GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “prepare”

Veggies- Cooked or Raw?

Hi there!

I’m sorry (again) for gaps in posts! i have been studying and enjoying the wonderful weather Spain has been blessed with! However, I suddenly realised that something I’ve been thinking about a lot recently is something you might find interesting! There are forever new articles coming out about the raw food diet (exactly as it sounds, raw food). And whilst I do enjoy some food raw I don’t like it all raw and started doing some research into what foods are better cooked and what foods are better raw! I don’t have an exceptionally long list, but they are staples in my meals so might come in handy for you too!

In the cooked corner;

  • Tomatoes
  • Carrots
  • Aspragus
  • Mushrooms
  • Cabbage

In the raw corner;

  • Peppers
  • Broccolli
  • Garlic
  • Beetroot
  • Onions

Have it either way;

  • Spinach

This is a list I will continue to update as I find more information about but the idea behind the ‘optimal methods’ for consuming these depends on the nutrients and what best preserves them. For example, according to BBC Good Food, heating up the foods listed above makes it easier for our bodies to enjoy the benefits from some of their protective antioxidants. Essentially, it helps us better absorb nutrients, like lycopene in tomatoes.
On the other hand, some vegetables like those listed in the raw section are better kept raw because heating them up can damage an enzyme which results in the strength of anti-cancer compunds (glucosinolates) being reduced.

So, here’s a list (that’s incomplete) on how to best prepare your veggies! Let me know what you think and if you know of any others!

As always, I’m a GN Academy member and if you need some protein or any brilliant qualiy supplements/snacks/a lot, lot more then check Go Nutrition out! Use my referral code A5CJC for free 250g of protein when you spend £10 or more!

Gym Bug

Foodie Challenge #2

Hi there!

Another Foodie Challenge post! Today’s post is inspired by a good friend’s incredible soup recipe with lentils, tomatoes, onions and lots of amazing seasoning!

Ingredients (makes about 10 bowls)

  • 500g puy lentils (best leave these to soak for an hour prior to making the recipe)
  • 800g tinned tomatoes
  • 1 onion, finely chopped
  • 2 carrots, peeled and chopped
  • 1 red pepper, chopped
  • 1 sweet potato, peeled and chopped
  • 4 sticks of celery, chopped
  • 4 cloves of garlic, crushed
  • 1 inch piece of ginger finely chopped
  • 2 tablespoons mixed Italian herbs
  • 2 teaspoons Chili powder
  • 1 tablespoon cumin
  • 4 bay leaves
  • 1 stock cube
  • Black pepper
  • Salt to taste
  • Olive oil

Method

  1. Fill a pot halfway with water and start to boil.
  2. Add all the vegetables, lentils, garlic, ginger and sweet potato into the water.
  3. Bring to boil and then reduce to simmer for approximately 30 minutes (until the lentils are soft)
  4. Add the tomatoes and herbs.
  5. Stir it all together well and allow to simmer for a further 10 minutes.
  6. Taste the soup and season as required.
  7. My friend added some leeks at this stage and cooked for a further 5 minutes, this is optional.
  8. You can puree the soup or leave it nice and chunky.

This is truly a delicious and addictive soup but it’s nice a healthy! You can add more vegetables too such as courgette (zucchini), potatoes and aubergine (eggplant) too to add more vegetables. You would add these with the carrots! Another nice thing to do is to slice an entire aubergine lengthways, add a light drizzle of olive oil and some black pepper then griddle them as delicious dipping devices instead of bread! (We didn’t make these). And that’s it! A very easy soup that got protein in it and lots of healthy vegetables!

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Gym Bug

Food Basics

Hi there!

So, I’m going to let you in on a secret. I struggle with eating enough. I’m scared if I’m too relaxed I’ll over eat and put on weight. This, given what I eat, is stupid, especially since I exercise 6 times a week on top of trying to follow a good diet. So, I know I’m probably not the only one who struggles with balancing exercise and diet so I thought I’d share my ‘essential shopping list’, or the basic fridge/cupboard content I try to maintain!

Cupboard;
Oats (I eat porridge every morning)
Brown rice
Whole wheat pasta
Eggs
Onions
Garlic
Green tea
Peppermint tea
Cornflakes
Tinned tuna
MyProtein Chocolate Smooth Whey Powder
Crisp breads
Paprika (spicy)
Oregano
Ground black pepper
Olive oil
Sweet potatoes

Fridge/freezer;
Frozen vegetables (great for a quick  meal)
Frozen fish (not as good as fresh, but it’s cheaper and not bad!)
Peppers (any colour)
Carrots
Brocolli
Courgette
Cucumber
Iceberg
Gherkins
Skimmed milk (I don’t like milk and skimmed has the least flavour, in my opinion)
Olives
Bananas
Apples
Satsumas
Lentils/beans

This is very basic, I’ll add things in (e.g Spinach if it’s on offer, avocados) to mix it up and keep it from getting boring. Week by week however I follow a pretty straight forward meal plan. Breakfast will typically be oats, lunch will be a salad with olives, cucumber, lentils/beans, crispbread etc and dinner will be stir fried vegetables with rice, tuna, pasta, fish, sweet potatoes. I snack on bananas, apples and satsumas mostly (cornflakes on occasion too) and take protein (with water) after every weights session.
I’m a University student also, so I do drink. I try stick with vodka and soda, but it doesn’t always work. I also enjoy wine (particularly red).
I wish I had access to Soreen (a post about this incredible food will hopefully be made available soon) because it’s a great snack.

My aim is to ensure I get enough healthy fats, carbs and protein to sustain my level of activity. I fall short more than I over do it, which has seen to weightloss beyond what I wanted. I’m trying to get back on track and I shall keep you all updated!

Remember; failing to prepare is preparing to fail. Plan it out.

Gym Bug

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