Newsletter 15th March 2016

You may have seen in my previous email, that I’ve finally launched The Fat Burning Bible and you can purchase it through my website or Amazon. It was a little later than planned due to some communication problems when my emails were down, but it’s live now and I can get cracking on the next one which will be about ‘how to eat healthy as a family within a budget.’ This does crop up a lot in conversation and I know it’s a tricky area. My research has started and I will report the findings and launch date soon.

Many thanks to all who have purchased the book already. If you could leave an honest review on my website or Amazon, I’d really appreciate it.

You can download your copy here

Hot Cross Buns
They’re everywhere at the moment aren’t they? Are you finding it difficult to resist walking past them at the supermarket without putting them in your basket?

Instead why not try the guilt free version that I make every year. They’re amazing and much nicer than the store bought ones

Paleo Hot Cross Buns

  • 300g ground almonds
  • pinch sea salt
  • 1/2 teaspoon bicarb soda (or baking powder)
  • 1/4 cup coconut oil
  • 2 good tablespoons honey
  • zest from 1 orange
  • 1/2 teaspoon vanilla bean paste
  • 2 free range / organic eggs
  • pinch cinnamon
  • 80g dried cranberries or cherries
  • 50g organic dark chocolate 85% + extra for crosses if you like.


  1. Preheat oven to 160 C.
  2. Combine all the ingredients and mix well, this includes the dried cherries and dark chocolate.
  3. Scoop or spoon out 14 small portions onto a baking tray – I like to use a small ice cream scoop.
  4. Bake for 20 – 30 minutes or until golden.
  5. Remove and cool.
  6. Drizzle dark chocolate crosses on top if you like.

They’re nice made as miniature ones that you can just pop into your mouth whole! Also have you managed to purchase an egg mould yet? Next week I have a Chocolate Easter Egg recipe.

Sport Relief 2016
Sport Relief is this Friday and for us the end of the challenge is over! I have to say I’m looking forward to more fun warm ups for session, but equally its been great to have a goal to hit and has worked well with our training for Tough Mudder in May.

As I write this newsletter the current total miles we’ve ran is 943.9 so just over 56 miles to complete in the next 4 days, which is really achievable. I’m so proud of the runners taking part, their commitment to the challenge each week and most importantly how they’ve bonded as a team and kept their motivation high… It’s been a long 7 weeks!

Thank you also to everyone who has sponsored us, you have made a difference to a great charity. If you haven’t sponsored us yet and would like to our fundraising page is here. We would love to raise £1000, so if you can spare anything at all we are truly grateful.
The Benefits Of Coconut Oil
It’s one of those subjects you see splashed all over the latest fitness magazines, on social media and health companies promoting the latest ‘weight loss’ product. So does Coconut oil live up to it’s expectations and is it the next best thing?

Personally I love it! I use it to cook with, bake with and have used it as a treatment on my hair so you could say it’s very versatile, but is it the latest fad??

If you’re using it for your skin and hair then there’s no reason to be too fussy or they type you’re purchasing. However, if you’re conscious of a raw food diet and want to be as healthy as possible then it’s important that you understand the process coconut oil goes through. Extra virgin coconut oil is the best in terms of unprocessed because more care has gone into extracting the oil from the kernels and flesh of the coconut. During the this process the oil can not go above 45 degrees Celsius to be classed as raw. It will carry a high price tag but if you’re investing in your health and are able to sacrifice something else on the shopping list that week, then it’s worth it.

When used in cooking it has a smoke point of 176 degrees Celsius which is higher than other vegetable oils and is non toxic during the cooking process. Coconut oil is a saturated fat which means it’s solid at room temperature and it’s structure is made up of Medium Chain Triglycerides (MCT). MCT are medicinal and can be used for food absorption in liver disease, cealiac disease, cystic fibrosis, Alzheimer’s disease, and seizures in children. Approx half of coconut oil is made up of lauric add which is found in breast milk.

I personally think Coconut oil is a better choice over other cooking oils. Saturated fat has been blamed for raising cholesterol, clogging arteries and obesity, but new research suggests this information has never been proved.
And Finally…
Thought Of The Week…
“In the tapestry of life we’re all connected. Each one of us is a gift to those around us, helping each other be who we are, weaving a perfect picture together.” – Anita Moorjani