mollybhealthy

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mollybhealthy

I'm Molly Buszard or MollyBHealthy and I am a Nutritionist and Personal Trainer. I offer online plans, one on one training, corporate, group and home sessions.

Health and Nutrition Coach
MNU Certified Nutritionist
Level 3 Qualified Personal Trainer
Nutritional Advisor for Physical Activity
Qualified Nutritional Therapist

Find me: At BHealhy Nutrition, I create plans and give support to people who want to change their life, improve their relationship with food, be educated on nutrition, feel the best they have in years or find relief from

pain and poor health. In 2019, I qualified as a Level 3 Personal Trainer to be able to give my clients the full package of both fitness and nutrition. Find out more about what I offer and how I can help you via my nutrition coaching page and/or personal training page.

15/12/2022

LAST CHANCE 💪🏻 to sign up for my BStrong Program.

Sign up by the 20th of December and I’ll have it ready for you to start in January. Even better, you don’t have to pay anything until your start date!

I created the BStrong Program as I wanted to create a three month program for people to fall in love with strength training while being affordable too. Plus something that actually works.

You’ll use the app which is great for inputting your weights and reps, giving detailed instructions and video demonstrations of each exercise as well as nutrition advice and recipes from me! Each month you get a different set of workouts plus a chance to track progress to see how far you’ve come.

The perfect way to kickstart your 2023.

If you are interested or want to find out more either DM me or click the link in my bio 🙃

26/11/2021

Is it time for Christmas recipes yet… 👀

Chocolate Orange Brownies - a must have festive recipe for you to try.

Ingredients:

180g Dark Chocolate
90g Coconut Oil
1 Tbsp Ground Coffee
2 Eggs
90g Coconut Sugar (or Brown Sugar)
30g Gluten Free Flour (I used rice flour!)
20g Raw Cacao Powder
1 Tsp Baking Powder
Pinch of Salt
Zest of One Orange
One Orange to decorate!

Method:

Preheat your oven to 180 degrees

1. Add the dark chocolate, coconut oil and ground coffee into a heatproof bowl. Add boiling water to a saucepan, place on the heat with the bowl on top. Melt down the ingredients and mix.

2. Meanwhile, in another mixing bowl add the eggs and sugar. Whisk together until light and fluffy. Slowly add in the flour, cacao powder, baking powder and salt.

3. Once the chocolate mixture has melted, take off the heat and leave to cool for a little bit.

4. Once cooled, add into the dry mixture and combine.

5. Add in your orange zest to taste.

6. Pour into a greaseproof or foiled lined square tin and spread evenly.

7. Top with your orange pieces if you wish.

8. Pop into the oven for around 20 minutes for gooey brownies, 25-30 minutes for slightly firmer. You can test the consistency by using a sharp knife or tooth pick.

Everyone at Christmas parties will love you 🎄

04/03/2021

Mini-eggs are on the shelves so it's ok to start making cornflake cakes right?

200g of Dark Chocolate
50g of Coconut Oil or Butter
2 Tbsp of Golden Syrup or Honey
80-100g of Cornflakes
Mini Eggs for topping

1. Add the chocolate, butter and golden syrup to a pan. Let the mixture melt then bring to a bubble for a few seconds, don’t let it burn though! This will help the mixture get stickier so it stays together.

2. Pour the chocolate mixture over the cornflakes and mix. Add extra cornflakes if you need to.

3. Add into cupcake cases and top with mini eggs.

4. Pop into the fridge for around an hour. Then enjoy 💛

03/03/2021

EXTREME VS. BALANCED

I am sure I'm not alone in saying I see or hear these statements frequently. Important to note that when it comes to nutrition, it is more than just what you eat, it is also about what you say.

These extreme statements can be harmful and cause an unbalanced mindset when it comes to diet and health. So I am going to give a much more balanced approach to these statements, which hopefully will help you to check yourself or others when you hear extremist comments or 'facts'.

Some believe that meat, in particular red meat increases your risk of cancer. We've seen it in the headlines of news, however if you look deeper into these studies you see the truth behind these statements.

'Consumption of processed meats, but not red meats is associated with higher evidence of CHD and diabetes.' Micha et al. (2010)

An observational (this is important) study saw an 0.2% increase in mortality risk for those who ate red meat. Pan et al. (2012)

A study purely done on observation, doesn't take other lifestyle factors e.g. do they smoke, exercise, other dietary habits. It is important to note that vegetarians or vegans are commonly more health seeking individuals. So what does this all mean?

Read meat or meat in general is not a huge cause for concern, but reducing your consumption of processed meats is most likely a very good idea. Bacon is not a health food.

Reducing sugar is a good idea to benefit your health, but it isn't necessary to completely remove it from your diet. Take the 'balanced approach' of prioritising more natural sources of sugar instead.

Vegan isn't the 'healthiest' diet, however a diet that is centred around plant-based foods is. Consuming a majority of fruit, vegetables and grains are vital for optimal health. Meat, diary, fish and eggs are also full of key vitamins and minerals which a vegan diet may not be able to fully obtain through food e.g. B12, Iron and Omega 3.

Calories are the key for fat loss, but they aren't all that matters. See my post lower down my feed for a more in depth post on this. But sleep, hydration, good nutrition and exercise is as important too.

Any Q's give me a shout! ❤️

05/02/2021

We see a lot of people talking about a 'calorie deficit' when it comes to fat loss and although it is essential, there are lot of other factors that are important too.

Sleep is an underrated and unknown fat loss tool. When your sleep is poor or you don't get enough sleep, your hormones can become unbalanced, causing your ghrelin (hunger hormone) to increase, this results in a higher chance of you wanting to eat more. A bad nights sleep also can affect your cognitive function, making it more likely for you to make bad food choices the next day. Aim for 7-9 hours, get yourself a good routine, reduce blue light, stay away from screens and enjoy a bolus dose of carbohydrates in your evening meal.

Fat loss may feel like your only priority but health should be at the top too. Using a food tracking app can cause you to become fixated with the calories and as long as you hit them, that is all the matters. Making sure you fill those calories with nutrient dense foods will not only better your health and nourish your body, but make you feel better mentally also. Eat better = feel better.

Nutritious foods with volume will also help you to feel fuller, making it easier to be in that deficit.

NEAT, moving outside of your exercise/workouts is vital. By moving more you'll be using more energy i.e. more calories burned, which will help towards creating a negative energy balance. NEAT is a greatly important tool for making your fat loss progress easier as well as physically health too.

Protein, an important macronutrient when it comes to fat loss. Being the most satiating macro (keeps you feeling fullest for the longest) a high protein diet is going to be your friend when in a deficit. It also has the highest thermic effect of food, which means it uses the most energy to metabolise in your body = although only small, this does mean more calories burned. Protein is integral for maintaining and building muscle, key for your recovery from training. Your protein doesn't need to super high, aim between 1.6-1.8g per 1kg of bodyweight. Remember, it is your daily protein intake that needs to be your focus, not obsessing over protein consumed post workout.

04/02/2021

Banana and Blueberry Muffins 🍌

These simple muffins are a perfect snack to whip up for the week. I like to heat mine up a little in the microwave and then spread with peanut butter - yum!

Ingredients:

180g Oats (Up to you if you want to blend them into a flour, this will work too)
2 Tsp Baking Powder
2 Bananas (Mashed)
60g Maple Syrup or Honey
100g Frozen Blueberries
2 Eggs (sub for flax/chia eggs if Vegan)

Method:

1. Preheat your oven to 190 degrees.
2. Add the bananas into a bowl and mash until resembles a smooth texture.
3. Add in the eggs, oats, baking powder and maple syrup. Mix together to create a batter.
4. Pour in the blueberries and mix again.
5. Grease a cupcake/muffin pan and pour the mixture equally into either 6 or 8 portions.
6. Pop into the oven for around 18-20 minutes.
7. Leave to cool and then store in an air tight container in the fridge for up to a 5 days.

Approx. 200 kcal for 6 muffins, 100kcal for 12.

22/01/2021

Thanks for nothing MyFitnessPal.

You want to lose fat, you sign up to MyFitnessPal, fill out the questions and then you are given the classic 1200 calories.

I see and hear this far too many times. Although you most likely will be in a calorie deficit with these calories, there are a list of issues and problems which will either make you unable to stick to them, not lose ‘weight’ or become frustrated.

Eating too low calories, can cause poor sleep which then in turn can wreak havoc on your hunger hormones, thus increasing your appetite. Not getting enough adequate sleep can also cause your cognitive function to be impaired, meaning you are more likely going to make poor food choices – you see how the circle starts?

When we diet at low calories, cortisol (our stress hormone) rises, this is natural. However it can cause your body to hold onto water (water retention), which might mean the scales don’t move with your weight, regardless of fat loss. This can make you feel disappointed and frustrated.

Are you really eating 1200 calories? Most of the time, those new to MFP are likely to be tracking incorrectly, eyeballing measurements or inputting calories back in they have burned.

Being on low calories, might not provide you with enough energy for you to want to workout or exercise. Think about your deficit in a different way. Increase your calories, increase your energy which will make you more likely to move or exercise. More energy burned, creates a larger deficit unknowingly.

These low calories may set you up for a bad experience with dieting/tracking. This ends up with you not trusting the process, becoming frustrated that your hard work is all for nothing and then you don’t want to do it. You need to get it right FIRST time. Then tracking and MyFitnessPal won’t seem like the enemy.

MyFitnessPal can be a great tool when in the hands of someone who is educated and understands calories and macronutrients. Contact someone qualified and versed in nutrition to help.

For now, steer clear of the 1200 calorie diet. Start on higher calories, stick with it, and then reduce if you need to.

11/01/2021

At the moment, we are somewhat out of routine with our ‘normal’ life which most likely makes getting a routine with our nutrition much harder. But I’ve got a few tips which might help you get some control over your eating and nutrition again.

Skip a meal - if you are someone looking to maintain or lose fat but feel you are snacking/eating a lot more than usual, then you might want to consider skipping a meal. This is an easy way to reduce your calorie intake without too much implementation. You could try having just breakfast and dinner or, lunch and dinner instead of your usual three meals a day. I like to have brunch around 11/12pm then my evening meal, with a few snacks in-between.

Simply writing down what you are going to eat that day or week as a ‘food diary’ will help to give you a structure and something to stick to. By ticking it off, you will also keep yourself accountable and get some control over your meals, snacks and eating habits.

Switch out your biscuits, leftover Christmas chocolate etc for healthier or lighter options. Fresh fruit, yoghurt pots, popcorn, vegetable sticks with hummus and so on.

Make sure you’re keeping hydrated, this will help you to feeling fuller plus, keep your mind focused and your performance improved. Caffeine is also an appetite suppressant, so having a tea/coffee might help if you feel you’re struggling to tame your appetite.

Whole foods should always be prioritised however, protein shakes may be a good option right now. If you’re looking to reduce calories, swap a heavier breakfast for a shake packed with fruit&veg! If you’re struggling to get protein on board, then a quick protein shake might not be a bad option as a snack/post-workout. If you’re struggling to eat enough calories, a shake with milk & nut butters is a good way of getting more! Protein is also the most satiating of the macros, so more protein = less hunger.

Finally, add volume to your meals with nutrient rich fruit, vegetables & fibre. Simply by eating better, normally makes us feel better, thus helping us to feel more in control. Fibre is also great for helping you feeling full as it is slow to digest! 💛

22/12/2020

I’m trying to forget the madness that is going on and just keep posting Christmas food recipes instead.

Festive Chocolate Bark 🎄 perfect for making, breaking up and then popping it bags to give (or doorstep drop) to family and friends.

Melt down chocolate (around 200-400g, depending on how much you are making.) I have chosen dark chocolate here, but you can use any.

You can also melt two types and swirl through each other to create a ‘marble’ affect, like white and dark.

Sprinkle over your favourite toppings, I have gone for fruit and nut. But anything from honeycomb, chocolate chips, pretzel pieces, popping candy, mince pie pieces and much more works.

Pop into the fridge until set, then break up using a sharp knife. I like to create different size pieces so it looks rustic. Add into a cellophane bag, tie with ribbon and add on a tag. 🎁

15/12/2020

10 days till Christmas - let’s get baking!

Impress your family, friends or just devour yourself with my favourite Christmas recipe - Chocolate Orange Brownie’s!

Ingredients:

180g Dark Chocolate
90g Coconut Oil
1 Tbsp Ground Coffee
2 Eggs
90g Coconut Sugar (or Brown Sugar)
30g Gluten Free Flour (I used rice flour!)
20g Raw Cacao Powder
1 Tsp Baking Powder
Pinch of Salt
Zest of One Orange
One Orange to decorate!

Method:

Preheat your oven to 180 degrees

1. Add the dark chocolate, coconut oil and ground coffee into a heatproof bowl. Add boiling water to a saucepan, place on the heat with the bowl on top. Melt down the ingredients and mix.
2. Meanwhile, in another mixing bowl add the eggs and sugar. Whisk together until light and fluffy. Slowly add in the flour, cacao powder, baking powder and salt.
3. Once the chocolate mixture has melted, take off the heat and leave to cool for a little bit.
4. Once cooled, add into the dry mixture and combine.
5. Add in your orange zest to taste.
6. Pour into a greaseproof or foiled lined square tin and spread evenly.
7. Top with your orange pieces if you wish.
8. Pop into the oven for around 20 minutes for gooey brownies, 25-30 minutes for slightly firmer. You can test the consistency by using a sharp knife or tooth pick.

Address

Haddenham

Website

http://mollybhealthy.com/

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