Chicken Breasts

Hello Friends,

I hope all of you had a great weekend.

I have decided to start dedicating some posts to chicken. lol...  The question I get asked the most probably , is how to get the friggin chicken tasty!?

This can be a daunting task at first, BUT practise makes perfect.  I will share some more chicken recipes with you guys :)

Here goes:

Marinate your chicken breasts overnight in a tablespoon of honey, generous squeeze of lemon and fresh rosemary. Pan fry in a light coating of olive oil on a how heat until you can see the breasts is cooked.  Then turn up your heat and the juice will start to caramelise.  DELICIOUS healthy chicken! Boom!

Why do you need to eat post-workout?

If you are like me ... and I assume  many athletes are; You are always ready to eat anything with an arm and a leg!

But there is actually a very good reason we need to eat as soon as possible after a workout. Without going into the very technical yap yap of it, your body needs to replenish its energy stores.  Energy it used up during your workout.

So then, what do we need to replace?  Easy.  Carbohydrates, protein and fluids.  The water you will measure on how much you transpired.  I tend to drink 1-1.5L of water while I train.  Water junkie! :)

Types of food that will absorb fasted for this purpose:  This is the time to eat your higher GI carbs. Breads, bagels, rice crackers, fruits, etc.  You will need some protein post-workout if you are a weightlifter.  I suggest a protein powder, like QNT Delicious Protein.  I have the caramel flavour right now.  Or have a portion of chicken, chilled meats, etc.

Here is an simple example of a post-workout meal I had today.
3 rice crackers, I piece of turkey ham. Tomato....

Fueled tennis players!

With the french open approaching, I want to write something for the players in beautiful white clothes.  I did always have an admiration for the ladies' beautiful arms, and off course the gentlemens' legs.  :)

That aside, lets talk about how they need to fuel up to be performing at peak level. 

The all over nutrtion of tennis players should be based on a healthy and balanced diet.  It should be geared towards developing optimal glycogen storage in muscles for optimum energy release.  They should be at a ratio of 60/15/25 of carbs, protein and fat, respectively when training. 

Pre-match nutrition:  Most important thing is that it releases energy into the body without a insulin surge (sugar rush).  Pre-match meals should include slow release carbohydrates.  Low GI food. Examples include: wholewheat bread, apple slices with peanutbutter, granola bars, or pasta with butter.  Activate bars by QNT SPORT is an excellent choice when it come to pre-match nurition.

Post-match nutrition: It is very important to replace water as fast as possible.  Athletes should drink water pre-, during- and post- match. If they feel thirsty, they are already dehidrated.  Sodium and potassium should be replenished.  After a match try foods rich in these electrolites , like bananas, orange juice, or pretzels to replace it.  You should opt for carbohydrates with a high GI to fill muscles up fast. Protein Burst Bars from QNT SPORT is an excellent source of readily available carbohydrates and protein to refill and replenish your muscles after a very intense match. 

Time to get your tennis on!

Haywire on holiday!

Hey my friends...

I asked some of you what you would like to read about.  Many responses was about diet.  Also, dieting on holiday.  I have written about my 'home diet' so many times before, so I will do 'holiday diet'.

When I go on holiday, I don't diet.  I have a few guidelines I apply and follow.  This works very well for me. The purpose of going on holiday is to relax a little and enjoy yourself.  You can still do this, while not adding loads of pounds.

My basic guidelines consists of this.  I have complex carbs with my breakfast. This is the only time of the day I have these. With complex carbs, I refer to oats, or a wholewheat toast.  Then I have protein, either in powder form, or eggs.   I cut down on my fruit, except, if I am working out.  Then you can get away with much more.

The remainder of my meals will consist of vegetables and protein (fish, beef or chicken) or salad.  I skip all sauces and dressings as these calories add up REALLY fast!

I know this can be hard, but it is important to cut back on nibbling in between meals.  Another big this is to avoid sugar laden soft drinks or juices. Rather hydrate with some cool, fresh water.

Another thing, when I am holiday and I feel like having a cocktail, I will have it.  I have a love for mojitos and will not deprive myself of these in my downtime.

All work and no play makes Mel a dull girl....  :)