Top Ten Habits of Healthy People

We're on the countdown to the Christmas Party season. Somehow 2015 is nearly over, how has it been for you? If your goal at the start of the year was to achieve some amazing fitness goals, feel really good about yourself and look great naked let me explain how.

It’s easy to get lost in the various fad diets that appear on the market and confused by the latest fitness trends. The truth is that most diets DON’T work and most fitness programmes WILL work if they are just followed consistently.

The real key to achieving your goals is to create really good habits that can allow you to consistently perform at your best. Don't be like everyone else and make some empty promises to yourself on 1st January, start getting into great habits now!

Here are ten great habits of healthy people...

1. Exercise
If we all moved a bit more then we’d all feel a lot better about ourselves! Don’t focus on the end goal, just start off with creating a routine. If you decide you’re going to run a marathon this year but the thought of getting started fills you with dread you’re probably going to give up on your goal quite quickly.

In an ideal world I would advise that you try to move in some way every day, but try this as a goal for this year…

I recommend that you aim for 150 workouts in 2015. Get to the gym or put on your running shoes three times EVERY week for the whole year and I guarantee you will be looking and feeling so much better in 12 months’ time!

2. Make a plan

Failing to plan is planning to fail!

Nothing happens until we decide it’s going to happen and if you make a commitment with yourself then you need to get in the habit of fulfilling that commitment each week.

Don’t see it as a chore. If you have a meeting with your boss at 9am every Monday morning then you know you have to show up. Make the appointments with yourself even more of a priority!

3. Get some sleep.
Sleep is vital to a healthy lifestyle. You can survive on four hours sleep per night but your body won’t thank you for it. Create an environment that will allow you to switch off: No television, no mobile phones, keeps the room dark and at a comfortable temperature and most importantly invest in a great bed, you spend a third of our life there, look forward to getting in it! In just a few weeks’ time you will be one of those really annoying bouncy early morning people! ;-)

4. Meditate.
The thought of switching off from the outside world and switching in to you is one that scares most people. Just find a quiet place to relax and switch off your mind and focus on taking deep breaths for 5-10 minutes and it will allow you to switch from a re-active state to very proactive and in control person.

5. Listen to music.
Listening to your favourite artist or to a song that takes you to your “happy place” can really put a smile on your face, be an amazing stress reliever and also a great way to get you “in the zone” for your training sessions.

6. Get up early.

Make an appointment with yourself every morning. Don’t press the snooze button, get up, have a pint of water, have a high protein breakfast, go for a walk, take five minutes to plan a great day and head off to work with plenty of time to spare. I guarantee you will have an amazing day! Now imagine what you could achieve if you did this every day?!

7. Avoid alcohol.
After a stressful day the perfect way for most people to unwind is with a nice glass of wine, right? The odd glass now and then won’t do too much harm but binge drinking and a dependency on alcohol is a recipe for disaster. Love life, have fun, just don’t be dependent on anything to make you happy!

8. Laugh more.
Don’t take life too seriously, laughter really is the best medicine to unwind, de-stress and have fun. The therapeutic effects of a good giggle can decrease your stress hormones, increase your “feel good” endorphin levels and allow you to release your frustrations and boost your self-esteem. So dig out that comedy DVD or give your funniest friend a call.

9. Have sex!
There are many benefits to a good sex life. Having fun and really being in the moment with your other half is an incredible way to unwind. People who have a great sex life are happier and less stressed!

10. Act like a kid
Life was much less complicated when we were kids and sometimes we forget that just because we’ve grown up doesn’t mean we can’t still act like a kid! Work, relationships and even your training sessions can become tedious and dull quite easily. Make these things more fun, playful and enjoyable and you’ll get so much more from each of them!

The Healthiest Cookies EVER

If you're a fan of baking then we have an amazing recipe for you. Sarah Blackwood singer, baker and trainer at All About You has shared her fantastic recipe here. All ingredients are vegan and Paleo diet friendly and the end result tastes fantastic!...

The Recipe Makes 12 cookies

Ingredients:

1 1/2 cups raw walnut halves
1 cup medjool dates, pitted (about 10-12)
1/4 teaspoon Himalayan salt
1/2 teaspoon bicarbonate soda
1 teaspoon vanilla extract
1 flax egg (1 tablespoon ground flax or chia seeds + 3 tablespoons water mix and stand for 15 mins- I just used whole chia seeds)
1/2 cup dark chocolate chips - I used Lindt 90% chocolate cut about 8 squares into little chunks 

Directions:

Preheat the oven to 350F/175C and line a baking sheet with parchment paper or a silpat. In the bowl of a food processor fitted with an “S” blade, process the dates and walnuts together until a crumbly texture is formed. Add in the salt, baking soda, vanilla, and flax egg and process again until the batter is relatively smooth, a little stickier than traditional cookie dough. 

(I used a vitamix and just before adding the chia egg to the mix I stirred in the salt, bicarb and vanilla then added the whole lot into the date and walnut mix)

Mix in the chocolate chips 

Spoon the batter onto a lined baking sheet, and use your hands to gently flatten the cookie dough. (Tip: Wet your hands with water to prevent sticking!) Bake at 350F/175C for 12 minutes, or until the edges are slightly golden. Allow to cool on the pan for 10 minutes, then transfer the cookies to a wire rack to cool completely.

Serve immediately, and store the leftovers in a sealed container in the fridge or freezer for best shelf life. These cookies should last a week in the fridge, and a month or more in the freezer.

Recipe of the Week - from Tootoomoo

Thank you to our friends at Tootoomoo for another great and simple to follow recipe!

Salmon Tartare

This recipe is not only easy to follow, it is also packed with healthy proteins and omega 3 and super low in carbs!  You could also swap salmon for tuna or beef.

Ingredients

-          Sushi grade salmon/ tuna (allow 150-200g per person)

-          Avocado

-          Chives

-          Sesame oil

-          Mirin (Japanese rice wine)

-          Soy sauce (preferably Japanese soy)

-          Wasabi (kizami or fresh wasabi would be amazing, paste would be alright)

Instructions

-          Dice sushi into fine pieces (or chunkier if you would so prefer). A very easy way of doing so is by scraping the piece of fish with a teaspoon. Using this method also helps eliminate the sinew or lining as opposed to using a knife.

-          Mix soy and mirin into the diced salmon at a 1:1 ratio, add a couple drop of sesame oil, finely chopped chives and wasabi (please add wasabi to taste, fresh wasabi gives the extra crunchy texture)

-          Roughly dice the avocado, season with black pepper and set aside

-          Using a cake ring, lay avocado in the base and give it a gentle firm push to set the shape, then apply the same to salmon on top

-          Remove ring and voila!

-          Tobiko (fish roe) could also be added on top as a garnish

Are You Summer Ready?

Your summer holiday is fast approaching and I’m pretty sure that right now your mind is focused on how you will look and feel when it’s time to take the layers off.

Feel like it’s a little late to get started on a healthy eating and exercise plan? Are you starting to panic when thinking about yourself in your summer clothing?

Well you’ll be happy to know all is not lost. 

Sure it may feel a little late to get yourself started on a summer shake-up plan but however much time you have left can be used wisely to create the change you desire.   I am not suggesting for one minute that it is all about the aesthetic, but if the aesthetic is a means to bring about a happier you at this time of year then there are ways you can big about big changes in a short space of time.

As the time is limited you will first need to decide, act then commit.   Decide what it is you actually want to achieve, begin to act, then commit on seeing it through.  These essential ingredients will go some way in making your holiday a happier one, and by knowing you made that last ditch effort you can go away fully deserving that pat on the back rather than feeling like you wasted away valuable time.

Ok so you’re still with me, great! Where to begin I hear you ask? Firstly write out how many days you have till you go away and you can now work back to today and plan the amount of time you can commit to this.

If you are to have the biggest impact on your health and fat loss in the time you have remaining till you depart these shores then you need to know the most impactful action you can take is to cut out all of what your liver deems a toxin.  Avoiding the likes of alcohol, wheat, gluten, caffeine, sugar and processed foods will help you shed the pounds super quick and by adding a healthy 3-4 litres of water a day you can be safe in the knowledge that you are on the path to success.  A good night sleep is vitally important too and a topic which is to be discussed sometime soon.

To some it may seem a little drastic, but of course because you haven’t been too kind to yourself over the last few months so you’ll need all the impetus to get the new you ready for beach time. 

You may have realised that I haven’t yet spoken of exercise.  It too is important and at this time of year the team here at All About You are busy applying the tried and tested fat loss programs, which have so far been working a treat.  With our home workout plans to help get our wonderful clients moving more at home we are seeing better results than ever before.  I know it sounds too good to be true but don’t just take my word for it.  If you've read this far then no doubt you are interested in finding out what our Summer Shake up plan can do for you so here’s what you’ll need to do to get involved.

Call up the studio on 020 8348 9706 and arrange your free consultation with a member of our team so we can tell you all about what we can do for you in time for Summer.

Health and happiness,

Mario. 

Recipe of the Week!

We have another delicious recipe to share with you from Tootoomoo who I'm sure all of you have tried by now. Their ingredients are organic, gluten, and MSG free... so you can pop down there while still keeping to your summer diet plans! If you haven't tried Tootoomoo yet hopefully this dish will persuade you to go soon!
Remember that Tootoomoo is also offering All About You clients a 20% discount on their take away menu and are also sponsoring our Client of The Month award here at the studio by giving our lucky winner a free meal for two to celebrate their achievements with us!

Chinese Braised Chicken 

All of us need comfort food once in a while. In China, the ultimate comfort food is the braised meat dish. Traditionally, pork belly or trotter is the preferred choice of meat as they are super tender and wholesome. However, as the trend shifts to a more health conscious diet and lifestyle, I have decided to use chicken thigh in this recipe. Chicken thigh is the most tender part of the bird and also has a higher fat content that flavours the dish.

Ingredients

• 4-6 pieces of chicken thigh
• 4 eggs
• 3 slices of ginger
• 4-5 birds eye chilli
• 4-5 cloves star anise
• 3 tablespoons dark soy
• 3 tablespoons low sodium soy
• 3 tablespoons Shao Xing wine
• 3-4 teaspoons honey or brown sugar
• 2 cans of lager

Instructions

  

• Heat a deep pan or pot on high and coat with light layer of oil
•    Put the chicken skin down first then turn once seared
• Pour in enough lager to cover the chicken and bring to boil
• In goes the ginger, chillies, soy, wine, star anise and sugar (if you prefer the dish to be spicy, crush the chillies beforehand)
•   Remain on high heat till the alcohol evaporates and the aroma starts to develop. Switch to low heat and simmer for an hour
•    Meanwhile, put the eggs in pan with cold water. Once the water starts boiling, starts a 7 minutes countdown to get the perfect hard boiled eggs
• Shell the eggs and cut into halves and add into the now super tender braised chicken pot and simmer for a further 30 min
• Served over boiled rice

Notes

•  Do not worry about overcooking this dish. Like most slow cooked dishes, it develops over time
•   It could be made vegetarian by using tofu, aubergine and daikon (radish) instead
•  Dark soy is used mainly for browning the dish, you could go with a lot less if desire
•  Honey/ sugar could always be added in the end to taste
•  In case of not being able to source star anise, cloves or fennel could also do the trick
• Lager gives a subtle caramelised flavour but feel free to go with good old H2O!

Farmer's Market

Well despite the overcast and slightly miserable weather, we are glad to say the Farmer's Market was a success! We hope all of you that joined us there enjoyed it and the tucked into some of the delicious food from the stalls, as well as grabbing some goodies to take home and enjoy afterwards! 

It was lovely seeing a lot of familiar faces, as well as family members who you brought along to help support the cause. After what seemed like a very long week, back to work after the holidays, it was a nice way to relax, enjoy some music and good, fresh food. Hopefully it inspired you to pick up some veg and meat to cook yourself a healthy meal for dinner!

We certainly enjoyed seeing you outside the gym environment and not telling you to do those dreaded squats. Here are some pictures before we got started to show you some of the stalls if you were unable to come, and also for those who were there to enjoy!

We'd also like to give a very big thank you to all the companies who got involved and provided us with stalls filled with a fantastic variety of foods, as well as the great music from Ian Anderson which kept us entertained throughout the afternoon. 

Keep checking the blog and our Facebook page as we will be posting regularly about upcoming events and also about 'The Club' which will be finished very soon! We look forward to seeing you all in the studio this week! 

All About You Food Revolution Farmer’s Market

On Sunday 27^th April, All About You, will be hosting a farmer’s market in association with Jamie Oliver’s food revolution to promote healthy eating across the country. Although it will appeal primarily to those who live locally, we believe that re-educating even a small number of people about nutrition and food can make a big difference.

But why are we doing this? 

Well since 1980, the number of overweight and obese adults has quadrupled to around one billion people in the developing world, and 64% of adults in the UK are now classed as being overweight. This rise in obesity has also trickled down to the children of our nation – resulting in 25% of boys and 33% of girls ages 2-19 being overweight or obese.

So why is our nation getting so fat? Well unfortunately, this is no mystery. Quite simply, many children do little exercise and eat a diet that’s packed with junk food. Numerous studies confirm what celebrity Chef Jamie Oliver discovered when he started looking more closely at school dinners – that children consume too much sugar, salt and saturates and eat only two portions of fruit and veg each day. There are too many opportunities and such easy access to quick, on the go, high energy junk foods which are usually cheaper than a healthier alternative. Our kids are following in the rather large footsteps of our increasingly obese adults, and today’s children will be the first generation to live shorter lives than their parents.

So how do we stop this? 

Unsurprisingly, most health experts agree one of the most important factors in the fight against childhood obesity is to encourage healthy eating habits from an early age. At All About You we have joined the Jamie Oliver food revolution programme, and as a part of our mission we are promoting healthy eating through our farmer’s market. We want to bring Jamie’s food revolution to the UK and change the way our nation eats and thinks about food. We can fight obesity with better food, and to get people cooking healthy meals again both at home and in schools. By eating home cooked meals, people will know what is going into their meals which will decrease the amount of fat and sugars they consume from fast food and takeaways.

Our famer’s market will include stalls run by local businesses as well as the more famously known Bedford Clanger’s Pasties shown on Jamie and Jimmy’s Friday Night Feast. We will also be offering food demonstrations from the amazing Tootoomoo, who we work closely with to provide a healthy takeaway alternative.

We want to show people that eating healthily can be just as tasty and satisfying as junk food which carry a less certain nutritional value, as well as the health benefits a healthy diet will offer. At All About You we want to promote the benefits of an active lifestyle and good nutrition combined to put a stop to the growing waistbands of our nation, and to start making a difference to people’s lives one step at a time.

We hope to see you there!

Food Revolution Farmer’s Market

Sunday 27^th April 2014 12pm until 4pm

Contact All About You to find out more. www.aayou.co.uk

Healthy Easter Alternatives

Easter is a great excuse to 'take a break' from those new years resolution diets and indulge yourself in those yummy chocolate goodies! But why not have the best of both worlds and enjoy those Easter treats without the sluggish feeling come Tuesday morning when you're back in the gym! These healthier alternatives to those shop bought chocs and puds will satisfy your sweet tooth as well as helping you avoid the dreaded guilt after your bank holiday feast. 

Raw Cadbury Creme Eggs

Makes 3-4 Eggs

Gluten, egg, soy, refined sugar, and dairy free/Raw

Ingredients:

• 1/2 c. cashews {or macadamia nuts would work better for color!}
• 1/2 c. oats
• 2 dates, chopped
• 2 Tbs pure maple syrup or agave
• 1 Tb coconut oil, solid
• Raw chocolate {recipes below}
• 1/2 tsp turmeric {for yellow coloring}
• Chocolate egg mold {optional} OR toothpicks {for dipping}

Instructions:

1. Place cashews and oats in a blender and grind until smooth. Add coconut oil, syrup, and dates. Blend until smooth and a thick paste forms. If it is too sticky, always add a 1 tsp of oat “flour” until you are able to handle with your hands.
2. Seperate into 2 sections {you will want it to be a 3:1 split}. The smaller section will have the turmeric added to it for the “yolk.” Mix until completely colored.
3. Roll yolks into a ball and flatten out the whites.

4.   Place the yolk on top of the white and roll the white around the yolk. Shape into an egg shape {if you are using an egg mold, make sure that it is small enough to fit into the mold. Or if you are dipping them, shape them any size}:

For Raw Chocolate:

• 1/3 c. coconut oil, melted
• 1/2 c. raw cacao powder
• 2 Tbs maple syrup or agave

Instructions:

1. Blend in a blender until smooth.

Coat your mold with chocolate if using. Place egg into the mold, close with other side and freeze for 10 minutes. *Or* place a toothpick into the bottom and dip into bowl of chocolate.  Allow to set on wax paper.  Freeze 10 minutes.

Vanilla-Lemon Berry Parfaits

Makes 4 servings (serving size: 6 tablespoons yogurt with 1/2 cup fruit)

Ingredients:

• 1 cup plain low-fat yogurt
• 2 (3.5-ounce) containers fat-free vanilla pudding
• 2 tablespoons bottled lemon curd (such as Dickinson's)
• 1/2 teaspoon vanilla extract
• 2 tablespoons honey
• Zest of 1 lemon
• 1 tablespoon fresh lemon juice
• 3 cups mixed berries (such as blueberries, strawberries, and raspberries)
• Fresh mint leaves (optional)

Instructions:

1. In a small mixing bowl, whisk together the yogurt, pudding, lemon curd, and vanilla extract; set aside.

2. In a medium mixing bowl, stir the honey, lemon zest, and lemon juice until combined. Add the mixed berries, and gently stir with a rubber spatula to coat them with the honey mixture.

3. Assemble the parfaits in four 8-ounce glasses. Using measuring spoons, scoop 3 tablespoons of the yogurt mixture into each glass. Top with 1/4 cup of the berries, then another 3 tablespoons yogurt, and another 1/4 cup berries. Garnish each yogurt parfait with fresh mint, if desired. Serve immediately, or cover and refrigerate for up to 2 hours.

Nutritional Information (per serving):

Calories: 176
Fat: 2g
Saturated fat: 1g Simply Strawberry Sorbet: Makes 1 quart

Ingredients:

• 3/4 cup sugar
• 6 tablespoons water, preferably spring water
• 1/4 teaspoon salt
• 3 pints (about 1 1/2 pounds or 6 cups) fresh-picked strawberries, preferably organic, rinsed, patted dry, and hulled
• 3 tablespoons freshly squeezed lemon juice
• 1 large egg white, preferably farm-fresh (optional)

Instructions:

Make the simple syrup: In a saucepan over medium heat, combine the sugar, water, and salt. Cook, stirring, until the sugar and salt have dissolved, about 3 minutes. Let cool for 15 minutes.

In a blender, purée the strawberries with the syrup and lemon juice until very smooth (you may need to divide this into several batches if your blender is not extra-large). If desired, strain through a fine-mesh sieve for a smoother texture. Cover and refrigerate until chilled, at least 4 hours or overnight.

Churn in an ice cream maker according to the manufacturer's directions. Add the egg white, if using, during the last 2 to 3 minutes of churning.

Variation: Strawberry-passion fruit sorbet:
Cut 7 passion fruits in half and scoop the pulp and seeds into a blender. Blend for 20 seconds, then pass through a fine-mesh strainer into a small bowl, pushing on the solids with back of a wooden spoon. Measure out 6 tablespoons of this purée and combine with the strawberries, syrup, and lemon juice in a blender as directed above.

5 Minute Carrot Cake For One

Ingredients:

• 1/4 cup spelt flour
• 1/2 tsp cinnamon
• 1/4 tsp baking powder
• 1/8 tsp baking soda
• 1/8 tsp salt
• 1/2 egg of choice 
• 1.5 tablespoons xylitol or brown sugar (coconut or white sugar will also work)
• 1 packet stevia (or 1 more tablespoon sugar or xylitol)
• 1/3 cup cooked carrots
• 1 tablespoon milk of choice
• 1 tablespoon oil or more milk of choice
• 1/4 tsp pure vanilla extract

Instructions:

1. In a small bowl, mix dry ingredients (not carrots). If you have a blender, mix all wet ingredients and blend. Then mix dry into wet and stir. Pour into greased ramekins, a little dish, or a mug. 

2. If using the microwave, cook for 1 minute 20 seconds (or more or less, depending on the strength of your microwave). Let cool before trying to pop out. 

70 calories per serving.

Keep checking our blog over Easter to find out about what's going on at All About You in the next few months! Relax... unwind... and enjoy your bank holiday weekend! We hope to see you all fresh and raring to go next week down in the studio! 

Another Delicious Dish from Tootoomoo!

Recipe of the week

For all our fellow Tootoomoo lovers out there - yet another yummy recipe for you to enjoy at home!

This delicious Pan Asian restaurant based in Highgate and Crouch End have given us another recipe to share with you, using fresh and healthy ingredients - as well as being organic, gluten and MSG free. Prepared and delivered to your doorstep, remember that Tootoomoo is also offering All About You clients a 20% discount on their take away menu and are also sponsoring our Client of The Month award here at the studio by giving our lucky winner a free meal for two to celebrate their achievements with us! So get your gym shoes on and come down to All About You for a chance to win!

Salmon Tartare

This recipe is not only easy to follow, it is also packed with healthy proteins and omega 3 and super low in carbs!  You could also swap salmon for tuna or beef.

Ingredients

·         Sushi grade salmon/ tuna (allow 150-200g per person)

·         Avocado

·         Chives

·         Sesame oil

·         Mirin (Japanese rice wine)

·         Soy sauce (preferably Japanese soy)

·         Wasabi (kizami or fresh wasabi would be amazing, paste would be alright)

Instructions

·         Dice sushi into fine pieces (or chunkier if you would so prefer). A very easy way of doing so is by scraping the piece of fish with a teaspoon. Using this method also helps eliminate the sinew or lining as opposed to using a knife.

·         Mix soy and mirin into the diced salmon at a 1:1 ratio, add a couple drop of sesame oil, finely chopped chives and wasabi (please add wasabi to taste, fresh wasabi gives the extra crunchy texture)

·         Roughly dice the avocado, season with black pepper and set aside

·         Using a cake ring, lay avocado in the base and give it a gentle firm push to set the shape, then apply the same to salmon on top

·         Remove ring and voila!

·         Tobiko (fish roe) could also be added on top as a garnish

All About You Food Revolution Farmer's Market

•          43 million children under 5 are overweight or obese.
•         96% of kids in the UK don’t get their 5 a day.
•         20% of children in Australia think pasta comes from animals!

  

Our kids are growing up overweight and malnourished from a diet of processed foods, and today's children will be the first generation ever to live shorter lives than their parents. 

Jamie Oliver’s Food Revolution is a national movement to change the way we eat. At All About You we have joined the Jamie Oliver food revolution programme, and as part of our mission we have established the All About You Farmer’s Market. We can fight obesity with better food, and to get people cooking healthy meals again both at home and in schools. Come along to the All About You Farmer’s Market on Sunday 27^th April 2014 to learn about, but more importantly to ENJOY, healthy and fresh food.

Our stalls will include:

• BathSoft Cheese
• WoodhouseFarm (pork, lamb beef) and Hog Roast
• Well Preserved Honey and Preserves
• Bedford Clangers Pasties and Confectionery (as seen on Jamie and Jimmy's Friday Night Feast)
• Nature's Farm Fruit and Veg
• WCDBespoke Furniture 
• Food Demonstrations from Tootoomoo
• Music by Ian Anderson

Have a look at the Food Revolution website to learn more about why we need to change the way we eat and how with some tasty recipes from Jamie Oliver himself!