29/09/2017

Baking made easy! American to British Weight Conversions!

I’ve been doing a tonn of baking lately, but a lot of the recipes I’ve been using are measured in American – So I found the following on allrecipes.com and thought I would share – as well as having it somewhere I can come back to and find easily myself!



Cups Grams
1/4 cup of Butter 57 grams
1/3 cup of Butter 76 grams
1/2 cup of Butter 113 grams
1 cup of Butter 227 grams
Dry Goods
All-Purpose Flour and Confectioners’ Sugar    
Cups Grams Ounces
1/8 c (2 tbsp) 16 g .563 oz
1/4 cup 32 g 1.13 oz
1/3 cup 43 g 1.5 oz
1/2 cup 64 g 2.25 oz
2/3 cup 85 g 3 oz
3/4 cup 96 g 3.38 oz
1 cup 128 g 4.5 oz
Bread Flour    
Cups  Grams Ounces
1/4 cup 34 g 1.2 oz
1/3 cup 45 g 1.6 oz
1/2 cup 68 g 2.4 oz
1 cup 136 g 4.8 oz
Rolled Oats    
Cups Grams Ounces
1/4 cup 21 g .75 oz
1/3 cup 28 g 1 oz
1/2 cup 43 g 1.5 oz
1 cup 85 g 3 oz
White Sugar (Granulated)    
Cups Grams Ounces
2 tbsp 25 g .89 oz
1/4 cup 50 g 1.78 oz
1/3 cup 67 g 2.37 oz
1/2 cup 100 g 3.55 oz
2/3 cup 134 g 4.73 oz
3/4 cup 150 g 5.3 oz
1 cup 201 g 7.1 oz
Packed Brown Sugar    
Cups Grams Ounces
1/4 cup 55 g 1.9 oz
1/3 cup 73 g 2.58 oz
1/2 cup 110 g 3.88 oz
1 cup 220 g 7.75 oz
Honey, Molasses & Syrup    
Cups Grams Ounces
2 tbsp 43 g 1.5 oz
1/4 cup 85 g 3 oz
1/3 cup 113 g 4 oz
1/2 cup 170 g 6 oz
2/3 cup 227 g 8 oz
3/4 cup 255 g 9 oz
1 cup 340 g 12 oz



Also, if you’re following any form of American meal plan 1 ounce of meat/poultry or fish equates to around 28g. Most standard servings are 6oz – 168g

Happy cooking!

27/09/2017

You Are Enough.

“When you are browsing through these images on Instagram (or any social media), just remember that real life is in your heart.
Your Smile.
Your Family.
Your Surroundings.
Pictures online will make you believe you are not enough.
Like you need to do something more.. more exciting, be more physically beautiful, be bigger than you are, it’s a lie. A net of fleeting fantasy.
You are real, you are beautiful. You are enough.

Go be in the world and stop comparing yourself to the worlds of selfies.”


25/09/2017

Kara Corey's Protein Pumpkin Donuts!

Last weekend I got creating in the kitchen – the best protein dessert I have ever made! Ya’ll know I’m a sucker for Donut’s.
This recipe however was not my own and I don’t want to take credit for someone else’s culinary geniusness.. is that a word? It is now.

So I’ll leave you with the results of my end product and the video for how you can go about making your own:






18/09/2017

Fall & Winter Remedies: Defensil Rescue Serum

Wintry weather strips the skin of its natural moisture barrier. 
Drying from cold winds, central heating and lower humidity cause the top layer to dry and flake off making causing chaffing and flaking.


A natural dry skin rescue serum, developed in the Swiss Alps for people with dry skin living at high altitudes with very dry skin, has been clinically proven by Swiss scientists to help lock in moisture for winter skin prone to dryness and flaking.
 Defensil Rescue Serum combines two key natural ingredients a concentrated extract from Cardiospermum seed and cold pressed Echium Oil, which have been shown in combination in trials to stabilise and regenerate the skin barrier and act effectively against itching caused by dry, chapped or flaking skin and eczema.
Two independent clinical trials have been carried out on Defensil in Switzerland against standard strength hydrocortisone creams. Defensil compared favourably against 0.1% hydrocortisone creams (which is the standard strength treatment offered to most dry skin and eczema sufferers) at both reducing dryness and redness. Efficacy trials found that Defensil decreased skin sensitivity by almost 50% and skin dryness by 35% just 15 minutes after application.
The anti-drying effects of Defensil are due to the presence of natural steroids called phytosterols in an isolated form of concentrated Cardiospermum seed extract called Beta-Sitosterol, which has been found in trials to help reduce the irritation and inflammation caused by very dry skin.
Defensil Rescue Serum should be used twice daily on areas of effected skin during cold weather to help prevent further drying, flaking and irritation.
Defensil costs £9.95 for 75ml and is available from www.skinshop.co.uk




15/09/2017

Diary Of A Blonde - September 2017



So we’re 3/4s through the year of 2017 – has it been one of my favorites? One hundred percent not.
Have I learnt a lot? One thousand percent YES!
Has my life changed? There’s no percentage to define just how much my life HAS changed. And how it’s changed me too.
But where am I at right now?
Recovery & Rebuilding.

From April – August there was so much turmoil and change happening 80% of my focus was just surviving the day.
This year, I faced a breast cancer scare, relationship stuff I will never discuss on social media, binge eating, manic depression, a total loss of self esteem and I had to turn to medication for support, then get myself back off the medication when I felt I could face the world on my own again.

I’ve never been one to take medication, ever and that in itself is a declaration of just how bad things were in my head and you know these things don’t automatically go away with time – it takes a lot of work and courage to rebuild your life and confidence which is my top priority for the remaining of 2017.

Then there were the bad habits I created this year, such as said binge eating. This had been going on since the beginning of the year and it was down to pressure I had put on myself to look a specific way and neglecting my needs and wants.
This encouraged me to take my nutrition diploma and in turn helped me to create a business in which I can help others as well as giving me a healthier personal view on food and my body. So not all of 2017 was so bad!
Breaking habits such as binge eating in the fitness industry is very difficult, especially when you have people on social media watching your every move – the pressure often leads to behind closed doors rebellions followed by guilt and shame. Like magic when I backed away from Social Media and I started eating to take care of my health for MYSELF, the binging became less, and now I still have the occasional binges but they aren’t as often as before, and whilst I am disappointed in myself I don’t feel guilty when I do it, I just start my ‘no binge’ calendar again for myself.=

I’m also back to enjoying my training after an extended period of flaking out of the gym, but stopped profiling so much of it on social media, this was to differentiate me training for me, and me training because it was expected of me.
In my mind, what I am doing behind closed doors is more important that getting snippets for social media. I passed my personal training qualification this summer too and in a way I feel it is a duty to keep myself physically fit so I can motivate and inspire my clients without feeling like a hypocrite. In a way I would say I removed one form of keeping myself motivated (social media) with a much healthier way of keeping myself motivated and in the gym – my business. But it was MY business. My Body, My Business that I am investing MY personal time into. Equating success.

Do I still love social media? Sure! A lot of my coaching business has been based off the following I gained on social media, and a lot of the people I connect with inspire me still!! Plus friendships that will last forever.
The difference is, when I post now, it’s something genuine, in the moment that I WANT to post, it’s not because it’s 7.30pm on a Wednesday night and I should be in the gym so here I am proving to ya’ll that I am!

Personal relationships…. I parted ways, or distanced myself from many people this year because I felt that they would judge me for my burdens whilst I was going through my darkest months. This was in fact one of the better things I did during those months, because the people who really cared about me forced their way in and showed me. Now I am in a better place I am able to give back to them the time and love they deserve without my time being consumed with the people who stayed on the other side of the closed door – I wish them well with no illness in my heart.

Education: I mentioned that I graduated my qualifications in personal training and nutrition. Something else I have been educating myself in is the human mind, being more mindful and more grateful in my life. I started using the audible app to listen to self help audio books, putting into practice the things I learn such as daily affirmations, mindful eating, journaling, writing down my daily gratitude's. All of these things have shaped my ways to thinking differently and helped me become a person I am more proud of being after falling down so hard in the spring.

I can complain about how hard 2017 has been, but truthfully I am grateful, because of my struggles I am more motivated than I have ever been to look after myself, help others and progress in my knowledge, training and business.

As always, I look forward to what comes next. 


14/09/2017

Mindful Ways: Single-Minded Devotion

Single-Minded Devotion is a 'habit' change I am currently practicing daily and this article from my favorite blogger (I share a fair amount of his work) explains exactly why. 
I’m going to share a secret to productivity, happiness and mindfulness that you can practice right now, and every day:
Devote yourself single-mindedly to anything you do.
And by that, I mean anything. For example, you can single-mindedly focus on:
·         Writing
·         Washing a dish
·         Talking to someone
·         Reading an online article
·         Listening to a podcast
·         Eating a grape
·         Running
Most of us try to combine doing two or more things at once, by listening to a podcast while running. I’ve done this, and you can’t really enjoy either activity fully. You’re not really present with either. That’s not to say you should never combine activities, but to the extent that you decide to focus on one at a time, you’ll be more present with it, and more fully appreciate it.
Most of us are also very good at switching focus. I do this too, and what it means is that we’re not really devoting ourselves to anything. We’re saying that there is nothing worthy of our full attention. Nothing is sacred if we are constantly switching.
What if we made everything we do sacred?
What if we decide that if we’re going to spend precious moments of our life on something, we’re going to treat it with reverence, wonder and respect?
What if every time we ate something, we gave it our undivided attention? Every time we talk to someone, we treat their words as if they were their last words? (An idea I’m stealing from the amazing Jeffrey Davis of Tracking Wonder.)
What if, every time we open a website, we have only that website open … and treat it as if it were a sacred activity?
What if, every time we do anything, we give it not only our full attention, but our full appreciation? We found gratitude and wonder and love in everything we did?
If we acted like this, every day, then our lives would be filled with mindfulness, gratitude, happiness.

When you are about to start doing something, pause to notice what you’re doing. Set an intention to be fully devoted, single-mindedly devoted, to this one thing. Then give it your everything, as if it were your last act.
- Leo Babauta

13/09/2017

Homemade Lemon Pepper Seasoning!

You will need:

  • 6 Lemons, 7 tablespoons of ground black pepper and 6 tablespoons of pink salt.
  • One baking tray layered with baking parchment and a cut mini jar of some sort.

How we do:

Zest the lemons into a bowl before spreading the zest evenly across the lined baking tray and bake this on the lowest heat for 60-75 minutes until they are completely dried out.


When the zest is completely dried blitz this with the ground pepper and pink salt in a blender, put in a pretty and thoroughly cleaned jar – et voila! 
A little bit of sodium is good for you, but to make this a Mrs Dash sodium free version, simply omit the pink salt from the recipe!
Simples!





12/09/2017

Homemade Pumpkin Spice!



It’s no secret I am a PUMPKIN SPICE ENTHUSIAST! First leaf that falls at my feet and all hail the pumpkin spice!!! Unfortunately here in the UK I appear to be one of the few pumpkin spice enthusiasts and so spice mixes are difficult to come by. Instead of spending extra kerching importing from the states I got to creating a little blend of my own and here’s how you can do it too!


11/09/2017

Protein Cookie Dough Recipe!

Sweet tooth snack of the week: Protein cookie dough! 

  • 150g fat free natural or Greek yoghurt 
  • 0.25 cup of ground almonds
  • 1.5 scoops quest vanilla protein 
  • 25g dark chocolate chips
  • Tiny bit of Splenda sweetner less than a teaspoon.. 
  • Mix all together and chill - Shabam! 


Macros for the whole thing: 48g protein, 29g carb, 16g fat (will depend on brands)



08/09/2017

Discounted Online Coaching!!


07/09/2017

Dear Instagram - We Need A Break

Hello Instagram... my feelings towards you have somewhat changed a little and whilst I wont be walking away entirely - I do feel we need a little distance whilst I be selfish with my time and apply it to other areas in my life. 
You see you've been an amazing tool in my life and I've got to meet so many incredible people through you which I will forever be grateful for. It's just lately I've found myself comparing this version of me to a version I was once before - whilst this version is wiser and slightly less scatty, her abs aren't perfection and this little blonde one found herself mentally crucifying herself for finding a little fat dimple on her leg! 😱 ridiculous right?! I can't be perfect all year around yet I've put sooooo much pressure on myself staying to a specific standard that I set myself that I've become overly critical of the beauty that is my body and mind as it currently stands! 
I'm still here, I'll still be posting (though not as frequently), I'd just like a little time to get some routine and inner fueled self confidence back. Instagram, I love you. But I love me more. 


Blonde's Ultimate Bridzilla Box!

My gorgeous girl Britney is getting married this month… shes handled everything with perfection (and isn’t paying me to say this) but I got to thinking and I’ve decided Bridzilla boxes should actually be a thing… it could include:

#Bridezilla – don’t forget that Bridesmaids get stressed too:
Formulated with essential herbs to help promote relaxation and calm, the Vie Stress Relief Patch is designed to provide support in times of challenge. Active ingredients include the well-documented favourites valerian, hops and passion flower, and these are delivered direct into the bloodstream via your skin. Simply apply the Vie Stress Relief Patch to a clean, dry and hairless area of your skin when feeling stressed. Patches are discreet and can be left on for up to 24 hours; for easy removal, wet patch and peel off. Vie Stress Relief Patches use 100% natural ingredients and can be purchased for £8.95 for six patches, online from www.vie-healthcare.com

Energy Levels lacking?
If you’re feeling tired for no perceivable reason, think twice before you reach for that sugar-laden energy drink as there’s a good chance you need a very different kind of pick-me-up.
Iron deficiency is the most common nutritional deficiency in the world. Without it or without enough of it, the human ‘engine’ starts to splutter, resulting in listlessness, lethargy and even a lack of appetite. Anyone can be deficient in iron but women are particularly prone, especially during menstruation and pregnancy, as are vegetarians and vegans, whose diets may be lacking in some of the more common food sources, typically red meats and sea food, although dark green leafy vegetables are also a good source. The chews have a fruity berry taste and are available from independent health stores nationwide and online fromwww.healthy2u.co.uk, Hübner’s Iron Vital M+ Chewables cost £9.95 for 30 delicious-tasting, energy-packed chews.



Something Old, Something New, Something Borrowed, Something BLUE:
Rejuvenating & Lubricate - first natural anti-ageing lubricant by In2mate, a UK skincare brand, has developed their first natural anti-ageing lubricant that helps both rejuvenate and lubricate vaginal skin. Key ingredients also help repair, detoxify and lubricate vaginal skin. All skin loses moisture with age, but in particular the thin vaginal skin begins to lose moisture when female sex hormones are depleted with age. In2mate Natural Lubricant contains Levan, a natural plant fructose that protects plants against damage from frost and drought by locking in moisture via the formation of a natural micro film over the plant’s surface. Used on the skin it does the same thing, helping lock in moisture and giving skin a smoother more slippery feel. In2Mate Natural Lubricant is made with 99.3% natural ingredients and is a natural-feeling non-perfumed rejuvenating lubricant. The In2Mate Natural Lubricant costs £8.95 (75ml) visit: www.in2mate.co.uk



Feeling a little sick?
Gin Gins CARAMEL from The Ginger People - Fondly referred to as their “potion for the motion”, Gin Gins CARAMEL is a delicious, slightly chewy sweet packed with a whopping 30% fresh ginger – their most potent sweet yet! Modern research confirms its effectiveness in relieving the symptoms of nausea, vomiting, indigestion, flatulence and dizziness. Gin Gins CARAMEL is the latest addition to The Ginger People’s range and with its softer texture and extra blast of ginger warmth it’s distinctly different from the original Gin Gins hard boiled sweets. Gin Gins CARAMEL costs £1.65 for a 31g box and is available from www.healthy2u.co.uk 


Don’t forget to cover up those red marks:
NEW tone-matching ‘chameleon’ concealer for red & sensitive skin with soft-focus technology, prebiotics & SPF - It’s notoriously impossible to find a concealer that’s a perfect match for skin prone to redness as well as being suitable for very sensitive skin. New KALME Chameleon Concealer does it ALL and more! Chameleon Concealer contains magical new tone-matching and soft-focus technology for perfectly concealing skin prone to redness (including rosacea), spots, bumpiness and sensitivity. The tone-matching technology allows the concealer to change colour as it’s applied to match skin tone exactly.
Chameleon Concealer doesn’t just cover up it also treats symptoms of red skin and rosacea via a basket of naturally active ingredients including: Anti-redness - Derma Sensitive is a patented extract of caper buds proven to reduce redness and sensitivity by up to 70%. Skin Repair - Biolin is a skin prebiotic proven to repair and strengthen delicate skin. Moisturisation & Anti-inflammatory - Soline is a unique extract taken from sunflower oil proven to provide intense moisturisation and anti-inflammatory actions. Pure Mineral SPF20 - Titanium Dioxide offers a mineral SPF20 to protect from UV damage while not aggravating sensitive skin.
Chameleon Concealer is FREE from parabens, perfumes, MI and SLS and contains only naturally active ingredients formulated for use on very sensitive skin. Chameleon Concealer costs £19.95 (50ml). Available from www.skinshop.co.uk


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