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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 comprised, 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.
 
COMMENTS:
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Vegetable Lasagne

Vegetable Lasagne
Serves 6

This Vegetable Lasagne is anything but simple and fast, but once you know your way around making the various elements, you will have a great dinner-party classic that your meat-loving friends will LOVE and your vegan friends will appreciate. If you are entertaining non-vegans, simply replace the oil and almond milk (used in the white sauce) with butter and milk – and use real cheese at the end. Just be sure to keep it low-fat as much as you can.

Calories per serving = 349kCal

Macros per serving

  • Fats 3g
     of which saturates       1.5g
  • Carbs 3g
     of which sugars           14.3g
  • Fibre 7g
  • Protein 1g

 

Ingredients

900g butternut squash, sliced 5mm (trimmed weight)
400g courgette, trimmed and sliced 5mm (trimmed weight)
1 TB olive oil, to roast the vegetables
salt and freshly ground pepper
1 tsp olive oil, additional to fry the onions
1 red onion, peeled and diced
4 cloves garlic, peeled and sliced
1 tsp dried mixed herbs
2 TB red wine vinegar
1 tin chopped tomatoes
300g baby spinach
2 TB tomato concentrate
2 TB olive oil, to make the white sauce
3 ½ TB plain flour
500ml unsweetened almond milk
pinch nutmeg
9 dried sheets lasagne sheets (egg-free)
120g vegan cheese, grated


Method

  1. Preheat the oven to 180°C.
  2. Toss the slices of butternut squash and sliced courgettes in the olive oil until evenly coated. Season with salt and pepper and spread out on a large roasting tray. Roast for 30-35 minutes until the vegetables have softened and slightly caramelised. You will need to do this in two batches due to the volume of vegetables. Remove and set aside.
  3. In the meantime, in a large pan, heat a teaspoon olive oil and gently fry the onions and garlic until softened and slightly caramelised. Add the dried herbs and the red wine vinegar to deglaze the pan. Empty the tinned tomatoes into the pan, then fill the tin hallway with water, and add this water too. Simmer the mixture for 20 minutes, before adding in all the spinach. Stir well to wilt the spinach into the tomato mixture, then stir in the tomato concentrate. The water released from the spinach needs to evaporate from the mixture, so keep the tomato/spinach mixture cooking on a low heat until it has thickened and most of the moisture is gone. Set aside.
  4. Make the white sauce by adding the two tablespoons of olive oil and flour to a clean pan. Over moderate heat, whisk in the almond milk and continue cooking on a low heat for at least 15 minutes to allow the flour to cook out. Season with a pinch of nutmeg and salt and pepper.
  5. Egg-free lasagne sheets are dried, so they are best partially cooked in boiling water for 1-20 minutes, then removed.
  6. Assuming all the elements are cooked and ready, increase the oven temperature to 200°C. Grease a deep, roasting dish and spread 1/3 of the tomato/spinach mixture on the bottom of it. Place 3 lasagne sheets side by side on top of the tomatoes, then spread 1/3 of the white sauce on top of it, covering exposed lasagne totally. Layer half of the roasted butternut pieces on top of the white sauce and cover with another third of the tomato mixture. Cover this with all the roasted courgette slices, and lay 3 more lasagne slices on top. Spread a third more white sauce to cover the lasagne, followed by the second half of the roasted butternut. Add the remaining tomato mixture over the butternut and lay the last 3 lasagne sheets over. Spread the remaining third white sauce over the whole dish and dover with grated cheese.
  7. Cover with foil and bake for 20 minutes, then remove the foil and bake for an additional 10 minutes. Serve immediately with a lovely, fresh salad.

Allergens

Wheat
Almonds
Soya
Sulphites


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, 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 how to get in the best shape of your life.

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Spicy Sour Prawn Soup

Spicy Sour Prawn Soup
Serves 2

Such a simple prawn soup that explodes with flavour! The halved red chili and kaffir limes leaves (which can be found dried in the dried herbs and spices section) are infused in a good quality fish stock and simply served with warmed ready-cooked prawns. The freshly-squeezed lime juice lifts the whole dish to a necessary sour flavour, so do not skip it.

1 tsp garlic paste
1 tsp ginger paste
1 tsp lemongrass paste
630g good-quality warm fish stock
1 red chili, halved lengthways
3-4 dried kaffir lime leaves
juice of 1 lime
280g cooked, shelled King prawns
coriander, to garnish

Add the garlic, ginger and lemongrass paste to a medium-size non-stick pot. Use a silicon spatula to gently stir, cooking the pastes out over low heat. After 30-45 seconds, pour in the fish stock and add the red chili and kaffir lime leaves. Bring the mixture to a gently simmer for 3 minutes, then stir in the lime juice and add the prawns.

Allow the prawns to gently warm through for approx. 1 minute, then divide the soup between two warm bowls and serve garnished with fresh coriander leaves. Lush!


Calories per serving = 190Cal

Macros per serving

  • Fats 3g
     of which saturates       9g
  • Carbs 9g
     of which sugars           3.8g
  • Fibre 2g
  • Protein 33g

Allergens
Fish
Crustaceans
Celery (may be found in store-bought stock)
Sulphites (may be found in store-bought pastes)
Milk (may be found in store-bought pastes)

 


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, 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 how to get in the best shape of your life.

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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…
………………………………………………………………..

Do you want to get in shape for the Christmas season?

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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Spicy Breakfast Scramble

Spicy Breakfast Scramble
Serves 2

Jazz up your weekend breakfast with this spicy scramble. These eggs include a combination of red and green peppers which are cooked until they are completely soft before the eggs are added to the pan and scrambled as normal.

2 tsp chili oil
1 red pepper, seeds removed and cut into thin strips
1 green pepper, seeds removed and cut into thin strips
2 tsp harissa paste
4 large eggs
2 TB skimmed milk (optional)
generous pinch ground coriander
generous pinch ground turmeric
salt and white pepper
chives, snipped to garnish

Heat the chili oil in a non-stick pan and gently fry the red and green peppers over a low heat until completely softened and cooked through, adding the harissa paste towards the end.

In the meantime, whisk the eggs in a jug along with the milk, coriander, turmeric. Season with salt and white pepper.

Add the whisked eggs to the pan and cook, stirring continuously with a silicon spatula until the eggs have scrambled. (Do not be tempted to increase the temperature – just before you think they are done, remove them from the heat and continue to stir, as they will continue to cook off the heat).

Serve garnished with snipped chives and add more salt and pepper, if desired.


Calories per serving = 248Cal

Macros per serving

  • Fats 16g
     of which saturates       9g
  • Carbs 4g
     of which sugars           5.9g
  • Fibre 3g
  • Protein 17g

Allergens
Eggs
Milk


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, 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 how to get in the best shape of your life.

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Chicken and Winter Veg Tray Bake

Chicken and Winter Veg Tray Bake
Serves 2

A delicious hearty dinner perfect for the upcoming chilly season. The cooking of the vegetables are done in two stages as they have differing cooking times, but the extra effort will be worth it. We have made extra effort to bring the overall calories down and still maximise on flavour and texture. I would normally do this dish with pork chops, but lean chicken breasts work just as well, as we have done here.

120g butternut, cut into 3cm equal-size chunks
120g sweet potato, peeled and cut into 3cm equal-size chunks
4 tsp olive oil
1 large courgette, trimmed and cut into equal-size chunks
1 medium parsnip, peeled and cut into 1cm rounds
4 shallots, peeled and halved
2 chicken breasts, skinless and deboned
1 TB wholegrain mustard
1 tsp runny honey
salt and freshly ground black pepper
2-3 sprigs of thyme, picked leaves to garnish

Preheat the oven to 190°C.

Place the butternut and sweet potato chunks into a large bowl and drizzle over 2 teaspoons olive oil. Toss well to evenly coat. Spread them out onto a large roasting tray and place in the oven for 20 minutes.

In those 20 minutes, place the courgette, parsnips and onions to the same bowl the butternut and sweet potato was oiled in and toss well to coat in the residual oil still present in the bowl. Make superficial slices into one side of both chicken breasts, then heat one teaspoon olive oil in a clean pan and grill the chicken (sliced-side down) until golden brown over high heat, approximately. 2-3 minutes. Turn the breasts over using tongs and remove the pan from the heat to prevent them cooking them any further. (This step is only to brown the surface of the breasts.)

After the butternut and sweet potato chunks have cooked for 20 minutes, remove the tray from the oven and reduce the oven to 180°C. Add the courgette, parsnips and onions to the roasting pan, along with the chicken breasts (browned-side up) and spread everything out evenly so there is no overcrowding. Return the roasting tray to the oven for 20 minutes.

In a small bowl, whisk together one teaspoon olive oil with the wholegrain mustard and honey. After the second 20 minutes of cooking, brush this mixture over the chicken and drizzle the remaining mixture over the vegetables, tossing them a little to evenly coat, then return the tray to the oven for 5 additional minutes.

Test that all vegetables are cooked through and season with salt and freshly ground black pepper. Serve garnished with picked thyme leaves.


Calories per serving = 332Cal

Macros per serving

  • Fats 12g
     of which saturates       8g
  • Carbs 29g
     of which sugars           14g
  • Fibre 3g
  • Protein 24g

Allergens
Mustard
Sulphites (may contain)


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, 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 how to get in the best shape of your life.

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Egg-white Omelette with Mushrooms and Rocket

Egg-white Omelette with Mushrooms and Rocket
Serves 1

Getting as much flavour as you can into your mushroom filling allows you to do away with the yolks in this omelette – making a low-fat, high-protein breakfast of champions!

Calories per serving = 129kCal

Macros per serving

  • Fats 2g
     of which saturates       1.2g
  • Carbs 4g
     of which sugars           0.3g
  • Fibre 8g
  • Protein 1g

Ingredients

2 tsp olive oil
100g mushrooms, sliced
¼ tsp dried thyme
3 egg whites, lightly whisked
salt and white pepper
small handful rocket

Method

Heat 1 teaspoon oil in a pan and fry the sliced mushrooms until caramelised, adding the dried thyme halfway through. Season and set aside.

Wipe the pan clean and heat the second teaspoon olive oil. Season the egg whites with salt and pepper, then pour in the pan, tilting the pan to spread the mixture evenly.

Cook gently until completely cooked through, then add the mushrooms onto one side of the omelette. Top with rocket and fold the omelette in on itself. Serve immediately.


Allergens
Eggs


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, 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 how to get in the best shape of your life.

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Grilled Prawn and Bok Choy Dinner

Grilled Prawn and Bok Choy Dinner
Serves 2

Fancy something special? Why not try grilled bok choy and prawns. Served on a bed of quinoa, we added chili, lime and delicious sesame oil to bring all the flavours together. With some fancy plating, you can make a really special night of this. If you choose to skip the quinoa, this will be great on a bed of cauliflower-rice, seasoned with garlic and parsley (or coriander) as below.

2 large bok choy, halved lengthways
4 tsp sesame oil
90g uncooked mixed seed quinoa
2 cloves garlic, peeled and finely chopped
170g uncooked king prawns, shelled
salt
small handful parsley or coriander, finely chopped
freshly squeezed lime juice
½ red chili, seeds removed and sliced
2 tsp toasted sesame seeds

Bring a wide-bottomed pan of salted water to the boil. Place the four bok choy halves into the pan, side by side, cooking until tender – but still firm enough to retain their shape. Remove with tongs and place onto a tray lined with kitchen paper, cut-side down to drain.

Heat one teaspoon sesame oil in a griddle pan, using a silicon pastry brush to ensure the pan is evenly coated. Grill the bok choy, cut side down until clear grill marks are visible. Remove and set aside to keep warm.

In the meantime, bring 300ml water to the boil and add the mixed seeds quinoa, cooking over a moderate heat until all the water has evaporated. At the same time, in a separate pan, heat the second teaspoon sesame oil and lightly fry the garlic until softened and partially caramelised. Once the quinoa has cooked, stir the cooked garlic and any pan oils into the quinoa and set aside to keep warm.

Heat the third teaspoon sesame oil (in the same pan used to cook the garlic) and fry the prawns until cooked through – this doesn’t take long, maybe 3-4 minutes. Season with salt.

To serve, stir the finely chopped parsley (or coriander) into the warm quinoa and divide between two plates. Arrange the bok choy on the plates and top with the cooked prawns. Generously squeeze the lime juice over the prawns and garnish with the sliced chilies and toasted sesame seeds.

A final drizzle of the fourth teaspoon sesame oil over the whole dish and some additional salt seasoning (if needed) will finish the dish.


Calories per serving = 348Cal

Macros per serving

  • Fats 14g
     of which saturates       2g
  • Carbs 26g
     of which sugars           5g
  • Fibre 9g
  • Protein 27g

Allergens
Sesame
Crustaceans


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, 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 how to get in the best shape of your life.

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Curried Chicken and Mango Chili Salad

Curried Chicken and Mango Chili Salad
Serves 2

Running out of chicken salad ideas? We lightly coated our lean chicken breasts in a mild curry powder and grilled them to perfection. The bright, bold flavours of the sweet mango, acidic lime and spicy chili ‘relish’ is an ideal accompaniment. You can serve it over any salad leaves of your choice, but we love the delicate flavour of peas in pea shoots. Don’t forget the toasted almonds, they add a lovely texture.

1 TB flaked almonds
1 tsp mild curry powder
2 medium chicken breasts, skinless and deboned
salt
3 tsp roasted sesame oil
80g diced fresh mango
1 small red chili, finely chopped
1 lime, halved
½ large avocado, sliced
2 cups pea shoots
a few small mint leaves

Preheat the oven to 180°C.

Toast the flaked almonds in a hot, dry pan on the stovetop until golden. Remove and set aside.

Rub the curry powder onto the chicken breasts and season with salt. Add one teaspoon of the sesame oil into the same pan used for the almonds and colour the chicken breasts on both sides until golden. Transfer the breasts to an oven tray and place in the oven, allowing them to cook through for an additional 15-20 minutes. Remove and set aside to cool slightly before slicing.

In the meantime, combine the diced mango, chopped chili and the juice of half a lime juice in a small bowl.

Assemble the salad by lightly tossing the pea shoots in the remaining sesame oil. Divide between two plates and add the sliced avocado and sliced chicken. Top with the mango/chili mix and garnish with a scattering of the toasted almonds and some small mint leaves.

A squeeze of the remaining lime juice and salt will finish the salad perfectly.


Calories per serving = 338Cal

Macros per serving

  • Fats 20g
     of which saturates       7g
  • Carbs 3g
     of which sugars           6g
  • Fibre 3g
  • Protein 30g

Allergens
Almonds
Sesame


If you’re struggling to lose weight and need some guidance on the best nutrition for fat loss, 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 how to get in the best shape of your life.

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Shredded Chicken Lettuce Cups

Shredded Chicken Lettuce Cups
Serves 2

We love these lettuce cups because you can simply wrap them up and eat the delicious filling much like a traditional wrap. The recipe below will yield enough filling for two people, but the amount of lettuce leaves will depend on the size you have to work with. You may want to do 4 mini lettuce cups each, or two large ones each. And… if this all seems like too much effort, enjoy the filling on its own – it’s that good!

1 tsp olive oil
2 small-medium chicken breasts, skinless and deboned
1 medium carrot, peeled and cut into matchsticks
½ red pepper, seeds removed and cut into thin strips
4 spring onions, thinly sliced
small handful parsley (or coriander), finely chopped
1 ½ TB dark soy sauce
2 TB roasted sesame oil
2 TB sweet chili sauce
juice of 1 lime
4-8 iceberg lettuce leaves

Preheat the oven to 180°C.

Heat the olive oil in a pan and colour the chicken breasts on both sides until golden. Transfer the breasts to an oven tray and place in the oven, allowing them to cook through for an additional 15-20 minutes. Remove and set aside to cool slightly before using two forks to shred them.

In the meantime, combine the carrot, red pepper, spring onion and chopped parsley (or coriander) in a bowl. Add the soy sauce, sesame oil, sweet chili sauce and lime juice. Add the shredded chicken and mix well to combine.

Spoon the mixture into the lettuce cups and enjoy!

Calories per serving = 345Cal

Macros per serving

  • Fats 16g
     of which saturates       5g
  • Carbs 19g
     of which sugars           18g
  • Fibre 1g
  • Protein 29g

Allergens
Sesame
Soya
Wheat (may contain)


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