This is not one of my own recipes but It's one I know you will enjoy!
These are a healthy high protein, low-sugar, low-carb option.
This recipe also works well with king prawns and Quorn for my veggie friends!

What you need: (serves 4)

• 454 grams skinless boneless chicken breasts (cubed)
  
• 4 tablespoons soy sauce
  
• 2 tablespoons agave (or Honey)
  
• 1 tablespoon coconut oil (Olive Oil is fine too)
• 4 garlic cloves (Minced)
• 2 teaspoons Sriracha
• 2 tablespoons fresh coriander (Chopped)
  
• red pepper flakes or chilli flakes (To Taste)
  
• 2 limes (Small)
  
• 1 red bell pepper
• 1 onion (Small)

How to do it:

1. Place your cubed chicken breast in a large bowl, set aside
2. In a small bowl, combine all your ingredients – except for the limes, peppers, onion
3. Pour marinade over cubed chicken breasts
4. Squeeze 2 limes over the chicken cubes
5. Cover, put in the fridge, and marinate for at least 30 minutes
6. Slice the red pepper and onion
7. Place chicken cubes on skewer, alternating with slices of bell pepper and onion
8. Grill on medium high heat for 6 to 8 minutes per side, until cooked thorough

This goes nicely with some healthy grains (quinoa, wild rice etc.) and a salad.

Enjoy...Nick

It's no wonder I get asked this question a lot as there are so many bits of conflicting and varied information out there.  Let's start with the RNI (recommendations) for adults aged 19-50 (not including pregnant or breastfeeding women)

• RNI is set at 0.75g per kilo of body weight per day
• This is approx 56g for men and 45g for women

Adults will get a lot more protein than the RNI per day (men approx 88g/women 64g). This is where most of the confusion lies.  These figures are the amount you need to survive and function and not based on your goals or activity levels. Generally, the quality and source of protein in most peoples diets is poor. 


There was a recent 'protein summit' in Washington, D.C. where over 40 nutrition scientists gathered to discuss protein and human health. Although the summit was sponsored by animal-based food industry groups, it did produce an independent report that was published in the 'American Journal of Clinical Nutrition'. (1)

Based on all the research presented at the summit it was agreed that you could actually aim to consume up to twice the RDA (American daily guidelines which are pretty much the same as ours)

This is about 15% to 25% of daily calories from protein, depending on your sex, age or activity levels.

The debate goes on...and on...and on...

All I can do is tell you from experience what I've found to work with clients.

If you want to lose body fat and keep or increase lean muscle. Here are my simple guidelines.

• Try and get quality protein with each meal from the best source (minimally processed and lean)
• 2 palm-sized portions for men and 1 palm-sized portion for women at each meal
• For those who like numbers...Aim for approx three-quarters of a gram per pound of your target body weight per day (a little more if you are very active)

If you are moving towards your goals then keep going, if not adjust your protein amount.

Keep things simple but be consistent!

Stop guessing & start progressing...✌️

Nick

This is so tasty and it only took about 6 minutes!
I haven't cooked very much with samphire but I will definitely be using it more regularly.
Not only does it add a nice hit of natural salt to a dish, it complements sea food really well (it's a sea vegetable found in costal areas).

The sweet tomatoes and juicy prawns balance the dish nicely and a kick of chilli, black pepper and extra virgin olive oil bring it all together.

Here are some quick nutrition facts about samphire...

• Low in fat
• Packed with essential minerals; magnesium, potassium, calcium and sodium.
• Contains vitamins A, B and C
• High in fibre
• Contains anti-oxidants (anti-inflammatory benefits)
• Can help aid digestion
• Boosts immune system

Samphire is both delicious and nutritious! Don't forget this dish also has garlic, chilli, tomatoes and olive oil which all add their own nutrition value.

What you need (2 large portions)

• 300g fresh spinach Linguine
• 160g King prawns
• 100g Samphire (approx)
• 300g cherry tomatoes (aprox)
• 1 clove garlic, crushed
• 1 fresh red chilli
• 2-3 table spoons of extra virgin olive oil

​
How to do it:

• Get a pan on and cook the linguine as per the instructions (about 3-4 mins)
• ​Heat a little oil in a pan, add the samphire and garlic
• Cook for about 2-3 minutes then add the cherry tomatoes and prawns and cook for further 3 minutes until prawns are cooked
• Add the cooked linguine to the pan and toss through with a drizzle of extra virgin olive oil, chuck in the fresh chopped chilli, a good crack of black pepper and serve...enjoy!

You get overloaded with images of men and ladies with 6-packs and washboard abs.  For most people this isn't realistic and it doesn't necessarily mean you're 'healthy'.  Be realistic and set yourself up for success not failure.  Looking at your overall health and not getting obsessed with achieving chiseled abs or a perfectly sculpted butt will help you to lose weight.  Although it may be aesthetically pleasing, there are so many more benefits of exercising and losing pounds.  Improving heart health, bone density, posture and mental well-being are just a few!  

You may think that losing weight means endless hours on the treadmill but it doesn't.  In fact if you only do long bouts of cardio it can have the opposite effect and your body starts to conserve energy (calories).  By mixing things up a bit with 'high-intensity interval training' and weight training, your body will become a more efficient fat -burner.  Your metabolic rate will increase, burning more calories at rest and muscle is more metabolically active helping to burn even more calories.

There are endless gadgets, fitness and weight loss products out there promising quick and easy ways to shed the pounds.  If it sounds too good to be true, then it is!  There is no short-cut or easy option out there and you are just waisting your hard eared money.  Improving your daily habits, eating better consistently and keeping active are what's important, so keep focused on this.  In the end it comes down to burning more calories than you consume.  Variation is key to both keeping the body guessing and to keep up your interest and enjoyment.  Try new things, experiment and have some fun!

Some of the popular 'diets' out there get you to severely restrict or ban fruits all together.  Fruits contain fructose (natural sugar) and the body deals with this differently to processed sugars.  Because of the high levels of water and fibre, the body digests fructose slower, impacting on blood sugar levels much less.  Another advantage of fibrous fruit is that it slows down carbohydrate absorption and helps to lower cholesterol.  So eating fruit can actually be an advantage when it comes to losing weight.

There has been a lot of publicity about gluten-free diets over the last few years.  Some promote going gluten-free as the best way to lose weight but this is just not true.  Yes, if you have an intolerance (celiac disease) or gluten sensitivity then it is a healthier way to eat.  If you do have either celiac disease or a sensitivity, it affects the function of the immune system by damaging the intestines and adversely effects gut health.  Gluten on it's own doesn't constitute an unhealthy diet, it's your overall intake and food choices that needs to be improved.​

Trying to cut calorie intake by skipping meals regularly is one of the worst things you can do.  This is a sure-fire way to feel hungry which leads to poor food choices like unhealthy snacks and overeating.  You will also feel irritable, tired and have poor concentration levels.  Space out your food and snacks over the day (5 times per day is a popular way but find what works for you).  Go for nutrient-dense high-fibre, quality foods in the right portion sizes (veggies make great snacks).

If you consistently go for the 'fat-free' options or totally cut out butter or other fats then you could be left feeling hungry.  Studies have shown that those who include healthy fats in their diets feel less hungry and are more likely to stay on track.  Instead of going for fat-free versions of your favourite foods, try eating these foods in moderation and the right portion size.  Eating better quality, minimally processed foods in the correct portion sizes is the best way to lose weight long-term.  Most of the foods that have had the fat reduced or removed have sugary substitutes instead (so could actually be working against you).

Protein is important for your overall intake but eating more and more won't help you lose weight.  A target of approx 1g per pound of body weight is a starting point.  Your body-type and activity level will dictate if you need slightly more or less. An even easier way to get the right amount of protein is to use your hand-size as a guide; 2 palm-sized portions for a man and 1 for a woman (per meal).  There are 4 calories of energy per gram in protein (the same as carbohydrate) so be aware of this.  Essentially the body doesn't know if it's getting calories from protein, carbs or fats.  Check what goes into a lot of the 'high-protein' foods as they can have a high sugar intake (some protein bars have more sugar than a chocolate bar).

Stop guessing & start progressing...

​Nick

The days of static stretching before exercise are pretty much gone. Studies have shown that static stretching before a workout can actually decrease your performance. This is especially true for strength training and has limited ability to prevent injury. 
Dynamic stretches are a much more effective way to prepare for a workout.  You take the body through dynamic movements, using full range-of-motion and getting the nervous system switched on.  By the end of your warm-up your heart rate should be elevated with a bit of a sweat on.
​
For example, if you are going to do some squats...
- Jog on the spot
- High knees
- Jumping jacks
- Body weight squats
(complete each one for 20-30 seconds)

Research has shown that this type of dynamic warm-up can reduce the risk of injury, improve flexibility and strength.

Once you have completed a good dynamic warm-up, its time to get specific.  If for example you are about to squat (as above) then you could do some squats with very light load at a higher rep range. Not only does this get the body switched on for the exercise, you can use this time to focus on good form and correct movement patterns. Or another example could be to do a set of push-ups before a bench press.

After your workout is the time for stretching when the muscles have been worked (cold muscles are less supple).  Static stretching is what you will be familiar with and should be held for at least 30 seconds, breathe deeply and relax into the stretch.  It makes sense to focus on the muscles you have just been using which will help to prevent injury, speed-up recovery and reduce D.O.M.S (delayed onset muscle soreness).

It's common knowledge that massage is one of the most effective ways of recovery from exercise.  It will get blood flowing and help keep muscles, facia and connective tissues healthy.  But what If you can't get a soft tissue or sport massage?

​You can get a foam-roller for those aching muscles and use a technique called 'self-myofacial release' (SMR).  You can help release those tight spots and knots, helping to rejuvenate muscles and tendons.  I would recommend getting some advice on how to use a foam roller properly.

Unless you're a pro athlete or competitor, rest and recovery is probably one fo the most overlooked parts of training.  It's tempting to think you need to go heavier and heavier or faster and faster even when your knees are aching or your shoulder is nagging you.  Get advice on proper progressions and how to plan your workouts at the correct intensity.

​Muscles and joints need recovery after exercise and the amount of rest needed is probably determined by your genetics.  But as general rule leave at least 48 hours before training the same muscle groups. Make sure you get plenty of sleep and proper nutrition before, during and after your workouts.  Overtraining is one of the biggest barriers to getting the results you're looking for, so listen to your body and get some sound advice on post-workout nutrition.

Stop guessing & start progressing...

​Nick

Recently there has been studies that suggest eating breakfast may not be as important for weight loss as we thought.  In my opinion eating a healthy breakfast will give you energy, nutrients and curb cravings which leads to better food choices for the rest of the day. 

Here are 7 of the most common breakfast choices that will not be helping your waistline (and 7 healthier alternatives!)

1. High street speciality coffee
It is becoming more and more popular to have a speciality coffee as a substitute for breakfast.  This is especially true for city workers and commuters.  Something like a regular 'frappuccino' or 'macchiato' has up to 7-8 teaspoons of sugar (depending on add-ons) and way over 300 cals.  Don't be fooled by some of the 'healthier' options as well.  Some of the 'tea lattes' can have up to 14 spoons of sugar.  Thats more than a large bowl of sugary cereal!  These drinks lead to an almighty sugar spike and then crash, leaving you feeling hungry and increasing cravings for more sugar!  

Healthy alternative:  Go for a small rather than a large or super-large.  Skip the added whipped creams, syrups and sprinkles.  Choose soy or almond milk if you like them.
​
2.  Juices
Juices can be lower in calories and have as many vitamins as a traditional smoothie but they can also contain more natural sugar than a can of coke. These natural sugars cause a quicker insulin spike than when you get the sugar from whole foods.  Also they tend to lack fibre so won't fill you up so by mid-morning you are feeling really hungry.

Healthier alternative: Stop juicing everything in your blender and eat whole fruits. Or have fresh fruits in Greek yogurt or a higher protein breakfast.

3.  Pancakes and waffles made with refined flour
Starting your day with pancakes and waffles made with refined flour isn't the best approach for weight loss.  They don't contain much protein or fibre that will help make you feel full. Bagels and muffins also fall into this category.  An egg-based breakfast or something higher in protein has been shown to be more effective than a carb-heavy breakfast for shifting belly fat.  

Healthy alternative: If you really must have some pancakes or waffles then try using a whole grain flour.  You could also try having a small portion as part of a more healthier breakfast.

4. Flavoured yogurt
Some yogurts could now be classed as junk food because of the amount of added sugars.  As well as 5-7 spoonfuls of added sugar, these flavoured yogurts can contain artificial thickeners and other nasty's. 

​Healthier alternative: Get plain Greek yogurt that is high in protein and flavour yourself with fruits, nuts and seeds.



5.  Store-bought smoothies
The smoothie has a reputation for being a health food and If done properly they certainly can be.  However,  the store bought or high street versions can be anything but healthy.  With clever marketing and packaging you can be easily duped into thinking you have the holy grail of health food in the palm of your hand.  Having looked at some of these off-the-shelf smoothies I can tell you that some have more calories than a burger and fries! Some also contain over 15 spoonfuls of sugar in a large bottle.  Even some smoothies that have natural sugars can contain as much as fizzy drinks, so be mindful of that.

Healthy alternative: Make your own 'Super-shake' with healthy protein like Greek yogurt and add fruits, veggies, healthy fats (no added sugars).

6.  Cold 'whole grain'  or 'high-fibre' cereals
Whole grains and high fibre foods are of course important. Again, be aware of other stuff they put into the mix as they may not be of good quality.  There will be hidden sugars in a lot of these cereals as well as a low carb to fibre ratio.  Look for 3 grams of fibre per 30 grams of carbs.

Healthier options: Try plain whole oats, oat-bran or original shredded wheat.

7.  Breakfast rolls
We are all a sucker for a good old bacon and egg roll sometimes but they could be adding a lot of low quality extra calories to your day.  The problem with these breakfast rolls or sandwiches is that they will contain low-quality carbs and not enough protein.  For example you may have a bacon and egg in a white bap. This will usually only have one egg, be made with low quality bread full of sugars and additives and fall short of your protein targets. 

Healthier option: Homemade whole-grain English muffin with lean bacon and two eggs. You could also try whole-grain bread or wraps.

Stop guessing & start progressing...✌

Nick

Have you heard about Apple Cider Vinegar?
I have had a few people ask me what I think about it and what it claims to do for your health.  So, I have researched it and looked for studies that back-up the things being said.

Apple cider vinegar has been touted to cure-all, purify blood and help you lose weight.  However, just like a lot of these new 'super-foods' some claims are over-hyped and exaggerated.  That doesn't mean that you should chuck yours away, as there are some potential benefits.

Firstly, let's look at three of the things that ACV can't do that you may have been told it can.

• It doesn't purify blood.

Some claim that ACV flushes toxins out of your blood. Your liver and kidneys do this for you and do it very well.  Eating minimally processed and/or organic foods and limiting alcohol intake will help you with this.

• It isn't a magic fat-burner.

Sorry folks, ACV isn't the golden ticket to weight loss that you may have read about. From studies I have read, the acetic acid in vinegar (not just ACV) has been shown to minimally boost metabolism.  This will equate to a few extra calories being burned. So, if combined with other weight loss strategies (like eating less) it could help you.

• It won't add a super-human amount of extra nutrition to your diet.

There are claims that just a couple of spoonfuls of ACV can add huge amounts of vitamins, minerals and anti-oxidants to your body.  Well, ACV is a fermented fruit juice so does add vitamins and anti-oxidants, just not really in massive amounts like the claims.

Now let's look at some benefits that are backed-up by science.

• It helps to promote a healthy gut.

Vinegars in general have been fermented which creates live micro-organisms (good for health).  I'm sure you have heard about the benefits of probiotics, so having ACV in your diet can help maintain a healthy gut.

• It can help to lessen the affect 'blood-sugar spike'.

The acetic  acid found in all vinegars have been shown to partially block the digestion process of starchy foods.  Taking a small amount of ACV (1-2 table spoons in water), before a carbohydrate-rich meal can block some of the sugar absorbed into the bloodstream. Please check with your doctor before taking ACV if you take any meds (diabetics for example).  It's these blood sugar spikes that can, over time increase fat storage.  Remember you are still consuming calories but the impact on your blood sugar will be less.  

• It can help to relieve heartburn

You may have heard this 'old wives tale' of taking apple vinegar to relieve heartburn.  This is probably the opposite of what you think would work, seeing as vinegar is acidic.  Heartburn isn't aways caused by acidic foods and drinking a little diluted ACV can lower PH level (acid level) in the stomach.   If you get heartburn and normal antacids don't work that well, this may be worth trying.

How much ACV to take.

• Go for a raw unfiltered brand
• ALWAYS dilute in water!
• 1 or 2 tablespoons in 250ml of water.
• It's recommended that you only have a couple of servings per day.

Stop guessing & start progressing...

Nick

I recently picked up some sausages from 'Harpenden Farmers Market'.

They are produced by a company called 'Great British Sausage Co.' and these particular one's are called 'Waterloo Sausages'.

Let me tell you that these little beauties were superb!

They are locally produced 'Red Tractor Farm' assured and made with the highest quality 'East Anglian' pork.  They contain 95% pork and have a natural pork casing. I always advocate minimally processed, locally produced food that has taken as little time as possible to get to your plate. 

I am a massive fan of these sausages and it's got me thinking of so many ways to use them; casseroles, breakfast, barbecue, stuffing and so on...The flavour is quite something and you can tell the quality as soon as you get them out of the packet.  

I came up with this simple tasty pasta dish to celebrate these delightful sausages, using fresh tomato, black olives  and basil to give it a real mediterranean flavour!

What You Need:
(serves 4)
- 1 Pack of Great British Sausage Co. 'Waterloo' sausages
- 150g of orzo pasta
- 2 Cupped handfuls of pitted black olives (halved)
- 2 large handfuls of cherry tomatoes (halved)
- Handful of fresh basil leaves
- Table spoon of crushed chilli flakes
- 2 Table spoons of extra virgin olive oil

How To Do It:
- Cook the orzo past until it's 'al dente', drain and put to one side
- Fry sausages in a pan little at a medium/high heat with olive oil until browned
- Slice sausages into 5 or 6 pieces and put back into pan to finish
- Turn heat down and put in the tomatoes and cook as the sausages finish
- Put the black olives in and fresh basil at the end
- Put the orzo into that pan with a little olive oil, toss together until the pasta has warmed through
- Add some crushed chilli flakes for a nice kick and a grating of fresh parmesan

Enjoy!

​you can pick up these sausages at St Albans and Harpenden farmers markets, more info can be found on their website https://www.britishsausages.co.uk/farmers-markets/

Get our newsletter for more recipes and fitness tips!

My favourite thing about this time of year is the inspiration I get from all the amazing food that's in season. 

​Here are 10 superfoods that you should be using in the kitchen this autumn!

Be Happy, Be Healthy...Nick

Ok so pumpkins are part of the 'winter squash' family but it deserves a little mention of its own. This halloween decoration is also a superfood packed with carotenoids, fibre, vitamins B, C, E, iron, potassium and folate. You could use pumpkin for soups, muffins, flavoured rice and cous cous.

As with the pumpkin, winter squash is full of nutritious goodness and carotenoids which may give protection against heart disease and cancers. Probably the most well known is the butternut squash but there are a huge variety of these autumn veggies for you to try. Think of tagine, risotto or roasted when you come to cook them.

This one is a bit controversial but I love sprouts! Sprouts are a cruciferous vegetable the same as broccoli, cauliflower and cabbage. They are high in anti-oxidants thought to reduce the risks of diseases. Don't over cook these until they're all mushy, sauté with some bite, add garlic, onions, ginger or chestnuts. 

Like all these foods listed you can get them all year round. However if you get them locally and when truly in season you will get the best out of them.  Sweet potatoes are what I like to call a 'smart' carb and contain vitamin A, C, calcium and potassium. As well as the usual mash or wedges, try using them in curries, soups or even as a dip.

This little beauty has a whopping 40% of your recommended intake of vitamin C and is packed full of anti-oxidants. Pomegranate makes a great snack on its own, sprinkled in salads or yogurt and it goes great with salty cheese.

The humble pear has to be one of my favourite fruits and are a great source of vitamin C and copper. Pears are a  good choice if you want to increase your fibre intake. Getting enough fibre aids digestion, improves gut health, controlling blood sugar, helps weight management and improves skin health. You could blitz them in smoothies, slice on yogurt or toss in salads. Check out my'pear & halloumi' 

These nutty, sweet, white root veggies contain high amounts of potassium and are very versatile. Potassium helps to balance the negative affects of salt and lower blood pressure. As well as making good mash they work well in soups and stews. Roast some off and use them as a handy snack.

This may be an obvious one but apples most certainly a food you should be eating ("an apple a day...") Eating plenty of these during the autumn will give your anti-oxidants a big boost. Make sure you eat the skin as this contains the most nutrition, much more than the flesh alone. I put apples in smoothies, salads or healthier gluten-free crumble.

The grapefruit is a good choice to start eating during the autumn months. It is high in vitamin C and can give your immune system a real boost. Some studies suggest this fruit can help lower stress levels and lower cholesterol levels. Great on it's own but goes well with cumin and coriander.

I was actually surprised when I researched the health benefits of dates (yes those little brown things your nan would try and feed you!). As well as being a good source of protein, potassium and fibre, they contain 23 types of amino acids and 15 different minerals. You can use dates as a binder or natural sweetener. Eat dates sparingly because they are high in fructose (sugar).