Archive of ‘My Wonder Products’ category

Lemon and Chia Seed Muffins

lemon and chia seed muffinsI made these delicious lemon and chia seed muffins over the weekend. They’re gluten free, paleo, light and airy!

They make a great alternative for breakfast and is great for eating on the go 🙂 These were easy to make and were a firm favourite with my happy helpers who were there to do the taste testing!

Love Roo xx

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Choosing the right protein powder

I really wanted to write about protein powder as I think a lot of people still consider it to be a male market that this is for and it completely isn’t the case! So many girls who are training, lifting weights and doing high intensity interval training are using protein powder to help fix their weary muscles and help build strong lean muscles so they can perform at the top of their game!

Most people who are training want to have a protein powder to help them and their tired and hard chia seedsworked muscles out a bit because sometimes it’s really hard to cram that much protein into your diet! The reason why people take it is because protein assists in building lean muscle. And having muscles not only makes you look good but it also burns calories! I don’t have it every day but I do take protein shakes every now again, or I will mix the protein powder in with my baking or into a flapjack mix or in with my chia seed pots something to give myself that extra boost and protein injection!


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Avocado here to save the day!

Avocado is another one of these wonder products that everyone says you should have and most of us blindly follow along but I’m going to give you the low down on what’s so great about them so you can decide whether you want or need them in your diet or not. Here we go….


The avocado is native to Mexico and central America and is fortunately available all year round so you don’t need to plan your annual meal plan around them! As with a lot of “wonder products” they are best used raw rather than cooked otherwise you end up losing some of their amazing qualities.

Avocados are high in fat (don’t panic!) it’s high in the healthy monounsaturated fat which are vital for weight loss. The oelic acid in them is perfect for improving the skin (by eating them or just applying it to your skin in a nice homemade face mask!).

They are full of antioxidants thereby protecting your body’s cells from free radical damage and reduces the signs of ageing! Woo hoo!! This list keeps getting better and better!!

Avocados have tons of vitamins such as B & K which means it will improve your circulation, boost immunity, moisturises your skin and tastes amazing whilst your doing it 🙂 It’s got a creamy flavour to it so it feels like you’re eating some rich and delicious and terribly naughty! And with vitamins here comes the minerals; manganese, copper, magnesium and potassium.

It’s great at reducing  the risk of heart disease because it reduces levels of LDL cholesterol and increases the HDL cholesterol which is protective of the cardiovascular system.

Finally the almighty avocado has essential omega 9 fat acids. What’s great about this? Well it means that it will help with absorbing the vitamins and antioxidants of the other food you’re eating with it! So if you eat avocados with nice leafy salads and some butternut squash you will be absorbing all the right stuff and the lbs will drop off of you!

So how should you eat avocados? Here’s some yummy recipes that might help you out:

Love Roo xx

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Maca Packa Powa

I had to think carefully about posting this but figured it’s up to individuals how they use this information. With maca comes great responsibility!

Maca powder also known as Peruvian ginseng is a supplement that can be used for boosting energy. It was used by Inca warriors before battle to help with energy, endurance and stamina. So if you want to workout like a warrior then this is the thing for you!! It’s also been recommended for boosting libido, improving fertility, balancing hormones and boosting immunity. Now whilst I am obviously not your GP before I go any further it has also been suggested that because of the improved fertility and hormone balancing property if you take too much then it could have an affect on your birth control methods which is why I am debating on whether or not to use it at the moment!

Anyway back to the maca powder properties. As I mentioned above it balances hormones which is great for those people who suffer from migraines. And it is a natural fix rather than taking tablets. It is also good for improving skin complaints such as acne. But again if you overload on it and take more than the recommended dosage then it will have the reverse effect so there’s a little bit of science here for getting it right for your body.


This is a paleo product so it’s on my approved list! It is better in it’s non-cooked form but you can mix it in with flour when baking if you like. The best way to consume maca powder is to pop it in a smoothie! Here are some ideas:

  • Ultimate Chocolate Paleo Thick Shake –
  • Green Kale Smoothie –
  • Aphrodisiac Cacao Smoothie –

Love Roo xx

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Carob – What is it and should I eat it?

If you ask anyone about carob they probably won’t have heard of it, however for us healthy foodie fitness freaks who consider our body as our temple and the only thing that should pass our lips are pure, raw and healthy foods then this is a saviour! Carob is a chocolate substitute and is often referred to as “healthy chocolate”.

Here’s the low down on carob; It’s native to the Mediterranean and the Middle East as the climate there is perfect for this to grow on trees. The carob pod can either be split open so you use the seeds or the pod itself can be ground to make carob powder, which is what is used as a direct substitute for cocoa powder (this can be used like for like in any recipe).

Carob Nutrients:

  • 80% protein
  • magnesium
  • calcium
  • iron
  • potassium
  • vitamins A, B , B2, B3, D
  • low in fat
  • high in fibre
  • caffeine free

Here’s a couple of recipes to get you started:

But if you don’t fancy baking anything and just want to try it before committing to buying a big bag of powder, why not try these carob candy bars out first:



Love Roo xx

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Chia Seed Pudding Pot :)

I made these the other day and wanted to share them with you all! These are amazing for post workout nibbles because not only are they are packed with protein (check out all the info about the chia seed and find out what all of the fuss is about!), they are super delicious and you feel like you’re having a really naughty treat, but with each pot only having 120 calories you don’t need to fret about piling on the pounds! Now that’s my kind of pudding!! Oh and did I mention that it’s Paleo? This is checking all of my boxes fitfam folks!

So here’s how to make this delightful pot of happiness:

  • 1 cup of almond milk
  • 1.5 tbsp chia seeds
  • 1 scoop of protein powder (I used impact whey protein vanilla flavoured, but you could always add a bit of cinnamon or something else you like to your protein powder to add some flavour)
  • add a bit of chopped fruit or cacao to add some more flavour (but remember to add this on to the calorie intake if you’re counting!)
  • Whisk all of the ingredients together, you need to give it a bit of a beating because you want the chia seeds to not sink to the bottom and if you mix it well enough then the chia will soften and the mixture will turn into a more gel like substance
  • Pop your pots in the fridge (the longer the better), then once you’ve finished your workout crawl to the fridge and gobble up!

Love Roo xx


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Abs are made in the kitchen!

You must have heard the phrase that abs are made in the kitchen right? If not, what this means is that you can’t just workout at the gym and then go home and eat bad food because it’s completely counter productive. You could do a billion crunches a day and work those core muscles but nobody will ever see them if you eat rubbish!

Yesterday me and Mama Roo went a food shopping haul at Wholefoods Market Cheltenham. Now I have to admit this was a treat for me because it can be pretty expensive to buy all these bits and bobs and I had to be VERY restrained, but every now and again I like to top my cupboards up with all these goodies and whilst they can be pricey it works out ok in the long run because you don’t need to use that much of the ingredients so they do tend to last a while. What I also loved about this shopping trip was that they were doing a local food festival so not only was I buying gorgeous food to get my abs on show I am supporting local businesses! It’s so nice to know where your food has come from 🙂

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Cacao Vs Cocoa – what’s the difference?

The first time I heard someone using the word cacao I genuinely thought they were stupid and were mispronouncing cocoa or trying to be fake posh like Mrs Bucket on Keeping Up Appearances!! Turns out at the time I was the dafty and there is a difference besides the different spelling and pronunciation!


Cocoa is what you will be most familiar with but is believed to be bad for you. The reason being is that cocoa is taken in it’s rawest form and then burned at extremely high temperatures so it’s burning away all of the nutrients that you would actually want for the product and reduces it’s enzyme content 🙁 sad times for cocoa.


Cacao on the other hand is the one that is believed to be the best for you. This is because instead of being roasted like cocoa; cacao is cold pressed to form powder and this keeps it in it’s rawest most natural form = good!

There are so many health benefits from eating cacao, some of which include:

  1. Lowers blood pressure
  2. Lowers insulin resistence
  3. Reduces risk of cardiovascular disease
  4. Slows the aging process – YIPEEEEEE!
  5. It has more antioxidants than super berries – acai and goji
  6. It’s loaded with minerals; manganese, magnesium, iron, zinc, potassium and calcium
  7. It makes you happy and has even been described as giving you the same feeling as you do when you feel love 🙂 ahhhhh!

So now that I’ve been the bearer of bad news and told you that chocolate is good for you, stop sobbing and feeling sorry for yourself and get your butt in to gear and buy some cacao! 😛

If you’re new to using cacao powder maybe start by making a nice cacao shake, but make sure that when you make it you should use almond or coconut milk instead of normal milk because dairy inhibits the absorption of the antioxidants found in raw cacao so it would be counter productive!

A great recipe book for learning how to cook or bake with raw cacao is the I Quit Sugar diet, it’s got some amazing recipes!

Love Roo xx

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Are you Bulletproof?

Everyone in the paleo community seems to buzzing about the Bulletproof Coffee. This one is a pretty easy choice for me because I don’t like the taste of coffee at all but still felt it was something worth looking in to!

So what is the bulletproof coffee? Well it’s basically an antioxidant rich coffee, blended with grass-fed butter and a bit of oil (coconut oil can be used).

Why would you want to drink it? It sounds like the fattiest thing ever and it is but it’s good fats, it has all the benefits of healthy milk fat without the damaging denatured casein proteins found in cream, so you don’t need to worry too much about it as long as you bear in mind that the 200 – 300 calories used in this drink will need to be removed from elsewhere within your diet, and it can be substituted for your actual breakfast if you want. Anyway, the reason WHY you would drink this for breakfast is quite simply because it will train your body to burn fat for energy all day long and it helps to keep your energy levels stabilised for around 6 hours.

Bulletproof Coffee

The more I look into this the more I actually want to try it despite my not liking the taste of coffee! I love the smell and want to like it and am hoping a couple of scoops of kerrygold butter will be a miracle worker and make me like coffee! I’ll let you know how I get on with that!


Love Roo xx

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