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Beetroot and Quinoa Salad with Dill

Beetroot and Quinoa Salad with Dill

The earthy-flavoured beet goes really well in a salad such as this Beetroot and Quinoa Salad with Dill, which features so many exciting flavours. A great salad to enjoy in Veganuary! If you aren’t keen on giving up meat, add some diced, cooked chicken.)

90g uncooked mixed seed quinoa
40g hazelnuts, halved
2 TB olive oil
1 TB lemon juice
salt and freshly ground black pepper
2 large handfuls mixed salad leaves
small handful fresh dill, chopped
½ apple (55g), cored and diced small, squeeze lemon juice over to avoid oxidisation
200g baby beetroot (cooked), quartered

Bring 300ml water to the boil and add the mixed seeds quinoa, cooking over a moderate heat until all the water has evaporated and the quinoa has cooked through. Set aside to cool.

Roast the halved hazelnuts in a hot, dry pan until toasted. Set aside to cool.

In the meantime, make the dressing. Whisk the olive oil and lemon juice in a small bowl or ramekin. Season the dressing with salt and freshly ground black pepper.

In a large bowl, drizzle this dressing over the salad leaves. Add the dill and add the cooked (cooled) quinoa. Toss well to evenly coat everything.

Divide the dressed leaves / quinoa mixture between two serving bowls.

Over each bowl, scatter over the diced apples and beetroot chunks. Drizzle over any remaining dressing.

Garnish with the roasted hazelnuts and season the salad with salt, if needed.


Calories per serving = 469Cal

Macros per serving

  • Fats 28g
     of which saturates        3g
  • Carbs 38g
     of which sugars            16g
  • Fibre 2g
  • Protein 12g

Allergens
Hazelnuts


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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Vegetable Thai Red Curry

Vegetable Thai Red Curry
Serves 2

Are you doing the Veganuary Challenge this January? This is a fantastically fragrant Vegetable Thai Red Curry which will make you forget all about meat! We bulked it out with sweet potato, butternut and mushrooms – and cooked the veg to perfection before adding to the sauce. If you aren’t keen on giving up meat, add some diced chicken. Serve over rice noodles (if your macros will allow it) or courgetti or shirataki noodles. The macros are based on the curry alone.

150g sweet potato, peeled and cut into chunks (approx. 1-inch)
150g butternut, peeled and cut into chunks (approx. 1-inch)
1 TB olive oil
salt
2 TB flaked almonds
1 tsp olive oil
180g white mushrooms, quartered
50g red Thai curry paste
1 tsp garlic paste
1 tsp ginger paste
1 tin reduced-fat coconut milk
2 dried kaffir lime leaves
2 tsp soy sauce
1 tsp maple syrup
small handful chopped coriander

Preheat the oven to 200°C.

Place the prepped sweet potato and butternut chunks into a bowl. Drizzle over the olive oil and toss well to evenly coat. Spread out on a greased roasting tray and season with a little salt. Bake in the oven for 35-40 minutes, until they have cooked through (and partially caramelised on the edges.)

In the meantime, toast the almond flakes in a hot, dry pan until golden. Set aside.

Heat the teaspoon olive oil in a wok and add the mushrooms, cooking over high heat until they have caramelised but still holding their shape, approx. 3-4 minutes. Remove the mushrooms with a slotted spoon and set aside.

Over low-moderate heat (using the same wok) add the red curry paste, garlic paste and ginger paste. Cook for a minute, then tip in the coconut milk (shake the tin well before opening) and kaffir lime leaves, whisking the mixture well to combine.

Increase the heat and cook until the mixture reduces and thickens, stirring continuously (this can take up to 10-15 minutes.) Add the soy sauce and a very small drizzle of maple syrup, then add the cooked sweet potato, butternut and mushrooms back to the pan, ensuring the creamy mixture coats the vegetables. (The curry benefits from a bit of sweetness. If you prefer not to use maple syrup or sugar, you can use sweetener. If you are not worried about keeping it vegan, you can use honey as well.)

Once everything has warmed through, remove and discard the kaffir limes leaves.

Serve garnished with the toasted almonds and chopped coriander.

Excellent with rice noodles, shirataki noodles or courgetti*

* accompanying dishes not included in the macros.


Calories per serving = 392Cal

Macros per serving

  • Fats 25g
     of which saturates        14g
  • Carbs 32g
     of which sugars            12g
  • Fibre 8g
  • Protein 9g

Allergens
Wheat
Almonds
Milk
Crustaceans (may be found in come Thai curry pastes)
Soya
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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Sweet-and-Sour Chicken Stir fry

Sweet-and-Sour Chicken Stir fry
Serves 2

This delicious Sweet-and-Sour Chicken Stir fry takes minutes to throw together and is colourful, tasty and packed with flavour. Traditionally, sweet and sour stir-fries contain sugar, but there is more than enough sweetness from the pineapple chunks to enjoy this stir-fry with minimal guilt! We have served ours over rice noodles, but if you are a carb-watcher, you can enjoy this over courgetti instead.

45g reduced-sugar tomato ketchup
1 TB rice wine vinegar
½ TB soy sauce
2 TB olive oil
2 skinless and deboned chicken breasts, diced 1-inch
½ green pepper, seeds removed and sliced
½ red pepper, seeds removed and sliced
2 cloves garlic, peeled and minced
1 large thumb-sized piece of ginger, peeled and minced
70g canned bamboo shoots, (drained weight)
80g canned pineapples, chopped (drained weight)
2 portions rice noodles (average portion 45g each)
coriander, to garnish

Combine the ketchup, rice wine vinegar and soy sauce in a little bowl. Set aside.

Heat the olive oil in a wok or large non-stick pan and fry the chicken pieces until golden. Add the green and red peppers, garlic, ginger and bamboo shoots and continue to cook, stirring regularly until the peppers have slightly softened and caramelised.

Add the reserved sauce to the pan, and cook until the sauce reduces and coats the chicken and vegetables. Add the pineapple chunks to gently warm through.

In the meantime, prepare the rice noodles according to the packet instructions. (If you are using the instant rice noodles, this usually requires a simple 4-minute rehydration in a bowl of hot water.) Once done, drain and serve between two bowls. Spoon over the sweet-and-sour chicken mixture and garnish with coriander leaves.


Calories per serving = 495Cal

Macros per serving

  • Fats 14g
     of which saturates        3g
  • Carbs 53g
     of which sugars            15g
  • Fibre 8g
  • Protein 34g

Allergens
Wheat (may be found in soy sauce)
Celery (found in ketchup)
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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Veggie Bowl

Veggie Bowl
Serves 2

Full of fibre and goodness, this veggie bowl is something super-simple for meat-free Mondays. The caramelisation of the vegetables is key to this dish, as is the full-flavoured sesame oil drizzled over at the end. We then topped with a perfectly boiled egg. What’s not to love?

2 large eggs
1 TB flaked almonds
2 TB olive oil
250g cauliflower florets, blitzed to ‘rice’
salt
small handful chopped parsley or coriander
1 large courgette
½ red pepper, diced 1-inch
½ green pepper, diced 1-inch
½ yellow pepper, diced 1-inch
100g mushrooms, thickly sliced
2 tsp sesame oil, to finish
1 spring onion, sliced to garnish

Get the eggs in a pan of simmering water and cook to your liking. Once done, peel and set aside to keep warm.

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

Heat the one tablespoon olive oil in the same pan and tip in the blitzed cauliflower. Cook stirring regularly until no longer raw. Season with salt and stir in the chopped parsley or coriander. Set aside to keep warm.

Wipe the pan clean and heat the second tablespoon olive oil. Stir-fry the remaining vegetables over high heat until caramelised. They will cook at different times, so we suggest you add them to the pan in the order in which they are listed above, leaving 30 seconds in between each addition. You can also choose to fry them all separately, keeping the cooked veg warm while you fry each batch.

To serve, divide the cauliflower rice between two warm bowls and add the vegetables. Drizzle sesame oil over each bowl to bring all the flavours together and serve with the boiled eggs.

Garnish with sliced spring onion and the toasted almonds for a deliciously subtle crunch.


Calories per serving = 366Cal

Macros per serving

  • Fats 26g
     of which saturates        5g
  • Carbs 12g
     of which sugars            5g
  • Fibre 7g
  • Protein 17g

Allergens
Almonds
Eggs
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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Grilled Cod and Quinoa

Grilled Cod and Quinoa
Serves 2

This is a lovely fresh idea to use up frozen cod fillets sitting in your freezer, or that half-packet of quinoa staring at you from the pantry. Add a few fresh ingredients and you have yourself a tasty, healthy dish in less than 20 minutes.

2 x 120g skinless cod fillets
salt
2 tsp olive oil
65g quinoa
1 TB miso paste
½ large avocado, diced
juice of 1 lime
small handful coriander
freshly ground black pepper
120g cherry tomatoes, halved
chopped coriander, extra to garnish

Preheat the oven to 180°C / 355°F.

Place the cod fillets onto a greased baking sheet and season with salt. Brush with a little olive oil and bake in the preheated oven for approximately 15 minutes until flaky and done. (If you are cooking the fish from frozen, you may have to increase the time to 20 minutes.)

In the meantime, cook the quinoa according to packet instructions. Just before all the water has evaporated from the pan, stir in the miso paste and continue to cook the quinoa until done. Taste to season and set aside to keep warm.

Place the avocado, lime juice and coriander into a mini food processor and blitz well. Season with salt and freshly ground black pepper.

Serve the warm quinoa topped with the grilled fish and cherry tomatoes. Spoon the avocado sauce over and season the dish with salt and freshly ground black pepper before garnishing with additional coriander – and tucking in!

Calories per serving = 389Cal

Macros per serving

  • Fats 19g
     of which saturates        6g
  • Carbs 22g
     of which sugars            5g
  • Fibre 6g
  • Protein 28g

Allergens
Fish
Soya


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 Cauliflower Casserole

Spicy Cauliflower Casserole with Feta and Pomegranate
Serves 2

This vegetarian casserole is so packed with flavor, it’s highly unlikely you will want anything alongside it. For those athletes among you that require slightly more carbohydrates and protein, its fantastic served over bulgar wheat, pearl barley or even quinoa, but we simply had a fresh salad on the side. If you do eat meat, this goes exceptionally well with lean lamb cutlets. The cayenne pepper is optional – but highly encouraged so add as little or as much as you like.

530g cauliflower florets (from 1 medium head)

60g baby spinach
2 TB olive oil
1 tsp ground coriander
1 tsp ground cumin
1 tsp garlic powder

1 tsp sumac, plus additional to dust over dressing
¼ tsp ground cinnamon
¼ tsp cayenne pepper
70g reduced-fat feta cheese
2 TB flaked almonds
100g fat-free plain yogurt
12 large mint leaves, finely chopped
1 clove garlic, peeled and finely diced
pinch sumac
2 TB pomegranate seeds
salt and freshly ground black pepper

Preheat the oven to 180°C / 350°F.

Place the cauliflower florets and baby spinach in a large bowl and add one tablespoon of the olive oil, coriander, cumin, garlic powder, cinnamon, cayenne pepper along with some salt and pepper. Toss well to evenly coat, then tip into the greased oven-proof dish. Crumble over the feta cheese and drizzle with the second tablespoon olive oil.

Cover the dish with foil and place in the oven for 40 minutes.

In the meantime, toast the flaked almonds in a hot, dry pan. Remove and set aside. Use this time to make the dressing. Combine the yogurt with the finely chopped mint leaves and garlic. Season with salt and pepper and a pinch of sumac.

After the cauliflower has been cooking for 40 minutes, remove the foil and roast for an additional 10 minutes. Remove and serve topped with pomegranate seeds and the toasted almonds. Drizzle with the yogurt dressing and serve immediately.

Calories per serving = 386kCal

Macros per serving

  • Fats 7g
     of which saturates       5.1g
  • Carbs 2g
     of which sugars           12.3g
  • Fibre 2g
  • Protein 6g

Allergens
Almonds
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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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.
 
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.
 
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