PRP Blog

  • Shelley Roe's Honey Spiced Orange Cake

    About Shelley Roe

    Shelley Roe is the founder & business owner of Liverpool based Company NO EXCUSES NUTRITION. Shelley’s business was founded back in 2012 through her passion for healthy food, fitness & nutrition with an aim to spread ‘Wellness from nutrition’ message.

    She began the business with the aim of helping families to obtain healthy, naturally delicious meals & treats through her own unique recipes & knowledge.

    I am able to provide no refined sugar –based sweet treats that can be posted across the uk and also a variety of healthy recipes & meal plans, whether carnivore, vegetarian or Vegan, that can be gluten free or allergy specific based & are loaded with good nutrition!

    Honey Spiced Orange Cake

    Shelley Roe’s Honey spiced orange cake, perfect for weekend baking, and delicious to say the least!

    meal

    Prep Time: 20 Mins

    cooking-time

    Cook Time: 40 Mins

    serving-dish

    Serves: 2 – 3

    Ingredients

    • 2 ¼ cups ground almonds/almond flour
    • 1 tsp cinnamon
    • ¾ tsp baking soda
    • ½ tsp ground ginger
    • ¼ tsp nutmeg
    • ¼ tsp seasalt
    • ¼ cup melted coconut oil
    • 4 pitted dates 
    • 3 Eggs/or egg replacement – flax seed 1 tsp of flax seed is one egg mixed with x3 tbsp water.
    • 60ml orange juice (freshly squeezed)
    • 1 tbsp raw organic honey/maplesyrup (for vegans)
    • 2 teaspoons orange zest.

    (If you don’t want to use honey/syrup you can replace with a couple of drops of liquid stevia available from amazon)

    Cooking Instructions

    1. Heat the oven to gas mark 4 (180°C)
    2. Grease a round 8-9 inch cake tin.
    3. Combine the dry ingredients in a bowl and mix well.
    4. In a processor combine the wet ingredients until completely smooth.
    5. Mix both dry and wet ingredients well.
    6. Pour into the cake tin and bake for 20-25 mins or until cooked( tooth pick) test by inserting into the cake …if it comes out clean then its cooked!)
    7. Leave to rest for 15 mins once removed from the oven.

    (optional)

    • honey /maple and orange sauce
    • ¼ cup (60ml) freshly squeezed orange juice
    • 20g raw organic honey or maple (for vegans)

     

    1. mix both in a saucepan on a med heat until honey is completely dissolved. 
    2. place your cake on grease proof paper and use a tooth pick to poke holes all over the cake.
    3. brush the top of the cake the syrup and allow a good 20 mins for the syrup to soak into the cake.
  • Could A Text Improve Your Workout?

    A recent article in the Strength and Conditioning Journal (1) discussed the use of a simple method to help personal training clients hit their exercise goals – a text message. Could this easy method help people keep up with their gym plan though?

    The author of the article (Justin Kompf) first highlights that people’s ability to adopt and maintain an exercise program is based on two primary things;

    • Do they feel confident enough in their ability to be able to do the exercise?
    • Can they plan, manage, and monitor their exercise?

    A Message A Day?

    Signing up to a personal trainer is one thing but for most people, it is impossible to pay for a PT for more than once or twice a week. How then, can PTs help clients exercise more often? Enter the text message. SMS messaging and Whatsapp have made contacting clients quick and easy. A 2013 systematic-review of 10 studies concluded that text messages showed early promise for promoting physical activity. But, isn’t this something most PTs will be doing already? Maybe. If you are, do more than just do it as a token gesture. Make sure to consider the following 3 factors;

    Content 

    Do you know what sort of messages your clients want? Ask them. Then tailor your content. If the client lacks the confidence to carry out the exercise, motivational messages are the way to go. However, if they lack the organisation skills, these same motivational messages will be ineffective. In this instance, messages that serve as reminders, or provide a “plan B” in case something comes up in your client’s day, will be the better option.

    Automaticity 

    Clients are likely to start ignore texts that feel automated. A 2015 study (2) showed that, if people found out that the messages they received were automated, they stopped reading them.

    Frequency 

    Try and find the sweet spot in how often you are reaching out to them. This is completely personal and changes from person to person. For example, while 50% of participants in one study (2) felt that 3 messages a day were too many, the other half did not feel as negatively about receiving messages this often. In another study of older adults (3), 13 of the 18 participants thought that 5 messages per week are too many and the remaining 5 thought this was fine.

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    Other options

    If personal training clients want to exercise outside of their paid sessions, it is the trainers job to guide them, help prescribe sessions that are tailored to their needs, and then give them the confidence and organisation to see these plans through. Some of the factors laid out above should then be considered before hitting the send button on a text message. Equally, the success of these messages should be reviewed. Do they evoke the behaviour change they are setting out to help.

    For more information about habits and behaviour change, make sure to check out our podcast episode with Karl Morris.

    SUMMIT Podcast episode #10 Karl Morris

    PRP Podcast: Learning & Maintaining Habits 

    – How And Why We Form Habits.

    – Why It Is So Difficult To Break Old Habits.

    – The Most Important Period When Your Trying New Behaviours

    Find out more…

    References 

    1 – Kompf, J. (2019). The Use of Text Messages for Exercise Behavior Change Techniques. Strength & Conditioning Journal, 41(6), 87-90.

    2 – Wang JB, Cadmus-Bertram LA, Madanat H, and Ayala GX. Wearable sensor/device (fitbit one) and SMS-text messaging prompts to increase physical activity in overweight and obese adults: A randomized controlled trial. Telemed J E Health 21: 782–792, 2015.

    3 – Mu¨ller MA, Khoo S, and Morris T. Text messaging for exercise promotion in older adults from an upper-middle-income country: Randomized Controlled Trial. J Med Internet Res 18: e5, 2016.


     

    If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

    Please click here to read our legal disclaimer on all products and advice.

  • Shelley Roe's Vegan Pizza (V)

    About Shelley Roe

    Shelley Roe is the founder & business owner of Liverpool based Company NO EXCUSES NUTRITION. Shelley’s business was founded back in 2012 through her passion for healthy food, fitness & nutrition with an aim to spread ‘Wellness from nutrition’ message.

    She began the business with the aim of helping families to obtain healthy, naturally delicious meals & treats through her own unique recipes & knowledge.

    I am able to provide no refined sugar –based sweet treats that can be posted across the uk and also a variety of healthy recipes & meal plans, whether carnivore, vegetarian or Vegan, that can be gluten free or allergy specific based & are loaded with good nutrition!

    Shelley Roe’s Vegan Pizza

    Over at NoExcusesNutrition, Shelly Roe has introduced us to a vegan pizza for the no-meat-eaters (they’ll still love it though). This lovely version a classic pizza with fresh rosemary, olive oil and chickpea flour, will surely make you feel like a professional chef!

    meal

    Prep Time: 60 Mins

    cooking-time

    Cook Time: N/A

    serving-dish

    Serves: 2 – 3

    Ingredients

    • Half a head of cauliflower (thick stalk and outer leaves removed, mine came to 470g)
    • 2 Large onions (peeled and quartered)
    • 1/2 Cup chickpea flour
    • 2 Tablespoons Flax Meal
    • 6 Tablespoons of Water
    • 1 heaped teaspoon nutritional yeast
    • leaves from a few sprigs from fresh rosemary
    • 1 tablespoon olive oil
    • 1/4 teaspoon of coarse sea salt

    Cooking Instructions

    1. Pre-heat oven at 200℃
    2. Chop the cauliflower into small florets and steam till you can just pierce with a fork, then let cool.
    3. Add cauliflower and onions to a food processor and blitz till fine, then transfer to a nut ,ilk bag or place in a fine cheesecloth, and gently press out all of the excess water. (dont skip this step, it helps ensure your pizza isnt soggy)
    4. Meanwhile, add the 6 tablespoons of water to the flax meal in a small bowl and let stand for 5 minutes, this is your egg replacement.
    5. In a large bowl. combine all ingredients and use your hands to work them together into a dough.
    6. Let stand for 2o minutes to allow flax and chickpea flour to absorb any remaning water.
    7. Line a pizza tray with baking paper, and press dough evenly over the surface.
    8. Fan bake for 25 minutes, at which point
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  • PRP & Aliment Story - We've Merged Together.

  • Could this pill packed with good bacteria really fight your flab?

  • Shelley Roe's Peanut Butter & Chocolate Chip Ice Cream

    About Shelley Roe

    Shelley Roe is the founder & business owner of Liverpool based Company NO EXCUSES NUTRITION. Shelley’s business was founded back in 2012 through her passion for healthy food, fitness & nutrition with an aim to spread ‘Wellness from nutrition’ message.

    She began the business with the aim of helping families to obtain healthy, naturally delicious meals & treats through her own unique recipes & knowledge.

    I am able to provide no refined sugar –based sweet treats that can be posted across the uk and also a variety of healthy recipes & meal plans, whether carnivore, vegetarian or Vegan, that can be gluten free or allergy specific based & are loaded with good nutrition!

    Peanut Butter & Chocolate Chip Ice Cream (V)

    Shelley Roe’s Peanut Butter & Chocolate Chip Ice Cream infuses banana, peanut butter, cacao and sea salt, giving you a taste that you’ll be sure to remember. This ice cream is suitable for vegetarians and vegans, and can be customised to your preference.

    meal

    Prep Time: 15 Mins

    cooking-time

    Cook Time: N/A

    serving-dish

    Serves: 2 – 3

    Ingredients

    • 2 Sliced and Frozen Bananas
    • 2 TBSP Natural Peanut Butter
    • 3 TBSP Raw Cocoa Nibs/ Vegan Chocolate (Broken up)
    • Pinch of Sea Salt
    • Drizzle of Maple Syrup (Optional)

    Cooking Instructions

    1. Place frozen banana slices in a food processor and blend until it resembles a crumb like consistency.
    2. Add peanut butter, cacao nibs, sea salt and *syrup.
    3. Continue in the food processor until you get a soft-serve ice cream consistency.

    Tip: You can add many other things to this frozen banana ice cream. Try nuts, almond butter, or another nut butter, cinnamon, frozen blueberries, chopped dates, candied giner… the options are endless.

    ketogenic_shake_-_double_choc_fudge_brownie_4

    Ketogenic Protein Shake

    – Great Source of Protein

    – Combination of healthy fats and quality protein

    – Post-Workout or As Snack To Help Cravings

    – No Added Sugar (Less Than 0.6g)

    – Great Double Choc Fudge Brownie Flavour

    – Sweetened With Stevia

    Find out more…

  • Shelley Roe's Breakfast Burger (V)

    About Shelley Roe

    Shelley Roe is the founder & business owner of Liverpool based Company NO EXCUSES NUTRITION. Shelley’s business was founded back in 2012 through her passion for healthy food, fitness & nutrition with an aim to spread ‘Wellness from nutrition’ message.

    She began the business with the aim of helping families to obtain healthy, naturally delicious meals & treats through her own unique recipes & knowledge.

    I am able to provide no refined sugar –based sweet treats that can be posted across the uk and also a variety of healthy recipes & meal plans, whether carnivore, vegetarian or Vegan, that can be gluten free or allergy specific based & are loaded with good nutrition!

    Vegan Breakfast Burger

    An irresistible mushroom burger consisting of portobello mushrooms, mashed avocado sliced tomato and spinach. The perfect bite for everyone, even the meat-eaters will want a bite!

    meal

    Prep Time: 15  Mins

    cooking-time

    Cook Time: 25 – 30 Minutes

    serving-dish

    Serves: 1

    Ingredients

    • 2 X Portabello Mushrooms
    • 1 X Avacado Mashed
    • 1 X Large Beef Tomato (Sliced)
    • Spinach
    • 1 X Large Red Pepper (Sliced Into 4 Big Slices)
    • Splash of Almond Milk

    Cooking Instructions

    1. Roast your mushrooms and peppers. 
    2. Mash your avacado.
    3. Slice your beef tomato.
    4. Pat any excess water with kitchen roll from your mushrooms.
    5. Use your mushrooms as a ‘bun’ and fill one mushroom with stacks of sliced pepper, spinach and avocado.
    6. Top this off with the other mushroom… enjoy!
    ketogenic_shake_-_double_choc_fudge_brownie_4

    Ketogenic Protein Shake

    – Great Source of Protein

    – Combination of healthy fats and quality protein

    – Post-Workout or As Snack To Help Cravings

    – No Added Sugar (Less Than 0.6g)

    – Great Double Choc Fudge Brownie Flavour

    – Sweetened With Stevia

    Find out more…

  • Vegan Chocolate Orange Truffles - Shelley Roe Blog Take-Over

    About Shelley Roe

    Shelley Roe is the founder & business owner of Liverpool based Company NO EXCUSES NUTRITION. Shelley’s business was founded back in 2012 through her passion for healthy food, fitness & nutrition with an aim to spread ‘Wellness from nutrition’ message.

    She began the business with the aim of helping families to obtain healthy, naturally delicious meals & treats through her own unique recipes & knowledge.

    I am able to provide no refined sugar –based sweet treats that can be posted across the uk and also a variety of healthy recipes & meal plans, whether carnivore, vegetarian or Vegan, that can be gluten free or allergy specific based & are loaded with good nutrition!

    Vegan Chocolate Orange Truffles

    These delicious vegan chocolate orange truffles are the perfect nibbling food for any time of the year, made with fresh oranges and freshly made chocolate, this will surely be a favourite.

    Shelley Roe’s nutritious and delicious take on chocolate orange truffles are suitable for vegetarians and vegans, only trouble is… you might not want to share!

    meal

    Prep Time: 45 Mins

    cooking-time

    Cook Time: N/A

    serving-dish

    Makes: 16 Truffles

    Ingredients

    • 2 Cups of Pitted Dates
    • 1 Cup Ground Almonds
    • 1 Cup Cacao
    • 1/2 Cup Melted Coconut Oil
    • Zest of 1 Whole Orange
    • Splash of Almond Milk

    Cooking Instructions

    1. Blend all of the ingredients in a food processor until ground to a fine texture.
    2. Add your wet ingredients and pulse into a dough texture.
    3. Remove contents from bowl (should be sticky but not too wet).
    4. Form into balls of a small – medium shape. (I advise to wear gloves as the mix will crumble with the heat from your hands and stick)
    5. Once all balls are made roll in a little cacao powder and pop in the fridge to set for a minimum of 30 mins.

    These will keep in the fridge upto 7 days or freeze for three months in an air tight container.

    ketogenic_shake_-_double_choc_fudge_brownie_4

    Ketogenic Protein Shake

    – Great Source of Protein

    – Combination of healthy fats and quality protein

    – Post-Workout or As Snack To Help Cravings

    – No Added Sugar (Less Than 0.6g)

    – Great Double Choc Fudge Brownie Flavour

    – Sweetened With Stevia

    Find out more…

  • Gooey Vegan Chocolate Brownies - Shelley Roe Take-Over

    Full recipe below…

    About Shelley Roe – No Excuses Nutrition

    Shelley Roe is the founder & business owner of Liverpool based Company NO EXCUSES NUTRITION. Shelley’s business was founded back in 2012 through her passion for healthy food, fitness & nutrition with an aim to spread ‘Wellness from nutrition’ message.

    She began the business with the aim of helping families to obtain healthy, naturally delicious meals & treats through her own unique recipes & knowledge.

    I am able to provide no refined sugar –based sweet treats that can be posted across the uk and also a variety of healthy recipes & meal plans, whether carnivore, vegetarian or Vegan, that can be gluten free or allergy specific based & are loaded with good nutrition!

    Gooey Vegan Chocolate Brownies

    These vegan low refined sugar brownies will go down a treat. If you have a sweet tooth and want a ‘not-so-naughty’ treat these ‘Gooey Vegan Chocolate Brownies’ are a perfect substitute! We cannot wait to try these in the office.

    So… Shelley, if you’re reading this….. PRP Supplements, Dylans Building, Old Market Place, Cwmavon, Port Talbot. SA12 9BE. :D.

    meal

    Prep Time: 30 Mins

    cooking-time

    Cook Time: 1 Hour 30 Mins

    serving-dish

    Makes: 16 Brownies

    Ingredients

    • 1/4 Cup Natural, Unsalted Creamy Almond Butter
    • 1/4 Cup + 2 TBSP Organic Coconut Palm Sugar
    • 1/4 Cup Melted Coconut Oil
    • 3/4 Cup Unsweetened Cocoa Powder
    • 1 TSP Pure Vanilla Extract
    • 1/4 TSP Salt
    • 2 Flax eggs (2 TBSP ground flax + 6 TBSP water, whisk together, set for 15 mins)
    • 1/2 Cup Finely Ground Almond Flour
    • 3.4 Cup Vegan Chocolate Chips

    Cooking Instructions

    1. Preheat oven to 170C
    2. Line an 8-inch square baking pan with baking paper set aside.
    3. in a medium bowl, whisk together almond butter, coconut sugar, and coconut oil
    4. whisk together until it resembles caramel.
    5. add cocoa powder, 1/4 a cup at a time, whisking until well mixed and thick like frosting.
    6. scrape down the sides of the bowl.
    7. whisk in vanilla, salt and flax eggs until well mixed.
    8. Using a spatula, fold in almond flower until you get the consistency of soft dough or very thick batter, and no flower patches remain.
    9. Fold in chocolate chips.
    10. Pour batter into pan, using the spatula smooth batter into a even layer.
    11. Bake for about 28 – 36 Mins.
    12. Let cool for 1 – 2 hours.

    (Note; Brownies will be very fudgy and gooey after the first 2 hours of cooling, if you like them firmer, allow to cool & set for an extra 2 – 4 hours before enjoying. Slice into about 16 brownies and enjoy)

    ketogenic-shake

    Ketogenic Protein Shake – Double Chocolate Fudge Brownie Flavour

    – Post-Workout or As Snack To Help Cravings
    – Great Source of Protein
    – Combination of healthy fats and quality protein
    – No Added Sugar (Less Than 0.6g)
    – Great Double Choc Fudge Brownie Flavour
    – Sweetened With Stevia

    Find out more…

  • #JoinTheResolution - Healthy Snack Alternatives To Cut Down Sugar

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