By Liam, Jun 28 2016 07:00AM

Try this little cheat then...

I bought a bag of spinach, a pack of broccoli, a bag of boodles (butternut squash noodles) and some pre cooked chicken breast.

From this I split everything into 4 portions and seasoned with smoked paprika.

all that was required to was a couple of minutes in a pan or microwave to cook it through when I was ready to eat.

In total it took 20 mins to prepare and gave me 4 meals

the Macros were as follows

Calories 246

Carbs 6g

Fat 2g

Protein 35g

total cost £7.44 which is £1.86 per meal.

The cost could be reduced significantly if the chicken was bought raw and then cooked.

By Liam, May 14 2016 07:00AM

I really think your doctor would want you to read this...

Did you know so many of your health problems will improve or even disappear as the result of a consistent exercise programme?

Read these 5 reasons why your doctor thinks you should start exercising today!

1. Feel Great: The first thing that patients tell their doctor after starting an exercise program is how much better they feel. People don’t realise how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.

Your energy levels boost and you feel great.

2. Pain Be Gone: Next patients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.

Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Disease: While patients can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.

Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes: Patients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise programme.

Your blood sugar levels are better controlled.

5. Goodbye Sleep Apnoea: Patients with sleep apnoea are often caught in a destructive cycle. Their weight promotes occurrences of apnoea then inadequate sleep promotes weight gain.

With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?

I know you’re tired…exercise gives you energy.

I know you’re in pain…exercise alleviates your muscle and joint pain.

I know you’d rather stay in bed…exercise makes your sleep more restful.v

I know you’re pressed for time…exercise improves your efficiency and extends your life.

I know you don’t know where to start…that’s where I come in.

I can offer you group sessions, Personal Training, Nutrition advice or even a 28 Day Transformation for more info click here

By Liam, Feb 21 2012 05:06PM

Its Pancake Day guys!

so heres a healthy recipe for pancakes

What you need for 3 pancakes;

• 3 eggs

• 1/3 cup of coconut flour

• Coconut oil

• Agave Nectar

• Cinnamon

1. Mix Eggs and coconut flour together in a dish

2. Heat the coconut oil in a pan

3. Pour out the mixture until it is the size of a CD

4. Cook until golden brown then turn or Flip to do the other side

5. Sprinkle with cinnamon then drizzle with Agave nectar


By Liam, Dec 20 2011 03:43PM

Turkey casserole


• 2 turkey breast fillets (or leftovers!)

• 1 large onion

• 1 sweet potato

• 1 large green pepper

• 1 large carrot

• 50grams fine green beans

• 1 400gram can chopped tomatoes

• Sprigs fresh parsley and thyme

• Sea salt and black pepper to taste


• Pre heat the oven to 175’C or gas mark 4

• Trim and dice the turkey breasts

• Peel and chop the onion, pepper and carrots

• Trim and cut the French beans

• Place all of the above in a casserole dish and add the can of tomatoes

• Chop the parsley and thyme and add to the pot

• Add the sea salt and black pepper to taste

• Stir all of the ingredients until they are well mixed

• Slice the sweet potato and place on the top of the casserole (you can leave the skin on if you wish)

• Cover and cook in the oven for 1 hour 30 mins

Enjoy and have a great Christmas

By Liam, Oct 31 2011 12:52PM

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

Pumpkin Pancakes


• 3 eggs

• 1/3 cup coconut flour

• 1 cup of grated pumpkin

• Agave nectar to sweeten


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


• 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


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


• 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


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)


• 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


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.

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.

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