Clean Eating Made Easy - What I Eat in a Day

   I see so often people falling short of their goals because they're either constantly dieting & depriving their bodies of what it truly needs, or they just feel at a loss as to what to eat. So I thought today I would share with you exactly what I eat in a week, to show you just how easy it is! So ditch those naff diets - its time to fuel your body with what it needs, to enjoy what you're eating & to understand why you're eating it!

   Before I begin, there's a few important things to note...

1. These portion sizes are specific to my macros (currently on 2090 cals, 261g carbs, 58g fat & 131g protein). So take a note of your height & weight & enter them into an online calorie calculator to give you a rough idea of your daily intake. You can also use a calorie counter to help stay on track.

2. If you wish to gain weight, increase your calories & to lose weight, try a calorie deficit of 200-300 calories, to make it more sustainable. It's as simple as that!

3. PLEASE DON'T cut out a whole food group! Carbohydrates are an important source of energy, especially on training days, whilst fats also provide energy & are utilised on rest days. Calories are one of the easiest forms of energy to keep tabs on though, so don't be shy of them - your body needs the energy! Meanwhile protein is important for muscle growth & repair. This is a very broad explanation, but it's to help you understand the importance of each food group.

   So here is an example of what I eat in a week - it is easy to prepare, nutritionally rich & most importantly very tasty! Plus the smaller portions & frequent snacks keep me full all day & on track from bringing on sugar!

BREAKFAST

Overnight oats + Green Tea

* TIP - Try making porridge with coconut milk to add flavour, so you won't need to add a topping, such as honey *

MID-MORNING SNACK

Oat Biscuits + Homemade Cappuccino

* TIP - Make your own cappuccinos, lattes etc instead of buying them - you can use skimmed milk & water & less sugar, making them a lot healthier (& cheaper) than buying one *

LUNCH

Soup + Black Coffee

Carbs from my pitta, protein for my cottage cheese & soup & a square of dark chocolate to help prevent blood clots, whilst the black coffee picks up my energy & metabolism for the afternoon. An easy yet well thought out lunch - everything has it's purpose!

MID-AFTERNOON SNACK

Apple + Peanut Butter + Lemon Water

Banana's are also a fantastic alternative!

* TIP - I aim to drink 2 litres of water a day. Add lemon for flavour, great health benefits & to decrease bloating! *

POST WORKOUT SNACK

Tuna + Salad Cream

* TIP - It's important to intake protein after weight training, to repair & build your muscles. Tuna is extremely lean & high in protein, but other good options are chicken & protein shakes with water *

DINNER

Oven Cooked Peri Peri Salmon + Mozzarella Stuffed Mushroom + Baked Veg

* TIP - Reduced fat mozzarella, cottage cheese & Greek or Icelandic yogurt are great alternatives to meat, to increase your daily protein intake *

BEDTIME SNACK

Sugary Tea + Protein Yogurt + Chocolate

I know bedtime is the worst time to treat yourself, but it keeps me motivated all day! So why not!

   I hope this helps to give you new ideas of how easy healthy eating can be! If you'd like to know more or want more inspiration of healthy meal plans, contact me or leave a comment bellow! 

AW 16/17 Trend Report - Part 3 - Concept

Part 3 - Concept

   This season I have noticed 4 recurring themes, inspired by culture, OTT personas & locations. These have included the overly feminine, minimalism, Eastern florals & Western fantasies. My personal favourite is the overly feminine. Take a look & see what inspires you the most this season...

Twin Peaks

If you have never seen the David Lynch TV program, Twin Peaks, then go watch NOW! This surreal crime drama, set in a small American logging town, is anything but usual. It is an eerie, disconcerting & extremely addictive classic that you'll never forget. Anyway, enough of the program, it is it's styling we're interested in. This is small town early 90's American fashion, where diner dresses, bulky hand knits & your boyfriends letterman's jacket are your style staples. Watch the program & you'll understand!

 Scream Queens

Another TV program where I could see it's styling matching so well with what is on the runway this season. Once again, if you haven't seen... watch! This is more fun, colourful & OTT,  but it is brilliant all the same. It's time to channel your inner Chanel Oberlin (or inner sorority queen if you still haven't watched) - but leave her attitude at home! Look for statement pieces, feminine, fun, bright, sparkly, textured... creative-couture-like pieces. Chanel, Versace & Dolce & Gabbana are great to look to for inspiration - they're so rich in concept & individualism.

She's A Lady

Last but not least of the feminine trends. This is inspired by a certain persona, ladylike, overly feminine & supposedly the epitome of perfection. Look out for beautiful feminine cuts, bright florals & prints & detailed embellishments. Complete the look with styling, by adding a dainty bag, statement jewellery & even a pair of cats-eyes sunglasses to really perfect the persona.

In A Galaxy Far Far Away 

With the success of Star Wars last year, another film coming out this year & the promise of a fresh new year looming, futuristic minimalism has never been so key! Once again, please refrain from mirrored metallics, sharp silhouettes & robot-like garments. Instead look for subtle hints to futurism & optimism - bright whites, clean lines & beautiful drape. For example Gabriele Colangelo's waist tie, Adam Selman's strong silhouette & Jacquenmus's cape all have nod's towards Star Wars' futuristic styling. Whilst at Valentino & Wes Gordon, the beautifully feminine cuts are reminiscent of Princess Leia's effortless styling.

Oriental Bloom

Delicate, decorative & colourful. In a season without bloom, the designers have given us a feast of florals to brighten up our  wardrobes. Feel free to be as busy or as subtle with your florals as you like, but look to the East for inspiration on prints & cuts, to really capture this trend.

 Pride of America

From East to West... A contrast to the delicate florals, we are now looking at the unapologetic American pride. Colour palette - the American flag of course; don't be afraid to clash the colours together, as this look as all about being bold. Naturally stripes are key - from the business man's pinstripe, to varsity prints & slightly more subtle checks. Add some stars in for good measures, or if you want to tone it down a bit, opt for a varsity jacket or a simple colour clash to capture an essence of the trend.

American Ranch

Time to head down south now, to celebrate the history of America. A key detail here is to focus on the cut - like the shirt details at Mary Katrantzou - & mix that detail with print & colour, to create something completely new, that is still obviously inspired by cowboy styling. Fausto Puglisi successfully combines key cowboy detailing with rich colours & print, whilst at Jeremy Scott, the theme is obviously conceptual & playful.

AW 16/17 Trend Report - Part 2 - Cut & Fabric

Part 2 - Cut + Fabric

 Tie It Up

This trend is all about adding layers & texture to a garment, through knots, twists & ties, to manipulate the look of a classic garment. Fabrics with a weight or a certain stiffness are best here, as they allow for more extravagant silhouettes & creative sculpting of the fabric. This is quite a unique look, so if you can't find anything like this, try manipulating simple garments yourself, to create something much more memorable!

All About Contrast

Colour blocking is always a fantastic way to demand attention. Either go for a fierce contract, such as the yellow lining at Delpozo, or try juxtaposing very similar colours, such as bright pink & red, that fight for the attention, like at Iceberg. Or if you feel particularly daring, pick colours that feel uneasy on the eye when placed together, such as at Salvatore Ferragamo. Want even more of an impact? Then throw in a strong print too!

A Delicate Touch

Unlike some of the bolder trends this season, this one has a much softer appeal to it. Chiffons, silks & light weight fabrics are key here, with feminine shapes & delicate drapery. This is all about a gentle beauty & a floating silhouette.

Layers of Interest

This is all about creative styling. Instead of choosing a single garment, the interest comes from layering a garment in an unexpected way. Try mixing weights of fabrics, contrasting colours & mixing textures, to create an outfit has so much detail, the eyes won't know where to look first. Rachel Zoe's & Mary Katrantzou's layers work particularly well as they've mixed textures, colours, prints & fabric weight, to create a unique & intriguing look.

Life's A Frill

Another trend carrying through from summer - the frill. This season it has been developed into both thicker & thinner styles - with a chunky knit frill at Philosophy di Lorenxo Serafini & a delicate lace & tulle frill at Rodarte. 

Luxurious Loungewear

Loungewear comes in many styles this season - from an evening's sultry slipdress to silky smart co-ords. In the season where all we want to do is snuggle up in our PJ's, fashion has found a way to bring that comfort & that sexiness out from the bedroom.

Youth Culture

Relaxed. Sporty. Effortless. With bold colours, skimpy cuts & supposedly fuss free styling, this trend is about capturing the essence of what it is to be young, free & confident.

What To Expect? AW 16/17 Trend Report - Part 1 - Colour

   What do they say? Some things are worth the wait... And this is one of them! I have scouted all the shows from AW 16/17 to bring you an edit of the most creative, individual & spectacular pieces the designers have to offer for this season. So sit back & enjoy this 3 part series, that I hope may inspire you to explore fashion, even in the most bleakest of weathers!

Part 1 - Colour + Print

A 70's Hue

There's no mistaking that when the weather turns cold, we find warmth in our colour choice. My particular favourites are the burnt umber, coppers & fiery oranges seen this season. This colour palette combined with a nod to the 70's - which was hugely popular in the summer - offers us a range of beautiful dresses, suede boots & statement knitwear. 

Animal Instinct 

Always a favourite, but with a twist... we have abstract coloured zebra print, giraffe print, textured prints & scattered leopards on a beautiful Dolce & Gabbana dress. This trend is all about making an impact, in a sea of dull winter coats! So have some fun & experiment with your animal prints this season.

The Darker Side of Love

Delicate lace, sheer chiffons & a whisper of florals on a backdrop of black. This trend might have quite a gothic appearance, but it is the soft details that make it beautiful, with a juxtaposition of darkness.

Blood Orange 

Bright. Vibrant. Unmissable. If this doesn't put a smile on your face, what will? Try adding a touch of blood orange to your outfit, or go for a full colour clash. This season, orange is power!

Razzle Dazzle 

As delicate as snow & as dazzling as fairy lights. It is all the magic, all the promise & all the glitz & glam that this season has to promise. However this is far more subtle to the ordinary glitter & OTT sequins. Instead metallic woven fabrics, delicate beading & shimmering tassels are what to look out for.

Fresh & Natural

Nudes, blush pinks, tans & olives... with a sharp dash of white. These light shades allow us to see through the supposedly minimal garments & instead concentrate on the beauty of the cut, the draping & the added details & to celebrate the art of dressmaking. This is all about beauty, simplicity & cut.

Pretty In Pink!

Baby pink. Pastel pink. Dusty pink. Bright Pink... We are mad about pink! So take your pick. Either go subtle with light pastels from head to toe, add print, glitz or texture for detail, or create a colour clash - try adding reds, oranges & even greens!