Author archives: admin

4 Essential Nutrients Women Need To Know

In the past, women have often been referred to as ‘smaller versions of men’, when it comes to nutrition. It’s pretty much understood now, that this is simply not the case. Women’s nutritional requirements are different to men’s, and different to each other (!), throughout different phases of their life, for example during menstruation, for […]

Why Am I Not Losing Weight In a Calorie Deficit?

You have a fat loss goal and so you’ve reduced your intake and upped your workout frequency but don’t seem to be getting the results you want… why am I not losing weight, I hear you say?!  It can be an incredibly frustrating situation you find yourself in, but you’re not alone. There are countless […]

Class Review: F45 Henley on Thames

Hi I’m Milly, and I’m one of the Business Development Executives at Fresh Fitness Food. Last week I took part in my first ever F45 class at F45 Henley on Thames! The studio is located in a beautiful courtyard in the centre of Henley on Thames and run by the lovely Gemma and Jack. I […]

Navigating Perimenopause Nutrition with Renee McGregor

Renee McGregor is a leading sports and eating disorder specialist dietitian with twenty years’ experience working in clinical and performance nutrition. She is on hand to provide some insight into nutrition for both those pre, during and post-menopause, and to shed some light on how women can best fuel their bodies during these different times. The […]

Pesto & Butternut Squash Grain Bowl

This versatile plant-based bowl is full of both colour and flavour. Enjoy as main meal or portion it up for a great lunch or snack pot, equally tasty served hot or cold. Ingredients 200g pearl barley  1 butternut squash, peeled and diced 40g toasted pumpkin seeds  1 red onion, sliced  50g kale, washed and sliced […]

Cookie Dough Energy Balls

Guilty of eating cookie dough instead of waiting for the cookies to bake? These cookie dough energy balls allow you to do just that. They do also taste great baked if you have the patience to wait a few extra minutes! Ingredients 120g oats 90g almond butter 22g oat milk  50g dates 15g maple syrup  […]

Strawberry Protein Pancakes

This stack of delicious, fluffy pancakes will hit those sweet breakfast cravings without giving you the undesired sugar crash. They also include a serving of protein to help hit your macronutrient goals and keep you fueled and full until lunch. The addition of strawberries to the batter keeps them sweet and fresh and an added […]

Crispy Lemony Tofu Salad Bowl

A rainbow in a bowl! Packed with plenty of colour and flavour this bowl of goodness includes a great variety of vegetables and tofu offers a great plant-based source of protein for veggies and non-veggies alike. Makes 1 portion. Ingredients 150g tofu diced  40g shredded red cabbage 40g shredded white cabbage  20g cherry tomatoes halved […]

Rocky Road Bars

Sweet and chewy dried fruit, crunchy chopped nuts and crispy puffed rice, all wrapped in a rich dark chocolate blanket. Even if you don’t have a sweet tooth these rocky road bars are likely to become a firm favourite snack or dessert. Ingredients 90g puffed brown rice or protein crispies 300g dark chocolate chips  40g […]