Wimbledon Inspired Treats For Your Next Picnic

Wimbledon has officially started and lasts until July 15th. In honour of this anticipated event that will be all over our television screens, we’ve compiled a list of our favourite Wimbledon inspired treats to bring to your next picnic. Fingers crossed this heat wave continues so you’ll be enjoying these yummy tennis themed snacks under the sun! Want to enjoy these snacks guilt free? Our personal trainers are always here for you.

Tennis Biscuit Tin

Craving something sweet? Biscuits are always a great picnic treat, and this Biscuiteers tin is the perfect tennis-themed snack to indulge in. Chocolate baked biscuits make up this box, all decorated with colourful icing. Each shape is Wimbledon inspired, such as a trophy, tennis ball, and scoreboard. And the best thing about these delicacies? They’re perfect for dunking in your tea!

Chocolate Tennis Balls

Choconchoc has created the perfect chocolate for a tennis lover, chocolate tennis balls! These unique chocolates are the perfect compliment to your outside picnic. Made of milk chocolate, each ball is filled with marshmallow and has an outer layer of white chocolate, dyed tennis green. Purchase a tin of these chocolates here.

Wimbledon Themed Cupcakes

 

These delicious cupcakes from Primrose Bakery are sure to be a hit at your next summer outing. Covered in traditional green frosting, you can either indulge in a vanilla or chocolate cupcake, both covered in tennis themed sugar decorations, such as tennis balls, strawberries, and piped messages. These lovely cupcakes are available throughout the Wimbledon Championships. You can purchase them here.

Strawberries and Cream

You can’t have a Wimbledon themed picnic without the classic strawberries and cream! Super easy to make and amazingly delicious. Nearly 9,000 servings are prepared at Wimbledon daily, and we have the perfect recipe for you if you want to feel as if you are sitting right in the stands watching the action. All you need is fresh strawberries, cream, vanilla extract, sugar, and mint leaves! See our favourite recipe here.

Pimm’s

Pimm’s is the perfect drink to quench your thirst in the sunshine and the ultimate Wimbledon drink. Today, over 80,000 pints of Pimm’s are served at Wimbledon each year! Our favourite recipe consists of fresh mint leaves, cucumber, orange and strawberries. The perfect pairing to your strawberries and cream!

We hope these treats inspire you to get outside and set up a Wimbledon themed picnic in honour of all this tennis excitement. Feeling guilty about these indulgences? Book a session with TruBe and we’ll get you feeling your absolute best in a location of your choice. 

Let the games begin!

Your TruBe Team

4 Reasons To Eat Acai Daily

You may have heard about the newest food trend: acai! It’s everywhere– in bowls, smoothies, ice cream, and all the trendiest cafes. What exactly is acai? Acai, pronounced ah-sigh-EE, is the superfood from Brazil and a berry that looks like a grape. It has a natural, sweet taste with a hint of chocolate flavour. You won’t typically find acai fresh in stores due to the shelf life being short. Instead, you will find it in puree form in the freezer section. Acai is the perfect compliment to various ingredients and your new favourite breakfast food. So why should you incorporate acai into your daily diet? Let us fill you in on the top 4 reasons. 

Photo Credit: @alphafoodie

A Boost In Energy

Acai berries have countless proteins, good fats, and carbohydrates which have been proven to be extremely beneficial for keeping your energy levels high. Not only do these berries increase your energy, but they help fight exhaustion and fatigue.  Best recipe for an acai energy bowl? Our favourite bowl at the moment is by The Fit Foodie!

Photo Credit: The Fit Foodie

Clear Complexion

A major benefit of eating acai daily is the ability to maintain healthy skin. Acai berries contain many vitamins to help enhance skin. An article published on PubMed showed that acai was one of the most effective natural skin care ingredients and that the extract found in acai is extremely beneficial for treating acne. Recipe for clear skin? Try this clear skin acai smoothie bowl here, recipe by the lovely Olivia Jenkins.

Photo Credit: @naturally.jo

Hair Growth

A variety of healthy vitamins such as A, B, C, and E are found in acai berries which helps hair growth. Not only do the the nutrients found in the berries help new growth, but they  help strengthen hair and help you maintain a healthy scalp. You can even add acai into your shampoo to help your hair…and the smell is delicious. Try this shampoo, a mix of acai and avocado, for serious hair goals.

Photo Credit: California Avocados

Healthy Heart

Keeping your heart healthy is extremely important, and acai does just that. The fruit provides amounts of anthocyanins, which are active in supporting your cardiovascular system. How should you consume the berry for a healthy heart? Try adding acai in your tea. Acai herbal tea is a perfect drink to have during the day, and it’s even 10-30 times richer in anthocyanins than red wine is!  Indulge in the perfect cup of acai tea, with our favourite’s being Stash Tea and SMT.

Photo Credit: @smtofficial

We hope these benefits have inspired you to incorporate acai into your daily diet. Looking for a trendy cafe in London to try acai for the first time? Visit Viva Acai, an acai bar with all your favourite toppings such as peanut butter, kiwi, and coconut fakes. You’ll be part of the acai craze in no time. Happy Eating!

Your TruBe Team

 

5 Best Proteins To Eat To Build Muscle

man with muscles

To build muscle, the first thing most people think of is lifting heavy weights and protein. Eating the right foods plays a big part in building muscle as it allows for greater muscle mass and a lean body. TruBe knows that it is essential to get the right amount of protein in your diet to see changes in your body. Amino acids are the building blocks of protein and different foods contain different combinations. Leucine is the most important of the 20 amino acids which create muscle and studies show that eating around 2-3 grams will give you the maximum anabolic effect from a meal. So which foods have the best proteins? TruBe have come up with our 5 best proteins to include in your diet for muscle growth.

  1. Chicken

Chicken is probably the most common source of protein that people eat in order to build muscle. 100g of cooked chicken breast contains over 2 grams of Leucine.

     2. Eggs

Eggs are incorporated into most diets for their high quantity of protein. Just three eggs contains at least 2g of Leucine

    3. Yoghurt

Yoghurt and Cheeses

Yoghurt is great to include in breakfast meals with some fresh fruit. 1 cup of greek yoghurt contains at least 2.5 grams of Leucine. If you are lactose intolerant, there are many different types of yoghurts that are lactose free and are still high in protein.

    4. Tuna

Tuna can be eaten raw or cooked and is a great source of protein. 100g of cooked Tuna has over 2 g of Leucine Try adding some tuna to your salad or on a bed of quinoa.

   5. Soybeans

Green Soya beans

Soybeans are great to liven up salads or to accompany a meat dish. 100g contains over 3 grams of Leucine.

Don’t forget that our TruBe trainers will support you with your nutrition to help you reach your desired fitness goals. We have a range of trainers who have certified in nutrition such as Mel Rutherford who has obtained a precision nutrition certification.

To book a session, visit our website or book through our app today!

 

Top 5 Healthy London Places to Take Her This Mother’s Day

We all love our mothers and we all know how much they do for us. Here at TruBe we love celebrating that one day a year where mothers are truly praised. For those who are stuck on what to do for her special day, TruBe have come up with our top 5 favourite healthy places to eat in London. So, show her some love this Mother’s Day by spoiling her with not just any meal, but a deliciously healthy meal, because staying healthy doesn’t mean you can’t enjoy some amazing restaurants in London.

Here’s our guide of the 5 best healthy restaurants and lunch spots to take mum this Mother’s Day:

  1. BlueBird, 350 King’s Rd, Chelsea, London SW3 5UU

bluebird-blog

(Image: http://www.bluebird-restaurant.co.uk)

Situated in the heart of Chelsea on the Kings Road, BlueBird oozes decadence and luxury in its restaurant, bar and cafe. At street level is the bustling cafe, perfect for afternoon tea and brunches and also a perky food store. The European menu in the restaurant, which is on the first floor,  includes a variety of delicious small plates and sharing dishes as well as exquisite main courses that will leave you feeling satisfied but guilt free! Dishes include seared salmon with a shaved fennel salad and steamed sea bream with a tomato and grape relish. That’s definitely got our mouths watering!

2.  Grain Store, Granary Square, 1-3 Stable St, Kings Cross, London N1C 4AB

grain-store

(Image: TripAdvisor)

This award winning restaurant is the perfect place if you’re looking for a quirky industrial-chic feel, as it occupies part of a former victorian warehouse allowing for an open kitchen. The incredible chef, Bruno Loubet who has been an exclusive chef in London since 1993, has created a sustainable and innovative menu with no geographical boundaries and special emphasis on vegetables. Perfect for achieving your 5 a day! Why not try the delicious carrot & mandarin purée, potted green cabbage, parsnip croquette, Arctic char with parsley sauce, or the adventourous Brambletye farm oyster mushrooms in vegan XO sauce, wasabi pea coulis and herb tofu.

3. The Good Life Eatery, 20 Motcomb Street London SW1X 8LB UK

good-life

(Image: The Culture Whisper)

A fabulous spot for healthy superfoods, The Good Life Eatery boasts incredible smoothie bowls and lively salads; for example their Miso Hungry Macro Bowl of roasted butternut squash, homemade kimchi, steamed broccoli, mixed wild rice or quinoa, 1/2 avocado, omega seeds and ginger miso dressing. If you’re looking for something more wholesome, look no further than their warm bowls of rice or quinoa and your choice of protein ranging from green chicken meatballs to teriyaki salmon. Their philosophy of ‘The Good Life’ means no wifi, perfect for spending a distraction-free meal with mum.

4. Farmacy, 74 Westbourne Grove, London W2 5SH

farmacy-interior-large_trans_nvbqzqnjv4bqeo_i_u9apj8ruoebjoaht0k9u7hhrjvuo-zlengruma

(Image: The Telegraph)

Situated in the lavish area of Notting Hill, Farmacy brings you comfort food at an incredibly healthy standard. With a view that ‘food is medicine’, every food choice at this restaurant will ensure guilt-free pleasures whilst nourishing and satisfying your tummies! They boast fantastically healthy alternatives to scrumptious cuisines like their Mexican Bowl of sprouted coriander rice, romaine, guacamole, frijoles, tomato ceviche, salsa & ‘sour cream’ topped with purple potato mash, corn chips & chipotle mayo and their Chef’s Clean Curry of pumpkin, eggplant, carrot & broccoli cooked in coconut milk, lemongrass & spices, served with sprouted brown rice.

5. Chucs Restaurant, 30 Dover St, Mayfair, London W1S 4NB

image-3

(Image: Time Out)

If you’re looking for an extravagant meal at extravagant prices, look no further than the prestigious Chucs Restaurant in Mayfair. With sophisticated interiors, this restaurant oozes elegance and will be sure to make mum feel like the queen she is! The menu boasts fresh and exquisite ingredients with dishes like their grilled octopus with potatoes, rocket, taggiasca olives, cherry tomatoes and grilled courgettes, or their fresh homemade tagliatelle prawns and courgettes.

Why not compliment her meal with a fabulous gift card from TruBe and give the gift of health and fitness this Mother’s Day.

We offer gift cards for 4, 8 and 12 sessions, and all workouts are included, offering her so much choice! One day she could experience a relaxing yoga session, the next a dynamic, personalised personal training session.

tuesday

BUY A GIFT CARD

Don’t forget all of our TruBe trainers are fully qualified fitness experts who specialise in various workouts such as Yoga, Ballet Fit, Personal Training, Boxing, Kickboxing and Pilates.

Meet our trainers and book a session!

The Vegan Diet: Myths & Benefits

Record numbers of people are turning to veganism in the UK. Vegans do not eat meat, dairy products, seafood and other foods and items that may include animal by-products. Vegans also do not wear leather, wool or anything tested on animals. This once much maligned lifestyle is now seen as trendy, with much of the food industry catching onto its increasing popularity. However, there are still some misconceptions. Our TruBe trainer Angela Rochester is here to clear things up!

Myths

You can’t get enough protein

Vegans are often asked ‘Where do you get your protein from?’

Protein is not just restricted to meat. Protein can also be obtained from foods such as tofu and tempeh. Other sources include grains, pulses, nuts and seeds. Eating a variety of these foods means a vegan can achieve the recommended daily amount of protein. Vegans can also build muscle on a plant-based diet; check out Torre Washington!

It’s Boring

The rise in vegan Instagram accounts shows the variety of meals that can be made. An internet search can provide a wide variety of alternatives. Do you miss pizza? Burgers? There are tasty vegan versions of these.

Vegans are Skinny and Automatically Healthy

Think carefully about the reasons for choosing to become vegan. Turning vegan will not help you with weight loss. Although it can certainly be very healthy, there are still highly processed vegan foods that contain a lot of sugar and salt which should be avoided to maintain a healthy weight.

Vegans lack energy

Vegans lack no more energy than those on other diets. However, they must check their intake of vitamin B12, which plays an important role in preventing anaemia and nervous system damage. It cannot be reliably sourced from a vegan diet but it can be obtained from fortified foods or taking B12 supplements. Gaining Iron from a vegan diet is also easy, if a wide range of fruit and vegetables are eaten. Include foods with vitamin C to further aid the absorption of iron. If you are unsure that you are gaining the right amount of nutrients from your diet, check with a doctor or dietician.

 

shutterstock_257581570

 

It takes a lot of planning

Just like any other diet or lifestyle, you need to plan what you eat in order to stay healthy. However, once you know what you need it becomes second nature!

Benefits

Health Benefits

Vegans can have lower levels of cholesterol, lower blood pressure, lower risk of diabetes and lower body mass indexes. However, those who have these benefits also tend to have balanced diets and stay active.

Helping the planet

The main reason for many being vegan is their concern for animals and the environment. It is less of a drain on global food supply and is a great choice for those concerned with animal welfare.

Physical looks

Those who adopt a vegan diet often report that they have less acne prone skin, stronger hair and nails and the reduction of bad breath and body odor!

It is easy to transition into/try out

If you are thinking about becoming a vegan you don’t have to leap into it. You can gradually see what suits you and there is no need to feel guilty if you make mistakes or if you think it is not right for you.

Self-Awareness

It can lead to greater self-control as you cannot simply grab anything when shopping for food. You will gradually pay more attention to what you put into your body which has great health benefits in itself!

shutterstock_245873251

For more information check out these useful links:

http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegandiets.aspx

https://www.vegansociety.com/

https://www.happycow.net/

Want to try veganism whilst keeping fit? No problem! Our TruBe trainers are here to help! Book a session tailored to your needs!

By Angela Rochester