Posts

food pyramid

Food Pyramid – Why it’s wrong?

The Food Pyramid: Why It Might Be Ruining Your Diet

The food pyramid is a piece of nutritional guidance that the government put out in the 1970s. It’s been a big player in the way that most people eat over the past few decades, and it’s set the scene for how we talk about the “average” diet.

There’s only one problem: it’s awful advice.

Today, we’re going to take you through the food pyramid, where it comes from, what’s wrong with it, and how you can work past these out-dated ideas to improve your diet.

What is it?

The food pyramid was introduced by the government in the 1970s to provide general-guidance. It was a response to the way that nutrition culture had developed, as the 1900s saw some incredible fad diets rise and fall.

The prescriptions that the food pyramid provides are simple: carbs make up the majority of the diet, followed by fruit and vegetables, moderate amounts of dairy and fish, relatively small amounts of meat, and very little fats and sugars.

This isn’t wrong about everything, but there is a lot of misinformation there. This is because it was a system pushed by politicians, not nutritionists or other experts in the field. Clearly, this is a bad start!

What’s Wrong with it?

To start with, the food pyramid promotes dependence on simple carbohydrates which is an awful dia. Carbs aren’t bad by themselves but over-eating a carb-heavy diet is a huge risk for diabetes. Unsurprisingly, the type-2 diabetes numbers have shot up since the 1970s and its one of the top-10 killers in the U.K.

Restricting Healthy Foods, Promoting Unhealthy Foods

There are also huge problems with some of the foods that are limited – some great foods that are restricted to very few (2-3 servings). The most obvious of these are fats – even healthy ones. They may be high in calories, but healthy fats like nuts and seeds should be a big part of your diet and are great for heart health.

Beyond this, reducing the intake of dry beans, pulses, seeds, nuts, and beyond is a real problem. These are some of the healthiest carb and fat sources, but the food pyramid suggests restricting them while eating 6-11 servings of bread, cereals and pasta. This is the exact opposite of what the nutritional science says you should be doing!

So, the main problem we have is that the pyramid doesn’t really make sense. The wide base of huge carb consumption is a problem for diabetes risk, it pushes out healthy carbs and fats, and it pushes people to make poor choices about what to eat. This is, ironically, a failure at its only purpose!

One Size Fits All

Once we’re past the silly misinformation and mistakes, there’s a deeper problem to the food pyramid.

Simply put, your diet should not be the same as everyone else’s. You are an individual human being – your nutritional needs depend on everything from your age to the type of exercise you do. It’s not as simple as eating a set amount of servings of each type of nutrient.

The amount of proteins, fats, and carbs that you need are totally different to someone who runs ironman races, or an Olympic weightlifter, or a strongman. So why would you use the same diet template as everyone else?

The idea behind this food pyramid simply doesn’t make sense. You don’t need to eat a ridiculous pyramid of foods – you need a diet that responds to your individual needs and provides the nutrition to recovery and improve your physique/training. One size doesn’t fit all when it comes to food.

What Should you Be Doing Instead?

To start with, you need a diet that is moulded to the type of exercise you’re performing, the goals you have, and the foods you like. You need a diet that fits you, that you’ll be able to stick with, and that brings real results. The food pyramid doesn’t do this: it’s not enough guidance to be a diet, and it doesn’t consider that you’re a unique individual.

An effective diet also prioritises healthy fats and carbs. Instead of the nutrient-devoid white bread and cereals diet that the pyramid suggests. Pulses, beans, nuts, seeds, fish, veggies and fruits should make up the majority of your diet. These are the best sources of both carbs and fats.

You also need to be able to adjust a diet on the fly according to your time commitments, when you’re exercising, and what foods you like. This isn’t talked about as much, but it’s a key part of changing your behaviours and developing good food-habits.

Closing Remarks: Lessons from the Food Pyramid

The first lesson from the food pyramid is that you probably shouldn’t let politicians tell you what you should be eating. There’s a lot of money and politics in food and agriculture – politicians aren’t going to be an objective source or educated on nutrition science.

If you want nutritional advice, talk to an expert, not a government bureaucrat. You also need to match your nutritional needs to your personal biology and the exercise/activity/lifestyle you’re living. That’s the role of a coach, nutritionist or trainer, and it’s why we spend so much time trying to educate you on these areas.

Finally, work with someone who cares about your goals rather than pushing an agenda. What we do here at Action-Reaction is develop training and exercise plans that work together to produce health, fitness, and physique changes. This is what nutrition is about.

If you want to discuss your needs, or get further guidance on nutrition/exercise, get in touch. We love hearing from you and are happy to respond to any queries with expert, professional advice!

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
………………………………………………………………..

Would you like to learn how to eat your way to healthier lifestyle for just £24?

Start my 4 week trial today for just £24 with no onward commitment.  I’ll give you your money back if you don’t see or feel a change during the trial.

For more details or to sign up for the trial today click buy now link below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Follow me on

Weight loss foods

What are weight loss foods?

Can you eat foods that help you lose weight (weight loss foods)?  Well yes, and we all know what these are: wholefoods, being fresh vegetables and lean meats, however there’s a bit more to it then that.

In order to lose weight / drop body fat an individual needs to be in a calorific deficit, there are no two ways about it.

Macros (protein/fats/carbs) need to be set and can be adjusted accordingly in order to elicit a better response whether physical or mental. However once you have all these set in place you need to allow for some flexibility when it comes to food choices. Long gone are the days of chicken, broccoli and rice!

Now I’m not here to say that you should use a “if it fits your macros” approach, but I do believe that a combination of the two is the best method when creating a healthy sustainable fat loss plan.

Allowing yourself to include foods that you truly enjoy will show you that there is no need to be so restrictive in order to be successful. You do not need to suffer endlessly by removing all pleasure and joy.

However it is important to understand the calories you are consuming as most people (especially on the weekend) consume a significantly higher amounts of calories than they realise, which could stall their weight loss goals.

How to track your food intake?

MFPLogo copy

The easiest and most simple way you can track your intake is to use a free app like myfitnesspal.

Try this for a week, which will give you a good idea of how many calories you are really consuming and what your macro breakdown percentage is. Knowing this information is vital when comes to making changes to your physique.

If this confuses you then don’t despair. I can help.

My ART 12 week body transformation program has been designed to educate you on all things nutrition. This is not a one stop shop where you are left to do it all by yourself. By using my process you will begin to understand effective nutrition, applying what diet works best for you and how you can plan and prepare it based on YOUR lifestyle.

Isn’t it about time you started achieving the results you deserve?

Olly.
 
COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
………………………………………………………………..

Would you like to learn how to eat your way to healthier lifestyle for just £24?

Start my 4 week trial today for just £24 with no onward commitment.  I’ll give you your money back if you don’t see or feel a change during the trial.

For more details or to sign up for the trial today click buy now link below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Follow me on

How to be healthy?

Would you like to learn how to be healthy for just £24?

Start my 4 week trial today for just £24 with no onward commitment.  I’ll give you your money back if you don’t see or feel a change during the trial.

For more details or to sign up for the trial today click buy now link below…

We now live in an age where we are constantly bombarded with information on how to be healthy?  This information is mostly unregulated and can come from anyone who has access to the internet, more often than not from idiots who create fad diets such as ‘The Cotton Ball Diet”  WTF!!!  I’ll leave that one to your imagination.

Because of the mass of confusing information out there many people turn to the Government for advice, as surely the information provided by the people at the top is good advice backed by scientific research?

Erm…. Sadly NO.

When it comes to information on how to be healthy, the government, food companies and even qualified so called nutritionists are feeding you lies and bull shit. These big companies care about making a profit and will play on your emotions to get you buying into their myths so that you buy their products even if they are bad for your health.

But fear not!

I’m here to quash these lies as it could be these beliefs that are holding you back from getting that dream body.

10 lies the Government and food industries

are feeding you…

1) A calorie is a calorie

Many people say that the only important thing you need to think about in order to create weight loss is calories in versus calories out. So if you eat fewer calories than you burn then you will lose weight due to the law of thermodynamics.
Now essentially this theory is true, however I’m here to tell you that the quality of your calories matter. This is because different foods go through different metabolic pathways in the body and elicit different responses based on its quality. If you think that eating 1000 cals of processed junk compared to eating a 1000 cals of whole foods makes no difference then I’m sorry, you will never achieve successful healthy fat loss.

2) Saturated fat is unhealthy

For years now we have been told that in order to be healthy we must avoid saturated fat as it can increase the risk of heart disease.

This has been one of the pillars of mainstream nutritional advice that we have been plagued with for far too long.

Recent studies prove that saturated fat is harmless and has nothing to do with heart disease, and in actual fact consuming it raises good cholesterol (hdl) and changes the “bad” cholesterol to a benign subtype.

So there is no reason to avoid full fat butter or coconut oil. If it’s a natural fat then it’s a good fat.  This is how to be healthy.

3) Eating too much protein is bad for you

For some reason many of us believe that eating too much protein can damage your bones and increase the strain on the kidneys which can contribute to kidney failure. I don’t know where this came from but I do know GP’s still spout this crap even today.

What I can tell you is that if you eat protein regularly in relatively high portions it will actually increase bone density. Those with kidneys disorders are asked to reduce their protein intake but how many of us actually suffer from this condition?

More protein in the diet will increase lean muscle mass, reduce body fat which increases your body’s thermodynamics, and will lower the risk of diseases like cardiovascular disease.

4) Too much red meat is bad for you

We’ve been eating red meat for thousands of years and now suddenly it’s being blamed for heart disease, diabetes and even cancer. There is no study out there that proves the validity of these claims. However like most processed foods, the quality of the meat can have an effect.

Unprocessed red meat is perfectly fine if cooked correctly and consumed in moderation. Cheap processed red meat however can lead to issues.

As with any foods these days, quality does matter, and unfortunately price represents quality.

The bottom line here is that red meat is incredibly nutritious. It is loaded with vitamins, minerals, quality proteins, and healthy natural fats that are important for the body and brain. So if you want to eat red meat 3, 4, 5 times a week you can do so, as long as you don’t overcook it (burn it), and the meat is unprocessed.

5) Follow the pyramid diet for optimal health

The pyramid diet was originally published in the 70’s and specifies that you should follow a high carb, low fat diet.

This recommendation made by politicians (not nutritionists) has since been debunked and ironically the obesity epidemic began when the system was promoted.

Everybody responds differently based on different set Marco percentages and although this may work for a few, in my experience this isn’t optimal for most. The results from my 12 Week Body Transformations are proof of that from both a physical and mental perspective.

6) Fat makes you fat

This is an old school theory that has only really within the last 10 years been proven to be untrue. On paper it does make sense that eating more fat will make you fat as there are more calories per gram of fat than that of the other macro nutrients protein and carbohydrate. Fat based foods are therefore much more calorie dense meaning it is very easy to overeat your required calorific intake needed for your daily activity rate.

However on the flip side of the above, higher fat diets with a lower carb intake are much more successful when seeking fat loss, as long as you can still control your calorific intake. So the take home message here is that more fat won’t make you fat but will actually aid in fat loss.

7) You shouldn’t eat carbs at night time

“You can’t consume carbohydrates at night or you will store fat!”

You will have heard or have been told this theory at some point no, right?

It’s crazy how much it is still used or preached out in the fitness world today. The reason behind this is because most people who recommend limiting carbs at night do so because they believe your metabolic rate decreases at night therefore those consumed and unused carbohydrates will be stored as fat instantly.

This idea that you should avoid carbs at night because your metabolism slows down has been proven to be an invalid theory. Research now actually shows that not only does your metabolism NOT slow down, its actually no different to your resting rate during the day, plus if you exercise it’s actually shown to increase your sleeping metabolism significantly.

Also if you do have difficulty sleeping, including a carbohydrate source in your last meal of the day can activate certain chemicals in your brain that relax you, signaling sleep and encouraging a better nights recovery.

8) Low fat, fat free or low carb is a healthy alternative

Low fat, fat free or low carb diets are extremely popular these days and food manufacturers have cottoned onto this and started mass producing products to serve the public need for them. However all of these products are far from healthy and in order to be the product they claim to be, ingredients have been removed and replaced with unnatural chemicals that the body just doesn’t know how to utilise. You just have to look at the ingredients list to see it contains no real food at all, they are highly processed. The take home message here is to avoid these options as they do more harm than good, they are not healthy. When you see low fat, fat free or low carb think “chemical shit storm”.

9) Gluten free is healthy

Eating a gluten free diet is extremely trendy these days and to be honest most people when questioned about it have no idea what gluten even is.

If you have a known gluten intolerance then I’m in total support of you opting for a gluten free diet, but please bear in mind that just because the product is gluten free it doesn’t make it healthy. I have had clients on several occasions try to justify eating biscuits or cakes or similar because they were gluten free. However most of these foods are usually made from highly refined, high glycemic starches like corn starch, potato starch, tapioca starch and may also be loaded with sugar.

Dropping gluten should mean replacing it for real food, not highly processed foods that as a general rule of thumb we should be avoiding.

10) Eating 6 smaller meals a day will boost your metabolism, increasing fat / weight loss.

This is probably the biggest myth and misconception that I still hear day in day out. Let’s think about it for a second, do you really think your metabolism accelerates based on a meal to meal frequency basis? I don’t think so. This has been proven time and time again to be a complete myth, but here’s the catch.

Eating smaller meals more often can actually help you lose weight but not by speeding up your metabolism, but by increasing thermogenesis.

So how does it work?

By eating more often, generally with protein and fibrous veg servings with every meal, will help curb cravings and will keep you fuller for longer which will help stabilise blood sugar levels which reduced the desire to binge eating or snacking.

So if you want to eat 3/4/5/6+ meals a day then you can, do what works for you but don’t do it for the wrong reasons.

The take home message is this: Food manufacturers don’t truly care about your health they only really care about profit. The government and many qualified nutritionists know very little when it comes to real nutrition. Avoid fad diets, avoid heavily processed foods and always try to eat real, natural food as much as possible. Real food doesn’t need an ingredients list, real food ‘is’ the ingredient. 

Olly

…………………………………………………………………

Would you like to learn how to be healthy for just £24?

Start my 4 week trial today for just £24 with no onward commitment.  I’ll give you your money back if you don’t see or feel a change during the trial.

For more details or to sign up for the trial today click buy now link below…

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Follow me on

Fat-free Strawberry Frozen Yogurt Popsicles

Invest in popsicle / lolly moulds and you will be making these refreshing, guilt-free popsicles all summer long. (Reusable silicon or plastic popsicle/lolly moulds are approximately £9 on Amazon and will be a great investment if you have a sweet tooth. Most are 100ml in size and come in sets of 6).

Makes 7

Calories per lolly = 71Cal

Macros per Lolly:

  • FATS – 0g
    • of which saturates 0g
  • CARBS – 9.7g
    • of which sugars 9.7g
  • PROTEIN – 6.8g

Ingredients:

230g fresh strawberries, weight after trimming
3 TB fructose (fruit sugar)
450g fat-free plain Greek-style yogurt

 

Method:

Trim the strawberries and dice into small pieces. Place in a bowl and sprinkle over the fructose, mixing well. Cover and leave to macerate in the fridge overnight.

The next morning, blitz the strawberries to a puree and fold in three-quarters of this blitzed puree into the yogurt. Whisk well to combine.

Divide the strawberry yogurt between the 100ml lolly moulds*, stopping at intervals to add a little of the remaining blitzed strawberry puree. (This just makes it look pretty by giving it a mottled appearance. You can simply combine all the blitzed puree into the yogurt if that’s easier and quicker for you.) Click the lid/stick in place in each mould, and place upright in the freezer for several hours, preferable overnight.

Remove the popsicles from the freezer 30 minutes before eating and place them in the fridge. This will result in a softer texture – and may make it easier to remove the popsicle from the mould. (If you still struggle to remove it, run a little warm water on the outside of the popsicle mould and slide the lolly out.)

*You are likely to have some leftover mixture after filling the 6 moulds. You can simply place this in a small bowl or ramekin, cover with cling film and freeze along with the others, or leave unfrozen and enjoy as an addition to your breakfast smoothie.

Allergens
Milk

 

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation program

Follow me on

Salmon Fishcakes

Asian-inspired fragrant fishcakes with a lovely soy-mayo dressing. A great light meal perfect for Spring! (Tuna works just as well for this recipe, just check the amounts once drained as the tin sizes may differ.)

Serves 2 (makes 6 small fishcakes)

Calories per serving = 462 kCal 

Macros per serving:

  • FATS – 37g
    • of which saturates 12g
  • CARBS – 4.5g
    • of which sugars 2g
  • PROTEIN – 26g

Ingredients:

1 tin wild red salmon (170g drained weight)
½ tsp lemongrass paste
½ tsp ginger paste
½ tsp garlic paste
½ tsp minced chili
small handful coriander, chopped (plus extra to garnish)
1 medium egg, whisked
2 TB coconut flour
2 TB mayonnaise
½ tsp Kikkoman soy sauce
2 tsp Athleat’s coconut oil
lettuce or pea shoots, to serve
red chili, sliced, to garnish

Method:

Combine the well-drained salmon with the lemongrass, ginger, garlic, chili and coriander in a large bowl. Add the egg and coconut flour and stir until well combined. Form six 40-50g balls, gently squeezing out any excess moisture, then flatten gently into a patty shape. Place them on a tray and keep in the fridge for 20 minutes.

In the meantime, make a dressing by mixing the mayonnaise with soy sauce. Set aside.

To cook, remove the fishcakes from the oven. Melt a little coconut oil in a large pan and fry three of the fishcakes on both sides until golden over low-moderate heat, using a spatula to carefully turn them. This is easier done in two batches, (keeping the first batch warm in a preheated oven of 100°C) and repeating the process with the remaining coconut oil and three fishcakes.

Serve the warm fishcakes with a simple green salad and garnish with freshly sliced red chili and coriander leaves. Top the fishcakes with a small dollop of the dressing to finish the dish.

 

Allergens
Eggs
Milk
Fish
Soya
Wheat (may be found in the soy sauce)

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on

Crunchy Quinoa and Avocado Salad

A simple, well-balanced lunchtime salad that can be made ahead of time. We used ‘mixed seed’ quinoa (red, black and white seeds) which offer an earthier flavour and retains a slight crunch. Use a good quality soy sauce and simply top with all your favourites!

Serves 2

Calories per serving = 430 kCal

Macros per serving:

  • FATS – 23g
    • of which saturates 5g
  • CARBS – 26g
    • of which sugars 5g
  • PROTEIN – 26g

Ingredients:

90g uncooked mixed seed quinoa
4 medium eggs
2 tsp olive oil
4 large mint leaves, finely chopped
handful flat leaf parsley, finely chopped
1 TB Kikkoman soy sauce
100g cherry tomatoes, halved
½ large avocado, sliced
salt and freshly ground black pepper

 

Method:

Bring 300ml water to the boil and add the mixed seeds quinoa, cooking over a moderate heat until all the water has evaporated. Set aside to cool. In the meantime, boil the eggs to your liking, peel and set aside.

Once the quinoa has cooled, stir in the olive oil and the finely chopped mint and parsley. Stir in the soy sauce and divide the mixture between two bowls (or lunchboxes).

Add halved cherry tomatoes, the eggs and the sliced avocado. Season with salt and freshly ground black pepper. (If you are making this ahead of time, squeeze a little lemon juice on the sliced avocado to prevent discolouration.)

Allergens
Wheat
Eggs
Soya

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation program

Follow me on

Sausage and Mushroom Skewers

Sometimes you want to give eggs a skip at breakfast time, and this is a great way to enjoy the best parts of a fry-up, except in a lean way. If you are cooking for your partner, double up the ingredients and present it fancy! A good tip to remember: Pop the porkies in the freezer for 20 minutes before slicing them, making the process easier.

Serves = 1

Calories per serving = 292 kCal 

Macros per serving:

  • FATS – 17.8g
    • of which saturates 3.6g
  • CARBS – 15.7g
    • of which sugars 10.7g
  • PROTEIN – 14.6g

Ingredients:

2 reduced-fat pork sausages
4 mushrooms
¼ red onion
1 TB olive oil
1 TB soy sauce
chopped herbs, to garnish
small tomato, sliced to serve alongside (optional)

Method:

Preheat the oven to 350°F / 180°C.

Slice the sausages into 3 or 4 pieces and skewer onto the kebab stick, alternating with mushrooms and pieces of red onion.

Whisk the olive oil and soya sauce together and baste the kebabs. Bake in the oven for 20 min, turning after 10 minutes and basting with remaining marinade.

Serve immediately garnished with freshly chopped parsley and a sliced tomato on the side.

Allergens

Wheat
Milk
Soya
Sulphites (may contain)

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on

Overnight Oats and Berries

Oats are high in fibre, rich in anti-oxidants and surprisingly low in sugar carbs. This post workout snack can be whipped up in seconds the night before.  We also added protein powder: you probably have your favourite by now. (If you use soy protein powder, this recipe will be suitable for vegans, but we based our macros on whey protein powder.)

Serves 1

Macros per serving:

  • FATS – 5.1g
    • of which saturates 0.7g
  • CARBS – 29g
    • of which sugars 3.1g
  • PROTEIN – 15g

Ingredients:

40g raw rolled oats
½ TB whey protein powder
150g unsweetened almond milk
¼ tsp vanilla essence
Stevia, to taste
35g mixed berries

 

Method:

Place the oats, protein powder, almond milk and vanilla essence into a bowl. Stir well to combine, then cover and place in the fridge overnight.

The next morning, sweeten the oats using the sweetener of your choice (or drizzle with honey if you do not like artificial sweeteners) and stir well. Top with fresh berries and enjoy!

Allergens
Oats
Almonds
Milk

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation program

Follow me on

Mini Mushroom and Spinach Frittatas

We love these little frittatas! They are fairly quick to make, ideal for those doing keto and very convenient. Make a batch and keep in the fridge for up to 3 days. They only need 30 seconds in the microwave to reheat, so two in the morning and you will be good to go. We added a small amount of reduced fat cream cheese to the mix: if you have any of the flavoured ones on hand (like onion and chives), even better! It’s important to caramelise your mushrooms and wilt the spinach beforehand: it adds massive flavour and reduces unnecessary moisture, so don’t skip that step as tempting as it may be.

Makes 6

Calories per serving (1 serving = 2 mini frittatas) = 221 kCal

Macros per serving:

  • FATS – 14g
    • of which saturates 3.9g
  • CARBS – 2.6g
    • of which sugars 1g
  • PROTEIN – 18g

Ingredients:

2 tsp olive oil
170g mushrooms, finely chopped
45g baby spinach, stalks removed and thinly sliced
salt and freshly ground black pepper
6 medium eggs
70g almond milk
1 TB reduced-fat cream cheese
white pepper

 

Method:

Preheat the oven to 180°C.

Heat the olive oil in a large pan and fry the mushrooms until golden and caramelised. Add the finely sliced spinach and allow it to wilt. Lower the heat and cook until all moisture has cooked out. Season with salt and freshly ground black pepper. Set aside to cool slightly.

In a bowl, whisk the eggs, almond milk and cream cheese until well combined. Tip the cooked vegetables into the whisked eggs and stir well. Season the mixture with salt and white pepper.

Grease a muffin tin and use a small ladle (or ¼ size measuring cup) to evenly distribute the mixture into the muffin tin. There will be enough to make 7, and they should be filled 7/8th high. Place in the oven and bake for 15-20 minutes, or until a cake tester inserted into the centre of one comes out clean.

Allow to cool slightly, then run a knife around the edges to pry them out. (If you can brave hot sauce at breakfast time, these are great with a drizzle of Sriracha!)

Allergens
Almonds
Eggs
Milk

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation program can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation program

Follow me on

Mini Fish Pies

Have you ever seen those tiny casserole pots and wonder what people make in them? Now you know! These adorable fish pies are going to be a firm favourite in your home. We used ones (10cm wide and 5cm deep) which are widely available, as you know. You could use standard ramekins, but they are slightly smaller in size. Having said that, if you prefer to make a large casserole, simply triple the recipe below and use the same dish you would use to make a lasagne to serve 6. We monitored all macros to ensure you have a meal that is packed with flavour without compromising your goals.

Serves 2

Calories per serving = 414 kCal 

Macros per serving:

  • FATS – 16g
    • of which saturates 5.4g
  • CARBS – 36g
    • of which sugars 4.9g
  • PROTEIN – 28g

Ingredients:

1 large potato (300g peeled weight)
¼ cup skimmed milk
½ tsp Dijon mustard
salt and white pepper
1 TB olive oil, plus extra for brushing
2 small, round shallots, peeled and finely sliced
1 clove garlic, peeled and minced
35g frozen peas
juice of ½ lemon
8 raw prawns, peeled, heads removed
200g smoked haddock, cut into small chunks
small handful fresh dill, chopped
2 TB double cream
2 tsp sesame seeds

Method:

Cut the potato into smaller chunks and place in a pan of cold, salted water. Bring to the boil and cook the potatoes until tender, then drain and mash with skimmed milk and Dijon mustard. Season with salt and white pepper and set aside.

Preheat the oven to 180°C.

Heat the olive oil in a pan over moderate heat and cook the sliced shallots until softened. Add the garlic and frozen peas and cook for a minute longer, stirring continuously. Squeeze over the half lemon (catching and discarding any pips) and stir well. Remove the pan from the heat.

Halve the raw prawns lengthways and add to the pan of shallots and peas, along with the diced, raw smoked haddock, chopped dill and whipping cream. Stir well to combine the mixture, then divide the mixture between two, greased mini casserole dishes (or large ramekins). The mixture should come up 2/3 of the pots. Cover the fish mix with the mashed potatoes and brush the tops lightly with a little olive oil.

Place the mini casserole onto a tray and place the tray into the oven for 25-30 minutes. In the meantime, toast the sesame seeds in a small, hot pan until toasted.

Serve the fish pies garnished with a scattering of the toasted sesame seeds and a sprig of dill. Delicious with a side salad!

Allergens
Mustard
Milk
Sesame
Fish
Crustacean
Sulphites

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

Follow me on