What I eat (& how I workout!) in a week

salmon-dish-food-meal-46239.jpegI’ve had a few questions lately about juggling work and workouts – obviously office life isn’t super active (!) and so I totally get it – I wrote a post recently about keeping motivation and fitting in workouts with your office job here!

On my recent insta poll a lot of you said you want to hear about my full weekly routine, so here it is (extended to 10 days for better insight)… but first:

Pleeeease note that I am NOT a nutritionist, doctor or dietician and so can’t advise you on your diet. Please don’t copy what I eat because we’re all individual, and advice must come from qualified professionals. This is for inspo and curiosity only! Nothing here is sponsored – all stuff I’m buying or using!  I haven’t included guess-timated weights of food or macros as I tend to eat intuitively. I thought about recording them for you but I don’t think it’s helpful as it just encourages people to copy another person’s diet, which as we’ve discussed is not good!

Monday:

WORKOUT: 4.6k run outdoors (casual pace, not working for speed, distance or time. Find me on Strava!)

Breakfastsome granola from the office (medium serving) and water

The water isn’t a ‘health’ thing, it’s just that I can’t stomach milk, and don’t like alternatives particularly… sometimes I’ll include oat or coconut milk in a shake, but otherwise I just go with water for porridge etc! Sounds weird but I prefer it.

Lunch cooked salmon, quinoa and cucumber

Dinner spicy Mexican rice with 4 heck chicken Italia sausages* & spinach and rocket salad

*I hate all meat sausages except these – they’re super lean, 70kcals for 2, and so easy!

Tuesday:

WORKOUT: none. My calf is tight from Sunday’s 7k and yesterday’s gentle run, and I’m not feeling it so I opt for a rest day.

Breakfast Smashed avocado on two slices of sourdough with chilli and a black filter coffee from Nude – my fave!

Lunch the vegan naked burrito bowl from Vita Mojo

Dinner goats cheese & mixed salad (quinoa, butterbeans, black olives, mixed leaves, peppers, broccoli, green beans)

Wednesday:

WORKOUT: Grace Fit Home Guide (although I did it at the gym!) lower body day, approx. 26 mins. Sounds easy – but actually super sweaty!

Breakfast: Rachel’s organic bio live raspberry yoghurt & a pack of Coconut & macadamia protein balls by The Protein Ball Co.

Lunch: plaice with courgette and red rice & quinoa mix

Dinner: tuna and green pesto with wholegrain brown rice, sprinkling of cheese. Cocoa orange nakd bar for dessert.

Confession booth: I had some very stressful family stuff happening in the evening, and so ended up having a vodka and soda water which isn’t great to do when you’re stressed, but I made myself calm down first and then had it as a little treat. Then the Boy brought me home a mini bottle of prosecco (approx. 2 glasses) as a treat as he knew I was upset so I had that too! Oops! Normally this wouldn’t be a ‘confession’ type thing – moderation is fine, but as I’m on a cut it’s a bit of a deviation, and alcohol messes up your body metabolising fat and affects nutrient absorption so it’s not great… but these things happen, hey ho! Tomorrow is another day.

Thursday:

WORKOUT: Kobox – core, 50 mins.

I know I’m working until at least 9pm tonight and I’m not sure how the day will go &  can’t count on lunchtime, so I set my alarm for 6.15, 6.20, 6.30am and get myself up and into city for a Kobox class. They’re 50 minutes, pretty ‘HIIT’ in style. Today was a core workout with Jacob and it was AMAZING. [There’s a full review of Kobox here if you’re keen!]

Breakfast: Blueberry Brawler Shake made of blueberries, coconut water, choc vegan protein.

I‘m in a rush to make it from class ending at 9.10 to work for 9.30 so I grab a Kobox shake (any excuse!) which they have ready and waiting for me when class is over… winner! I opt for the ‘Blueberry brawler’ – blueberries, coconut water and usually it’s vanilla protein but I request they swap this for chocolate vegan… try it, it’ll change your life!

Lunch: Hake with broccoli, kale, mango and a small serving of white rice.

I’m spoilt because work has fantastic healthy options at lunch time, so you can eat well and cheaply. In fairness though, this is the kind of thing I’d make at home too and it’s so quick to prep and pop in a lunchbox.

Snack: Leftover broccoli from lunch (the portion  of veggies was huge!) + 1 deliciously ella cacao and almond energy ball  + a strong black filter coffee

I’m not a big snacker to be honest and on my summer shred my standard position is to eliminate snacking, but today I have to do some pro bono legal work in the evening until approx. 9pm so I know I won’t get dinner until I’m home around 10pm… so I’m keen for something to tide me over!

Dinner: turkey steaks, mashed [white] potato, sugar snap peas and four bean salad with sweetcorn.  Cocoa orange nakd bar for desert.

I actually finish work earlier than planned so am home by 21:10, and I decided to cook this kind of ‘bro-food’ ish meal with a twist.

Friday:

WORKOUT: none. I have coffee with a friend before work, a work thing at lunch and then have to leave for Somerset to see family this evening so there genuinely is no time. Plus I’m super sore from Grace’s lower body workout (see above!) earlier in the week so I’m letting my poor glutes and hamstrings recover!

Breakfast: Rachel’s organic bio live strawberry yoghurt & a pack of Coconut & macadamia protein balls by The Protein Ball Co.

(I’d tried to have avo on sourdough this morning but Curator’s Coffee Gallery (love this place!) on Margaret Street were out of avo, so after two of their INCREDIBLE black filter coffees with a friend, I had to rush to the city and grab something quick at work that wouldn’t take too long to eat. Don’t like strawberry yoghurt but they were out of raspberry and I’d planned to get a fruit salad but protein balls were just quicker. Next time though!)

Lunch: beef burger in a bun with green salad leaves. Followed by a double espresso over ice with added cold water for ‘dessert’

I’m having lunch with a colleague today who wants to try the office terrace BBQ… and once outside I just can’t opt for a veggie skewer, I want the beef! While I say yes to the bun (bread isn’t the devil, people!) I don’t like sauces or dressings anyway so I skip those, and I don’t have cous-cous salad or potatoes with it as the bread is enough for white carbs, although with hindsight I’d have preferred a naked burger with cous-cous as the bread isn’t great quality. But in general… what do you know, cut friendly and indulgent… you can still do this and not miss out! Pouring a double espresso over ice is a nice way to have an iced coffee without the milk (which I hate anyway!) or the added sugars and syrups which I not only don’t like but are unnecessary for my cut. Bonus! (I add cold water to make it a long drink though… it’s a hot day, don’t want to dehydrate!)

Dinner: Mexican-style spicy chicken, aubergine and mixed peppers, smashed avo & brown rice

Slip-up!: 1 vodka soda water, 1 prosecco

I was determined not to drink alcohol tonight but the weather is SO SUNNY and I don’t have to leave for Somerset for an hour or so after work as we drive down late to avoid traffic (don’t worry I wasn’t driving!) so I cave in and spend an hour on the terrace in the sun with colleagues… and a couple of cheeky drinks.

Saturday:

WORKOUT: just a dog-walk with the family.

We’re in Somerset for the day to see family (approx. 3 hours drive from London) so while I’d brought my kit to go for a run up Glastonbury Tor, I decide to spend all the time we have with family rather than disappear off for a workout. We manage to see The Boy’s mum, my dad, and my mum (all of whom live in different bits of Somerset at least 30 mins apart each) before driving back to London that evening so it’s a lot to fit in!

Breakfast: 2 slices of fruit bread toast

One of the hard things about staying with family is less control over what you eat, especially if you don’t want to make a big deal about a cut. Often I plead not hungry, but obviously you don’t want to not eat at all! So sometimes you gotta roll with it. Don’t stress. S’all good! This is where #balance and a healthy mindset is important… once I’d have obsessed but now although it niggles initially, I shrug it off and enjoy.

Lunch: Tomato, spinach, rocket, watercress and stilton salad with a couple of pieces of hot wholemeal baguette + Slice of apple & cinnamon cake made by my -mama-in-law

Luckily the Glastonbury family lunches like this are always perfect, although I do accept a slice of cake The Boy’s mama has made… because it looks amazing, because their European influence means they’re kind of feeders hehe, but also she’s health conscious too so I know it’s all natural and made with love, so why not? Treats like this are far more worth it than a mindless chocolate binge at 3pm at work because everyone else is doing it! The cake is epic btw.

Dinner: Halloumi-courgette-mint cakes with broccoli & spinach. I steal 4 of The Boy’s skinny fries too, haha!

We decide to have dinner out so before we head back to London we swing by The Red Lion, Babcary for where I waitressed in my youth from pre-A-Levels to university summers (and had many a lock-in party and woke up hungover on the sofa the next day far too often…!) The food is some of the best in the South West pub scene (more actual gastro/restaurant style though – fab quality, menu is better now than it was when I worked there for sure!), but it has lost a bit of it’s charm as it used to be more of a local and now they have the B&B guesthouses and things it feels a bit more like a resort. Beautiful village though and the food is fantastic. Also if you’re having a break but feeling nostalgic for the city, they do serve cocktails and espresso martinis worthy of London 😉

Sunday:

WORKOUT: 6km outdoor run in 36 mins (early afternoon) & a gentle walk with The Boy in the evening for some LISS + an at-home 20 minute yoga, stretch & foam roll session.

I was aiming for a faster 5k but it was so hot and the pavements and parks were so busy I had to weave a lot. Also strava (the app I use to track my runs) doesn’t update you through headphones how far you’re running so unless you keep looking it’s easy to overshoot distance (I may go back to Nike run… thoughts?!)

Breakfast: veggie-packed pizza omelette, but mozzarella swapped for blue cheese (recipe in the book ReNourish by Rhiannon Lambert)

The Boy has his chest day at the gym while I’m still sleeping and gets home craving protein so he generously whips up enough of this for me too. He improvises this as we’ve made it quite a few times so it doesn’t match the book to the letter, but even he is a convert to this recipe book (review here) and as it’s by the Harley Street nutritionist who looks after his fave snooker player Ronnie O’Sullivan, I think he’s more willing to listen haha! #celebrityendorsement (you can buy ReNourish here)

Lunch: roast beef, 1 Yorkshire pudding, greens (spinach, dark green cabbage & kale), carrots, parsnips, 3 white roast potatoes (NO GRAVY BECAUSE I HATE IT!)

Snack: 1 paleo bar [coconut & macadamia nut]

Dinner: stir fried prawns and mixed veg, dash of soy sauce.

Evening treat: 1 gin & slimline tonic (it’s so sunny and it’s the weekend so I indulge, despite being conscious that I’ve been a bit lax with the alcohol recently. Considering an 8 week alcohol break for the duration of the rest of the cut… but we’ll deal with that on Monday! Tomorrow starts another week…!)

Monday:

WORKOUT: Grace Fit Uk’s Home Guide (although I do it at the gym as it saves faffing with a tonne of equipment!) full body workout, approx. 38 minutes. Extra abs (ab bikes, leg raises, plank, commandos, Russian twists, weighted sit-ups) + 3 sets of x10 burpees to finish.

Now the weather is nicer I also add on a 30 min walk daily Mon-Fri by not taking the train near me and walking 15 mins in the morning to the tube and 15 mins home at night from an earlier tube stop for extra steps.

Breakfast: 1 slice sourdough, 1/2 smashed avocado, chili flakes, drizzle of olive oil

Lunch: salmon, broccoli, kale, a few chickpeas and sprinkling of mango

Dinner: tempeh with honey blossom dressing, sliced beetroot, kombucha (work café served this, I’m not that good a chef!) + 1 paleo bar [coconut & macadamia nut] for dessert.

Tuesday:

WORKOUT: fast (for me!) 5k [treadmill]- I get a PB of 26 mins 31 secs & the daily commute walk I mentioned above – 30 mins total (15 before work, 15 after)

For short distance treadmill runs I try to always run just above my comfort zone (comfortable level for me treadmill wise is approx. 10-10.5k/h). So I start at 12k/h (a mind game I play haha to make the push pace feel easier!) for about 1km and then settle into 11k/h. I increase to 11.5k/h for my power track, then gradually up to 12, then 12.5k/h, 13k/h which is really working me hard…! And I finish the last 1/2km on 13.5k/h and am grateful when I hit 5km distance to be able to press the ‘stop’ button!!!!

Breakfast: same as yesterday – 1 slice sourdough, 1/2 smashed avocado, chili flakes, drizzle of olive oil

Lunch: vegan salad (rocket, quinoa, sweetcorn, spinach & mixed leaves, black olives, kidney beans, grated carrot, red pepper, sprinkle of walnuts and coriander, red pepper, celery, samphire)… plus a pack of Coconut & macadamia protein balls (not vegan – contain whey) by The Protein Ball Co.

Dinner: my fave quick brown rice Bolognese – its basically 5% fat lean beef mince, small serve of brown rice, 1 tin of chopped tomatoes, lots of spinach, dash of Worcestershire sauce & paprika, pink Himalayan rock salt & black pepper (the Worcestershire & spices are the key secret ingredients that make all the difference!) + 1 paleo bar [coconut & macadamia nut] for dessert/snack as I’m weirdly still hungry an hour later and know I have fasted kobox in the morning…

Wednesday:

WORKOUT: Kobox – lower body, 50 mins. Plus the extra 30 min LISS commute walk as per yesterday.

I’ve waxed lyrical about Kobox before and above, but just to say – Jacob has now been added to my list of fave instructors haha, think he has the best playlists in the place! Today the workout was fun but felt hard, because my legs were DOMSy from Monday and yesterday’s workouts… it was good to be challenged, but tomorrow is definitely going to be a rest day to let my muscles recover 🙂 As I mentioned before, now it’s spring/summery I walk 15 mins to a further train stop in the morning and 15 mins back in the evening – brisk pace to ensure extra LISS. It’s a nice way to warm up and wind down for the day!

Breakfast: Peanut Uppercut Shake made of chocolate protein (I ask to add an extra scoop today!), almond milk, banana and peanut butter.

Lunch: Mackerel with courgette, yellow peppers, tomato salsa and spinach & mixed leaf salad 

Snack: 1 pack of sea salt popchips

By late afternoon I’m STARVING – haven’t had a hunger pang like this in a while! I wonder if it’s because I’ve not had many carbs today looking back at breakfast and lunch, or just because my workouts have been relatively intense… either way, I decide to eat but I need to be quick and don’t have anything prepared, so a bag of popchips it is! Not super nutritious but a fairly low kcal and so theoretically cut friendly option!

Dinner: (White) jacket potato with tuna, stilton and sun-dried tomato (no mayo because I hate it!), spinach & rocket.

I get home and I’m pretty knackered and sore from the last 3 days worth of workouts, and I just want to lie on the sofa so I want the quickest possible meal (and one I can leave out for The Boy to reheat for himself because he’s working much later than me this evening!) I recommend, if you’re a cheese lover, using blue cheese rather than cheddar as you don’t need as large a serving and you actually get more flavour, so you can avoidaccidentally over-indulging on the fat (fat isn’t bad per se but cheese isn’t full of the ‘good fats like salmon, nuts and avo – bear in mind dairy has a lot of benefits though!) I also state ‘white’ potato here for clarity because a few years ago I was obsessed that white potato is bad and sweet potato was fine – NOT SO! My nutritionist explained to me they both have benefits and neither is better or worse, the profiles are just slightly different (sweet potato has more vitamin A for example!)

And that was 10 days of my workouts and meals!

I don’t typically make it a practice to weigh myself but I have been documenting it for the cut, and at the end of the 10 days I am down just over 2lbs, just over 1kg.

My abs are starting to peek back through, especially for ‘morning abs’ which is fun – while aesthetics aren’t the sole or even main reason I train, obviously cutting is designed to tweak your aesthetic and as long as you don’t fixate, it’s fine to play around – just make sure you’re healthy and check in with your doctor and ideally see a nutritionist!

Disclaimer: I started my summer shred recently, inspired by Grace, so please note my nutrition is going to be either a little more on point than it would if I was cruising at maintenance, and/or a little more critical of my ‘treats’ and slip-ups than I normally would be! (For healthy fat loss tips see this post, and feel free to follow and join me on #gettingshreddyforsummer on instagram here!)

While I mention that I have a nutritionist in this post, I say it in a loose sense – I don’t go regularly, I have the occasional check up. This isn’t a meal plan she’s given me or anything!

A note on my daily drinks whether I’m cutting or bulking or maintaining, I don’t drink anything during the day other than tonnes of tap water, lots of peppermint tea, a couple of green teas, 1-2 black coffees a day. I only drink water based drinks really! And then there’s the alcohol which is all openly declared above… *sigh* Always the toughie to resist, especially in nice weather!

What I learned from this week

It’s so interesting for me to write all this down and actually look at my picture for the

pexels-photo-196640.jpeg
This is not me but work has been busy this week so forgive the use of stock photography 😉

week instead of viewing it daily. It makes me realise maybe I’m too dependent on protein balls or nakd bars or similar for a quick fix haha (although they’re an all natural company, I feel like real food where possible is always good rather than faster options!) I can see I eat quite a bit of seafood which is good and I’m happy with, and occasionally get caught off-guard if I’m rushing, so maybe some fresh fruit and nuts saved in the office for emergencies would help… Also you can see my diary commentary increases as the week goes on but then resets on the second Monday when I’ve relaxed over the weekend and feel refreshed and ready for a stronger start – obviously I get busier as the week progresses so I have to think more about my choices, whereas earlier in the week it’s just simple logs of what I eat, no muss no fuss. Just noticed as well that Friday was a bad day with 4 servings of caffeinated coffee, although it’s calorie free broadly as I don’t add anything to it, for health reasons I shouldn’t be stressing my body with so many stimulants so I need to watch the cheeky pre-work coffees and maybe just take a single espresso over ice with extra water for a treat. Plus the alcohol thing… would be best relegated to just 1 or 2 over Saturday and Sunday, not just for cut reasons but for general health reasons as alcohol isn’t fabulous for you in addition to being packed with nutritionally-empty calories! The best alcoholic drink from a cut perspective is something like vodka soda, with soda water being calorie free, vodka being 50kcal (compared with diet tonic which contains approx. 15g carbs per 200ml). While I don’t advocate calorie counting for food (NUTRIENTS NOT NUMBERS woop woop!) it’s important to be aware of it with alcohol as your body basically derives no nutritional benefit from it – genuinely empty calories (not saying have zero unless you want to teetotal – it’s fine to have treats, but I’m just talking about being aware as it’s easy to drink a few days worth of your recommended food intake if you’re not careful!)

Anyway – overall, a useful exercise for me!

It’s interesting to contrast this with what I ate in a day 2 years ago,  when I was doing #bbg by Kayla Itsines to lose my post bulimia (and alcohol driven) weight gain, but much less savvy about nutrition and wary of carbs! Yes I ate well and lots of homemade whole food, but my attitude is much better now, I’m getting the balance for my body right whereas back then I was probably undereating slightly. I’m so glad I’m eating more now to fuel my workouts and get the right nourishment. See my post An Apology for why I’m sad it took me so long to educate myself and to share better, evidence-based info with you all.

So guys, hope that answers the questions! I’ll do a similar post if people find it helpful for when I’m not cutting / #gettingshreddyforsummer so you can see what that’s like.

I’ve been 100% honest above and recorded my alcohol/extra snack slip ups even though I didn’t want any on my shred and certainly not during the week – all to show you that WE ALL DO IT and it’s fine, it won’t totally derail you, just get back on the bandwagon the next day! Also visiting family in Somerset with family meant I didn’t have as much control over food, so this is a good illustration of attempting to stay on a cut and dealing with family meals, but also sometimes saying you know what – eat the damn cake & hang out with family instead of going for a workout, life’s too short.

B xoxo

Clean eating: the good, the bad & the ‘dirty’?

pexels-photo-988865.jpegClean eating is something which has come under fire over the last year or so in wellness circles, and has more recently drawn attention from the wider public, originally picked up by Tatler (who published a report on the ‘trend’ sweeping society schools) and also reported in this Daily Mail article on clean eating in boarding schools.

Diet culture needs tackling. Where ‘clean eating’ feeds this – it’s a problem. Individuals need to be educated and supported. Perhaps the lesson here is all viral fads are unlikely to ever be holistic (when things go viral they’re not joined by the scientific papers and research are they?!) and so are potentially always dangerous because a fad, even if it sounds saintly and perfect and #wellness, is still a fad and the lifestyle that follows from it is unlikely to be as tailored, balanced and healthy as it needs to be if it comes from a buzzword, be it ‘clean eating’ or ‘Atkins’. – B, @legallygymliving

pexels-photo-461428.jpegClean eating: what is it?

The way I and many other fitness and nutrition enthusiasts understand it is the idea that certain foods are, for want of a better word, ‘cleaner’ than others… i.e. not processed, as close as possible to their natural state… Essentially from nature. I heard phrases when I first got into clean eating like: ‘if it didn’t die or grow in the ground, avoid it’.

And what’s the harm, right? We all need to be encouraged away from eating so much processed, junk and massively added sugar-laden food don’t we?

Well… to an extent. I personally believe the ‘movement’ started with these good intentions – to encourage eating whole, natural, unprocessed foods as much as possible, to try and ‘re-set’ what people regard as go-to foods to a healthier place. For example, James Duigan’s Clean, Lean cookbooks (he founded Bodyism and coached celebs like Elle McPherson).

But increasingly there’s been a backlash against the movement as it grew – let’s talk about why.

Clean eating: the backlash

Semantically, the opposite of clean is dirty, right? So the backlash can be summarised in a nutshell like this.

People begin dividing foods into ‘clean’ and ‘dirty’. It spirals out of control. Orthorexia rises (an eating disorder where people become obsessed with only eating ‘clean’), presumably triggered by the cultural prevalence of a movement that seems healthy but encourages binary thinking about food as GOOD vs BAD. Instead of being a balanced, encouraging tagline, the term essentially seems to encourage an either/or mindset and this catches on beyond the pockets of health bloggers and fitness professionals via instagram, and grows and grows into a clean eating frenzy – so we’re basically back to demonising certain foods on a fairly wide scale, because they’re not clean, and worrying about whether we can eat stuff – is it ‘clean and lean’ or is it ‘dirty’ or ‘bad for me’. It’s like the 80s and 90s fad diets all over again, but dressed up as balance and health. pexels-photo-236147.jpeg

This is pretty much how and why the backlash happened.

And I agree it needs to be discussed – it’s dangerous, particularly for impressionable young girls, boys and even adults who glean all their nutritional information from the media – to become brainwashed and let this kind of mindset spiral out of control.

Influencers like Alice Liveing realised the movement was having unintentional negative consequences, and distanced themselves – Alice famously changed her instagram username from @cleaneatingalice to @aliveliveing partially for this reason.

A nutritionist’s take

Read the Daily Mail article for Rhiannon Lambert’s (a Harley Street nutritionist) comments on this, as I think it’s key to read what actual nutritionists are saying about these issues!

pexels-photo-296879.jpegMy two cents: clean eating, orthorexia, & foodie language words have power, but also have (& need) context!

I am not a nutritionist, so I’m not qualified, I can’t advise, this is just my personal view! I am a nutrition and fitness enthusiast and I followed the clean eating trend as it rose, and fell. I see both sides of the coin. It didn’t trigger orthorexia in me, despite being an ex-eating-disorder sufferer (of bulimia and body dysmorphia). It has clearly triggered an increase in orthorexia, or at least been problematic for ED suffers and this really needs to be addressed.

I think we need to be so careful about how we talk about food and ensure we’re not promoting things that can make it easier for eating disorders to be triggered. But remember – they are eating disorders and it’s a mental and physical health issue. Describing food as clean isn’t a single cause, and the movement was initially, I believe, well-intentioned and an attempt to educate.

It’s hard to know what language to use because there’s no getting away from the fact that some foods ARE nutritionally more beneficial than others. The problem is, a description of food can’t be taken in isolation (and neither can a meal or a snack!) We need to look at the whole picture.

Yes, labelling foods as just clean or dirty is damaging in isolation.

You can have cake, burgers, pizza, nachos etc. in MODERATION and still be healthy (and lose fat if that’s your goal).

Just like you can eat a caloric surplus of ‘clean’ foods – nuts, rice, sweet potato, chicken, broccoli and gain weight.

Ultimately, it’s about the wider culture, and your wider nutritional intake, self-image, body confidence, the whole shebang. We can’t lie to ourselves and say pizza or chocolate are as great for our bodies gram for gram as broccoli, mixed veggies, potato and lean protein! I appreciate ‘dirty’ is a loaded word but we do need to be aware of the additives in our food.

So I think it’s all about context, balance, and trying to avoid saying ‘clean’ and ‘dirty’ around food as much as possible, but sometimes I do say ‘clean’ and I think providing the context is there, it’s totally OKAY. The problem is the way people are educated about their diet in general, the way certain body types are idolised or vilified, the tearing apart of celeb bodies in the media (constant comments particularly with women in the gossip mags!) and the fact it’s ASSUMED all women WANT to lose weight… to name a few!

Diet culture needs tackling. Where ‘clean eating’ feeds this – it’s a problem. Individuals need to be educated and supported. Perhaps the lesson here is all viral fads are unlikely to ever be holistic (when things go viral they’re not joined by the scientific papers and research are they?!) and so are potentially always dangerous because fad, even if it sounds saintly and perfect and #wellness, is still a fad and the lifestyle that follows from it is unlikely to be as tailored, balanced and healthy as it needs to be if it comes from a buzzword, be it ‘clean eating’ or ‘Atkins’.

Where describing foods as clean can be helpful and is done in context, I think that’s fine.

What are your thoughts around these issues? It’s such a complicated topic! Let me know in the comments.

Ooh, and I also published a post a while ago you might like to read if you’re interested in this area (see ‘An Apology’ here)  in which I dealt with how I now feel about past bits of my fitness and health ‘journey’ (cringe), where I did promote clean eating and various things that at the time I loved but now don’t feel comfortable about…

B xoxox

Are you affected by anything in this post?

If you suffer with an eating disorder, think you do, or are struggling with your relationship with food or your body, please contact your GP and a nutritionist (and ideally therapist).

Some of the organisations below may help:

Beat, an eating disorders charity. (They have a helpline too!)

NHS UK Eating Disorders Page

Rhiannon Lambert BSc, MSc, ANtr – an ED specialist nutritionist

Laura Phelan – an ED Recovery specialist

Mind, a mental health charity.

ReNourish: An Honest Review

Screen Shot 2018-01-09 at 12.15.31I’m so passionate about health and wellness – it’s been great to blog and Instagram and connect with others who feel the same – but I’m conscious that a lot of the time, while we can share our tips and tricks, we’re not qualified to give ‘advice’. Rhiannon Lambert is someone I found on Insta after my lovely friend Alex (@theleanlawyer) posted about her, and I’m so glad I discovered her. And she is so, so, so qualified! So there’s finally a great source of information who is also an influencer in the health sphere on Instagram who actually knows their stuff and has the degrees and post grad qualifications to back it up, not just a 6 week nutrition quick course! (The title nutritionist isn’t legally regulated in the UK so sadly anyone can call themselves a nutritionist, leading to a lot of advice from un-qualified, even if they’re well meaning!, individuals who can do more harm than good).

Rhiannon Lambert is changing the game completely. Evidence-based, science backed learning… I am literally so excited to see how her following is growing and message is spreading!

Her book is basically Rhiannon, bound in book-form! It describes her nutrition philosophy and is packed full of information on how we can eat well, simply, and healthily without doing ridiculous fad diets, or buying crazy expensive superfoods. Her recipes are accessible and so tasty, and the presentation is really lovely too – the book is basically almost as pretty as she is! I wanted to give you guys a fuller review of it rather than just hash tagging it constantly on Insta, so here you go!

If you want:

  • Fad diets
  • Quick fixes
  • Pseudoscience and detox ridiculousness

Then this book is not for you!

If you want a book that gives you:

  • advice from a qualified Harley Street nutritionist;
  • to learn about what your body really needs;
  • the science behind nutrition (micronutrients, macronutrients, myth-busting);
  • gut health;
  • mindful eating;
  • body confidence;
  • a sustainable approach to eating that helps you ditch the diets;
  • a book that is kicking ‘diet culture’ in the a**!
  • to learn about Rhiannon’s nutrition philosophy of taking it back to basics and keeping it simple;
  • delicious recipes including breakfast, lunch, dinner and dessert;
  • and loads more!

then this book is absolutely the book you need to buy for 2018!

I’ve so enjoyed making recipes from this book, and I can’t wait to try every single one – it’s my 2018 resolution to cook each of them 🙂

ABDC55A0-A7D0-499B-BE8F-6A4E51D81E3B

Here’s my amazon review too ❤

I’ve followed Rhiannon ever since hearing her speak at a wellness panel and her approach to eating changed my life, quite literally. I was so excited to buy this book and it’s turned out to be even better than I expected which is saying something!
I love that for once there’s a book encompassing being your healthiest, the science behind food, myth busting and explaining micro and macronutrients as well as including sections with sample meal plans, putting together healthy packed lunches plus LOADS of amazing recipes!
So many books promise content and don’t deliver. This book more than delivers…. in addition to all the above, it helps you with mindful eating, body confidence and healing your relationship with food for such a reasonable price.
It’s refreshing to see a quality book on this subject written by an actual nutritionist in a day and age where anyone and everyone offers advice on social media (often dangerous celeb faddy diets). The care and attention and knowledge Rhiannon brings to the table having specialised in eating disorders is really incredible… and it’s super accessible, an interesting and fun read. You’ll look and feel your best for implementing her advice – if you buy one book this year I’d make it Rhiannon’s! (As an ex ED sufferer I don’t say this lightly!)

Screen Shot 2018-01-09 at 12.18.19

You can visit her website and find out more about her Harley Street clinic here.

Also check out Rhiannon’s facebook page and instagram – @rhitrition.