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Bite Bite of food, Bite of life.

May 2017 Issue 2

We love spring!

Salads that taste

AMAZING Not all salads have

Get ready

for spring with

4 healthy snacks

to be dull

Supermarket Survival Guide Will you crack?

Look at our step-by-step guide

Pull-out recipe book Chocolate and Vanilla Cheesecake Cornflake Crusted Chicken Strips

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EXCITING FOOD IDEAS

£3.99rrp

Vegetable Biryani

1

www.naked.com

It’s water from a coconut.

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Contents Recipe Book Banana Pancakes with Raspberry Sauce

Black Bean Mango Rice Special Prawn Fried Rice

Vegetable Paella with Chickpeas

Peach Curry with Coconut Rice

Cornflake Crusted Chicken Strips

Chocolate and Vanilla Cheesecake

 Overnight Cocoa Oats Mixed Berries Smoothie Bowl

Green Smoothie Bowl

ALSO INSIDE

12&13 Veganism The

diet everyone is talking about 14 This Years On Trend Kitchen Accessories 15 How To Make Your Lunch Hour More Productive What to do when you’re bored on your lunch 16&17 Catnap Snacks Bringing You Down? List of high energy foods

4 4 Salads That Taste

Amazing Not all salads have to be dull 5 4 Party Snacks That Won’t Break The Bank Wine and dine for cheaper 6&7 Courgette Spirals & Carrot Noodles The spiralizer craze has hit our vegetables 8&9 Get The Spring In Your Step With 4 Healthy, Spring Snacks Get ready for spring 10&11 Crash Diets, Busted? Do they work?

year

22&23 Supermarket

Survival Guide How to save money and eat healthier 24&25 Focus Your Mind, Focus Your Diet How being mindful can impact your attitude to food 26&27 4 Quick Workouts To Do At Work Fit those exercises into your lunch break

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5 18&19 “Categorising

My Eating Habits Changed My Life” Are you a feaster, constant craver or an emotional eater?

20&21 “I Was Called Bacon, Pig And A Fat Bi*ch By My Uni Flat mate” Story of a girl who lost 9 stone in under a Bite Magazine 3

4salads The

that TASTE

Curly Berry Kale Take the bag of curly kale and wash it and arrange on plate.

Add chopped avocados and green peppers, throw in a handful of edamame beans and pumpkin seeds and top with hot sauce for a bit of spice.

Mango Goodness

Take a bag of rocket spinach and wash it and arrange on plate.

Add chopped mango, tomato, spring onions, avocado and chickpeas. This will certainly add a bit of excitement to your bog standard salad.

Chilli Quinoa

Take your bag of quinoa and use one scoop alongside two cups of water, bring to the boil and then let simmer for 10-15 minutes.

Whilst doing this fry off rocket spinach and mushrooms. When softened add to the cooked quinoa and add chickpeas. Top with tomatoes and add chilli flakes.

Keeping it Green Take your bag of quinoa and use one scoop alongside two cups of water, bring to the boil and then let simmer for 10-15 minutes.

Once cooked, add washed kale and toss gently. Add avocado and berries once complete.

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AMAZING The salads that

4

TASTE AMAZING

shopping list 2 tomatoes

Any hot sauce 1 packet of quinoa 1 can of black eye beans 1 can of chickpeas Chilli flakes 1 bag of spinach rocket salad Edamame beans 3 Spring onions 2 avocados 1 bag of curly kale 1 bag of frozen mixed berries 1 mango 1 green pepper 1 red pepper Pumkin seeds

Bite

PARTYsnacks BANK food and lifestyle

THAT WON’T BREAK THE

Y

ou’ve got a night in planned with your friends and you’re on a tight budget, trying to eat healthy-ish, don’t have much time to prepare.

Wanting some nibbles to coincide with the many drinks that will be consumed after a hard, stressful

week…what to do? Imagine the look on your friends face when you’ve said you’ve been at work till 6, it’s only 8, and you walk out with Choc-nut pretzels, strawberries that have been dipped in dark chocolate, Chocnanas and Oat bites.

Choc-Nut Pretzels and Chocnana COST £3.00

Ingredients: Pretzels, Bananas, Dark chocolate, Sprinkles - Melt your chocolate in the microwave, stirring every 15 seconds, until melted.

- Dip the pretzels into the chocolate set aside and sprinkle.

- Repeat with the bananas.

Strawberries in Dark Chocolate COST £3.00

Ingredients: Strawberries, Dark Chocolate.

- Simply melt your chocolate in the microwave, stirring every 15 seconds, until melted.

- Dip the strawberries in and place on a plate, leave to set then enjoy.

Healthy Oat, Vanilla Cookies COST £3.00

Ingredients: 40g Oats, 1 egg, 4 tbsp sweetener, 1 tbsp vanilla essence, dark chocolate.

- Mix together all the contents, not including the chocolate.

- Put the mixture on to a baking tray and into an oven for 20 minutes (preheated at 180).

- Melt the chocolate and drizzle over the finished cookies.

Bite Magazine  5

Courgette spirals carrot noodles,

&

the spiralizer craze has hit our vegetables with full force...

W

e chop, boil, and even set alight to our food, but the latest food trend has our vegetables looking less like their home-grown state and more like something cooked up in

a laboratory.

To add to the multitude of kitchen accessories we’ve already been sold, the spiralizer is one that will either stump you, or serve you.

Made for those looking to reinvent the way they present and eat their food, the standard kitchen top spiralizer comes with 3 different blade options to turn our everyday vegetables like courgettes, carrots, and squash, into vegetable tendrils.

Advertised as a low carb alternative to pasta, the spiralizer allows you to quickly and easily create

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‘spaghetti’ or ‘noodles’ out of vegetables.

Although not packed with vitamins or flavour, courgettes are one of the most popular vegetable to be spiralized.

An attractive option for those struggling to stick to their 5-a-day it’s a basic vegetable and when cooked, its texture is not too dissimilar to pasta.

Introduce a few herbs and spices and you can turn a bland pasta substitute into a perfect accompaniment to a Bolognese or basic tomato sauce.

But the Spiralizer has been subject to more photography than food.

Social media has been flooded with the colourful vegetable creations, with every health food nut and yogi alike jumping on the bandwagon.

There’s no doubt that the end product of a Spiralizer is eye-catching and therefore not surprising that supermarket sales of spiral-worthy vegetables have soared.

So, if you’re someone who thrives off aesthetically pleasing food then I’d recommend giving it a try, but if you’re not, is it worth the money?

A typical spiralizer will set you back £29.99 which of course if you’re planning to incorporate it into your everyday meals then the cost per use will be well worth it.

But if it’s going to sit in your kitchen cupboards for months on end, spiralizing the occasional courgette or carrot then you’re better off investing in either a cheap handheld one, or ditching the trend altogether. A kitchen knife can easily recreate the ribbon effect and sliced thinly enough, any vegetable could absorb flavors.

Although you can’t claim a lack of inspiration.

There’s thousands of recipes to choose from, whether it be online or in cook books.

Bloggers like Deliciously Ella (Ella Woodward) and Inspiralized (Ali Muffacci) have made a living out of the craze, taking part in TV interviews and releasing cookbooks. They highlight the benefits of including more spiralized vegetables in your diet and quickly blast the stereotype that vegetable based meals are often bland and uninspiring.

If you suffer from a wheat or gluten intolerance then swapping out pasta for vegetables could be your saviour. As they are low in carbohydrates, they

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food and lifestyle

may not satisfy your hunger straight away, so including lots of healthy fats like coconut oil, seeds, or avocado, will help you transition by keeping you fuller for longer.

Classic bolognese with courgette spaghetti Ingredients - 2 medium, finely slice onions - 1 tablespoon olive oil - 2 garlic cloves - small handful of finely chopped basil - 500g beef mince

- 2 x 400g chopped tomatoes - 1 beef stock cube - 1 teaspoon chilli powder - 1 teaspoon oregano - 2 tablespoon tomato purée - 2 courgettes

Method 1. Put the oil in a large saucepan over a low heat and gently fry the onions and garlic 2. Increase the heat to medium and then add the mince until it is browned, it should take 4-5 minutes 3. Then add the tinned tomatoes, tomato puree, basil, chilli powder, oregano, and stock cube.

4. Bring it to the boil, then reduce to a simmer and cover the pan with a lid. Cook gently for 1 hour, stirring occasionally until the sauce has thickened.

5. Put the courgettes through a spiralizer to create medium thickness spaghetti.

6. Gently fry them in a pan to soften and reduce the water content, then serve them with the Bolognese.

Bite Magazine  7

4 s k ac

GET THE SPRING IN YOUR STEP WITH HEALTHY, SPRING

5n

8  Bite Magazine

Bite

T

ired of running around the kitchen, opening cupboards, closing cupboards, sitting back down, opening cupboards with the cycle that goes on and on?

These are 6 quick, no hassle, healthy spring recipes that take minutes.

None of these recipes are too time consuming and you can even pre-

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Just take a few seconds to prepare your snacks, switch up the carbs, and the chocolate and you will feel such a difference in how much more body confident you will become,” says nutritionist Brittany Wilkes. These are some low fat snacks which help your body; as fat is much harder to burn than carbohydrates. Here are a list of healthy snacks!

Low in fat, get it done stat

FROZEN BERRY BITES

Take a bag of any particular berry you fancy (a popular is berries.)

Although this recipe will work with grapes or raisins, so pick what works best for you. Take some Greek yogurt and dip the berries in and place them on a tray, freeze them for 4 hours. Pick at when ever you fancy for a delicious snack!

Why berries?

The antioxidants in berries can help your body fight oxidative stress which could potentially to illnesses such as the common cold.

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make some of these in anticipation for the times where you know you are going to be ready for tasty snack.

Eating stodgy snacks, like processed foods and foods that are high in sugar, can leave people feeling sluggish. “Eating snacks is good for us, it is better to eat little and often, although grazing and snacking has a stigma that does not need to exist.

food and lifestyle

BAKED APPLE SNAPS

First of all you will need to heat up your oven to 110 degrees.

Thinly slice the apples and lay them out on a baking tray and lightly sprinkle them with a dash of sugar and cinnamon. Bake until fried which will usually be about 45 minutes.

Why apples?

An apple a day definitely keeps the doctor away! It has been said that apples may help reduce the risk of developing cancer, high blood pressure and heart disease.

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STICKY BANANA

Peel your banana and coat in any honey you fancy.

Lay out some granola evenly across a surface. Take your honey coated banana and roll back and forth in the granola. Pop it in the freezer or fridge and enjoy whenever!

Why bananas?

Bananas are very high in potassium, consequently meaning that they can protect you from things such as cramps. They are also known for helping with digestion.

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CHOCOLATE YOGURT BARS

Spreading out some Greek yogurt evenly across the bottom of a plastic container. Add some chocolate powder. This could be any chocolate powder of your choice, mix together until chocolate powder and yogurt blend well together. You can then add two table spoons of honey, to give it the sweet taste. Slice a banana and line the chopped banana up across the chocolate yogurt mix.

The place the lid on and freeze for 4 hours. Then cut into slices and enjoy!

Why Greek Yogurt?

All yogurt is good for us as it is a great source of calcium and protein. Greek yogurt contains twice the protein content of regular yogurts.

Bite Magazine  9

Crash diets busted?

M

any of us have vowed to lose that extra dress size we’ve been storing, and again, many of us have tried dieting. Over a third of Britons are following some sort of regime in an effort to lose weight so if you’ve told yourself to lose a few pounds this year, don’t worry, you’re not alone.

Crash diets are one of the most popular choices.

Quick, cheap, and usually easy to follow, they promise to trim you down without so much as a step into a gym. Often focusing on calorie counting or

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5:2 diet

All about calorie restriction, the 5:2 diet was created by Doctor Michael Mosley. For 5 days of the week you consume your standard amount of calories, and then for 2 days only 25% of your normal total calorie intake (around 500 for women, 600 for men).

PROS

- 2 days of restricting your diet isn’t nearly as daunting as doing it all the time, so for those who often give up on diets, this one will be more achievable.

- If you have a big appetite then the inertmittent fasting in this diet should help you recude your cravings.

CONS

- Fasting, particularly if you’ve never done it before, can often make people feel light headed and dizzy. It’s recommended for the 2 days of calories restriction that people lessen their work schedule and commitments.

- Be warned, the 5 days of no calorie counting doesn’t mean over eat, or the 2 days of fasting will start to become a lot more testing.

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only dipping in to certain food categories, it’s a fast way to lose weight.

But sometimes these diets can land you in hot water. Bone broth, detox tea’s, and vinegar have all been used in crash diets, and whilst they may sound interesting (and make for a good story to tell) they’re not always nutritionally beneficial for your body. So do they actually work?

We’ve chosen the top diets of 2017, picked them apart and laid them out, so you can make an informed choice.

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Juice cleanse

Easy to digest, juice cleanse are all the rage right now. Quick to prepare and packed with vitamins and anti-oxidants, juices are great for people on the go. It aims to flush out all the nastiness in our liver and gut, replacing it with good bacteria that will aid our digestion in the future.

PROS

- Our bodies take a little longer to absorb nutrients from solid foods so drinking a juice means you’ll be fuelling your body much quicker.

- Even though juices come in very questionable colours, quite often they contain foods we wouldn’t usually consume but are very good for our body, like kale and spinach. Combined with a banana and a few strawberries, healthy never tasted so good.

CONS

- Although they’re full of nutrients, most juices don’t contain enough protein to build up and maintain lean muscle, so if you’re a gym bunny, you might want to forget this one.

- Unless you thoroughly do your research and have enough money to be producing 3 to 4 juices a day, it can end up being quite an expensive diet.

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The Paleo Diet

Nicknamed the ‘cavemen’ diet, the paleo way of eating reflects back on what we could hunt and forage for in the Palaeolithic era. The only carbohydrates allowed are those from fruit and vegetables, and those eating a paleo based diet simply use meat or seafood, nuts and seeds.

PROS

- The healthy fats will keep you fuller for longer.

- A quick weight loss technique due to the lack of processed carbohydrates, and you’ll find yourself with a lot more energy thanks to less additives and preservatives in your diet.

CONS

- Not much research has gone into this diet, and therefore not many recipes have come out of it. If you’re creative with your meals, then give it a try but otherwise it could get quite dull.

- To maintain healthy digestion, it’s recommended we consume 3-6 grams per pound a day, which is hard to do with just fruit and vegetables.

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food and lifestyle

Alkaline diet

Based on the idea that the food we eat and the way our body processes it produces too much acid, the alkaline diet swaps meat and dairy for soybeans and tofu. Although our body naturally regulates our pH level, evidence suggests that those suffering from magnesium or potassium deficiencies are not sustaining the optimal pH balance.

PROS

- Perfect for those who are already vegetarian or vegan, this diet requires just a little extra thinking and knowhow. Relying on plant-base protein, vegetables, and nuts, it encourages healthy choices.

- Reduces the chances of chronic illnesses like diabetes, arthritis, and vitamin deficiencies.

CONS

- Scientific research suggests you can control the pH level of urine but not blood. Which squashes the claims that food can affect the pH level of our blood and provide us with an idea of our overall health.

- It generally advises you to avoid unhealthy processed foods, so rather than getting too hung up on pH levels, just make healthier choices.

The Atkins diet One of the oldest and most famous, the Atkins diet was created by Cardiologist Robert Atkins.

Consisting of a low-carbohydrate and high protein/healthy fats diet, it aims to balance out our meals through the provided meal plans. Instead of counting calories you’ll find yourself carb counting and advised to avoid starchy white carbohydrates.

PROS

- Results are quick to show, with the sudden lack of carbohydrates the pounds can quickly drop off.

- Simple to follow, it will appeal to those who want a quick and easy fix. An added bonus for the meat lovers, the Atkins diet includes a lot of lean meat.

CONS

- By cutting out the carbs, people often experience tiredness, dizziness and constipation.

- If you’re reliant on ready meals and processed food then you might find yourself struggling with this one, or at least spending a lot of time reading the carbohydrate information on the back of food packets.

Bite Magazine  11

VEGAN Want to switch up your food? Try the diet everyone’s talking about.

M

uch like our wardrobes, sometimes our diet and lifestyle could use an overhaul and this year it’s all about veganism. Veganism has been at the centre of attention with the meat-free, dairy-free diet having seen a 350% increase in popularity since 2006. Celebrities like Jennifer Lopez, Beyoncé and Jared Leto have preached the health benefits from lower blood pressure to clearer, smoother skin.

But it’s not all carrot sticks and hummus. Going from a standard meat eating diet to no animal products at all is a drastic change for the body. Research now shows that many of our vitamins and minerals can be not only be found in a lot of plants, but are even richer in nutrients than our previous sources, like meat.

But incorporating these plants into your diet is the hard part. Therefore, doing your research is essential.

You might think you’re helping your body, but without the correct information and understanding of food you could be depriving yourself. Nutritionist Haleh Moraveej explains what is so attractive about experimenting with veganism and the most common misconceptions.

Q

What are the advantages of veganism?

Veganism is becoming quite sexy and quite exciting and something that is an alternative but is a really good alternative. You are choosing healthy food that has enough evidence attached to it, for example it lowers cholesterol, heart problems, blood pressure, the incidence of cancer.

It comes with a lot of knowledge, we’ve now realised that we’ve lived without meat and are still okay! It’s really colourful and really exciting, you don’t have to miss out on any taste or flavour! There’s a safety of knowing you can manipulate the foods you can eat.

But also, it’s more of a lifestyle choice now. We are becoming more aware of what humans are doing to the environment and how we’re damaging it.

When we look at the world and what we’re doing to our food and what’s happening with our sea, it’s not nice. So, I think some people do it as a sort of resistance to food industries, to have a simple life

and know what goes into their food.

Q

For those thinking about going vegan but worried about where they can get their vitamins from, what advice could you give them?

There’s a safety of knowing you can manipulate the foods you can eat.

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For calcium, there are so many options, like soy milk and rice milk that are just as good or even better. If anything, cow’s milk is probably not very good for us because it comes from another animal.

Technically we should be having human milk but of course people don’t want to!

Scientists believe that the saturated fats that come from milk cause a lot of cardiovascular problems, so switwching to any sort of plant based milk with added calcium, you’ll get more nutrition.

One area in a vegan diets that people need to be aware of is vitamin B12 deficiency. So, if you’re vegan you might have to consume sort of supplement.

With protein, we now we know that one of the best sources are lentils, beans, and grains. You can find protein in so many different places so it’s very hard for someone to be nutritionally deficient.

NISM Q

History marks humans as hunter gatherers who are very much reliant on meat, do you think this stops us from experimenting with our food?

Definitely, this reliance we have on meat is not going to last. By 2020 we’re going to have 7 billion people on the planet and most of them are going to want meat. We’ll need to think about where are we going to put the animals and how are we going to produce this much meat.

It goes back to us being hunter gatherers and the woman gathering the fruit, seeds, and nuts and the men hunt for meat.

Without cooking meat, we would have struggled to break it down and utilise the protein.

So, the whole aspect of cooking, hunting, putting it all together, is possibly in our genes.

But if we look at our body and physiology, we aren’t predators.

Predators have sharp teeth, longer stomachs to digest meat, and sharp claws.

We are built more like herbivores, and not like tigers, so actually we were plant eaters and then when our brains got bigger we needed meat for a

man, sports man like competitive runners or body builder, so that is what’s changing these days. You can just do anything you want these days and that freedom of choice extends to food as well.

But being in a minority is not something humans like, we don’t want to be the odd ones out, we want to follow the crowd. If you’re going out and you’re the only one eating the bean burger in Nando’s then it’s going to look a bit odd. You have to be strong in your beliefs and maybe that’s how they got a bad reputation because they always had to fight.

Technically Would you consider we should pescetarianism and be having vegetarianism a stepping human milk stone towards veganism? but of course Real vegetarians and real vegans will people don’t call pescetarians a bit of a cop out. It still you that one foot in the meat-eating want to! gives section, but maybe it’s a diet born out of

source of energy and growth.

Q

Veganism has exploded on social media in the past few years and not always for the right reasons, why do you think there’s so much negativity surrounding veganism?

In the olden days, veganism was associated with activism and I think as a result you get people starting to associate them with certain thinking.

Anyone could be vegan, whether it be a business

Q

laziness because you know that a lot of fish is readily available like tuna and salmon.

A lot of people believe that the conditions that fish have are better than cows or chickens that are cooped up in a small space being force fed.

Is it real vegetarianism? Maybe not, maybe it’s a step backwards towards meat but it’s still kind of in the middle.

But it’s a personal choice, and it’s still a healthy choice. The protein that comes from fish is very healthy, it doesn’t have too much fat or cholesterol, it’s got a lot of essential fatty acids which 60% of our brain is made from. People don’t want to replace all that with supplements.

It’s a stepping stone, maybe after a while people can decide that they’re happy without fish and move onto vegetarianism or veganism.

Bite Magazine  13

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Avacado slicer

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Perfect for kids, the moulds are big enough for little hands and easy to clean.

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Water bottle

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£16, Oliver Bonas All-in-one pan

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Amazon

Bite recipe book

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Banana Pancakes with a Raspberry Sauce Ingredients:

Ingredients:

2 banana’s 1 egg 115g plain flour 140ml milk 1 heaped teaspoon baking powder 1 teaspoon vanilla extract

125g raspberries 1/4 cup water 1 tbsp syrup 1 tbsp plain flour (optional)

Method:

Method:

Peel and slice the banana’s, then mash them together in a bowl.

Put the raspberries, water, and syrup in a pan and gently bring to a simmer.

Mix together the flour and baking powder, and then add the milk, egg, and vanilla extract.

Once simmering, lower the heat slightly and cover the pan with a lid and let it cook for 10 minutes, stirring occasionally.

Fold the bananas into the rest of the batter.

Heat a frying pan with some oil, pour some of the batter in and cook for a few minutes until firm.

After a while the raspberries should have broken down into a sauce and it’s ready to serve.

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Black Bean Mango Rice Ingredients: 2 tablespoons of coconut oil 1 Âź of a cup of Vegetable Stock 1 onion 1 teaspoon Garlic Powder 1 teaspoon Chilli Powder 3-4 Bell Pepper 10 ounces of Black Beans 10 Button Mushrooms 1 Sliced Mango 120g Edamame beans 1 teaspoon Cumin Pinch of Salt Pinch of Pepper 200g Paella Rice

Method:

Add the vegetable broth to a boil in a large saucepan.

In the meantime, heat the coconut in a large pan

Add uncooked rice, and onions stirring until the onions become translucent.

When the broth has reached boiling point it is time to add the rice mixture.

In a separate pan, it is time to cook off bell peppers, mushrooms, black beans and edamame beans do this for roughly 15 minutes until everything softens.

Then it is time to sit in the pinch of pepper, salt and cumin.

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Wait until the mixture is all cool, then it is time to stir in the mango.

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Special Prawn Fried Rice

Ingredients: 350g dried long grain rice 2 eggs 1 onion, finely chopped 150g mushrooms, finely sliced 400g king prawns, cooked 125g frozen peas 2tbsp soy sauce low calorie cooking spray

Method: Cook the rice according to the packet instructions, drain, then leave to cool under cold water.

Meanwhile, spray a large non-stick wok, or deep frying pan, with a little low calorie cooking spray and place over a medium heat.

Whisk the eggs in a small jug with 1 tbsp. water, pour into the wok and cook for 2 minutes.

Turn the egg over, cook for another minute and set aside to cool.

Add more low calorie oil spray to the wok, turn the heat down slightly and cook the onion, mushrooms and prawns for 5 minutes.

Add the cooled rice and cook for a further 4 minutes, add the peas and cook for 2 minutes.

Slice the omelete into thin strips and mix in with the rice and soy sauce.

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Vegetable Paella with Chickpeas Ingredients: 200g Paella Rice 6 cups of Vegetable Broth 1 teaspoon Coconut Oil 1 teaspoon Garlic Powder 1 Green Bell Pepper Red Bell Pepper 1 Cup of Cooked Chickpeas Handful of Green Beans 1 can of chopped Tomatoes Lemon to Serve

Method: Bring water to a boil, adding the salt and the rice until fully absorbed which may take 20 minutes roughly.

Drain rice and put to the side for now.

Heat the coconut oil, cooking the onions until softened.

You will then need to add the chopped tomatoes, garlic powder, cooked chickpeas, green beans and peppers.

Stir in the rice, then slowly adding the broth until the liquid has evaporated.

Add a lemon to serve and enjoy.

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Peach Curry and Coconut Rice

Ingredients:

Ingredients:

1 handful of fresh coriander 1 400g tin of chopped tomatoes 1 400g tin of peaches ½ tsp chilli powder ½ tsp cumin 1 clove of garlic 1 onion 1 veg stock cube crumbled in 1 tbsp of oil

2 tbsp of fresh finely chopped coriander 2 tbsp of desiccated coconut

Method:

Method:

Melt oil in a saucepan, then add the finely diced onion and garlic.

Boil then drain the rice.

Keep on a low heat for a few minutes to gently soften them.

Add the coriander and desiccated coconut and stir it all together.

Drain the peaches but keep the juice for later.

Chop them up into small pieces and then add them to the pan.

Then add all the remaining ingredients into the pan and let it gently simmer on a low heat for 30 minutes for all the flavours to infuse.

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Cornflake Crusted Chicken Strips

Cornflake Chicken

Garlic Coated Olives

Hassleback Sweet Potato

Ingredients:

Ingredients:

Ingredients:

4 chicken breasts 3 eggs, beaten 40g parmesan 2 tbsp chilli flakes 2 cloves of garlic, crushed 40g gluten free flour 40g gluten free cornflakes dash of rapeseed oil pinch of salt and pepper

Mixture of green and black olives, pitted 1 clove of garlic, crushed 1 tbsp olive oil

4 sweet potatoes 4 cloves of garlic pinch of salt and pepper drizzle of olive oil

Method:

Method:

Method:

Cut the chicken breast into 2 to 3 slices, depending on thickness.

Wash the olives under cold water.

Preheat the oven to Gas Mark 6, 200C, fan 180C.

Dip both sides of the chicken into the flour.

Empty the olives into a bowl and pour the olive oil over the olives.

Make small vertical slits, approximately 2mm apart, 3/4 of the way down each potato.

Then dip in the beaten egg, parmesan, garlic and salt and pepper.

Add the crushed garlic to the olives and allow to marinate for an hour.

Insert the garlic, adding a little salt & pepper down slits.

Once they are evenly coated, add them to the plate of cornflakes, and make sure they are thoroughly covered.

Enjoy as a snack or alongside a dish as a side.

Leave to marinate for 1 hour.

Fry the chicken pieces lightly in the rapeseed oil on either side and serve immediately.

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Drizzle the oil on the potato and place into the oven for an hour.

Check the potato is cooked through.

Serve immediately alone or alongside the cornflake chicken.

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Chocolate and Vanilla Cheesecake Ingredients: 8 bourbon cream biscuits, crushed 40g flora light, melted 11.5g sachet of powdered gelatin 4 x 175g pot of vanilla muller light 2tsp vanilla extract 150g quark 2tbsp sweetener 40g dark chocolate 2tsp cocoa powder Method: Crush the biscuits in a bowl and pour over the melted flora, spoon into a 18cm cake tin and press down with the back of a spoon.

Cover with cling film and chill for 30 minutes.

Put the jelly crystals into a jug and add 250ml of boiling water, add the gelatin and stir until dissolved. Leave to cool completely.

Put the cooled jelly in a food processor with the yogurts, vanilla extract, quark and sweetener.

Blend together until smooth, then pour over the biscuit base and leave overnight, or until set.

When ready to serve, melt the chocolate in a heatproof bowl over a pan of simmering water (or melt in the microwave on a low heat for 30 seconds). Stir until smooth.

Dust with cocoa, and cut into 8 wedges to serve.

29

Overnight Cocoa Oats Ingredients 1/2 cup rolled oats 1 ½ cup of cocoa powder of your choice pinch of salt ½ cup of Alpro yogurt for a diary option use Greek yogurt 1 tablespoon honey ½ cup hazelnut milk for a dairy option use ordinary milk ¼ of raisins Orange zest to serve

Method: Add oats, coco powered, salt, into a jar and stir it around.

Adding the milk, yogurt, raisons, add the lid to the jar and shake the mixture around.

Leave in your refrigerator over night, and enjoy the next morning!

Adding orange zest to serve.

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31

Mixed Berry Smoothie Bowl Ingredients: 1 cup of frozen mixed berries 1 cup of cranberry juice 1/4 cup of yoghurt 1 tbsp of lineseed 1 tbsp of honey (optional)

Method:

Blend the frozen berries, cranberry juice, and yoghurt.

When the mixture is smooth, add the lineseed and blend again.

Top with blueberries, granola and desiccated coconut.

32

Green Smoothie Bowl Ingredients: 2 large handfuls of spinach 2 cups of cranberry juice 2 medium banana’s sliced and frozen 1 cup of frozen strawberries 1 tbsp of lineseed

Method: Blend the spinach, cranberry juice, and frozen banana’s.

When the mixture is smooth, add the frozen strawberries and lineseed.

Top with raspberries, desiccated coconut and mixed seeds.

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HOW TO MAKE YOUR LUNCH HOUR MORE

1

productive

Don’t eat at your desk It might seem like a good idea to eat your lunch sat at your desk, but don’t. After being sat there for 4 hours, and the next foreseeable 4 hours it’s best to take your lunch to another space in your work to eat, and get away from the work for the time you take to eat.

3 5

Dine with friends

Use your lunch hour for socialising.

You don’t need to have a glass of wine (you probably shouldn’t) to enjoy friends’ company. Set a date with a friend in a café near to your work, you’ll be much happier when you get back into work.

Make sure you’ve got a satisfying lunch

If you’re not out dining with friends, make sure you’ve prepared a lunch to take with you to work. There’s nothing worse than looking forward to your lunch break, going to buy lunch from a supermarket and not enjoying it. Make sure you’ve prepared something you know is going to fill you and make you satisfied till’ tea time.

2 4

Get some excercise Use the first 5-10 minutes of your lunch to get exercise, even if it’s a walk down the street. Getting your heart rate going mid-day will help you feel less tired for the last few hours of the day.

Go to the gym

If you don’t have the space to do a small exercise at work, hit the gym on your lunch break.

Take advantage of your hour and go to the gym, it doesn’t have to be a huge workout but getting your heart rate going will boost your energy. Just make sure your gym has showers before returning into work.

6 7

Take the full hour

Downtime is essential. The hour break allows you to recharge and make yourself more productive. Allow the hour to be full of relaxation and ‘me time’, even if that means sitting and watching the staff room TV for the duration of the hour, let it be or making it extremely productive doing non-work related activities. Enjoy and relax.

Drink more water

Water is so important, not just to keep hydrated but to keep you full for longer. Drinking at least 6-8 glasses of water a day will also give you many health benefits.

Bite Magazine 35 15

p a n t Ca

SNACKS BRINGING YOU DOWN? We have all fallen victim to drinking excess amount of coffee and trying to get naps in here and there, just to get us through our day. Dietician Brittany Wilkes has her list of the most energising foods to get you through any day!

H

eadaches, tiredness and low-energy? It is easy to get engrossed in our days; so used to this feeling of drowsy that we accept it as a state of normality. The most obvious answer here would be to seemingly get more sleep.

But what if you’ve tried that?

A strong contributor to what makes us feel energised and ready for the day is the fuel that we put into our bodies.

Research has been done

16 36 Bite Magazine

by UCLA says that eating processed foods. According to foods that have lots of high dietician Brittany Wilkes “Many sugar, processed food and people are simply unware that food that is high in fat, has the high saturated fatty a significant impact on foods that people “Many our performance. It is are putting in people are also suggested that their body, will unaware of how obesity is a cause of make them feel saturated foods laziness rather than sluggish, it’s an effect. This means WILL make them just a short burst that the poor-quality energy. To fully get feel sluggish” food that we are putting the most out of your in our body cause fatigue food, feel great about as an effect, which may result yourself, and take on the to over-eating of these foods, world.” Here are 6 high energy as laziness and demotivation foods to get you through any can be a result of eating high day!

NUTS Almonds, cashews, pecans, and most nuts are absolutely packed with protein, fibre and nutrients that are great source of energy.

As a top tip, you can also use natural peanut butter on some wholegrain bread as a healthy, high-energy snack. As long as the peanut does not have any added sugar or added sodium and the wholegrain bread is a complex carbohydrate.

FRUIT You have to be careful with fruit, although it is a great source of quick energy which contains simple carbohydrates this can mean we crash quickly, but they are also full of natural sugars which are body does not need too much of.

Although, they are also packed with fibre and a lot of other nutrients that your body can really take advantage of!

BEANS Beans are packed with calcium, magnesium and potassium. They are very good for your metabolism as they help to keep it elevated.

Beans are full of fibre without any saturated fat! When you eat beans, it is also known to improve your cholesterol, which, in turn, reduces heart disease. Beans are full of B vitamins and a good source of complex carbohydrates. It is important to note that a lot of pre-canned beans are not that good for your energy as they are known to be full of preservatives. However, it is worth getting on the bean hype as they are incredibly versatile and go with almost any meal!

Bite

food and lifestyle ‘COFFEE ISN’T ALWAYS THE BEST OPTION’ There are a number of things that people who feel like their day may be lagging a little boost who try to fill the void with energy drinks and coffee, that which many people fall victim to. However there are

GREEK YOGURT Greek yogurt is one of the best things to snack on as it is simple, easy and filling. As a top tip, you can add any cocoa powder to it to give it a great taste. Greek yogurt has a high amount of protein which means your body has to work extra hard to boost metabolism to try and break down the protein. This is because protein is one of the hardest things to break down. As a result, your body has to work harder; so over all it keeps your metabolism high. Although, you want to make sure that the yogurt has a low amount of sugar in it. This is because sugar of this sort will only give you a short amount of energy and then you may crash very quickly.

THE ALTERNATIVE?

some foods out there which give us the same amount of energy which get us through the day. Here are the top 5 high energy foods that are bound to get you through any tough day.

WHOLEGRAIN Carbohydrates are our body’s greatest source of energy. It is important to note that there are two types of carbohydrates.

These are simple and complex carbohydrates. The healthy brown and wholegrain bread and foods like potatoes are complex carbohydrates. This means that they take longer for our body to break it down, resulting in our body having a more sustained energy.

This energy lasts longer for us and greatly impacts our performance. Simple carbohydrates are things like fruit, and although they are good for us, they are not what you want when looking for a long lasting source of energy.

They will give you a quick burst, which can subsequently leave you crashing down later in the day.

The alternative is simple. You will feel tired. These high energy foods are essential to keep us going throughout the day.

Dietician, Brittany Wilkes says “Often, children and adults find comfort in processed foods and fruit; these release short energy bursts which lead us to quickly crash. Which will make us feel tired shortly after eating. With this in mind, it is important not to cut out all sugars, but we should lower our intake of processed foods. Instead of sugars and foods that are processed we can look at foods that are high in iron, such as red meat, pork, seafood, beans and dried fruits to prevent our body from fatigue.” These are important to think about when talking about tiredness. When we eat a lot of processed foods, we are or getting the nutrients that is essential to our body. Not getting things like B12, Vitamin D are what causes our body to crash, this is why it is so important to eat the foods that are listed above.

Bite Magazine  37 17

“CATEGORISING

MY EATING HABITS

my LIFE”

CHANGED

Debra Speakman talks about how the BBC show experiment ‘What’s the right diet for you?’ changed her life. Discovering that she was an ‘emotional eater’ and that her partner was a ‘feaster’ helped her realise the problem, and helped her change her and her husband’s ways.

F

38

ood is pivotal to our survival, meaning that our relationship with food is often distorted.

Many of us may view food as an addiction, some may see it as comfort, and some many not even notice that the sheer amount of consumption could be extremely harmful to us.

Many of us have different reasons for the out-come of our weight-gain or attitude to food. A theory that was compiled by Dr. Chris Van Tulleken and Professor Tanya Byron together with Britain’s foremost nutrition and weight loss experts from Oxford and Cambridge. 75 over-weight people were put through a series of tests to see if scientist could un-cover what causes their weightgain or distorted relationship with food. This show was aired on the BBC2 and the show was called “What’s the Right Diet for You?” We each have things that come naturally to us such as the diet we prefer, and what we see ourselves sticking to in the long run. This is why it is so important to find a diet that is sustainable and we can stick to. To understand and recognise that our relationship with food may be considerably non-typical, may be that we need to step back and ask ourselves a few simple questions. Do I feel comfortable after I have eaten? Does anyone around me ever comment on what I eat? Am I unhappy with my diet and relationship with food?

If the answer to any of the above is yes; you can take one step into making a difference to your life and your happiness.

”

Bite

1

What category do you fall in?

Emotional Eater

Is something in your life making you reach for the cupboards? When an emotional eater becomes a little upset or stressed, they will find themselves eating for comfort.

Debra and Michael both aged 20

food and lifestyle

2

Constant Craver

Just eaten and you are still hungry? A constant craver does have increased ‘hungry’ genes that can increase the risks of further diseases; it makes them feel hungry all the time.

3

The Feaster

Find yourself clearing your plate and wanting more? Feaster produce less of the hormone that tells us that we are full.

They eat and eat without feeling they need to stop.

‘Find out the problem, find your support base’ says Debra Speakman(lost 5st)

Debra at 16 stone

Me and Michael first met in high school, and got together when I was 16. We have been together through thick and thin – literally. The heaviest I have been was 16 stone and now, 11 stone, I truly think we are each responsible for the others weight loss.

There are 2 steps to losing weight in my opinion. Find out the problem, finding your support base.

I had always been a little big for my height, and sticking to a diet, like many people, has always been a colossal challenge. I am an emotional eater, meaning I eat to find comfort.

This could be anything from a big problem that could alter your life, or it could be a small issue like having a

difficult day at work. Knowing which sort of eater you are really helped me. The importance of understanding which kind of eater you are is as important at finding a diet for you that works. I am a sweet tooth and I do like to eat a lot when I am down.

Slimming world was the perfect diet for me, when I do feel down I can pretty much each a lot of what I want, without feeling guilty and without weight-gain. Sticking to a diet can be one of the most mentally draining things – working with my best friend we were both able to stay on track.

My best advice to you; distinguish your habit, pick a diet you can obtain, find your support base.

‘As a feaster, I was just overdoing it’ Debra after losing 5 stone

Michael at his heaviest 21 stone

says Michael Speakman(lost 6st)

My habits and eating habits have always changed and fluctuated through-out my life. I have always been a reasonably physical person, and as an former fire fighter, I have always been forced to be that way inclined. However there were times when I did let my weight get a little more than I was happy with. The heaviest I have ever been was 21 stone.

Finding out that I was a feaster did change my life. I asked myself why I was always so painfully uncomfortable in late evenings; and the answer my wife simply presented me with was you are a fester, the

sooner you realise this the better!

From that moment on I had smaller portions and ate slower, to find that I felt significantly better about myself.

Finding a diet that I could stick was fairly simple. Atkins was the one for me and having my wife there reminding me why am on this diet and reminding me to take it slow, I have never been more happy with my weight; support base is probably the most important thing about this story, so my advice to you is to go out and find your support base. Whether this be a friend from work, your partner or a weightloss and lifestyle book.

Bite Magazine  19 39

“I WAS CALLED BACON, PIG AND A FAT BI*CH

BY MY UNI FLAT MATE” STUDENT LOST 9 STONE IN UNDER A YEAR AFTER BEING CALLED ‘BACON, PIG AND A “FAT BITXH” BY HER UNIVERSITY FLAT MATE

Before: Jessica weighing in at 22st

40 20  Bite

A

n overweight universty student was driven to loose 9 stone after being called ‘bacon’ ‘pig’ and a ‘fat bi*ch’ by her flat mate in student halls.

Jessica Morrell, 19, was left feeling traumatised after her new flat mate bullied her because of her size.

At her heaviest, she weighed more than 22st, as a result of having a boyfriend and not paying attention to how much she was eating.

When she split up with her boyfriend and quit working at two major fast food restaurants, Jessica started cutting down on sugary drinks and dramatically decreased the amount of takeaways she was having after a night out.

And now, having dropped to an impressive size 12, she gets positive attention at university and by her new flat mates.

Even her old flat mate commented on her dramatic weight loss, at a party, telling her she looked ‘amazing’.

Jessica, a drama student at

Huddersfield University, said: “My initial motivation was to prove everyone wrong.”

“I’ve been overweight for years; in school I don’t think I was ready to loose the weight.”

“My initial motivation was to prove people wrong” “You have to be mentally ready, you can’t just decide you’re going on a diet.”

Jessica’s weight gain spiraled out of control when she worked at Greggs and McDonalds during school.

The struggle of juggling two jobs alongside A-Levels meant she relied on convenience, eating the free meals from work was the easy option.

“I had always been chubby, I’d eat whatever I wanted, when I wanted.”

“My mum would just buy in pastries, bread, biscuits, crisps and chocolate bars.”

Jessica would go to the local fish and chip shop every

lunch time and buy a full meal.

At the age of 18, Jessica had a body mass index of 48.5, 1.5 off the World Health Organisation’s highest level of obesity.

After splitting up with her long term boyfriend of 3 years, Jessica knew something had to change for good.

“Because I was so big, the weight literally fell off me.”

“Doing as little exercise as walking to university 3 times a week made a difference, I started making meals myself and restricting what I bought at the

and continue with her healthy eating, to get down to 12 stone (guideline from her GP).

“I can’t explain how happy I am with how far I’ve come, I’m so glad I’ve had the support from family and close friends, some days have been tough but it really has been worth it in the end.”

Although it’s been a year long process for Jessica, this is something that she will have to work on and maintain for the rest of her life, to stay at a healthy weight and lower the chances of serious illnesses like diabetes.

Bite

food and lifestyle

“You have to be mentally ready, you can’t just decide you’re going on a diet” supermarket and when I went out for meals with friends.”

She says when she uploads pictures online onto social media, people from school who taunted her and acted like she didn’t even exist are complimenting her on her weight loss and dramatic transformation.

Jessica said: “My next major move will be to start the gym and tone up my body, loosing 9 stone and not exercising means I have lots of excess skin on my legs, stomach and arms.”

Jessica has a problem with her knee dislocating, with all the weight focused on her knee it meant that it would often dislocate.

“Going to the gym will be a challenge, I can’t do too much exercise because there is the risk that my knee will dislocate and cause me a lot of pain.”

“I actually still look quite big, because of all the excess skin, hopefully because I’m only 19 I can get rid of it quickly without any form of surgery.”

Jessica plans to join the gym

After: Jessica’s 9 stone weight loss

Bite Magazine 41 21

E L T AT

SUPERMARKET B H LT

A

HE

SURVIVAL GUIDE Need to save money AND stay healthy?

Follow our step by step guide to help you shop at the supermarket

DON’T GO WHEN YOU’RE HUNGRY

DON’T GO WHEN YOU’RE UPSET

AVOID THE CHOCOLATE AISLE

GO WITH A FRIEND

There is nothing worse than feeling really hungry and walking around a supermarket full of amazing, tasty food.

It’s never going to end well, make sure you’re completely full up before you go.

Comfort eating is most peoples worst enemy. Don’t go with the intention of buying loads of bad food just because you’re upset.

It will upset your bank balance, give yourself a treat but don’t go overboard.

If you clock the chocolate and then there’s no stopping from there, avoid the aisle completely.

If you can’t control yourself, remove yourself from the situation. You’ll be thanking us later.

Go with a friend who will tell you no, they’ll be able to pep talk you on how much better off you would be without all that bad food. For those whose friends are the problem: It’s probably best you ignore this one.

START

42 22  Bite Magazine

WRITE A SHOPPING LIST

TAKE YOUR TIME, RELAX, CHILL

STAY STRONG, YOU CAN DO IT

TREAT YOURSELF, THEN PAY...

Plan all your meals beforehand, and write out the ingredients on a shopping list. Make sure you plan for all of your meals and snacks, this way you won’t end up spending money on things you ‘think’ you need.

Give yourself plenty of time to walk around.

It may sound silly but when we’re rushed we make decisions that aren’t always the best.

Giving yourself time allows time to think about how to save and if you need it.

They say to live in the now, but in this case think about the long run. You will have saved more money by being efficient AND you won’t be buying as much bad food to snack on. It is a win win situation.

We can’t be good all of the time, treat yourself sometimes and some weeks you can spend more than others. It’s about balance. Then you can assess the situation, if you’re happy, go ahead and pay.

FINISH

Bite Magazine  23 43

Focus your mind, focus your diet

T

he power you feel when you have control over something that is as complex and inconceivable as the human brain, is something that can be easily over-looked and taken for granted.

Getting caught up in the hustle and bustle that is day-to-day life can simply tear us from the caring relationship that we should have with our mind which will impact what we are putting into our body, as we get caught up with day to day responsibilities.

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As ‘catastrophising beings’ we tend to let the world consume us and our bodies; incidentally leading us to forget, every once in a while, that it is okay to take a step back. It is okay to detox your body from the tension and grit; subsequently leaving us buckets of time to focus on more important things like healthy food and taking good care of our body’s, after all we do only get one body in this life time, we may as well do our best to look after it.

The importance of winding down and taking time to focus on ourselves at the end of the

day is crucial for your mind and your diet. They may not seem to be directly linked, however, your diet can play a huge part in how we feel as can many things.

A study has found that practicing meditation, and being more mindful of ourselves and taking care of our body’s can benefit us all in dramatic ways.

Professor Deborah Cobb-Clark, Director of the Melbourne Institute of Applied Economic and Social Research, said “Our research shows a direct link between the type of personality a person has and a healthy lifestyle”.

Bite Turn off Phone

Studies have shown that our generation is in and amongst a 50year sleep decline for the duration of sleep, and it also found that 90% of people spend the last hour of their day on their phones. Our brains absolutely need sleep to do their job. It is proven that going on your phone before bed; distracting you from sleep, decreases our motivation and over all makes people generally unhappy with an often negative outlook on life.

Having this negative outlook has consequently been linked to us falling into bad eating habits. This is an easy, yet important habit to get out of.

Diet is important

Think about your diet. Diet directly impacts how we feel.

First and foremost it is important to understand unhealthy food can put us in a state subconscious idleness.

The food that we are putting into our body is the fuel that powers the most needed and most powerful organ, the brain.

The many different sorts of food and nutrients that we put in our body such as omega 3, help structure brain cells, which aids communication in the brain and can also increase releases of serotonin.

This is directly linked with associated with feelings of happiness. This is just one example of how eating the right food can have a positive impact on our mind and our outlook.

food and lifestyle

and detaching yourself from your life.

If this is not your thing, try reading at least two chapters of a book a day, this is calming way to unwind and de-stress during the moments of reading you are only focused on the books, allowing you to be totally free of your own life.

Having a free mind is a clear mind, and when we are clear and clean thinking, this impacts our diet and what we put into our body, so it is important to be aware of that.

Meditation

On-going research is being performed in the relation between mindfulness and eating habits, however, Dr. Catherine Kerr, a researcher once said “Attending mindfully to present moment experience brings about changes in brain areas responsible for body sensations, especially body sensations related to hunger and craving daily practice will tune in to your body in a healthier way."

The mind is a powerful thing, more powerful then we are able to probably even conceive. To look after it is something we often neglect to do any mediation can be a perfect way to begin the process. I know it may seem a little far-fetched but stay with me; I’m not talking cross legged on the floor, creating obnoxious sounds. To sit, or lie, or how ever you feel most comfortable for ten minutes a day can be all you need to stay in touch with your body, and remind yourself how important you are.

Meditation is such a healthy thing to get into the habit of doing. It may seem a little difficult to get into, but I assure you as soon as you do, you will not regret it. One easy way to begin meditation if you have no idea where to start is to download an app called Headspace; taking up just ten minutes of your day it really will make such a huge difference to your life and your attitude. If you find this does not work for you, to lie on your bed with calming music playing can be just as effective.

“Daily practice of meditation will tune in to your body in a healthier way."

Lifestyle expert: Maria Sullivan

reveals her powerful

and fool proof guide to becoming a more positive person directly impacting your personality, consequently having direct links to our healthy lifestyle and attitude towards

Me time

In this society, we are told that we get from life that what we put in; and if we work hard, we will reap the benefits later in life, and to never have the belief that we are ‘entitled’. Many doctors have said to me that to take good care out our own mental health and our winding down food and everyday can out us is a better position to help activities. Follow these and be of service to others. Try having steps: a couple of hours to yourself. This could be having a bath and really de-stressing

Bite Magazine  45 25

: s t u o k r o w uick

T H C N LU

q

se

r lunch u o y n o o d s to

Easy exerci

hour

H

1

ave you ever felt like you’re wasting your lunch time by sitting in the staff room watching pointless TV? Here are 4 simple, yet effective workouts that will take up only a small portion of your lunch break. You don’t even need workout gear to do these exercises. Simply take 15-20 minutes of your lunch to do these calorie killers and work off that canteen-bought lunch.

SQUATS  Lower your upper body as far back as you can by pushing your hips back and bending your knees as if you’re about to sit down in your office chair.  Whilst lowering and bending into the squat, raise and extend your arms out in front of you to keep your balance.  Repeat these steps in reps, do around 10 squats then take a rest break for around a minute, repeat around 2-3 times.

Tip: Lean on the balls of your feet to keep your balance and stretch your arms out in front of you, you can use a light weight to keep you balanced.

2SIT UPS

 Lie down on the floor and lift your back up from the floor, curl your upper body forward until you reach your knees.  Repeat this step in reps, a good way to do it would be to do 10, then rest for a minute and repeat 2-3 times.

Tip: Try not to use your arms to pull yourself up, it’s best to keep them behind your head.

26 46 Bite Magazine

E M 3 I T

PUSH UPS

 Raise your body up of the floor by extending your arms, keeping your body straight.  Repeatedly push your body up and then lower your body back down.  You can repeat these steps in reps, do 10 press ups, rest for 1 minute and repeat 2-3 times.

Tip: If you can’t do a press up like the image shown, instead of resting the weight on your feet, use your knees instead.

4

DESK CLIPPERS  Stand with the desk behind you, grip the desk and move your feet out in front of you.  Lower yourself using your arms and then straighten your arms to lift your body back up.  Repeat these steps in reps, lower yourself 10 times, take a 1 minute rest break and repeat 2-3 times.

Tip: Make sure you’re bending your arms at a 90 degree angle and don’t lock them when pressing yourself back up.

27 Bite Magazine  47

Have you tried Alrpo?

The dairy-free alternative to milk?

- Low fat.

- Lactose free.

- Calcium enriched.

- Dairy free and delicious.

For more details and a list of stockists please see:

www.provamel.co.uk

ALRPO USE ONLY NON-GMO SOYA BEANS

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