12

Dec

Siubhan’s Choc Avocado Mousse

Siubhan's Choc Avocado MousseSiubhan’s Choc Avocado Mousse is an awesome healthy chocolaty treat.

Have a crack and putting this one together and we’re pretty sure you’ll be a convert to this as an alternative to your standard recipe!

 

 

Ingredients:

2 large ripe avocados

1/4 cup raw cacao powder

2 teaspoons vanilla extract

3 tablespoons maple syrup or honey

1/3 cup coconut cream

150g dark (70%) chocolate, melted

Extra grated dark chocolate to serve (optional)

Step One:

Cut the avocados, remove stone and skin. Scoop flesh into the large bowl of a food processor. Add the cacao powder, vanilla, maple syrup and coconut cream. Process for 10 seconds the scrape down the sides of bowl and process for another 10 seconds.

Step Two:

Add the cooled, melted dark chocolate. Process for another 10-15 seconds or until creamy and smooth. Spoon into a ‘small’ 🙂 serving bowl or glasses.

Serve with fresh fruit and enjoy! Let us know what you think of this one.

26

Oct

The Benefits of Protein Shakes Post-Training.

AthElite Lean ChocolateWhen you push through a tough training session your muscles are constantly challenged, and their fibres begin to break down and sustain damage, (not a bad thing).The process of repairing and rebuilding those fibers called, muscle protein synthesis, uses amino acids from protein to encourage healthy recovery and muscle growth (a really good thing). Although any nutritious source of protein will help the process along, there are few clear advantages to drinking protein shakes after exercise.

Protein powder is an isolated nutrient source, so it provides a lot of nutrition for relatively few calories. After exercise, your body needs that nutrition to recover, but it doesn’t need enough calories to ruin all the effort you put forth during your workout. For post-training find a protein shake that contains some carbs, or blend your shake with a carb-rich snack like a banana. According to the National Sports and Conditioning Association, when you eat carbs and protein in a 4:1ratio within 30 minutes of exercise, you’ll recover faster and actually gain more strength and that’s a really good thing.

Most protein powders on the market feature whey protein concentrate or whey protein isolate as primary ingredients. Whey is a “fast-acting” protein, so most people are able to digest it easily. That makes it a prime choice for post-workout protein shakes as well. Although whey doesn’t affect all athletes in the same way, whey, however, does have the ability to stimulate gains in muscle size in some people, when combined with proper nutrition and regular strength training.

After assessing a wide collection of research related to protein and exercise, the International Society of Sports Nutrition published an article in 2007 stating that having protein shortly after a workout is associated with fewer medical visits, decreased muscular soreness and better immune response to infections. Subjects who received a placebo after their workouts got sick more often and logged more total doctors’ visits.

2

Oct

Trish’s Paleo Bar Lemon Cheesecake Pots

Lemon Cheesecake PotsHey Revo Peeps,

I have met some of you here at the gym sweating your butts off but for those of you that I have not met yet, I’m Trish the latest edition to the Revolution PT Team. If you have read my profile you will see that I love my fitness and I am also very much into great nutrition but I must confess – I have a sweet tooth….actually a very sweet tooth, so I am constantly ‘inventing’ new healthy treats and desserts so as not to ruin all my hard training I do all week; after all as we all know “You cannot out train a crap diet”.

I also have some really effective muscle building recipes which I will share with you in the coming weeks and months. Ok let’s start with the yummy stuff; here is the first sweet treat for you to try. The great thing about this dessert is that you can serve it to your guests after a great healthy dinner; both girls and boys will love this one. The second great thing is that you have Paleo bars right here in the studio so you don’t have to go hunting for them in the grocery stores. How good is that!?

PALEO BAR LEMON CHEESECAKE POTS.

SERVES 2

What you need.

1 x Original PALEO Bar

1 x 170g Lemon 2% Chobani Yoghurt tub

1 x tsp ground cinnamon

1 x tsp chia seeds

3 x peach wedges (to decorate)

OPTIONAL

30g chopped natural almonds

How it’s done.

• Firstly mix the cinnamon and chia seeds and just put them aside.

• Cut the Paleo bar in half and place into 2 ramekins or similar flatten – there is your base.

NOTE: This next step is super important – make sure you DON’T mix the lemon sauce through the yoghurt, you want to get a tang hit when you eat it.

• Open the Chobani yoghurt and spoon evenly over the base making sure both pots get equal amounts of lemon sauce.

• Spoon the cinnamon/chia mixture over the top

• Decorate with the 3 peach wedges – come on be creative!

• Now if you want some crunch you can now sprinkle the chopped almonds.

Make sure your guests don’t have nut allergies or you’re doomed.

What you get.

Cals – 291

Protein – 10.65g

Total fat – 18.45g

–Sat fat – 2.5g

Carbs – 19.35g

–Sugar – 17.65

Sodium – 56.5

Note* – These amounts do not include peaches.

1

Oct

Choc Peanut Butter Protein Balls

Hey guys,

Here is a nice and simple quick snack for you all to try.

peanut-butter-and-chocolate-protein-ballsIngredients

1 Tbsp organic raw cacao powder

1 Tbsp peanut butter

1 Cup dried shredded coconut

1/2 Cup rolled oats

1 Tbsp raw honey

1/4 serving of Choc Whey Protein

Directions

Mix the ingredients together with a spatula until the mixture becomes a sticky dough. Break the dough into 8 equal portions and then roll into balls. Roll the balls in a little extra coconut and chill in the fridge. Enjoy!

4

Sep

Siubhan’s Super Green Smoothie Recipe

Green Smoothie Recipe

Ingredients

1 BananaSuper Green Smoothie

1/4 Avocado

1/2 tsp Cinnamon

1/2 Mango

2 tbsp Maca Powder 

1 tsp Organic/Raw Honey

1 handful of Spinach

Ice

Method

Blend all ingredients together including ice in a good quality blender, blend until you get your desired texture. Recipe can be adjusted to taste. I find this smoothie is perfect for those who like a little bit of sweetness rather that just the bitter and earthy taste of a strict green smoothie. I have it in the morning either pre or post work out depending on the time. Why wouldn’t you give it a go  when it’s full of all of that goodness!

Nutritional Information

*Cinnamon is a thermogenic fat burner that will help kick start you metabolism for the day and also adds a great flavour to the smoothie. 

*Maca is widely eaten in Peru as a root vegetable and marketed elsewhere in the world as a supplement for increasing energy, stamina, strength and libido. Maca root contains calcium, iron, magnesium and selenium as well as essential fatty acids and 19 amino acids, it has a slight butter scotch smell and is quite a pleasant addition to a smoothie. And why wouldn’t you have it when it’s full of all that goodness!

*Bananas are a great form of carbohydrate and have a low Glycaemic index. The banana is the best fruit source of vitamin B6 (one small banana provides around a quarter of your daily needs; one big banana provides nearly half of your daily needs). The banana is also a wonderful source of vitamin C, along with modest amounts of the B group vitamins folate, niacin, riboflavin and pantothenic acid.
*Avocado has sometimes received a “bad rap” as a vegetable too high in fat. While it is true that avocado is a high-fat food (about 85% of its calories come from fat), the fat contained in avocado is unusual and provides research-based health benefits. Like other high-fat plant foods (for example, walnuts and flaxseeds), avocado can provide us with unique health benefits precisely because of its unusual fat composition.

*Organic/Raw Honey has so many health benefits not only is it delicious but it helps maintain our insulin levels, regulated our blood sugar levels, keeps our

skin looking beautiful and is an excellent source of energy.

*Spinach has an extremely high nutritional value and is rich in antioxidants. It is a good source of vitamins A, B2, C and K, and also contains magnesium, manganese, folate, iron, calcium and potassium. 

*Mangoes have genourous amounts of vitamin A and C plus 25 different kinds of caratenoids keep your immune system healthy and strong. It can also lower your cholesterol with its high levels of fibre, pectin and vitamin C it helps lower serum cholesterol levels. Research also suggests that the antioxidant compounds in mango have been found to protect against colon, breast, leukaemia and prostate cancers.

24

Aug

Hemaview with Adrian from Living Holistic Health.

living-holistic-healthWhat does it mean to be healthy? Does it mean just not being sick? Wrong!

“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”, (World Health Organisation, 1946).

If it’s good enough for the World Health Organisation, then it’s good enough for you!

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