Tag Archives: protein

6 Post Work Out Meals

It is so Important to fuel your body correctly when exerting. I see far too many women starve themselves and this is not healthy. When you have spent time doing rigorous exercise you release free radicals which damage the body making you age. It is therefore important that you nourish your body with plenty of antioxidants and nutrients. These six meals are healthy and simple to make.

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Steamed Broccoli and Baked Salmon

Ingredients

A handful of tender stem broccoli

1 salmon fillet

Season the salmon with olive oil, himalayan salt and pepper and place in a preheated oven at 180C and cook for about 20 minutes. Oven times will vary according to different ovens. While the salmon is cooking place the broccoli in the steamer and steam for 15 minutes. Serve on a plate drizzling them with olive oil and tamari and enjoy with the salmon.

 

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Lentil and Sweet Potato Salad

Ingredients

400g Lentils – organic tinned or you can soak them overnight

1 small sweet potato peeled and boiled

1 garlic clove chopped finely

2 spring onions chopped finely

10 cherry tomatoes

A handful of parsley

A handful of coriander

A tablespoon of mixed seeds (pumpkin, sunflower and sesame)

2 tablespoons of olive oil

1/2 a teaspoon of bouillon powder

ginger finely chopped

Salt and pepper to season

For the dressing

Olive oil and tamari

If using lentils that you have soaked overnight place in a pan of water with the bouillon powder on low heat and cook for 30 minutes. Once cooked you can sauté them. If you are using tinned lentils you can place them directly in the pan with the olive oil, garlic, spring onion, ginger and parsley. Add two tablespoons of water and sauté for 5 minutes. Once ready set to the side and allow to cool. Once cooled you can add the sweet potato cut into small pieces, cherry tomatoes, coriander and mixed seeds. You can eat this salad warm or cold. Add olive oil and tamari and enjoy.

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Quinoa Chocolate Pancakes

Ingredients

2 tablespoons of quinoa flour

1 tablespoon of raw cacao powder

1/2 banana

1\4 teaspoon of baking powder

2 eggs

1 teaspoon of chia seeds

100ml of water

1-2 teaspoons of sweetener of your choice ( I have mine without but depends how sweet you like your pancakes. You can use xylitol or raw honey)

For the topping

Strawberries, banana and raw cacao nibs

Mix dry and wet ingredients separately then combine together and whisk. Grease a non stick pan with some coconut oil and heat over medium heat. When using banana in your pancakes you want t keep them small otherwise they will end up all mushy. Place two pastry rings or egg rings in the middle of the pan and pour the batter in. Once bubbles start forming remove the rings and flip over. You should cook the pancakes for 2-3 minutes on each side. Serve with fruit of your choice, coconut chips and raw cacao nibs.

 

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Spirulina Smoothie

Ingredients

1 banana

1/2 avocado

2 dates

1 cup of almond milk

1 tablespoon of raw cacao powder

1 tablespoon of almond butter

1 heaped teaspoon of spirulina powder ( spirulina is a blue green algae rich in protein, B12, iron and magnesium)

For the topping:

Bee pollen

Strawberries

raw cacao nibs

Place all the smoothie ingredients in the blender and blend until lovely and smooth. You can add ice. Pour into a glass and add been pollen, strawberries and raw cacao nibs on top.

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Omelette with Sautéed Mushroom

2 organic eggs

A handful of parsley finely chopped

I punnet of champignon mushrooms finely chopped

Olive oil

Cayenne pepper

1 garlic cloves

Sautee’ the mushrooms in olive oil, garlic and cayenne pepper and set to the side. Grease a non stick pan and place on medium heat. Beat two organic eggs add salt and pepper and pour in the pan. Should take the omelette about 3 minutes to cook. Once cooked lift one side and flip it over. Serve with the mushrooms and sprinkle parsley on top.

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Quinoa with Sautéed Spinach and a Poached Egg

Ingredients

1 small cup of cooked quinoa

Spinach

1 organic egg

1 garlic clove

cayenne pepper

Himalayan salt

Sautee’ the spinach in olive oil, garlic and cayenne pepper or chilli peppers. Put a generous amount of spinach as they tend to shrink when cooked. To make the poached egg place a pot of water on medium heat. There should be enough water to cover the egg. When the water is boiling add some white vinegar to the water, lower the heat slightly and place the egg in the water. I normally crack my egg in a small glass and then pour it in the water. Cook for 3 minutes then take the egg with a spoon and place it on a plate with some tissue paper to absorb the water, Place the egg on top of the quinoa and spinach and season to your liking.

 

 

 

 

 

 

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Why Diets do not Work

Most of my clients come to me to help them lose weight. I do not believe or like the word diet. I do not believe in diets. What I do believe in is healthy eating and a healthy lifestyle which is essential in preventing disease. When you are healthy and active you will have an abundance of energy. Fad diets mess up your metabolism and are restrictive depleting the body of vital nutrients.

Diets mess up your metabolism

Most women make the mistake in thinking that by starving they will lose weight quicker and become obsessed with counting calories. When the body goes into starvation mode due to lack of calorie intake it will start to use up muscle and lean tissue thus resulting in muscle tone loss.  You need to be eating every 3-4 hours to speed up your metabolism. By starving your body you are actually slowing down your metabolism making it harder to lose weight in the long term. A balanced healthy diet consists of 3 main meals and 2 snacks.

Too restrictive

Most fad diets tend to eliminate food groups mainly carbohydrates and tend to be very restrictive leading a person feeling deprived. When on these fad diets a person will be even more sensitive to food and if they feel too restricted they will tend to crave all the wrong foods and will often have a massive binge.

Can be harmful

A restrictive diet like the Atkins diet which was a fad a while back can cause serious health problems. A diet that is too high in animal protein like the Atkins diet can cause an enormous strain on the kidneys leading to kidney stones and other problems. Your kidneys filter your blood getting rid of all unwanted waste and toxins via the urine. Eating a diet very high in saturated fats like meats can also lead to heart disease. This is why you need a balanced diet.

Cause nutrient deficiencies 

Following on from above, a balanced diet is essential for staying healthy. You need a balanced diet that includes carbohydrates, proteins and good fats. A restrictive diet will leave you feeling tired and deprived.

Carbohydrates are absolutely necessary for energy and endurance. You need carbohydrates for physical activity. Most women look at carbs horrified and underestimate their importance in a healthy diet. I am not referring to refined sugars such as white bread, white pasta, cakes, pies and processed foods which have zero nutritional value. They supply that quick burst of energy by raising your blood sugar levels followed by a quick dip in energy. This is why complex carbohydrates are what you should be fuelling your body. Complex carbohydrates are slow releasing and do not raise blood sugar levels thus resulting in energy for longer periods of time. Good sources include: Sweet potatoes, brown rice, porridge, stone ground wholemeal breads.

Protein is important for muscle repair and healing. Protein is needed to stop muscle tone loss. Good sources of protein are lean meats – please ensure you go for organic meats. You do not want to eat meat that has been injected with hormones and antibiotics. Other good sources: Tofu, lentils, beans, eggs and quinoa. Another is the super food spirulina, which is a blue-green algae rich in protein, iron and B12.

Healthy fats – your good omega 3 fats known as essential fatty acids act as an anti inflammatory by protecting your joints, ligaments and tendons. They are also good for brain function, cardiovascular health, endurance and stamina. Good healthy sources include: Wild salmon, sardines, mackerel, avocados, flax seeds, linseeds, pumpkin, chia and sunflower seeds.

I hope you have now understood the importance of a healthy balanced way of eating that a fad diet lacks. As mentioned above you need a healthy eating plan that incorporates all the food groups. You cannot isolate one or two groups and just have one. This will lead to health and anxiety problems as a person feels deprived, restricted and unhappy. Another thing that most fad diets do not mention is the importance of exercise. Healthy eating and exercise go hand in hand to maintain a healthy active body and mind.

If you require a bespoke healthy nutritional plan you can purchase my Initial consultation plan on my website.

 

 

 

 

 

 

 

 

Banana and Date Power Smoothie

This smoothie is so divine. It tastes like a chocolate milkshake. It is perfect for when I am craving something sweet.

Ingredients

1 banana

3 dates

1 cup of almond milk

1 tablespoon of raw cacao powder

1 tablespoon of cashew butter (you can also use almond butter)

1 scoop of Sunwarrior vegan protein powder

Place all the ingredients into the blender and blend until smooth. It is as easy as that.  Add some ice if you prefer it cold and enjoy!

Mango and Avocado Smoothie

Smoothies are great for those days when you are in a hurry as they are super quick to prepare. You just throw all your ingredients into a blender and you have a smoothie ready in no time. This particular smoothie is very creamy and delicious. The avocado gives this smoothie its creamy texture and the mango makes it deliciously sweet. I added a scoop of protein powder as I normally have this smoothie after a work out.

Ingredients

1 mango

1 small avocado

a handful of spinach

coconut water

1 scoop of Sun Warrior Natural flavour vegan protein powder

chia seeds to sprinkle on top of the smoothie.

Peel the mango and avocado removing the stone and place into the blender with the rest of the ingredients except for the chia seeds. Blend untill creamy and smooth. Pour into a glass, sprinkle with chia seeds and enjoy!

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Healthy Eating For Runners

With the London Marathon coming up I thought I would re post Healthy  Eating for Runners. Hope the tips below help you to achieve your optimum results.

If you want to achieve optimum performance you have to fuel your body with the right nutrients. I know so many runners who believe, because they consume a lot of calories (running is the best for weight loss) they can overload on unhealthy options. Feeding your body with the correct nutrients is vital for optimum peak performance. In order to have an abundance of energy and get the most out of your work out, a balanced diet composed of carbohydrates, proteins and fats are essential. Forget processed foods and ready-made meals, your diet should consist of fresh whole foods.

Carbohydrates

Carbohydrates are absolutely necessary for energy and endurance. It is important that the body stores excess glycogen in the liver and muscles. The higher the glycogen stores, the better your athletic performance. The lower your glycogen stores, the more your body will struggle with energy and endurance resulting in early fatigue. Glycogen is essential for any type of physical exertion How much carbs you need depends on your body mass and what type of running you intend to do. Long distance running and marathons will require more carbohydrates especially leading up to an event.

When I mention carbohydrates I am not referring to refined sugars such as white bread, white pasta, cakes, pies and processed foods, which have zero nutritional value. They supply that quick burst of energy by raising your blood sugar levels followed by a quick dip in energy. This is why complex carbohydrates are what you should be fueling your body. Complex Carbohydrates are slow releasing and do not raise blood sugar levels thus resulting in energy for longer periods of time. Good sources include: sweet potatoes, brown rice, porridge, stone ground wholemeal breads.

Protein

Protein is important for muscle repair and healing especially after an intense and long distance run. Good sources of protein are lean meats – please ensure you go for organic meats. You do not want to eat meat that has been injected with hormones and antibiotics. Tofu, lentils, beans, eggs and quinoa are also great sources of protein. Another is the superfood spirulina, which is a blue-green algae rich in protein, iron and B12.

Healthy fats

Your good omega 3 fats known as essential fatty acids act as an anti inflammatory by protecting your joints, ligaments and tendons. They are also good for brain function, cardiovascular health, endurance and stamina. Good sources include; wild salmon, sardines, mackerel, avocados, flax seeds, linseeds, pumpkin, chia and sunflower seeds.

Hydration

It is so important to drink water and stay hydrated. Lack of hydration will result in poor athletic performance. You should aim at drinking 1 1/2 – 2 litres of water a day. water is also vital in flushing out toxins from the body.

Recovery

Recovery after an intense workout is vital to replace fluid and nutrient loss. You need to replace electrolytes. Coconut water is a high source of potassium and is high in vitamin c which is good in fighting against cell damage. Bananas are also rich in potassium and makes a great recovery snack. Potassium helps to restore and regulate electrolyte balance. Magnesium is essential for nerve and muscle function. Good food sources are: nuts, seeds and green leafy vegetables. There is a great supplement in a powder form called Ultra Muscleze by a company called Nutri. Put one teaspoon in a bottle of water and sip it through out the day. Magnesium is also known as nature’s tranquilizer.