Posts in “Nutrition”
How 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 articleLeftover Christmas day food ideas (healthy boxing day meals)
Leftover turkey casserole (SERVES 4) 411 kcalories, protein 39g, carbohydrate 34g, fat 13 g, saturated fat 3g, fibre 4g, sugar 18g, salt 0.8 g Ingredients Process 2 onions , finely chopped 1 eating apple , cored and chopped 2 tbsp olive oil 1 tsp dried sage , or 5 sage leaves, chopped 2 tbsp plain flour 300ml vegetable or chicken stock 2 […]
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 articleChristmas Season Recovery Meals
Roast pork with couscous & ginger yogurt (serves 6)- high in protein and carbs 284 kcalories, protein 23.0g, carbohydrate 37.0g, fat 6.0 g, saturated fat 1.0g, fibre 0.0g, sugar 15.0g, salt 0.21 g Give your system a boost of iron with this low-fat yet satisfying roast pork recipe Ingredients Process 2 pork fillets , each […]
Read articleBreakfast eggs
Veggie breakfast bakes (serves 4) 127 kcalories, protein 9g, carbohydrate 5g, fat 8 g, saturated fat 2g, fibre 3g, sugar 5g, salt 0.4 g Ingredients Process 4 large field mushrooms 8 tomatoes , halved 1 garlic clove , thinly sliced 2 tsp olive oil 200g bag spinach 4 eggs Heat oven to 200C/180C fan/gas 6. Put the mushrooms and tomatoes […]
Read articleSnacks to eat on the go
Snacks to eat on the go Smashed bean dip- makes 4 portions 172 kcalories, protein 11g, carbohydrate 22g, fat 5 g, saturated fat 1g, fibre 6g, sugar 3g, salt 1.04 g Ingredients Process 400g can cannellini beans , rinsed and drained 400g can chickpeas , rinsed and drained juice 2 lemons , zest 1 2 garlic cloves , crushed 2 tsp […]
Read articleThe Hidden Sugars in Food
HIDDEN SUGARS When we discuss dnutrition and diets with clients at our personal training studio in Leeds we often find that on the whole their diets are healthy. However, there are many small changes people could make which would make a big difference. One of these things is to cut out foods which contain a lot […]
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, […]
Read articleBreakfast Ideas
Breakfast Ideas NEW COLOUR CODING SCHEME Low Calorie Meal (weight loss) High Calorie Meal (weight gain) Sport Specific Meal (i.e. recovery) Macro-nutrient heavy (either carbohydrate/ protein or fats) Melon & crunchy bran pots- serves 1 272 calories, protein 13g, carbohydrate 34g, fat 9 g, saturated fat 2g, fibre 3g, […]
Read articleHealthy Lunches for People On The Go!
Healthy Lunches for People on The Go! Help-Yourself Tuna Rice Salad- serves 8 Ideal for busy households, this hearty salad keeps well in the fridge for up to three days, ready to be spooned into a bowl whenever you need to put a lunch together at the last minute! 328 kcalories, protein 14g, carbohydrate 49g, […]
Read articleHow to overcome emotional eating
How to overcome emotional eating Unfortunately the majority of people i know are in some way affected by emotional eating, it could be as small as reaching for a bag of crisps when you’re bored, or that chocolate bar when you feeling stressed. This is the main problem for anyone looking to achieve any goal, […]
Read articleSatisfying & Tasty 200-400 calorie recipes!
This week ive decided to compile a series of recipes that range between 200 and 400 calories, these can serve as great meal ideas if your on a reduced calorie diet plan, they make great snacks or in between meals if your looking to gain weight and finally no matter what your goals their all […]
Read articleHealthy Takeaway (made at home)
Tasty take-away made at home (so home-away) Super healthy salmon burgers (serves 4) 292 kcalories, protein 29g, carbohydrate 7g, fat 17 g, saturated fat 4g, fibre 0g, sugar 6g, salt 0.83 g Ingredients Process 4 salmon fillets (about 550g) 2tsbp thai red curry paste Thumb sized piece of fresh root ginger 1 tsp soy sauce […]
Read articleHealthy Meals For One!
Now, we often hear from clients that they aren’t motivated to cook healthy food if they live by themselves, but this should never be an excuse. Make larger portions and freeze them for those times when you get back from a workout ravenous but not in the mood to cook, a much better and healthier […]
Read articleVery Healthy Lunches
Healthy lunch ideas Superhealthy salmon burgers (serves 4) 292 kcalories, protein 29g, carbohydrate 7g, fat 17 g, saturated fat 4g, fibre 0g, sugar 6g, salt 0.83 g Ingredients Process 4 boneless, skinless salmon fillets , about 550g/1lb 4oz in total, cut into chunks 2 tbsp Thai red curry paste thumb-size piece fresh root ginger , grated 1 tsp soy […]
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