fitness & health: marketing myths busted

Fitness-Fashion

I think it’s fantastic that fitness is getting so much media and public attention, I really do. But there are important things to remember, too.

It ain’t about the money, honey.

the good

There are some great things about how fitness fashion has now become ‘a thing’. Gone are the days of  it people just grabbing old t-shirts and trackies – they’re dashing to brunch in lululemon after a long run! – and high end designer fitness gear has trickled down to awesome high street styles. This has brought fitness and health to a whole new market. People have started caring about their health en masseand not just because of the ‘government recommended plate’ or whatever outdated ‘5 a day’ food lines they feed us at school.

Teens and twenty-somethings see celebrities caring about health, not just weight loss, with the likes of Karlie Kloss, JLo and Kate Hudson instragramming their perfect little sports-socks off (the latter having launched her own range, Fabletics), showing girls the world over you can work out, look good doing it, and it’s a lifestyle bandwagon many have jumped on.

Fitness ‘fashion’ has popularised fitness, and brought it to the forefront of people’s minds, daily lives, and social feeds. Instagram is aflood with gym outfits #onfleek.

Eating clean has become a ‘big thing’, and peoples’ penchant for McDonalds has been replaced by avocado and poached egg brunches, splashed in beautiful Mayfair, Amaro or Clarendon tones on Instagram.

‘See you at the bar,’ for many, has become ‘see you at the barre’ (and then the juice bar!)

You get the picture. This is all great! It’s never been easier to find workout motivation, inspiration, or a community of people (albeit a virtual rather than in-person one!) for support, related banter, and accountability, on your journey to getting healthier. So what’s the problem?

the bad

quote-amazingMarketers, in every industry, make boatloads of money selling people ideas. Essentially, a product or a service is a product or a service. The money comes when you make people believe they need it, because of ideas. 

Suddenly, material things appeal because we think they represent parts of our identity, or, particularly in fitness, it makes us feel like they’ll get us where we want to be.

Like magazines, in many ways they sell us an image of what we want to be. We subconsciously hope that in paying up and purchasing, we’ll buy (and become) that image. It’s a great psychological tool.

Don’t get me wrong, it’s amazing fitness fashion becomes inspirational. But marketers plant these little magic mythical beans that grow into the idea that, somehow, to be fit you NEED the newest, most expensive workout equipment, the priciest gym membership, a smoothie-maker, a spiralizer, all of the unusual healthy snacks Wholefoods stock, and the latest Bodyism leggings and sports bra…  And the reality is, you don’t.

They won’t mean you have to train any less. They won’t strip the fat you hate on your abs, or slim down your waist or your face.

And you can workout and eat clean without them perfectly easily.

There is nothing wrong with buying things. Hell, I love a good sports bra as a motivational tool (trust me, I’m always mooning over Victoria’s Secret Sport gear), or a new pair of Nikes.

It’s just important to recognise that we can do without them. Don’t feel like you can’t get YOUGOTHIS-desktopstarted on your fitness journey because you don’t have these things.You can be whatever you want to be, and a purchase won’t make it happen. You will.

  • You can still workout in trackies and an old t-shirt!
  • You can buy fresh vegetables, fish, meat and legumes from a regular supermarket, and don’t have to spend a fortune at ‘health food stores’ (many of which stock scammy ‘fat loss’ pills and foods labelled healthy that actually aren’t).
  • You can use tins for weights, or heavy books. And pile them in a strong carrier bag for a mock-kettlebell.
  • You can skip without a rope.
  • You can grate zuchinni instead of spiralising.

And you can, actually, still follow fitness trends cheaply as the high street is pretty good (check out New Look, H&M and Primark). And hey, I’m not ashamed to admit it – I love a good Sports Direct sports bra haul as much as the next gym bunny! That’s MUCH cheaper than a Sweaty Betty raid… (who I also love, by the way! Major Christmas list feature!)

I love the luxe factor that has built up around sportswear. I do. People often don’t think twice about spending hundreds on cocktails, big nights out, handbags, and I agree that it’s actually probably a good decision to channel that towards fitness.

But don’t feel like money is a barrier. I promise you, it isn’t. Hustle trumps dollar. We promise. You’ve got this!

And finally, remember to make sure you stay sane. Your #yolomeal or #cheatmeal hashtags are ok too! The social media hype around clean living can make you feel like you should strive for perfection 100% of the time. Which is great, and I understand people aiming high with their ‘one perfect week’ challenges. But DON’T FOR ONE SECOND feel like you’ve failed if you have a biscuit. Or a slice of pizza. Or even a whole day derailed. Pick yourself up. Dust yourself off. Be glad and ENJOY your treats. Keep calm and carry on.

Balance may not be a cookie in each hand, but it isn’t just one cucumber slice in each either.

In the words of Gigi Hadid:

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eat clean to stay fit, have a burger to stay sane – gigi hadid

 

B xoxo

 

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gym bag dive: post-workout beauty secrets

12321390_10154043329909571_5635629465917082248_nI always used to find lunchtime workouts stressful – having to shower, sort your hair and makeup, and get back to the office looking half presentable after a 40 minute sweat session, and rocking back up to your desk either a few minutes late or still flushed and bare faced? Nightmare!

A lot of you have commented that it really puts you off too, so I thought I’d share what I’ve now perfected as a 5 minute post gym beauty routine… it’s not perfect, but it’s a quick fix, with some great products!

Hair

Mark Hill Get Gorgeous No Knots Detangling Spray – I have crazy thick hair, so this is a must! A few spritzs and brushing my hair is a breeze… but only with my

Best Hair Day Tangle Teaser which I got from Birchbox– if you haven’t tried one, you really must. They’re old news now, but it’s a little grooming miracle.

Leave in conditioner – my hair is naturally very dry so I always have one of these two in my gym bag – Toni & Guy, or Aussie are my favourites.

Styling – From here, my favourite post-gym styles that take seconds are the Balmain high pony (do a real one or use this!), a side braid (or fishtail – see Zoella tutorial here for a quick how-to if you have very quick fingers!) as these disguise you if you still have damp hair but still look tidy and smart enough to return to work (or life outside the gym!)

Makeup

My aim is to be quick, but look like I’ve made an effort. I also like to take advantage of feeling healthy post-workout and fresh post-shower to let my skin breathe!

Grab these for your gym bag, and you’ll get your after-workout face on in literally seconds!

If my under-eye area is a bit dark, I’ll throw on some concealer, but my main gym rush makeup tactic is to focus on the lips.

My two favourite post-gym vibes are:

Rimmel London Kate Moss Lipstick Nude 40 – I love this nude for a natural, chilled look

Max Factor Colour Elixir Bewitching Coral 827 Lipstick – I am really into beachy tones, and this is a bit of a bolder lip, but feels fun, girlie and energetic, and it’s nice for a sassy post-workout glow.

Because I’m always feeling my most ‘sparkly’ after a workout, I like to team both of these with lipgloss. My favourites these days are these Beauty Rush Flavoured Glosses from Victoria’s Secret. Pictured is the Candy Baby  flavour, but I take Sheer Tropical Pineapple and Sheer Sugared Watermelon just as often, and I REALLY want to try the Sheer Mango Blush because I think the name is really evocative haha!

Queen Bee Vaseline – An alternative to lipstick and gloss, especially in Winter, is some nourishment. It gives your lips a subtle sheen too. Go queen bee for power woman lips!

Fragrance

I love scent, and am notorious for collecting perfumes. I picked these three for my gym bag recommendations as they’re my most-used post-workout scents, and they cater for low budget, mid budget, and a little higher.

I think scent is really evocative of mood, so I like to choose ones that prolong my workout high, and feel suitable for whatever’s up next!

Adidas Women Fizzy Energy – Super cheap, I picked this up for a couple of quid in Sports Direct, believe it or not! It’s a very simple scent – lemony, zesty, and energetic – exactly what it says on the bottle. Suitable for going back to work revved up again, or prolonging your endorphin-happy and feeling fresh, clean and light. I think the scent is a bit sporty and androgynous, so if you’re feeling that kind of vibe… do it! It doesn’t last long though, you do need to keep re-applying.

La Vie de Boheme, Anna Sui  – this bottle makes me so happy! Keeping the clean, fresh vibe of the above fragrance, but with fruity and floral tones. It’s very sweet and girlie, and usually that wouldn’t be my kind of perfume (I like them quite heady, spicy, woody) but it really keeps me in a post-gym mood. It’s light and playful, and a little bit magical. And I love the story it tells:

Born of a heart that embraces life to the fullest, the woman who seeks La Vie De Bohème is a poet. She lives half in the past with a nostalgic love for vintage, while firmly in the present with her own definition of style. She prefers authenticity and individuality to society’s norms. She won’t be tamed by convention, or controlled by the world. Self-expression and freedom are important to her, in a live-for-the-moment way. She’s playful and free-spirited, creating her own world one day at a time. La Vie De Bohème opens with a blend of feminine pink florals, rich burgundy berries, and a kiss of electrifying, sensual woods. The juxtaposition of fruity florals plays against mysterious woods to deliver Anna Sui’s signature good girl-bad girl ideal in a captivating, addictive fragrance. Life is beautiful. Life is romantic. Life is La Vie de Bohème. Notes of: Turkish Rose, Pear, Red Berries, Dragon Fruit, Magnolia, Peony, Freesia, White Wood, Skin Musk, Red Raspberries, Vanilla.

– fragrance description, Debenhams

Chanel Coco Mademoiselle – again, keeping it fresh. This can be a little sweet for me (I’m more of a Coco Noir girl!) but after a workout that can be too heavy. Coco Mademoiselle feels feminine, with a little boldness. Still a floral heart, but with a bit more punch. Wear to march back into meetings at work with determination!

 

So go ahead girls, pack your gym bag!

B xoxo

What I eat in a day

12832325_10154039482294571_11428457637709826_nIt’s always interesting to see if trainers practice what they preach, and if you follow me on instagram, you’ll know I do keep a food diary to keep myself accountable. I’m starting to condense this into a single shot at the end of each day to save time, so I’ll check in here with sample food diaries every now and again so you can see what my personal plan looks like every now and then! Feel free to monitor me more closely on instagram too (I’m @legallygymliving), it’s always great to have more accountability buddies ; )

Above: 1) breakfast – dairy free hot cacao oatcakes & cinnamon grilled pear, 2) lunch – cod, brown rice, spinach (I pour it out of my tupperware into plates in our office cafe to make it seem nicer – psychologically it helps me be more satisfied with my healthy option if someone else is chowing down pizza!) 3) snack – bakewell nakd bar (100% natural, fruit & nuts), 4) dinner – vegetable omelette, spinach & crudités. Fresh orange & grapefruit juice as a treat on the side

Prep routine

I prep my dinner and lunch for the next day at the same time, and sometimes they’re the same thing for ease, or sometimes a variation with similar ingredients… you’ll see an example below. Cooking and prep takes me about 20 minutes max.

Breakfast, I make first thing in the morning. I used to be a roll out of bed and skip it person, but these days I opt to do my workout in the evenings, and get up with an hour to play with in the morning. Half an hour of that can be showering, makeup etc, and half cooking / breakfast prep, and washing up.

12814246_10154039442334571_554769347611297712_nMultitasking
Here’s a lunch I was able to make at the same time as my vegetable omelette – I just beat the second egg, added in the other half of the spring onion I’d chopped, poured it into the other half of the pepper I’d used for crudités, and baked it while I prepped raw carrot for tonight and a quick salad for tomorrow. Simples!

Forming the habit

It took me a while to form this habit as I work full time, and have lectures some evenings, so I don’t get home til about 9 o clock. This led me to be lazy with cooking for a while. Then I gave myself a bit of a kick and realised eating well and healthily, as well as making me feel better, could be just as quick if I got my skates on and got creative. After all, a frozen pizza takes about 20 minutes in the oven.

Top tips

Make a decision to just go for it. Once you commit to making a change, you’re halfway there. Use instagram checkins with your favourite fitness communities to keep you accountable.

Make your meal plans in advance for the week. When lunch time rolls around it means you reach for what you’d planned automatically, and you don’t have the Pret sandwich or burger with your colleagues or fish’n’chip Friday dilemma! If you need help finding nourishing, healthy options that still taste great, there are loads of recipes on this site under the ‘nourish’ tab, or follow me on insta, check out Rhiannon Lambert’s book, and bloggers I love include Food Fitness Flora who does great recipes!

Good luck!

 

‘Fake it’ fish curry

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Curry can be a difficult one, because while it tastes great, the creamy sauces can be a bit of an issue for a clean, lean regime. Here’s a quick, easy supper recipe to help you enjoy a curry-style dish, while staying totally on track.

You will need (for 1 serving)

A little less than 1/4 cup brown rice

1 cod fillet

Turmeric

1 fresh red chilli

Cayenne pepper

Paprika

Approx 2 tsp organic, bio-live natural yoghurt (e.g. geo valley)

Mixed herbs

1 handful spinach

3 or 4 asparagus stalks

1/2 teaspoon coconut oil

1 chopped spring onion

  1. Cook your rice (boiling water, approx 20 minutes). With 10 minutes to go, make a start on the rest…
  2. Warm your frying pan and put in your coconut oil. Wait for it to melt, and spread around the pan.
  3. Place cod fillet in the pan and throw in your spring onion and fresh chilli.
  4. Add spinach and asparagus to the pan.
  5. Flip your fish at around 6 minutes to cook the other side.
  6. Add a little cayenne pepper (be frugal! 2 shakes will make it medium-hot) to the fish and spinach, keeping the asparagus separate.
  7. At 12 minutes, check your fish is completely cooked, and create flakes by mashing with a fork. Mix fish, spring onion, rice and spinach together.
  8. Add your 2 tsps yoghurt to the dish, and around 4 shakes of turmeric, 2 shakes of paprika, and mixed herbs to taste. Stir so thoroughly blended, and the mixture should be yellowish in colour.
  9. Lay your asparagus on top and serve.

You can also add chilli flakes to make it extra hot, if that’s your sauce ; )

Tips for finding more hours in the day

Finding time to workout can be difficult.

It shouldn’t be, really, because an hour is 4% of your day. A half hour workout would be 2%. A 28 minute workout – you get the idea!

All the same, we all have competing demands in our life – work, school, kids, commitments, dreaded life admin and also (hopefully!) friends. These days, with e-mail, whatsapp and smartphone mania, we are rarely unplugged and time is a scarcer resource than ever. Ironically, exercise gets neglected amid our other stresses, when actually being under so much strain makes it more important than ever.

The trick is to really think about your day, your priorities, and then to be honest with yourself. Try some of these to help you make more time for that all-important sweat session.

quote-amazingA stitch in time

Where can you find more time? Try this:

  1. Get up half an hour earlier
  2. Go to bed later!
  3. Workout instead of watching Netflix
  4. Workout while watching Netflix
  5. Zumba or do dance cardio around your kitchen while cooking
  6. Take the stairs in the office, not the lift
  7. Get off your tube/bus one stop early and walk
  8. Run/cycle into work one day per week – you’d be commuting anyway, and an early start/late arrival is usually do-able once per week!
  9. Make a Saturday/Sunday afternoon date with yourself to go for a swim then jump in the gym jacuzzi, or go for a run then make that healthy protein pancake recipe you’ve been eyeing for months…
  10. Take a 3 minute break from your desk or day 7 times a day – no one will miss you for 3ec3f0b0e8beabfcc578e955f6104c08a minutes! Go for a brisk walk, jog, or, in an office environment, get creative in the loos with squats, lunges, sumo squats, star jumps… and if you have the space, walking lunges, even burpees! 3 x 7 = 21 minutes. 5 x 21 = 105 minutes a week. Boom. Nicely done.
  11. Every time you go to the bathroom, do 15 squats, and 10 lunges per leg.
  12. Take your lunch hour! Stop sitting at your desk. It will benefit your employer in the long run… if you go for a run, cycle, half hour gym class or brisk walk daily or even a few times a week, you’ll be healthier, happier, more productive, and less likely to take sick days. An hour off makes you much more efficient in the afternoon, so really you’re maximising your output. Honest, boss.

Change your mindset

Change the way you think about your workout – make it a ‘non-negotiable’ in the same way as a work meeting or brushing your teeth would be! If it helps, make it a date with yourself in your Outlook or diary, and set alarms on your phone. Studies show even 15 minutes a day will help you reap the benefits!

Find your sweat-spirit-animal 

Morning, night, or pick’n’mix?

Are you a night owl, an early bird, or a chamelon?!

If mornings don’t horrify you, start setting your alarm 40 minutes earlier. It’s not a painful difference from your usual start, but will allow you a quick 30 minute workout with 10 minutes to freshen up. It’s a great way to kick start and energise yourself for the day.

If you’re a night owl, make it something you do straight away when you get home from work, or getting the kids from school – or even head straight to the gym. While some studies show working out in the morning can burn more calories as your body is ‘fasted’, you don’t get this benefit if you don’t work out at all! And these studies are not conclusive, either. So get your workout in late, if that is what suits you. Getting your sweat on will torch those calories and release those endorphins just the same at night, and help you sleep better too!

If your schedule is erratic and requires constant adaptation, you can mix it up, and even squeeze 20 – 30 minutes into your lunch hour. The benefits of a routine / regular slot are that it is easier to stick to, but this won’t work for everyone, so don’t feel guilty about having to be flexible. This may just mean that you need to be extra strong.

“Me” time

Think about your fitness as something you do for yourself, to help focus, meditate, relieve stress and invest in yourself. Talk about it in a positive way, and encourage yourself to look forward to it. Visualise your goals, and remember that post-workout high feeling. Ditch the negative language, and the ‘I wish I could come for a drink, but I’ve got to go to the gym’ mentality. You won’t always feel like it, but try to help psych yourself in. It’s better than psyching yourself out!

YOUGOTHIS-desktop

Reward yourself

It sounds superficial, but it really works. Get excited about your workout wardrobe. When you’ve completed your goal of X workouts per week for X weeks, reward yourself with that gorgeous new sports bra (I’m in love with Victoria’s Secret Sport!), the new Nikes you’ve had your eye on, or that cute waterbottle or accessory (I’m just loving the Paperchase Get Fit collection). The reward doesn’t have to be fitness related, but it helps keep you in the zone!

It’s a good idea not to reward yourself with food, as you don’t want to train your body to think of a one-cancelling-out-the-other mentality, although healthy post-workout snacks are no bad thing – try some of the recipes here!

Keep a workout diary

Logging your workout and how you feel afterwards makes you feel accountable – sounds silly, but you may often find your want to work out so you can update your log! Instagram now allows you to link two accounts, so you can start a separate fitness focused account if you don’t want to post your gym selfies and post-workout shake pictures to everyone on your personal feed!

Check in online

There are plenty of hashtags on twitter and instagram you can browse for inspiration, including #fitfam, #kaylaitsines, #toneitup and #blogilates. Checking in with these communities helps you stay motivated and on track, and it’s a lovely way to find an accountability buddy.

Now it’s time to put these into practice… no more reading : ) Go sweat, go sparkle.

 

Spicy spinach scramble

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I love this breakfast option – it’s great to start your day with protein, and the spinach gives you plenty of nutrients. Bread selection will make or break the healthiness of the dish – go for a good rye or wholegrain, and don’t have bread too often. The one pictured here is the walnut cob from Sainsbury’s as a weekend treat!

For 1 person, you should beat 2 eggs, and start to scramble them in a frying pan. Your pan should be prepped with as little olive oil as possible or half a tsp coconut oil. 

Add in around 2 handfuls of raw spinach (make sure if you haven’t bought ready-washed that you run it under the tap first!) and shake a little cayenne pepper into the pan. Less is more when it comes to this, I find. Chop 1/4 – 1/2 a fresh, red chilli and add to the pan. Keep scrambling ; )

The fresh chilli is great Vitamin C and for boosting immunity. Some suggest it helps raise the metabolism too. The cayenne adds an extra kick if you like the spice.

I like my scramble firm, but it’s personal preference of course, so once done, serve on your unbuttered wholegrain/rye toast, with spinach on the side.

You can also add red bell peppers, watercress, or asparagus too, to mix up your brunch.

Enjoy.

 

 

Quick protein mug cake

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You will need:

1 egg

1/2 scoop natural protein powder (my preference is the Nature Valley Soya Protein Isolate one from Holland and Barrett)

1/4 tsp baking powder

Drizzle of honey or pure maple syrup (just make sure it’s 100% natural! None of those ‘desert’ syrups / golden syrups)

Dash of water / almond milk

Beat your egg, and mix in all of your other ingredients thoroughly in a mug you’re happy to put in the microwave. Whisk briskly with a fork until smooth (some lumps are normal!) and like cake batter. Microwave for approx. 3 minutes. 

Once your microwave cake has risen, tip your mug upside down and you’ll have an instant sponge.

Serve with clementine slices and a sprinkle of cinnamon, some lemon zest or a smear of peanut butter.

 

 

 

Love that Body chocolate shake (protein powder free)

12801307_535229466651547_8913664360817129029_nA lot of you like the idea of a healthy shake that can double as a quickie breakfast, pre or post workout snack, or something to sip on mid afternoon to keep those office biscuit cravings at bay. So many of you have been asking for recipes that fit these criteria that you can make confidently without protein powder – and still get that great taste.

We’ve been doing a little taste-testing and concluded that this is the best of the bunch!

It’s a useful one to whip out if you’re staying with friends or relatives who don’t have protein powder in the house, or if you don’t tend to buy and use protein powder generally. I was never a shake fan at all before I discovered making my own natural protein shakes. Just remember to use them as part of a healthy balanced diet – they shouldn’t be used consistently as meal replacements.

For the Love That Body Chocolate Shake, you will need:

1/2 ripe banana

1/4 cup or 3 generous tablespoons of natural yoghurt (greek yoghurt adds too much of a tang; you ideally want natural yoghurt with live cultures. I like the Yeo Valley one. You should try to avoid fat free varieties as they often have added sugars and flavourings. A little good fat is not bad for you!)

1 heaped tsp raw cacao powder (if you’re in the UK, you can find this at Holland and Barrett. This Choc Chick Organic Raw Cacao powder is my personal favourite!)

Optional – 1 tsp organic honey or agave nectar

1/2 cup of water (if you want it to be milkier, you can use almond milk here, but you may be surprised how great it tastes with just water… try it out for a lower calorie version)

Blitz your ingredients in a blender and serve!

This mason jar is from Paperchase, and I like to have my shake with a handful of fresh raspberries, but you can vary and have it with strawberries, a sprig of mint, or even add a little chilli into the mixture for an extra kick.

What are your favourite healthy shake recipes?

‘Rum Truffle’ Protein Potion (natural!)

12801252_10154029063109571_7977042735221010885_nYou can do this a couple of ways – plain, the way I opted for this evening – essentially a cacao protein shake, great for a post-workout smoothie or a snack to keep you going if you’re gonna have to work all evening and can’t make dinner. Or, you can ‘FriYAY’ it a little, with or without alcohol. I’ll let you decide ❤ This was inspired by The Aztec, which is a delicious (treat day!) chocolate tequila cocktail which I first tried at Freud, London – you can find yours here. It’s significantly less healthy than this brew though, I’ll tell you right now!

There’s lots of ‘approving’ in this recipe; don’t worry too much, and you may want to season a little differently to suit your tastes anyway, for example, I’m not a huge sweet tooth, but you might be!

You will need:

Approx 3/4 tablespoon raw cacao powder

Approx half a cup of oats

Approx half a cup of cold decaf coffee (you can use caffeinated, but if you’re making the alcoholic version it’s best to use decaf!)

3/4 scoop soya protein powder (natural flavour, but you could use chocolate). Whey is also ok, but I prefer soya for numerous reasons. Have a little read up on protein powder and pick what’s best for you.

Splash of water or almond milk to fix the consistency

1/2 a frozen banana (if you are more of a sweet tooth, you may prefer a ripe, fresh banana instead!)

FriYAY extras:

1/2 tsp vanilla extract (for non alcoholic version – optional)

1 tsp honey (for non alcoholic version – optional)

Splash of dark rum (optional)

Fruit & cocktail umbrella to garnish (strongly recommended!!)

 

This is SO SIMPLE and quick to make, I promise.

Put all ingredients in your blender.

Blend.

Pour.

Serve!

 

Enjoy. Happy Friday, folks.

 

 

Protein magic, & clean carrot cake recipe

12809559_10154022763194571_8624223923645781642_nThis tip changed my life… seriously

One of the best nutrition tips I ever discovered was originally something Katrina Scott mentioned in a Tone It Up video… that you can use protein powder to replace flour!

I suddenly had a ‘eureka’ moment. All of those foods you really want when you’re eating clean that you know would dent your progress… pancakes, waffles, cookies, cakes… suddenly became available… in a major, healthy, high protein way!

Sure enough, google and lots of kitchen experimentation later, I became hooked on including all of those old favourites, but in a healthy way. I’ll include more protein powder based recipes over time, as these are my specialty!

Clean carrot cake (makes approx 8, or 4 ‘shell sandwich versions’)

You will need:

1 small grated (or very finely chopped!) carrot

vanilla extract (optional)

2 tsps organic honey

1/2 scoop of protein powder (my preference is Nature’s Garden soya protein powder [I buy the isolate], and for this recipe I use the natural flavour)

cinnamon

1 medium egg or 2 egg whites

1/4 tsp baking powder

dash of water (or almond milk if you prefer)

Cake

  1. Beat your egg and whisk in with the protein powder, and several shakes of cinnamon.
  2. Add in your honey and baking powder. Mix thoroughly.
  3. Check the texture and add a dash of water or almond milk to thin the texture if needed.
  4. Gently stir in your finely grated carrot.

 

I use a madeleine mould for mine to make the pretty shell shapes – mine was a present from France, but I’d highly recommend you get a similar silicone flexible one from here, it makes the cakes so simple to remove – but any cup cake cases in a tin will work!

10 minutes in the oven at around 180 degrees should do the trick, but this depends on your oven.

Icing

If you’d like to ice them, or sandwich the shells together, you will need:

2 tbsps cream cheese

1 tsp organic honey

3 or 4 shakes of cinnamon

dust from your carrot gratings

  1. Combine all of the above (except your ‘carrot dust’) to make your icing, and spread on your cake.
  2. If this is your finished product, garnish with your carrot dust.
  3. To make the ‘shell sandwich’ version, sprinkle your carrot in the middle and then stick two shells together.

Enjoy, and sparkle