Lemons

Lemons reduce stress due to their vitamin C content and burn fats!

Lemon juice with a pinch of salt every morning lowers cholesterol levels and brings your weight down!

Lemons are high in antioxidants that fight off free radicals, preventing many diseases, including cancers, stroke and cardiovascular diseases.

Prevent illness, start curing yourself with help of lemons. Lemon helps produce antibodies in blood that attack the invading micro organism and fights the infection.

Aid digestive system by adding a few drops of lemon juice in hot water to purify the liver and clear the digestive system.

Lemon is one of the best fat burning foods that can help you trim down your body naturally!

Tru3 J0y

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Colourful vegetables

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Vegetables can be freely paired with greens making your nutrition full and balanced.
Everyone has their own favourites; carrots, beets, celery, turnips, sweet potatoes, brussel spouts, onions, broccoli, cabbages. All are extremely nutritious, containing vitamins, fibre, water, elements and minerals to fill you up trim the body naturally, high in folate, potassium and vitamins A, E and C.
The proverb says:

“A sound mind in a sound body.”

By adding more vegetables and greens to your diet plan you will notice an improvement in a brief period of time to enhance your the body’s performance, especially pre or post exercise.

Tru3 J0y

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Go Bananas!

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Wrapped up inside like a present hidden beneath the wrapping peel are excellent nutrients.

Potassium for:
• optimal brain,
• cardiac,
• muscle function.

Manganese for:
• healthy bones,
• tissues,
• blood pressure.

A non-irritant to the gastro intestinal tract due to high dietary fibre.

Bananas are often included as part of a diet called BRAT (Bananas, Rice, Apples, Toast) for people with gastro intestinal problems.

Full of Vitamins:
• B6,
• C,
• other antioxidants for a healthy immune system.

Carbohydrates for
• pre-exercise fueling
• post-exercise fueling.

Tru3 J0y

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Cajun chicken

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Cajun spice

1 kg Chicken breast or pieces

Rub Cajun spice onto chicken.

Leave to marinade for at least thirty minutes to two hours or overnight as the longer it has the flavour is enhanced.

Bake in oven 200 degrees Celsius/Gas mark 6 for 1 hour and 40 minutes, per 1kg of meat.

Check juices run clear and there is no pink meat to prevent food poisoning.

Tru3 J0y

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Gluten Free Flatbread

Before you read on, I have a confession to make… I ate it before remembering to take a photograph! Ah well, I’ll just have to make another one tomorrow!

150g gluten free flour blend
Warm water
Olive oil
Sea salt

1/2 tsp of any of the following (or a combination of your choice) of:
cumin seeds
black onion seeds
fennel seeds
pine nuts
rosemary

Preheat the grill to hot.
Add water gradually to the flour in a bowl and mix until the mixture is the creamed consistency.
Lightly brush oil on a baking tray/grill pan with the olive oil.
Spoon the mixture roughly on to the tray, then drizzle oil over the top.
Oil your hands, flatten the mixture out into a rough rectangle, as thin as you can get it.
Sprinkle sea salt over the top, put under the grill, watch as the dough starts to bubble and char, remove and turn over.
N.B. The dough lifts up at the edges after turning, and start to cook too quickly.
Before the dough is charring on the other side, take it out and scatter seeds/herbs over the flatbread, place back under the grill until it is lightly charred.

Serve cut into smaller rectangles, scatter with herb/s of choice: oregano, thyme, coriander, parsley or basil.

Serve with soup or dips.
Use as a pizza base, add the tomato sauce, toppings grill on hot.

Tru3 J0y

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Cullen Skink

For the stock

– 75g/2½oz butter
– 1 tbsp vegetable oil
– 2 leeks, roughly chopped
– 2 onions, peeled, roughly chopped
– 2 fennel bulbs, roughly chopped
– 250ml/9fl oz white wine
– 500g/17½oz smoked haddock
– 750ml/1 pint 7fl oz water

For the soup

– 75g/2½oz butter
– 1 tbsp vegetable oil
– 2 leeks, finely chopped
– 2 shallots, peeled, finely chopped
– 2 garlic cloves, peeled, crushed
– 300g/10½oz potatoes, peeled, chopped
– 500ml/17½fl oz double cream
– 1 tbsp finely chopped fresh parsley
– pinch freshly grated nutmeg

Method for the stock

1, Heat the butter and vegetable oil in a large pan and gently fry the leeks, onions and fennel for 3-4 minutes, or until softened.

2. Add the white wine to the pan and bring to the boil. Add the smoked haddock, pour in the water and bring back to the boil. Reduce the heat and simmer for 30 minutes, skimming off any scum that rises to the surface, until the haddock is cooked through.

3. Strain the haddock, reserving the cooking stock. Chop the haddock into bite-sized pieces.

Method for the soup

1, Heat the butter with the vegetable oil and fry the leeks, shallots and garlic for 3-4 minutes, or until softened.

2, Add the potatoes and the chopped smoked haddock to the pan.

3, Add the reserved cooking stock and bring to the boil, then reduce the heat and simmer for 10-15 minutes, or until the potatoes are tender.

4, Stir in the cream and briefly blend the soup with a stick blender.

Serve the soup with crusty bread and sprinkle with the chopped fresh parsley and a sprinkling of freshly grated nutmeg.

Cullen, Scotland

Muscle cramps!

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Muscle cramps are painful spasms which happen during or after exercise, regardless of whether you are at rest or asleep, when your muscle goes into a hard, contracted state and you can’t relax it. The pain usually subsides after a few seconds or minutes thankfully rarely does it last for 15 minutes or more! Cramps can come back a few times before eventually subsiding moving from your position, walking around or a light jog (my son tells me).

Muscle cramps do not usually have serious long-term effects however they may be a sign of an underlying health condition or just after exercising and nothing to worry about but always check with your doctor to be certain.

What causes cramps?

Surprisingly, the exact cause of cramps is still unknown, however causes which may lead to them are:

  • overexertion (straining or overusing a muscle), or after strenuous activity such as running a maratho
  • dehydration
  • lack of fitness or specific training
  • a lack of electrolytes in your diet (sodium from salt) 
  • a loss of electrolytes from your body through sweating
  • exercising in hot weather
  • a poor training technique

How can I treat cramps?

The first thing to do when the cramp comes on is DO something to ease the pain.

Tips to help relieve it:

  • STOP whatever exercise you’re doing.
  • Gently stretch the cramped muscle, hold until your muscle relaxes – ask a friend to help you.
  • Gently massage the muscle.
  • Walk around a little or go for a gentle jog.
  • You may initially want to apply some heat to your muscle to relax it. After this, ice may give some relief – use an ice pack or ice wrapped in a towel. Don’t apply ice directly to your skin as it can damage your skin.
  • Drink some water to replace any fluids you may have lost
  • Gently massage the muscle.
  • Walk around a little or go for a gentle jog
  • Apply some heat to your muscle to relax it initially
  • After, ice may give some relief – use an ice pack or ice wrapped in a towel. Don’t apply ice directly to your skin as it can burn your skin.
  • Drink water to replace any lost fluids.

Any muscle can go into spasm, however, cramps affect mainly the muscle groups, so specifically to treat:

Cramp in your calf gastrocnemius:

  • stand in a lunge position
  • stretch your affected leg out straight behind you.

Cramp in your quadriceps – thigh muscles

  • stand upright,
  • lift your ankle towards your buttocks while holding the top of your foot.
  • pull your heel gently in towards your buttocks to stretch.

Relieve cramp in your hamstring muscles:

  • sit down,
  • stretch your leg out in front of you,
  • keeping your knee straight,
  • lean forward to touch your foot.

How do I prevent cramps?

Prevention is better than cure!

To prevent injuries and cramp, before they happen:

Training

Build up the intensity and duration of your training gradually so your body will have time to adjust to the increasing activity.

Hydration

Make sure you stay well hydrated while you’re exercising. Urine colour is a useful indicator of how hydrated you are. Generally, dark urine suggests that you’re dehydrated, with the paler yellow urine being ideal in fact the paler the better!

Warming up and stretching

Start exercising with a gentle warm-up before you move to more intensive exercise. Stretching your muscles reduces your chances of developing injuries, including cramp, improving on your flexibility so the benefit of stretching before or after exercise for preventing injury is unproven idea;;y do both to warm up and warm down is what PE teachers tell you/students.

However, if you regularly get muscle cramps, see your GP or physiotherapist for advice.

Be prepared before training/exercise:

  1. Build up your training gradually.
  2. Drink enough water before, during and after exercising – how much you need will depend on how thirsty you feel.
  3. Wear the right clothes with properly fitting trainers when you exercise.
  4. See your doctor/GP if you regularly get cramps.

 Exercise wisely it’s great to exercise however it is so easy to overdo it or not drink enough water – I know I live up a big hill however depending on which way I go depends on how steep the gradient is and I need to build up my fitness gradually no think I can push myself too fast or with too much sudden exertion!

Apple, Banana spice breakfast muffins

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Ingredients
1 Cooking apple, peel, core and dice
3 tablespoons of cold water
150g plus 2 tablespoons of brown gluten free flour
150g gluten free oats
2 bananas mashed
100g raisins or other small or chopped dried fruit
2 teaspoons of baking powder
2 teaspoons of cinnamon
1 teaspoon of mixed spice
1 teaspoon vanilla extract
2 medium eggs beaten
125 ml of dairy free yogurt or 100 ml dairy milk alternative
220 ml maple syrup
1 dessert eating apple peel, core and dice

Method

Preheat oven to 180 C/ Gas mark 4/ 350 F.

Line 18 holes of muffin tins.

Put cooking apple and water in a small saucepan bring to boil then simmer until soft. Mash with a fork and then leave aside to cool.

In a large bowl add the dry ingredients and mix thoroughly. Add the eggs, yogurt, cooked apple, diced apples, and maple syrup and mix gently together.

Spoon the mixture equally into the cases.

Bake for 25-30 minutes depending on if you have a fan assisted oven or longer if not. Insert a cake skewer to check muffins are cooked in the centre.

Serve hot with dairy free yogurt or cool and eat cold a great breakfast or snack when you’re on the go!

Bon appétit!

Tru3 J0y

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The Ultrametabolism Diet

Using the science of nutrigenomics by increasing your metabolism, so it burns the fat.

Based on nutrigenomics, the science of how food affects our genes, an eight-week plan by weight-loss to kick start your metabolism.

Dieters are encouraged to eat whole/unprocessed foods to help genes to burn fat. By the end of eight weeks, dieters will have lose between 11 – 21 pounds on average.

The plan emphasizes seven keys to weight-loss success, ranging from appetite control to stress reduction, and includes detailed shopping lists and kitchen recommendations.

Supplements ranging from magnesium and zinc to probiotics and creatine are recommended.

Fresh produce, whole grains, healthy fats, and lean fish, meat, and poultry. The one-week prep phase banishes sugar, hydrogenated fats, refined grains, alcohol, and caffeine — pretty much anything that isn’t found in a garden or a pasture.

Daily meal plans and recipes include nut butter smoothies and white beans on a bed of greens.

No calorie restrictions or portion recommendations, but processed foods should be avoided at all times.

After the induction period, less than three glasses of wine weekly, and only half a cup of coffee but unlimited green tea each day!

Eat whole foods, choose healthy ethnic cuisine, restaurants which prepare from scratch and serve homemade meals not fast foods.

Food options and recipes are a little out there for the typical palate, and once you personalize your plan, your family will be following a diet tailored to your specific needs, not their own needs especially for growing children or hard-working physical workers.

Recipes are time consuming and expensive as fresh, organic groceries are not cheap ideally for those who are interested in organic, hormone-free, whole foods and who are willing to completely overhaul their kitchens.

The emphasis is on organic, fresh foods, flax, nuts, seeds so consequently, will increase the food bill.

The formula-driven approach and slow, meticulous reintroduction of initially banished foods can be cumbersome and frustrating for many dieters.

However, don’t be put off as once you have a plan to follow for your diet then you won’t need to plan further.
Also, don’t be put off by price as it can be adapted by eating cheaper fresh foods and cheaper nuts and seeds.

Tru3 J0y

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Happy New Year 2015!

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Tru3 J0y

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