protein

Introducing the Daily Food and Workout:DFW

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Most days I’ll post a workout you can do with minimal equipment and no gym access. It be will be on a 3 day on, 1 days off rota

The “gym-less” workouts only assume you has access to 1) some dumbbells 2) a kettlebell 3) a skipping rope 4) a car park and some benches.

Obviously a full Crossfit or exercise regime requires more stuff and more variation, and ill encourage you to practice and train in weightlifting and gymnastics and other forms of cardio, but doing these workouts as bits of intensity (hard and fast) should help most people

So todays workout is

With a running clock set for 15 minutes as many rounds as possible of

20 lunges, 20 double under’s, 100m run.

Feel free to tweak everything: 10 lunges, 10 single skips, walk 50m for 7 minutes 10, or 12 minutes. If there is an exercise you cannot do or tweak, feel free to switch it with one you can do, or just leave it out and practice it later if you can.

If you are in chronic pain take it easy, feel free to limit the range of motion, feel free to rest if you must, but it’s simply about pushing you on a bit or a lot, depending on where you are

For food, ill be recommending the Zone diet . For now this is a TWO BLOCK snack, or “brunch” if you prefer.

This snack had 2 blocks of carb in the form of a slice of bread, 2 blocks of avocado (In the form of 2 (overly generous) teaspoons ) 42g of ham (as one block of protein) and 28g of cheese (as another block of protein).

I sneaked in a tea spoonful of chia seeds for extra fibre and a mini scrap of butter as an old habit

and ended up on toast like this

I’ll be explaining in great details how the zone block system works, but its intention is to ensure that each meal or snack has a balance of the main 3 macro nutrients: carbs protein and fat.

Ill be a launching a free ” how to zone course” some time in the next few months so do join my mailing list and ill tell you when you can get it

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Hippy protein: the Game Changers effect.

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The recently release film (documentary) the Game Changers has brought “meat free” protein sources back to the top of the nutritional agenda. It seems you no longer need to be a tree hugging hippy to see if you can get your protein from none meat sources.

For years there has been a grumble of bad PR about red meat and processed meat, although some dispute that meat has any down side.

That said, its  now worth while noting the growth of  this concern about the constant consumption of meat both from a health and environmental cost perspective . So it’s as well to experiment with plant protein and at the  very least, least mix it up a bit.

The fact that  James Cameron, Arnold Schwarzenegger and Jackie Chan all got together to support a film that promotes ” more veggie” is in itself worth noting.

So here is an outline of some useful veggie sources of protein. (BTW a CUP is a specific measure)

Green Peas. One cup is about 8 grams of protein. I love peas.

Quinoa. 8 gm a cup! Includes all nine essential amino acids . Ive never tried it. I must!

Beans.  Two cups of kidney beans, for example, contain about 26 grams. But buying them and soaking them is a bit of bind, so buy them in can form!

Tempeh and Tofu. Ive never liked these. I always though soya was a genetically modified alien that stuck to your face, laid eggs in your tummy that exploded through your abdomen. I could be wrong. Allegedly contains about 15 and 20 grams  of protein per half cup. But, I must try again.

Edamame: Soya as god intended. Boiled edamame contains 8.4 grams of protein per half cup. Must try it. Having written that, Im already anxious.

Leafy greens cabbage and stuff. I love these, but Ive never really thought of them as a protein source. Allegedly two cups of raw spinach contain 2.1 grams of protein, and one cup of chopped broccoli contains 8.1 grams.

Hemp seeds. If you can resist planting them out under high pressure sodium lights to make drugs,10 grams of protein in 3 tablespoons.

Chia seeds. 4.7 grams in 2  tablespoons. But really ” TWO TABLESPOONS”. Thats a lot to hide

Sesame, sunflower and poppy seeds. Throw these in your earth saving muesli volume, sunflower seed 7.3 grams of protein per quarter cups. Sesame seeds and poppy seeds ( per 1/4 cup) at 5.4 grams each.

Seitan. Never tried it, seen it, or heard about it until now ( 2019 really is my year)!!. But basically, it’s a wheat gluten. So whilst middle class folk are swooning from gluten intolerance,  the hippies are chowing down on it. 75gms of protein in 100 gms.

Chick peas 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories.