Saturday Kitchen

Saturday Kitchen
I said on Thursday that you were still allowed to eat chocolate… This is one of my favourite ways to eat chocolate…
Raw Caramel Slice
1 cup almonds (soaked for 1 hour)
1 cup dates
In food processor blitz until it looks like broken biscuits then press in to the base of a small tin. I used a 5” x 4” tinfoil tray.
1 cup cashews (soaked for 1 hour)
½ cup coconut oil (heated just till runny)
½ cup pure maple syrup
2 tablespoons tahini
2 dates
1 tablespoon water
In food processor blitz until smooth and runny then pour on base.
½ cup coconut oil
¼ cup cacao
¼ cup pure maple syrup
Heat the coconut oil till runny add maple syrup and cocoa powder mix well until smooth. Pour over the top.
Cover and put in the freezer for at least an hour before cutting up.
I cut this up in to 1” square pieces and keep in the freezer, right at the back, out of eye sight so I forget about it and just have a square every now and again
Jen x


Every day is a school day

I do love learning but sometimes when I don’t understand I just want to chuck it.

That sentence really contradicts itself I know, but let me explain and you might understand.

You hear a language you don’t understand and it’s just noise so you tend to switch off from it.

Even sometimes when you know the words are in English but they are totally new to you it sounds the same.

I remember being in physiology at uni and learning about the nervous system. The lecturer could have been speaking Japanese to me and I wouldn’t have known the difference.

It was kind of the same when I went back to try to learn Spanish. I was quite happy when we were going through words and phrases that I know.

As soon as its new vocabulary my brain takes what feels like ages to even get the pronunciation right.

I get a bit of a panic going on in my head and feel like I am back in primary one sounding out words over and over to myself trying to get it right.

I was the same when I was practicing my swimming, there is so much to think about… make sure you breathe out fully before trying to breathe in, arms moving one way, legs moving another, stay relaxed…

At the end of the day it’s all about practice.

It’s how you learn.

It’s not just with learning new languages, but skills, crafts, exercises, games…

At school I was not good at sports, always the last one picked, the last one in the race – that was back in the day when winning mattered, you didn’t get a medal for showing up. It was bronze, silver and gold. I’m pretty sure that my mum told me it was the taking part that counted and as long as you tried you best.

At the time it did matter to me that I wasn’t good at sports so I did my best to avoid it as much as possible. Kind of like the learning thing. It’s too hard so I can’t do it.

Now it’s different, I still don’t do sports that can be won or lost, I’m not motivated in a competitive environment.

The only person that I compete with is myself, to be better today than I was yesterday. As long as you do your best and give it your all, no one can ask for any more – good advice mum!

Some people are highly motivated and competitive which is fine as long as (in my opinion) you are as good a winner as you are a loser.

Take the wins humbly, take the losses as lessons of where to improve next time.

I saw a great quote yesterday ‘your largest fear carries your greatest growth’.

Feel the fear and do it anyway (awesome book). Fear of change, mistakes, embarrassment, failure, whatever the fear is, once you face it and realise that it’s not that bad (your head can make some mental shit up) that is where you learn and grow. Anything else is just revision – like me in my Spanish class.

Today, I challenge you.

Think about your dreams and life goals.

What scares you the most about them?

What small first step can you take in the direction of them?

When are you going to take that step?

Make a plan of the first few steps to get momentum going then take them.

I would love to hear what you do…

Jen x

The secret to your success

Yesterday I lectured you…

I would apologise, but sometimes you need a bit of a rant for you to take action.

How did you do on your task?

What could you do to make a positive impact on your life? Did you do anything about it?

Time and time again I hear the same old excuse ‘I’m too busy’.

This has to be the worst excuse ever, especially when you make time to do things for other people all the time… I would put money on the fact that you say yes to your boss, colleagues and clients making sacrifices on your own time to do things for them.

Everyone has the same 24hrs in the day, we need to prioritise that time to make sure that we get time for ourselves.

I am going to ask you this, why do you think on an aeroplane you need to put your own mask on first before helping others?

What use to the world are you if you are not in your best form?

If you are already pretty amazing at doing stuff for other people, imagine how much better you would be if you were an improved version of what you are now…

Just putting that out there for you to have a think about.

Every single thing you do counts…

You choose what you buy when you go to the supermarket (and you know that fruit and veg is better than cake and crisps).

A stir-fry takes less than 10mins to cook, even less if you take the pre chopped bags of veg.

You choose to stay in bed an extra hour rather than get up and do some exercises in the morning, whether it’s in the house or getting to the gym.

You choose to sit and watch TV instead of reading that book, doing a course, learning something new, working on that hobby that you would love to do as work instead of the job you do.

You put so much effort in for other people, and you are the most important person in your world (it’s OK to be selfish when it makes you better for you and everyone else).

Great results come from consistent work every single day.

It’s never too late to start making better choices, putting in more effort, becoming consistent.

The only thing that stops you is you. You have the final decision on everything in your life.

The small seemingly insignificant changes can have the biggest impact.

I took the decision to smile and say hi first at people in the gym means I now chat to loads of people in there now, I love going in even more now because it’s a nice, friendly experience and some of those old dudes have the best chat!

All from just being the one to smile first.

It was a massive thing for me to find the confidence to do but in terms of the world was a tiny thing to change.

My challenge to you… Make a tiny change and do it consistently.

Have an epic week.

Jen x





Who motivates you?

How has your week gone so far?

Are you on top of your goals?

Following the right path?

Making the right decisions?


Whatever has been happening, today is a new day. What happened yesterday is done, the past, you can’t change what you did, said, ate or drank.

The past is gone. Good or bad, it doesn’t matter. It doesn’t define you and it has no effect on your future. Unless you let it

If you have not been doing the best for your health (eating and activity), today you change that.

You start right now. Have a healthy breakfast (if you are reading this before you get up) if you have already had breakfast whatever your next meal is, make it healthy and delicious.

If you decided to have a few drinks on a school night (shame on you…It’s only Tuesday lol), drink lots of water, take a multivitamin and eat lots of veg and protein to get over it and avoid the carb craving binge.

If you have stopped pushing towards your goal, taken your foot off the pedal or filled your head with excuses. Quit that now, get your head out your arse, make a list of what needs done and get working on it.

Your happiness is your responsibility, we all do it, we get scared of failure of the things that we don’t have total control over.

You know what’s worse than failure?

Nothing changing and everything staying the same.

To get a change, you need to make a change. Ask for help. Get some coaching, seek out the best help you can afford (

Seek out the person who speaks your language, and understands where you are and how to motivate you.

What can you do right now that will make a positive impact on your life?

Think about it and by the end of the day take action on it.

Have an awesome Tuesday

Jen x


OMG Homemade peanut satay sauce

OMG Homemade peanut satay sauce

2/3 cup peanut butter (I use Whole Earth no added sugar)

2 tablespoons rice vinegar (I used apple cider vinegar)

2 1/2 tablespoons  Tamari (gluten free soy sauce) or you can use regular soy sauce

2 teaspoons sesame oil

1 teaspoon fresh lime (I use the juice from half a lime because that’s easier than trying to measure)

1 clove garlic minced

2 teaspoons honey

1 teaspoon finely grated ginger (i used dried ginger because I was out of fresh stuff)

Dash of chilli flakes to taste (I used a lot because I am a chilli addict)

1/3 cup warm water


Put everything in to a bowl, use a fork or a whisk and mix it in to a paste. Keep in the fridge in an air tight container.

Mirror, mirror on the wall

How many times do you look at someone on TV, in a magazine, in the gym / supermarket / shopping centre and think, I would love to have their legs / bum / abs / chest / arms / hair /  nose etc.??

It is easy to get caught up comparing everything to someone else, whether it’s the stories they tell, how they portray their life on social media or what you read about in the press about the ‘celebrities’.

The thing that we all forget, and I don’t think I have ever come across anyone who doesn’t want at least one thing someone else has… a bit more money, business to be busier, body to be different, to get more like’s on posts or photo’s on Facebook or Instagram…

When we live in a world now with instant fame, overnight success (or what seems to be overnight success), easy access to and constant advertising of plastic surgery or enhancements for your eyes, teeth, hair, skin…

It seems that we are never happy with what we have.

Now in some instances this is not a bad thing, we can use it as motivation to make ourselves better. We eat a bit healthier, move more, take care of how we look each day and create more of a life that we are happy to live.

What we need to focus on is making ourselves the best version of us, not a second rate copy of someone else, not a second rate version of us either…. Be the best that we can be in that given moment in time.

Learn to love the body you have. You can’t change your height, structure or body type, but you can make the most of what you have.

Just stop comparing yourself to others.

Do everything you can to get the best out of you – eat well, exercise, read, go on courses, learn, look for activities to expand your mind and social network, do things to have a healthy body and mind.

The late Joan Rivers was quoted as saying ‘happiness is when you are too busy to know if you are happy or not’.

Thanks to the joy of social media, we spend too much time looking and watching what other people are doing (or claiming to do) that we sit winding ourselves up about how we are not good enough and at the same time doing nothing about it other than worrying and feeding our insecurity.

Or worse, thinking that a trip down to the surgeon’s office for a lift, tuck, botox shot or implant will change everything and all our worries will be gone (they won’t, you will find something else wrong).

Most of us have insecurities about our bodies. Most of us have a level of body dysmorphia and body envy of someone else. The fact is we are all amazing in some way, we are tall or short, we have curves or are lean, and we have a variety of hair colour that can be changed in a visit to the hairdresser.

Surround yourself with people who make the best of what they have and be inspired by them.

Get busy creating a healthy, happy environment that doesn’t give you time to envy others, let them envy you (and then pass them my email address so they can sign up for these emails to inspire them too).

Distance yourself from social media, ditch the trash celeb magazines and anything else that makes you feel bad (believe me, you are awesome in your own special way).

I have set this challenge before (but not for a long time).

Look in the mirror, find 5 things you like about yourself. Write them down and keep them somewhere you can see them. Then later in the day or the following morning write another 5.

Start noticing the lovely bits (believe me, there will be many).

Jen x