Posts in “Catabolic”
Common fat loss mistakes
Vitamin D deficient– Research has shown that a deficiency in Vitamin D is associated with greater fat mass in all ages, races and genders. A recent study examining vitamin D and weight loss established that when vitamin D was introduced into their normal diet the group lost 2.7kg more fat than the other […]
Read articleOne pot dishes
Roast summer vegetables & chickpeas Serves 4 327 kcalories, protein 11g, carbohydrate 40g, fat 15 g, saturated fat 2g, fibre 9g, sugar 13g, salt 0.51 g Ingredients Process 3 courgettes, thickly sliced 1 aubergine , cut into thick fingers 3 garlic cloves , chopped 2 red peppers , deseeded and chopped into chunks 2 large baking potatoes , peeled and cut into bite-size […]
Read articleDairy free dinner
Pineapple, beef & ginger stir-fry serves 2 267 kcalories, protein 22.0g, carbohydrate 18.0g, fat 12.0 g, saturated fat 5.0g, fibre 1.0g, sugar 18.0g, salt 2.4 g Ingredients Process 400g rump steaks , thinly sliced 3 tbsp soy sauce 2 tbsp soft brown sugar 1 tbsp chilli sauce 1 tbsp rice wine vinegar 2 tsp vegetable […]
Read articleHealthy Spring/ Summer dishes
Thai coconut crumbed chicken traybake (serves 4) 414 kcalories, protein 38g, carbohydrate 32g, fat 15 g, saturated fat 7g, fibre 8g, sugar 14g, salt 0.9 g Ingredients Process 1 butternut squash , peeled, deseeded and cubed 1 large aubergine , cubed 1 tbsp rapeseed oil 3 tbsp desiccated coconut 4 tbsp fresh breadcrumbs 4 skinless chicken breasts 1 egg , […]
Read articleThe health benefits of Zinc- why you should be eating a diet rich in this amazing micronutrient
The health benefits of Zinc- why you should be eating a diet rich in this amazing micronutrient Zinc is so important because its found in every tissue of the body and is directly involved in cell division, its a powerful antioxidant and is directly involved in proper endocrine function and therefore the maintenance of hormone […]
Read articleHealthy dinner party recipes
Thai squash & pineapple curry (serves 4) 172 kcalories, protein 4g, carbohydrate 20g, fat 9 g, saturated fat 5g, fibre 3g, salt 0.5 g Ingredients Process 1 tbsp vegetable or sunflower oil 1 onion , chopped 4 tsp Thai red curry paste medium butternut squash (about 500g/1lb 2oz) peeled, deseeded and cut into chunks ½ x 400ml […]
Read articleGluten free super tasty lunches
Salmon with new potato & corn salad & basil dressing (serves 4) Per serving- 434 kcalories, protein 30g, carbohydrate 28g, fat 24 g, saturated fat 4g, fibre 3g, sugar 5g, salt 0.42 g Ingredients Process 400g baby new potatoes 2 sweet corncobs 4 skinless salmon fillets 2 very large tomatoes , like beefsteak 2 tbsp red wine vinegar 2 […]
Read articleCalorie Cycling, Is it any good?
The recent buzz in the fitness world has been the notion of cycling calories, whether this is effective or not as a means of loosing unnecessary fat is uncertain. Here is what the theory suggests; regular dieting teaches our bodies to need fewer calories, this means that after a long term calorie deficit the instance […]
Read articleHealthy protein packed snacks to help the mid afternoon slump
Protein Ball Recipe (makes 25) Great after a workout, around 186 calories per ball packed with protein and good fats!!! Ingredients Process 80g 1/2 cup of almonds 80g/1/2 cup of walnuts 80g/1/2 cup of hazelnuts 40g 1/4 cup of pumpkins seeds 40g 1/4 cup of flaxseed (linseeds) 40g 1/4 cup of chia seeds 40g 1/4 cup […]
Read articleSnack Ideas- Dips for work or on the go, just add you fave veg!
Lemon & coriander houmous (serves 6) 179 kcalories, protein 7g, carbohydrate 13g, fat 11 g, saturated fat 2g, fibre 6g, sugar 1g, salt 0.12 g Ingredients Process 2 x 400g cans chickpeas in water, drained 2 fat garlic cloves , roughly chopped 3 tbsp Greek yogurt 3 tbsp tahini paste 3 tbsp extra-virgin olive oil , plus extra zest […]
Read articleCompound vs Isolation Training for strength and muscle
When it comes to training there is no argument that exercise selection will make or break a gym plan. The common misconception especially amongst beginners lifting weights is that more is better, after all it would seem logical that hitting the same muscle from every possible angel is beneficial….. WRONG Isolation exercises are great […]
Read articleHow to speed the detoxification of alcohol
Alcohol is a terrible substance, it stops fat burning, erases performance gains and delays recovery, and should be avoided! However since it’s the holiday season and most of you will have had some its handy to have a few strategies that will help your body cope best with the poison. Before we begin to discuss […]
Read articleChicken ideas For winter
Middle Eastern chicken & apricot stew (serves 4) 295 kcalories, protein 41.6g, carbohydrate 28.3g, fat 2.5 g, saturated fat 0.6g, fibre 3.6g, salt 0.29 g Ingredients Process olive oil 1 large onion , chopped 1 tbsp root ginger , grated 2 garlic cloves , chopped 4 skinless chicken breasts , cut into chunks 2 tsp baharat or ras-el-hanout spice blend (look for Bart […]
Read articleFront squats, the secret abdominal exercise
Front squats, the secret abdominal exercise The front squat is a highly functional lift developing far more than just the lower limbs, it requires tremendous trunk strength and great flexibility at the shoulder girdle. A study in the journal of strength and conditioning examined a series of exercises on EMG readings of the rectus abdominus […]
Read articleLow GI high protein meals
Low GI meals COLOUR CODING SCHEME Low Calorie Meal (weight loss) High Calorie Meal (weight gain) Sport Specific Meal (i.e. recovery) All meals fall under this catogory Macro-nutrient heavy (either carbohydrate/ protein or fats) Italian-style beef stew- serves 4 225 kcalories, protein 25g, carbohydrate 7g, fat 11 g, saturated fat 3g, […]
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