From couch to half marathon

Sharon started following Kick Start as part of her training for a half marathon and following her history of health problems now sees massive changes, read more in her story:

“I’ve been following plan now for just over a month and I’ve lost 11lbs.
I just started off using the principles from the 7 day body blitz .I have been training for a half marathon
( couch to half in 6 months ) & I completed it on Sunday with knee injury in 2hr 35 so thrilled .

Before I started following plan , I was running for months in training and not losing any weight at all , although body was toning and few inches lost it was so frustrating .

Last week plan went out window as I was carb loading for race . But I’m back on it now and doesn’t feel like a diet just a lifestyle change as you promote it .

So thankyou !!! I’m going to start following your exercise routines now as I won’t be doing long distance runs on going as my body is protesting !

I’ve also raised £800 for Alzheimer’s research

I support this charity as my mum has been living with dementia for Several years and it’s devastating , also I had a stroke Age 40 ( 4 years ago ) which had a huge impact on my life and makes my half marathon an even bigger personal achievement .

&  do you know – The principles of KSFL  is almost a checklist of what to eat for best brain health and to avoid getting Alzheimer’s , another amazing motivation to make this life change !

I’m so glad I found KSFL , for all the reasons listed & because it’s 100% about changing your life for a healthier future . I love that it doesn’t feel like a diet and the food is just so clean . My whole mindset has changed with regards to diet and exercise .

Thankyou !!!  “

A big thank you to Sharon for sharing your story and well done on your wonderful achievements!

Ditch the energy drinks

We have some scary facts for those of you who drink energy drinks today….


••Just 250ml of a typical energy drink contains 27.5g sugar!!!!

••Energy drinks are NOT for children yet 69% of 10 to 18 year olds consume them on a regular basis.

•• Many energy drinks contain up to 160mg caffeine per 500ml- the equivalent of 2 shots of espresso. High caffeine consumption can lead to a number of symptoms, including palpitations, high blood pressure, nausea and vomiting!

•• They can cause increased anxiety and stress!

Make your own healthy fizzy drinks at home:

Brilliant Banana Recipes

Bananas are a versatile fruit and great for so many recipes loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6.

Here are some great banana recipes:

Pulses and why they are so good for you

Pulses include beans, lentils and peas.

They are a low-fat source of protein, fibre, vitamins and minerals, and are especially great for vegetarians in getting the nutrients they need.

Pulses include all beans, peas and lentils, such as:

  • baked beans
  • red, green, yellow and brown lentils
  • chickpeas (chana or garbanzo beans)
  • garden peas
  • black-eyed peas
  • runner beans
  • broad beans (fava beans)
  • kidney beans, butter beans (Lima beans), haricots, cannellini beans, flageolet beans, pinto beans and borlotti beans

Pulses are a great source of protein which is so important for anyone not eating meat, fish or dairy. Pulses are a brilliant source of iron and fibre which reduces the risk of heart disease.

What more reason do you need to eat this great food? 

Check out some recipes to try today:

Snow joke, dont panic

Do you feel you are amidst a SNOW PANIC whenever you step foot out of the house??
If you have been to your local supermarket you may have experience the madness- queues- empty shelves!!
Here are some recipes you can make from leftovers and simple ingredients you will have in your cupboards so there is no need to brave the shops!

Make a list and make it happen

Did you know that you are 33% more likely to achieve a task if you write a list??

As part of your spring cleaning why not get organised with lists- here is how to get started:

How will you make your list?

On your phone?

A notepad?

Your laptop?

We personally think there is nothing like a notepad and pen to physically cross off the list but whatever works for you is best!

Sharing is caring

Can you share the tasks to take some of the stress off?

Will the kids help you with the cleaning? Can you share your list at work with colleagues?


Make a priority list and order it so that it doesnt feel such a BIG list- whatever needs doing first put at the top in capitals- maybe split into daily/ weekly tasks?

How about then adding a goal list? These can be Big or small things to work towards.


Be realistic

Don’t add unnecessary pressure. Tackle a small amount each day that is achievable and you will feel far better about it.


Allocate time for each task then you can always go back to it later- also add in details of what you need to do to achieve each part of the list so you don’t miss anything.


If you don’t get your list finished DON’T WORRY – move it over to the next day- you can only do so much in a day and it isn’t something to stress about.

February: Whats in season?

February is a dull month thats for sure- so we are here to brighten up your dishes with the fruit and veg that is in season this month:



This tropical fruit is great in so many ways; used in early folk medicine in Peru and Brazil to aid sleep.

Make a quick passion fruit sorbet:

2 cups fresh or thawed frozen passion fruit puree

2 tablespoons honey

2 small ripe avocados

1/2 teaspoon Himalayan salt

1 tablespoon freshly squeezed lime juice



  1. In a small saucepan, combine the passion fruit puree and honey. Cook over medium-high heat, stirring, until smooth. Remove from the heat and allow to cool to room temperature.
  2. Cut the avocados in half lengthwise. Remove the pits and scoop the flesh into a blender or food processor. Add the cooled passion fruit mixture and the salt and process until smooth, scraping down the sides of the blender jar or bowl as needed. Add the lime juice and process just until combined. Pour the mixture into a bowl, cover, and refrigerate until cold, about 2 hours.
  3. Freeze and churn in an ice cream maker according to the manufacturer’s instructions. For a soft consistency, serve the sorbet right away; for a firmer consistency, transfer it to a container, cover, and allow to harden in the freezer for 2 to 3 hours.




Plums are only around until the end of March and make a great snack.

Make clean eating plum jam:

  1. 1 pound of black plums
  2. zest and juice from 1 lemon
  3. 1/4 cup raw honey
  4. 1/2 tablespoon organic cinnamon
  5. 1/2 cup of water.
  1. Start by washing the plums. Cut them in half and remove the seed. Then chop the plums into course pieces.
  2. Add plums, honey, cinnamon, water, zest and lemon juice into a medium sauce pan on the stove. Over medium heat bring the ingredients to a simmer.
  3. Reduce heat to low and let simmer for about 30 minutes. Make sure to stir the jam occasionally so it does not burn or stick to the bottom of the pan. The jam should become thick. Transfer to a well sealed container and let thicken for an hour. Refrigerate and serve.



We love celeriac as a swap for potatoes and it has a beautiful nutty taste!

Check out this great recipe:


This is a bitter leafy veg and is a great addition to salads!

Simply shred it raw over the top!


This root veg is related to the radish and has a gorgeous peppery flavour.

Try this great five spice recipe:

  • 4 medium turnips (about 1½ pounds), peeled
  • 1 small butternut squash, peeled and seeded
  • 2 tablespoons extra-virgin olive oil
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 1 small red onion, halved and sliced
  • 1 teaspoon Chinese five-spice powder (see Tip)
How to:
  1. Position racks in upper and lower thirds of oven; preheat to 450°F.
  2. Slice turnips and squash crosswise into ¾-inch-thick slices. Cut each slice into ¾-inch-wide strips or “sticks.” Toss with oil, salt and pepper in a large bowl until well coated. Divide between 2 large rimmed baking sheets and spread into an even layer. (Set the bowl aside.)
  3. Roast the turnips and squash for 10 minutes. Carefully transfer back to the bowl. Gently stir in onion, molasses and five-spice powder to combine. Return the vegetables to the baking sheets; roast, stirring once halfway through and rotating the pans top to bottom and front to back, until tender, 15 to 20 minutes more.

Boost your iron witth greens!

Iron is really important in your diet and it doesn’t have to come from red meat , see how you can get your daily iron from other foods:

  • Beans—including chickpeas and black beans—are excellent sources of iron. A cup of chickpeas, for instance, offers 26 percent of your daily need, while the same amount of black beans provides 29 percent.
  • Pulses, such as lentils, supply iron. One cup of cooked lentils offers 6.6 milligrams of iron, 37 percent of your daily need.
  • In addition to fibre and protein, almonds contain iron. A quarter-cup serving provides a little over a milligram of iron, and 2 tablespoons of almond butter will provide the same.
  • Leafy greens like spinach and kale contain iron. A cup of raw spinach has about a milligram of iron, while a cup of cooked spinach offers more than six times that amount.
  • Olives contain more than a milligram of iron per 10 large pieces.
  • Broccoli is an absolute powerhouse of vitamins and minerals including iron. One cup of cooked broccoli provides 1 milligram of iron, almost twice the recommended daily intake of vitamin C, and 20 percent of your daily recommendation for fibre.

So get those greens on your plate!!