Research has shown that insufficient sleep and poor-quality sleep are risk factors for becoming overweight and developing type 2 diabetes.
This is why week seven is all about SLEEP. In this module you’ll learn about sleep quality, meal timings, alcohol and caffeine and more.
Recipes of the week
Meat/Fish Main Meal
Vegetarian Main Meal
Baked eggs with tomatoes & beans
This dish is wonderfully delicious and can be served as breakfast, lunch or dinner!
Calories: 366Servings: 4
Preheat the oven to 180 degrees.
In a medium sized, oven-proof frying pan, fry the onion gently in a drizzle of olive oil for 5-10 minutes until soft.
Add the tinned tomatoes, the butterbeans, paprika and cumin and season with salt and pepper to taste.
Simmer gently for 5 minutes. Carefully break the eggs on top of the sauce and transfer the whole pan to the oven.
Bake for 10 minutes until the eggs are set. Serve with toasted sourdough bread.
Risotto with peas and bacon
Peas and bacon are a great combination, especially in this creamy risotto dish. Ensure you add the stock slowly and continue stirring for the best results.
Calories: 318Servings: 3
brown onion, finely diced
chicken stock, heated through on the stove
Defrost the peas by placing them in a bowl of cold water for 5 minutes. Drain and set aside.
In a small frying pan, fry the bacon pieces in some olive oil until cooked and starting to crisp up. Once cooked, set aside with the peas.
In a medium saucepan, fry the onion gently in 1 tablespoon of the butter until softened taking care it doesn't burn or colour. Over a medium heat add the garlic and the risotto rice and cook for 2 minutes whilst stirring. Add the white wine and stir until the liquid has been absorbed. Slowly add the hot chicken stock 1/2 a cup at a time, stirring constantly and ensuring the liquid has been absorbed in between each addition.
To test whether the rice is ready, bite into a single grain - it should be soft but slightly al dente. Add a little more chicken stock if a softer risotto is preferred and a more soupy consistency. Finish off by stirring through the remaining butter, the peas and bacon. Taste and season with salt and pepper as required. Sprinkle some freshly grated parmesan to serve.
Broccoli, leek & cannellini salad
This dish is a healthy bite of warmth. Easy to make, rapid & very healthy, a real feel-good dish.
Calories: 262Servings: 3
cannellini beans, drained
Begin by cooking the broccoli. Preheat the oven to 180 degrees. Place the broccoli florets on a roasting tray, drizzle with olive oil, a sprinkle of salt and the za'atar. Roast in the oven for 15-20 minutes.
Heat a little olive oil in a sauté pan, add the leeks and gently fry on a low heat for 5 - 10 minutes until softened ensuring they don't catch and burn.
Add the beans to the leeks and leave on the heat to warm through gently for 2 minutes. Taste and season with salt and pepper. Stir through the broccoli and serve with a drizzle of extra virgin olive oil.
Warm-up and cool down after every workout you complete. Check you're fit to do these exercises with your GP if you have any injuries, medical conditions, or concerns that may prevent you from exercising.
Get ready to be put through you through paces for 15 minutes with this fast-paced workout. No equipment is necessary.
Six-minute ab burn
Do this anytime anywhere to set your abs on fire and work up a quick sweat. No equipment is necessary.
Core & arm workout
It’s time for an upper-body burn! This workout will get your arms and core working together for 20 minutes. If you don't have dumbbells, use two heavy water bottles or other weighted objects that are easy to grip onto.
Sleep & Meditation
Here we will go through a breathwork session that helps you to understand how it works and how to practice it simply.
A calming rainy day
Listen to the soothing sounds of rain as you fall asleep.