Sarah Nichols Fitness

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🚨 Sir Chris Hoy has hailed a 'miracle drug' in his fight against a terminal cancer diagnosis

The Olympics and Commonwealth Games icon revealed in 2023 that he had been diagnosed with prostate cancer, which a year later he said had metastasised to his bones and that doctors had given him between two and four years to live. 💔

Sir Chris has been sharing his journey publicly and talked up exercise as a 'miracle drug' and he claims everyone would view it that way if it came as a tablet 😳

🗣️ "Exercise is a big part of my dealing with my cancer. There's numerous studies to show that exercise can improve the efficacy of the cancer medications. It can improve your time to relapse.

"If it was in pill form, it would be hailed as a miracle drug.

"Actually, for my diagnosis, it took a long time to find any positivity or opportunity from that really difficult situation. For me, that was saying maybe we can change attitudes to Stage 4 cancer."

Easy Healthy Dinner Bowls

6 Quick & Balanced Meals

1. Grilled Chicken Burrito Bowl

Ingredients: 4 oz grilled chicken, ½ cup brown rice, ½ cup black beans, ½ cup corn, ¼ avocado, salsa, chopped cilantro, lime.
Method: Layer everything in a bowl and finish with salsa, cilantro, and a squeeze of lime.

2. Teriyaki Salmon Rice Bowl

Ingredients: 4 oz baked salmon, 1 cup cooked jasmine rice, 1 cup steamed broccoli, ½ cup shredded carrots, 1 tbsp teriyaki sauce, sesame seeds.
Method: Arrange ingredients over rice, drizzle with teriyaki sauce, and sprinkle with sesame seeds.

3. Mediterranean Chickpea Bowl

Ingredients: 1 cup chickpeas, ½ cup quinoa, cucumber, cherry tomatoes, red onion, olives, 2 tbsp hummus, feta, lemon.
Method: Combine everything in a bowl and drizzle with fresh lemon juice.

4. Beef & Sweet Potato Bowl

Ingredients: 4 oz lean ground beef, 1 medium roasted sweet potato, 1 cup sautéed spinach, ¼ avocado, chili flakes.
Method: Add roasted sweet potato, beef, spinach, and avocado to a bowl. Sprinkle with chili flakes.

5. Garlic Shrimp & Veggie Bowl

Ingredients: 4 oz garlic shrimp, ½ cup cooked quinoa, zucchini, bell peppers, broccoli, lemon wedge.
Method: Layer quinoa, vegetables, and shrimp. Finish with a squeeze of lemon.

Save this out for when you’re stuck!

Honey Mustard Salmon

Ingredients: 1 salmon fillet, 1 tbsp Dijon mustard, 1 tsp honey, 1 cup broccoli, ½ lemon.
Method: Coat salmon with mustard and honey, bake with broccoli at 200°C/400°F for 12–15 minutes, then squeeze over lemon.

Banana Oat Pancakes

Ingredients: 1 banana, 2 eggs, ½ cup rolled oats, ½ tsp cinnamon, ½ cup blueberries.
Method: Blend banana, eggs, oats and cinnamon; cook small pancakes in a non-stick pan and serve with blueberries.

Chicken Sweet Potato Tray Bake

Ingredients: 1 chicken breast, 1 small sweet potato, 1 cup green beans, 1 tbsp olive oil, 1 tsp Italian seasoning.
Method: Chop everything, toss with olive oil and seasoning, then bake at 200°C/400°F for 20–25 minutes.

One-Pan Lemon Chicken

Ingredients: 1 chicken breast, 1 zucchini, ½ lemon, 1 tbsp olive oil, 1 tsp garlic powder.
Method: Slice and season everything, then cook in a pan for 12–15 minutes until the chicken is done.

Tuna White Bean Salad

Ingredients: 1 can tuna, ½ cup white beans, ½ cucumber, 1 tbsp olive oil, ½ lemon.
Method: Mix everything together and season with black pepper.

Lentil Tomato Soup

Ingredients: 1 cup cooked lentils, 1 cup crushed tomatoes, 1 cup vegetable broth, ½ onion, 1 cup spinach.
Method: Simmer the lentils, tomatoes, broth and onion for 15 minutes, then stir in the spinach.

Yogurt Chicken Salad

Ingredients: 1 cup cooked shredded chicken, ¼ cup Greek yogurt, ½ apple, 1 celery stalk, 1 tbsp walnuts.
Method: Chop the apple and celery, then mix everything together and serve chilled.

They are 55p a jar!
This is such a good initiative. I encourage you all to try adding more beans to any meals you currently have, they are such a simple but extremely nutritious addition!

Well done Marks and Spencer 👏🏻
(Though in my local store these are quite hidden, I really hope you are promoting them more in the shops too. Shout about them. It’s such a good campaign!)

🛒⭐️ New in the M&S Foodhall – Same great beans. A fresh new look 🫘

Our Beans & Pulses range has had a glow-up, moving from tins into jars and making it easier than ever to add more goodness to every meal. Packed with protein and fibre, they're perfect for everything from quick lunches to hearty dinners.

To support the launch of our new fibre filled range we’re donating £50,000 to Bowel Cancer UK

Good for your cupboard. Good for your plate. Good for a great cause.
You can find the range in your local M&S Foodhall NOW! 🛒

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