January 25, 2016No Comments

Day 25 – Protein!

What do you know about protein? What do you think you know about protein?
Today, we'll have a look at protein, what it is needed for and how you can use that knowledge for being healthier

What do we need it for?
Protein is needed to form the building blocks for new tissue and repairing existing body cells! They can also be used for making enzymes, hormones and even antibodies. It can also be used as a small fuel source, but very little!!

How much protein should I be eating?
This varies more than you'd expect. If you don't do anything and are what we call 'sedentary' then your requirement is 0.75 grams of protein for each KG of body weight. If however you are an athlete your requirement ranges between 1.2 and 1.7 grams of protein for each KG of body weight. What does that mean for me? I currently weigh about 80kg. That means if I did nothing and was sedentary I should be eating only 60g of protein per day. If however I was an athlete my protein requirement might be anything up to 136g per day. Realistically I am more in the middle and my protein requirement is more in the lower spectrum of 1.2 times my weight, which comes to 96g per day.

How should I eat my protein?
Well, obviously you shouldn't eat all of your intake at once, that would be a bit silly and overload your system at a time when it doesn't need them all. Most experts recommend that you consume 20 to 25 grams of protein in each meal as well as immediately after you exercise.

So take a read, have a think about what you're eating and combine it with the information we have had already around Carbohydrates and Fats and try and plan your food a bit better.

Ciao for now! x

January 22, 2016No Comments

Day 22 – Eggy soldiers!

Frying PanSoldiers on a plate

So to start with, let me make this very clear, this is NOT the most beautiful of dishes. To be fair, not many of my dishes are very pretty but they are good for you and they are delicious....I'm afraid I'm just not an artist with my food! Sorry!

This one is another alternative in the mornings. I love bread and I love eggs so eggy soldiers are my favourite thing ever. This is a slight variation on my usual as I had the most delicious home baked sour dough bread with seaweed in it made and sourced via one of the girls in my yoga class (her stuff can be found here http://www.arlenedunkley-wood.co.uk/)

Obviously the ingredients and recipe for this dish are minimal and simplistic, that's why you can be luxurious in your bread choice and go crazy with a delicious bread choice. If you can get hold of some of Arlene's please do as you won't regret it:

Ingredients
2 large organic eggs
Splash of coconut milk
2 slices of good thick slices of bread (though any will do)

Put about a quarter of a teaspoon of coconut milk in a pan to start warming up. Slice the bread into soldiers, about 2cm thick.

Beat the two eggs and the coconut milk together in a bowl and season with some salt and pepper.

Dip the slices of bread into the egg mixture and fry in the frying pan. Fry on each side until nicely browned.

Put on a plate with some cracked black pepper on top and enjoy!

It's that simple!!!

Ciao for now x

January 12, 2016No Comments

Day 12 – Breakfast Muffins

MuffinsSweet Potato

Apologies for the delay but it's been a bit of a hectic one today.

Anyway, building up to the important article about breakfast and how much you really don't want to be skipping it I thought I'd include another breakfast recipe. This is one of my favourites and such an easy one to make. These muffins are delicious and I usually make them up on a Sunday and they will last all week for when I want a quick snack or if I just don't have the time to make a proper breakfast. They are also fantastic for after a workout as you get a big hit of protein, carbohydrates and vitamins and minerals that your body will be craving

Ingredients (makes 12 muffins):
24 rashers of Turkey Bacon - In most supermarkets now, just look at the bottom of the normal bacon aisle. 24 rashers is usually about 3 packets. Turkey is packed with protein and so yummy!

10 eggs - Great protein hit

1 Sweet Potato - the good type of carbohydrate to help your body regain some fuel used during exercise or to get the energy you'll need through the rest of the day

Varied vegetables - this is where you can be a bit creative. The only rule is that you need about the same amount of vegetables to the same amount of eggs. For this batch I used a handful of broccoli, handful of peas and about a quarter of a white onion finely diced. You can use absolutely anything you have to hand however, experiment with the flavours and enjoy it!

Two handfuls of grated cheese - ideally mozzarella or feta but I used cheddar in mine. Some fats to help your body start it's day!

 

Preheat your oven to 180 degrees celsius.

Peel and dice your sweet potatoes. Remember to cut the pieces nice and small as you want small delicious pieces, not chunks half the size of the muffins. Roast them until they are nice and soft, usually takes about 30-45 minutes.

In a bowl, crack and whisk your eggs together. Then add the vegetables that you have chosen. Mine were all uncooked and all taken from the freezer and thrown in with 1 handful of the cheese and the roasted sweet potato pieces. Mix, mix and mix it all up again!!

Brush two cupcake holder trays with coconut oil and lay the 2 turkey bacon slices in each so that they slightly overlap in the middle (make sure the mix doesn't fall out the bottom). They end up looking almost like the petals of a flower.

Spoon the egg and vegetable mixture into each cupcake holder space, adding another little sprinkling of cheese on top.

Bake in the oven for about 30 minutes. You want to take them out when they are nice and golden brown on top.

Let them settle and cool for a little bit or if you just can't wait attack them while they're warm! They are delicious and another excuse for you to NOT skip breakfast.

Ciao for now x

December 10, 20151 Comment

Energy balls

This is one of my most favourite treats, a little recipe I stumbled across and have made my own by mixing up. You can guarantee that a new batch of these is made every single week and in the fridge to be eaten all week. Sweet, sticky, nutty and nutritious it's a complete guilt free snack that replaces my cake cravings!! Give them a try, all you need is 10 minutes preparation time and a blender....that's it!

Ingredients:

200g Almonds
400g Medjool dates (any dates can be used)
2 tablespoons of Goji Berries
2 tablespoons of Chia Seeds
1 tablespoon of Milled Flax Seeds
2 tablespoons of Coconut Oil
2 tablespoons of Almond Butter

Super easy recipe to make. Put all of the dry ingredients in the blender: almonds, goji berries, chia seeds, flax seeds. Make this as chunky or as fine as you want. I personally like mine with lovely little nuggets of almonds so I give it about 30 seconds to a minute altogether in the blender.

Pit the dates (big seeds taken out from the centre!) and pop them, the coconut oil and almond butter into the blender and blend it up. It should all be nicely sticky and start lumping together. If it doesn't then just add a teaspoon of water at a time until it does. Add the water, then blend and see if it sticks together and if not then continue until it gets nicely sticky together.

That's pretty much it. Now the best thing is to put a sheet of baking paper on a baking tray, roll the mixture into balls of the size you want and pop them on the tray. When I make this many I usually make between 25 and 30 balls but it completely depends on the size you want them. Then pop the tray in the freezer for about an hour just while it all sets. Then you can either leave them in the freezer and eat from there (I do love them frozen too, they're like little frozen cakes!) or I usually add them to a plastic container and pop them in the fridge.

I have kept mine for about 3 weeks but just be aware that the longer they're in the fridge the more they tend to dry out if there are more nuts to the mix.

Then you can tailor the recipe as you like. If you want to be more nutty and less sticky just play with adding less dates and more nuts or the other way around. They are great little snacks to eat all the time.

One of the girls in my class even got her own DIY kit which you can see in the pics below. I gave her all the ingredients in their own little bags for her to give a try. Easy as 1, 2, 3!!

Bags of ingredients Energy balls

If you liked this post then watch out for next week and I'll post a chocolate variation for you...yes, CHOCOLATE that is yummy and nutritious!

Ciao for now x

  
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