Posts byBecki Douglas

Weight loss smoothie recipes

Simple to prepare and easy to incorporate, smoothies are a great aid to anyone’s weight loss goals. Champneys’ Senior Nutritionist Becki Douglas gives us her tips for making nutrient-dense and low calorie smoothies that will help keep us full. Smoothies are a great weight loss aid and, if balanced properly, can replace any meal or snack in…
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Weight loss smoothie: Zingy Citrus Slimmer

Packed with antioxidants and fat fighting ingredients at around 190 calories. Great as a revitalising mid afternoon snack in place of your usual cuppa and some biscuits!   Ingredients:  2 handfuls Spinach 1/2 pink or red Grapefruit ½ an Orange handful of frozen raspberries 1 tablespoon Chia Seeds 150ml cooled green tea
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Weight loss smoothie: Choc-Cherry Cinna-Maca Packer

A great ‘on the go’ breakfast at around 240 calories that will keep you flying until lunch! Delicious and creamy, plus full of metabolic boosting ingredients. Ingredients:  ½ banana Handful of frozen cherries 100ml unsweetened almond milk 100ml water 1 tablespoon sunflower seeds 1 tablespoon raw cacao powder 1 tablespoon maca powder Pinch of chilli…
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Weight loss smoothies: Lean Green Machine

Calorie controlled low sugar smoothie at around 170 calories. A perfect breakfast to refresh and energise you for the day ahead. Ingredients: 1-2 cucumbers. handful of kale 5 fresh mint leaves a sprig of fresh parsley. 2 cm pieces fresh ginger. 1/4 avocado. 100ml coconut water. 100ml water juice of 1 lime Add all ingredients to a…
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4 must-flip pancake recipes

Pancakes are one of the easiest things to make, with the staple Shrove Tuesday dish containing just three ingredients – flour, milk and eggs. But this year, why not try and swap out the pancake trinity in favour of something slightly more healthy – boosting levels of fibre, reducing the reactivity on your blood sugar…
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Superfood Smoothie Boosters

There are a million and one ways that you can boost a smoothie, with the idea that, by adding in extra vitamins, minerals, protein and antioxidants, you can increase the nutritional benefits. It depends on your particular goals and state of health as to which you would get the most from. Here are a selection that…
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Sweet Potato and Pumpkin Seed Pancakes

Sweet potato has a lower glycaemic load than regular white potato, it’s higher in fibre and is better for B Vitamins, which support your energy production, female hormone balance, heart health and mood. They are also rich in beta-carotene, which is very good for eye health. To make it sweet, the recipe contains honey. Although…
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Courgette Feta Fritters

The courgette actually forms the main base of the pancake, which helps to reduce the calorie intake and increases the Vitamin C too. Feta is a sheep’s milk cheese, and is therefore a bit lower in lactose and sometimes easier on digestion for people. The traditional pancake’s flour has also been swapped for the quinoa-variety,…
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Blueberry Swirl Protein Pancakes

These pancakes are made with oats, which are a soluble fibre that help to keep you full by releasing energy slowly. They also contain chia seeds, cottage cheese and egg whites to make the pancakes a bit more substantial and increase the protein content. By only using the egg whites you get the texture without…
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Carrot Cake Paleo Pancakes

The carrot forms some of the bulk to help lower the calories while increasing the levels of Vitamins A and C. The recipe calls for a combination of a whole egg and egg whites – so it contains protein but also limits the fat and calories. It’s not completely guilt free though, with fat and calories…
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Superfood Smoothie: Spiced Pear

The combination of cinnamon, ginger and lucuma is slightly spicy and warming. It’s rich in anti-inflammatory ingredients great for joints and skin health. It’s also a good sources of protein, omega 3, iron and potassium so is great for energy, brain function and heart health. Ingredients: 250ml unsweetened almond or coconut milk Large handful of…
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Detox Smoothie Recipes

When you feel bloated, sluggish and a little bit over indulged after eating too much food and drink, I often recommend to my clients that they give detoxing a go. Now, these aren’t those unrealistic “latest celebrity” detoxes that are everywhere, but some simple smoothies that can be a substitute for either a meal or…
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Vitality 7-Day Weight Loss Recipe Challenge

Champneys Senior Nutritionist Becki Douglas has developed a one-week weight loss eating challenge that is not only healthy and will leave you feeling revitalised, but is also easy to stick to all year round. So if you’re reading this in the new year as part of your resolution, or just fancy shedding some pounds anytime, stick to these…
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Weight loss recipe plan: Sunday

Champneys Senior Nutritionist Becki Douglas has developed a one-week weight loss eating challenge that is not only healthy and will leave you feeling revitalised, but is also easy to stick to all year round. So if you’re reading this in the new year as part of your resolution, or just fancy shedding some pounds anytime, stick to these…
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Weight loss recipe plan: Saturday

Champneys Senior Nutritionist Becki Douglas has developed a one-week weight loss eating challenge that is not only healthy and will leave you feeling revitalised, but is also easy to stick to all year round. So if you’re reading this in the new year as part of your resolution, or just fancy shedding some pounds anytime, stick to these…
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Weight loss recipe plan: Friday

Champneys Senior Nutritionist Becki Douglas has developed a one-week weight loss eating challenge that is not only healthy and will leave you feeling revitalised, but is also easy to stick to all year round. So if you’re reading this in the new year as part of your resolution, or just fancy shedding some pounds anytime, stick to these…
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Weight loss recipe plan: Thursday

Champneys Senior Nutritionist Becki Douglas has developed a one-week weight loss eating challenge that is not only healthy and will leave you feeling revitalised, but is also easy to stick to all year round. So if you’re reading this in the new year as part of your resolution, or just fancy shedding some pounds anytime, stick to these…
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Weight loss recipe plan: Wednesday

Champneys Senior Nutritionist Becki Douglas has developed a one-week weight loss eating challenge that is not only healthy and will leave you feeling revitalised, but is also easy to stick to all year round. So if you’re reading this in the new year as part of your resolution, or just fancy shedding some pounds anytime, stick to these…
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Weight loss recipe plan: Tuesday

Champneys Senior Nutritionist Becki Douglas has developed a one-week weight loss eating challenge that is not only healthy and will leave you feeling revitalised, but is also easy to stick to all year round. So if you’re reading this in the new year as part of your resolution, or just fancy shedding some pounds anytime, stick to these…
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Weight loss recipe plan: Monday

Champneys Senior Nutritionist Becki Douglas has developed a one-week weight loss eating challenge that is not only healthy and will leave you feeling revitalised, but is also easy to stick to all year round. So if you’re reading this in the new year as part of your resolution, or just fancy shedding some pounds anytime, stick to these…
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Green Goddess (or God) Detox Smoothie Recipe

There’s a big buzz around green smoothies at the moment, and it’s for all the right reasons. The “Green Goddess” contains broccoli, spinach and celery, which are all full of sulphur compounds. These are known to speed up a process in our liver’s detoxification, making them really good at getting rid of excess toxins from…
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Heart Beet Detox Smoothie Recipe

Beetroot contains a nutrient called nitric oxide, which is very good for our blood. It helps to cleanse and support the red blood cells that carry oxygen around the body – boosting energy levels and encouraging circulation in the process. Ingredients: 40g cooked beetroot (in natural juice, no vinegar) 40g carrot 40g apple 40g blueberries…
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Kale Kick Detox Smoothie

Similarly to the “Green Goddess”, the “Kale Kick” also contains those clever sulphur compounds that will help your liver’s detoxification. If you’re worried about your smoothie tasting (and looking) like pond water, adding some fruit will give the drink some sweetness without any added refined sugar –great if your new year’s resolution was to cut…
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Beetroot Hummus Crudites

Where there are crisps, you usually won’t have to search very hard for dips. But, instead of tortilla chips, you could put on a platter of crudités (green pepper, carrot sticks and mange tout are just some ideas to name a few) and dips. You could also try blitzing up your own beetroot hummus for…
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Dressed Baked Kale Chips

No drinks reception is complete without a bowl of crisps and nuts. Reduce the salt and fat contents by switching out the shop-bought variety and instead try baking vegetables such as beetroot, sweet potato, kale, or soybeans and pumpkin seeds instead of salted peanuts. Sprinkle over a classic combination of sea salt and cracked pepper,…
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Healthy dinner food swaps

A lot of people can benefit from increasing their variety a little bit more at dinnertime. Even if you’re not vegetarian, you don’t have to eat meat every single day. By reducing the number of days you eat meat, you not only cut down on calories, but also on saturated fat and salt intake too.…
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Healthy lunch food swaps

Lunch doesn’t always have to involve bread. Doing things like salads, rice bowls, frittatas and soups instead can help move away from a wheat-heavy diet. For a lot of people, too much wheat is the root cause of IBS problems or a bloated stomach and feeling lethargic after lunch. By introducing some alternative foods and…
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Healthy breakfast food swaps

Champneys senior nutritionist Becki Douglas continues her food swap series this month by looking at “the most important meal of the day”: breakfast. Before we look into the swaps, in general one of the big things that people can benefit from is moving away from very carbohydrate-based breakfasts. Generally we’re a nation that has either…
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Spinach and buffalo mozzarella salad with grilled pink grapefruit, pomegranate and flax seed dressing

This month, Champneys Senior Nutritionist Becki Douglas is guiding you through the healthy dos and don’ts next time you’re doing your food shop. Here is her recipe for a refreshing spinach and buffalo mozzarella salad, perfect for a quick lunch. Serves: 4 portions Nutritional Information: (Per Serving) Energy:  246 kcal Carbohydrate: 12.1g Fat: 18.7g Protein:…
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