Monthly Archives: February 2019

Holistic Weight Loss Boot Camp Recipes

Creamy-Chicken-White-Bean-Chili-6-of-8

 

 

 

 

 

 

 

 

 

 

The first recipe is Jen’s healthy chicken soup which she kindly shared with FitFarms whilst on the Summer holistic boot camp in London

To serve 4 people

Ingredients

2 teaspoons coconut oil

4 pints of water

8 carrots

3 leeks

3 large onions

1 stick of celery

3 chicken breasts cut into strips.

1 inch of ginger

1 whole chili without the seeds or if you like really hot food include the seeds

2 tablespoons of double cream or half a tin of coconut milk. If you would like it really rich and creamy you can add both.

Small shake of rock salt

 

Method

Chop the celery, carrots and leeks into cubes and put into a pan of boiling water (4 pints). Cook for 30 minutes until all the ingredients are soft.

Put the coconut oil, onions, ginger and chili into a saucepan and fry for 5 minutes on a medium heat. Then add to the other ingredients in the pan.

Mix in the coconut milk or the cream or both for a fuller flavour.

Using a hand blender blend together.

Add the chicken strips and carry on cooking for 20 minutes at a medium heat. Cut one strip in half before serving to make sure the chicken is cooked through. It should be very hot and white in the centre.

Poor into a bowl and add salt and coriander.

 

Chocolate Truffles

To serve 20 mini truffles

Ingredients

100 ml coconut oil

1 avocado

1 banana

2 teaspoons of Chia Seeds

50 grams of dark chocolate (over 70% cocoa)

 

Method

Put the coconut oil into a pan and melt.

Place a glass bowl over a pan of boiling water and melt and then add to the coconut oil.

Chop the avocado and banana and add to the pan with the chia seeds.

Blend all the ingredients together and pour into an ice cube tray.

Place in a freezer for 2 hrs. Take out and pop the truffles by pushing on the bottom of the ice cube tray.

 

 

 

Weight Loss and Fitness Boot Camp Balti

balti

 

 

 

 

 

 

 

 

Having had a discussion on the last weight loss and fitness boot camp in Norfolk about Indian takeaways, I ventured that I was given a new slow cooker for Christmas & had been making vegetable balti that comes out that tasty takeaways are no longer even thought about! Ok so that may be a slight exaggeration but I did promise to pass the recipe on & as I seem to have already deviated off my usual rails this week I’m staying on that train & throwing a food recipe on the tracks!

 

Vegetable Balti

 

1 Onion

2 Garlic cloves (chopped)

3 tbsp balti paste

2 tomato puree

1 tin tomatoes

300ml vegetable stock

Butternut squash

Cauliflower florets

Courgette

Carrot

Fine beans

 

If you would like some more wonderful cooking recipes Stephen suggests Jamie Oliver Healthy Recipes

 

I have put no quantities for the veg as I tend to see what I have & fill the pot from there, I don’t like wasting food so similarly I’ve added other veg if it needs using (I currently have one on the go with broccoli in it). If you’ve the time & inclination pan fry the onion & garlic first, then add the puree, paste & tomatoes & add to the slow cooker, though it works fine if you just throw everything in! Last note: ideally make it up the day before you want it & switch it on to low the next day for about 6 hours (or about 4 hours on high). Bon appetite!  Oh and a quick announcement – If you live in the London area and looking for the London FitFarms holistic weight loss boot camp we will soon be collecting from London Heathrow and taking you straight to the fabulous Norfolk Retreat which is close to Holkham beach.

Fitness, weight loss and lifestyle workshop

received_2059320577730609The last FitFarms fitness and weight loss camp in the UK was an interesting one for me as I got to have a stab at delivering the fitness workshop which isnt usually my domain.

We began by discussing what fitness is & what makes someone fit and it struck me that there seems to be a perception of what it means to be fit or even an image of it that is over simplistic & doesnt incorporate fitness in a holistic sense.

We broke down physical aspects of fitness into cardiovascular, endurance, strength, mobility, flexibility & proprioception, & discussed how each aspect is incorporated into exercise & it took me back a little to when studying rehabilitation & the goals of a rehab programme -maintaining/improving cardiovascular function, strength, core stability, gait, range of movement & proprioception to ultimately get someone back to full fitness & hopefully prevent future injury. All of these aspects are important & to me add up to what makes a person fit (as I read a while ago the only difference between rehab & training is the starting point).

I often mention about compensatory movements, how if one area of the body is restricted in movement it will cause another area to take over to try & fulfill a movement – the body gets there but not in the best or most efficient way which may then cause problems, but if we can work on those deficits to begin with we put ourselves in a much healthier position; similarly we may be fit in the cardiovascular sense but if we have poor proprioception (balance/co ordination for simplicity!) our control over movements is going to be poor & again less efficient & potentially injurious.

Ultimately fitness sits on a scale & the demands of a task/exercise/sport will dictate the level of fitness needed, but regardless of the task/exercise/sport a degree of all those aspects discussed will be needed, & in the absence of a professional assessing those fitness points its down to the individual to recognise where their deficits lie -the things youre not good at & then tend not to enjoy & subsequently dont do, annoyingly are often the things you should be doing!