Intermittent Fasting

Ive been on IF for a week now and I'm really starting to see what all the fuss is about. I'm seeing results after such a short about of time on this 'lifestyle choice'

See how i say lifestyle choice over diet, because IF is NOT a diet, you are still getting the calories that you need through out the day, but you re just getting them in a shorter eating window.

So what is intermittent fasting you ask?

Intermittent Fasting is basically giving yourself a window in which to consume your calories.
for instance, personally over the last week i have been giving myself a 5 hour window between 3pm and 8pm to take in my days worth of calories.

But as long as you are 'fasting' for a longer period than you are eating, you will see results!
Most people opt for a 10-6 or 12-8 eating window and then fasting for 16 hours.

For me personally, I'm on a cut, and my maintenance calorie intake would be 2200, but Ive cut that by about 500-800 calories each day (caloric deficit) to see more in my fat loss.

Training 'Fasted'

fasted simply means, in your non eating window. 

So training fasted means, training on an empty stomach, and i will try to explain the advantages.

If you have a banana for instance, or a carb based meal before you train, when you are in the gym your body is going to burn the carbs that you have just consumed, thus not burning as much fat.

But if you train Fasted, your body is going straight to your fat cells to get its energy.

Meaning you're burning a whole load more of that FAT!!

And when you do break your fast, get some good protein in your meal, and your body is going to suck that up, and you're going to make ALL KINDS OF GAINS....... ALL KINDS.

If you're serious about making a change in your life and losing that last bit of stubborn belly fat, or getting lean, give IF a try!!

All of this is just advice, do whatever the FUCK you wanna do!

Oven Baked Cod coated in a Walnut, Lemon and Parmesan crust.

This is without doubt one of my all time favourite dishes!!
The crunchy crust embracing the soft flesh of a beautiful piece of cod, you cant beat it!!

If you're going to give this dish a go, id suggest going out and buying the best cod fillet you can afford!
Lets face it, you're not going to be having a meal like this all the time, so why not go out and buy the best ingredients you can afford.

before you start cooking, pre-heat your oven to the highest setting to get it piping hot, and also take your fish out of the fridge to allow it to come to room temperature.

For the crust, you will need.

• A big handful of walnuts
• A cup of breadcrumbs
• Half a cup of grated Parmesan
• The zest of 1 lemon
• Salt and Pepper
• A little drizzle of oil

First things first, give your walnuts a blast in the food processor and then add all of your other ingredients and blitz until it resembles a crunchy paste.

Then simply rub the flesh of your cod with your walnut paste and cook it at gas mark 6 for 20 to 25 minutes.
Its that simple!! Why not try my Cauliflower rice recipe to go with your fish?

Healthy, Easy, Delicious...... What more do you want

American Style Pancakes

Well im doing this little post for a friend who keeps getting floury omlettes rather than nice plump pancakes (hes not all there bless him)

• 135g/4¾oz plain flour
• 1 tsp baking powder
• ½ tsp salt
• 2 tbsp caster sugar
• 130ml/4½fl oz milk
• 1 large egg, lightly beaten
• 2 tbsp melted butter (allowed to cool slightly) or olive oil, plus extra for cooking
  
  

   

   

  Preparation method

  1. Sift the flour, baking powder, salt and caster sugar into a large bowl. In a separate bowl or jug, lightly whisk together the milk and egg, then whisk in the melted butter.
     
  2. Pour the milk mixture into the flour mixture and, using a fork, beat until you have a smooth batter. Any lumps will soon disappear with a little mixing. Let the batter stand for a few minutes.
     
  3. Heat a non-stick frying pan over a medium heat and add a knob of butter. When it's melted, add a ladle of batter (or two if your frying pan is big enough to cook two pancakes at the same time). It will seem very thick but this is how it should be. Wait until the top of the pancake begins to bubble, then turn it over and cook until both sides are golden brown and the pancake has risen to about 1cm (½in) thick.
     
  4. Repeat until all the batter is used up. You can keep the pancakes warm in a low oven, but they taste best fresh out the pan.
     
  5. Serve with lashings of real maple syrup and extra butter if you like.
     
     

     so here you go scott, enjoy mate x

  
  

Cooking Rice PROPERLY

We all know how to put rice in a pan and cook it according to the packet instructions...

So how about we learn how to cook it in a way that adds a whole new dimension to the taste and texture?

To start out you want to run your rice under cold water before you cook it, as this helps to wash away all the starch (essentially stops your rice clumping together during cooking)

Get your pan on the heat add add your water and season the water as you normally would with salt and pepper, then add your rice.
You always start cooking rice with cold water, DO NOT boil your water and then add the rice.

Once your pan has started to boil, lower the heat and simmer for 5 minutes.

Then get your colinder and tip your rice out into the colinder catching some of the water back into your pan, and we will use this water to steam your rice.

There should be around 2-3cm of water in your pan and you want to place your colinder on top of your pan and cover the colinder with tin foil and leave it on a low heat for 7-9 minutes.

This is going to steam your rice and make it unbelievably light and fluffy, unlike any rice you will of had before you tried this method!!
Serve your rice immediatly if you're ready, or leave the tin foil over your colinder and it should stay warm for up to 15 minutes.

Its as simple as that, a little extra work than just leaving it to simmer away, but trust me, the results are totally worth it!

Thanks for reading guys, feel free to leave comments or any requests.

Cauliflower Rice (save on calories)

For me its one of the showstoppers

I have always loved cauliflower, for me its just one of the best and most versitile vegetables available.
wether you are having it with your Roast Dinner, as a spicy popcorn snack, cauliflower rice, pizza crust, rosti's... the list goes on!

Today im going to show you such a simple recipe, Cauliflower Rice!
Its unbelievably healthy compared to conventional carb filled rice, and thats the main reason i have it as a staple in my diet for curries or serving as a side with meatballs.

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Nutrition Facts
Serving Size 1 cup
Amount Per Serving
Calories from Fat 1 Calories 25
% Daily Values*
Total Fat 0.1g		0%
	Saturated Fat 0.032g	0%
	Polyunsaturated Fat 0.099g
	Monounsaturated Fat 0.014g
Cholesterol 0mg		0%
Sodium 30mg		1%
Potassium 303mg
Total Carbohydrate 5.3g		2%
	Dietary Fiber 2.5g	10%
	Sugars 2.4g
Protein 1.98g
Cauliflower rice = 25 Calories*
Standard Rice = 204 Calories*

 *Per Cup
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1 whole cauliflower should make 4 servings of rice

1. Simply Put the cauliflower through the food processor (5-8 one second pulses, until it is the consistency of rice)
2. Put a prying pan on a high heat to warm up and add a drizzle of olive/coconut oil
3. Add your rice, lower the heat and keep moving the rice in the pan to avoid burning
4. after 5-7 minutes your rice is done.

Serve imediatly and enjoy