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Embracing Change for Better Health

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  • Susan Fruhman

Your 21 Day Christmas Sparkle Food Plan



Today I would like to introduce you all and invite you to join my 21 day Christmas Sparkle food plan. I came up with this initiative after I realised that a pre-Christmas lifestyle change is much more beneficial and long-lasting than the usual post-festive-season-indulgence detox.

Generally speaking, food plans rarely work as people lose motivation and don’t get the contact hour necessary to bring the plan to fruition. However, I have designed this plan with that in mind, I’ll be checking in with you along the way and together we can help you achieve your physical and nutritional goals. Moreover, it fosters a much healthier mind-set towards nutrition and your health before the festivities start, increasing the likelihood that you will make healthy choices throughout the Christmas period!


Below you will find a taster day from the 21 day food plan, and as you will see, every dish is carefully thought out and appropriate to the time of day.


Breakfast – Pancakes


Pancakes are a breakfast favourite around the world; however, many of us don’t make them too often as we see them as unhealthy. This doesn’t have to be the case; this recipe provides you with a great way to make a tasty breakfast packed with nutritional goodness. Your standard pancakes aren’t healthy as they contain too much dairy, white flour and are eaten with unhealthy and sugary toppings. This delightful alternative makes use of alternative ingredients which provide health benefits and enhance the flavour of the dish. For example, instead of using butter and white flour, this recipe includes coconut flour and coconut oil, as well as cinnamon, blueberries and vanilla extract in the place of sugar and syrup. Your breakfast sets you up for the day and eating something nutritious is crucial, but that doesn’t mean you have to compromise on taste. See the full recipe below…



Lunch – Apple and Tuna Salad


Salads are a staple when it comes to lunches, and though they are considered ‘healthy’, a great deal of people don’t make the most out of theirs, topping them with sugary dressings instead of healthy and delicious alternatives. This apple and tuna salad is a tasty and well-balanced lunch which will fill you up until your evening meal! Tuna is full of Omega-3 fatty acids, Vitamin B12, calcium, iron, potassium and magnesium. To complement the fish, this recipe also contains apple, celery, a hint of lemon juice and live natural yoghurt, as well as a generous handful of gem lettuce! This salad can be made in 5 minutes before you leave for work and will brighten your day up far more than a sandwich! See the full recipe below…


Dinner – Cauliflower Chickpea & Lentil Dhal


Originating from India, Dhal is typically a lentil dish that is served as a warm and wholesome curried stew. Because of its pulse-base of lentils and chickpeas, this dhal is a healthy route to ensuring you’re receiving enough essential vitamins, minerals and proteins. This recipe is flavoured with nutritious and delicious spices including turmeric, chilli powder and ground cumin, as well as fresh garlic and ginger which not only give it its distinctive taste, but adds to its nutritional value. Loaded with protein and nutrients, this dhal recipe is a simple, go-to for anyone who loves Indian cuisine. Furthermore, as a vegan dish, this dish can help you cut down your meat consumption, which should never be more than 2 or 3 times a week! See the full recipe below…


Get In Touch Today For the Full Christmas Sparkle Plan


If you like the sound of these recipes and or perhaps just interested in leading a healthier then you’re in luck; my 21 day Christmas nutritional wellness plan is launching today! Get back your sparkle this Christmas!


The plan includes:

A comprehensive 21 day nutritional food plan; which has been researched thoroughly. All of the recipes included are not only easy to make and packed with nutrition, they are also created with taste in mind!

2 consultations; one at the start and one at the end of the 3 week programme. In these consultations I will conduct a body composition analysis, as well as answer any questions and make suggestions based on your goals. These are also a great way to look at your progress throughout the plan!

A mid – programme check in; 15 minute call where we can catch up, discuss your progress and I will answer any questions you have.


This plan, as well as the consultation and communication, would usually retail for £295, however, if you book on before Sunday 10th November, then you can take the first steps to a healthier lifestyle for just £195.


For further information about the full plan, please click through to my website here.


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