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Sophie-Jane Nutrition and Personal Training

  • About Sophie-jane
  • What I offer
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Come read about nutrition, fitness and fun! 

A healthy chicken dish!

January 21, 2016

I thought I would do a video blog for this one, as it is easy to take you through the steps ... so please see the video below! Enjoy :)

Tags Recipe, Nutrition, Health, Healthy food, Healthy dinner, Vlog
← Nutrition for runningRecuperating over Christmas →

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🥗 Salad isn’t just for summer! . ⏰ I’m a big fan of salads because they’re so quick to make, you can chuck in any leftover veg in the fridge, I love the different textures and of course they’re nutritious 😉 . 🥶 however when it’s winter I believe in eating lots of warming foods and salad generally doesn’t fit the bill . ☝🏼HOWEVER the beauty of salads are that you can mix hot food in ... here’s my favourite wintery additions ... . 🍗 Warm chicken or fish (I actually bought chicken thighs from the warm chicken counter for the above salad - a good option if you’re short of time) 🍚 Warm grains like microwave wholegrain rice, quinoa or cous cous 🍆 Roasted vegetables (peppers, courgettes, aubergines & onions are great) . 🥬 I actually love it when the salad leaves wilt due to the warm ingredients! . 🤔 Are you a winter salad fan? Or is it sausage & mash all the way in the colder months?!
🤗 Inspiration . I wanted to dedicate a post to this pair of absolute gems! My Mum and Dad (Debs and Baz). They inspire me every day to live a balanced and happy life. They have always been active throughout their lives, doing it for enjoyment over anything else. Here they are running a 10K on New Year’s Day at 60 & 59 years old, in a very decent time too! I’m so proud of them and use them to fuel my fire whenever I need. . I learn from them to choose the exercise you enjoy the most, make exercise a habit you can’t live without, to listen to your body when it really needs to rest, but also to have a bit of willpower from time to time to get up and go!! . Social media can be damaging to self confidence sometimes, looking at peoples profiles and feeling rubbish about yourself (I really hope I’m not one of those accounts) - so choose wisely who you follow and only follow those who inspire you to be a better you and make you happy not sad!! Oh, and if you can find someone who inspired you in real life too that would be fab 🤪 . Whose your inspiration? I’d love to know! 👇🏻👇🏻👇🏻
✔️ New recipe!! . Tried this delish spicy sausage ragu recipe from @tescofood and I had to share it! Simple to make, nutritious plus nice & hearty . We used spelt pasta instead (got bought a nice one from Mum recently- good fibre credentials versus white pasta) but other than that kept the recipe as is ... here goes ... . 1️⃣ Fry off 1 onion, 1 carrot, 2 celery sticks (all finely chopped) and a pack of pork sausages (with the casings removed) - cook for 10 mins, breaking up sausages into smaller chunks . 2️⃣ Add 2 garlic cloves (finely chopped), 1 chilli (or more / less depending on how much heat you like!), a tin of chopped tomatoes & 1 tbsp balsamic vinegar- simmer for 15 mins . 3️⃣ While you wait cook your pasta for the necessary amount of time! (Note: keep 2 tbsp of the pasta water when you drain it) . 4️⃣ Mix the pasta into the sauce with the pasta water ... then sprinkle with parsley (or herbs of choice) and tuck in 😋 . I served with broccoli for an added boost of veggies! . It was enough for 2 big portions in the evening and a hearty lunch for the hubby too! Could easily make 4 portions. . If you’d like to follow the recipe yourself or get more details, here’s the link: https://realfood.tesco.com/recipes/spicy-sausage-ragu-with-spirali.html . Enjoy!!
💪🏻 you don’t need a gym membership to keep active this January! . 💻 There are so many workout videos on YouTube and Instagram these days there really is no excuse ... and you don’t need a gym membership to keep fit if you can’t afford it after an expensive festive season . 👟 Ok so you may have to be a little more motivated to workout at home or in the park, but what better month to start a new habit than January! . 🍝 This was me on honeymoon in September. I wasn’t obsessive with working out but because I know how great exercise makes me feel I did do a few sessions for fun ... plus I had so much pasta energy I wanted to put it to good use! . ☀️ I jogged to a beautiful park in Siena and did a little circuit of ... 1️⃣ Step jumps (can also step up) 2️⃣ Press ups on the step 3️⃣ Split squats (single leg squats on the step) 4️⃣ Step sprints 5️⃣ Burpees . ⏰ I did 30 seconds of each move with 30 seconds rest after each, and repeated it a few times - you can adapt the work and rest ratio to suit your ability though! . Happy sweating!! 😅
💫 REFLECTION 💫 . While you’re sat today (possibly nursing a little hangover) I’d love for you to do one thing. Reflect. Think about all of the things that have happened for you in 2018 . Think of things you may have achieved (big or small) and happy memories you made . Like me, there may be some not so great times for many of you too, but if so try to take some positives from it. . Write them down if you wish, but you don’t have to. Just use all of the learnings to choose some things you may want to repeat or work on in the new year! . Let’s strive for plenty happiness this year, whatever that may mean for you ❤️ . Happy New Year all xx 😘
This is why I believe in “time off” over Christmas and listening to your body . I always live by the “everything in moderation” mantra - but this Christmas I’ve allowed myself whatever I wanted - so the indulgent end of the spectrum has been a bit more than moderate! I’ve had plenty of processed food, not always had my 5 a day, drank alcohol more than normal and I seem to be eating Christmas chocolates after most meals !!! . But it’s amazing how your body reacts to this relaxed nature. I’ve naturally wanted to have healthy meals in between the more indulgent ones - like choosing this chicken & noodle salad when out for lunch the other day (I craved veg!). I’ve also skipped the odd meal and just had a light snack. . My body has intuitively made these choices and I’ve listened and done what I fancied! . As well as this I’ve also slept more than normal (less early get ups to squeeze in a workout before work), haven’t been rushing around or stressed, and have laughed lots with friends & family! . It’s been great! . Yes I feel a bit fluffy around the edges (mainly because I’ve also not done as much exercise and movement as normal) ... but do you know what - if anything all it’s done is actually made me excited to get moving and get cooking some new healthy recipes in the new year!! . I definitely have confirmed that for me I FEEL so much more energetic when I put good fuel in my body and whilst I’ve enjoyed this time out (and recommend it!) I’m excited to get back on track to my natural balance! . Have you relaxed this Christmas? Of so how does it make you feel? Let me know! ☺️
MERRY CHRISTMAAAAAS!!!!! . Little run to test out Stuart’s present 👟 and build up the appetite for Christmas dinner 😋 . Hope you all have a wonderful day relaxing and making memories with loved ones! 😘
🙊 Anyone else fed up with the “10 tips on how to stay healthy over Christmas” type posts?! . I know I am!! . So all that’s left to say is MERRY CHRISTMAS and wishing you a very happy new year! . Relax and enjoy some time off with friends and family - I know I will be 😄🎄🍾🤪❤️ . P.s. thank you to everyone whose given lovely feedback on my posts this year - so glad to have helped in any way 😘
🤷🏼‍♀️ Did you know we should have 2 portions of fish a week, including 1 oily fish 🐟 Oily fish contains essential fats, and white fish, oily fish and shellfish are all a great source of protein and contain many vitamins & minerals too! 🐟 Remember the rules have changed and tuna (fresh or canned) no longer counts as an oily fish - so you’ll have to eat fish like salmon or mackerel to tick this box! 🐟 Who else loves to eat fish? 🐟 Shout out to my friend Libby for this delicious salmon on beetroot risotto with a side of asparagus - the perfect plate 😉 😋
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