thinspo Archives - Cyntra in the City

Balance

Mid-Morning Snacks for the Office

It’s 11 o’clock and your stomach starts to grumble…what do you do?

Here is a list of healthy snacks which are my go-to to keeping hunger at bay and stress levels on point.

1. Water

Sometimes our minds do not know if our bodies are hungry or thirsty… before reaching for a snack – have a pint of water to quench your thirst. Easy Snacks for the Office!

2. Fruit

The super snack – fruit – tasty, easy to transport and satiate the smallest of grumbles. Easy Snacks for the Office!

3. Nuts

Don’t reach for crisps! Nuts are packed with good fats and protein, nuts are a sustainable alternative to crisps and other junk.

Always choose raw varieties and keep an eye on quantity because of their high-fat content. Easy Snacks for the Office!

4. Muesli, Natural Yoghurt and Berries

This combo is a great alternative to cereal bars which are often packed with sugar.

Berries provide a shot of antioxidants and are powerhouses of vitamins. I use Spoon Cereals to make my life more stress-free but you can also make your own muesli from oats, nuts, dried fruit and seeds which you can bake in large quantities so you always have to hand. Easy Snacks for the Office!

5. A Cup of Soup

When water is blended with food it stays in the stomach longer and keeps you feeling full.

To make your own soften a mix of veg in a little oil, add water, simmer until tender and blend.

I recommend asparagus soup! Easy Snacks for the Office!

Take the stress out of snacking with these little tips.

For more healthy snacks click here: Nourish

Eat Pizza and still look like a Victoria Secret Model?

One of those days when only a big slice of cheesy pizza will let go the pressure of the RatRace?
Then you remembered that this weeks goal was to lose half your body weight and look like a Victoria Secret Model?

Well check out this little recipe to hit both goals in a tasty delicious slice.

Gluten Free Pizza

Pizza – one of the best exports from Italy. Comforting, tasty and the ultimate indulgence – there is never a dull moment with Pizza involved. Unfortunately I am allergic to wheat which kind of puts a dent in my pizza escapades until I discovered this tasty recipe. Its perfect if you’re making it for flatmates or boyfriends who may be a little bit adverse to the healthy way of life. All round belly pleaser.

Simple and easy to make after a long day in the office. You can let go of the stresses of the day while tucking into some comfort food. Bring the flavours of Italia right to your home.

Ingredients

Base:

2 1/2 cups cauliflower, grated (about 1/2 a large head)
1 large egg, lightly beaten
1 1/4 cups shredded light mozzarella cheese
2 tablespoons grated parmesan cheese
Salt and freshly ground black pepper

Toppings:

1/4 cup tomato sauce/ paste
Mozzarella cheese
Fresh Basil
Chilli flakes
Spinach
Olive oil

DIRECTIONS

Preheat oven to 220c

Find a pizza slate or a baking tray and line with parchment paper

Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft.

Remove from the microwave and let cool.

Strain through a dish cloth by putting all the mixture inside a clean cloth and squeezing out the excess water

Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper.

Using your hands roll into the amount you need for base and then put the ball in the middle and push out mixture until you make a circle

Bake for 12-15mins or until golden

Remove from oven and add your toppings – this is where you can freelance from vegetarian to meat pizzas

Cook for a further 10 mins or until the cheese has that perfect glow and brown shade

And there you go – low carb – delicious treat for you when you fancy a little naughtiness.

You can package it up for work the next day and serve with a side salad or save it for about 2-3 days in an air tight container in the fridge.

As it contains no nasties and all fresh ingredients its best not to leave it too long.

Balance

Today’s Lent – Step it up and stopping the chocolate

Lent is the perfect time to start a new plan. Even if you’re not religious – it gives you a set time and date to work towards something or make some changes. Every year you will hear people doing it or you may have tried but failed… do not fear 2015 is your year. Get a buddy or a support network. Set yourself small challenges or little goals along the way. You can do it! You will also get to reap the benefits come Spring/ Summer!

This year I have challenged myself to two Lent Goals

1) 10,000 steps a day.

This is the minimum amount of moving we should be doing a day. I have thought about fun ways of getting these steps in so have been using Lauren Conrad http://laurenconrad.com/blog/2012/01/shape-up-my-7-days-to-skinny-jeans-plan/ to get those steps in.

Try it out – its a sure fire way of making sure you are getting your body ready for summer.

Use HiiT, aerobics classes, powerwalking, walking to work with friends or even shopping to get those little steps in!

2) Giving up Chocolate

I know – CRAZY! I usually go vegetarian for Lent but seeing as most of my diet is made up of 90% plant based food – that was too easy. So I have set myself the challenge and here we go!

What are you doing for lent?

How are you sticking you too it?

Who is in your support network?

Recipes

Todays Clean Eat – Asian Quinoa Salad x

This little treat you can make in advance and it will last you for about a week! yummy nutritious and full of colour

INGREDIENTS

1/2 cup quinoa
1/4 cup shredded red cabbage
1/4 cup grated carrots
1/4 cup corn kernels
1 green onion, thinly sliced
1 avocado, halved, seeded, peeled and diced
1/4 cup chow mein noodles, for serving

FOR THE SESAME VINAIGRETTE:
1/4 cup plus 2 tablespoons STAR Natural Rice Vinegar
1 clove garlic, pressed
1 tablespoon sesame oil
1 tablespoon sugar
1 teaspoon soy sauce
1 teaspoon grated ginger

INSTRUCTIONS
To make the vinaigrette, whisk together rice wine vinegar, garlic, sesame oil, sugar, ginger and soy sauce in a small bowl; set aside.
In a medium saucepan, cook quinoa according to package instructions.
In a large bowl, combine quinoa, red cabbage, carrots, corn, green onion and avocado. Stir in sesame vinaigrette.
Serve immediately, topped with chow mein noodles, if desired.

Recipes

Todays Clean Eat – Breakfast and Lunch Preparation x

Clean Eating is the way to stay slim and fit in a world where most of us have a sedentary life.

It is very easy to go to and grab breakfast and lunch – but you do not know what other companies put in their food.

Lots of foods labelled LOW FAT are usually crammed so full of sugar – that when not burned – turns into FAT

Plan ahead and make sure you are ready to keep your fitness and slimming goals on point

Breakfast: Everyday I have a boiled egg and a banana for breakfast. You can pre make these little babies and crack them and peel them at your desk at your leisure. You can also make them up to three days in advance (Sunday planning)

For lunch I have mixed up:

1/2 cup of Brown Rice
100g of chicken or prawns
Cup of veggies

I keep these in the fridge at work and do them 4 days in advance

Take them out – pop in the microwave and voila – clean eating lunches!

All of which are under 250 calories!

Enjoy xxx

Balance

Today’s Workout – Keep a Fit Journal! x

I cannot explain enough how a fit journal will benefit your results!

This week I have lost a kilo! Maintenance, awareness and logging really make you accountable for you decisions!

Come on – make a decision! Keep that diary that is just for you!

xxx

Recipes

Today’s Clean Eat – Feta, vegetable and rice bake

Ingredients:

2 1/2 cups medium brown rice
1/3 cup grated parmesan
2 eggs, lightly beaten
2 tablespoons olive oil
250g sweet potato, peeled, cut into 1cm cubes
1 medium red onion, cut into thick wedges
1 large zucchini
125g cherry tomatoes, halved
1/3 cup black olives
100g feta cheese, crumbled

Method:

Preheat oven 200°C/180°C fan-forced. Grease a 3cm-deep, 20cm x 30cm lamington pan. Line base and sides with baking paper, extending paper 3cm from edge of pan.
Cook rice according to packet directions. Transfer to a bowl. Set aside for 20 minutes or until cooled. Stir in parmesan and egg. Press rice mixture into base of prepared pan.
Place sweet potato and onion in a bowl. Add 1 tablespoon oil and season with salt and pepper. Toss to coat. Scatter potato mixture over rice base. Bake for 15 minutes or until onion is lightly browned. Remove from oven. Using a vegetable peeler, cut zucchini into ribbons. Top rice mixture with zucchini, tomato, olives and feta. Drizzle with remaining oil. Bake for 10 to 15 minutes or until vegetables are just tender. Stand in pan for 5 minutes. Cut into thick slices. Serve.

I find this is best served with some fresh al dente broccoli and 0% fage greek yoghurt

Bon appetite x

Recipes

Today’s Clean Eat – Quinoa and Edamame Salad

This nutritional dish is perfect for taking to work with you.

It is full of vegetables and the taste is wonderful. It is super filling so will last you.

It is also 400 calories of clean goodness

Quinoa and Edamame Salad

For the salad:

1/4 cup of quinoa
1 cup of shelled edamame
8 tomatoes
4 mini corns
1/4 pepper
1/3 chopped onion
1/2 cup of vegetable broth

Dressing:

2 lemons squeezed
2 tsp of dijon mustard
drop of agave syrup
sprinkle of cumin and pepper

Boil the quinoa in 1 cup of water. In a heated pan put the vegetable broth and add all the veggies except the edamame – heat.

Once the qunioa is cooked – add to the veggies and stir fry

Add the quinoa last and the dressing

A delicious dish that will last a couple of days and travels well.

Recipes

Today’s Clean Eat – Healthy Banana Crepes

I am going to start blogging about some of my clean eating recipes and little tricks I have for taking them to work with me to make sure that I stay healthy, light and clean everyday of the week.

These are Healthy Banana Crepes

All you need for crepes is:

1 egg
1tsp of cinnamon
1 banana
1/3 gluten free oats
1/4 cup of almond milk

To top:

Blue berries
Agave syrup
Greek yoghurt

Blend all the crepe ingredients together – heat a pan with a tiny bit of coconut oil then add the batter

Turn over when bubbles arise on top

Once cooked – top with all your favourite berries.

For 315 calories you can’t beat a clean start to the day 🙂

Balance

Today’s Workout – Victoria Secret Workout x

So who can deny the love of the Victoria Secret opening in New Bond Street, London?

Finally we have affordable, beautiful, feminine and fun underwear as well as all the accessories to go with it!

I have decided that my underwear drawer needs a re-jig so I went in for a wee peek!

One thing I must say – I love Victoria Secret Models. I love everything they stand for! They are fitness super models. These girls work hard – train mean and eat clean! You cannot achieve a body like their’s without some serious hard work. They do not starve – they squat and you can tell!

They have strong core, legs and arms. You can search various Angel’s on youtube and see their workouts.

They promote health and fitness – not starvation

I would go as far to say they are role models. They work hard with dedication, they are beautiful and they are tasteful. Inspiring women to be strong, sexy and feminine.

Now these Angels have inspired me to get my butt into order so that when I wear the underwear I too can feel like a Victoria Secret Angel (one hopes 😉 )

Here are some workouts that you can do – the countdown to Christmas begins – so lets get one step ahead! They can be done at home. I would recommend doing these before work – get up early, fasted workout, shower then have a protein filled breakfast to set you up for the day.

Make sure you try one of their sports bra’s for the high impact/cardio side of these workouts – http://www.victoriassecret.com/victorias-secret-sport/sports-bras – they are hot, sexy, fun and make you really wanna burn!

This 10 week plan is perfect for everyday conditioning workouts and daily HIIT – you don’t need a gym pass – just a bit of floor space and the great outdoor

This full body workout is perfect for splitting out over workouts in the gym!

I am doing part 1-4 of leg day and 5-7 on abs and upper body day

Lets go working angels xxx