TECHNIQUE FREAK!

Fitness On Toast Faya Workout Exercise Ideas Beach Training Form Concentric Eccentric Form Technique-6

Poor training is a sad sight to behold ?. I wanted to revisit a key component of ‘sound technique’, as I wrote about it many years ago but it remains no less topical as ever-more fitness converts venture to the gym to kickstart their lifestyle changes. It’s also pretty perfect for this time of year when no doubt people are more likely to head outside for their sessions. So, if like me, you love the outdoors & perhaps don’t have access to / don’t always feel like going to the gym – but you still want a workout which is challenging and effective – well then, this post is for YOU! First consider the following 3 different training techniques, and some of the exercises I suggest doing to put those techniques to use! Also, it requires no weights; just a nice summer’s day, like the ones scheduled for the coming week…

Fitness On Toast Faya Workout Exercise Ideas Beach Training Form Concentric Eccentric Form Technique-7

As the old, focussed ‘bodybuilder’ expression goes, ‘you lift weight in the gym’ – well yes, I hear you Arnie, but we often forget about the subsequent lowering of the weight. Unfortunately, this is often done in a noisy and dangerous manner, with pumped-up gym goers letting out gutteral grunts whilst throwing down the weights. BUGBEAR ALERT (is anyone else with me?!); This is not only inconsiderate of others who may not wish to listen to ogre impressions, but the ogre themself is missing out on a vital part of the exercise – the eccentric phase. Rather than just letting gravity do all the work for you (i.e. where you just drop the weight as if ‘meh’), actually controlling the weight’s passage on the way down delivers significant benefit from a workout perspective. So, have a look at the brief explanation to what the different phases are below, and then have a think about your own workout technique, and how you might apply it to the likes of press-ups, pull ups etc to squeeze that extra 25% out of your sessions!

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STEP A – THE TECHNIQUE:

1) CONCENTRIC CONTRACTIONS: A concentric contraction takes place when a muscle contracts, develops tension and shortens. When you stand up, the quadriceps shorten and contract – this is concentric activity.

2) ECCENTRIC CONTRACTIONS: Now sit back down; that’s an eccentric contraction (the opposite), when a muscle contracts, develops tension and lengthens. This eccentric phase is often forgotten in training, because people put a lot of effort into lifting a weight, but just let gravity do the work when lowering the weight. By embracing eccentric activity, you can transform your set, and get so much more out of it.

3) STATIC CONTRACTIONS: Static contractions (also called isometric contractions) are when a muscle contracts, develops tension but the muscle length doesn’t change. For example; perform a sit-up, and if you stop half way point and stay in that position, then only static contractions will take place in the abs – you’ll feel fatigue setting in, but there will be no lengthening/shortening.

Combining all three of the above is the park-workout holy grail! Keep reading below for my suggested routine…

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But before the routine, let’s digest that a bit more… I always find that the best way to envision this concentric/eccentric/static situation is via the commonly used analogy of a ‘rubber band’ playing the part of the muscle.  If you lengthen a rubber band too far it may begin to fray, and could eventually snap. Applying this to training, when performing an exercise eccentrically the muscle is stretched and micro tears on muscle fibers appear (the fraying of the band). When shortening the muscle (concentric) fiber, you create less tension. However, if you’re the type of person who lifts a weight and then lets gravity take it back to the starting point, tensions never get very high. By powering out slow eccentric reps on the way down, you optimise that ‘time under tension’ and will really start to make progress.

So, to summarise it’s important to lower the weight in a slow and controlled manner, and is just as important (if not more so) when you lift a weight.

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STEP B – THE COMBINED ROUTINE:

1) PRESS-UPS:

– Do a half press-up/full press-up/ or raise your legs off the ground using a park bench.

– a) Eccentric phase: As slowly as you can lower yourself onto the ground for at least 3 seconds, keeping good form.

– b) Concentric Phase: Then slowly lift yourself of the ground, again as slowly as you possibly can – aim for at least 3 seconds.

– c) Static hold: Then come back down, stop mid-way and aim to hold the position for at least 3 seconds.

– Then after all three stages add 10 quick press ups.

– That’s 1 set. Have a quick break and then go for another 2 sets immediately. If this is too hard, do step 2 & 3 (below) in between…

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2) SIT-UPS:

– a) Eccentric phase: As slowly as you can lower yourself onto the ground at least 3 seconds, keeping good form.

– b) Concentric Phase: Then slowly lift yourself of the ground, again as slowly as you possibly can – aim for at least 3 seconds.

– c) Static hold: Then come back down, stop mid-way and aim to hold the position for at least 3 seconds.

– Then after all three stages add 20 quick situps.

– That’s 1 set. Have a quick break and then go for another 2 sets. If this is too hard, jump to the next exercise in between…

3) SQUATS:

– a) Eccentric phase: As slowly as you can lower yourself onto the ground at least 3 seconds, keeping good form.

– b) Concentric Phase: Then slowly lift yourself of the ground, again as slowly as you possibly can – aim for at least 3 seconds.

– c) Static hold: Then come back down, stop mid way and aim to hold the position for at least 3 seconds.

– Then after all three stages add 15 quick squats.

– That’s 1 set. Have a quick break and then go for another 2 sets. If this is too hard, jump back to press-ups / sit-ups in between.

______

I chose legs chest and abs for this routine, but the concept works for all muscle groups. I hope you find this useful next time you’re in the park and want to increase the intensity of your workout. Oh and don’t forget to rest up for recovery!

Faya  xx

Saturday Chill

4 TOP EXERCISES FOR ABS AND CORE STRENGTH!

Fitness On Toast Faya Blog Girl Healthy Workout Training Maldives Working Out Ab Routine Beach Easy Moves Rock Hard Stomach Abdominals-2

Core strength will look after your body as it ages, so it’s well worth working towards a strong muscular girdle right now, whatever your age! To help accomplish that, here’s a great little ab routine which aims to target all your abdominals muscles and give your whole core a serious punishing! It’s been a while since I wrote about training abs and I thought this cheeky routine was worth sharing, as it requires no weights or gym equipment; it’s perfect to bust out in the living room, garden or local park whilst enjoying this stunning weather! It’s not overly complicated but when done correctly it’s devastatingly effective! Dispatch the 4 exercises back to back. Then have a 1 minute break and do it all over again! 4 rounds should do the trick!

  1. HANGING LEG RAISESFitness On Toast Faya Blog Girl Healthy Workout Training Maldives Working Out Ab Routine Beach Easy Moves Rock Hard Stomach Abdominals-7 Fitness On Toast Faya Blog Girl Healthy Workout Training Maldives Working Out Ab Routine Beach Easy Moves Rock Hard Stomach Abdominals-10This is an awesome ab exercise as well as a great way to strengthen your upper body (arms shoulder and grip strength).
    – Start by griping a bar with both arms extended at arms length shoulder width apart.
    – Now the tough bit is raising your legs in front of you and lowering them under control, whilst ensuring the rest of your body maintains stationarity (a statistics term, but I’m borrowing it). You want to avoid swinging your hips arms or legs, thereby engaging all the stabilising muscles.
    – Options are: (advanced) raising your legs straight up until the torso forms a 90-degree angle with the legs, or if you want even more of a challenge, raising the legs even higher so that your feet touch the bar. The Intermediate option is to bend your knees and raise them to your chest, then slowly lowe them back down. There’s always the Twist too!
    – Finally the Beginner option is to bend the knees and then to raise them as far as you can. This takes some of the strain off the stabilising core muscles, which will help at first.

2) SIDE PLANK 

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  • The side plank is a compound movement (i.e. it recruits multiple muscles simultaneously) which is revered because it targets your entire core and hones in on the external and internal Obliques (the ‘corset’ holding you in at your waist. So this exercise can really help sculpt a defined waist and rid yourself of the dreaded ‘muffin top’. The question is, how long can you hold the side-plank ensuring correct technique? If you trial this little exercise, you may find that 10-15 seconds will be your limit, but including it in your training on a regular basis and you’ll soon work your way up to 30-60 seconds holds.
  • How to?
    1. Start by lying on your right side. Placing your left foot on your right foot, keep your legs straight.
    2. Ensure that your elbow is directly under your shoulder and slowly lift yourself up spreading your weight across your body onto your righ arm and right leg.
    3. All along engage your core. Avoid pushing your hip too far forward it back. Instead aim to keep your body in line.
    4. Maintain the position until failure, and then gently relax
    5. Repeat for 5 cycles.
    6. Pursue a session of gentle stretching after the abdominal exercises, to promote lengthened and oxygenated muscles

3)  REVERSE CURLS

The reverse curls are a great body-weight exercise that helps strengthen the lower abdominals and entire core. It’s easy to forget to target the lower abs, especially the transverse abdominus which are considered your lower abs. This is a great exercise to help you do precisely that but beware as always listen to your body. Start with the easier option and work your way up if you feel comfortable to. Find the two options below.

Fitness On Toast Faya Blog Girl Healthy Workout Training Maldives Working Out Ab Routine Beach Easy Moves Rock Hard Stomach Abdominals-4 Fitness On Toast Faya Blog Girl Healthy Workout Training Maldives Working Out Ab Routine Beach Easy Moves Rock Hard Stomach Abdominals-5 Fitness On Toast Faya Blog Girl Healthy Workout Training Maldives Working Out Ab Routine Beach Easy Moves Rock Hard Stomach Abdominals-6

How to?
– First off, always listen to your body and if you feel any discomfort/pain, stop!
– Lie on your back with your legs bent, feet flat on the floor. Place your palms face down on the floor for support, or as in my case, holding on to the bar behind you.
– Imagine you’re almost pushing your lower back down into the floor. This is to prevent the lower back from arching, which would place undue strain on it. Instead tilt your pelvis slightly to make contact with the floor, and breathe in deeply.
– Then raise both bent legs so that your knees are directly over your hips and your feet and shins are parallel to the floor. This is your starting position.
– Now as you exhale, raise your knees slightly towards your chest and then slowly bring your knees back to starting position. It’s a small movement but when done correctly you’ll feel it massively.

Option Two!
– In this instance maintain straight legs throughout. This will require a strong core and lower back. If you feel it’s putting strain on your back, please stick to the leg raises with bent knees. There’s absolutely no benefit in pushing yourself to the point of potentially causing disruptive injury.
– When lowering and raising your straight (or bent) knees, ensure to use your abdominal muscles rather than relying on momentum, or just swinging. Also try to relax your head, and avoid straightening your neck and hunching up your shoulders.

4) MOUNTAIN CLIMBERS

Fitness On Toast Faya Blog Girl Healthy Workout Training Maldives Working Out Ab Routine Beach Easy Moves Rock Hard Stomach Abdominals

This exercise is another devastating compound move. Aside from positioning yourself in a plank position (and insoidoing, blasting out your core and abdominals) you’re also raising the heart rate by essentially sprinting on the spot, parallel to the floor. It is a punishing exercise, and hard to maintain the intensity. I dare you!

  • Start in a high plank. Draw your right knee under your torso, keeping toes off the ground.
  • Return to start.
  • Switch sides and repeat. Continue as if you’re running in place as far as you can! Aim for 30 seconds or 10 steps on each! Whatever you find challenging!

Good luck to you, dear reader!

Faya x

REALITIES OF BEING A PERSONAL TRAINER…

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Recently, I’ve been receiving quite a few mails from subscribers thinking about changing their professions to work as personal trainers; with the explosion of fitness on social media, it seems there’s a correllated increase in career jumps too. In my inbox, very often, the sender is thinking about changing their career, considering qualifying as a PT (Personal Trainer) or has been working in the job for a while and is looking for advice about shifting direction. REALITY CHECK! Whether you just want to know what your PT goes through, or if the romantic lure of the PT-life is tempting you, read on, as it’s seriously tough! I’ve been a PT for well over a decade and whilst my career has taken unexpected turns, I have often wanted to share my advice, for what it’s worth. I think that for many people considering this shift, it’s a case of ‘the grass is always greener…’ This post will talk about some of my honest experience-based perceptions about the career of a Personal Trainer, warts and all!

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WHY IS THERE SO MUCH INTEREST IN THE PROFESSION NOW?

SOCIAL MEDIA…
has unquestionably helped to glamorize the gym environment. From stunning supermodels who look a million dollars when punching focus pads, to cool athletic guys wearing Yeezys and drinking vegan blends. I’ve fallen for it too, but when I started out 10 years ago, this concept of aspirational, ‘haute fitness’ was only just beginning, with small boutique gyms beginning to open up – and it was all offline, mostly word of mouth. Now, we can all live and breathe it daily, via whichever social feed, and many people feel such motivated passion that they (understandably) want to be involved in it as their main line of work. Training to become an accredited personal trainer is one of the most traveled paths towards this.

Social media is a great way to promote your work and establish yourself, but I cannot stress enough the crucial importance of experience. Achieving a six pack through your own training is very different to training other people; that’s one of the biggest mistakes I see from newer trainers – training clients the way they’d train themselves. It’s not a one-size-fits-all industry, but should be something much more indepth and bespoke!

A QUICK BUCK ?
‘The Easy Formula’, as I like to call it, is the big misunderstanding. People think that life as a PT is chilled; something along the lines of “Yeh I’ll qualify, charge £100 a session, work with 6 clients a day  for just 6 hours, then focus on my own training – so 6 hours x £100 x 7 days in the week x 52 weeks in the year is almost £220k. Sweet. Minted.” Firstly why would anyone pay you £100 an hour when you have no experience and have literally just qualified, but secondly, it’s hard graft, tough to establish regular repeat business, and since you’re on your feet all day long, it’s physically draining too. Not to mention cabin fever at the gym, as no matter how big and diverse your gym is, at the end of a 5-hour back to back grafting session, it’s the last place you’ll want to be!

MY VIEW?
At the risk of sounding as though I hate it, I should point out that I actually love it, I’ve learned so much from it, met so many fabulous people in the process, and wouldn’t change anything if I had my time again! I do however want to point out that it’s not for everyone, it’s not all glossy and polished, and it’s a challenge that some people may regret taking on, and they should be aware of that in advance! Here are some specific observations…

Fitness On Toast - Vyta Personal Training On Demand App

1) WHAT IT’S LIKE WORKING AT COMMERCIAL GYMS:

I started out working in a large commercial gym (Esporta) after qualifying. First up, I have enormous respect for people who work in commercial gyms as it’s seriously hard work, and not particularly well remunerated. I remember getting up at 4 in the morning to get to the gym for 05:30, so that I could open it for the 6am early-birds. Then I’d train clients between the hours of 06:00 – 22:00. It’s a role in which you work long, irregular hours often for little money. In between you’re cleaning equipment, which includes going on your hands and knees and scrubbing the sweat-spattered treadmills. A humbling experience, and far from the glamorous ideal you might have in mind when setting out on the PT journey.

When you start working in such an environment, you aren’t picky and you very much take the clients you can get. This means clients who want to train at 06:00, and those who want to train at 22:00. Peak hours are mornings and evenings (before and after work), which cripples your freedom to enjoy an on-demand social life. Also, that can often mean barren spells in between, which interrupts your ability to strike up a rhythm and press on. Financially, when you work for a commercial gym the client might be willing to pay, for example, £70 an hour. However, after the gym’s commission and overhead charges, you may end up with £15 in your pocket – which is then taxed, and doesn’t go far in London! So now not only are you busting your ass off trying to establish a regular rota of clients, and working crazy exhausting hours you’re also making very little money.

2) SO WHY TO DO IT?

When I started working, my team had two physiotherapists on board, one back specialist, one body builder, and a serious marathon runner. This meant I had an incredible team around me from whom I could learn, plundering their niches and expertise, picking their respective brains. I remember many times having a client wanting to train with me, but I felt I wasn’t right for his or her specific requirements, so I would send them on to one of my colleagues, and in return he/she would teach me about their back problems, and run me through their programs.

You end up training so many different people in commercial gyms that you gain tremendous breadth and experience. There is no substitute for that, and it helps develop a really strong foundation for the years ahead.

3) ITS A PROPER PEOPLE JOB

Whilst you can have the best knowledge in the world, being a PT means working in the service industry, where the customer is king. It is a classic ‘people job‘ meaning you have to be able to connect with many  different personality types, from one hour to the next. Working in a commercial gym, trust me you quickly become a chameleon, as your livelihood depends on that ability to strike up a rapport, and influence your clients’ life.

On the flip side, you also have to BE a professional; you’re not befriending them, it’s not a 1-hour catch up with a mate, but someone is paying you a premium price, and they expect a professionally-delivered product. It takes a certain skill to tread the balance between ‘familiar’ and ‘professional’.

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4) A BIG HOLIDAY ???

Also, you might like to consider that you’re there for the client; if you need to go abroad, or make a spontaneous trip, you’ll be letting down all of your clients for their regular spot. That’s a huge inconvenience to them, and there are plenty more PTs waiting to take on the business. In other words, you have to sacrifice your flexibility and end up booking time off based on your clients schedules (school holidays, christmas etc – i.e. the expensive times!).

5) EVENTUALLY, IN TIME…

If you stick with it eventually you can and will pick who you want to train. You’ll build up a client base and you can work regular hours (9-5). I remember when I started, I felt as though there were so many trainers around, and there are even more now thanks to an explosion in the popularity of the role.
Statistically around 30-35% of those who make the switch and retrain are still doing it in a years time. Perseverance and hard work is the key.

6) THE AMAZING PART!

It’s a hugely rewarding job when you’re able to truly help someone else, whether that’s weight loss or gain, getting stronger, conquering some unknown fear, their posture, energy levels, or how they feel about themselves.

This is by no means a post to deter people from going for it, but rather is a realistic review of what the work entails, aside from six packs and pretty Instagram pictures of squats.

FINAL PIECE OF ADVICE:

You never stop learning!
My other piece of advice for what it’s worth is never stop learning. There are so many different approaches, all with validity. There’s so much to take from such a diverse set of approaches. I take courses and read research constantly, all with the aim of delivering a more professional, well informed, and result-oriented service to clients. In an increasingly competitive market its a great idea to specialize whether that’s pre/post-natal, sports massage, yoga etc. Do as many courses as possible as it will help to set you apart from someone else.

I hope this frank assessment of the good and bad has helped, and good luck if you’re considering making the jump to the wonderful world of fitness!

Faya x

MY KIND OF DESSERT…

Instructions

Christmas gorging is over; back to normal (healthier) eating habits now, including ‘portion control’. There’s no longer an excuse to pig out on 6 deep-filled luxury yummy mince pies at a time, mulled wine is no longer the main source of fluids, and there is no excuse to nap off a food coma on the bed! If you’re thinking “2013 will be the healthiest yet” when you’ll wake up on January 1st feeling magically refreshed, energised and mysteriously free from destructive cravings… I don’t buy it! One thing at a time. Over the coming three days, I’ll be posting one part of my 3-point plan daily, to help lay the path to a ‘new years resolution’ you can actually keep…

TODAY: 1) SLOWLY KILL THE SUGAR RAT:
Thanks to supermarkets at Xmas, there’s a sugar rat inside you who is squeaking, keeping you up at night craving sweet things, as it’s been fed on festive simple-sugar overload. Let’s slowly get your glycaemic index under control. This healthy fruit salad took no more than 7 minutes to prepare, has simple sugars that will fulfil your short term cravings, but is natural not refined, is hydrating, and has a host of anti-oxidant and vitamin benefits. Cutting out sugar instantly will result in cold turkey, and a broken resolution, so ease the transition with this yummy & healthy fruit salad…CONTENTS (roughly equal parts):
a) Apple – ‘An apple a day keeps the doctor away’ – rich source of antioxidant compounds which repairs cells and tissue, plenty vitamin C, plenty of fibre, and only c. 80 calories per apple (!)
b) Grapefruit – extremely rich in vitamin C, dietary fibre (pectin), with a remarkably low glycemic index to help the metabolism burn fat.
c) Blueberries – essential dietary mineral Manganese, plus vitamin K (blood clotting and digestion), vitamin C, and dietary fibre. Also a very low glycemic load score
d) Mango – this is mostly about the simple sugars (tastes great), but there is also a high amount of Beta-Carotene (helps sight) and it is rich in prebiotic dietary fibre.A 250gm serving of this likely to contain c. 60-70% water and c. 150-200 calories, whilst providing you with c. 50% 0f your recommended vitamin C intake for the day.
Enjoy! Faya x

SWEET VALENTINE ???

Sweet Valentine

Happy Valentines Day! Hope you have a sweet one. It’s typically a (justifiable) day of indulgence, so why not detox tomorrow with this super-healthy dessert I prepared ?! It simply contains the following 5 ingredients:

1) Blueberries – apart from providing a much-needed splash of blue colour to this dish, they’re incredibly rich in antioxidants for healthy cell regeneration, with massive amounts of vitamin K (c.25g per 100g, for healthy clotting, bones and brain function), vitamin C (immune boosting), and manganese (c.16g per 100g, used for calcium absorption which makes for healthy bones), and they are low GI (regulates blood sugar).

2) Raspberries – my favourite a wonderfully sour-sweet flavour that complements the fructose in the cherries and blueberries, but plays off the tangy kiwi – yum! Plus this superfood also contains plenty of vitamin C, vitamin K and manganese, (all as in blueberries) whilst increasing heat production in certain fat cells (to maintain the liver and reduce risk of obesity by decreasing production of the fat-digesting enzyme Lipase in the pancreas – the body should absorb & digest less fat!).

3) Cherries – they’re delicious yet low in calories, very rich in the stable anti-oxidant melatonin for relaxing the nervous system, potassium for heart and blood pressure regulation, and are a really bold source of amino acids for muscle rebuilding.

4) Kiwi – just an impossibly dense source of vitamin C, with each large kiwi fruit providing c. 154% of the daily intake, whilst the little black seeds are hidden sources of Omega-3 fatty acids to help lubricate the heart functions. It’s also packed full of the usual vitamin A, K, E, soluble dietary fibre etc, and happens to taste gorgeous!

5) Total 0%-fat Greek yoghurt – this brand is deliciously rich-tasting without the guilt-inducing fat, and is a good source of protein to fuel muscle repair, potassium to condition the heart / brain / kidney, zinc to regulate testosterone, and vitamin B12 to encourage haemoglobin production.

Enjoy! Faya x

I’M GUILTY !!!

Time for a guilty confession… I LOVE chocolate. I always have done, and always will do. I realise that chocolate doesn’t necessarily go hand-in-hand with your ‘fitness goals’, but I’ve been experimenting with simple but effective ways to legitimately work a modest amount of chocolate into my training diet. This post contains a real ‘cheat day’ treat which satisfies my cravings, whilst providing my body with the protein, essential fats and antioxidants that it needs. Guilt neutralised, body nourished!

Regardless, there are actually health benefits to be gained from eating high-quality, dark chocolate – as long as you don’t overdo it! Dark chocolate is high is antioxidants which work to reduce free radicals in our bodies and aid cellular repair. Dark cocoa, being densely calorific, is also said to improve energy levels without the need for sugar, and focus the concentration. I aim for a minimum of 70% cocoa, but if you can tolerate it 99% cocoa is optimal, as it has an incredibly low amount of milk, fat and sugar. Yes, at first the taste is bitter, and you might need to work your way up to the high 90s percentages, but give it some time and you’ll learn to love it’s super rich dimensions! In fact I now prefer dark to milk chocolate – and I never thought that would happen! Here’s my recipe for a slice of chocolate indulgence which is packed with protein and a lot healthier than your standard Mars bar.

The ‘treat du jour’ is my ‘Dark Chocolate, Banana & Seeds Protein Muffins‘. With the following ingredients, I made 9 yummy ‘fairy bun’ sized cakes but it completely depends on how big / small you go. Remember, this is not a low calorie miracle, so it needs to be a reward for a heavy training session, but it is rich in what the body needs to recover!

Read about the ingredients & my step-by-step ‘how-to’ guide, HERE!

 

Instructions

Ingredients:
1 x bar of Lindt 90% dark chocolate.
2 x 30g scoops Whey protein powder – I used vanilla-flavoured ‘Impact Whey Isolate’ from MyProtein in the pictures.
Optional Flax Seed, Pumpkin Seed, Sunflower Seed, Sliced Banana.

How to:
– Slowly heat the chocolate in a saucepan (or better still, in a bowl over some boiling water in a saucepan). It’s crucial not to let the chocolate burn so have patience and use a heat-mark of 4-5 (c. 50% intensity).
– Once the chocolate has melted add the 2 scoops of protein powder – stir in for 30 seconds (again timing is of the essence to ensure it doesn’t burn or stick to the saucepan)
– Turn off the heat and use a tablespoon to scoop out the mixture to make small balls in your ‘cake template’ tin. Top it off with your ‘decoration’ of choice. I suggest using nuts & seeds, fruit or berries, as below. You can stir in some of the nuts to become part of the cake proper.
– Once decoration is completed, let the mix set for an hour. I leave it for an additional hour in the fridge to set and solidify as I prefer the taste of very cold, solid chocolate.
– Serve & enjoy with a cup of tea!

For decoration and added goodness:
– Chopped nuts – think hazelnuts, brazil nuts or almonds. They are energy-rich, protein-dense (to promote muscle repair & growth) and a good source of omega 3 fatty acids (essential for brain function, reducing inflammation and anti-carcinogenic properties).
– Seeds – try flax seeds, pumpkin seeds or sunflower seeds. They’re an excellent source of vitamins and packed with protein and bone building calcium. See my muesli post for more on these.
– Sliced fruit or berries – why not go for some banana, orange, blueberries or strawberries. All bursting with flavour making it the perfect treat for the sweet tooth whilst being relatively low in calories. Fruits and berries are full of vitamins and minerals for example 100 grams of strawberry contains 58,8 mg of immune boosting vitamin C, which is c. 98% of your daily recommended allowance.

Hope you enjoy this little ‘chocolate cheat treat’ with a clean conscience for those days when chocolate cravings take over !!

x Faya

 

MINCE PIES OUT; EXOTIC FRUIT SALAD IN !!!

Time to come clean; I’m a typical ‘December human-being’, and whilst I’ve stuck to my healthy eating as well as maintained my training, the portion sizes have been way too big and there have been a few too many Christmas treats; “I’m craving sugar right now, far more than I did before Christmas“. If that sounds familiar, here’s an exotic fruit salad to help ween you (and some friends – its pretty, so why not entertain with it!) off the festive sugar. Banished are the leftover mince pies, and taking their place is something altogether more natural and nourishing. Whilst a large amount of the 200 calories (per quarter of a  portion of fruit this salad) are from sugar, they’re natural, fibrous, hydrating and packed with minerals and vitamins. “Which”, you say?

 

Exotic Fruit Salad

1) MANGO
Has zero saturated fat, cholesterol and sodium, is a great source of dietary fibre (aids digestion) and Vitamin B6 (helps in maintaining normal nerve function). It’s also been shown as important for neurotransmitters such as dopamine and serotonin, which will make you feel happy! Admittedly, very sweet and therefore a large portion of the 200 calories in a mango are from sugars (15 g per 100g is sugar) – so caution, to be eaten in moderation.

2) FIGS
Luscious little fruits, rich in texture and flavour, boasting a chewy flesh and a crunchy seed, are high in dietary fibre (11% of each fig), high in potassium (which helps normalise blood pressure), and have been shown to lower triglyceride (fat) circulation in the blood.

3) RAMBUTAN
Super-exotic, it’s very high in vitamin C (a 100-gram portion contains c.40 percent of your RDA). It’s also a great source of niacin (also known as vitamin B3). Inside this hairy fruit, aside from a high concentration of vitamin C, you’ll find other vital compounds required by the body every day – iron, phosphorus, protein and carbohydrates.

4) PAPAYA
Fantastic for healthy, glowing skin since it’s a very dense source of Vitamin A and ‘Papain’ – an enzyme helpful in digesting proteins, which help remove dead skin cells, and break down the inactive proteins whilst keeping skin hydrated. Also, a vast 700g papaya contains an impossibly small 300 calories, and mounds of dietary fibre.

5) JAPANESE APPLE PEARS
Crisp and crunchy in texture, they’re refreshingly light, and are void of saturated fat, cholesterol and sodium. Plenty of vitamin/mineral benefits too, such as potassium, magnesium, folate and vitamins C and K.  Each mid-sized fruit is c.100 calories, which makes it 15% less calorific than its traditional cousin, the conference pear! Again, moderation is required due to the *natural* sugar content. Either way, the skin of pears contains at least three to four times as many phenolic phytonutrients as the flesh, which bestow them with antioxidant and anti-inflammatory properties. The skin’s also been show to contain about half of the pear’s total dietary fiber (30% of the carb content).

6) LYCHEES
A great source of copper (helps the body utilise iron and reduce tissue damage caused by free radicals), weighing in at just 60cals per 100g with a very low glycemic load, and with each 100g serving representing 120% of your vitamin C RDA!

7) NECTARINES
A very good source of beta-carotene (antioxidant that turns into Vitamin A when metabolised). It’s often found in fruits and vegetables with bright red, orange and yellow colours – great for bone development and healthy eyes. Also, they taste great. As do all of the above! Just buy them ripe or leave them on a shelf above a radiator for a few days!

Enjoy!!! Faya x

 

A HEALTHY HEART FOR VALENTINES ???

The blogosphere is awash with traditional ideas for this coming Friday night, 14th Feb; this post includes a heart-healthy dinner and dessert recipe, and an altogether lighter approach to the evening!

Taking time to appreciate a special person in your life can be a delicious and rich event to savor in itself. But all too often, we seem to associate ‘I love you’ with ‘I must go on an obscenely indulgent empty-calorie binge this evening – like, I must really lose the plot!’. A little confusing on the face of it, but it’s the sugar rat within you craving an excuse to ‘legitimately’ go to town under the guise of something that’s constructive; “I’m eating these 2 tubs of cookie-dough ice cream drowned in hot chocolate sauce with vat of wine, to cement my loving relationship”, you might say to yourself. Whatever happened to a simple kiss? (FYI the IndiaTimes website suggests that kissing can burn up to 120 calories per hour!)

HOWEVER, DON’T FEAR – in partnership with my friends at Waitrose, I’ve mustered up this delicious heart-healthy romantic meal for a lighter, but no less indulgent Valentine’s Day! This entire spread should take c. 30 minutes to prepare in total, it’s easy to make, and more importantly it’s not going to ruin your good run of healthy form, or jeopardise your lovely warm heart ! Here’s the detail…

 

 

 

A Healthy Heart For Valentines

1) MAIN COURSE:

a) Griddled Yellow-Fin Tuna Steak with Mango and Avocado

Yellow-fin tuna ticks the all-important ‘lean protein’ box, sporting additional omega fatty acids as well as being utterly delicious, if I do say so myself! The sauce is what makes this dish though; it’s an exotic salsa of avocado and juicy mangoes, which transform an otherwise somewhat mainstream fish dish into significantly more exciting! It involves a fair bit of time spent chopping all the salsa ingredients but the tuna takes a mere 3 minutes to grill medium-rare! All in, production time is c. 15 minutes, and it weighs in at 365 calories with healthy fats (just 1.5g saturates) and some exotic-tasting natural fructose from the mango.

Ingredients:
2 Keitt mangoes, peeled, stoned and cubed
2 x ripe avocado, peeled, stoned and cubed
½ red chilli, deseeded and finely chopped
½ x 20g pack fresh mint, roughly chopped
½ x 25g pack fresh basil, roughly torn
½ x 20g pack fresh coriander, roughly chopped
Juice of 2 limes and grated zest of 1 lime
4 yellow-fin tuna steaks (900g total weight), about 2cm thick, from the fish service counter
1 tbsp olive oil

How to?
Place the mango, avocado, chilli, herbs, lime juice and zest in a bowl and season. Mix together and set the salsa aside.
Meanwhile, place a griddle or frying pan over a high heat. Brush the tuna steaks with the oil and season. Place them on the griddle and cook for 1-1½ minutes on each side for rare, or 2 minutes on each side for medium.
Serve with the salsa, lime wedges and a bag of Waitrose Red Butterhead Salad.

b) Quinoa Bean Salad to accompany the Tuna:

The perfect accompaniment to the Tuna; quinoa is a seed which provides all 9 essential amino acids (a complete protein – great for veggies), plus it’s cholesterol-free, very low sodium, and it’s almost always organic! Beans are also a fantastic and filling source of high quality vegetable protein with very low saturated fats. The Kidney beans are a great source of cholesterol lowering fibre. The moral of the story is include beans in your diet if you can!

Ingredients:
150 grams of white quinoa
1 tin of kidney beans (in water).
1 tin of chick peas (in water).
1 tin of Lentils (in water).
1 pack of shelled edamame beans
c. 25 grams of fresh mint,
c. 25 grams of fresh basil
c. 25 grams of fresh coriander
Juice from 2 limes
90g Pine nuts
1/2 x 375g steamed broccoli
1/2 pomegranate
A small sprinkle of Goats cheese or Feta (optional).

How to?
1. Boil the quinoa.
2. Steam 1/2 a broccoli, let it cool off. Cut the broccoli into smaller pieces and throw it into a large bowl.
3. Empty each tin of beans and lentils into a sieve and give them a quick rinse.
4. Put all the beans into the bowl with the broccoli along with the remaining ingredients – pine nuts, edaname beans, herbs and pomegranate.
5. Add the lime juice.
6. Finally (optional) add a small sprinkle of feta or goats cheese.
7. BON AP!

2) DESSERTS:

a) Frozen Berry Landscape with a Molten Dark Chocolate Lava

This is my healthy take on one of my all-time favorite desserts, served at Le Caprice restaurant; theirs is ‘Frozen Summer Berries with Hot White Chocolate Sauce’. Given its spine-tingling deliciousness, I have a suspicion that it’s packed full of butter, cream, sugar and other naughty ingredients! Regardless, you can’t make a Valentine’s dinner without a scrumptious dessert, so this is my healthier heart alternative. To top the winter berries, I’m using 85% Lindt chocolate which has no cholesterol, is very low in sodium, is high in dietary fiber and iron. Each person’s consumption from this dessert should range to c. 210 calories, plus a mere 40 calories for 150g of the berries (which are packed with vitamins, minerals and anti-oxidants).

Ingredients:
1 x pack of Lindt Excellence Dark Chocolate 85% Cocoa
1 x bag of essential Waitrose frozen berries
1 x unsweetened Alpro almond milk

How to?
Empty a bag of Waitrose Frozen Berries onto a plate.
Within a ‘water bath‘, break the squares of Lindt 85% cocoa chocolate apart, and keep stirring it. Add some unsweetened almond milk if the consistency looks too much like cement! It is crucial to keep the stirring going though.
Pour the molten chocolate over the icy berries and serve!

b) Berry Frozen Yogurt

Ingredients:
1 x 450g bag essential Waitrose frozen berries
200g Total 0% Greek natural yogurt
2 tsp Manuka honey
5 fresh mint leaves, roughly chopped

How to?
1. Allow the fruit to defrost slightly at room temperature for about 1 hour.
2. Place in a food processor with the yogurt, honey and mint leaves, and whizz until smooth.
3. Scrape into a rigid container or 6 ramekins and freeze for an hour or more, until firm. If freezing overnight, place in the fridge for an hour before serving to soften.

LET’S GET READY TO CRUMBLE !!!

I’m not entirely sure what to call this healthy & tasty little experimental dessert! Perhaps ‘Prius’ because it’s a bit of a hybrid! Part apple crumble, part compote, part breakfast… it’s simply composed of 5 core ingredients – apple, cinnamon, coconut oil, manuka honey and (low sodium, low sugar) granola. Unlike apple crumble, this isn’t overpoweringly sweet, but thanks to the baked spices, it packs a serious flavour punch, and is on just the right side of subtle!

In the mind, ‘Baking’ can seem a seriously laborious chore (up there with changing the sheets and taking out the rubbish)… but this dish only involves chopping apples and then sprinkling/drizzling the remaining ingredients around. It’s baking for dummies, and I have found that it’s very hard to get wrong! Granola – yes it’s going to be a touch ‘sugary’, but I opt for most natural option – no refined sugar, low sodium, no preservatives, sweetened exclusively with honey. The good thing about this recipe is that you only need a small sprinkle of granola to make quite a big impact! Read MORE for ‘how to’…

 

Lets Get Ready To Crumble!

Ingredients:
5 x organic apples (I used Pink Ladies)
1 tbsp ground cinnamon
1 tbsp manuka honey
Sprinkling of Granola

How to:
1. Smear an oven dish with the coconut oil.
2. Chop the apples into 1cm chunks and then deposit them in the dish.
3. Sprinkle a healthy portion of cinnamon onto the chopped apple.
4. Sprinkle a thin layer of granola on top
5. Finally drizzle some manuka honey over the dish.
6. Bake in oven for 10-15 mins on 200, to ensure a nice bronzed surface!

As a little aside, the reason I love apples so much is that whenever I need something sweet, I’ll have an apple close to hand. They’re low in calories, are a rich source of antioxidant compounds (for cell and tissue repair), bursting with vitamin C, and contain heaps of dietary fibre – plus they weigh in at only c. 80 calories per apple (!!!). Enjoy!

DELICIOUS HEALTHY DESSERTS? CHIAS TO THAT !!!

This post details 3 of my favourite interpretations of the ever-elusive ‘healthy dessert’. Whilst chia seeds have been milling around since the days of the Aztec Empire some 450 years back, only recently have they emerged as a big piece of the ‘superfood’ jigsaw puzzle. They seem to wield diplomatic immunity over the health laws; they’re good for your heart, brain and body with seemingly no significant disbenefits. And whilst each seed is tiny, its superpowers are disproportionately sized, as if they’re some kind of ‘David & Goliath’ of the nutrition world. They boast the ability to…

 

Instructions

expand up to 9x their original size when they encounter water – making you feel fuller for longer, and it takes the body longer to remove the water and therefore keeping you hydrated for longer too. They also offer a very high antioxidant content, are a great source of protein, as well as an almost-impossibly rich source of Omega 3 (8 times more than salmon! Yes 8, no that’s not a typo. I know!). Chia seeds are also great for digestion and ensure sustainable energy throughout the day; plus did I mention they’re a good source of iron and are great for healthy skin, hair and nails?!

These versatile little giants are incredibly easy to use and can be thrown into almost any meal to up the nutritional quality. I sprinkle them on salads, in fish/meat dishes, into my batches of muesli, into smoothies, or even include them in healthy desserts! Since I’ve been receiving quite a few emails requesting a healthy little dessert idea, here are my 3 favourite variations of chia seed puddings – pick the one that tickles your fancy, and enjoy

1) ‘WAKE ME UP!’ Matcha green tea! – (more on matcha tea in my previous post here)
Ingredients. 
C. 13 tbs almond milk or water
1 tsp matcha powder
3 tbs chia seeds
1 tsp of honey
1 tsp of vanilla extract
handful of raspberries & blueberries for delicious decoration on top!

Instructions
1. Start by blending/whisking the almond milk, vanilla extract, and matcha together.
2. Add the chia seeds to the mix. Stir and keep stirring every 10 minutes or so for 20 minutes
3. Let the chia seeds absorb the liquid and expand for at least an hour or over night in the fridge.
4. Pop some berries of your choice on top and Voila!

2) ‘NAUGHTY BUT NICE’ – 80%-cocoa chocolate, coconut water & coconut flakes!
Ingredients
1. One square 80%+ dark Lindt chocolate
2. 2 tbs shredded coconut
3. 3 tbs chia seeds
4. 6 tbs water, 6 tbs coconut water (preferably fresh from a coconut).
5. Sprinkle some coconut and chocolate flakes on top for decoration and added texture

Instructions
1. Start by pouring the coconut water and regular water into a bowl.
2. Add the chia seeds to the mix.
3. Shred the one square of chocolate and with the coconut flakes add it to the mixture.
4. Stir and keep stirring every 10 minutes or so for 20 minutes
5. Let the chia seeds absorb the liquid and expand for at least an hour or over night in the fridge.
6. Pop some berries of your choice on top and Voila!

3) ‘MANGO & ALOE VERA MOJITO’ – Aloe Vera, Mint & Mango!
Ingredients
1. 1 mango
2. 3 tbs of Chia seed
3. 5 tbs Aloe Vera juice,
4. 7 tbs water
5. a handful of fresh mint

Instructions
1. Start by cutting the mango into small pieces.
2. Press half the mango into a sieve to extract the juice into a bowl. .
3. Mix the water, aloe vera and mango juice into a bowl.
4. Add some chopped mint, and small mango pieces to the juice
5. Finally add the chia seeds to the mix. Stir and keep stirring every 10 minutes or so for 20 minutes
3. Let the chia seeds absorb the liquid and expand for at least an hour or over night in the fridge.
4. Pop some chunky mango pieces and fresh mint on top for decoration and Bon Ap!!