yearbook

Recommendations

Info

nutrition Sweet Potato Pancakes and Homemade Jam Sweet potato has a glycemic load of nine, which is super low for a food who’s calories come from carbs (93%) – that’s a very low GI, for slow release energy throughout the day. They’re also a strong source of beta-carotene (which converts into vitamin A for healthy skin, an immune boost and strong vision), are high in dietary fibre (for effective digestion and absorption, along with heart and blood benefits from the vitamin B6 content), very low in sodium, with practically no fat content (and 0g saturates), contains peonidins and cyanidins (antioxidant and anti-inflammatory properties to maintain the body). They are also high in potassium to lower blood pressure by banishing excess sodium and regulating the body’s fluid balance. The carrots contribute an additional sweetness and flavour to the pancakes. They’re also rich in dietary fibre to promote better digestion, vitamin A for healthy vision, and are proven to reduce the risk of cardiovascular disease. The main purpose of the eggs is to help bind the potato and carrots. Nevertheless, they contribute a good amount of protein (13g protein per 100g), and are very low in carbohydrates (1g per 100g). Ingredients: • 200g of sweet potato • 200g of carrots • 2 eggs • 0.5tsp pink salt • Black pepper • Coconut butter for frying • Low fat cottage cheese • 13tbsp of water • 3tbsp chia seeds • 1tbsp of UMF 10+ Manuka honey (I used this Comvita UMF 10+ honey for my jam) • 1tsp of vanilla extract • A generous handful of berries of your choice. I used a mix of raspberries, blueberries and blackcurrants For the pancakes: Start by boiling the sweet 1 potato whole for about 10-15 minutes or until tender. Let them cool off and peel the skin. Make sure you avoid peeling and cutting it first as it creates a larger surface area which increases the amount of oxidation. This in turn will take away more of the nutrients. Grate the potatoes 2 3 and carrots. Whisk the eggs in a bowl. Add a pinch of pink salt and black pepper. Finally add the grated carrots and potatoes. 4 Heat the tiniest amount of coconut butter in frying pan . Add small fist sized pancakes (I personally prefer mine thinner and crispier) and gently flatten them with a spatula. Fry them on a medium heat, allowing a few minutes on each side. 5 Serve with some low fat cottage cheese and top with homemade jam. For the homemade jam: Pour water into a bowl 1 and add the chia seeds. Stir, and keep stirring every 10 minutes or so for about 20 to 30 minutes. 2 Let the chia seeds absorb the water and expand for at least an hour or, better still, overnight in the fridge. Mush the berries with a 3 fork or using your clean hands and pop on top. | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 8 Sponsored by
nutrition Blueberry and Almond Protein Shake Be inventive and make your own protein powder recipes! Rather than some horrific chemical tasting ‘banana’ concoction, why not try adding almonds, oats, chia seeds, hemp seeds, frozen or fresh blueberries, blackberries and plain yoghurt to thicken the texture, diversify the flavour and inject some nutrients. This is one of my personal favourite protein recipes which is super easy to make. A great start to the day, a strong boost before/during a workout, and an excellent reload after a tough session. Ingredients: • 1/2 cup unsweetened almond milk • 1 cup mixed blueberries • 2 to 4 ice cubes • 2 scoops of vanilla protein powder (though flavour of your choice) • 5 whole almonds Method: Blend all ingredients for 30 1 seconds on high power. Enjoy within 30 minutes post workout. Simple! 2 Based in the West End of London, Swedish personal trainer and fitness blogger Faya started her blog, Fitness on Toast, back in January 2013 as a way to share her food, fashion and fitness experience with her wealth of clients. See more of what Faya has to say at www.fitnessontoast.com | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 9 Sponsored by
Page 1 and 2: the yearbook 2016 from the creators
Page 3 and 4: Hello! Because we love you brillian
Page 5 and 6: © wow.subtropica | shutterstock.co
Page 7: nutrition 1 Oats I opt for organic,
Page 11 and 12: nutrition lunching lets get Health
Page 13 and 14: nutrition Prep time: Cooking time:
Page 15 and 16: PAY JUST £32.98! SUBSCRIPTION OFFE
Page 17 and 18: nutrition © Stephanie Frey | shutt
Page 19 and 20: nutrition Prep time: 10-12 minutes
Page 21 and 22: nutrition dive in to dessert! Cocon
Page 23 and 24: nutrition Plum Puddings with Almond
Page 25 and 26: nutrition Frozen Banana Delights In
Page 27 and 28: nutrition Nutritionist Hanna Sillit
Page 29 and 30: nutrition Mini Mango Bites Makes 12
Page 31 and 32: © Antonio Gravante | shutterstock.
Page 33 and 34: nutrition Green Vanilla Protein Smo
Page 35 and 36: Make sure to perform activation and
Page 37 and 38: WARM UP Inch worms Start in a push
Page 39 and 40: warm up 30 SECONDS SHADOW BOXING -
Page 41 and 42: warm up ROW Grab the weight with yo
Page 43 and 44: warm up TRICEP EXTENSION Stand with
Page 45 and 46: WORKOUTS This programme is designed
Page 47 and 48: workouts Precision Arm Workout Spor
Page 49 and 50: workouts Close grip bench press: tr
Page 51 and 52: programme THE PLAN WEEK 1: WEEK 2 :
Page 53 and 54: workout UPRIGHT ROW Begin kneeling
Page 55 and 56: workout SIDE/FRONT RAISES Begin sta
Page 57 and 58: workout Lower body workout Personal
Page 59 and 60:
workout FORWARD LUNGES: 2 SETS OF 1
Page 61 and 62:
WHEN LIFE KNOCKS YOU DOWN... SQUAT
Page 63 and 64:
workouts DEPTH JUMPS Muscles worked
Page 65 and 66:
workouts PLYO V PRESS Muscles worke
Page 67 and 68:
workout SHAOLIN PUNCHES - SPECIAL A
Page 69 and 70:
workouts Lower Body Workout Plan PT
Page 71 and 72:
workout 30 minute HIIT workout Stam
Page 73 and 74:
workout BICYCLE CRUNCHES Lie on you
Page 75 and 76:
workouts Power through TRX Personal
Page 77 and 78:
workouts TRX ROW Taking the TRX in
Page 79 and 80:
WORKOUTS MON WEEK 1 WEEK 2 WEEK 3 W
Page 81 and 82:
workout Personal trainer Declan O
Page 83 and 84:
workout C2: BARBELL ROMANIAN DEADLI
Page 85 and 86:
cool down Yoga Cool Down Just like
Page 87 and 88:
cool down Figure 4 pose Stretches t
Page 89 and 90:
cool down A. PEC STRETCH Hold your
Page 91 and 92:
cool down Fitness Pilates cool down
Page 93 and 94:
cool down OUTER THIGH/ ABDUCTOR REL
show all

yearbook

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?