Basil pesto chicken with pine nuts

People who claim that they do not have time to prepare healthy meals... huh uhhhh! No excuses. I made this in 15minutes.  Be honest and say that you do not WANT to spend time preparing healthy meals.

Chop 4 chicken breasts and put in a non-stick pan.
Add 2 teaspoons basil pesto and about 30g pine nuts
Add spices to taste

Put the lid on and let it simmer for 10 minutes!

Bon ap!

Chicken nuggets

Hello Friends,

Hope you all had a great weekend?

I want to continue with my chicken parade.  I promised to share chicken ideas.

Today I came up with these fat free, and carb free chicken nuggets.

I marinated chicken in soy sauce, garlic and red onions for a few hours.

Then I put the chicken through the food processor. Adding about half a cup of egg whites and spices to taste.

I scooped spoon fulls on oven paper.

Popped them in the oven and 15minutes later!

Chicken smicken

Hello all and all...

I told you I will share my magnificent chicken ideas with you... So here is another.

You will need:
Skinless chicken pieces
1 beef stock cube
Dried onion flakes
Pepper

Just put all in a pot with about a liter of water, put lid on and let it simmer on low heat for about an hours.  You will end up with amazing juicy, falling-of-the-bone chicken!  As a bonus , you can use the gravy in the bottom of the pot! Yum!

Enjoy!

Red bean and asparagus dish

Hello Friends,

Hope everyone is doing great?  I am back on show prep.  I have 7 weeks to go to IFBB Western Province.  Just saying this makes me nervous, since I have not competed in South Africa for 3 years.  Eeeeeeeeeeeeek! Very exctited though!

That aside, I have a Delicious dish for you.  This is actually very vegetarian! lol... check me out!

This was super easy.  All you need is:

1 egg
10 Asparagus spears
100g red beans
1small onion
2 teaspoons olive oil

Lightly pan fry the chopped onion in the olive oil.  Add steamed asparagus and red beans.  Break the egg in the corner.  I added chilli powder , just because I add it to practically everything. lol

Let it all sit for about 2-3 minutes, or when you consider the egg done.

Enjoy!

Calories 305
Carbs  23g
Fat 15g
Protein 18g

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!