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Rahel the Amazon

Bespoke Personal Training and Nutrition Coaching in London

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Recipes

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BEEF

CHICKEN

COD

EGG DISHES

PORK

PRAWNS

SALMON

TOFU

TURKEY

OTHER NO MEAT RECIPES

HEALTHY DESSERTS

SWEET TREATS

LOW FODMAP

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Want to get fit but have an injury?

I work together with sports therapists and physiotherapists to help rehabilitate clients with injuries (especially knee, back or shoulder/neck problems).

The Amazon on Youtube:

https://www.youtube.com/watch?v=Zpl_Qc4_vQE&t=245s

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Protein smoothies for the win! 😉 . We are definitely going through our fruit quicker this week since, in addition to eating it, Silver and I are also enjoying some tasty smoothies. For a while, I’d make the same one again and again but with so many flavour combinations, it’d be a waste of time and tastebuds not to try them! 😁 I also have 5 different flavours of protein powder at the moment, which is enough to provide a different base every day of the working week if I wanted to. 😊 . Today’s lunch was the banana-mango protein smoothie/milkshake and wow, was it lovely! Silver’s shake is fruit + milk + protein, while mine are fruit + milk + protein + Total 5% or Total 0% (Greek yogurt) to make it a bit thicker, a proper smoothie. 😊 I use either a serving or 1,5 servings of fruit (1 serving is 80g) to make sure the sugar content doesn’t go through the roof. . Although I don’t have smoothies every day (even good things become boring when we have unlimited access), I do allow myself one “easy meal” a day. For me, that’s usually been lunch. Previously, I was never home during the day, so I would grab something on the go that I knew to be fairly nutritious. At the moment, I have all the time I want, but by noon when I’m finished training my clients, I just want to get out of the house to read books in the park! 😊 So that’s when I would prepare Silver and myself something super easy. . My “easy lunch” at the moment is either an omelette/scrambled eggs or halloumi and veg or a protein smoothie. Whichever the option, the meal must contain protein, that’s my only condition! Even when Silver tries to convince me that a slice of toast with butter will do for him, I ignore it because I know that after 30 minutes he’ll realise how hungry he actually is and by then, the kitchen will be closed! 😅 . Today’s banana smoothie was around 460kcal with 52g carbs, 37g protein, 14g of fat and it was filling that I’ll be running on this until 6pm easily! ☺️ . What’s your favourite smoothie combo? Let me know, I want to try them all! 😍 . #nutrition #nutritionist #fruit #healthy #healthyfood #healthylifestyle #diet #weightloss #smoothie #smoothies #recipe #recipes #protein
New week, new fruit! 😍 . I can’t tell you how happy I am over the amount of conversations I’ve had in the last week with you guys on the importance of fruit and veg! 🤗 The response to my post on optimal health from a micronutrient rich diet was great and it shows me how invested you are in eating for health. So here’s my fruit bowl inspiration for you this week. 😁 . Like I already said, I buy an enormous amount of fruit weekly; enormous yet reasonable for two people to eat with clever planning. So I thought I’d share some tips that can help you too prolong the life of fruit and avoid waste. ☺️ . ✅Sometimes I do a top up shop for certain fruit mid week, which means there might be enough left over by the time of my next big shop so I leave those out of my list. ✅I make sure easily perishable fruit and berries (or leftovers from the previous shop) are in plain sight so Silver will reach for these first. This way we avoid waste. 🚫I’ve only wasted half a mango so far because I was supposed to make another milkshake with it but forgot. 😂 ✅Any fruit that’s not yet ripe, I put at the bottom of the bowl so it has time to ripen until we get around to eating it. It will also minimise handling, which could cause vitamin loss. ✅Whether or not you knew this, it is advised to keep tomatoes away from your fruit bowl as they’ll make everything else ripen quicker. So I store these in a separate container or put them in the fridge (personal preference). ✅Should you find any mouldy fruit in the bowl, remove it immediately as the mould can spread quickly to others around it. It’s a good idea to also clean the bowl. ✅Keep fruit, veg and other fresh produce away from direct sunlight and preferably in a cool area to avoid vitamin loss. Keep fruit juices in airtight containers and in the fridge. . 🔔To find out more on how to preserve vitamins in your food, check out my videos on Micronutrients - Vol. 3 & 4 - IGTV or Youtube (link in bio). . In the meantime, share the knowledge with your friends and send me photos of your fruit bowls! 😍 . #fruit #fruits #fruitbowl #nutrition #nutritionist #goals #healthyfood #healthylifestyle #diet #weightloss
New week, new grocery shop for optimal health! 💚☺️ . I did an enormous fruit and veg shop this morning that I resembled a working mule on the way home from the shop 😅 . Just like with fruit, I try to buy a variety of vegetables for a plethora of micronutrients in our diet. I would 100% put my great health down to the food that I eat and the regular training I do. I haven’t required a prescription for antibiotics in 8 years and my only GP visits in the last 6 years have been to get referrals to have an MRI 😂 (One for my ankle in 2018 and the other for my knee in 2014) So if you need proof whether or not eating healthy food is worth it - here I am! 😁 . Another popular question I get is: “Which vegetables do you eat?” and I know the reason why it’s being asked. My answer? Eat EVERY single vegetable in their most unprocessed form. Two things to know: 1️⃣When eating for health, try to get a variety of colours in as, just like with fruit, it’s easier to ensure a complete micronutrient profile. 2️⃣If your goal is weight loss then I encourage on top of that an increased intake of green vegetables as these are the best (and unfortunately the most under-utilised) fat loss tool! My most favourite veggies are green beans, broccoli, courgette and cauliflower. Although not a green veg, it acts like one and is a fantastic helper when trying to drop your bodyfat %. I also like and recommend asparagus, Brussels sprouts, okra and anything else green you can think of! . Two main things to remember here: 1️⃣Spinach, kale, lettuce, rocket etc - all these are total nutrient bombs so I highly recommend consuming as part of your diet, however they’re suboptimal when it comes to weight loss unless you’re happy to eat a whole bag of it per meal! 😅 2️⃣When it comes to eating your best diet, remember that root vegetables count as carbs and not veg. So don’t even think that you can note down a serving of chips as your one a day. 😉 Carrots, parsnips, yams, swede, turnips etc - enjoy them, absolutely, but make sure you record them as carbs in your fitness tracking app! 😊👍🏼 . Wishing you all a successful week! 😘 . #vegetables #diet #weightloss #nutrition #veggies #veg #vegan #vegetarian
A naughty tasting snack that’s also healthy or a healthy snack that’s also naughty? 😉 . How many of you enjoy courgette fritters? I’m not particularly a fan since they’re too soggy and oily, but I know it used to be a very popular side for many when eating out. Although you’re technically eating a vegetable, it’s been sliced and chopped and deep fried in batter and oil, therefore it’s nutritional value is close to zero. 😳 . So, how to fix that? Given that at the moment nobody is visiting restaurants anyway, I have a perfect simple suggestion for those who miss their fried side - fried courgette! ☺️ . It’s something so simple yet so flavourful that I defy any courgette fritter lover to say they don’t enjoy these. (No, seriously, let me know what you think! 😄) I used to fry courgette more often about two years ago, then sort of forgot about it after a while yet the other day suddenly remembered! . Why I’m confident that you’ll enjoy this snack - it’s fried in olive oil or vegetable oil, you sprinkle some salt over it and as the courgette browns nicely on the outside, it acquires the same soft texture on the inside that you will have enjoyed when ordering fritters at a restaurant previously. . From micronutrients perspective, you are handling the vegetable far less, therefore less likely to kill all the goodness in the courgette. You will also consume far fewer calories since you’re not using batter, which would soak in all the excess oil during cooking. The result, you can easily consume 400g courgette in one go - this here is two medium courgettes sliced and fried. It tastes a bit naughty, which can help break the routine of eating a monotonous diet but you know you’re getting your daily vegetable servings in - win/win! 😊 . #courgette #vegetables #healthysnacks #lunch #dinner #homemade #fakeaway #cooking #diet #weightlossjourney #weightloss
I wanted to clarify something about practising gratitude. Yes, it has made me enormously happier than I was 3-4 weeks ago and yes, it does make you feel excited for the little things. This is what I used to be like anyway before life got me down a little bit. An eternal optimist I always used to call myself, now more of a realist. 😁 But, being grateful doesn’t mean that you’re running on full power every day, that you can’t be low on energy or that you’re pretending to be happy. You are simply content and with that comes happiness. 😉 . Gratitude means that I am thankful for everything in my life, big or small and that I am finally happy with what IS as opposed to missing what was or worrying about what shall be. 🤗 So I don’t want anybody to feel bad for not being upbeat daily - that’s not what this is about! I want you all to know that although I’m energetic and bubbly, I don’t bounce off walls every day. 😉 Some days I just am. And although from the outside it might not look any different to ‘just being’ when I was sad, I am now calm inside. ☺️ The feeling of being content can actually be a little bit unsettling at first, especially if you haven’t felt a genuine spark of happiness inside you for a while. If you’re used to stressors, a constant struggle or an emotional rollercoaster, it will feel eerie when it all goes quiet suddenly. You’ll keep expecting the next nasty surprise to jump out from around the corner. “What’s next?” is the thought in the back of your mind. And it might take you weeks or months to finally realise that this is what it feels like to be happy with everything that you have, everything that you are and where you are in life. In those moments, life becomes so perfectly still that you could cry from happiness. You just sit there, free from the past comparisons and from the future worries and you just are. 🤗♥️ . And that’s why I will keep practising gratitude - to keep my finger on the pulse and to not allow myself to forget the magic that my life holds and to allow this freedom and positivity to also encourage others to vibrate a little higher. ♥️♥️♥️ . #grateful #thankful #gratitude #thankyou #happy #smile #happiness #lovelife #love
Do you have a fruit bowl? 🍉🍒🍇🍓🍎🍐🍊🥭🥝🍍 . If yes, what’s in it? And don’t say biscuits! 😂 . Two months ago when supermarkets were low on stock, it turned my focus to my local corner stores and grocers. When the big shops were struggling to meet the demand on even things like fruit, veg and fresh bread, these independent stores had everything in abundance. I’m serious, they always had what we needed and the flavour of the produce was often better than what I had been used to getting from Sainsburys or Tesco. 😳 . I now shop for vegetables and fruit in an Arabic supermarket just a few streets away and stock up for the week for about £15-£20. Our fruit bowl had been slightly forgotten about previously as the fruit I bought got eaten immediately 😄 Now, I always buy a variety of fruit and because it’s there all the time, we consume it regularly and reasonably. ☺️ . Having fresh fruit around is great for when I get peckish but, most importantly, it’s there for Silver. Trust me, he’s just like any child and would happily eat a packet of gummy bears or crisps if given the chance. But, if I don’t keep any snacks in the house then neither of us will get tempted to constantly raid the cupboards - there just isn’t anything there. 😁 . But, having fresh fruit around is always a good idea. Nothing processed and no refined sugars, just natural goodness with a variety of minerals and vitamins. Our go to fruit are satsumas, oranges, apples, bananas, mangoes and watermelon. We also like berries, grapes and cherries etc but those usually get eaten relatively soon after purchasing as they expire quite quickly. 🙂 Most of these fruit are also a good source of hydration, which is going to be useful on the hottest days. Melons, watermelons and the like are mainly water and can tick the right boxes on a hot day. ☺️ . So, my call to action for you this week? Buy more FRUIT! 🤗 Make it a habit, don’t wait until you’ve run out and remember variety - having lots of different coloured fruit makes it easier for you to get lots of different nutrients! ☺️ . #nutrition #nutritionist #fruit #vitamins #minerals #healthylifestyle #health #diet #weightloss #eatclean #eattherainbow

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  • About me
    • About me
    • Qualifications
  • Nutrition
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  • Personal Training
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