New week HIT vibes!

New week HIT vibes!

Here’s a really quick HIIT blast to kick start your week the right way!

- Mountain climbers x 20 seconds
- 20 seconds REST
- Commando planks x 20 seconds
- 20 seconds REST
- Squat Jumps x 20 seconds
- 20 seconds REST
- Mountain climbers x 20 seconds

Have a 1 minute rest, complete 3/4 rounds!

Good luck guys!

Why is good gut health important for a strong immune system?f

Why is good gut health important for a strong immune system?f

As the winter months approach, one thing that we need to pay close attention to is making sure our IMMUNE SYSTEM is fighting fit.

We often spend much of our time worrying about the aesthetics of our body, and not enough time taking care of what’s happening on the inside.

Bacteria teach our immune system how to behave. The immune system is the body’s main connection between our gut bacteria and their influence on our response to illness and disease.

One the most important ways in which we can support and boost our immune system is by promoting and developing good gut health. There are many different ways in which we can promote a healthy tummy, however one really simple way is by consuming the AMAZING product that is INULIN!

INULIN is a fructan, meaning that it is made up of chains of fructose molecules that are linked together in a way that cannot be digested by your small intestine. Instead, it travels to the lower gut, where it functions as a prebiotic, or food source for the beneficial (good) bacteria that live there. Your gut bacteria converts inulin and other prebiotics into short-chain fatty acids, which nourish colon cells and provide various other health benefits.

Aside from Inulin, GLUCOMANNAN is a dietary fibre which promotes the growth of friendly bacteria in the colon, relieves constipation and boosts your immune system.

ShredShotz are a fantastic way of incorporating both of these amazing immune boosting ingredients into your diet

Look after your gut guys!

Slow Cooker Season is around the corner…

Slow Cooker Season is around the corner…

Winter is definitely on its way!

That can mean only one thing.... slow cooker season!

We absolutely LOVE our slow cooker… it is the perfect piece of kitchen equipment for the busiest of lifestyles and you can make so many tasty, healthy and convenient meals in it - what’s not to love?

The best part is, you can make a large batch of food, portion it and chill / freeze it for your week ahead!

Here’s our recipe for a super quick, hearty, delicious but low calorie BEEF CASSEROLE. There are just THREE simple steps to this recipe… it really is that simple. Give it a go!

Ingredients:
- 450g diced casserole beef
- 1 large chopped onion
- 4 medium sized potatoes, peeled and cut into chunks
- 6 large carrots, peeled and sliced
- 3 parsnips, peeled and sliced
- 1 can of chopped tomatoes (puréed)
- 2 beef stock cubes
- 1/2 tsp salt - 1/4 tsp black pepper
- 3 cups of water

Method:
- Place beef, onion and water in the slow cooker and cook on high for 1 hour
- Add the remaining ingredients to the slow cooker and cook on medium for 7 hours
- Serve and enjoy!

Better than a box of chocolates

Better than a box of chocolates

Better than a box of chocolates: The gift card to support a healthy lifestyle.

As you work on making your lifestyle healthier, you may also want to revamp the gifts you give—after all, you want your loved ones to be just as healthy as you are!

Click here to view the ShredShotz Challenge Gift Card

Toni Terry’s ‘no kit’ Tabata HIT!

Toni Terry’s ‘no kit’ Tabata HIT!

We’re loving this really simple, but highly effective FAT BURNING HIIT session from Toni!

Here’s the set:

30 seconds ‘on’ each exercise (training)

20 seconds ‘off’ each exercise (resting)

Complete 3 full sets!

Make sure you have a towel to hand… it’s a pulse raiser!

Is Granola Healthy

Is Granola Healthy

What is granola?
Granola is a breakfast cereal that's similar to muesli, but it's usually coated in some form of sugar such as honey to give it a crunchy, chunky texture. Common ingredients include oats, chopped nuts, seeds and dried fruit.

What is a normal portion size?
A typical serving size is about 40-45g, which is approximately ½ cup or 6 tablespoons.

Granola can form part of a varied and balanced diet, but it's best to keep to the recommended portion size as granola is often high in sugar. Adding milk or natural yogurt and fresh fruit will help to create a more balanced breakfast, and will add calcium, protein, vitamins and minerals. You can also try adding spices such as cinnamon for extra flavour.

Nutritional profile of granola
The nutritional profile of granola varies depending on the brand or recipe. Some have lots of dried fruit, which will increase the natural sugar content, and others may be higher in fibre, protein and fat if they contain more nuts and seeds.

As a guide, a typical oat and raisin granola may have around 200 calories per 45g serving – 32g of which will be carbohydrates, 10g is sugar, and there's about 3-4g of fibre and protein, and 4g of fat.

Generally, a granola that's lower in added sugars will also be lower on the glycaemic index thanks to its oat, nuts and seeds content.

Nutritionally, granola is typically a good source of iron, zinc and magnesium, as well as vitamin E and B vitamins. Again, this depends on the recipe and ingredients used.Nutritional profile of granola

The nutritional profile of granola varies depending on the brand or recipe. Some have lots of dried fruit, which will increase the natural sugar content, and others may be higher in fibre, protein and fat if they contain more nuts and seeds.

As a guide, a typical oat and raisin granola may have around 200 calories per 45g serving – 32g of which will be carbohydrates, 10g is sugar, and there's about 3-4g of fibre and protein, and 4g of fat.

Generally, a granola that's lower in added sugars will also be lower on the glycaemic index thanks to its oat, nuts and seeds content.

Nutritionally, granola is typically a good source of iron, zinc and magnesium, as well as vitamin E and B vitamins. Again, this depends on the recipe and ingredients used.

How to buy healthier granola
Always read the nutritional labels if you're looking to make a healthier choice. There are many brands and flavour combinations to choose from, and while some promise ‘high fibre’ or try to tempt with their luxury branding, they may also include lots of hidden ingredients that may not be so good for your health.

Try to choose products with low levels of added sugar – this may be listed on the label as honey, sugar, syrups, or a combination of all three. Some brands add fruit syrups to the dried fruit for extra sweetness, which should also be listed in the ingredients list. Keep an eye on the salt content too, as some brands add this as a flavour enhancer.

Look for brands that have a higher oat, nut and seed content as they will be typically higher in filling protein and fibre and lower in sugar and salt.

Products that are high in sugar or have indulgent ingredients such as chocolate should be enjoyed as an occasional treat.

Alternatively, you could batch make your own, allowing you to keep an eye on the sugar content, and store it in the fridge for a few days for convenience.

This easy curry chicken dinner has 32 grams of protein

This easy curry chicken dinner has 32 grams of protein

Ingredients

1 tbsp. olive oil

1 lb. boneless, skinless chicken breasts, cut in 1½-inch pieces

Kosher salt and pepper

2 large, overripe bananas, halved

1 onion, quartered

2 cloves garlic

1 tbsp. curry powder

2 tsp. ground coriander

1 tsp. dry mustard

Pinch of cayenne

1 15-oz can low-sodium chickpeas, rinsed

1 tsp. grated lime zest plus 1 Tbsp juice

Cooked rice and cilantro, for serving

Directions

Heat oil in a large Dutch oven on medium-high. Season chicken with 1/4 tsp each salt and pepper and brown, 3 minutes per side; transfer to a bowl and reduce heat to medium-low.

Meanwhile, in a food processor, pulse bananas, onion, garlic, and spices until chopped. Add to empty pot and cook, stirring, for 2 minutes. Add 11/2 cups water and simmer 5 minutes.

Add chicken and chickpeas; simmer until chicken is cooked through, 3 to 5 minutes. Stir in zest and juice. Serve with rice and cilantro.