A kitchen stocked with plenty of fresh, healthy produce not only allows you to easily throw together quick, healthy meals & snacks but helps in eliminating any temptations! Firstly you need to ultimately “cut the crap”! Get rid of foods that are dragging your energy level down and increasing your fat levels! This includes all processed pre made meals, refined sugar, soft drinks and sugary snacks! Once you’ve cleared out your pantry, fridge and don’t forget about the freezer, it’s time to stock your kitchen with ingredients that are going to fuel your body to not only burn fat but get you lean and full of energy!
Here are the foods which I believe are the Kings of the Kitchen and are an essential in any household!
Eggs – the home of healthy fats and good any time of day.
Coconut oil – a natural saturated fat, perfect for cooking.
Avocado – the green goddess packed with heart-healthy monounsaturated fat.
Sweet potatoes – are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids! Need I say more...
Blueberries – Perfect for a quick snack or add to your smoothie!
Chillies – dried or fresh, they bring spice to your life.
Spinach – add to your smoothie, salad or omelette, this King will give your a hit of protein as well helping to suppress your appetite
Nuts & Seeds - Ultimate on the go snack! Stick with almonds, walnuts, and sunflower seeds.
Low Fat Greek Yogurt - Packed with protein, enzymes and probiotics!
Canned veggies or fish - Fresh is always best, but keeping a few cans of tuna, corn and beans are super convenient and quick for when you are on the go!
Herbs and spices – turmeric, paprika, cinnamon
You can find easy, simple & delicious recipes using the Kitchen Kings in My Spring into Summer 7 Day Meal Plan! Click here to purchase your copy!
Behind the scene I have been working tirelessly with my team to put together my Home Workout Video Series. I am super excited to share these with you since these workouts are a combination of my years as knowledge as an athlete in gymnastics, BJJ and Figure and as a personal trainer/coach/instructor. I have created 7 workouts that target different aspects of fitness and different muscles groups to work the entire body and to keep you challenged. The workouts are full of variety and fun exercises to also keep you motivated and inspired to continue on your health and fitness journeys.
The workouts will be released soon at https://ultimatebundles.com/. Subscribe to their website to receive massive discounts!!! Stay tuned for more updates!
As you all know, Girls in Gis is coming to Las Vegas on Sunday August 27th (the day after the Master Worlds). If you are heading to Vegas to compete, extend your travels for one extra day to make this epic event. Ladies from literally all over the world will be there and it will be an amazing opportunity to connect and train. I will be the guest instructor along with the lovely Mylene Ramos Manalo. Book your spot ASAP since this is going to fill up!!
Thank you to City Athletic for hosting and FUJI Sports who are the sponsor of the event!
I am excited to be heading to Jackson in Mississippi to teach! On the saturday August 12 I will be teaching a co ed seminar, and on the Sunday August 13th I will be teaching a Women's Workshop. Please message me if you have any questions. Spots are limited and this will sell out fast. Book your spot with Jessica at 662 285 8851. Early bird specials and discounts for those who want to do both days.
I have been working tirelessly with my team to get this project finished in time. My home workout video series is all coming together. For those who did one of my 5 day challenges, you will have had a taste of what my workouts are all about. Here is the link to join the group: https://www.facebook.com/groups/248316812183450/ Like and follow my Facebook page to stay up to date with loads of health and fitness tips: https://www.facebook.com/sophiamcdermottFIT/
That feeling is all too similar of getting home after a long day and having to think about dinner! It is just so easy to just pick up the phone and order take out! This insanely delicious and simple recipe will sure to change your mind about take out!
My Turkey Lettuce Wraps are not only quick but super easy to prepare and also a great healthy alternative to regular wraps! This meal will leave your body and tastebuds feeling satisfied!
Turkey Lettuce Wraps
I N G R E D I E N T S 250grams (1/2 a pound) of turkey mince 1 - 1 1/2 cups of mixed veggies (use any veggies that you have in your fridge) 1 teaspoon chilli (powder or flakes) 1 teaspoon of paprika 1/2 teaspoon ground ginger 1 clove garlic, chopped 2 tablespoons low-sodium soy sauce (look for gluten-free) 2-4 leaves of butter lettuce or romaine lettuce 2 tablespoons cilantro, chopped 1 lime, sliced into 4 wedges
H O W In a large frying pan, heat oil over high heat and add turkey. Cook, stirring until starting to brown. Stir in veggies, chilli, ginger, garlic and soy sauce. Cook until veggies are tender, about 2 minutes. Fill the lettuce leaves with your turkey mixture. Top each with some avocado, cilantro and extra chilli. Serve with lime.
This should take you all up only 20 mins to cook & prepare! How easy is that!
My recent Article for Whole Life Challenge breaks down all you need to know about Cooking with Coconut Oil! Cooking with fats and oils can be really confusing and hard to understand so throughout my article I go into detail about how oils change when you heat them, their smoke points and what is healthy and not so healthy. I also talk about the level of refinement and how this process produces trans fats which are lethal.
I was lucky enough to be a guest instructor with along side the amazing multiple time world champ and total badass Hannette Staack for the Grapplin' Gals event in Seattle. The weekend was kicked off with my Co Ed Seminar on Friday followed by a Women's Seminar on Saturday where I was able to meet some truly inspiration peeps!
We were also lucky to be joined by 6 other black belts who show case their skills. It truly was a huge event!
A massive thank you goes to the Grapplin' Gals is the organisation and Sonia Sillan who organised this amazing event!
