The Sugar Free Family Cookbook | Sarah Flower

Delicious, healthy recipes to help you and your children kick the sugar habit

I was sent this fabulous, little cookbook by the publisher – Robinson – and have been enjoying many of the sugar-free recipes inside over the last couple of weeks. Anyone who has tried going sugar-free will know how difficult it can be in a world filled with brightly coloured confectionery and fast food restaurants. This book provides delicious recipes that will make you realise sugar in your home cooking really isn’t needed and really won’t be missed.

 

The book is split into fifteen chapters, which aim to guide you through your sugar free journey with ease. Chapters include –

  • Sugar and its effect on our health
  • Keeping our children healthy
  • The Breakfast Table
  • Main Meals
  • Healthy BBQ
  • Fast Food
  • Jut Desserts
  • The Ice-cream Parlour
  • The Bakery and so many more!

The recipes mostly don’t require hard to acquire ingredients, just things you will find in your local supermarket and maybe even already lurking in your cupboards at home! The recipes are very easy to follow and don’t require crazy equipment. There are hundreds of recipes inside, suitable for all occasions and for everyday ‘sugar hurdles’ such as after-school snacking and birthday parties.

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To buy your own copy of Sarah Flower’s The Sugar Free Family Cookbook, click here. The book is available in both paperback and Kindle formats. I highly recommend it – it will change your life and your eating habits forever! Keep an eye on my Instagram for food pics!

Kerry x

Join Me On My 10K Journey – Part 2

I have literally just got home from my fourth run in seven days and have therefore completed week 8, day 3 of Couch to 5K! Next week is my final week of training, then it’ll be a few 5ks, then onto my 10k training program! 

I am absolutely obsessed with running at the moment. It’s been a struggle keeping it to just every other day to be honest. On the days I’m not going for runs, I stare longingly out of the window wishing I was out of breath and dying along the pavement (well not really dying, but you know what I mean!). I know that my body needs those rest days though. 

With each run, my pace per kilometre has improved. I had a look back over my statistics on Strava from 2015 when I  was training and getting fit for my wedding and I’m actually faster now than I was then! I’m amazed that I’m actually fitter now than I was before having a baby. Thinking about Baby J does make my runs go better though, I love thinking about all the lovely things we’ve done together during the day – it makes the time go faster! She’s my determination to do well. 

In terms of the Run Norwich 10K, I have now raised £40 for the Norwich City Community Sports Foundation. I need to raise £100 by the 19th June, which I know is achievable as I have some lovely, supportive friends and family. It’s a brilliant charity and I’m so proud to be running for them. They have invited me to a meet up at the football ground, with a free ticket to the charity football match, Jamie’s Game. Really excited for this too! 

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Thanks for joining me for another installment of my 10k training journey. I really appreciate the support I’ve received from some of you. 

Until next time! 

Kerry x

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Join Me On My 10K Journey

I have been running for a while now (with a year’s break whilst I was pregnant and then with a new baby) and I just love how it makes me feel. I love the feeling of euphoria after a run, the bit of ‘me time’ I get and the sense of achievement with every extra metre I run.

I am currently in the process of training for a 5K as I lost my fitness after pregnancy. I’m on Week 6 of the Couch to 5K® program which involves 5 minute walks, followed by 20+ minutes of running. This program has been great for me and I had previously been going out for runs 2 or 3 times a week.

In July, I will be taking part in the Colour 5K with my mum (she’s Superwoman) which I also did two years ago. I have done a few 5K events now and really felt I needed a new challenge, so I signed up for the Run Norwich 10K! Scary!

I’m running this on a charity place for the Norwich City Community Sports Foundation, an amazing charity that helps disadvantaged young people in Norfolk achieve their sporting dreams. You can find out more here. I need to raise a minimum of £100 for the charity and after only two days I’m already a quarter of the way there!

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I will complete the 5k training plan and then progress onto the 10k one. I am also doing four runs a week now – Monday, Wednesday, Friday and Sunday. I’m really back in the swing of things!

I also post regular updates on my Instagram story – @sparkle.with.kerry

I am hoping to write these posts bi-weekly so you can keep up-to-date with my progress (if you actually want to!).

If you would like to sponsor me – every penny really does count and means so much to me too – then please do so by clicking the button below.

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Thanks in advance for your support! 😘

Kerry x

Join Me On My Journey featuring Sensilab 10 Days Fast Slim

Welcome to another Join me on my Journey post! This one is featuring a natural weight loss product by Sensilab called 10 Days Fast SlimSensilab are a company specialising in nutraceutical products, vitamin dietary supplements and cosmetics. I was lucky enough to be able to try their 10 day slimming plan and this post will fill you in with how I got on. 

I’ve never tried weight loss supplements before as I’ve not always known what ingredients they contain. The 10 Days Fast Slim contains all natural ingredients which have been carefully chosen to help your body speed up the weight loss process, in a safe way. 

In the pack you get – 

  • 20 capsules A (Drainer), 20 capsules B (Glucose balance),  20 capsules C (Metabolism support)
  • A diet and workout guide
  • A pill box
  • E-mail support

As mentioned previously, there are 3 x 20 capsules each aiding weight loss in different ways. You have to take 2 of each capsule at different times of the day. 

Capsule A – Drainer

These are to be taken after breakfast. They contain extracts of black radish, sarsaparilla, java tea and black pepper. 

These ingredients help to – 

  • Detoxify the whole body
  • Excrete excess water
  • Prepare the body for weight loss

Capsule B – Glucose Balance 

These are to be taken after lunch and contain brown sea algae and cinnamon.

These ingredients help to – 

  • Maintain good blood sugar levels 
  • Break down fats after the meal
  • Decrease the absorption of fat
  • Increase the feeling of fullness

 Capsule C – Metabolism Support 

These are to be taken after dinner. They contain extracts of artichokes, papayas, ginger, cayenne and black pepper and choline. 

These ingredients help to – 

  • Regulate your metabolism during the night and daytime
  • Break down fat stores 
  • Digestion 

To make sure you get the best results, it’s important to eat the right foods, as stated in the guide. You also need to do regular exercise. There is an exercise plan included in the guide too. 

How did I get on? 

Well, I followed my usual eating plan – which consists of a lot of vegan/vegetarian foods, clean foods, very low sugar and gluten, etc. I just find that eating like this works well for me and I love eating foods like sweet potatoes and avocados! I had gone off track recently and was following another diet plan which meant I wasn’t really looking at what I was eating and was just eating foods that fit into my ‘points value’. 

In terms of exercise I have been walking with the pram and running in the evenings. I just love running! It’s my bit of ‘me time’ where I can enjoy the fresh air and listen to my favourite (cringey) music. 

What was my total weight loss on the Sensilab 10 Days Fast Slim plan? 

4lbs! Or 1.84kg

I’m very, very pleased with this weight loss. Not only  did I lose a few pounds, I also just feel less sluggish and bloated. It’s nice to know that natural ingredients have played a part in my weight loss too, with no nasties involved. 

To purchase the 10 Days Fast Slim for yourself, click here

Kerry x

Collagen+ Beauty Milk – Nutritious Beauty Milkshake 

Once a day, for the past two weeks I have been having a 200ml bottle of Collagen+ Beauty Milk. These nutrition and protein packed beauty milkshakes are strawberry flavoured and absolutely yummy!

These drinks are perfect at breakfast or as a healthy snack during the day. They are said to nourish you from the inside, out as they contain some pretty amazing ingredients.

What’s inside?

  • 12g essential protein
  • 5000mg skin firming collagen
  • Antioxidant green tea extracts
  • Vitamins & minerals

Collagen is an essential ingredient for the skin in improving elasticity and hydration. Each bottle contains 5000mg of hydrolysed collagen and you will see visible results in your skin, if you drink one of these daily.

Collagen+ Beauty milk also contains 12g of protein – one of the most beneficial nutritional elements. This stuff helps build healthy muscles, bones, skin and hair and is just generally amazing!

Green tea extract is a powerful natural antioxidant which has also been linked to a healthy metabolism. It has been said that green tea can also help with weight loss.

If that wasn’t enough, these milkshakes contain lots of vitamins and minerals to keep your immune system perky.

I have really enjoyed trying out these drinks and have noticed visible results in my skin. It has been much clearer and just feels springy (if that makes sense!) I have found that drinking them has really curbed my hunger and they are lovely to have after exercise or a long walk. I have always had protein drinks after a run, but find these to be a better alternative as they have other beneficial ingredients in them to improve other aspects of my body.

To purchase the Collagen+ Beauty Milks just click here. They are currently better than half price at only £10 for 20 bottles! You can also purchase them from Holland & Barrett, Tesco, Ocado and Superdrug.

Kerry x

Mr Lee’s Gourmet Oriental Noodles in a Cup

I was very lucky to have been sent some gorgeous food goodies last week. Introducing Mr Lee’s Gourmet Oriental Noodles in a Cup! These aren’t your typical pot noodle, these noodles are low in salts, low in sugar, low in saturated fats and low in calories. They are also gluten free. The ingredients are freeze-dried so none of the flavour or goodness is sucked out of them, as is the way with regular pot noodles which are dehydrated.

There are six flavours to choose from –

If you want to find out more about a certain flavour, then just click it and it will take you to the brilliant Mr Lee’s website where you can see nutritional information, ingredients and just generally beautiful photography!

Mr Lee is actually a real person! He has been passionate about delivering healthy food to people since he was diagnosed with cancer. He was a great lover of regular instant noodles, but knew he couldn’t eat them and all their nasties whilst trying to be healthy and battle through chemotherapy. That’s where his idea of Mr Lee’s noodles was born. Once he was given the all-clear, he was able to work on this amazing project.

I gave the Tai Chi Chicken noodles a try first (I love chicken!). The noodles themselves are rice noodles from Vietnam – very authentic! – and taste delicious. They are so much lighter and kinder on your stomach than regular, stodgy noodles. They are also gluten free – words I love! The noodles contained some of my favourite ingredients – sweetcorn, green beans, shallots, ginger, spring onions, chives, lime zest and orange blossom honey. Yum! Yes they’re low in salts and sugars, but could I tell? No! The favour of the other ingredients were able to shine through and really packed a flavoursome punch.

They also look beautiful in the bowl, wouldn’t you agree?

Mr Lee’s noodles aren’t in the supermarkets yet, but they will be soon. However, you can buy them online here. The company wanted to get the noodles out to hotels, airlines, staff events, caterers and staff restaurants first so that people could be served directly with their noodle meal.

You can also order the noodles through Amazon, and there’s a little discount there too!

You may also spot Mr Lee’s Noodle Kiosks in your place of work, or other areas. So you can enjoy noodles wherever you fancy! The machines also mean that you can add other supplements to your dish, such as tamari soy sauce, chilli oil, sesame oil and protein boosts.

Please let me know if you’ve enjoyed these noodles yourself.

Mr Lee’s Twitter – https://twitter.com/mrleesnoodles

Mr Lee’s Facebook – https://www.facebook.com/mrleesnoodles

Mr Lee’s Instagram – https://www.instagram.com/mrleesnoodles/

Kerry x

Join Me On My Journey

I know I haven’t written one of these for a while, but decided it’s time to bring them back (especially as my friend Natasha requested it!). I stopped writing because I had suffered from back and knee injuries so was struggling to exercise. I overdid it too soon after childbirth so decided to give my body a rest.

I have continued to eat healthily and have discovered some more beautiful recipes. As you may have seen, I have written recipe posts on the blog including and Sausage and Cider Stew and Chocolate and Coconut Chickpea Cookies.

Sausage and Cider Stew
Chocolate and Coconut Chickpea Cookies

In terms of exercise, I’m still training for a 5k. I’ve started a new training program since my injuries and I prefer it. It’s fun to run this time of year – I especially enjoy it when it’s raining! The roads are clear, and the rain cools me down! I’ve discovered a new course around my estate which keeps me entertained on my journeys. I’m still continuing to go on walks with Baby J everyday which I love. She wears her snowsuit  now in the pram and she looks adorable! I just need one for myself now!

Recipes I have cooked and enjoyed this week include –

Beetroot Cous Cous with Roasted Squash and Feta
Poached Eggs with Cayenne Pepper, Feta, Jalapeños, Pickled Eggs and Rocket

I haven’t deprived myself of treats though. I especially enjoyed my Costa Toasted Marshmallow Hot Chocolate!

Thank you for joining me once again. Next week’s post will be much more interesting – promise!

Kerry x

Join Me On My Journey – Week 4

Well this week hasn’t been anything to shout about! I debated whether to write and share this post – but what good would it do me if I buried my head in the sand? 

Things went off track in all aspects this week. I was doing my HIIT training on Monday and managed to twist my knee. I had an operation on my knee a few years ago, as I had a torn cartilage, so it’s never been quite right since. It was very painful which then meant I couldn’t go running. Luckily the Body Coach has made some HIIT videos which are easy on the knees, so I was able to do this. 

So unfortunately, when something goes wrong in my exercise, I then let it go wrong in my food choices! It was my husband’s birthday on Tuesday and I told myself I wanted to enjoy the day with him and eat what I really fancied when we went out to lunch. This was fine, but I then let it effect the rest of my week! I really did lose control – not something I want to go into too much detail over. However, I did mange to make a few Lean in 15 recipes and here are some new ones – 

As you can see, I use a lot of Quorn instead of meat. I’m not a vegetarian, I just prefer Quorn! I also add chillies wherever I can too. I love spicy things and they’re excellent at speeding up your metabolism. 

I’m writing this on the Monday of week 5. I’m in the right frame of mind again. I’m ready to run again and treat my body like it deserves to be treated. I have many lovely recipes planned, so will take many photos again! Remember you can find me on Twitter at – @sparkle_kerry or Instagram on – @sparkle.with.kerry Make sure you give me a follow! I also really appreciate your encouragement. 

See you next week! 

Kerry x

Join Me On My Journey – Week 3

Well this week has flown by and has definitely been my best one yet! Running has been going well and I’ve eaten some gorgeous meals. 

As you know from last week’s post, I bought myself the ‘Lean in 15’ by The Body Coach book. Well I cooked many recipes from the book this week and here are a few of my favourites. 

Winner’s Protein and Blueberry Pancakes

I have lots more recipes to try over week 4 so will take plenty of photos of those. 

This week has been made much easier by my very supportive husband. He took my hideous ‘before’ photos for me and won’t show me them so that it will be a nice surprise when I see them next to my (hopefully) much healthier physique. He has also looked after our little Jessica whilst I’ve gone out for my runs and has eaten the meals with me in the evenings (even thouugh he doesn’t need to lose any weight!). He never reads these posts, but I want him to know that he’s been great and I do appreciate his support. 

I am starting to notice a change in my clothing now – it is feeling less tight and I’m much more comfortable. I don’t weigh myself, so feeling the changes through my clothing and seeing them through photos is so exciting and much more effective in my opinion. 

Runs have consisted of interval training – a brisk 5 minute warm up walk, followed by 90 seconds run, 90 seconds walk, 3 minutes run, 3 minutes walk ☓ 2 followed by a cool down walk. I’ve also been doing the Body Coach HIIT 15 minute workouts – they’re a killer! Of course I have also still been going on lots of lovely long walks with my gorgeous girl – very hard core in this heat! 

Thanks again for joining me. Have a good week! 

Kerry x

Join Me On My Journey – Week 2

Yesterday brought the end to another successful week on my journey. I’m feeling so positive, it’s fantastic! My skin is glowing and my mind is full of positive thoughts – including a much more positive view of my body. 

I have focused a lot this week on walking. I have been taking advantage of the features on my FitBit app and enjoying some challenges with my mum and friend Emily, which have really spurred me on. The best thing about all the walks is the quality time I have been able to spend with my lovely Jessica. I have loved pushing her pram and discovering what’s around where we live. The FitBit app has also introduced some brilliant challenges where you can travel around beauty spots in the North American state of Yosemite. The further you walk, the more sights you unlock. I have completed all the challenges now (15,000, 24,000 and 42,000 step ones) but will be doing them again this week. 

I have also continued with my running training. It will really be stepping up a gear this week – which both excites and terrifies me! I’m very happy with how quickly my stamina has recovered and I’m hoping I can increase my distances this week. 

Once again this week I have been enjoying some gorgeous food. I focused on recipes from the Hemsley and Hemsley ‘Eat Well’ book. My particular favourite was the Sausage and Cider Stew. 

I also enjoyed some overnight cacao and hazelnut oats, which were a Deliciously Ella recipe. These are my new favourite breakfast!

My favourite lunch this week was tuna, boiled egg, chilli and avocado in a sourdough sandwich. So so good!

My discovery of the week was this gorgeous detox tea from M&S. I’ve been having it before bed and it’s been so comforting. 

Right, now it’s confession time… I’m ashamed to admit that I purchased the ‘Lean in 15’ book by The Body Coach Joe Wicks. I’ve always found him so irritating, but I watched his one-off special show on Channel 4 and realised the results people have achieved on his advice are incredible! So today I have taken my ‘before’ photos and I’m hoping to see a difference in my shape in four weeks time. I will let you know! 

This week I will be introducing HIIT into my daily fitness along with my running and walking. My food is all Lean in 15 inspired so we’ll see how it goes – make sure you check out the blog next week! 

My Daily Greatness Training Journal has been fantastic – it has helped to keep me focused, made sure I drank lots of water, meditated and stretched before and after my runs. I have enjoyed reflecting on my daily achievements in the evening and thinking about what I want from the day and what I appreciate in life in the mornings. It’s not been about counting calories, weighing myself or studying every inch of my body. It’s been about appreciating what I have, reflecting on my choices and enjoying getting fit and healthy. I highly recommend getting one of these journals. 

Thanks again for joining me and for your support. Here’s to another positive week! 
Kerry x

Instagram – @sparkle.with.kerry