Chicken salad

Ingredients:

120g cooked chicken
100g mixed salad
5g macadamia oil
1 tablespoon wheat germ
Salt and pepper
Teaspoon whole grain mustard

Less 200 calories !

Enjoy!

Pre-workout fuel

20g slice whole wheat bread
50g banana
10g natural almond butter

150 calories

Pancakes

You will need:
100g egg whites
20g QNT casein
10g chopped almonds
Drop coconut flavor
Zero calorie chocolate drizzle
2 strawberries - optional

Mix eggs, coconut essence and casein. Put mixture in heated pan. Takes about a minute each side. Add nuts, drizzle and chopped strawberries.

All this for under 200 calories

Endive and chicken salad

Use the following:

120g of grilled chicken
3 chopped fresh endives
Tablespoon of macadamia oil
Season with salt and pepper

Optional:
Peas
Tomatoes
Mushrooms
Cucumbers

Less than 200calories for the whole salad!

Enjoy!

Fast veggie soup

I want to share this with you.

Kitchen chopper is a dream when doing homemade veggie soup! Chop all the veggies you want and boil with a stock cube. Flavor with soy sauce , salt, pepper and herbs.

Have it chunky or smooth in the blender! Prefer mine smooth

Let's talk about food supplements and antioxidants

Food supplements are daily add-on's used to improve the quality of our diet.  They ensure optimal functioning of our body, mind, emotions and can be taken in the form of tablets, capsules or syrup.  

Food supplements are mainly micro nutrients such as Vitamins, minerals, amino acids, essential fatty acids and medicinal herbs.  

Micro nutrients must be taken daily in small quantities to give any benefit.  

We need these to prevent diseases like cancer, diabetics, arthritis and infections.    It is recommended to take 5-9 portions of fresh fruit and vegetables a day to ensure adequate quantities for the daily requirement.  

Our daily need for micro nutrients increase as we subject ourselves to heavy workout loads.  

Antioxidants work against free radicals to neutralize and balance them. Antioxidants boost performance of immune system and allow cancer cells to return to normal.  

Free radicals accumulate in cells.  In sportsmen and women, this happens even more so.  The more active you are, the more free radicals form because of accelerated metabolism.  

Examples of antioxidants include beta-carotene, vitamins A, E and C and minerals selenium, zinc copper and manganese.  Co-enzyme Q10, lycopene (in tomatoes)  and many others.  


Eat as many fresh fruit and vegetables a day as possible and take a good quality food supplement.  This might not be the cure to save you from a chronic illness, but it sure is an excellent health policy! 


Qnt Sport has an excellent range of multivitamins and minerals for your health! 

 My favourite is Mega Vitek.  



Mega-Vitek is an advanced multivitamin and nutrient formula created to support athletic, muscular development. This convenient one packet per day formula contains a precise combination of essential vitamins and minerals with a balanced amino acid complex and Creatine Monohydrate for enhancedmuscular performance. Regular intakes of micronutrients such as vitamins and minerals have been found to improve metabolism, cellular function, as well as increasing energy levels and accelerate recovery times. Mega-Vitek is scientifically formulated for bodybuilders and intense athletes and is the complete all-in-one answer for hard- trainers looking to achieve optimal levels of health, wellness and recovery. Use one packet daily for maximum results.Mega-Vitek is an advanced multivitamin and nutrient formula created to support athletic, muscular development. This convenient one packet per day formula contains a precise combination of essential vitamins and minerals with a balanced amino acid complex and Creatine Monohydrate for enhancedmuscular performance. Regular intakes of micronutrients such as vitamins and minerals have been found to improve metabolism, cellular function, as well as increasing energy levels and accelerate recovery times. Mega-Vitek is scientifically formulated for bodybuilders and intense athletes and is the complete all-in-one answer for hard- trainers looking to achieve optimal levels of health, wellness and recovery. Use one packet daily for maximum results.


HIGH PERFORMANCE MULTIVITAMIN & MINERAL FORMULA

http://www.qntsport.com/
Source:  Herbal remedies/Choose wellness/Dr Arien van der Merwe 

My competition tanning routine

I was asked about my tanning routine for competition. 

 I do not think I do  anything different from anybody else,

 but I will tell you how I do it.  

There is no right or wrong way to do this, this is just MY way.   

I like to use Jan Tana products.  I really like the colour it gives you on stage.

So, here we go.  Get all your waxing done at least 2 days before the show.  Exfoliate really well at least 2 days before the show.  Dead skin cells can make your tan appear patchy. 

The Jan Tana skin prep works well for this.

  

Depending on your skin tone, you can apply a light coat the evening before the show.  I am quite olive skinned, so for me this is not necessary.  

I apply the tan like this.  I use this round sponge, spray the mousse onto the sponge and starting from my legs apply the mousse in circular movements.  You will need a full lenght mirror.  When you see stripe areas, immediately rub it out as this dries quite fast! I always need someone to tan my back.  

I wait about 20minutes before applying  my 2nd coat.  Then let it dry about 30minutes before getting dressed.  

I use the Jan Tana make up to blend my face the same colour as my body.  This really makes a massive difference! 

All this products can simple be ordered from the Jan Tana website. 

To remove tan, simply take a nice long foamy bath and scrub WELL!!