Hi guys

Here are some more yummy meals for you to enjoy. it’s been a tough week! I’m looking forward to resting this weekend before we kick Monday off with a bang again.

Here we go…

Meal 1

Sweet Potato Flapjacks

If you have a sweet tooth then this one is for you. This is the perfect breakfast over weekends and will leave you feeling full and satisfied.

Ingredients

1/4 cup sweet potato puree

1/2 cup rolled oats

4 egg whites

1/2 tsp cinnamon

1/4 tsp salt

1/2 tsp vanilla esscence

1/2 t baking powder

1 tsp granulated stevia

3 whole strawberries

This is enough for one serving.

Instructions

Heat pan to medium heat and spray with spray and cook

Put all ingredients into a blender or food processor and blend until runny batter.

Pour onto heated pan in two or three flapjacks

Cook for a couple minutes, until you see bubbles start to come up then flip over. Cook a couple minutes longer

I like to top mine with 3 strawberries cut up or spread a tiny amount of peanut butter on top ?

YUM!!!!

(Total 275 cal)

Snack 1

30grams cashew nuts (This is a small handful)

(Total 183 cal)

Meal 2

Tuna Salad Cucumber Bites

Ingredients

2 tbs mayo

1/2 cup of thinly chopped red onions

1 tin of Tuna in salt water

1/2 cucumber sliced

Salt and pepper to taste

Instructions

Mix together mayo, red onions, tuna, salt, and black pepper in a bowl set aside.

Slice cucumbers, and add one spoon (about 1 tbsp)  to each cucumber.

ENJOY ?

(Total 260 cal)

Snack 2

Coffee smoothie

1 scoop Wild vegan protein smoothie

1/2 small banana

1 1/2 tsp coffee ?

1/2 tsp cocoa

1/2 cup of unsweetened almond milk

10 blocks of ice

Blend all the above ingredients together. If it’s too thick add water as needed to get a nice smooth consistency

(Total 140 cal)

Meal 3

Honey Lime Chicken and salad

Ingredients:

450 grams chicken thighs, deboned, skin-on
2 cloves garlic, minced
1 tbs honey
1 tbs soy sauce
1 tbs lime juice
Pinch of cayenne pepper
Pinch of salt
Chopped parsley
Lime wedges

Instructions

Preheat the oven to 200 degrees

Combine the chicken thighs with garlic, honey, soy sauce, lime juice, cayenne pepper and salt. Stir to combine well. Transfer the chicken and the honey mixture to a baking sheet lined with aluminum foil. Cover the chicken with foil to prevent burning.

Bake the chicken for 20 minutes, or until cooked. If the sauce pools at the bottom of the foil, spoon and brush the sauce over the chicken. Broil the chicken for 1 minute or until the chicken skin is charred. Remove from heat, garnish with parsley and serve immediately with some lime wedges and a fresh basic salad (Tomato, cucumber and lettuce)

(This makes 3 servings)

Enjoy a serving

(Total 550 cal)

Drinks

Enjoy 2 coffees with frothed almond milk and no sugar.

Dont forget to drink a glass of water with each meal ?

(Total for the day 1258 cal)

HAPPY FRIDAY

Till tomorrow…..

Sam

Hello guys

How is your weekend going? Are you staying strong to your eating plan? Have you caved yet ? If you have, you can still pull it back and have a healthy weekend further!

Start your day off with a quick workout first thing in the morning. Just a few exercises in your garden or in front of the tv will make a difference. Always have a healthy breakfast. On the days I have cheated I usually start the next morning with just a basic protein shake.  I am very bad with drinking water but I especially make an effort and drink as much water as possible following a cheat.

I think people often forget the importance of exercise in combination with a healthy way of eating.  We have become so obsessed with how we look and how exercise can tone and shape our bodies to how we want them to look that we sometimes overlook all the hundreds of other benefits.

I’ve recently had two people tell me ‘I am too old to exercise’ This is bazaar to me. If anything, this is when it’s the most important time to train, to ensure that your bones stay strong, which will in turn prolong your life span. Exercise will make daily activities easier to do such as walking up the stairs, getting in and out of the bath, bending over to pick up things, carrying packets and boxes etc.

On the flip side it’s important to start training from a young age too to create and instill those healthy habits.

Here are a just a few reasons to be active other than the reason to look and feel gorge in your clothes. The added compliments don’t hurt either ☺  Exercise does all of the following:

* improves energy levels

* regulates blood pressure

* helps prevent diseases

* strengthens bone

* controls weight

* reduces blood sugar levels

* keeps arteries and veins clear

* strengthens the heart and lungs

* supports emotional well-being

Besides all of the above reasons to exercise. How awesome will it be to kick around a soccer ball with your great grand son one day??

P.s

Thanks to Zakiyya for sharing…. She discovered these brown rice chips at Clicks. I had a look, with virtually no carbs and sugar, this makes the perfect snacking option. I can’t wait to try them out.

Tomorrow I will share a super fun and easy two ingredient recipe for delicious cookies which are GUILT FREE ?

Have a lovely evening

Sam

Hey guys

I’ve spoken to a few people who have asked for a couple of ideas for easy and healthy meals. Sometimes having to make a big meal with lots of ingredients, for only one person does feels like a waste? especially if cooking isn’t your forte.

Here are a couple meal ideas which are healthy and I swear EASY! 🙂

Breakfast

A basic protein shake (make sure to choose a soy and gluten free shake, this way you will have no upset tummy and cramps to deal with afterwards) Pair this with a fruit (green apples are always a good option because they are low is sugar)

Snack options

Biltong (rather choose biltong over droewors)

Nuts

The best nuts for your diet are almonds, Cashews and pistachios

Interesting fact: Almonds are relatively low in calories and have the most calcium out of any other nut. They are also very rich in fiber and vitamin E (an antioxidant that helps fight inflammation)

Avoid nuts which have been roasted in oil. Roasted nuts are usually heated in unhealthy fats and at high temperatures which destroys the nutrients in the nuts.

Peanut butter and almond butter also help soothe cravings and keep you fuller for longer. Spread some on a low carb slice of bread (Dischem)

it doesn’t get easier 🙂

(Remember to watch your servings especially when it comes to nuts, they are packed with HEALTHY fats, but be careful if you have too much and this will certainly result in weight gain)

Lunch

Smoked chicken

I love his flavourful chicken and with minimal preparation it makes for a quick, easy and healthy meal. You can cut it up and add it into salads, onto low carb or slimmers wraps (Dischem or Woolies) or even pair with some roasted veg.

(I always buy mine from Spar or pnp)

Supper

Steak and salad

Why not have your steak prepared for you at PnP Rhodesdene. They offer to prepare your meat just the way you like it, while you do your shopping.

Pair this with a basic salad and you have a winning dish on your hands!

You see, there are lots of ways to stay healthy even while being busy. It sometimes takes a little extra cash though.?

Ps.. Don’t forget we will make your smoothie for you at The Health Bar (with an extra bit of love might I add ?) You are welcome to text me anytime with your order and it will be ready for you, at the time which will suit you best.

We also offer a variety of delicious, low carb, snacks which will seriously make you question why you didn’t switch to low carb sooner ?

Please revert back to day 3 for a repeat of meals for today.

Check out some of the photos sent in for the meals from this last week. Gosh! They look great!

have a stunning weekend

Sam

Hi guys

I hope you are still going strong and prepared for the looooong weekend ahead.

We are open this Saturday from 7:30 -10am if you would like a smoothie, cappuccino or supplements . We are also taking orders for BLT bagels, mince pies and pizza cups. (These are all extremely low carb and made with almond flour) Please give me a shout by tomorrow if you would like to order.

We had a heavy week in the gym and everyone still seems very motivated. It’s so refreshing to see how much effort so many are putting in to stay low carb and sugar free.   Check out Monique doing a killer box jump above 🙂

Today we had a fun Ninja Kiddies class.

I’m sure the mommy’s were pleased to see them get rid of some of that built up energy

We try and do lots of variety. Cardio, hand eye coordination, core training and speed + agility exercises which helps with sports performance.

Its 35mins every Thursday 3:15pm.

On a side note…

I was at Woolies earlier today and found some soup which is low in kj.  There is a variety of flavours as well.

Best options: Btternut, Tomato and Chicken. The other flavours are quite a bit higher so stick to these three.

It’s a low 79 cal for the entire serving. This is the perfect snack, especially when it’s cold. I haven’t tried any of them out yet, I just bought one of each flavour flavour and I’ll replace some of the snacks this weekend with this soup. Fingers crossed It tastes great ??

I also bought a pack of these below. They are low carb (1g) and only 158 cal per serving. These are great before a workout! I buy the bulk pack which comes with 5 separate servings. This is ideal because your portion is controlled for you. If you buy the big packet it becomes very difficult to stick to only 30 grams. Nuts are healthy but only good for your waistline when consumed in small amounts. A good rule of thumb is a small handful.

Please revert back to day 2 for the meals for today (Just a reminder we are repeating the first weeks meals so you can plan ahead)

Have a fabulous evening

Till tomorrow….

Sam

Meal 1

protein smoothie

I always come back to the banana and peanut butter option for breakfast. Bananas have that potassium and fiber and peanut butter is packed with healthy fats. Of course the protein helps to build that lean muscle too. It’s a great combination.

A protein shake is always a good choice for your first meal. It suppresses appitite and crushes sugar cravings. I’ve had quite a few clients replace meals with protein shakes and many have seen great weight loss results. It’s simply a must for an active individual.

Or

Health bar smoothie. We are open from early 6am-11am and 3pm-8pm. Pop me a text or watsapp if you would like your smoothie prepared ahead of time.

Ingredients

1/2 serving Wild Vegan protein (or any protein of your choice)

1/2 medium size banana

1 tsp peanut butter

1 tsp honey / 2 sachet stevia

12 blocks ice

1/2 cup almond milk

Dash of cimmamon

Blend all the above ingredients together adding a little water at a time as needed if it’s too thick.

ENJOY!!!

(Total 219 cal)

Snack 1

Carrots, celery and cucumber sticks with hummus 260g.

Woolies has on the on the go snack options but it’s very easy to make you own too. I’ve never tried before but If you decide to make it, please let me know how it turns out? You will find many easy recipes on the internet.

Hummus is made from chickpeas and has loads of benefits such as being rich in iron which helps with anemia.  Lentils are rich in vitamin E and K that have blood thinning properties and naturally help reduce the risk of blood clotting. It also lowers cholesterol and reduces blood sugar 🙂

(Total 154 cal)

meal 2

Bunless chicken mushroom burger

Imgtedients:

120 gram skinless, boneless chicken breast

2 big mushrooms

1/2 chopped red onion

1/2 cup chopped tomatoes

1/4 cup chopped pineapple

1/4 cup chopped green pepper

1 teaspoon coconut oil

2 tsp mayonnaise

Instructions

In a pan add in 1/2 tsp coconut oil and cook the chicken with salt and pepper. I prefer to cut the chicken into thinner slices as it cooks quicker.

Soften the mushrooms in the microwave for 45 secs – 1 minute and cook further in a pan with 1/4 tsp coconut oil and set aside

lastly add in 1/4 tsp coconut oil and cook all the veg together.

Spread a tsp of mayo on each mushroom, add your chicken, and veg on top and enjoy an ‘open burger’

(Total cal  365)

Snack 2

Clicks smartbite veggie crisps

(only found at Clicks North Cape mall) I pack these in for my kids for school too and they love them. There is a variety of healthier treats as well such a cookies, pop chips etc and all are small portions which is enough to fulfill a craving.

(Total 91 cal)

Meal 3

Coconut cream curry and gem squash

2 half gem squash cooked

1/2 tsp butter

1 sachet stevia

120 grams skinless, boneless chicken breast cut into cubes.

1 cup mushrooms

3 tbs coconut cream

Sugar free curry powder (Dischem has a nice variety)

1/2 red onion chopped

1/2 tsp coconut oil

1/2 cup almond milk

Instructions

In a pan heat 1/2 tsp coconut oil and add in the onion and cubed chicken, once cooked add in the mushrooms, coconut cream and almond milk. Stir in the curry powder I usually use about 2 tbs of mild curry powder but you can make it stronger if you prefer.

Serve with 2 half gem squash with 1/4 tsp butter (not margarine) in each and 1/2 sachet stevia in each.

(Guys mayhave an extra half portion)

Enjoy!!!

(Total 540 cal)

Drinks

2 cappuccino with frothed almond milk

1.5 l water minimum (1 big glass with each meal)

(Total for the day  1399 cal)

Don’t forget to exercise every day!! We make sure to train all the muscles in the body each week to ensure a well rounded workout with lots of core training and exercise variations.  Exercise is vital while following this plan to ensure best possible results.

We also offer at home programs for those wanting to train alone.

Have a smashing day!

Till tomorrow……

Sam

Hi guys

Hope you all had a good weekend. Which was your favorite meal?

If you have been sticking to the plan, you should already feel great.

We will only take photos at week 2 again so there is still time. Stay strict to your portions.

Meal 1

4 Healthy egg muffins

I just love these muffins. I like to prepare them over a weekend and store in an airtight container in the fridge for during the week. They have less than 50 calories per muffin and are low carb. They serve well as a snack too and are super yummy!

Ingredients:

1 tsp coconut oil

1 cup chopped red peppers

1 cup chopped green peppers

1 cup chopped red onion

2 cup roughly chopped baby spinach

1 cup chopped mushrooms

4 eggs

4 egg whites

Instructions:

Preheat your oven to 180 degrees

Spray and cook a 12 slot muffin pan and set aside

Heat a large pan over medium heat and add in coconut oil, peppers, onions and mushrooms.

Cook for about 5-7 minutes or until the peppers are tender.

Lastly add in the spinach for an extra 2 minutes.

Season with salt and pepper and remove from the heat

Add the eggs and egg whites into a large measuring cup and whisk together. Add in more salt and pepper.

Add in the cooked veggies and pour evenly into the muffin tray.

These take about 15 minutes to cook. Make sure they are firm on top and that the eggs are cooked.

Enjoy 4 of these for breakfast today

(Sometimes I will only have 2 or 3 if I’m not that hungry and save the left overs as an extra snack for later in the day)

(Guys can have 6 muffins)

(Total 200 cal)

Snack 1

1/2 serving Wild Vegan Protein smoothie

(Any protein shake will do, just half the portion for this one)

1/2 cup almond milk

1/2 banana

1tsp cocoa

1 tsp honey / 2 sachet stevia

1 tsp ground coffee

OR

OH MY! Mocha health bar smoothie

(This is super low in calories and really hits the spot for those coffee lovers)

If you aren’t a big fan of coffee. Go for the Chocolate cooldown smoothie, all the chocolate Yumminess minus the coffee 🙂

(Total 175 cal)

Meal 2

Avocado chicken lettuce wraps

Oh my word these are devine and super easy to prepare. Let me know what you think?

Ingredients:

1 ripe avo peeled and pitted

2 tbs coconut cream

We will also be using the coconut cream for a to die for curry dish tomorrow 🙂

1 tbs lime juice

2 tbs spoon chopped up coriander

2 tbs mince red onion

1/2 tsp garlic powder

2 cooked boneless skinless chicken breasts cut into small cubes.  (about 2 cups)

salt and pepper

Butter lettuce leaves (the baby gem lettuce works just as well)

Instructions:

In a medium bowl, mash the avocado with the coconut cream and lime juice.  Stir in the coriander, garlic powder and chicken cubes and add salt and pepper to taste.

Fill your butter lettuce leaves and ENJOY!!!

You will look again and these will be gone 🙂

This portion is big enough to share with someone else.  It it’s just you, then half it.

(Guys can have half a portion extra)

(total 456 cal)

Snack 2

1 green apple (My favourite are the Granny Smith ones, so juicy!)

Heres a quick fun fact for you:

Did you know, eating an apple is a more reliable method of staying awake than consuming a cup of coffee?  This is because the natural sugar in an apple is more potent than the caffeine in a cup of coffee.

Also, apples are fat, sodium and cholesterol free

In other words, its a great snacking option.

I always go for a green apple, because it has more fibre and less carbs and sugar than red apples.

(Total 104 calories)

Meal 3

Butternut chips and grilled fish

Lets face it, who doesn’t like oily fried chips? You can pair it with basically any meal and you will be left feeling full and happy 🙂 Unfortunately potatoes are starchy and super high in carbs.  Frying up our food is tasty but saturated fats are what turn turn a potato into a time bomb for heart disease and diebetes.

Butternut chips are a far healthier alternative…  You can thank me later 🙂

Ingredients

1 large butternut squash, peeled and cut into ‘chip’ shape.

(This is the hardest part of the meal, the butternut is very hard so make sure to be careful with that knife.  I have cut myself before being too rushed)

Also very NB, make sure to cut the chips as thin as possible.  They will be more crispy this way.

2 tbs coconut oil

2-3 tbs fresh rosemary, strip the leaves from the stem and chop.  (Rosmary is a great combination with butternut but you can use whatever you have in your kitchen, even just salt and pepper will do)

Salt and pepper to taste

Instructions:

Preheat your oven to 200

Peel and cut butternut into super thin chip shapes

Once cut, I like to place all the chips on a plate and microwave for a couple minutes just to soften them slightly.

In a bowl add in all the chips, coconut oil, and spices and toss.

Spread the chips on a cookie sheet, and place into the oven for about 40 minutes until they are soft and crispy.  Flip the chips half through the cooking times.

(half the above portion for ladies) The guys may enjoy half a portion extra and two pieces of grilled fish.

Cook your fish of choice 120g (not crumbed) in 1/2 tsp coconut oil

(If fish isn’t your thing, switch it up for a grilled skinless boneless chicken 120grams)

ENJOY!!!!!

(Total 400 cal)

Drinks

2 x cappuccinos with frothed almond milk

(Not the sachets) Ground beans, nespresso, Jacobs, Nescafé are all good options. Make it black and add in your frothed almond milk

1.5 l water throughout the day 🙂

Have a big glass of water with each meal and you are good to go

(Total for the day 1355 cal)

Have a great Monday.

This week we will be doing some good strength training in the gym with lots of core training

Till tomorrow….

Sam