September Edition 2017
Food for Fitness
by Paul, Park Fitness Johnstown
WHAT'S FOR DINNER ?
Following on from last month’s article ‘Food for Fitness ‘and the feedback I received from it I’m going to concentrate on nutrition again this month but a little bit more specific and talk about what actual meals to be consuming and some tasty, healthy and simple recipes.
I think a lot of people understand the concept of the macronutrients i.e. your protein, carbohydrates, and fats and why these are the three vital components that form a healthy diet.
The different food sources for each macronutrient include:
Protein:
Chicken, Turkey, Red meat, Fish-salmon, tuna, hake, Eggs
Carbohydrates:
Sweet potatoes, baby potatoes, bread rice, couscous, wholegrain bread
Fats:
Eggs, coconut oil, avocado, nuts, butters
So here are some different meal options combining the different sources of protein, carbohydrates and fats.
Breakfast:
Some really simple options here:
Option #1; Protein Porridge
Recipe:
- Organic porridge oats
- Almond milk
- Blueberries/strawberries/dark chocolate
- Whey protein
- Peanut butter
Method:
Pour oats and milk in bowl, heat in microwave for 2 mins, add in scoop of protein, berries, and spoon of peanut butter.
Option #2: Turkey & Egg Meal
Recipe:
Turkey burgers and eggs
Method:
Preheat oven and insert burgers, flip halfway through, cook eggs to your preference, serve with handful of spinach.
Lunch:
Option 1: Tuna/egg salad
Recipe:
Tuna/eggs/spinach/red onion/beetroot/celery/carrot/avocado
Method:
Boil two eggs, peel and cut red onion,celery,carrot, add tuna and boiled eggs.
Add fat free vinegeratte dressing or beetroot works well for taste too.
Option 2: Smoked salmon on brown bread
Method:
Cut slice of brown bread, add real butter and sliced organic salmon.
Dinner:
Chicken Stir Fry on a bed of wholegrain rice
Recipe;
Chicken diced,onion,garlic, carrot,broccoli, green beans, mushroom, peppers, green beans.
Method:
Heat large pan/wok with spoon coconut oil, add diced chicken and sear it through, then add opinion/garlic. At this stage add your spices-salt/Thai 7 spice/chilli powder/paprika. Add in your veg and stir through. Add in water and chicken stock for extra flavour. Serve on bed of wholegrain rice.
Snack Options:
High protein yogurt desert mix:
Method:
Get large bowl and add protein yogurt, scoop of whey protein, raspberries, dark chocolate and mix.
Protein pancakes:
Method:
Mash banana and blueberries and scoop of protein together in bowl together with three eggs(two whites/1full) heat spoon of coconut oil on pan, add mixture, flip after one minute. Serve with banana/blueberries/yogurt.
That’s just some options folks,
Simple, Efficient and Effective.
Try some of them out and let me know how you get on. Mess around yourself in the kitchen and combine the different foods to come up with something tasty and healthy. They don’t take too much preparation time but this prep is key if you really want to make a difference to your body composition and fulfill your goals.
Keep an eye on the Park Fitness Johnstown page where I will put up videos of the different meals from start to finish. As always if there are any questions don’t hesitate to contact me and I will get back to you.
Park Fitness continues in the park for the month of September on Wednesday evening at 6.30pm and Saturday morning at 10am. It’s a great opportunity to get back into a healthy routine with the kids back in school.
Read Next in Aug 17 Edition
Boxercise
Hosting classes twice a week on the Bailis Downs Green Instructor Paul is now looking to add some variety to the class.
