Become a Fat Burning Machine!

Want to burn more fat and become a fat burning machine? I know do! 

Are you struggling to lose weight or finding your putting on weight and don’t know why?
Having a good metabolism will mean you are burning calories especially fat more efficiently.

Here are 8 ways you could be destroying your body’s ability to burn fat! 

1)Yo yo dieting- This ruins your bodies ability to burn fat. Putting your body into huge calorie deficit, giving up for a few months and repeating.

2)Skipping meals especially breakfast! This causes your body to go into starvation mode so when you eat again the body will store this food as fat to protect itself against further energy shortages.

3)Eating junk food! 

4)Eliminating food groups eg: carbs! Our bodies need carbs as one of its primary sources of energy! If we go to low for too long our metabolism will slow down considerably and can cause serious health problems.

5)Doing too much exercise! Yep too much isn’t good the body.

6)Lack of sleep- Tiredness increases the release of the hormone Ghrelin, which makes you hungry and reduces the hormone leptin, (which suppresses your appetite) making you eat a lot more than usual.

7)Drinking too much alcohol!

8)Stress- Cortisol which is the stress hormone destroys your ability to burn fat so if your over training, not sleeping or stressed you will find it more difficult to burn fat.

Here are 7 top tips on firing up that metabolism to make you a fat burning machine! 

1)Eat 5 x day-  3 main meals and 2 snacks

2)Lift weights 4 x per week- More muscle = greater fat burn! (Ladies for those concerned you will not get bulky lifting weights)

3)Do HIIT training instead of long cardio sessions. Studies show you will burn 8% more body fat than steady state cardio! This type of training also means you will be burning calories long after your workout. (Yippee) Check out some workouts over on my fitness page. 

4)Drinking 2+ litres of water daily 

5)Get 7-8 hours sleep per night minimum. 

6)Rest days in between your workouts-These are just as important as exercise.

7)Relax!! As much as possible…Take up Yoga or try mediation these can really help.

Are you doing any of the above? If anyone has questions please get in touch.
#girlvstupperware

Turkey Meatballs In Tomato & Chipotle Sauce

This is one of my favourite dinners at the moment! 

Im using turkey thigh mince in this recipe as I think it has a lot more flavour, however you can use breast mince if you prefer. This recipe is an easy mid week meal all the family will enjoy. If you don’t like spicey food then simple leave out the chipotle paste in this recipe.

Ingredients: Recipe serves 4

500g x Turkey thigh or breast mince

1 x Carton of passata

1 x Onion

1 x Garlic clove

1 tbsp x Balsamic Vinegar 

100ml x Red Wine 

1 tsp x Spicey chipotle paste (Optional)

1 tsp x Basil

1 tsp x Oregano 

Salt & Pepper

2 x tbsp x Rapeseed oil

2 x Frying pans required.

Method:

Finely chop the onion and garlic, and place half into a mixing bowl. 

Add the turkey mince to the bowl along with the oregano and some salt and pepper.

Give this a mix with your hands and then divide into 12 balls.

Place a frying pan on medium heat with a little rapeseed oil and add the remaining onion and garlic.

Fry this gently for 2 minutes stirring with a spoon.

Then add the passata, and the red wine and bring to the boil. Boil for 1 minute then turn down to a gentle simmer.

In a separate pan fry the meatballs on a medium heat turning every 2 minutes to evenly cook through. 

Check the sauce, giving it a stir, add the chipotle paste along with the balsamic vinegar, herbs salt and pepper then stir again.

Turn off the heat for the sauce and prepare your vegetables and rice to go with the meatballs. You could always swap the rice for wholewheat pasta or even potatoes if you prefer.

Make sure your meatballs are cooked throughly, if still pink in the middle then continue to cook through.

Once cooked add to the sauce, reheat the sauce again and serve.

I hope you all enjoy, please let me know if you try this recipe by leaving a comment below.

Banana & Oat Breakfast Cookies


These delicious cookies are the perfect breakfast for those in a hurry! Or a great post workout snack. Made with natural sugars from banana and honey then mixed with a selection of nuts and seeds to provide some essential good fats.

They are also gluten free and the recipe can be adapted to cater for any other dietary requirements. 

For chocolate lovers I have added chocolate chips to this recipe which makes them even more delicious.

These cookies should be enjoyed as part of a healthy balanced diet. They may seem high in sugar but this is natural sugar and combined with the nuts, oats and seeds these will not cause a large insulin spike and will keep you fuller for longer.

If you wanted you could add a scoop of protein to increase the protein content. Or if you don’t like some of the ingredients change them for other items such as dried fruit.

Each cookie contains- Cals 268, Carbs- 38.4g, Fat 10.58g, Protein 5.3g, Sugar 27.9g

Ingredients- Makes 12 cookies

150g Porridge oats

2 x Large Ripe Bananas 

50g Chopped Hazelnuts

25g Pumpkin Seeds

15g Chia Seeds

100g Milk Chocolate Chips

3 tbsp Honey

2 tbsp Whole earth crunchy peanut butter

2 tbsp Almond Milk or Milk

1 tsp Baking Powder

1 tsp Cinnamon 


Method-
Pre heat your oven to 180 degrees

Grease a baking tray with a little oil or butter.

Mash your bananas in a large mixing bowl then add the oats, baking powder and cinnamon. 

Give this a good mix and then add the rest of your dry ingredients.

Give this another good mix and add the almond milk. The mixture should be wet and not too dry. If it is add some more almond milk and give this a mix making sure you have collected any dry bits from the bottom of the bowl.


Using your hands make 12 balls and pop these onto your baking tray. Lightly press these down so they resemble a cookie shape.


The cookies will not expand during cooking time so they can be placed close together on the tray.
Bake in the oven for 20-25 minutes. Turning the tray around half way through cooking time.

Please let me know what you think if you try these. Comment below or let me know on social media.

Enjoy x

The Guilt Free Pizza!

Yes you read it right! 

This pizza is guilt free, gluten free and will satisfy any pizza cravings!

What’s the secret?? Cauliflour!

I can honestly say it is so tasty you won’t feel deprived of any deep pan or stuff crust again!


Ingredients- 

1 large cauliflour

30g parmesan or cheddar cheese grated

1 egg beaten

1 x tsp garlic powder

Topping-

2 tbsp x Tomato paste

1 clove of garlic

6 x chicken breast slices

1/2 x large tomato

Any vegetables of your choice

1/2 tsp Basil or oregano 

Salt & Pepper


Method-

Pre heat your oven to 180 degrees.

Cut the cauliflour into florets and boil for 4 minutes to soften.

Meanwhile line a baking tray with greaseproof paper.

Once the cauliflour is cooked, drain and blitz in a blender until it looks like rice.

Once cooled slightly, pop the cauliflour into an old kitchen cloth and wrap tightly, twist the cloth to squeeze out the excess moisture from the cauliflour into the sink. 

Tip the cauliflour into a bowl, then add the beaten egg, garlic powder, grated cheese, salt and pepper.

Mix together until throughly combined.

Tip the mixture onto the lined baking tray  and shape into a circle about 1.5cm thick. 

This is your base so make sure its not too thin. 

Put the base into the oven for 20 minutes until golden brown.

Whilst this is cooking prepare your toppings. 

I recommend cutting your vegetables thinly as these will only be in the oven for  around 10 minutes. 

When your base has cooked take this out of the oven. Top with tomato puree first, garlic and then herbs. 

You can then start to add your other toppings. 

I had chicken, peppers,mushroom, onion, tomato and courgette.

Pop this back into the oven for 10-12 mins. 

Serve your pizza with a lovely side salad and homemade potato wedges.

Voila the guilt free pizza..Enjoy!