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How to improve gut health?

HOW TO IMPROVE GUT HEALTH

How to improve gut health has become a hugely debatable topic these days. It seems almost every health professional is talking about it and tbh rightly so.

Your gut health is extremely important and a common phrase used by many these days is,

“we are not what we eat, we are what we assimilate”

This means we are basically made up of and function accordingly to the foods we are able to process and use effectively.

For a whole host of reasons, our gut health has become compromised, especially within the last half decade or so as food manufacturing process has become overly modified to produce on a mass scale using the cheapest ingredients possible.

As this process has evolved we as humans haven’t been able to evolve quick enough to handle these changes. This has a huge impact on our gut health, and due to the gut-brain axis this has a knock effect to a whole host of issues, such as:

  • chronic fatigue due to poor sleep
  • bloatedness
  • excesses weight gain
  • poor immune system and function
  • dips in energy
  • constant gas
  • mental stress
  • poor clarity and decision making
  • an inability to perform or recover effectively from training

The list really is endless.

Can you relate to any of these?

So how can you improve your gut health?

Well here are my 5 top tips on how to improve your gut health:

  1. Assess your diet.

What kind of foods does the majority of your diet consist off?

Are the foods heavily processed or are they more single ingredient natural products?

If your food is more processed then chances are your gut is getting stressed as our bodies over time struggle to assimilate and digest the constant increase in additives and preservatives.

This has a knock on effect even to the healthy foods we consume as the gut just isn’t functioning effectively.

A general rule of thumb is if you look at the list of ingredients on the back of a food package and you can’t pronounce it then avoid it.

  1. Keep a food to mood diary.

Are you constantly bloated and have excessive amounts of gas?

Bloatedness and excessive amounts of gas is a key sign that you’re consuming a food that your body is struggling to break down.

Even if this food is deemed as healthy. The general population today accept this as the norm or use a digestive aid such as Gaviscon to help reduce the symptoms paying no attention to the fact this food doesn’t agree with you.

If you keep a ‘food to mood’ diary you can quite easily assess which foods may be causing you a problem and eliminate them from your diet.

On a daily basis write down the foods you eat and at what time. When you suddenly have dips in energy, get bloated or gassy or struggle to mentally focus and lose clarity, check back a couple of hours to see what you consumed. It can usually take 1-2 hours for symptoms to arise. This is a great tool for how to improve your gut health.

  1. How’s your poo?

I’m sorry but this needs to be mentioned if you want to know how to improve your gut health.

Visually assessing the look and consistency of your stools can give you a good idea if your diet is working for you.

In an ideal world, it should be numbers 3-5 on the Bristol stool chart below, (LINK TO CHART)

Every now and then it may be a little off point especially if you’ve eaten out at a restaurant or had a takeaway and that can be ok in mild doses but if it’s an everyday occurrence something needs to be done.

The Bristol stool chart;

  • Type 1 indicates problems with constipation from lack of fibre (such as attempting a zero-carb diet), low levels of beneficial gut bacteria, or from recently taking antibiotics.
  • Type 2 can be a symptom of Irritable Bowel Syndrome, and can also be associated with haemorrhoids, anal fissures, and long-term chronic constipation.
  • Type 3 is considered normal, but in some cases, may indicate latent constipation and some of the problems associated with Type 2.
  • Type 4 is optimal!
  • Type 5 is considered normal for people with two or three bowel movements per day, but it can also indicate incomplete digestion of food or insufficient amounts of fibre and other carbohydrates that feed gut flora.
  • Type 6 suggests an abnormally fast bowel transit time and can be a result of excessive stress, the use of laxatives, or certain gut health disorders.
  • Type 7 is classic diarrhoea—the result of foodborne illness, the flu, Crohn’s disease, and extreme gut irritation.

So, frequently experiencing stools that match Type 1 or 2 and Type 6 or 7 may indicate a problem that should be investigated further if you want to know how to improve gut health.

  1. Are you always sick and tired?

Did you know that the digestive system is equipped with the largest and most complex part of the human immune system?

Among other things, a balanced gut includes microbes that secrete chemical messengers that let immune cells know what to do to protect us from pathogens (bad bugs) and foreign substances.

Having plenty of good bacteria is essential as it protects us by leaving less opportunistic pathogens to grow.

It’s ironic that many of us take some form of over the counter or prescribed medication when we’re sick, which may fix the illness short term, but it should be known that these products destroy our gut lining and balance and can leave us open to more infections.  It doesn’t get to the bottom of how to improve gut health.

The immune system is heavily based in the gut, so if you find yourself getting sick or lacking in good quality sleep quite often, then you may need to address your gut health and improve on the good bacteria in your body.

  1. Are you gaining weight despite controlling your calories and training frequently?

If you are in a calorific deficit and train regularly but don’t really control the types of foods you’re consuming, (an if it fits your macros approach ) then these poor food choices could be the reason why you’re not shifting the fat.

Now I’m not saying you have to eat “clean” all the time, but the majority of your diet should come from healthy foods as mentioned above in point 1.

Poor food choices can have a massive impact on your gut health, which in turn can lead to a whole host of hormonal issues that could affect your hormonal balance and or your thyroid function.

Try and live by the 80/20 rule whereby 80% of your diet consists of single healthy ingredients and 20% can come from processed foods.  This will go a long way when knowing how to improve gut health.

 

I hope by now you have begun to realise how important your gut health is and you understand how to improve gut health.

If you do feel like you have an issue you can make some of the changes above and also add a good probiotic to your daily supplement routine. I suggest you do some of your own research on this to find the best one for you.

If problems still persist after a month of change then it might be worth having a gut health test to help identify what’s truly causing the issue.

Olly.
 
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Staying Motivated During Winter Workouts

Staying Motivated During Winter Workouts

Winter can be tough for good habits.

Gym attendance goes down as people fall off the wagon during the holiday season.

Christmas is built around food and togetherness, while the dark nights mean that motivating yourself to hit the gym for a winter workout is a harder task than it was during the long summer days.

With so many people giving up and accepting that they’ll pick up again during the New Year Resolution boom, how do you stay motivated? How can you squeeze out the very most results from your training during the winter months and stick with the process?

The Challenges of Winter

You already know why winter is a challenging time for fitness – especially if you’re starting to miss a session here or there.

It’s cold, dark, and hot home-cooked food seems more appealing every day. The reality is that it’s easy to get to the gym when everything’s perfect, but during winter time when you’re leaving work in the dark and have to get to the gym, you might feel the tug to just go home, get in bed and leave the winter workout till tomorrow.

The second challenge is tied to this: you’re in the dark more often and you’re going to be feeling some psychological effects of the dark winter days. This is seasonal affective disorder and its tied to being in the dark or having reduced sun exposure – it affects most of us to some extent.

Finally, you’re going to be facing down one of the biggest feast-focussed events in the English-speaking world in Christmas. Turkey is a lean protein, but pigs in blankets are not.

Step One: Prepare for Winter

This is simple – you can make some changes to your diet and lifestyle that help you get the most out of winter.

The first is to get plenty of vitamin D in supplement form. You’re going to be lacking sunlight during the winter months, meaning vitamin D deficiency is a big risk. You can keep your hormonal and psychological health a little more stable with this supplement, as well as normalising your energy levels. Key to staying motivated to train after a long day.

You should also be getting a high-nutrient diet to keep all your other vitamins stable during this trying time. Set yourself up for victory with high-quality plant and fish foods.

Step Two: Fix your Sleep Hygiene

Second is to get into a better sleep schedule. Stay up late watching Netflix? Why not just get up earlier and watch the exact same thing with a coffee while you take a leisurely prep for work? Winter is a time when sleep demands are higher and getting your 8-10 hours is even more crucial.

This means cutting out all those bright screens after a certain time and getting to bed for a high-quality sleep in a dark, cool room. Sleep boosts muscle recovery and growth, as well as being key to energy levels and mental health.

Step Three: Shift your Focus and Get Strong

If you’re feeling drained from a fat-burning diet, it might be time to take a break or reverse the gears.

Cutting for long periods of time can be taxing, while a month of maintenance or recomp-dieting can be a great choice. You need more calories during winter to begin with, and the “winter bulk” might be a bad idea if you’re worried about fat, but it’s a great time to focus on gaining high-quality muscle mass.

This means a mild, “lean” massing phase might be perfect. You get to focus on absolute strength, increasing your workout volume, and fixing up those weak muscles/movements. With hoody season coming on strong, you can focus on the silhouette muscles (arm/traps/delts) and the crucial postural muscles like rear delts, hamstrings, core, and the upper back.

It also means you can partake in the holidays eating without any sense of guilt or exclusion – making your holiday season feel normal and enjoyable!

Closing remarks

A healthy lifestyle is all about habit and routine. Winter workouts can test your commitment but it’s a great time to shift your focus.

The best way to handle a problem isn’t always to run through it: accommodating the increased eating and climate of winter can be key to making it one big positive result. You can use this time of heavy clothing to get strong, fix holes in your game, and reverse diet your way back to metabolic health.

Remember to keep yourself moderated, find a sustainable diet, and embrace the positives of this process. Training and dieting are positive ways of taking control over your body and improving your results, not torturing yourself. Winter is a tough time, but these 3 key tips will help you win all winter long.

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

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How to be healthy?

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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

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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

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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

 

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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

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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

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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

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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

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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