Katie Bulmer-Cooke: Turn the don’ts into dos

April 5, 2016

Katie Bulmer-Cooke shares her top nutritional tips and recipes

We are always being told what we shouldn’t be eating –  everywhere from television programmes to social media. But how much does focusing on the negatives and the ‘don’ts’ really help us?
It does give us some insight to a point, but we also need to know what action we should be taking to achieve better health and aesthetics.
With that in mind, here are are my top insights as to what you should be doing…

Eat regularly  
Don’t starve yourself. Instead opt for single ingredient foods that are in their most natural form. This narrows things down to fresh meat and fish, fruit and vegetables, eggs, unrefined grains and water at a basic level.

Eat when you are hungry
Everyone is different; some people feel better eating smaller meals throughout the day while others are more suited to eating three larger meals each day. There is no right and wrong here; you have to get to know your own body.

Break the mealtime stereotypes
Instead of naming your meals breakfast, lunch and tea, name them feed one, two and three, aiming to have each feed consist of protein and vegetables. For example, a spinach omelette or a chicken breast with mixed vegetables.

Drink two to three litres of water per day
This can include herbal or fruit teas in place of coffee and fizzy drinks.

Restrict certain carbs
Keep starchy or high-sugar carbohydrates such as root vegetables, rice and fruit for post-workout (two to three hours after your workout) feeds only.

If you’re someone who likes to snack or graze, then why not try out one of these recipes? They are super quick and easy to make and take to work.

Energy Bars (serves two)

• 1 banana
• 3 fresh dates
• 2 tbsp ground almonds
• 3 tbsp walnuts
• 2 tbsp sesame seeds
• 2 tsp cinnamon
• 1 tsp nutmeg

Blend all the ingredients together using a food processor or blender. Pour into a dish, score into pieces and place in the fridge for up to four hours.

Kale crisps (serves two)

• 1 bag of kale
• 2 tbsp olive or coconut oil
• 1 tsp of sea salt
• 1 tsp black pepper
• Half a lemon
• 1 tbsp agave nectar

Preheat the oven to a medium heat. Place the kale onto a baking tray adding the sea salt, pepper, lemon juice and agave nectar, rubbing the ingredients together with your fingers. Bake in the oven for approx. 15 minutes.

Bacon and leek egg muffins (serves six)

• 4 eggs
• Half an onion (diced)
• 1 handful spinach (finely chopped)
• 4-5 rashers of organic bacon (thinly sliced)
• 1 leek finely chopped
• 1 tsp sea salt

Preheat a medium oven. Whisk the eggs then add the other ingredients and mix well. Place into a muffin tray/cases and bake for approximately 20 minutes.

Katie Bulmer-Cooke
Katie Bulmer-Cooke is an award winning health and fitness entrepreneur, consultant and speaker (contact Michael@usb-uk.com)