Month: October 2016

Wildman 10K

In this blog I’ll be talking a little bit about “off-road” adventure races and giving you a short and sweet workout to complete in preparation for your first adventure race.

Green is good – think Pop-eye!

I’m a smoothie convert mainly as I’m a big fan of the recent nutrabullet style blenders. They’ll deal with nuts and seeds and are really easy to clean. The kids love helping make them to, which is great as its another activity on the long afternoon shift! Why the green smoothie? I use myfitnesspal to monitor my […]

Wildman 10K



In this blog I’ll be talking a little bit about “off-road” adventure races and giving you a short and sweet workout to complete in preparation for your first adventure race. (more…)

Green is good – think Pop-eye!



I’m a smoothie convert mainly as I’m a big fan of the recent nutrabullet style blenders. They’ll deal with nuts and seeds and are really easy to clean. The kids love helping make them to, which is great as its another activity on the long afternoon shift!

Why the green smoothie?

I use myfitnesspal to monitor my diet and as I descended like the millennium falcon to my goal weight I became more interested in the micro-nutrients (see blog on macros and micros etc here) I was getting in my diet. The challenge was how to move forward for the longer term to maintain my weight and optimise my health.

Missing vitamins

I noticed I was missing my iron and vitamin A target by a mile every day. My initial response was to get a standard vitamin supplement from my local supermarket. This is ok, I do like supplements as a mopping up approach to get what you need. I just don’t think our bodies can make maximum use of nutrients unless the majority come from real food.

Vitamin A

Is used in the body to support immune function when fighting infections. Be careful you don’t get too much though the NHS recommend 0.6mg for ladies and 0.7mg for men per day. You can find out more here.

Iron

Is fundamental to the production of red blood cells and in turn deficiencies can impact on the production of energy in your body. Low iron is quite common and is termed anaemia once your iron levels hit a certain point. You can find out about anaemia at the NHS site here.

The Smoothie

This recipe is hitting my vitamin A and helping towards my iron and intake of other vitamins. I love the fact that the blender will deal with my need for greens and nuts in one. The nuts also give a smoother finish as well which is a nice change (although a  nightmare to get out of carpet if your eldest drops a cheeky little taster!)

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Try this smoothie;

  1. Medium apple
  2. Medium Banana
  3. 60g of Spinach
  4. 10g of cashews
  5. Cup of water
  6. (I put in some strawberries and grapes that needed eating, save the waste!)

Blend and enjoy!

The calories and % Recommended Daily Allowance (RDA) are approx and for one person, you could split it if this is too much and still get a bit of what you need);

  • Calories – 250
  • Vitamin A – 100% RDA
  • Vitamin C – 50% RDA
  • Iron – 15% RDA
  • Calcium – 15% RDA

I would say be mindful of the amount of fruit when making smoothies, although natural, they will still put a dent in your calories overall. You could split this and serve two, I guess I’m just keen!

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How much is your breakfast?



Following a few requests I am going to take you through how I make my current favourite breakfast.

Sweet potato & apple frittata with cottage cheese.

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I eat this breakfast because I enjoy it and it is natural, real food (one of my young children will eat it as well, which continues to amaze!). Sweet potato is low GI and an excellent source of vitamin A. Eggs are an excellent source of protein and vitamins. The cottage cheese is a great source of calcium, essential in our diet for healthy bones and staving off bone diseases such as osteoporosis.

The nutrition

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  • Cals – 350 cals
  • Protein – 24g
  • Carbs – 39g
  • Fats – 11g
  • Fibre – 6g

In terms of return on calorie investment I think this is a solid breakfast and keeps me full. Looking at the macro split (see previous blog here for more on macros & micros) it has a good balance across the three groups.

The cost – £1

  • Sweet potato – 75g = 9p
  • Apple – 1 medium (around 75g) = 25p
  • Two eggs – large = 40p
  • Cottage cheese – 100g = 35p
  • Total = £1.09 (per adult serving)
Prices approx from MySupermarket

This could as easily be a lunch or dinner and in my opinion is a very economical way of getting some good nutrition. You can add cinnamon which goes nicely with the apple and also swap the cottage cheese out for yogurt. If you want a slightly different take you can also substitute one of the eggs and use pea protein which gives more of a flat bread finish.

Time – 10 minutes

Nowadays we are all tight for time, some people may prefer to pay more for prepared meals or may not be at home. If you can prioritise the time do, you are worth it!

Instructions

  1. Peel and grate half a sweet potato – microwave for around 2 minutes.
  2. Whilst in the microwave, rinse grater and core and grate an apple (leave in skin).
  3. Combine sweet potato and apple then beat in two eggs.
  4. Lightly oil a pan and fry for approximately 2 minutes on each side.
  5. Serve and add a tablespoon of cottage cheese.

I am a complete nightmare in the kitchen so believe me when I say, this is simples and will take you about 10 minutes.

Takeaway

Well, not literally but do give this a try and let me know how you get on. Its a tasty no brainer – 10 minutes and £1 a head!

To read my other blogs about fitness or diet you can see them here.

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Until next time – Live strong, Strength rocks!