by Tanya Burr
List your top ten things to bring on holiday …
List your favourite places in the world …
List places you could see yourself living …
FOOD AND EXERCISE
Having beautiful skin and feeling good about your body all begins with a healthy lifestyle. Basics like eating the right kind of foods, drinking plenty of water and getting enough exercise are the key to looking and feeling good. As I’ve grown up I’ve become much more at peace with my body and have found a healthy eating lifestyle that suits me. I always find the best way to tell if I’m in shape is by the way my clothes fit. If you’re working out, the figure on the scales is irrelevant because muscle weighs more than fat. I’ve come to understand that even if I was to exercise and starve myself, I’m never going to have the skinniest thighs or grow really long legs. I’ve learned to love and respect my body and even if I do have an extra slice of cake, I don’t beat myself up about it. Nobody’s perfect and you shouldn’t have to be. For me, the key to being healthy is finding a happy balance.
EXERCISE
The human body is designed to move and whether you are sitting down at school, doing an office job or, like me, spend hours at a time on your laptop, it is important to try and incorporate exercise into your day. In terms of exercise I work out with my trainer, Russell Bateman, once a week and I also work out with Jim sometimes or do workouts at home. Instead of spending loads of money having Russ train me four times a week (which is how often I try to work out), he will randomly text me and say, ‘Got time for a fifteen-minute workout?’ Then he’ll text me instructions for what to do in my flat! You don’t need to be good at sport to exercise – I’m proof of this. I was dreadful at sports at school and was always in tears on Sports Day because I came last in everything, even the egg and spoon race!
The great thing about exercise is that it will trigger feel-good endorphins, which help lift your spirits and give you that feel-good feeling and I always feel better about my body when I’ve worked up a good sweat. Sometimes it’s hard to find time to exercise between school, work or other responsibilities that get in the way. I always try to schedule time in my diary, even if it is just half an hour of yoga before I go out for an evening. The recommended guideline is half an hour of moderate exercise four times a week and whatever you do, try to stick to it so it becomes a habit. As well as not obsessing over the scales, I think it is easy to get preoccupied with the machines at the gym that tell you you have burned off a certain number of calories. And sometimes staring at an empty wall while pounding away on the treadmill can get pretty boring even for the most hard-core gym bunnies, but different exercise regimes work for different people. Whatever you do, just get moving and have fun with it.
MY TOP 10
FUN WAYS TO GET FIT
1. DO AN EXERCISE VIDEO
This is a really good way of easing yourself into exercise if you are worried about running outside or joining a gym. I went through a phase of doing one of Davina McCall’s fitness DVDs every day, and one day when my friends came over and I hadn’t done my exercise that day, I made them do it with me. Jim and I have done the Insanity DVD together – it was pretty hardcore!
2. DO CIRCUITS
Make up your own boot camp in the local park and incorporate strength and cardio exercises. Recently Jim and I headed out to the local park and did our own circuit with push-ups, running, sit-ups and jumping jacks and it was really fun. Try to keep your heart rate high by not giving yourself much rest time between circuits for the best results.
3. JOIN A CLUB
I always love exercising in a group. By joining the local tennis, netball or running club, you will not only get fit but make some new friends as well.
4. HIT THE SHOPS
Next time you hit the shops, leave the car at home or get off the bus a stop earlier and make sure you carry all your bags to give your arms a good workout.
5. WALK THE DOG
I always used to walk my dogs when I was younger and could never get out of it, but once I was outside, it felt good being out in the fresh air and I always felt refreshed when I got home. If you don’t have a dog, borrow a friend’s or hire yourself out as a dog walker for neighbours.
6. PUT ON YOUR DANCING SHOES
Whether it’s making up routines in your own home with friends, heading out to a Zumba class or hitting the dance floor on a night out, dancing can be a brilliant calorie-burner and good fun. This is maybe a bit embarrassing, but sometimes I like to put on one of my favourite albums and Jim and I just dance around the bedroom while we get ready in the morning. It puts me in the best mood and is so uplifting.
7. MAKE FRIENDS WITH YOUR HOOVER
I’m not a massive fan of cleaning but boring jobs like vacuuming can work your upper body and tone your shoulders and biceps, while ironing and gardening are also good calorie-burners.
8. CATCH UP ON THE GO
Instead of calling your friends to have a chat, arrange to have a power-walk instead. You’ll get some quality time together and bond on the go.
9. MASTER A NEW SKILL
Have you always wanted to learn to roller skate? Or play tennis? Mastering a new sport is a fab way to get into shape without even realising it. Your brain is so focused on what you are doing that you don’t notice the effort you are putting in.
10. EMBRACE YOUR INNER KID
From flying a kite in the park, to hula-hooping or skipping in the back garden, kids’ games don’t feel like hard work and have loads of fitness benefits. I always jump around on the trampoline with Oscar and my nephew Isaac when I am home in Norfolk.
List new activities you want to try …
EATING RIGHT
I live by the 80/20 rule and I try to follow it as closely as possible. What this means is that eighty per cent of the time, I try to eat fresh and healthy foods and not too much sugar, while the other twenty per cent of the time, I treat myself to cookies, cupcakes and cheesy pasta.
Like every girl, I have some bad weeks where I have far more than my twenty per cent of naughty treats and struggle to get back on track. If that happens I have a real detox, where I eat a ton of superfoods and have lots of green juices and veggies and I’m left feeling refreshed, happy and good about my body. I never obsess over the scales. I am a real foodie and I enjoy trying different restaurants and types of cuisines; often I can find myself eating out a few nights a week but I will try and make healthy choices. I don’t think there’s any such thing as the perfect diet: it’s more a case of finding what works best for your lifestyle. Even small changes can have a big effect on your overall health.
MY TOP 10
HEALTHY EATING TIPS
1. DON’T SKIP MEALS
Don’t eliminate entire meals as it will slow down your metabolism. Your metabolism is like a muscle – use it or you will lose it! When you skip meals and go many hours without eating, your metabolism slows down, so when you do finally eat something, your metabolism can’t break down the food so quickly and as a result, the food is stored as fat. Also, skipping meals encourages you to overeat when you do decide to have a meal. Recently I was at Zoe’s house and we didn’t eat breakfast until 11.30 a.m. and then we worked all day filming videos until about 10 p.m. at night. Then we went to Wagamama’s and ate far more than we would have done if we had eaten a normal breakfast and lunch. If I skip a meal, I find myself eating anything in sight!
2. MAKE HEALTHY SWAPS
Try making small changes to your diet – swap your full-fat ice-cream for frozen yogurt or make your own home-made ice cream with bananas and berries. Even something as simple as picking wholemeal bread rather than white bread will have a positive impact on your health.
3. MAKE GRADUAL CHANGES
It can be quite daunting when it comes to changing your diet. Make gradual changes, even if you start with one meal at a time. So if you have a diet full of junk food and normally start the day with a large fry-up, try having unsweetened granola and fruit and milk, or po
ached eggs on wholemeal toast instead and you’ll see such a big change. Don’t feel under pressure to change everything immediately.
4. DON’T SKIMP ON SLEEP
Make sure you get at least six to eight hours’ sleep a night. Without it the appetite hormone increases, which will make you crave sugary and starchy foods.
5. EAT SLOWLY
So many of us, me included, are guilty of eating in a rush. Try to eat your food slowly and be mindful of every mouthful. In this way, it is much easier to tell when we have eaten enough and are full.
6. DON’T DEPRIVE YOURSELF
If you completely deprive yourself of something you really like to eat, you will only crave it more. I try to have everything in moderation and most of the time stick to Sunday as my cheat day, when I am allowed to eat something I have been craving.
7. PLAN YOUR MEALS
To avoid going for the quick fixes, plan your meals beforehand. Make a shopping list and buy all the ingredients for a week’s worth of meals in one go to ensure you have all you need for making your meals.
8. STAY WELL HYDRATED
The best hydration comes from plain water, soups and watery foods, such as fruit and vegetables. When I am working I always try to keep a large glass of water by my side. If I want a change, I’ll add some elderflower cordial.
9. AIM TO EAT UNPROCESSED FOODS
The best foods for your body are clean, unprocessed foods like fruit and vegetables, lean meat and oily fish. You’ll notice if you pick up a chocolate bar, it has about twenty ingredients, whereas an avocado is just one.
10. HAVE HEALTHY SNACKS
If you get peckish mid-afternoon, a healthy snack can boost your energy levels and stabilise your blood sugar. Always have healthy snacks, like nuts and seeds or a yogurt, to hand so you don’t reach for the biscuits. When I’m going to loads of shows at London Fashion Week and it’s manically busy, I always take a bag of unsalted almonds with me in my bag and munch away like a squirrel between shows.
List some healthy foods that you want to introduce into your diet …
Baking was such a big part of my childhood. Some of my earliest and best memories are standing on a chair (so I could reach the kitchen counter) and baking with my mum. We used to make simple recipes like lemon tray bake, fairy cakes and butterfly cakes and I always got to lick the spoon afterwards – the best bit!
When I decided to start doing baking videos on my channel, I wasn’t sure whether my viewers would enjoy them. However, my first one got such a good reaction that I started doing some more; often when I do meet-ups, I ask my fans what they love most about my videos and loads of them say baking! I get so excited when I am sent pictures of people making my creations and sometimes I’ll post a baking video and for weeks afterwards, viewers will be sending me their cute photos. Sometimes I find it hard to find time to bake and create new recipes but it makes me so happy and calm. Here are some of my favourite recipes for you to enjoy.
AMAZING CHOCOLATE BROWNIES
The best part about these brownies is they contain much healthier ingredients than traditional brownies. They are still high in calories, so definitely a treat, but they are dairy-free (depending on what type of chocolate you use), gluten-free and made using healthy fats. People get scared of coconut oil as it’s high in saturated fat, but I have spoken to Jim’s brother John, who knows everything there is to know about food, and he said it’s a special type of saturated fat that is actually good for you! My trainer even tries to get me to eat a spoonful of coconut oil before a workout sometimes, but I find it too gross and oily on its own. Avocado is another type of healthy fat and I use it in this recipe to give a creamy texture – you don’t taste it, don’t worry. The coconut sugar works like regular sugar apart from it being unrefined and so it doesn’t spike your blood sugar levels like regular sugar. I am no nutritionist, but these are just some helpful healthy facts I have learned.
To make nine brownies you will need:
½ cup coconut oil
300g dark chocolate
2 cups coconut sugar
1 cup ground almonds
1 teaspoon baking powder
1 mashed avocado
1 capful vanilla extract
Pinch of salt
3 eggs
Pre-heat your oven to 180ºC. Then put a large saucepan over a low heat and pop in your coconut oil and chocolate. Once all the chocolate has melted, turn off the heat and add in your coconut sugar, ground almonds, baking powder, avocado (make sure this is really well mashed and stirred in), vanilla extract, salt and eggs. I like to have already beaten the three eggs together in a cup before pouring them in.
Pour your mixture into a tin and pop in the oven for 26 minutes! When you take it out, it should look cooked on top but will still be squishy in the middle. Leave it to cool for 20 minutes then serve with whatever you like. My top serving recommendation is frozen yoghurt and berries.
LEMON DRIZZLE LOAF
I used to make this with my mum when I was little because it is one of my dad’s favourites so always had a great reception. It’s perfect for all year round and is a lovely mix of being moist and crunchy at the same time. Yum!
For the cake:
3 eggs
170g self-raising flour
170g caster sugar
170g butter
1 teaspoon baking powder
Zest of 2 lemons
For the icing:
150g icing sugar
Juice of 2 lemons
Pre-heat your oven to 180ºC. Mix the eggs, flour, sugar, butter, baking powder and the zest of two lemons into a big mixing bowl. Line your baking tin with a bit of butter or use a non-stick baking tin and pour mixture in. Bake for 35–45 minutes – the cooking time depends on the size of the tin and your oven. To check your cake is ready, slide a knife into the centre and if it comes out clean, it is ready to come out of the oven.
Mix together the icing sugar and juice of the lemons to make the drizzle. Stir it together – it should be quite a watery consistency. While your cake is still hot, poke it all over with a skewer or sharp knife, and then pour over the drizzle so it can soak in. If I’m having friends over for afternoon tea or want the cake to look extra pretty, I like to dress it with flowers or fruit.
TRIPLE CHOCOLATE COOKIES
Chocolate-based baking is my favourite and I originally baked these cookies on my YouTube channel because I was inspired by something similar I had seen, so I decided to create my own recipe. Here’s how you can made a batch of this gooey, chocolatey naughtiness!
To make ten cookies you will need:
200g butter
300g caster sugar
1 large egg
275g self-raising flour
75g cocoa powder
A little dash of milk (optional)
A large bar each of white, milk and dark chocolate
3 Daim bars
Pre-heat your oven to 200ºC. Then whizz together your butter and sugar until it’s a smooth consistency. Crack in the egg and then put in your dry ingredients and blend it together. If your mixture looks too dry, add some milk.
Now for the chocolate … break it all up and throw into your mixture. Very importantly, don’t forget the Daim bars! They give the cookies an incredible and unexpected toffee crunch. Once you’ve mixed the chocolate in, line two trays with baking paper or foil and then prepare to get messy! Use your hands to separate the mixture into ten blobs.
Now pop your chocolatey blobs in the oven for 11 minutes – I have found this to be the perfect baking time. When you take them out they will not look cooked; it is vital you know this, as it will be very tempting to leave them in for longer and then they’ll be hard and overcooked once they are cool. Just take your cookies out after 11 minutes and leave them to cool for about 30 minutes. Use this time to put on one of your favourite soundtracks and dance round the kitchen – Jim and I often sing along to Drake. I don’t know why, but this album is often our baking soundtrack!
MILK AND WHITE CHOCOLATE COOKIES
These feel like a real treat and everyone needs a treat in their lives! They have a traditional cookie dough base with milk and white chocolate blended in and similar to my chocolate cookies on the previous page. I always make these for Jim and I when we are having a night in, watching Modern Family or Vampire Diaries and we want a sweet treat to go with our tea.
To make ten cookies you will need:
200g butter
300g caster sugar
1 large egg
325g self-raising flour
A dash of milk (optional)
200g white chocolate (my favourite is Milky Bar but you can use any white chocolate you like)
200g milk chocolate (again, my favourite is Cadbury but use any brand)
Pre-heat your oven to 200ºC and then start off by whisking the butter and sugar together until it’s pale and creamy. Make sure your butter is at room temperature so it blends easily. Crack in the egg and mix it through. Gradually add the flour by popping in a bit at a time, until it is all mixed in.
The mixture should then come together and look like dough. If it looks too dry, add a dash of milk until it’s the right consistency. If the mixture feels too sticky, just add a touch more flour.
With clean hands, break up the chocolate into big and small chunks and add to the mixture. Grab the dough from underneath and spread the chunks through thoroughly. Shape the mixture into ten balls using your hands and put them on a baking tray covered in greaseproof paper.
