Posted in food

Quick delicious healthy dinner.


Fajitas! One of my fav meals because it’s so nutritionally balanced (well except for the high salt saeasoning if it’s shop bought) and tastes like a treat meal!

You can pretty much add whatever veg you want but I add the classic pepper and onion. Then choose your protein source usually chicken and add into the carby bit – the wrap. I do use a shop bought seasoning just for quickness as I usually cook these on a weekday after a long day at work/uni. But if you are feeling adventurous you can try and make it yourself and it will reduce the salt content.

I usually go for wholemeal wraps because they are higher in fibre and lower in sugar. If you are aiming for weight loss or want a smaller portion only use one wrap as this drops the calories by 200. There also much lower calorie wraps available than the type I used so shop around to find the best for you.  I am aware this recipe is quite a high calorie one! 

It’s a great meal that is quick to cook if you are cooking for a larger quantity of people too and usually goes down a treat! Like most Mexican food!

Ingredients:
Half an onion

Half a red pepper

Half a green pepper

1-2 tspns fajita seasoning

100g chicken

1 tspn cooking oil

2 wraps

1tbspn Greek yogurt.

Simply chop all veg and chicken. Brown the chicken in a pan with the oil. Add the chopped veg and cook until soft. Add the fajita seasoning. Meanwhile heat the wraps in the microwave for around 30 seconds. Add greek yogurt to each wrap and spread around. Then add the filling and fold up. As easy as that!

Macros:

782 kcal

80g CHO

29g Fat

41g Protein

Posted in food, Uncategorized

Let’s get nakd.

nakd

So if any of you watched the Great British Bake Off last night you will know they made bakewell tarts. After watching I was really craving a bakewell tart so I went for the next best thing the Nakd bar in Bakewell Tart flavour.

There is no kidding when people say this tastes like a real bakewell tart because oh boy it does and is definitely my favourite Nakd bar flavour!

I’m sure you have all heard of the Nakd bar range because you can find them everywhere now. Supermarkets and convenience stores to some clothes shops even sell them now. The ingredients are all natural and just consist of dates, cashews and raisins and some natural flavouring. Their website reports that all flavourings are from spices and extracts form natural ingredients like fruit.

I urge you all to try this one even if you have tried other flavours and they haven’t won you over give this one a go!

Macros per bar:

137kcal

5.9g Fat (1.2g saturated)

17.g CHO

2.6g Protein

Posted in food, nutrition

Tuna steak for dinner.


I’m embarrassed to say this is my first time trying tuna steak but the good thing is I loved it and will be having it again! 

I bought a pack of frozen tuna steaks that will do four portions. It’s the cheapest way to buy it and freezing preserves all the good oily fish nutrients like omega 3! 

I cooked it by wrapping the steak in tin foil with a little oil and Italian herbs along with some chopped peppers. I baked in the oven for 30 minutes at 180 degrees C. I served with cous cous and some frozen mixed veg cooked in the microwave. 

It was super tasty and the best way to eat tuna nutritionally! Remember canned tuna isn’t an oily fish as the canning process removes most of the omega 3! 

Posted in food, nutrition, Uncategorized

Two ingredient pancakes.

14409308_10209451056706304_386772849_n14408873_10209451056906309_1660984745_n14302748_10209451057266318_829536607_n

 

I’ve seen these two ingredient pancakes all over the web and have always wanted to give them a shot. I have always thought that if I tried to make them, that they would come out a lot different than expected and quite frankly a mess. But you never know until you try right?

So they are made of two medium eggs and a banana, that’s it!

Simply break up a banana into small chunks and place in a blending cup/ food processor and add crack in two eggs. I used my Breville VBL062 Blend-Active Blender for this. Blitz until a liquid consistency resembling pancake batter is formed.You can use an old fashioned mixing bowl as long as the banana is mashed thoroughly, whisk the eggs in a separate bowl then mix together in one bowl. Heat oil of your choice in a frying pan, I used sunflower oil for this. Once the pan is hot and the oil mostly melted, pour in the batter.Leave for around 5 minutes before attempting to turn over. It may take longer/ quicker than 5 minutes depending on the heat of your cooker but you should pretty much be able to judge if the top is less liquidy and steam starts to protrude from the batter.

Transfer to a plate with a fish slice and add toppings of your choice.

As you can probably tell from the picture I turned mine over a bit too soon, that’s why there is a hole on the surface. You can hide this with your toppings though! (sneaky I know).

I topped mine with sliced apple, peanut butter and honey. Delicious!

Macros (for pancake without toppings):

308kcal

24g CHO

17g Fat (3.8g saturated)

12g Protein

 

Posted in fitness

Arms and shoulder workout.

14407754_10209443811725184_1962811997_n14397279_10209443812085193_272146277_n

Today’s workout was arms and shoulders. I have to be honest it felt weird for me not to be doing any leg work but probably did the legs some good getting a rest!

I started with upfront rows with the olympic bar, then overhead shoulder press again with the olympic bar.I then did overhead tricep extensions with a 5kg plate, side raises with 4kg dumbbells, tricep pull downs on the machine set at 10kg, bicep curls with 6kg dumbbells. To finish I did overhead dumbbell press again with 6kg dumbbells, tricep kickbacks with a 5kg dummbell and press ups. All were 3 sets of 10reps. I’m hoping the longer I do split workout days the quicker I will be able to increase the weight.

After the gym and food (of course!), I went on a cycle exploring the area I’m staying in for placement. It ended up being a 7km cycle so my whole body including my legs are suffering now.  I guess in a way it did end up being a full body workout altogether but a great mix of weights and cardio!

Posted in fitness

Today’s leg and back workout.

14348745_10209428387339584_431291531_n

I’m on placement again just now but this time the gym is just across the road from where I’m living! Yay!

I’ve decided to split my gym days up a bit to see what the results are. I am planning to do legs and back day and shoulders and arms day. The third day will be more of a full body workout. In between days I will do HIIT and outdoor running as cardio. I will also do core and incorporate some chest isolation moves into the HIIT. One or two days will be rest days depending on how I feel on that particular week.

Today was legs and back day which consisted of some of my old favourite exercises and also some new ones that I’ve never tried before!

Up first was squats of course! I started with just the bar and worked up to 47.5kg (5 sets of 10 reps). Then was static lunges holding a 10kg plate (3×10), romanian deadlifts with the Olympic bar (3×10), pull throughs (3×10) (set up in image below), face pulls (3×10) (yes I know this mainly dominates the shoulders but also works the back) and lastly donkey kicks (2×10 each leg).

Pull throughs and face pulls were the new moves I tried. They are very popular with you-tubers I watch and I now see why. I will definitely be trying these moves again!

14388940_10209428404900023_1331667381_n

Posted in food, nutrition

The best almond butter. 


I’ve recently given Buff bake nut butters a go. My favourite was definitely the snickerdoodle almond butter with added flax and chia seeds. It’s delicious!

There are different ways to enjoy trying the nut butter. My favourite way is on top of porridge with some sliced banana (pictured above), but you can have it with apple, eat it straight out of the packet or even have it with veggies like celery as the packaging suggests (not sure I’ll be giving that a go though)! 

It has added whey protein too which makes the macros quite incredible:

190kcal

14g Fat (2g saturated)

7g CHO

11g Protein

The product is available in jars or 32g sachets. I go for the sachets which come in packs of 10. 

Posted in food, nutrition

My chilli recipe.

chilli

Now that I’m back living in university halls for my 12 week placement, I’ll be bulk cooking a few meals this week. First up is this delicious chilli, I made it a bit spicier than first intended but I think I actually enjoy the hot taste!

Some tips for making chilli are to try and find the leanest mince. I bought 12% fat beef mince from a supermarket. Find veggies you enjoy to put in e.g. pepper, mushroom,carrot. Try borlotti beans instead of kidney for a change, this is what my mum uses in her recipe. Don’t go crazy with chilli powder! Adding too much chilli powder can be overpowering and ruin the taste of the chilli. Perhaps try mild chilli powder if you aren’t a huge fan of spice.

Ingredients:

500g 12% fat beef mince

1 onion

1 red pepper

2 cloves of garlic

1 tin of chopped tomatoes

1 tin of kidney beans

1tspn tomato puree

1 beef stock cube (make up around 200ml)

1 tbspn cooking oil

1tbspn chilli powder

1tbspn mixed herbs

Method:

Chop all veg. Brown the mince in the cooking oil, add onion and garlic, add the pepper. Add chopped tomatoes and tomato puree. Pour in stock. Add kidney beans. Add chilli powder and mixed herbs. Stir pan throughout.

Portion the mixture up in to five freezer bags and leave to cool before freezing. Or if you are cooking for the family serve up with your choice of carbohydrate.

Simply take a portion out of the freezer the night before and let it defrost overnight. Enjoy with rice or potato/ sweet potato wedges! Yum!

Macros per portion (serves 5):

262 kcal

12.8g Fat (4.3g saturated)

12.1g CHO

24.7g Protein

 

Posted in Exercise of the month, fitness

Exercise of the month: squat jumps.

squat-jumo

Another body weight exercise this month. I frequently incorporate this exercise into my HIIT workouts. It is now one of my fav HIIT exercises!

They work the legs especially the glutes like a normal squat (can you see the running theme of glute isolation exercises in my posts? Yes I admit it I love exercises that work the booty), but also get the heart racing as the jump adds cardio into the move.

The pictures above show how to carry out the move successfully. So you are aiming to crouch down into a squat position and get as low as you can (bum about knee level), then swing the arms back to power your jump, aiming to get the jump as high as you can! Ensure your heels are firmly planted into the ground to aid stability and help power that big jump.

I usually carry out squat jumps as part of a sequence of other moves and will do as many as I can in 30 seconds with a 10 second rest and then moving on to the next exercise for the same time period.

Enjoy trying out this exercise!

Posted in food, nutrition

Delicious healthy fats lunch. 


I couldn’t wait for my lunch break at work today to eat this yummy sandwich! It was made from seeded wholemeal bread, half a mashed avacado, half a salmon fillet and sliced tomato. Yum! 

It’s full of healthy fats, omega 3 polyunsaturated fats from the salmon and monounsaturated fats from the avacado. These are great for heart health, bone health and brain health so are hugely beneficial for the body. 

These types of fats are often described as “good fats”. Where as saturated fat is often described as “bad” meaning it is still okay to have, just in moderation! This is the type found in butter, cheese and cream. 

Fat is an essential nutrient needed in the body to keep us warm and our bodily functions occurring healthily. Without fat, there would be very poor absorption of the fat soluble vitamins which we need to stay healthy!