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!

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! 

Salmon Wrapped in Bacon with raspberries - (Serves 1)

Meal time Monday's - Here is another really simple recipe I have used with my detox clients. Clean, healthy and tasty!;-)

Ingredients:

·         One or two Salmon fillets

·         2 slices of Organic streaky bacon

·         1 cup of raspberries

·         Olive oil

·         Large bunch of Asparagus

·         Seasoning

·         1 clove of garlic   

·         1 Lemon

How to make it:  

Really simply, place the salmon onto tin foil and wrap in the streaky bacon. Dress with a little Olive oil and pour the raspberries on top. Season with a little salt/pepper, then fold the foil over and place into the oven on a baking tray at 180 c for 15 minutes.

In the mean time snap the asparagus and place into the steamer. Steam for 5 mins or until a knife can pass through them (remember you can have lots of asparagus). You can then sweat off 1 chopped clove of garlic with a little olive oil and lemon to serve over the top (the lemon will help your body absorb the iron from the asparagus).

The salmon should now be ready. Check both fillets are fully cooked and serve with the asparagus.

I would serve the whole raspberries on the salmon and asparagus too.

Bon appetite healthy people!           

Is cheating acceptable in your life?

After a weekend of controversy in the Premier League it appears as though cheating in one form or another has become more apparent in the English game and more acceptable to the clubs that benefit from these actions.


Some blame the influx of foreign players for the greater incidence of diving and feigning injury, my opinion is that simply is not true and is illustrated by the fact that the three players involved in these high profile incidents were actually ALL English! (Mark Davies, Bolton, Darren Perch, Newcastle and Andy Carroll, Liverpool)

The sad fact is that the players themselves and the fans of their clubs care little about the rights and wrongs of these actions when decisions are made in their favour!

Outside of football there are currently three Pakistani and one English cricketer staring at their prison cell walls as they complete custodial sentences having been convicted over match fixing allegations as well as numerous scandals that involve cheating within horse racing.

In my opinion the cheating epidemic is not just rooted in sport but in society in general. The pressures of modern living demand that we all need instant success in whatever we do, but the temptation is often there for many to do the minimum required at work, cheat the system for financial gain or cheat on a partner due to their own insecurities.

In my industry clients are constantly looking for ways to cheat themselves thin and find the quick fix. My team and I find ourselves having a constant battle with clients explaining why the latest fad diet is not only dangerous to their health but also completely counter-productive to their fat loss goals.

We see the after effects of lypo suction that has actually emphasised the fact that the client has no glutes to show off after the fat has been removed and welcome clients back with open arms when they decide that the tough option we offer at the studio does actually reap benefits and try our hardest not to say “I told you so” when they explain the only result they achieved from their course of 15 minute vibration training sessions was motion sickness!



Any good trainer will tell you that the concept of fat loss is a very simple one: It’s pretty tough for the average person to follow, but it is VERY simple.

1. Move
2. Eat real food
3. Recover

That’s it!

1. A decent personal trainer will be able to design an appropriate fitness programme for your specific needs (this isn’t the generic programme that appears in the glossy magazines and usually involves exercises with water bottles!)

2. Some people become obsessed with reading food labels. Our advice is to eat anything without a food label! You don’t get food labels on good quality meats, fruit, veg, nuts, seeds.... Eat proper food and your body will thank you for it and give you the results you desire.

3. Remove the stress from your life, sleep more, stretch more, learn to breathe properly, learn to switch off, learn to meditate and keep a smile on your face.

I know it was a slightly devious way of drawing you in with some football chat at the start but it illustrates the point that we shouldn’t accept cheating in any form.
Don’t lose track of honest morals and good old fashioned hard work.

Show cheating the red card - sorry, couldn’t help it!