Posted in food, nutrition

Recipe: Energy balls

  
I decided to experiment with ingredients and make my own energy balls. These are so tasty, easy to make and cost pennies.

To make 6, blend:

60g Dates

10g Cocoa powder

40g oats 

2tbspns sunflower oil 

Then simply roll into 6 balls and enjoy!

Macros per ball: 

101kcal

10.8g Carbs

5.6g Fat (0.8g saturated) 

1.4g Protein

Posted in food, nutrition

Sweet Potato Shepherds Pie. 

  
I made a batch of chilli yesterday. I froze five portions and had a portion as an adapted shepherds pie for dinner.

Sweet potatoes are higher in sugar than regular potatoes (hence the name sweet) but are much higher in vitamin A and have more vitamin C and fibre 

Chilli recipe (serves 6)

750g lean beef mince

1 beef stock cube

1 onion

2 carrots

1 clove garlic 

1 can chopped tomatoes 

1 can kidney beans 

1tbspn chilli powder

1 tspn mixed herbs 

Macros: 

360kcal

11.3g Fat (4g saturated)

30g Carbs

33.8g Protein

It can be served with rice, regular potatoes or sweet potatoes like in the picture above. 

With 200g sweet potato the macros are:

531kcal

11g Fat

73g Carbs

37g Protein

Posted in food, nutrition

A Brunch Full of Good Fats. 

  

I was made this gorgeous brunch by my parents for my birthday at the weekend. Avacado, smoked salmon, poached egg and spinach on seeded toast is a match made in heaven.

Smoked salmon and avacado are high in unsaturated fats great for heart health! 

Spinach is a very good source of vitamin A essential for vision and immune health. 

Eggs are always a debatable food when it comes to health benefits but everything in moderation! They are also a good source of unsaturated fats and protein. 

Marcos for this meal (average):

500 kcal

36g Carbs

25g Fat (only 4g saturated) 

30g Protein 

Posted in food, nutrition

My discovery of Pret’s salads. 

  
Nipped into town yesterday and wanted something healthy for dinner. I’ve seen bloggers raving about the salads at Pret A Manger before so decided to see what all the fuss was about.

I tell you they had a right to rave because my salad bowl was delicious! There’s a good choice too!

I went for the CHIPOTLE CHICKEN & AVOCADO SUPERBOWL because I can’t seem to get enough of avocados at the moment. It was very filling being a salad and full of great nutrition 

Marcos:

502kcal

37.1g Carbs

23.5g Fat (of which only 5.4g saturates!)

27.2g Protein

Posted in Exercise of the month, fitness

Exercise of the month: seated leg press. 


The seated leg press machine is great for strengthening those thighs! It works the quadriceps mainly but I definitely feel those glutes too. Some say that placing your feet higher up works the glutes more but I feel I do squats and lunges for the glutes. The lower you place your feet the more the quadriceps are being worked.

Make sure you push from your heels and they do not move from the platform.

My current leg press max is 120kg for 10 reps. I’ll admit I sometimes do push myself up with my lower back for the first rep which is not good form and risks injury so try not to do this like I do!

Posted in fitness

First 5K in six months…

   
 
Since it was a sunny day I decided to go for a run this morning. All was going well to start with, then the six months of not running outdoors over winter started to show. I managed 2k then had to take a short twenty second break. I managed just under 5K altogether but yes I’ll admit this did involve a few stops. 

I’ve always had a problem with pacing myself and this could be due to the true sprinter within me since I used to run short distance sprints for an athletics club when I was younger. 

I use the MapMyRun app to time myself and measure the distance I run. It was an average of 4:41min/km today probably due to giving myself lots of breaks and pausing the app when stopping, but I am quite happy with this speed considering its my first 5K in a while. 

Happy Running guys!