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By Liam, Oct 31 2016 06:29AM

Today’s Halloween so to celebrate I'm sharing some of my favourite pumpkin recipes with you!


What’s so good about pumpkin?


It’s jammed packed with Antioxidants


Beta carotene---The rich orange colour is a dead giveaway to the nutrients present in pumpkin. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet.


Loaded with Potassium---Studies show people who have a potassium rich diet lower the risk for hypertension.

Zinc---Not only is zinc a major boost for your immune system, it also aids in bone density support for people at risk for osteoporosis.


High in Fibre---Diets rich in fibre may prevent cancer, heart disease and other serious ailments.


Anti-Inflammatory Benefits in Arthritis


Unlike the widely used anti-inflammatory drug indomethacin, pumpkin seeds do not increase damaged fat levels in the lingus joints, a common side effect associated with indomethacin which contributes to the progression of arthritis.


Great on your skin


Pumpkins contain lots of anti-oxidant vitamins A and C, as well as zinc and alpha-hydroxy-acids which help to reduce the signs of aging.


Pumpkin Pancakes


Ingredients

• 3 eggs

• 1/3 cup coconut flour

• 1 cup of grated pumpkin

• Agave nectar to sweeten


Method

Mix ingredients together and fry in coconut oil

Depending on taste the pumpkin could be fried before the rest of the mix is added to the pan


Curried Pumpkin


Ingredients

• 1 medium onion

• ½ can coconut milk

• 2 cloves chopped garlic

• 1 chilli pepper (de-seeded & diced)

• 1 tbsp ginger

• 1 tsp ground cumin

• ½ tsp cinnamon

• 1 tsp sea salt

• ½ tsp turmeric

• ½ tsp coriander

• 1 tbsp olive oil

• 1 tin chopped tomatoes

• 1 Pumpkin, peeled & diced

• 2 cups lentils, cooked

• 2 cups spinach

• 1 cup green peas

• Sprig of fresh mint


Method

1. Blend onion, coconut milk, garlic, chilli, ginger, ½ tin of tomatoes, cumin, cinnamon, turmeric and coriander and 3 tbsp water to make a paste

2. Heat the oil in a pan, add the paste and cook for 5-10 minutes

3. Add the remaining tomatoes and Pumpkin and cook on a medium heat for 20 minutes until the Pumpkin softens

4. Mix in the lentils and spinach and cook for a further 5 minutes

5. Remove from the heat and add the mint before serving


Pumpkin Soup


Ingredients

• 1kg pumpkin peeled and cubed

• 1 onion finely chopped

• 700ml organic chicken or veg stock

• Coconut oil for frying

• 150ml Coconut milk

• Handful pumpkin seeds


Method

1. Heat half the coconut oil in a large saucepan, then gently cook the onions for 5 mins, until soft but not coloured.

2. Add the pumpkin to the pan, then carry on cooking for 8-10 mins, stirring occasionally until it starts to soften and turn golden.

3. Pour the stock into the pan, then season with salt and pepper. Bring to the boil, then simmer for 10 mins until the squash is very soft.

4. Pour the coconut milk into the pan, bring back to the boil, then purée with a hand blender. For an extra-velvety consistency you can now push the soup through a fine sieve into another pan. The soup can now be frozen for up to 2 months.

5. Sprinkle with pumpkin seeds to serve



Roast Pumpkin Risotto (this is to be eaten after a workout only)


Ingredients

• 1 medium pumpkin

• 1 cup organic risotto rice

• 1 red onion

• Thyme Fresh or dried

• 1000ml Chicken stock organic or homemade

• 100ml coconut milk

• Coconut oil for frying

• Freshly ground black pepper


Method

1. Peel and deseed pumpkin, then cut into chunks, arrange in a baking dish cover with thyme and coconut oil place in a pre-heated oven at 210 degrees, turning every 15 mins until brown on the edges and soft inside (usually 45 mins)

2. Chop red onion and gently fry in coconut oil until clear (do not brown), then add rice and stir until also clear.

3. Start adding the stock a ladle at a time stirring continuously when the stock has disappeared add another ladle full during this process add the thyme and black pepper to your own taste. It will usually take 20 mins for the rice to be cooked depending if you like it ‘al dente’ or soft, more stock may also be required.

4. Just before you finish cooking add the pumpkin press down on a few pieces with back of a wooden spoon to release more colour into the dish. Finally remove from the heat add the coconut milk and check seasoning then cover for 2 minutes for all the flavours to mix together.



Other uses for pumpkin


Pumpkin is fantastic roasted, boiled or mashed my favourite herbs for pumpkin are thyme and Sage, why not make pumpkin chips to serve with your main course or as a dip for hummus. Boil into stews or mash on its own or with swede and carrot.

Don’t forget that when Pumpkin isn’t available anymore it can be replaced with other squashes such as Butternut squash.





By Liam, Oct 20 2016 02:56PM

Meet Kumbuka the Gorilla.....


No Kumbuka isn't my latest client success story, he's the Gorilla who hit the headlines last week when he tried to escape from London Zoo!


Apparently he broke out of his enclosure in a bid for freedom!


I know the real story though.....


Once he was out if his enclosure he went straight to a store cupboard and helped himself to 5 litres of blackcurrant juice!


So he wasn't trying to escape, he must have been on 'Clean eating' diet all week and that day was his cheat meal!


A cheat meal is where you can eat anything you want (assuming you've been following a more structured protocol beforehand)


I use cheat/treat meals with a lot of my clients and its very effective for different reasons......


1, It gives people a focal point and something to look forward to just like a reward.


2, The body needs to remember what those kinds of food are like and how to deal with them, (science nerd alert - this helps with hormone balance and effectiveness especially Insulin, Cortisol & Leptin)


3, It's also a willpower exercise. Can you manage to eat your cheat meal and then get back on plan for your next meal? Or do you decide that you'll start again on Monday or whenever?!


4, Reintroducing foods may also expose any intolerances or sensitivities you have that you didn't realise you had before.


5, It gets you out of those awkward social/family moments. If you know you're visiting your parents at the weekend and you wont get away with turning down Yorkshire Puddings for Sunday dinner, or indulging in a glass of wine during a meal out with friends. This is when a cheat meal is invaluable!


If you're current following a nutrition protocol such as Paleo, IIFYM (If It Fits Your Macros), Low carb, gluten free etc. then schedule a cheat meal and see how you respond.


I hope you found learning what gorillas have as a cheat meal interesting?


Look out over the next couple of days for information about my latest group fitness offer (this one is big and crazy).


PLUS I'm about to launch a new project which wont be for everyone but it might just be for you!


Talk Soon


Liam

Nutritionist to Celebrity Gorillas



By Liam, Oct 13 2016 03:51PM

Fat burning meal hacks


The term 'hack' is being used a lot lately. While it used to have a negative connotation, these days to 'hack' is to find a quicker, easier and more effective method for achieving a goal.




There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I'll share with you today, fat loss hacks.




Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!

Here are my 7 most effective Fat Burning Meal Hacks...




Fat Loss Hack #1: Cauliflower Rice


Serve shredded, fried cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favourite spices and flavour additions as you do with traditional rice.



Fat Loss Hack #2: Vegetable Noodles


There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn courgette or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from courgette. You can even buy these prepared in Sainsburys and Tescos now!



Fat Loss Hack #3: Lettuce Wrapped


By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.



Fat Loss Hack #4: Protein Powder



Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.


Fat Loss Hack #5: Coconut Oil


Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.



Fat Loss Hack #6: Wholesome Sweeteners


Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.



Fat Loss Hack #7: Water



Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss. 

Start using these Fat Burning Meal Hacks today and enjoy a leaner physique.


Let me know when your jeans start to feel loose around the waist!



A consistent, challenging exercise programme, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fat loss goal. If you're on the fence about starting one of my programmes today then call or email for the details. 

Let me be your #1 secret weapon in fat loss.


By Liam, Oct 13 2016 03:51PM

Fat burning meal hacks


The term 'hack' is being used a lot lately. While it used to have a negative connotation, these days to 'hack' is to find a quicker, easier and more effective method for achieving a goal.




There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I'll share with you today, fat loss hacks.




Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!

Here are my 7 most effective Fat Burning Meal Hacks...




Fat Loss Hack #1: Cauliflower Rice


Serve shredded, fried cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favourite spices and flavour additions as you do with traditional rice.



Fat Loss Hack #2: Vegetable Noodles


There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn courgette or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from courgette. You can even buy these prepared in Sainsburys and Tescos now!



Fat Loss Hack #3: Lettuce Wrapped


By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.



Fat Loss Hack #4: Protein Powder



Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.


Fat Loss Hack #5: Coconut Oil


Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.



Fat Loss Hack #6: Wholesome Sweeteners


Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.



Fat Loss Hack #7: Water



Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss. 

Start using these Fat Burning Meal Hacks today and enjoy a leaner physique.


Let me know when your jeans start to feel loose around the waist!



A consistent, challenging exercise programme, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fat loss goal. If you're on the fence about starting one of my programmes today then call or email for the details. 

Let me be your #1 secret weapon in fat loss.


By Liam, Aug 28 2016 09:25AM




We live in society where food temptations are everywhere. Walk through a store and you’ll see the unhealthy food items displayed front and centre. Turn on the TV and you’ll be assaulted with commercials for fattening foods. Open a magazine and you’ll notice glossy pin-ups of sugary snacks. Go down the street and you’ll have restaurant signs clamouring for your attention.


In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging. You treat tempting food as a reward. You turn to tempting food for comfort. You rely on tempting food as stress relief. You allow tempting food to become a habit.


It’s Your Turn to Win


Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.


Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.


A Matter of Perspective


Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.


Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.


Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.


You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).


Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.


Step One: Create a Strong Negative Association with all the BAD STUFF


If cakes and crisps and burgers are put on a pedestal in your mind as your favourite things to eat, then you will always eat unhealthy and will continue to gain weight. What do you dislike about tempting food?

It makes you unhealthy.

It causes weight gain.

It drains your energy.

It kills your confidence.

It degrades your quality of life.

It hurts your love life.

Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.


Step Two: Create a Strong Positive Association with all the GOOD STUFF


Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savoury lean meats are a great place to start. What do you love about healthy food?

It makes you healthy.

It causes weight loss.

It boosts your energy.

It builds your confidence.

It improves your quality of life.

It enhances your love life.

Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.


Using the technique above, you will soon find that healthy food is your favourite food.


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