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Friday 6 December 2013

Christmas Treats

08:37 | Posted by | | Edit Post
Healthy Alternative Christmas Treats

Festive Coconut Stars

Ingredients 

80g dessicated coconut 
40g coconut oil
60g honey 
30g whey protein (vanilla)
1 tsp vanilla extract 

In a bowl melt 2 tbsp coconut oil (~40g). Add the remaining ingredients. Blend with a hand blender. Press the mix into cookie cutters and place in the fridge to cool for 2 hours 

Enjoy

Per stars (Makes 7)
Kcal 139
Protein 17g
Carbs 11g
Fat 7.8g
Sat Fat 6g 

dessicated coconut is simply coconut that is dried and grated. Although it is high in saturated fat it contains no cholesterol or trans fats and is jam packed full if essential nutrients such as fibre, copper, selenium and manganese. 

Christmas Avocado Brownies

Ingredients: 
60g Dark Chocolate (>70%)
1/2 tbsp Coconut Oil
1 Avocado
1/4 cup Honey (30g)
30g cocoa powder or chocolate Whey Protein 
1 tsp Vanilla Extract 
1 tbsp Ground Almonds 
2 Eggs 
1/2 tsp Baking Powder 
1/2 tsp Baking Soda 
Pinch Salt 

Place a glass bowl over a sauce pan of boiling water. Add the dark chocolate and coconut oil and allow to melt. Remove once melted and add chopped avocado. Blend with a hand blender until smooth. One by one add the remaining ingredients stirring inbetween. Finally give it one last blend to ensure the mix is silky smooth. 

Place in ramekins and place in the oven at 180C for 25-30minutes. 

Remove allow to cook and decorate with - LeanBean Raspberry and Chia seed jam and Greek yoghurt to give it a festive pudding look! 

Enjoy! 

Check out my video on YouTube on how to make the recipe step by step LeanBeanNutritionTV 

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Tuesday 22 October 2013

A Little Bit About LeanBeanNutrition

18:02 | Posted by | | Edit Post

Hello! I’m Lindsay. I am a qualified Sport and Exercise Scientist and I am currently studying Nutrition and Dietetics. 


I have been an enthusiastic athlete from a young age. I started as a competitive swimmer from the age of 7, so I naturally learned how to adapt to a tough physically active lifestyle. Throughout secondary school, I was getting up early and training before and after school. Time management was strict; finding time to sleep, train, eat and fit in school work was like a record constantly on repeat. I continued to swim competitively (Butterfly) up until I graduated from the University of Birmingham in 2010.  After giving up swimming, I needed to find a new sport to release my ever growing energy levels. I started to focus on the gym and in particular, weights, I had lifted before as part of land training sessions within my swimming club but I hadn't ever really committed. I decided to train with weights just like a normal girl would, not to build muscle but just to maintain. I admire fitness models, but never thought I would be able to achieve a body similar to their standards, it’s still a work in progress I found myself training more and more, making a daily appearance in the gym.
Lifting weights allows me to blow off steam and relax...
The feeling post workout is like no other… You feel at ease, relaxed and happy.  Motivation to train more frequently came from results, seeing little changes in my body spurred me on to train harder, not longer. I strongly believe in quality of training compared with quantity of training. Give everything 100%!

‘There’s a difference between interest and commitment. When you are interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.’ – Kenneth Blanchard

I am still currently at university, with a full timetable (typical busy dietetic student), my routine is constantly changing.  Finding time to fit part time work (15-20 hours per week), blog, read research, make youtube videos and most importantly some me time… preferably at the gym… (oh yes and sleep) is a fine procedure, but at the moment I have it managed effectively.

The best was to predict you future is to create it!...



What motivates me?

My progress! The more my body changes the more I want. You just don't want to stop working out when you achieve a shape you've never thought you would have. I set high goals, but there realistic. You have to aim high to achieve high. Fitness is a lifestyle, healthy eating is a lifestyle. Both combined is what I am truly passionate about. With newly creating my healthy lifestyle blog – www.leanbeannutrition.blogspot.com, it has allowed me to plan and prepare healthy recipes for dinner, lunch, breakfast and snacks. All of which provides me, with sufficient energy pre-workout and post workout, to help with muscle protein hypertrophy and muscle glycogen restoration. The majority of my daily eating ends up on my blog, I often discover a recipe which I love (coconut ginger salmon broth) and eat it more than once each week. Breakfast is the most important meal of the day; you wouldn't start your car without putting fuel in it. After sleeping your body is drained of fuel resources and is in the fasted state, breakfast gives your body that kick-start; it speeds up your metabolism and helps your concentrate. I normally start my day with some sort of eggs, I particularly enjoy baked eggs (Go Green Baked Eggs).
I am truly passionate about nutrition and baking and both combined allows me to create some truly inspiring recipes. In cooking you have to tackle it head on with an anything goes attitude. It is only then do I learn what works and what doesn’t.  Start by learning to cook and trying new recipes then learn from your mistakes. Be fearless and most importantly have fun!


Twitter @l_benson Instagram - Leanbeannutrition Pinterest – Leanbeannutrition Facebook - /Leanbeannutrition YouTube - LeanbeannutritonTV



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