Tuesday Tip

Tuesday Tip: Beat the Autumn Blues

Tuesday Tip: Beat the Autumn Blues 🍂

So Autumn is well and truly here; cooler, darker evenings and mornings. For me, and many of my clients and class members this is a tough transition. It’s hard to find motivation to continue regular exercise, and we crave warming, comfort foods.

Low energy, low mood and low motivation makes us want to hibernate rather than work out. So how can you keep that summer mojo going? Focus on shorter workouts if you’re struggling to find motivation for long sessions. Aim for 30-45 mins of high intensity exercise 3 x week: a class, a home hiit workout, or a cycle or run. On other days do something less intense that you enjoy: walk, jog, swim, or do pilates/yoga.

Find a gym buddy; it’s harder to skip that workout when you’re doing it with someone else. Join a colleague for a lunchtime run, or meet up with a friend at the gym or at a class. The social side of fitness plays a massive role in keeping you on track.

Try to sneak exercise in whenever you can: park further away, take the stairs, walk over to speak to colleagues in the office rather than phoning or try a walking meeting with colleagues. If you’re watching the kids play sport then walk the sideline instead of standing still.

Exercise isn’t just for losing weight, it’s great for stress relief and at this time of year when things can be a bit manic it’s a great release. The endorphins will lift your mood and help energise you. Make the most of those bright autumnal days and go for a walk outside.

Focus on warming, filling foods like soups and casseroles. I also like to stew up a load of fruit (apples, pears, plums, berries – whatever!) and use it as a snack or pud. Warm it up, sprinkle some oats or a little cereal on it and a dollop of Greek yoghurt – a great comforting dish!

Oh and just because it’s not baking hot you still need to be drinking plenty of water. It’s even more important to ensure you’re properly hydrated at this time of year as it’s when most of us forget – so get sipping while you workout!

Don’t let the changing seasons get you down – embrace it – enjoy it and have some fun this Autumn 🍁

Happy Tuesday 🤗

Xx

Recipes

Spicy Lentil Soup

Soup is always a good option for a filling lunch or dinner and this one really packs a punch!
spicy-halloween-soup
You will need:
1/2 tsp each mustard & cumin seeds
1 large garlic clove, crushed
1 large onion, chopped
3 x celery stick, sliced
1 tsp each chilli powder & paprika
1/2 tsp turmeric & cayenne pepper
2 cups red lentils
2 litres of stock made with vegan stock powder
1 tin chopped tomatoes
2 tbsp tomato puree
Heat the oil on a med-high heat & add the seeds. When they start popping, add the onion, garlic & celery and reduce heat slightly.
Cook for 5-10 minutes until soft & then add all the spices and cook for a further 2-3 minutes. Add the lentils and mix well.
Add the stock, tinned tomatoes and puree and bring to the boil, then simmer for 20-30 minutes.
Blend before serving and add pepper & cayenne to taste.
Enjoy 🙂
xx
Recipes

Chickpea Chili

Another bowl of warming goodness! This one combines the veggie mince with chickpeas for an added boost. This is a great one to batch cook and then it’s ready for lunches or dinners all week.

chickpea-chilli

You will need:

250g Veggie Mince (Quorn/soya etc)

2 cans of Chickpeas (or equivalent amount of dry chickpeas cooked in vegetable stock)

2 Leeks, sliced

2 Red Chilli’s, finely chopped

4 cloves Garlic

1 tsp ground Cinnamon

1 tsp Garam masala

1 tsp Celery salt

400 g chopped Tomatoes

1 small can Sweet Corn

4 tbsp Tomato Puree

Salt and pepper to taste

Warm some oil in a pan, add sliced leeks and a pinch of salt, allow to brown gently. Add chilli, garlic and spices. Simmer for a couple of minutes then add the veggie mince, mix well and allow to cook until the mixture starts to brown,  3-5 minutes. Add tomatoes and tomato puree. Add sweet corn and chickpeas, gently simmer for about 15 minutes, adding more vegetable stock if required. Make sure the mixture doesn’t stick to the pot. Cook until the chickpeas are cooked through.

Serve with fresh rocket and a dollop of 0% greek yoghurt or hummus.

Enjoy! 🙂

xx

Recipes

Spiced Lentils

This is another perfect comforting meal. It’s filling and spicy and the combination of sweet, aromatic spices with the hot spices really gives this a wonderful richness. I used the spices I had in the cupboard, and yes, there are a lot, but you could use whatever you want so don’t stress if you don’t have them all.

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1 cup Brown Lentils
1 Onion
1 Red Chilli
2 Cloves Garlic
1 Carrot, 1 Courgette, 1 Stick of Celery (whatever veg you have can be used!)
½ Red Pepper
2 tbsp Fresh Ginger, grated
10 Plum Tomatoes
1/2 cup Tomato Puree/Passata
1 cup Vegetable Stock
2 tsp Ground Cumin
2 tsp Paprika
1 tsp Mustard Seed (fenugreek seed is better but I didn’t have that!)
1/2 tsp Dried Thyme
1/4 tsp Ground Cardamom
1/4 tsp Ground Coriander
1/4 tsp Coriander Seeds
1/8 tsp Ground Allspice
1/8 tsp Ground Cloves
1/8 tsp Ground Cinnamon
1/4 tsp Cayenne Pepper
1/4 tsp Turmeric
¼ tsp Chilli Powder
Salt and Black Pepper to taste

Saute the onion, red pepper, garlic and chilli in a pan with a little oil. Add the ginger and spices and sauté for another 5 mins. Add in the carrots, celery and courgette and sauté for another 5 mins, then add the chopped tomatoes, tomato puree, stock and lentils. Simmer until the lentils are tender. Serve with baby spinach leaves and a dollop of natural yoghurt.

Enjoy 🙂

xx

Recipes

Quorn mince (or any veggie mince) and sweet potato shepherd’s pie

This recipe should serve 3 – 4 people. You may find you have slightly too much veggie mince if so then simply add some more spices and chili to the left over mince for an easy lunch time chili 🙂

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140g Veggie mince (Soya, Quorn, etc)

450 ml Vegetable stock

1 Onion

1 clove Garlic

1/2 Red pepper

800 g chopped Tomatoes

1 tbsp Tomato puree

Seasoning (I used salt, pepper, celery salt, oregano, mustard seeds and paprika)

A dash of Balsamic vinegar

A dash of Worcestershire sauce

650 g Sweet potato (peeled)

A dash of milk

Dice the onion and pepper and crush the garlic. Place them all in a large saucepan and soften. Add the veggie mince. Add the tomato puree, chopped tomatoes, balsamic vinegar (only a dash!), Worcestershire sauce and all the seasoning. Leave it to simmer for as long as possible – the longer the better.

Meanwhile chop the sweet potato and place in a pan of water. Bring to the boil and simmer until soft. Drain well and then mash – adding seasoning and a dash of soya milk to give a smooth mash.

Place the cooked mince in a large dish, fork the sweet potato mash over the top. Place in the oven (approx 180 C) before serving to brown the top slightly and heat through. Serve with veg of your choice!

Enjoy 🙂

xx