Posts by Tracy Pendergast

Easy Greek Zoodle Salad

WHAT YOU NEED For the Salad: 1 cucumber 8.8 oz. (250g) cherry tomatoes 2 spring onions 3.5 oz. (100g) feta cheese 1.1 oz. (30g) black olives For the Dressing: 1 tsp. dried oregano 1 tbsp. lemon juice 2 tbsp. olive oil 1 large garlic clove, crushed WHAT YOU NEED TO DO: Cut the ends of…

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7 Tips to Boost Your Immune System

Sunshine Studies have found that Vitamin D is very important in signalling the immune system. Since regular sun exposure is one of the easiest ways to increase active Vitamin-D levels in your body, it can help strengthen your immune system as well. Inadequate levels of this vitamin have been associated with an increased rate of…

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SPINACH OMELET WITH AVOCADO & COTTAGE CHEESE

WHAT YOU NEED •4 oz. (115g) spinach, frozen •2 eggs •½ avocado •2 tbsp. cottage cheese •1/8 cup (15g) walnuts •1 tsp. coconut oil •1 tbsp. lemon juice •salt and pepper WHAT YOU NEED TO DO: Heat a non-stick pan over medium heat and heat the spinach until defrosted. Then allow the spinach to cool…

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The Low Down on Visceral Fat

You may have heard the words ‘visceral fat’ being thrown around over the last couple of weeks.  Especially since the body scans were done and they gave us detailed information about the exact levels of visceral fat that we have in our bodies. But, what exactly is visceral fat and why is it so bad?…

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The Health Benefits of Walking

With everyone on the challenge striving for 70,000 steps per week. I thought I’d focus this week’s blog on just how beneficial walking can be.  Because walking is how we get around in general most days, we often forget just how good it is for us!  Here are five things to keep in mind next…

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Asian Scambled Eggs

WHAT YOU NEED •3 eggs •soy sauce, few drops •handful coriander, chopped •¼ avocado •½ tsp. black sesame seeds, to serve WHAT YOU NEED TO DO: Separate the eggs yolks and whites. Mix the yolks with the soy sauce and chopped coriander. On dry, non-stick pan fry the egg whites until almost done. Take off…

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Creating Long Lasting Change

This week we kick off with my 6 week New You Summer Challenge. I have over 40 members participating in this challenge. I myself will be doing the challenge. I’ve hired a personal trainer to do my weight training with. Why? Because like you I also need a push. I can easily do it myself…

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Herby Breakfast Sausages

WHAT YOU NEED •9 oz. (250g) ground pork •salt & pepper •2 tbsp. sage, chopped •2 tbsp. basil, chopped •1 tbsp. coconut oil WHAT YOU NEED TO DO: In a bowl, mix together the pork with salt, pepper, sage, and basil. Combine well and shape into eight sausages. Heat the coconut oil in a large…

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How to Build Confidence

‘Low self-esteem is like driving through life with your hand brake on’ Nobody was born with limitless self-confidence. If someone seems to have incredible self-confidence, it’s because he or she has worked on building it for years. Self-confidence is something that you learn to build up, because in this challenging world of business, and life in general,…

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NY Marathon

You are enough! At some point in our lives we have told our self we are not good enough or not worthy. And we begin to believe it. We carry these feelings of self-worth into adult hood. For me it was probably when i was in high school. I told myself I can’t run, I…

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