Homemade Tortilla Chips!

Healthy Tortilla chips

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Serves 4

Ingredients

* 4 Corn Tortillas (one per person)

* 1 Tablespoon of Rapeseed Oil

* 2 Teaspoons of smoked Paprika Powder

* A Sprinkle of Salt

 What to do

Preheat oven to gas mark 4.

Lightly and evenly brush the oil on the tortillas with pastry brush on both sides.

Cut into into 6 triangle shaped wedges.

Put parchment paper on a large baking tray.

Place tortilla wedges on tray without overlapping.

Sprinkle the Paprika and Salt over the tortillas and place in the oven for 8 to 10 minutes.

Once golden take out and allow to cool, they’re then ready to enjoy!

–Resident Chef Alicia <3

Homemade Hummus!

Simple Fresh Hummus

 hummus-celery

Ingredients

* 400g Tin of Chickpeas

* Juice of 1/2 a Lemon

* Teaspoon of Tahini

* 1 Peeled Garlic Clove

* Tablespoon of Olive Oil

Wash and drain the chickpeas then blend together with  the remaining ingredients. If the consistency is too thick just add a little water.

This will hold the in fridge for up to 5 days.

–Resident Chef Alicia <3

Salt & Pepper Kale Crisps

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Yummy, Healthy & Easy to Make!

Ingredients

* 1 Bag of Kale

* 1 Table Spoon of Olive Oil

* A Generous Sprinkle of Freshly Ground Salt and Pepper

 

Preheat oven gas mark 4

Wash and dry the Kale, then roughly chop up the Kale (unless already chopped) into a bowl.

Proceed by adding salt, pepper, oil and mix in well.

Get a baking tray and line with parchment paper.

Spread the Kale on the tray, try not to overlap as it will stop the kale from crisping up.

Bake for 15 minutes then take out oven and allow to cool.

There you have it, easy but delicious kale crisps!!

 

 

-Resident Chef Alicia <3

Gnocchi Bake

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This is a perfect family recipe that should keep everyone happy!

 * 250 kg Lean Steak Mince Beef

* Teaspoon Rapeseed Oil

* 150g Mozzarella

* 500g Potato Gnocchi

* 1 Red Onion

* 200g Baby Button Mushroom

* 390 Chopped Tomatoes

* 1 Jelly Beef Stock Pot Diluted In 100ml

* 170g Spinach

* 3-4 Basil Leaves

* 1 Large Clove

* 2 Tablespoons Tomato Puree

* Salt and Pepper To Taste

Instructions

1. Pre heat the oven on gas mark 5 / 190 degrees

2. Finely chop the red onion and place in the preheated deep pan with oil. Sweat down on moderate heat and set aside for later.

3. Brown the mince in the same pan and then drain the excess liquid. Also set aside.

4. Wipe the mushrooms clean and throw them in the pan with crushed garlic, stirring continuously for 3 minutes

5. In the meantime bring water to boil then turn down and simmer gnocchi with salt (optional) for 2 minutes, then drain.

6. Boil the kettle and place the spinach in a colander, pour the water over the spinach and drain, squeeze out any excess water with clean tea towel.

7. Put the spinach and mince in the pan with the mushroom, stirring in the puree. Once mixed in add, the stock and chopped tomato. Simmer down for few a minutes before mixing in gnocchi.

8. Transfer all into an oven proof dish. Tear the basil and mozzarella and scatter evenly over the top.

9. Place the dish in the oven for 25 minutes and all that is left to do is to enjoy.

–Alicia, Resident Chef

HEALTH BENEFITS OF DRINKING WARM LEMON WATER

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Lemons are vitamin C rich citrus fruits that enhance your beauty, by rejuvenating skin from within bringing a glow to your face. One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy.

Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies

Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial

It balances maintain the pH levels in the body

Having warm lemon juice early in the morning helps flush out toxins

It aids digestion and encourages the production of bile

It is also a great source citric acid, potassium, calcium, phosphorus and magnesium

It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases

It helps reducing pain and inflammation in joints and knees as it dissolves uric acid

It helps cure the common cold

The potassium content in lemon helps nourish brain and nerve cells

It strengthens the liver by providing energy to the liver enzymes when they are too dilute

It helps balance the calcium and oxygen levels in the liver In case of a heart burn, taking a glass of concentrated lemon juice can give relief

It is of immense benefit to the skin and it prevents the formation of wrinkles and acne

It helps maintain the health of the eyes and helps fight against eye problems

Aids in the production of digestive juices

Lemon juice helps replenish body salts especially after a strenuous workout session

Packed with all the goodness, make it a point to begin your day with a glass of warm lemon juice. Its cleansing and healing effects will have positive effects on your health in the long run.

Thanks to foodmatters.tv

The Busy Dad and Busy Mom Workout!

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No matter what technological advances come out to make our lives more efficient and effective, we seem to have less and less free time in our daily lives. With the daily responsibilities of being a parent, it seems nearly impossible to consistently make time for the gym. But don’t worry; there are exercises you can fit into your existing day that can be surprisingly effective. If you want to lose weight and have more defined muscles, fit the below routine into your daily schedule for 4 weeks.

The Wake and Tuck

After your alarm clock goes off, tuck your knees to your chest and wrap your arms around your knees. Now, just rock slightly from side to side. This will wake up your spine and stretch your legs a bit. After doing this stretch for about 30 seconds, straighten your legs and move them from side to side (keeping your back on the mattress). This will further loosen your back and also engage your core. Depending on how you feel, you can choose to do 10 or 15 crunches in bed.

The Doorknob Squat

This might seem silly, but it works well. For your morning routine (the time you spend in the house before you leave for work), every time you touch a doorknob do 10 squats. Personally, I touch about 6-8 doorknobs on average during my morning routine. So before I even leave for work I have already done about 60 squats, which are a powerful bodyweight exercises and a great calorie burner.

The Ab Flex

During your drive to work do at least 5 sets of 15 ab flex’s. Squeeze your abdominal muscles as though you’re trying to touch your ribs to your stomach, hold for a couple seconds, then release. Of course, it goes without saying if this exercise takes away from your attention on the road, then stop doing them.

At this point, you are arriving at work and you have already stretched your legs and back and exercised your legs and abs. The first time you do this morning routine, you might find you feel more awake than you have in a long time and more focused and attentive at work. The human body is very adaptive and responds to change well. Your body will reward you with even these subtle changes to your daily routine.

The Three Card Monte

I realize once you get to work you’re busy, but no one is too busy to take a 30 second break here and there. Grab a deck of Strength Stack 52 bodyweight fitness cards and deal three cards (called the Three Card Monte). Each card will give you an exercise that requires only your bodyweight. Three cards are just enough to get your blood flowing, keep your metabolic rate high and thus keeping your energy level up. An average workday lasts 8 hours (not including an hour for lunch). If you can focus on playing Three Card Monte once an hour you will have completed 24 exercises just during your workday. Do you realize that most people who go to the gym for an hour every day don’t do 24 exercises? You completed 24 exercises taking only a 30 second break every hour, wow!

The 10 Minute Lunchtime Battle

You know how to play War with a deck of cards right? Simply grab a friend and a deck of cards, or use your Strength Stack 52, and play a game of War. With Strength Stack 52, playing War is easy, whoever deals the lowest card number has to do both exercises on the card. If you are using a regular deck of cards, you will need to determine what exercises should be given to the person who loses the hand. After playing War for just 10 minutes you will definitely notice a heart pumping workout.

The Evening Drop

This is a fun exercise to do with your family. Assign a “keyword of the day” and don’t tell anyone. Let’s assume the keyword is dog. Now, whenever anyone in your household says the word dog, you have to drop and do 10 push-ups. The next time that word is used, do 9 push-ups, then 8 and so on. The first time you do this your kids will laugh wondering what keyword made you drop. And if your kids are normal, if they find out what that keyword is, they will use it to their full advantage.

So now you are at the end of your day, you have worked your entire body, never needed to go the gym, never needed to carry any equipment with you and didn’t need to schedule any time for a workout, yet you burned a bazillion calories and firmed every muscle in your body. Great work!

This article was written by Sergeant Michael Volkin, inventor of Strength Stack 52 fitness cards, a unique way to transform bodyweight exercises into a fun and competitive workout.

One For The Guys: Man Of Steel Work Out!

Work Out & Meal Plan

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So for all you guys who want to get fit or just buff up a bit (or a bit more) we’ve got the Man of Steel work out and meal plan to help, thanks to http://www.strengthstack52.com !

(Girls… Thank us later!)

 

Ideally, you should be on a 2 day on-1 day off cycle.

Monday (Upper body, strength)

  • Incline dumbbell press – 4 sets x 5 reps
  • Flat dumbbell press – 3 sets x 5 reps
  • Weighted chin ups – 4 sets x 5 reps
  • Dumbbell/Barbell row – 3 sets x 5 reps

Tuesday (Lower body, strength)

  • Deadlift – 5 sets x 5 reps
  • Squat – 5 sets x 5 reps
  • Front lunges – 3 sets x 8 reps per leg
  • Calf raise – 5 sets x 12 reps

Wed (Rest)

Thurs (Chest and Back, hypertrophy)

  • Incline dumbbell press – 3 sets x 8-10 reps
  • Cable crossover – 4 sets x 10-12 reps
  • Weighted chin ups – 3 sets x 8-10 reps
  • Seated cable row – 4 sets x 10-12 reps

Friday (Shoulders and arms, hypertrophy)

  • Seated dumbbell press – 3 sets x 8-10 reps
  • Side lateral raise – 3 sets x 10-12 reps
  • Front Lateral raises – 2 sets x 10-12 reps
  • Any bicep curl variation – 6 sets x 10-12 reps
  • Any tricep extension variation – 6 sets x 10-12 reps

Saturday and Sunday (Rest)

Note: You can do some soft tissue work (with foam roller or tennis ball), some stretching, and maybe even some walking but don’t do any high intensity activities.

 

The Tailpipe meal plan

Consume 5,000 calories a day with as much protein a possible. If you want specific recommendations on meals, check out Jim Stoppani’s meal plan at Bodybuilding.com .

Monday

Breakfast: Oatmeal with dried fruit and almond milk. 1 serving of fruit.
Snack: Natural protein bar. Sports recovery drink
Lunch: Salad of your choice but must include chicken breast, 30g avocado and 90g low-fat cheese. Low-fat dressing.
Snack: 60g nuts.
Dinner: 125ml vegetable soup. 180g salmon with lemon sauce, asparagus and wild rice.
Snack: 250ml fat-free cottage cheese. 30g nuts.

Tuesday

Breakfast: Protein shake (blend 1 banana, 50g berries, 1 scoop protein powder, 250ml almond milk).
Snack: Hummus with carrots
Lunch: 250ml vegetable soup. Salad with chopped turkey.
Snack: 1 green apple. 2tbsp almond butter.
Dinner: 180g chicken breast with 2tbsp honey chili sauce, quinoa and snap peas.
Snack: 20g casein protein.

Wednesday

Breakfast: Egg white omelet. Handful of strawberries.
Snack: 225g cottage cheese.
Lunch: Tuna salad with greens. 250ml soup.
Snack: 8 almonds. Carrot, apple, celery and ginger juice drink.
Dinner: 225g swordfish with mango and ginger sauce, wild rice and 1 medium artichoke.
Snack: Fresh pineapple with 225g cottage cheese.

Thursday

Breakfast: Muesli with almond milk. 1tbsp protein powder. Carrot, apple, celery and ginger juice drink.
Snack: 240ml low-sodium V8 juice. 2tbsp peanut butter.
Lunch: Stir-fry 170g scallops with 250g Chinese vegetables, garlic, onion and ginger in 2tbsp olive oil.
Snack: Protein shake (blend 1 banana, 250ml carrot juice, 1 scoop protein powder).
Dinner: 225g turkey burger with coleslaw (no bun). 250ml gazpacho.
Snack: 20g casein protein.

Friday

Breakfast: 250g fat-free plain Greek yoghurt. 1 banana.
Snack: 225g unsalted nuts. Carrot, apple, celery and ginger juice drink.
Lunch: Veggie burger with sautée vegetables and salad. 125ml vegetable soup.
Snack: 20 pistachio nuts.
Dinner: Tuna salad with plenty of greens. 250ml chilled cucumber soup.
Snack: 225g cottage cheese. 30g mixed nuts.

Saturday

Breakfast: Scrambled egg white or egg white omelette with mushrooms. Handful of strawberries. 170g cottage cheese.
Snack: 1 tomato. 50g fat-free cheese.
Lunch: Soup and salad of your choice (include 2tsp sesame seeds).
Snack: 50g turkey jerky. 280g almonds.
Dinner: 280g halibut with 4tbsp pesto, wild rice and courgette.
Snack: 20g casein protein.

Sunday

Breakfast: Egg white omelette with spinach. Handful of strawberries.
Snack: Fresh pineapple with 30g cottage cheese. 225g unsalted nuts.
Lunch: 280g steak with salad of your choice (include avocado).
Snack: 1 apple with 2tbsp almond butter.
Dinner: Beef and broccoli stir fry. 250ml miso soup. 1tbsp protein powder.
Snack: 225g cottage cheese. Handful of mixed nuts.