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Sweetcorn Fritters 🌽🍳⁣ ⁣ A quick and easy recipe to make brunch a little more interesting (if you are a classic eggs on toast person like me!)⁣ ⁣ Ingredients (4 fritters):⁣ ⁣ 200g sweetcorn⁣ 1 chopped chilli⁣ 2 chopped spring onions⁣ 1/2 grated courgette⁣ 1 egg⁣ 40ml milk⁣ 60g flour ⁣ ⁣ ⁣ Method: ⁣ ⁣ • Heat oil in a frying pan ⁣ • Add all ingredients except the egg to a mixing bowl⁣ • Beat the egg separately then add to the bowl⁣ • Mix all ingredients together ⁣ • Spoon 4 lots of the mixture separately into the frying pan (it maybe a bit sloppy but it’ll stick together with the heat)⁣ • Cook on each side for around 2-3 minutes and serve with poached eggs on top!⁣ ⁣ ⁣ Let me know if you try it and tag me in your photos 💪🏼 #sweetcornfritters #recipeinspo #poachedeggs #brunchgoals

Pre Workout Nutrition 🏋🏼⁣ ⁣⁣ ⁣ My social media feed is full of people working out from home, whether it is live sessions with their PTs or via Insta live stream (which is amazing!)⁣⁣ ⁣⁣ ⁣⁣ Fuelling your body for a workout can help you perform to the best of your ability and keep you going for longer to prevent the feeling fatigue. I am writing a full blog on this but here is a quick overview.⁣ ⁣⁣ ⁣ There are two types of pre workout nutrition; the stores from what you have consumed in recent days/hours and the food you consume immediately before your workout.⁣ ⁣⁣ In general your pre exercise meal should ideally be rich in carbohydrates teamed with some protein and fats.⁣⁣ ⁣⁣ However, the closer to your workout you are eating (especially for HIIT/high intensity training) it may can be beneficial to reduce your protein and fats. This is because they can slow down the absorption of carbohydrates which we need to be available as blood glucose/muscle glycogen – helping you train at a high intensity. ⁣⁣ ⁣ ⁣⁣ What does this look like as food?⁣ ⁣⁣ ⁣ Examples of pre workout snack (1-2 hours before) ⁣⁣ ⁣⁣ - Banana⁣⁣ - Fruit smoothie with milk⁣⁣ - Cereal bar⁣ ⁣ ⁣⁣ ⁣ Examples of a pre workout meal (4-5 hours before)⁣⁣ ⁣⁣ - Overnight oats/porridge with milk and peanut butter⁣⁣ - Chicken and Avocado Sandwich⁣⁣ - Vegetable Pasta with tuna/tofu⁣⁣ ⁣ ⁣⁣ ⁣ If working out fasted is your jam then post exercise nutrition is important for you to ensure you are replenishing your body right after your session, but I will post more on this soon! ⁣⁣ ⁣ ⁣ #preworkout #hiitworkout #preworkoutmeal #sportsnutrition #mondaymotivation

Shake Ya Salad 💃🏼⁣ ⁣ Do you shake your salad? 😂 the stupidest question ever but I can’t not do it anymore!⁣ ⁣ I chop and put all my salad in a Tupperware with rice, chicken/tofu/eggs, a tsp of tahini, drizzle of olive oil and lemon juice and shake it all together!! Then sprinkle with seeds and chilli sauce.⁣ ⁣ It makes it so much more appealing, I honestly don’t know why! Give it a try 🤷🏼‍♀️⁣ ⁣ #salad #foodie #easylunch #5aday

Moroccan Chickpea Curry 🥰⁣ ⁣ To warm the heart and soul.⁣ ⁣ No fancy photoshop or anything here but a really nutritious, quick dinner that feeds 4 or is perfect for freezing if there’s just one or two of you.⁣ ⁣ Ingredients:⁣ ⁣ * 400g Can of chickpeas (drained)⁣ * 400g can of coconut milk⁣ * 400g can of chopped tomatoes ⁣ * 1 tbsp of Harissa⁣ * 1 tsp of turmeric ⁣ * 1 tsp of hot paprika ⁣ * One chopped onion⁣ * Any veggies you have that need eating or frozen veg works just as well too.⁣ ⁣ Method:⁣ ⁣ There is no fancy way to do this, it is simply:⁣ ⁣ • Adding the onion and spices into a hot pan/wok for 4-5 minutes ⁣ • Add the veggies of choice with the chopped tomatoes, stir and cook for 1-2 minutes⁣ • Mix in the coconut milk and bring to simmer⁣ • Add the chickpeas, cover the pan with a lid or foil and turn heat down to low and simmer for 20-30 minutes⁣ • Serve with rice, Pitta bread or naan bread adding some yogurt, nuts or fresh herbs to garnish ⁣ ⁣ I know some cupboard essentials aren’t available at the moment especially tomatoes so you can use fresh ones or just miss them out completely and have a more coconut spiced curry! ⁣ ⁣ I noticed a lot of chickpeas on the shelves when I was in the supermarket and not much else around on that aisle... just a reminder that chickpeas are a great source of protein and fibre 🥰⁣ ⁣ #chickpea #moroccanfood #chickpeacurry #foodie #recipeinspo #plantbased

Nutrition for Runners 🏃🏼‍♀️ ⁣ ⁣⁣⁣ ⁣⁣⁣ With social distancing being more important than ever and more people taking up running to clear their heads and get some extra exercise in I thought I would give some top nutrition tips.⁣⁣⁣ ⁣⁣ ⁣⁣⁣ • Pre Run:⁣⁣⁣ ⁣⁣⁣ If you are starting to take on running, now is not the time to be going low carb. Carbohydrates are an important nutrient for long distance runners, ensuring the diet is rich in high quality carbohydrates can help with performance, recommendations pre-exercise are 6-10g/kg/day. See what works for you, if you cannot stomach a lot of food before a run first thing in the morning, maybe have a carbohydrate rich dinner the night before and then a banana 30 minutes or so before you set off. If you are running in the evening try consuming carbohydrates throughout the day in your meals and snacks.⁣⁣⁣ ⁣⁣ ⁣⁣⁣ •During the run:⁣⁣⁣ ⁣⁣⁣ For a run less than 60- 90 minutes there is no need to eat jelly babies or drink sport drinks but if you are running longer than this, consuming these types of carbs may help delay fatigue and maintain blood glucose concentration.⁣ ⁣⁣⁣ ⁣⁣ ⁣⁣ • Post Run: ⁣⁣⁣ ⁣⁣⁣ Carbohydrates and protein together has been shown to enhance recovery. Carbs to replenish the body’s glycogen stores and protein to repair muscle damage, so if you have been lucky enough to get some beans, the classic beans on toast is a great post run meal. Don’t worry if you don’t have an appetite straight away, research shows that you don’t have to consume protein in the ’30 minute’ window. Consuming protein (approx. 15-25g portion) with each meal and snack throughout the day increases muscle protein synthesis.⁣⁣⁣ ⁣⁣ ⁣⁣⁣ • Hydration:⁣ ⁣⁣⁣ This is so important and is very personal to each individual, play around and find a hydration strategy that works for you, just don’t underestimate how crucial this is before, during and after your run.⁣ ⁣⁣⁣ ⁣⁣ ⁣⁣ I appreciate this is top line stuff, it is hard to be specific but please ask away if you have any questions!⁣⁣ ⁣⁣ #sportsnutrution #hydration #running #fuelyourbody #nourish #runnersnutrition #senr

Insta V Reality ➡️⁣ ⁣ Fresh mornings call for home workouts, pretty porridge (for a minute anyway) and dog walks 🥰⁣ ⁣ I am really loving seeing all the live workouts, food recipes and group video calls going on! My feed on this account is heavily food and fitness though so if you have any other feel good accounts you would recommend please let me know to freshen up my feed for social distancing life 💗 #porridge #porridgebowl #homeworkout #feelgood #foodie #sundayfunday