a work out after 12 weeks, and becomes less effective so remember to change up your routine to maximise results!

Love,
S&S x

Classic DM Exaggerating. I hope...

http://www.dailymail.co.uk/femail/article-2418552/Weekends-weak-ends-slimmers-Dieters-consume-10-000-calories-weekend.html

So I have just read the above article in the Daily Mail and I have a one word response... REALLY?!
Please tell me people don't actually have room in their tummy for all this food! I think it is true that a lot of people tend to treat themselves at the weekend, as this is often the time when after a long, hard week at work, we like to indulge a little and perhaps have some drinks or a meal out or a Sunday lunch with family/friends, but I refuse to believe that DIETERS as the article says, really go that far.

My advise for the weekend and something I have been doing for a while now, is to kick start the weekend with a good workout. Trust me you feel so much better for it.
Body Combat 10am every Saturday morning is my answer. This is even if I have been out the night before and had a glass of rose (or three) or if I have worked a late shift, I always start my weekend this way and would recommend to do so, as you can then allow yourself a nice Saturday night dinner or drinks and not feel bad about it.

Anyway, my point is, I don't agree with the extent of this article at all, but also don't think it is all that naughty to have a few treats at the weekend.... as long as you incorporate some exercise into your weekend as well and just be sensible with what you eat and your portion size.
Some exercise ideas:
A fun class first thing Saturday morning.
A long Sunday walk with Family
An early morning run to get some fresh air after 'the night before'
A bike ride with friends

Love,
S&S x

Let's Get Inspired!

Some inspirational images from me to you...