High Protein Waffles or Pancakes


High Protein Waffles

*Recipe serves 4

**You will require a waffle maker for this recipe, however you could also make these into pancakes if you prefer



· 90g (3oz) vanilla protein powder (MRM whey protein or Prograde protein)

· 3 egg whites

· 180g (6oz) oat flour

· 1 packet of stevia

· 1 tbsp. apple sauce (no added sugar)



1. Place all ingredients into a blender and mix until smooth and thick.

2. You can add additional water depending on the thickness you desire.

3. Cook in a waffle maker or as a pancake. 

Quinoa and Avocado Scramble

Quinoa and Avocado Scramble

*Recipe serves 2



· 1 cup pre-cooked quinoa

· ¼ cup salsa

· 4 free range eggs lightly beaten

· 120g (4oz) avocado peeled and sliced

· 1 ½ tbsp. chopped fresh coriander (cilantro)



1. Pour hot water into frying pan to just cover bottom.

2. Bring to a boil, over medium heat.

3. Stir in quinoa and salsa.

4. When warm stir in eggs.

5. Using spatula swiftly scramble eggs.

6. Remove from heat and stir in avocado, coriander and cheese if using.

7. Garnish with extra coriander. 

Don’t blow your good work on a night out…

Out to Eat? 

It Doesn’t Have To Be a Diet Disaster!

 Don’t blow your good work on a night out…



  1. Did you know you’re bound to consume roughly 20% more “mindless” calories during a night out if you fail to reserve a table?


Weight loss research has shown exactly this…..

And it makes sense. You’re hungry—that is, after all, why you’re at the restaurant. Not likely you’re going to just sit there for an hour.


Instead, it’s much more likely that you’ll give in to the temptation of having a drink (or two) and an appetizer or two….

Extra, needless calories that could be avoided  with a little forethought.

Lesson #1 – Make a reservation or at least call ahead to cut down your “temptation” time.


A second study comes to mind when you pay the bill.

2.  Did you know that if you pay with plastic you’ll likely spend more       (and eat more) than if you settled your bill with cash?


Research has also proved this. People spend, and subsequently eat, around 30% more when they pay via credit card. Simply put, when paying with your card you’re borrowing, it’s very easy to lose track of how much you’re spending, and much easier to order that extra app, desert, or larger entrée.

Lesson #2 – Set a reasonable budget for your meal and carry cash to pay for it. It will force you to work within those limitations and you won’t easy overspend (and over-indulge).



Between the lessons learned from both of these studies, you just might save yourself from consuming a dreadful extra 50% in total calories the next time you enjoy a night out on the town!


Obviously our Lunch and Breakfast events are all calorie FREE !!!

That goes for our Christmas Dinner at Bistrot Co Co Cheltenham…..


Breakfast – Honey Bran Muffins

Honey bran muffins


Makes 12 muffins
A tasty treat for any occasion, Try adding dried fruits to make these muffins even more delicious!


225g wholemeal flour
1 tbsp baking powder
¼ tsp salt
2 egg whites
50g sugar
50g All-Bran
300ml skimmed milk
2 tbsp honey
50ml vegetable oil


  • Stir together the flour, baking powder, salt and sugar and set aside.
  • Place the All-Bran, milk and honey into a large mixing bowl and stir. Once combined, let it stand for 3 minutes or until cereal softens.
  • Add the egg whites and oil and beat well.
  • Then add the flour mixture and stir until combined.
  • Line a muffin tin with paper cases, or grease and divide the batter evenly.
  • Bake at 200 °C (400 °F) gas mark 6 for about 20 minutes or until golden brown.

Healthy Breakfast – Bran Crepes

Bran crepes


Makes 10 crepes
Serve with filling/topping of your choice. Scrummy with fresh fruit fillings.


150g plain flour
Pinch of salt
2 eggs
300ml skimmed milk
300ml water
75g All-Bran, crushed


  • Sift flour and salt into a bowl, add eggs and mix. Add half of the milk and blend together. Add the remaining liquids and mix until smooth.
  • Pour a little batter into a hot oiled pan, sprinkle with crushed All-Bran.
  • Cook until the underside is golden brown then flip the pancake over and cook on the other side for a couple of minutes.

Bistrot CoCo Sat 1st December Menu Choices

–Onion Soup
–Goats Cheese & Beetroot Salad
–Tiger Prawns with spicy Aiolli
–Ham Hock & Date Terrine
–Duck Breast with chestnut & Bacon Stuffing + Cranberry Orange sauce
–Beef Bougingnon + pomme puree
–Roast Trout + shellfish sauce
–Lentil & Aubergine gratin
–Tarte Tatin + Cinnamon Icecream
–Chocolate Mouse + Kirsch cherries
–CoCo Xmas Toffee Pudding
•£30 total inc tips
•You pay for your own drinks on the night
 Choices and Balances by Friday –  I have already paid for you – so PLEASE cash ASAP.

Why No Jacket Spud?

Why can’t I have a jacket potato?

Well, you can if you’re happy with your body fat!
If you want to loose body fat here’s why you give it a miss….
You fancy a baked potato, you’re trying loose weight so you are conservative (no sour cream, bacon, or cheddar), with just a bit of butter it still packs 300 calories and over 60 grams of high glycemic, insulin and blood sugar boosting carbs. This cocktail will stop your fat burning efforts in its tracks.

Sent from Jax Allen’s iPhone

Healthy fat releases belly fat!

Kim, I thought you’d like this one xx

By Kevin / MS, CSCS, CES

Research shows chronic, low-grade, systematic inflammation may be ruining the cells in your body.

And when it hits your fat cells, it may send them into a dysfunctional state, rendering your body unable to use fatty acids for energy.

You see, up until recent times, fat cells were once thought of as a holding cell for fatty acids.

Now, scientists and researchers know better.

Fat tissue, according to research, releases hormones that may control your weight and tells your brain when you are full, and that it’s okay to stop eating.

However, this chronic inflammation may attack your fat cells, which renders them useless at releasing fat, which could cause them to expand, potentially leading you to gain weight.

But here may be the SOLUTION to the inflammation problem – especially in your fat cells!

Omega-3 fatty acids, the same fatty acids found in fatty fish, flaxseed, and olive oil, have been shown over and over again, to reduce inflammation in your body, by producing anti-inflammatory molecules.

Although omega-3 fatty acids may reduce inflammation, very little research is out there regarding their anti-inflammatory power on fat cell inflammation.

Until now!

Omega-3’s Role in Inflammation

When chronic inflammation attacks your fat cells, your body has a harder time releasing stored fatty acids that your body can use for energy.

This inflammation prevents the release of fat burning hormones, like leptin and adiponectin, which means you may have a harder time losing weight.

Some studies have shown that by reducing your inflammation – especially in your fat cells – may return your cells back to “normal,” which could encourage the release of those very important fat burning hormones.

When omega-3 fatty acids are in the right environment, they may produce anti-inflammatory molecules, which could lower YOUR inflammation levels.

And these molecules may even combat systematic inflammation in all the cells of your body, including your FAT CELLS.

A brand new study shows that omega-3 fatty acids may also reduce fat cell inflammation in non-diabetic adults.

However, it should be noted that this study was done with 55 severely obese patients, who were about to go through with weight loss surgery.

Although this study was done with obese individuals, you need to understand that being somewhat or moderately overweight MAY increase your inflammation levels and alter the health of your fat cells.

Here is what they found:

When the participants were given a dose of omega-3 fatty acids (3.36 grams/day of EPA and DHA) for eight weeks, they showed AMAZING results.

The men in the omega-3 fatty acid group DECREASED pro-inflammatory gene expression in their FAT CELLS, meaning there were fewer molecules to cause INFLAMMATION.

Also, they noticed that the omega-3 fatty acids produced more ANTI-INFLAMMATORY molecules in the visceral and subcutaneous fat cells.

A side note: the omega-3 fatty acid group also showed a decrease in triglycerides compared to the placebo group.

Their conclusion: omega-3 fatty acids slowed fat cell inflammation, systemic inflammation, and improved fat metabolism.

Reduce Inflammation and Increase Fat Burning

Low-grade, chronic inflammation may be detrimental to your health, as well as the health of your fat cells.

When inflammation targets your fat cells, it has been shown to alter fat metabolism, increase inflammation, and increase your risk for metabolic syndrome and Type 2 Diabetes.

However, MANY studies have shown that omega-3 fatty acids may reduce chronic inflammation, therefore potentially providing tremendous benefits to your health and the health of your fat cells.

Sent from Jax Allen’s iPhone