recipe articles

5 ways to flavour your coffee without adding sugar or milk

Do you love a cup of coffee but don’t want the sugar or dairy?
Some of us use coffee as a powerful pre workout, some of us use it as a pick me up on the way to work, some of us use it to get switched on mentally and some of us just love it!
I could write about the pros and cons of coffee spanning a few articles but this is simply for those that fancy a cup without the added sugar or milk and are looking for a way to spice up the flavour.
Coffee with cinnamon
Simply stirring in half … Read more

10 ways to make dieting a pleasure

As soon as you say the word ‘dieting’ it conjures up all kinds of mental imagery of bland and boring, ‘chicken and broccoli’ type meals with no flavours ready to make you starving hungry and miserably restricted.
Dieting doesn’t need to be like this. FACT
A diet pan should only last around 14-30 days. The purpose being that it educates you on a healthy eating patterns and how to structure and schedule your preferred eating style around your busy schedule.
After this time you should be able to leave the diet plan behind and be self sustaining. This is … Read more

5 Low carb breakfast ideas

Everyone wants an alternative at breakfast
Here are some quick and easy recipes that will fill you up and get you energised and set up for the day. One to try every day of the working week.
Eggs & vegetables in coconut oil
Protein 27g Carbs 7g Fat 35g

15g coconut oil, 4 eggs, spinach, frozen vegetable mix (cauliflower, broccoli, green beans) & spices.
1.  melt the coconut oil to a frying pan
2.  Add the chopped vegetables
3.  Add 4 beaten eggs
4.  Add spices or pepper
5.  Stir fry until ready
Peppery Breakfast Steaks over Wilted Spinach
Protein 33.8g Carbs 3g Fat 18.6g

150g skirt steak, 2 Tablespoons hot chili … Read more

You need Fat

In my opinion, which is backed by a lot of science, you should NEVER cut fat out of your diet. Fat is an essential component of your daily requirements. This means your body NEEDS it to function properly, not only for health but it will also help with your goals in the gym whether it’s to build muscle or burn fat. Without fat you are compromising your health and success.
Let me explain why
Fat Loss
Omega 3 based fats have many benefits, one being their ability to help improve your insulin sensitivity (basically put, how well your muscle cells absorb carbohydrates). Maximising … Read more

Surviving The Christmas Dinner

It’s a tough choice isn’t it?
(A) Enjoy Christmas, say to hell with the body fat & start again in January OR (B) be ‘boring’ and avoid anything tasty because you’re ‘dieting.’
You can still eat tasty food, enjoy your Christmas and even consume some additional calories & have a drink without all your hard earned efforts from the year going out the window.
I’m all for relaxing and enjoying your Christmas, for some this may be the only time of year where you can sit down with family and friends and eat a meal together that isn’t in a Tupperware box.
Take a … Read more

10 Snack Ideas When Dieting

So you’re hungry…. So you fancy a snack…. What are you going to go for? The bar of chocolate which will screw up your blood sugar and leave you feeling tired and even hungrier after the blood sugar crash which it will no doubt bring or are you going to reach for something that will balance your blood sugar, reduce your hunger and provide you with a good source of nutrients.
It’s well known that shopping when hungry will massively increase the likelihood of you reaching for something that your body is craving (sugars or starches usually). The advice out there … Read more

Fat burning recipes

Here are some great recipes that utilise some key foods, (fat burning foods) that will assist you in burning more belly fat & get you a lean, toned physique.

Lifters Chili 


1.25 lb ground beef
8oz tomato paste
1½ tomatoes, chopped
1 red bell pepper, chopped
2/4 cup onion, chopped
2 celery sticks, chopped
1½ teaspoons cumin
1½ teaspoon chili powder
½ teaspoon pepper
1½ teaspoons salt
¾ cup water (add more if needed)


Brown the meat in medium-large pan. When nearly finished, drain off juices and sprinkle ½ teaspoon salt over meat.
Add the onions and peppers to the pan and continue to cook for 1-2 minutes.
Combine the cooked meat, onions, peppers, tomatoes, celery, water, and … Read more

VIDEO: an alternative to water

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Fat burning foods

Sorry to break this to you but there is no magic food out there that will get you the physique you want if you’re not eating clean most of the time. A healthy well balanced diet tailored to your body type, goals & hormonal profile is the key to burning fat, building muscle and maintaining health. With that said here are some great foods that can massively accelerate your results.
1. Cinnamon
What does it do? This aromatic spice is actually a great addition to your fat burning arsenal as it improves insulin sensitivity, helping to shuttle glucose into the muscle cells rather than … Read more

Health food terminology explained

The Food and Drug Administration (FDA) food labelling regulations require that all food labels provide nutritional information to help consumers make informed food choices.
But what do they all mean? Low-calorie, low-fat and “light” foods and beverages fill our shelves but they can leave the consumer confused as to what’s best and are they actually good for us at all?? This article aims to clarify and explain the phrases and give you some real advice on the matter.
Listed ingredients
The ingredients should be listed on a label in descending order of weight. Looking at the first 2 or 3 ingredients will give … Read more