The In's and Out's About Ups and Downs

Do 36 Push-Ups and Lunges Every Other Day

These exercises are oldies but goodies. Push-Ups and Lunges will help sculpt muscle, so you'll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. Push-ups target your arms, chest, upper back, and abs while lunges work your butt, hips, and thighs. Quick tip to make sure you get the most out of each exercise: Make sure your back and legs remain in a straight line during your push-ups (don’t let your bootie pop up higher than your back) ; it'll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights or filled water bottles,  in each hand while doing them.

Pssst Its A Secret

What is one of the best ways to say fit? You guess it...exercise! Surprise, Surprise! I know being committed and inspired are required to make it a daily part of your life. Unfortunately there isn’t a “how to for dummy’s” manual that works for everyone. But there are 3 fitness secrets that might help you. Maybe one or two will speak to you.

1. Go to a Pro aka personal trainer: You need someone to help you work hard and safe. You need to use equipment the right way to get results. Only a pro can help. Not the gym rat who has been a member for 20+ years. He may spend hours upon hours a day there but that DOES NOT mean he knows jack. A personal trainer will help you to exercise well in the proper manner. Most people usually ignore this and end up hurting themselves.

2. Follow an effective exercise routine: I can’t stress this one enough! Variety makes fitness fun. Incorporate different kinds of exercises in your exercise routine to maintain overall fitness of the body. Do NOT just skip cardio training because it is boring. Guess what? Doing just Mat Pilates is not going to give you a 6 pack. It is essential that you undergo cardio training as well as strength training. In addition, getting rest is also important to prevent the muscles from being over-strained.

3.Watch Yo Mouth: Guess what doesn’t work? Eating fatty foods and except to burn off the calories in your next workout session. Being fit doesn’t work like that. It is important that you eat healthy foods like fresh fruits, vegetables, dairy, etc. in your regular diet that provide a heavy dose of proteins and vitamins is beneficial.

What Shouldn’t You Do?

Yes, when you are new to exercising you might experience soreness in the calf region and muscles at the initial stages. However, this is not the reason to stop exercising. The main reason for this is that the body needs time to get used to such strain. It will surely take time to get used to this pain but once your muscles are acquainted, there will be no problems. A little muscle soreness is not an excuse to stop all together.

HomeBody

Its almost that time of year again when a lot of people tend to make resolutions, and invariably, top of the list is to get fit. Many people need a more economical choice of fitness then an expensive gym membership. Here's an idea: a home gym.

Some Benefits include:

#1: The price is right! Gym memberships can easily run into hundreds of dollars, and if attendance slackens off after the first few months, which commonly happens, people could be paying out for a service they are not using. You are basically donating your money to the gym each month. A home gym involves an initial cost outlay only.

#2: Convenience. Only have 30 min and don't want to waste time traveling to and from the gym? It's  no problem if there is exercise equipment in the house. A home gym cuts down on gas costs and travel time, as well as fitting easily into individual lifestyles.

#3: Privacy is key. A lot of people either dislike their body and are worried about putting it on display in a public setting, or think perhaps they look foolish or cannot keep up with others when they exercise. Working out at home in your own gym removes these concerns, providing a safe and emotionally secure environment.

A home gym needs to have 2 elements for success. It needs to be both functional and motivating. Use calming colors on the walls, such as blues and greens, and try to make good use of the available natural light. Also make sure there is a music center and television available to provide entertainment. You wouldn't want to waste time making a fun workout playlist if you can't use it, right!

Love To Hate

I have a love/hate relationship with Burpees exercises. It seems like everytime I go take a fitness class the instructor wants me to do them. I always internally groan but they are very effective. Few movements hit as many muscle groups and deliver as intense a cardiovascular workout. After performing 10, no matter how fresh you are, you will be breathing heavily. After performing 75 consecutively, you’ll be on the floor for 5 minutes like a boxer down for the count. Well, that’s is what I feel like but I know a few peeps who can do hundreds in minutes.

Burpees basically combine a squat, pushup, and vertical leap. Think about the amount of mass (your entire body weight) you move over a large distance (your full height plus the height of your vertical leap) and you’ll understand just how many calories you can quickly burn with this exercise.

Kettlebell Workout

I’m taking a much needed vacation but that does not mean a vacation from exercise. I like to workout and just because I’m not doing my usual routine does not mean I will abandon my fitness. I’ve decided that I will do the following workout multiple times while I’m away. If you are looking for something fun and different to do give my workout a try.

The workout is structured into a circuit of three super-sets. Six exercises that will workout your entire body. By performing these exercises as a full circuit you will also be building cardiovascular endurance.

Rest only as needed through the circuit. When you finish the circuit, set your timer for 3 minutes to recover. After that rest period hit it again; go through the full circuit. Do the full circuit two or three times.

• Kettlebell Squats (10 reps) – hold the kettlebell in front of your body, like a goblet, then push your hips back and lower down into a full-deep squat.
• T- Pushups (5 ea side) – This is variation of the standard push-up that includes an arm-extended side plank at the top. To perform the movement, lift one hand off the ground when you reach the top position of the pushup, continue raising your hand reaching upward, rotate your entire body while keeping your legs and torso straight. When you are rotated and fully extended your body should resemble the letter T tipped on its side. Rotate back down and place your hand back on the ground. Alternate sides each repetition.
• Kettlebell Lunges (10 ea side) – hold the kettlebell in front of your body again, then lunge by stepping forward with one leg and lower your hips down with your back knee tracking under your spine. Go down until your rear knee nearly touches the ground. Drive up through your heel of your front foot to push back up into a standing position.
• Alt KB Pushups (5 ea side) – set the kettlebell on the ground on its side. Now do pushups with one hand on the kettlebell and the other on the ground. When you reach the top of the push up position alternate hand positions.
• Jump Squats (18 reps) – perform a bodyweight squat except with each movement, explode off the ground into a jump. When you land go immediately into the next squat movement.
• Rocking Planks (10 slow reps) – perform a plank by going into the pushup position, but rest your upper body on your forearms instead of your palms. Then to perform the rocking plank shift your weight forward up above your head by extending your toes. Then rock back by pushing back down. Do this movement slowly.

Quality over Quantity

Processed foods (chips, cakes and cookies) are loaded with calories and provide you with little to no nutritional value. DUH! However, natural foods (such as fresh fish, meat, fruit and vegetables) are lower in calories and packed full of health boosting vitamins and minerals.

Cutting back on processed foods and replacing them with natural, nutrient rich foods is an vital part of achieving any health and fitness goal. Eating poor quality foods has a negative impact on your energy levels, your muscles and more and this makes succeeding with common health and fitness goals like weight loss or building muscle very difficult. However, eating natural foods has the opposite effect and provides your body with the fuel it needs to accomplish any health and fitness goal.

B-A-N-A-N-A-S

I love me some bananas and you should too. Here's why:

They are tasty and nutritious. Duh! When compared to an apple, a banana has 4 times the protein, 3 times the phosphorus, 5 times the vitamin A and iron. Plus bananas are a Super Food and that means they are good for: hangovers, constipation, brain power, blood pressure, PMS and ulcers.

Need a pick-me-up before a tough workout? Eat a banana! A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

PS: Monkeys also love Bananas and monkeys appear to be happy so eat up!

Fall Fitness Playlist 2013

I know that nothing gets you through your workout like music—a good melody to distract from the pain, a steady rhythm to keep the pace or a jolt of extra emotion to get you closer to the finish line. That’s why I put together a 45 minute playlist for you. I used it for cardio activity but you could use it for anything that needs you to be energetic.

Tegan And Sara – Closer - Sultan & Ned Shepard Remix
Party Supplies – Touching Your Face
Jessie J – Wild
Daft Punk – Get Lucky - Radio Edit
Holy Ghost! – Dance a Little Closer
Avicii – Wake Me Up
Drake – Hold On, We're Going Home
Justin Timberlake – Murder
Rihanna – Cheers (Drink To That)
Ellie Gelding – Anything Could Happen

Create Some Heat In The Comfort Of Your Home. An Indoor Workout Just For You!

Winter is coming and it’s getting cold. I don’t know about you but motivating myself to leave the comfort of my warm couch and bear the cold to get to a fitness class isn’t the easiest task. I find myself doing at home workouts on really cold days. I don’t want to abandon my health just because of weather. I live in NYC and that means my living space can get pretty cramped. But that doesn’t make a quick at home workout impossible. I do what I can (which means workout) to help reduce heart disease, some cancers, and improve mental health and cognitive function. Here are eight moves you can do right in your living room.

High Knees (3-5 sets of 30 second sprints)

Targets: Quads, glutes, calves, shins (anterior tibialis), hip flexors, ups that heart rate

How to: This could piss off your downstairs neighbor even more. (Yes, I am talking about mine! She’s a nightmare but that is another story for another time.) But go ahead, I totally support you. Run in place, bringing the knees above hip level. Keep your hands in front of you at hip level, palms down, and try and slap ’em with your knees to get the most out of this one. Or, pump your arms like a sprinter, elbows at 90 degree angles, and pump those arms fast. (Your legs will ALWAYS go as fast as your arms go!) Land on the balls of your feet (not your heels) for 10-second bursts, working up to 30-second sprints.

Butt Kicks (3-5 sets of 20 second sprints)

Targets: Hamstrings, quads, glutes, calves, shins (tibialis), and heart rate

How to: Ready to kick things up a notch? Keep running in place, but this time kick your heels to your butt with each stride. Go as fast as you can for 3-5 rounds of 20-30 second bursts, 20 seconds of rest between each.

Jump Squats (3-5 sets of 20 reps)

Targets: Quads, glutes, calves, shins (anterior tibialis)

How to: This exercise is a wonderful way to get back at your downstairs neighbor for ringing your doorbell at 2am….on a weeknight. (Yeah, that really happened. Can you tell I’m a little upset?) To start: Stand with your feet hip-width, toes forward. Sit back into a squat then drive your whole body up through your heels, shifting your weight onto the balls of your feet as you lift off. Be sure to land on the balls of your feet and immediately bend the knees into a full squat. Aim for three sets of 10-15 reps. If you can do these in front of a mirror, make sure your knees aren’t wobbling side to side while you squat or land.

Sliding Pushups (3 sets of 7-10 reps)

Targets: Chest, triceps, shoulders, core, lats, adductors, abductors

How to: Hit the floor. A wood floor is best but a kitchen floor works well for this one too! Place the hands slightly wider than the shoulders and one hand on a sock or something that can easily slide and the other on the floor. Lower yourself down while sliding the hand that is on the sock to the side (about 1 foot), bringing your chest below your elbows. Keep your chin from jutting forward (your chest should graze the floor first — not your head, hips, or anything else).  (draw your shoulder blades in and down the back to protect your rotator cuffs.) As you push up (keep that back straight!), bring the sliding arm back to the starting position. Inhale here. On the exhale, repeat. Shoot for three sets of 7-10 reps.

Modification: Can’t support your full bodyweight? Stick to the standard push-up but do ‘em with your knees on the floor.

Mountain Climbers (3 sets of 30 second sprints)

Targets: Chest, shoulders, triceps, core, hip flexors, hamstrings, quads

How to: The same but different to the high knee run. Aka the first exercise. This is the same, but face down in the push-up position. Start by hiking your left knee towards the chest. Then quickly get that leg back and pop your right knee up to the chest. Go as fast as you can for 3-5 sets of 30-second bursts. Try to keep as close to a straight arm plank as possible. And if that isn’t hard enough, make sure you only ever have one foot on the ground at a time.

Supermans (3 sets of 10-15 reps)

Targets: Low back, lats, shoulders

How to: Workout or fight crime? That’s a tough one. I’ve got a quick solution for you. You can do both (maybe at the same time). Here’s what you have to do:Simply roll onto the belly, and reach your arms above your head, keeping the legs straight. Lift your right arm and left leg at the same time, squeeze your glutes and low back muscles, then lower each and lift your left arm and right leg. That’s one. Shoot for three sets of 10- 15 reps.

Fitness Is Personal

Fitness is personal. Everyone is different and therefore we all react differently to workouts.  For example take a high intensity activity like a spinning and ask someone who loves spinning to take a class and they will gladly do so and perform amazing but ask the same person to go on a long run and they might get utterly exhausted. What gives?  Most fitness routines tend to cause different effects with different people, as we all react to exercise in unique, personal ways. The truth is most people have discomforts when they start a new fitness routine. Here are a few discomforts that people face and what to do to conquer them.

Boring

Ok so this one isn’t so physical as mental. When starting a new routine progress can be slow, and the exercises themselves can quickly become monotonous. This one is true for even those that are faithful about sticking to their program. Here are a few things you can do to beat boredom:  

• Music – The simplest solution is to find an appropriate playlist, purchase some workout headphones, and zone out to your favorite music while exercising. I like to make a playlist just for that specific workout. I realize that not everyone has time to make a separate playlist for each workout so I recommend using Spotify Radio. Itunes Radio works well too!

Foot Blisters & Irritation

I realize that talking about feet is not cute, but it is something that has to be done. If you are starting new routine, the friction and impact of cardio workouts can easily cause foot irritation and blisters. In some forms of exercise, this is inevitable and your body simply has to get used to it. However, for general irritation may I suggest the following solutions:

• Try Moleskin – This little product can be stuck in shoes where you’re getting blisters to provide some extra cushion.

• Keep Fresh Socks – Seems obvious, right? Duh. Actually, quality exercise socks from brands like Reebok can be pretty expensive, so many wear out the old ones too long. However, holes in socks (or even thinned out socks) are sure paths to irritation.

Dehydration

The answer to this one seems super simple, right? The truth is A LOT of people fail to adequately hydrate. Even experienced exercisers! This can lead to light-headedness, general exhaustion, queasiness, cramping, and of course, excessive thirst, and is one of the biggest comfort issues facing exercisers.

Guess what the answer to this problem? Hint...there is only one answer – hydrate more effectively. You don’t just need to “drink more water” in general. The important thing is to remember to hydrate before your workout – not just during and after. It’s important to enter an exercise routine properly hydrated, because your body loses moisture so rapidly during exercise.

Be Active and Drink Aqua

Keeping your body hydrated is key for healthy living. If you don't hydrate often your body cannot perform effectively and efficiently. When you’re body’s not fully hydrated, your metabolism slows down, your body doesn’t absorb the nutrients in your food as efficiently, your energy levels start to flag and your concentration levels go down. Wanna know something easy and awesome you can do so this doesn't happen to you? Make an effort to drink more water and aim to drink eight glasses per day. You'll avoid  the negative side effects if you hydrate your body and allow it to perform at its full potential

I Want Candy

Halloween is here again! I truly enjoy this holiday. I know that there are tons of candy options out there and it's easy to make a bad decision. So, I thought I'd help you out. I’ve put together a cheat sheet to make choosing your Halloween indulgences a little easier.

Guilt-Free Classics!

Tootsie Caramel Apple Pop - 60 calories, 0.5g fat

Charms Blow Pop - 60 calories, 0g fat

Dum Dum Pop - 25 calories, 0g fat

Lik-m-aid Fun Dip 0.5-oz. Pouch - 50 calories, 0g fat

Jolly Rancher Hard Candy (3 Pieces), Original - 70 calories,

Jolly Rancher Lollipop - 60 calories, 0g fat

Laffy Taffy Miniature - 30 calories, 0.4g fat

Peeps Ghosts & Pumpkins (2 Pumpkins or 1 Ghost) - 28 - 37 calories, 0g fat

Pixy Stix (7 Straws) - 60 calories, 0g fat

Smarties Candy Roll - 25 calories, 0g fat

Tootsie Pop Miniature (3 Pops) - 50 calories, 0g fat

Tootsie Pop - 60 calories, 0g fat

Tootsie Roll Midgee (About 1-Inch Long) - 23 calories, 0.5g fat

Tootsie Roll Snack Bar (0.5 oz., About 3-Inches Long) - 50 calories, 1.25g fat

Twizzlers Strawberry Individually Wrapped Twist - 40 - 47 calories, 0 - 0.3g fat

Eat Up!

Today I want to discuss the top sources of protein you should be eating.  All these sources are healthy foods which provide you with more than just protein and if you do not eat them already I would highly recommend that you add them to your diet.

1) EGGS:- Eggs contain around 5.5g of protein each and are relatively low in calories with a medium egg containing approximately 68. Not bad, eh? Eggs can help you keep your mind sharp!  Not only is this food amazing but you can prepare eggs so many different ways.  They can be eaten as a standalone food either hard boiled, soft boiled, poached, fried or scrambled.  Eggs can also be used as part of a meal either as an omelet (just add some vegetables, milk or whatever else you fancy) or as part of a tasty sauce.

2) SALMON:- This one is a new love for me. For many years I thought I didn’t like Salmon. I tried it a few months ago and guess what? I LOVED it! Eating Salmon improves your mood and may prevent Alzheimer’s disease. Salmon fillets weigh in at 140 calories per 100g and each fillet also provides you with 20g of protein and 6g of fat.  Whilst it may seem like a relatively fatty protein choice, salmon provides your body with essential omega 3 fatty acids.  Whilst fish is not everyone’s favorite food choice, salmon is reasonably versatile.  It can be eaten raw (in the form of smoked salmon), grilled, steamed or fried.  Salmon also complements many vegetables perfectly and the two can be combined to create a healthy, nutritious main meal.

3) ALMONDS:- Almonds are a a great protein source and easily portable.  A 100g portion of these nuts provides your body with 23.4g but it comes at a cost of 612 calories. Remember to eat these guys in moderation. Almonds help to protect your body against cancer, diabetes and help you have a healthy cardiovascular system.  Although almonds are a bit more limited when it comes to how you eat them you still have a few choices and can either be eaten on their own or as part of a mixed fruit and nut selection.

Remember that protein is an essential building block for your body but if you make the right protein choices in your diet you can enjoy numerous health benefits too.   If none of the above foods are currently part of your diet then I highly recommend that you make some changes and start eating them more regularly.  

Say YES to Carbs

Carbs have gotten a bad rap the past decade. You need good carbohydrates to help your body preform everyday activities. (No, the donut is not a "good" carb. Don't even think about eating one.) I want to supply you with healthy carbohydrates that you should be eating on a regular basis. Give this a read and try to take from it a few of the foods listed and try to incorporate them into your diet.

1) APPLES:- My favorite dessert! Apples are tasty and come in a wide variety of flavors.  They are also small and portable. They can be eaten anytime. So no excuses! On top of this apples are rich in a number of healthy nutrients including fiber, vitamin C and various antioxidants.

Fiber has a number of benefits which include improved blood sugar control and improved bowel health.  Vitamin C also performs a number of important functions including helping your wounds heal and strengthing your immune system. Which means your less likely to catch a cold or flu from your co worker!

2) BANANAS:- Bananas are another fruit that is small and easy to carry making them perfect for snacking. Oh, and they lower your blood pressure too! I find that they are particularly good as a pre workout snack as they give you energy for the workout and eliminate any hunger pangs that may occur as you exercise.  Bananas are also nutrient rich containing high levels of fiber, manganese, potassium, vitamin b-6 and vitamin C.

3) MUSHROOMS:- Mushrooms are one of my favorite foods! Why? Well, they are extremely versatile and can be added to casseroles, stews and more.  These puppes are not only a tasty addition to most meals, mushrooms are also one of the most nutrient rich food choices around. They help you have healthy skin and vision. They also help you sleep and improve your mood! AWESOME!!!!

4) ONIONS:- Onions are another versatile food that can be put into almost any meal. Another one of my favs. Although not everyone is a huge fan of the taste I think that onions add a perfect crunchy texture to meals.  They also provide your body with various nutrients including chromium, fiber, manganese, vitamin C and various flavonoids. Onions can help with the prevention of breast cancer, colon cancer, ovarian cancer and prostate cancer to name a few, because of the flavonoids.

5) ORANGES:- Oranges have a nice, sweet but tangy flavor. Who doesn’t love an Orange?  Like the other fruits listed, oranges are very portable making them a perfect snack food. Once again, no excuses! Want healthy vision, to break food down to be used for energy and boost your mood? Eat Oranges!   

Don’t like any of the foods I have mentioned? Do a little google search and find some healthy carbs you do like and add them to your diet. Not only will this provide your body with its preferred energy source but it will also supply you with many vital nutrients

Follow me on Instagram and if you have questions or just want to chat don't hesitate to send me an email

In health,

Jessica Bailey

Trick or Treat?

Halloween is in 2 weeks and that means there’ll be lots of sweet treats around this coming weekend and next. I know these sweet treats may taste good in the moment, they’re not the healthiest foods and if you’re trying to stay fit or lose weight, processed, sugary foods are something that you really should be avoiding.

Well I have some awesome news for you, you can make your own healthier, lower calorie versions of  sweet treats. Here are some fun Halloween treats to try. Each one is made using all natural ingredients, contains less than 300 calories and serves four people.

Here is what you need…

- 4 Small Plastic Food Bags

- 4 Wooden Sticks

- 1 Baking Tray

- 1 Chopping Board

- 1 Microwaveable Bowl

- 1 Plastic Zip Bag

- 1 Saucepan

- 1 Sharp Knife

- 1 Small Bowl

- 1 Wooden Spoon

1) Ghostly Bananas

These ghostly bananas are naturally sweet and have a white ghostly appearance that makes them perfect for Halloween and they have only 161 calories per serving.

Ingredients:

- 2 Small, Halved Bananas

- 200ml Of Orange Juice

- 12 Raisins

Instructions:

1. Pour the orange juice into the small bowl and then dip each of the four banana halves into the orange juice, making sure they are fully coated.

2. Take the four banana halves out of the plastic zip bag and insert a wooden stick into the flat end of each one.

3. Place three raisins on each of the banana halves to create a ghost face.

4. Place the four ghostly bananas on the baking tray, put it in the fridge and then enjoy the  bananas when you are ready to eat.

Calories:

- 644 Calories Total

- 161 Calories Per Ghostly Banana

Nutritional Information:

Nutrient	Amount Per Ghostly Coconut Banana (g)	Total Amount (g)
Carbohydrates	21.8	87.2
Of Which Dietary Fibre	3.7	14.8
Of Which Sugars	12.9	51.6
Fat	8.6	34.4
Of Which Monounsaturated Fat	0.5	2
Of Which Polyunsaturated Fat	0.1	0.4
Of Which Saturated Fat	8	32
Protein	1.8	7.2

2) Roasted Cinnamon & Honey Pumpkin Seeds

The recipe below turns these highly nutritious seeds into a sweet treat by combining them with cinnamon and honey. The best part is that these roasted cinnamon and honey pumpkin seeds pack less than 200 calories per serving.

Ingredients:

- 100g Of Pumpkin Seeds

- 2 Tablespoons Of Honey

- 1 Tablespoon Of Butter

- 1 Teaspoon Of Cinnamon

Instructions:

1. Pre-heat the oven to 135°C (275 °F).

2. Place the saucepan on the hob on a medium-high heat, add the honey and butter, then melt the butter and honey until they become runny.

3. Once the butter and honey are runny, add the pumpkin seeds to the saucepan and stir them with the wooden spoon until they are fully coated.

4. Once the butter, honey and pumpkin seeds are fully mixed, take the saucepan off the hob, turn off the heat and pour them onto the baking tray.

5. Sprinkle the pumpkin seeds with cinnamon, ensuring that they are all evenly coated and then place the baking tray in the oven for 20 minutes.

6. After 20 minutes, remove the baking tray from the oven and leave the  roasted honey and cinnamon pumpkin seeds to cool for 2 hours.

7. After 2 hours, divide the roasted honey and cinnamon pumpkin seeds into four equal portions, place them in the four small plastic bags and enjoy them whenever you like.

Calories:

- 684 Calories Total

- 171 Calories Per Serving

Nutritional Information:

Nutrient	Amount Per 25g Serving (g)	Total Amount (g)
Carbohydrates	20.9	83.6
Of Which Dietary Fibre	0	0
Of Which Sugars	7.4	29.6
Fat	8.5	34
Of Which Monounsaturated Fat	2.6	10.4
Of Which Polyunsaturated Fat	2.5	10
Of Which Saturated Fat	3.5	14
Protein	4.7	18.8

3) Spooky White Chocolate Strawberries

These treats are very light and contain just 51 calories per spooky white chocolate strawberry.

Ingredients:

- 4 Large Strawberries (72g)

- 30g Of White Chocolate

- 12 Chocolate Chips

Instructions:

1. Chop the white chocolate into chunks, place it into the microwaveable bowl and microwave it until it’s fully melted.

2. Once the white chocolate is fully melted, grab the strawberries and dip each one into the chocolate until they’re coated up to the stem.

3. Once all four strawberries are coated in white chocolate, place them on the chopping board and add three chocolate chips to each one to create a spooky face.

4. Place the four strawberries on the baking tray and then put it in the fridge until the chocolate sets (this usually takes about an hour).

5. Once the chocolate is fully set, simply grab the spooky white chocolate strawberries directly from the fridge and enjoy.

Calories:

- 204 Calories Total

- 51 Calories Per Serving

Nutritional Information:

Nutrient	Amount Per Spooky White Chocolate Strawberry (g)	Total Amount (g)
Carbohydrates	7.1	28.4
Of Which Dietary Fibre	0.5	2
Of Which Sugars	6.3	25.2
Fat	2.5	10
Of Which Monounsaturated Fat	0.7	2.8
Of Which Polyunsaturated Fat	0.2	0.8
Of Which Saturated Fat	1.5	6
Protein	0.6	2.4