Ultra-FIT magazine

Exercising regularly and being fit can have a very positive effect on your health and well being from giving you more energy to developing a stronger immune system. Getting fit and staying fit isn’t always easy though as there is so much information available regarding exercise that sometimes you can get bogged down in all the details so follow these simple tips to get the most from your exercise routine…

1) Do your cardio
20 minutes of cardio three times a week will improve your fitness, can make you healthier and help you control your weight. Exercise at a moderate intensity of 60 to90% of your maximum heart rate for best results.

2) Lift weights
Weight training will strengthen not only your muscles your bones and ligaments. Regular strength training can improve your posture, improve your muscle tone and help with weight loss by elevating your metabolism.

3) Stretch
Regular stretching will stop your muscles from shortening as you age and may reduce the likelihood of suffering from back pain caused by spending too much time sitting down. 

4) Develop your core
A strong core (the muscles that make up your abdominals and lower back) will make everyday activities like lifting and doing chores much easier and can keep your back healthy and pain-free.

5) Do activities you enjoy
Choose activities that you really enjoy and look forward to doing. If you don’t like running then try walking, dancing or cycling. Not so keen on going to the gym to do weight training? Try working out at home using body weight exercises. You are more likely to stick with an exercise routine you enjoy.

6) Wear the right shoes for the right activity
Wearing the wrong shoes (e.g. hard soled shoes for running) may increase your chances of suffering an injury. The right shoes can make all the difference to your enjoyment of your chosen exercise by making sure you are comfortable. 

7) Drink plenty of water
When we get exercise we produce sweat to keep us cool. It’s very important to replace this lost moisture by drinking plenty of water. Aim for 6 to 8 tall glasses a day plus extra if you are exercising hard to avoid becoming dehydrated.

8 ) Eat plenty of unprocessed fruit and vegetables
Fruits and vegetables contain vitamins, minerals and fibre, all of which are vital to your health. Cutting down on sugary processed foods and eating more fruit and vegetables will mean you are likely to get even more benefits from your exercise. 

9) Exercise with friends and family
Make fitness a family affair and make exercise sociable! Working out with other people can be a real joy and increase your motivation and exercise adherence.

10) Set fitness goals
Training without a defined purpose may cause you to lose motivation so try setting some goals to keep you focused.  Make your goals personal and time bound to help keep your efforts on track.

Nutrition and food is a very newsworthy subject and there have been some notable items in the media lately which have really got my goat! In this week’s newsletter I’d like to bring a couple of these stories to your attention…

The first story was an “expose” of how organic food had the same nutritional density as non-organic food. The article in question basically labelled organic food as overpriced and no better for you than its cheaper non-organic counterpart. While organic food may well have the same nutritional density as non-organic food (nutritional density being a reference to how many/how much vitamins and minerals are present in the food in question) the story missed the whole point of organic food: It’s not what it contains that’s important, but what it DOESN’T contain!

Organic food is grown/produced without the use of chemical pesticides, herbicides, fertilizers and without the routine use of antibiotics and growth hormones in raising cattle. In simple terms, food is grown/produced as naturally as possible. Obviously, this makes organic food more expensive than non-organic food but, on the plus side, you end up ingesting a whole lot fewer potentially harmful chemicals.

Most of the chemicals used by the non-organic farming and food industries are deemed safe for human consumption but as many as 30 are known carcinogens or otherwise linked to a myriad of other diseases. While these additives are usually considered safe when consumed in very small amounts, modern diets are often overly reliant on chemically-treated foods and so many people consume far more of these substances than is recommended. Because of a high consumption of these food additives, chemicals deemed as being safe for human consumption are  consumed in far greater quantities than is healthy and the risks associated with these chemicals increases exponentially.

While organic food might not give you any more vitamins and minerals than regular food, it doesn’t contain all the potentially harmful chemicals commonly found in regular food. Needless to say, the article that slated organic food as pointless and a waste of money failed to mention this particular fact; an example of selective reporting methinks.

Another food-related story that caught my eye (and raised my blood pressure!) was the report that a certain clown-fronted fast food chain has had a fizzy fruit drink certified as counting towards your fruit and veg intake for the day! Seriously, if you have one of these drinks, you can count it as a genuine portion of fruit. Maybe it’s the conspiracy theorist in me but the company in question was a major sponsor of the recent Olympics and so I can’t help suspecting that a favour is being returned for the financial support received…

Much of the information surrounding food and nutrition does not come from impartial sources. Studies are seldom independent and are often funded by the very company hoping to make use the final findings! Globally, the majority of the food we eat is controlled by about half a dozen super-companies who, coincidently, are also drug companies.

I may be guilty of making a leap and sticking my neck out a bit here but it’s not actually in these companies best interest for you to be healthy – otherwise you won’t buy the drugs necessary to control your high blood pressure, diabetes, cholesterol etc which are directly attributable to poor food choices. That begs the question; who paid for the organic versus non-organic food study and why was the whole chemical additives aspect completely ignored? Mmmm – curious!

Have you ever noticed how many adverts there are for foods that are generally bad for you? Statistically speaking, the more money spent on a particular foodstuff, the less healthy it is likely to be. It’s pretty rare you will see an advert for apples, bananas, chicken, fish, eggs and so on. You will, however, be bombarded by adverts for mass produced and highly processed food-like substances masquerading as real food; junk by another name.

I have a few simple rules that I use when food shopping which I find help me keep on the straight and narrow…

• Can you pronounce all the ingredients in the food in question? If not, don’t eat it
• Is the food one or two manufacturing steps away from its original form? If it no longer resembles a “real food” then it’s probably been all but stripped of any nutritional value and should be discarded
• Will the food last for more than a week or so without freezing? Real food goes off whereas food that has been heavily processed lasts for months before it becomes inedible. Stick with foods with a short shelf life
• Has the food been “enriched” with vitamins and minerals? This would suggest that the food in question contains very few healthful qualities and, in an attempt to remedy this, the manufacturer has attempted to add some. If the food has had to be enriched with vitamins and minerals, it’s probably not very good for you and should be avoided.
• Low fat usually means added sugar and salt. Fat might make you fat because it’s high in calories but sugar and salt are far less healthy. Eat a little less of the regular full fat version rather than try to “have your cake and eat it” by buying a reduced fat version. If you trying to lose weight by eating low fat biscuits and crisps you are really barking up the wrong tree!

Food is one of life’s great pleasures but it can also be a source of misery and poor health for many people. Eating a diet rich in natural foods is better than any short-term diet and eating that way will probably keep you healthy and out of your doctor’s surgery for years to come. Sadly, there is very little money to be made by promoting such advice so the message doesn’t always get out there but, really, when it comes to food, natural is best.

Wishing you a happy, healthy and active weekend,

Patrick Dale

Contributing editor ultra-Fit magazine

Questions or comments? We’d love to hear from you at [email protected]

 

 

Don’t be a Dope!

Safe Supplements & Drug Free Sport

By Karl Bickley

The contentious issue of drug free sport is always a controversial but highly discussed topic across the world, whether it be someone failing a drug test, refusing a drug test or an ‘inhumane’ feet of athletic performance that prompts questions of doping. The sporting world is filled with headlines of high-profile doping failures and accusations of doping that typifies the interest in, and the perception that utilisation of illegal compounds is now widely spread across all aspects of sport. Indeed competitors in a sport often become tarnished by the same brush if one high profile athlete from their chosen sport is found to have used a performance enhancer. Do we think that all elite sprinters are ‘clean” or Tour de France riders….probably not, given recent history.

So is there such a thing as a clean athlete?

The World Anti-doping Agency’s (WADA) code was created initially in January 2004 and was reviewed under consultation in 2006, with final amendments being made in November 2007 for implementation from the 1^st January 2009. Its purpose was to provide a set of harmonized rules which could be adopted by sporting associations and disciplines across the globe, the main goal behind them is to “…seek to preserve what is intrinsically valuable about sport. This intrinsic value is often referred to as, “the spirit of sport”, it is the essence of Olympism; it is how we play true”

Each individual athlete is made aware by their governing body or sport of the testing procedure and the list of substances classified as ‘Banned for use by the code’. In the code of Conduct, WADA state that, “Athletes or other Persons shall be responsible for knowing what constitutes an anti-doping rule violation and the substances and methods which have been included on the Prohibited List”. This identifies that it is clearly is the responsibility of the athletes and their individual or collective support structure to ensure they remain free from any banned substance or performance enhancer. Most professional/elite clubs or governing bodies will make the athletes sign an agreement accepting these rules and the ramifications of any doping offense. In addition, regular updates and information on changes to procedures and additions to the banned substances are often communicated to athletes, coaches, officials and medical staff to ensure they are always aware of the latest developments and warning not just to prevent cheating but also for health implications.

The recent weeks have seen three very high profile doping failures in the world of athletics and continual questions regarding the use of illegal substances in the Tour De France. In regard to the later it can seem that not one day passed without the leading riders being asked about the use of drugs. This once again highlights the media and public interest in the subject of doping in sport. While some of the recent failures have seen athletes saying they had been let down by people they trusted or did not knowingly take a prohibited substance and however truthful or valid these statements are, the standpoint on this is clear. WADA states that, “It is each Athlete’s personal duty to ensure that no Prohibited Substance enters his or her body”. If you compete in a drug free, WADA regulated or drug tested sport then you sign up and are aware of the rules and regulations around using performance enhancing drugs and the substances that are not permitted. A simple google search will produce lists of compounds and sub-compounds that are banned for use and also a list of over the counter medication that should also be avoided (these can contain banned substances).

This is where the questions surrounding doping becomes complicated and so the importance of education and awareness should be at the forefront of every competitor’s mind, “Athletes or other Persons shall be responsible for knowing what constitutes an anti-doping rule violation and the substances and methods which have been included on the Prohibited List”, shows how the collective members of WADA feel about this. There are some or an element to failed tests that are not just based around chemicals designed to unfairly maximise performance but relate to individuals who fail on medicinal compounds found in cold, flu and hayfever treatments for example. This means that each athlete should refrain from the purchase of over the counter medications without researching the medicine and its compounds, or should rely on prescribed medications from a medical professional. This however does mean the athlete is required to put an element of trust in a doctor or medic and their understanding of the code and the need to apply for a Therapeutic Use Exemption (TUE) should the required medication be on the banned substance list. If you are bound by the WADA code and in need of more information, you can refer to the UKAD website or the GLOBAL DRO (www.globaldro.com) database for information on banned substances that appear in medication that also includes a cross reference to check specifically to your sport and governing body.

Safe Supplements…..

The issue of doping and the continual speculation regarding performance enhancers also creates the need for additional security and protections from sports nutrition and hydration companies who work closely with professional athletes. The use of sports nutrition and supplements for enhanced legal gains in strength and power and for preparation, recovery and performance is a common practice at all levels of sport. The formulations of which are designed to help the athletes maximise their human performance. This means that companies such as USN work hard to ensure that products comply with WADA coding. Aside of the huge amounts of time and money invested in research and development and the utilisation the latest sports science and nutrition findings, we have to consider the compliance of the product not just for the now but also for the future based on any forthcoming rule changes.

There are two different programmes that provide extra assurances to the athlete and greater protection to the brand when it comes to ensuring products remain contaminant free and safe to use in conjunction with the WADA code. These both offer assurances that the products are contaminant free based on the list of banned substances quoted by WADA. It is essential to understand that these programmes offer a risk management solution. The first internationally recognised programme is ‘Informed Sport’ (IS) which is administered by HFL laboratories – the programme ensures all supplements and products that have passed the criteria for registration in the first instance and that manufacturing processes are clean and compliant. Following manufacture, products are released into consumer markets on positive release and each product and its batches are randomly selected and tested for known contaminants using a blind test system. This testing is left to the discretion of the IS programme with a minimum number of samples being tested each year. Products (including all flavour variants) listed by IS are required to carry the Informed Sport logo on the label. The logo will give a recognisable reference to a product which has been screened. All registered products and variants are also listed on the IS website.

The second testing programme is a custom testing process that is operated between the manufacturer and the testing facility. The tests are carried out at the same testing facility as the IS programme and offer slightly increased security to both the athlete and the sports nutrition brand. Custom testing covers testing from the comprehensive list of known contaminants that are banned by WADA. The main difference between the two testing procedures occurs during the screening process – the product will remain in quarantine and not distributed to teams, individuals or sold until the test results have come back and the certificate of analysis showing no contamination is issued. This product can then be given to the athlete or team along with a copy of the certificate (COA – certificate of authorisation). The majority of sports nutrition brands will not release this product into trade or to the massmarket and will instead sell or supply the product direct to the coach or individual thus creating a chain of custody that is traceable. At USN we have a separate agreement with the coach and individuals that covers our risk management processes and service level agreement, this is our commitment to ensure drug free sport and shows our dedication to the athlete and team to create a safe, secure and optimised supplementation strategy.

The cost implications of both programmes are extensive but it shows how supplement manufacturers take the issue of drug free sport seriously and provide heavy investment to guarantee clean products get to the performers who utilise their products. However, as the code states the athlete still remains ultimately responsible for any substance in their body. So, if you are an elite performer bound by WADA it is worth taking time to consider where you source your products and medicines from. Ask for the guarantees and assurances for the legitimacy or the screening of the product and contact your supplement company to investigate further what they do to screen for contamination. You should also register to use their websites for batch tested product purchases or check with your coach that the product you are taking has been screened for contaminants.

For more information – refer to the USN UK website www.usn.co.uk and register to use the athlete login section of the website at the bottom of the page.

Karl Bickley – is Athlete Liaison and Nutrition consultant at USN UK

 

 

 

Continued from newsletter 6th June 2014

Getting Body Typed is an empowering experience, to say the least. It opens you up to a level of understanding about yourself that is profound, intimate and extremely important if you are to function at your best. And at the end of the day, it just makes sense.

However, this is not sustainable or conducive to an efficient metabolism. In order to really benefit from the Body Type System and sustain the results of your fat loss, you really need to work through your cravings that is, eat the foods that stimulate your other less active glands and you must do this long enough so that your dominant gland become less active and no longer craves those foods that are detrimental to your metabolism like it once did. Adrenal gland stimulators are fats and salt, the Pituitary gland stimulator is dairy, the Thyroid gland stimulators are starches, sweets and caffeine and the Gonadal gland stimulators are spices, fats and oils. The more of an understanding you have of how certain foods affect your metabolism, the more control you have over your weight and health.Like the wrong diet, the wrong exercise programme can induce strain, fatigue, cravings and imbalance. Depending on our Body Type, we also tend to lack certain characteristics by nature, and this is where the ‘right’ type of exercise programme plays an important part in how our bodies need to optimally look and feel. When it comes to programme design, we need to play upon our body type strengths and weaknesses in order to reach our potential.

For instance, Adrenal Types need to base their exercise programmes on cardiovascular conditioning focusing more on getting their hearts healthier.  This is done perfectly through higher rep training (as ‘A’ Types are naturally more muscular and strong) and HIIT (High Intensity Interval Training) training protocols (thyroid hormone boosting exercise). The worst type of training for adrenal types to do is very low reps (3-5) as this puts massive strain on the adrenal glands and is not supportive in achieving that ideal athletic and lean adrenal look. The Thyroid Body Type exercise programme, however, needs to revolve around strength training (adrenal stimulating exercise.) Thyroid types, who are not as naturally muscular as their Adrenal counterparts, really need to encourage muscle growth, as this is what their bodies naturally lack. Low reps such as 6-8 work very well for Thyroid types, as they need their adrenal glands stimulated to create that streamline, tight and defined look.

So what about exercise and your Body Type?

The abilities your body has naturally come form the character of your dominant gland. To explain this more scientifically, at birth and during the developmental period, your dominant gland gave you your natural, inborn characteristics. For example, Pituitary Types who have an abundance of pituitary hormones have excellent cardiovascular systems as well as a natural quickness. If you are a Thyroid Type, you are also rewarded with a healthy heart paired with a flexible and naturally coordinated body.  If you are an Adrenal type, the abundance of adrenal hormones provides you with natural strength. And if you are a Gonadal woman, you have great endurance and a very strong connection to your body.

For instance, Adrenal Types need to base their exercise programmes on cardiovascular conditioning focusing more on getting their hearts healthier.  This is done perfectly through higher rep training (as ‘A’ Types are naturally more muscular and strong) and HIIT (High Intensity Interval Training) training protocols (thyroid hormone boosting exercise). The worst type of training for adrenal types to do is very low reps (3-5) as this puts massive strain on the adrenal glands and is not supportive in achieving that ideal athletic and lean adrenal look. The Thyroid Body Type exercise programme, however, needs to revolve around strength training (adrenal stimulating exercise.) Thyroid types, who are not as naturally muscular as their Adrenal counterparts, really need to encourage muscle growth, as this is what their bodies naturally lack. Low reps such as 6-8 work very well for Thyroid types, as they need their adrenal glands stimulated to create that streamline, tight and defined look.

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Francesca’s Body Type

When I was Body Typed as a Thyroid Type, my whole background of food and exercise choices just made sense. I understood why I was absolutely addicted to pasta and cereal and why, without fail, I would need something sweet to eat at about 3-4pm ever afternoon. It explained my dramatically fluctuating energy levels, my erratic moods and my flabby appearance. It also explained why I was naturally attracted to cardio machines in the gym instead of weights. I was a completely unbalanced Thyroid Type but before I was Body typed I really just didn’t understand WHY.

Getting Body Typed is an empowering experience, to say the least. It opens you up to a level of understanding about yourself that is profound, intimate and extremely important if you are to function at your best. And at the end of the day, it just makes sense.

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For more information and to get Body Typed, please contact Francesca at 
Bodytypinguk.com

Body Typing Case Study – Chris Carr

“I had always carried extra weight through my life and could never control my eating habits and this caused my fluctuating weight levels. My eating habits, looking back on it now were poor with no breakfast or lunch eaten. I’d just eat large evening meals followed by beer or wine. (Little did I know back then that these food habits were to do with my Adrenal Body Type Metabolism). I would also pick throughout the evening period prior to going to bed.

This continued for years, until the doctor diagnosed me with Type 2 diabetes in 2010. I then went on a calorie-reduced diet and lost 3 stone, as I was then, weighing in at around 24 stone. With the reduction in weight, I was able to reduce the diabetes medication down from three tablets a day to only one. However, over a couple of years, complacency set in and the weight came back on and it increased to just under 25 stone. At this point the doctor asked if I wanted surgery to drop the weight, as my blood sugars and pressure were going through the roof and my cholesterol was dangerously high as well.

It was at this low point in my life, I thought enough is enough, and before I left the Doctor’s surgery, I had made a commitment to myself to sort things out, before my body did that for me.

It was at this low point in my life, I thought enough is enough, and before I left the Doctor’s surgery, I had made a commitment to myself to sort things out, before my body did that for me. I considered a few gyms and liked the look of Gambaru Fitness so I sent an email to Jonathan to ask if he could help with the situation I was in. He responded very positively and said of course they could help and introduced me to Francesca and Body Typing UK.

I think I was at my lowest point prior to visiting the gym for the first time and felt really self-conscious about the way I looked and my obvious lack of fitness. When I met Francesca for the first time she was brilliant with me, as she has been ever since. She explained the principles of Body Typing and how being overweight was connected to hormonal imbalance and how my food choices and health issues had everything to do with my Adrenal Body Type and its metabolism and from that day forward, my perspective on food and how it affected my body completely changed. It was so enlightening finding out that my past food choices actually had an explanation and had everything to do with my Body Type and I could actually balance my metabolism with different food choices. So I continued to embark with my new healthy eating habits but now with more of a tailored focus to my Adrenal metabolism. At that point, I was really gaining an understanding of how certain foods were really detrimental to my Adrenal metabolism and which foods enhanced the efficiency of my metabolism and over a few weeks we started to see the weight coming off.

The weight loss carried on and after around 6 months I had lost approximately 6 stone and was able to start exercising at the gym, to build my fitness and self-esteem up. Francesca put me on a fitness programme that suited my strong Adrenal frame and I felt like I could do it – like I was capable and that was an amazing feeling. This has massively increased my confidence and self-belief and my awareness of my body is increasing continuously and in turn, my blood sugars, pressure and cholesterol all reduced to normal and I was taken off of all medication by the doctor.
I finally reached the target I set out to lose, mid-way through July last year, which was 10 stone. This, using Body typing, took me 9.5 months to achieve and has changed my life for good. I don’t view myself being on a diet, it’s now just what I eat and do. Going to the gym, or going riding with my son on our bikes, isn’t a chore, it’s a pleasure, and something I would never of had the strength, ability or desire to do a year ago.

Body Typing, is all about the balance in your system and you cannot gain this without a true understanding of how food affects the hormones in your body. Because I have worked through my Adrenal type cravings, I am able to have some adrenal stimulating foods every now and then such as beer, or some salted nuts, but maybe only once a month, rather than daily. Can I eat anything I like? Yes, but I don’t want to anymore and in any case I am not attracted to those foods in the way I was once in the past.

So that’s it really, I continue going to the gym 2-3 times a week, I have PT with Francesca and have also introduced my son (who is a Thyroid Body Type, by the way!) to Francesca to work on his diet and training plans, so all I can say honestly, is thanks Francesca.”

Eating healthily doesn’t mean no sweets or treats. Try this protein-packed dessert which might not be low in calories but it’s high in healthy fats but low in carbs!

Baked Chocolate Cheese Cake

Ingredients

250 grams low fat cottage cheese
½ cup low fat chocolate flavoured milk
4 scoops chocolate flavoured whey protein
5 heaped tablespoons organic peanut or almond butter
1 tablespoon of sieved cocoa powder

Directions

Place the cottage cheese and chocolate milk in a blender and whizz up until smooth. Pour the mixture into a bowl and stir in the protein powder and then the peanut butter. Combine until all the ingredients are evenly distributed. Pour the mixture into one large or four small oven-proof ramekins and place them on a deep-sided baking tray. Fill the tray with water half way up the side of the ramekin(s).

Place in a preheated oven set to 180 degrees centigrade and bake for 40-60 minutes. A knife inserted into the centre of the mixture should come out clean when the cheesecake is ready. When cooked, remove from the oven and when cool to the touch place in the fridge for 4 hours or, preferably, overnight. Sprinkle with anti-oxidant rich plain cocoa powder and serve.

Nutritional values per serving

Calories 337, Protein 41, Carbohydrates 14 grams, Fibre 3 grams, Fat 13 grams

More and more people are becoming carbohydrate conscious. It seems the penny is finally dropping: the less physically active you are, the less carbohydrate you need on a daily basis. This doesn’t mean that carbohydrates are in anyway bad for you; just that for best weight management results you should generally try and time their consumption around your most active periods. So, and assuming you have not just had a monster workout, here is a lower-carb alternative to a family favourite…

Courgette Lasagne – serves four

Ingredients

400 grams of lean mince beef
1 finely chopped onion
1 tablespoon olive oil
2 large courgettes cut lengthways into thin slices
1 tin chopped tomatoes
1 tablespoon tomato puree
2 teaspoons sweet or smoked paprika
1 clove crushed garlic
Fresh chopped basic to taste
50 grams of grated mature cheddar cheese
25 grams butter
2 tablespoons of English or French mustard (optional)
2 tablespoons sieved plain flour
300 millimetres of skimmed milk

Directions

Heat the oil, add the mince and onions and cook until the mince is browned and the onions have softened. Add the tomatoes and tomato puree, garlic, spices and herbs. Cover and leave to simmer for 10 minutes or so.

Meanwhile, pour the milk into a pan and heat until simmering. Add the flour, mustard if you are using and the butter and stir until thickened. If your sauce is too runny, add a little more flour. If it’s too thick, add a little more milk. Keep stirring to avoid any lumps.

Spoon about one third of the meat into a baking dish and place a layer of courgette on the top. Add another layer of meat and another layer of courgette. Continue until you run out of ingredients.

Next, pour the white sauce mixture over the top and sprinkle the cheese over the top. Place in a preheated oven set to 180 degrees centigrade and bake for 30 minutes. Serve with a large mixed salad.

Nutritional values per serving

Calories 380, Protein 30 grams, Carbohydrates 18 grams, Fibre 1 gram, Fat 21 grams

Looking for an easy, mostly healthy and really tasty dessert? Look no further than today’s recipe!

Baked Honey Apples with Chopped Fruit and Nuts – makes two

Ingredients

2 large washed, firm apples – any sort
50 grams of chopped nuts – almonds, walnuts and/or pecans work well
25 grams of finely chopped sultanas
2 tablespoons of honey
1 teaspoon of cinnamon (optional)

Remove the core from the apples using a paring knife or an apple corer. Place a “plug” of the core back into the bottom of each apple to prevent leakage. Spoon half of the chopped nuts and sultanas into each apple and then add a tablespoon of honey to each. Sprinkle each apple with half a teaspoon of cinnamon and then wrap them in tinfoil.

Place the apples on a baking tray and into a pre-heated oven set to 200 degrees centigrade. Bake for 30 minutes or so while you are relaxing and enjoying your main course. Remove from the oven, unwrap and serve with a tablespoon of low fat Greek yogurt.

Nutritional values per serving

Calories 295, Protein NA, Carbohydrates 58  grams, Fibre 7.75 grams, Fat 6.5 grams

While breakfast might be the most important meal of the day, dinner is often where a good day’s eating can go wrong. You get home feeling tired and hungry and that can result in dialling for takeaway or grabbing a nutritionally-bankrupt ready meal. This issue’s menu is quick to prepare, healthy and filling!

Salmon Fish Cakes – makes eight fishcakes/four servings

Ingredients

250 grams of cooked salmon – tinned is fine
250 grams of boiled potatoes (prepare the night before for speed)
1 tablespoon of lemon juice
2 tablespoons of mayonnaise
1 free range egg
100 grams of wholemeal breadcrumbs
4 tablespoons of extra virgin olive oil
2 tablespoons of finely chopped parsley – dried or fresh as available

Directions

Mash the potatoes and stir in the salmon. Make sure the mixture is smooth and free of lumps. Add the lemon juice, parsley and mayonnaise and stir again. Split the mixture into eight and shape into evenly-sized patties. Break the egg and whisk it in a bowl. Brush the egg over the fishcakes and then coat in the breadcrumbs. Leave the fishcakes in the fridge for 10 minutes to firm up. You can also make this dish the day before for the ultimate in healthy but quick to prepare meals.

Heat the oil and then cook the fishcakes over a medium heat until they are golden brown. Serve with a large mixed salad. If you have any left over, these fishcakes make a great lunchbox treat the following day.

Nutritional values per serving (two fishcakes)

Calories 405, Protein 16 grams, Carbohydrates 30  grams, Fibre 1.5 grams, Fat 25 grams

Quinoa is an unusual quasi-grain (actually a seed) that, other than soya, is the only non-animal derived food source that contains all the essential amino acids in meaningful amounts. While is makes a great rice substitute, quinoa (pronounced keen-waa) is a lot more versatile than that!

Turkey and quinoa meatloaf – makes five servings

Ingredients

1/4 cup quinoa
1/2 cup water
1 teaspoon olive oil
1 small onion, chopped
1 large clove garlic, chopped
500 grams ground turkey
1 cup frozen mixed vegetables
1 tablespoon tomato paste
1 tablespoon hot pepper sauce
2 tablespoons Worcestershire sauce
1 egg
1 1/2 teaspoons salt
1 teaspoon ground black pepper
2 tablespoons brown sugar
2 teaspoons Worcestershire sauce
1 teaspoon water

Method

Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.

Preheat an oven to 175 degrees centigrade.

Heat the olive oil in a large frying pan over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent; about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.

Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Add the frozen mixed vegetables. Shape into a loaf on a foil lined baking sheet. Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.

Bake in the preheated oven until no longer pink in the centre, about 50 minutes. Let the meatloaf cool for 10 minutes before slicing and serving.

Serve with salad or green beans and mashed potatoes and gravy. Is also very nice served cold or as a filling for sandwiches.

Nutritional values per serving

Calories 260, Protein 25 grams, Carbohydrates 15 grams, Fibre 1.2 grams, Fat 11 grams

 

Quinoa is an unusual quasi-grain (actually a seed) that, other than soya, is the only non-animal derived food source that contains all the essential amino acids in meaningful amounts. While is makes a great rice substitute, quinoa (pronounced keen-waa) is a lot more versatile than that!

Cranberry pecan quinoa – makes 12 servings

Ingredients

2 cups quinoa
4 cups almond milk
½ cup of flaked almonds
¼ cup pumpkin seeds
½ pineapple chunks – drained
½ cup dried cranberries
4 tablespoons honey
4 tablespoons lemon juice
1 teaspoon cinnamon

Directions

Rinse the quinoa thoroughly under cold running water to remove any bitter residue. Place the quinoa in a pan with the almond milk. You could use soya or regular milk if you prefer. Heat gently until all the fluid is absorbed – around 30 minutes. If the fluid is all absorbed but the quinoa is still undercooked, add another half a cup of almond milk and cook for a little longer.

Once the quinoa is cooked, place in a mixing bowl add all the other ingredients and stir thoroughly. Allow to cool and then chill.

Serve as a dessert or a refreshing breakfast or light snack. Stores for up to five days in a covered bowl in a fridge. For a special treat, pour a small amount of single cream over the final mixture to make a kind of luxury rice-pudding.

Nutritional values per serving

Calories 257, Protein 7.7 grams, Carbohydrates 33 grams, Fibre 7 grams, Fat 9.7 grams