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Muscle Food Monday- Low Carb Sandwiches

Hi

This week i wanted to find and do something Quirky and and a bit different. and as i know i won’t be able to do that every week i did allot of digging on the web and found the following low carb sandwich or a low carb cucumber sandwich depends on what you want to call it.

so with this recipe i was kinda missing some ingredients but i have made the step by step guide and its really simple to follow and you could just use the concept for most sandwich style foods anyway.

Ingredients

  • Cucumber
  • Cheese
  • Humas
  • Carrot
  • Ham or Turkey (or any thin sliced meat)

Method

  1. Choice is yours!!! slice the cucumber into disks or cut in the middle and make more a roll style shape base
  2. Layer on some Humas
  3. Place ingredients like shredded carrot, meats, cheeses
  4. Cover sandwich on the other side with more cucumber
  5. Serve!

Really simple, really cheep and effective lunch or snack style dish with allot of potential combinations to it. I will delve more into these combos as the weeks roll on. Hope you enjoy and please share with your Friends.

Many Thanks

 

Robert

 

 

 

 

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Muscle Food Monday- Mixed Fruit and Nuts Jar

Hi

Firstly sorry for the lack of blogging august has been manic with work events and my birthday. i not really made this blog a priority and i have been sketchy at best with my content. I have had a interesting summer and it is something i want to share so i hope to find time to come up with a blog to explain my lack of experimental cooking. To get me back into the swing of things i will start off with a nice easy simple one, this Dried Fruit and Nut recipe can be done in any way you like just pic from the list of ingredients below and you will be able to mix them up. what you will need is an air tight jar and a dark place to store them. this is the perfect high protein and fat and fibre snack to keep you from delving into the naughty draw.

 

Dried pineapple

▪Dried apricots

▪Dried blueberries

▪Thompson raisins

▪Dried figs

▪Pistachios

▪Cashews

▪Walnuts

▪Dates

▪Pecans

▪Brazil nuts

▪Hazelnuts

▪Dried cherries

▪Dried mango slices

▪Pumpkin seeds

▪Sesame seeds

▪Macadamia nuts

 

 

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Muscle Food Monday – Chocolate Protein Overnight Oats

Hi

 

its been a few weeks i kinda took a break then kinda got lazy. but I’m back and i want to introduce to you a concept i have recently discovered ( so I’m more than likely behind with this trend). so over night oats very similar concept to the salad jars i made early in the year. You pre make a load of a set recipe and store them in the fridge for up to 4 days in the air tight sealed jars this works out amazing cheep when you look at it from a financial stand point and these things taste amazing. Before we get to the recipe i ha e a few things to mention and a few confessions of changes i had to make.

I have half a litre jar size for these and had to add some stuff to pack this out to make 3 servings which the original recipe said it made my jars might be a bit small or it actually is suppose to serve 2 jars.

I had no chocolate coco powder so i used chocolate protein powder in mine. i think it was a fine choice it will certainly bulk up the protein levels. but maybe this tastes better with a dark coco powder.

I also bulked this out with greek yogurt just so it could serve 3 days. this is optional and i won’t add it to the recipe but if your looking for a thicker mix this works wonders.

The Recipe

  • 2 cups rolled oats
  • 2 tbs. cocoa powder
  • 1½ cups coconut milk (or other milk)
  • ½ tsp. vanilla extract
  • 2 tbs. finely diced dates or 1 tbs. date paste
  • 1 tbs. maple syrup (or to taste)
  • Chocolate chips and cherries for garnish (optional)

Method

  1. In a medium bowl, stir together the oats and cocoa powder. In a measuring cup, combine the coconut milk, vanilla extract, dates, and maple syrup. Pour the ingredients from the measuring cup over the oats, and stir to coat evenly. Taste the mixture to see if it needs more maple syrup, and adjust as needed.
  2. Transfer the mixture to an airtight container and refrigerate overnight.
  3. Serve warm, cold, or at room temperature. Garnish with fruit.
  4. These chocolate overnight oats will keep for several days in the refrigerator.

next week another recipe

 

Many Thanks

Robert

 

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Muscle Food Monday- Healthy Full English

Hi All

keeping running with the Healthy Breakfast theme of the next few weeks. i decided to do my version of a full English which is a beloved dish by most in the uk. now i found the ket to this is not so much what you cook its how its cooked that is key. But firstly i like to point out that i ran out of muscle foods chicken sausages which i more than likely would have used so i used conventional sausages. i really do enjoy this and its most commonly featured on my Sunday morning routine as my little treat before i go golf.

Ingredients

  • Egg x2
  • Sausages x2
  • Bacon x2 IMG_1765
  • Tomatos x2 for Big or 5-6 small
  • Salt
  • Pepper
  • Oil

Method

  • pre heat oven to 180 degrees C
  • place Sausages on Oven and let cook for 10 min and rotate them
  • prep your Eggs in a bowel and whisk together the salt and pepper and get in a pan ready to cook.
  • Dice up the tomatoes
  • Place Bacon in the oven with the sausages and leave for a further 10 min
  • cook the scrambled egg and dry fry the tomatoes when there is 5 min remaining on the oven timer.
  • (optional) Slice sausages down the middle and place under grill for 3-5 min
  • Serve with a nice cup of tea!!!

Other things to note

  • you can swap the bacon for turkey rashes.
  • you can have mushrooms dry fried( I’m not a fan of them).
  • you can add sweet potato hash browns (i didn’t make any)
  • you can cook in Coconut Oil (may taste odd)

hope you like this dish

 

Many thanks

Robert

 

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Muscle food Monday- scrambled egg and steak

Hi All

This month I’m going to give a run down of some breakfast meals you may not consider or have forgot that are good for you. this week we are starting with Steak and eggs. This is possibly a meal that i would like to put in 2 times a week if i have allot of white meats planned during the week for dinner. Red meat will provide you with Iron and other essential B vitamins as well as essential Amino acids that the body cannot produce. The egg will back this up with essential fats and more protein. this meal is very filling and will set you right for the day ahead.

i am actually going to talk about how to best cook a steak and i might add that in at the end of the week i will see how i get on but for now lets cover the basics with the scrambled egg as that comes up a few times this series.

 

Ingredients

  • 3 eggs
  • salt 
  • pepper
  • oil

Method

  • Heat he pan and place a oil, butter in there for a layer of Greece which will prevent burning and sticking
  • crack the eggs into a bowl and whisk
  • add salt and pepper
  • pour in to the pan and leave for 10 seconds and wait for the egg to form
  • stir gently and often to create your scrambled egg.

Give this a go in the mornings and see your energy levels rise and stay high throughout the day.

hope you enjoy

Robert

 

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Muscle food Monday- Vegetable and Halloumi Skewers

Hi

for the last and final blog on my BBQ series i will be doing a vegetarian choice this Skewer was actually a last min swap from my original plan and to be honest i think its a better option. What i found was these held there shape surprisingly well. This will work really well for those non meat eaters and it will act as a wicked side dish for the meat lovers around the table.

Ingredients

  • 200g Halloumi
  • 2 red peppers
  • 2 courgettes
  • chillies
  • Fresh Mint
  • 1 lemon
  • 2 table spoon of Olive Oil
  • sea salt and black pepper
  • Cherry Tomatos

 

Method

  • Place Skewers in a tray of cold water to soak
  • dice the cheese in to 2cm chunks, slice the peppers into the came 2cm chunks
  • place into a bowl with the cherry tomatoes
  • Speed peel the the courgette into strips
  • finely chop and de seed the chillies and add them with the Mints into the bowl
  • finely grate zest of lemon
  • add olive oil and mix the bowl well
  • skewer the halloumi, tomatoes, chillies, peppers alternating, Divided by the courgette slices
  • place on the hot side of the BBQ for 5-6 min each side.

 

I truely enjoyed these i hope you do to

Next week I’m going to start looking at breakfast. I’m going to cover my favourite food to have in the morning hours. So the next 4-5 weeks i will be covering that. I have a few cool blog post coming up i hope you will read them

 

Many thanks

Robert
 

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Top 5 Tuesday- 5 Moves to a Stronger, More Functional Core

Hi everyone

Firstly i like to apologise for the lack of blog yesterday i updated my Mac and didn’t see how big it would take and see how much time it would waste. Today i thought i go back to doing some Work out specific Top 5 this was inspired by my training partner today. Danni wanted a work out that based around allot of core work out elements and i wanted to limber up so nothing major heavy as i have played 4 days of golf and I’m feeling a little stiff. So i thought about movements that will work the core while focusing on major muscle groups. and here was my top 5

Number 5- Pull ups

holding your self still and preventing your self from wilding swinging takes allot of effort from the core to stabilise while the back does all the puling. look to get to 3 sets of 10 using a band.

 

 

Number 4- Squats

My most favoured move but sadly not enough muscle groups in comparison to the others to be higher in the list. Working the quads and hamstrings and Glutes for the major movers and then having a bar across the back or eve at the front will engage the core to keep the body in a upright position. again go for 3 sets of 10

 

Number 3- Cable Pres

Sit on a bench with no back support and try and do a cable press this move really forces you to engage your core while your doing your press. you can mix this up and put more pressure on the chest by doing flys. 3 sets 10-12 reps will work wonders and add something new to your work out

Number 2- Frontal Raise Plank 

Press up position holding a cable in one hand, shift your weight and keep your arm straight and raise the arm in front. this is a real burner of the shoulders they are either woking while moving or working when trying to have to hold your position. Make sure you do 3 sets 10 reps for both arms

Number 1- Single leg Lunge with opposite arm press

Legs, shoulder, core, brain what more could you want in a move! Got to give Danni credit here for her suggestion. I did have something else in mid but this was allot of fun. you will have to remember to do both sides per set and again 3 sets of 10 here is good enough to start off with.

thats this weeks top 5 maybe next week i will do something else like this i will ask one of the team if they want to help

Robert
 

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Muscle Food Mondays- Burgers

Hi everyone

Today i wanted to go through some things about burgers because this is a BBQ series and they are a key part to the traditional BBQ. so this post will be everything you need to know about burgers. To keep burgers on the Healthy side i would suggest you drop the bun and just have the patties. filling up with side salads or grilled vegetables will be better.

Types of burger

  • Beef
  • Crocodile
  • Wagu Steak
  • Reindeer
  • Chicken
  • Llama
  • Kangaroo
  • Ostrich
  • Horse
  • Buffalo

Cooking Burgers

 

  • Preheat grill to a high temperature.
  • Quickly place all the patties on the hot grill and close the lid.
  • Wait about 2 to 3 minutes.
  • With a metal spatula test to see if the burger easily lifts from the grate. If not continue grilling, until it does.
  • Flip all the patties provided they lift easily.
  • Close lid and continue grilling for another 2 to 3 minutes.
  • Once again check the patties to make sure they have released from the grate and flip one more time.
  • Continue grilling until juices from the burgers run clear and the patties have a solid feel.
  • Remove from grill and check to make sure they are cooked through by using a fork to pierce through the center.
  • If burgers are too pink in the middle return to grill for another minute or so. Otherwise serve as desired.

next week we do vegetable Skewers

 

Robert

 

 

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Top 5 Tuesday- Top Tea to drink when on a diet

Hi

so today i want to talk about Tea. Now I’m quite a huge Tea fan and i enjoy nothing more than a old school breakfast tea but i wanted to go over what would be the best 5 teas to drink while on a health kick or as part of a healthier lifestyle and reasons for these choices and how they would help balance out how you recover from training or a night of drinking while aiding in your training goals.

Number 1- Mint Tea

Why- it helps curb cravings

The smell of pepper mint can suppress your hunger and some reports suggest that drinking a peppermint tea every 2 hours can aid in losing 1 pound a week while having reduced cravings to snack.

 

Number 2-Chamomile Tea

Why- It aids sleeping and is an anti inflammatory

Chamomile Tea has properties that can be calming and act like a sedative. This can be helpful for insomnia or getting you off to sleep. along side that there is some anti inflammatory properties for digestion post meal and you can gargle it for symptoms of fever or a cold.

 

Number 3-Ginger Tea

Why- Aids digestion

you can have the best diet in the world but its no good if you can’t absorb the nutrients properly. Ginger will help support the stomach digestives system and can help relieve the symptoms of nausea and motion sickness.

 

Number 4-Milk Thistle and Dandelion

Why- Aids the liver in recovery and cleansing

So you went out for a night out and hit the drink a bit harder than you wanted and now your liver hates you. drinking Milk Thistle and Dandelion tea will help clean out your liver and make your recovery faster.

 

Number 5- Oohlong Tea

Why- Metabolism Booster

This is an alternative to Green Tea it will help metabolise Lipids faster in the body this would be your early morning drink when you wake up.

 

hope this is helpful and i hope you enjoy a culpa tea as much as i do.

next week something different i hope

Robert

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Combat Fitness

20140107-001051.jpgCombat Fitness
Our Combat Fitness classes are always popular with people looking to build up their
Fighting fitness quickly
The classes consist of various boxing combinations and fighting specific fitness exercises spread
out across an hour.
Benefits to Combat Fitness
We all know it’s good to be active and take part in exercise but did you know that going to boot
camp can help you:- Strengthen your cardiovascular system& decrease the risk of heart disease
• Lose weight
• Lower your body fat % and tone up
• Counteract stress and lift your mood
• Boost your immune system
• Strengthen your bones
• Decrease the risk of type 2 diabetes
• Improve flexibility and mobility
• Improve self confidence and happiness
What do I need to do to get started?
All you need to do is get in contact to book you space in our Combat Fitness. Depending on what
membership type you chose will determine if you will have a regular slot or no see below for
details
What do I need to bring?
• You don’t need any expensive equipment or clothing all you need is:- A pair of trainers
• A pair of loose fitting trousers & top
• A water bottle
• A small towel

Prices and Packages
Fix up fitness offers 3 types of membership package

Option 1 Pay As You Go
Single session pay as you go
£7 per single training session

Option 2 black Membership
6 week bookings in advance
£36 at the beginning of the 6 weeks and you will be given a card that will be hole punched every
time you attend a class
Option 3 purple Membership
12 week booking in advance
£60 in advance of the 3 month

Option 4 purple Membership
1 class per week rolling subscription
£22 per calendar month

Times and Location
8pm-9pm thursday
Chigwell Primary School
50 high road, Chigwell, Essex, ig7 6dw

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