Thoughts of the week

“Herbs & spices”

You may already consume different combinations of herbs and spices in your diet but may not know the actual benefits they offer:

• Chilli
  • Increases metabolism helping to burn fat
  • Can reduce risk of stomach and prostate cancer
  • Thins blood helping to promote heart health and protect against strokes
  • Clears congestion
• Garlic
  • Helps fight colds
  • Can reduce LDL cholesterol
  • Shown to lower blood pressure
• Rosmary
  • Can ease nasal congestion
  • Shown to reduce common allergy symptoms
• Fenugreek
  • Can lower blood sugar due to its ability to improve insulin function
• Ginger
  • Can ease different types of nausea such as sea sickness, morning sickness, sickness resulting from chemotherapy
  • Shown to reduce pain causes by osteoarthritis due to in’s anti-inflammatory properties
• Cayenne Pepper
  • Can reduce appetite and reduce fat burning
  • Shown to have anti-cancer properties in animals
• Holy basil
  • Can restrict the growth of bacteria, yeasts and cold
  • Shown to improve immune system function
• Turmeric
  • Can be powerful antioxidant
  • Shown to be a strong anti-inflammatory
• Peppermint
  • Can ease discomfort associated with irritable bowl syndrome (IBS) by reducing bloating in the abdomen
  • Shown to have anti-nausea effects particularly when women give birth
• Sage
  • Can improve brain and memory function by inhibiting the breakdown of acetylcholine
• Cinnamon
  • Can lower cholesterol
  • Shown to reduce blood sugar by improving insulin sensitivity

So next time you cook up a storm, select something for the menu or grab a snack, make sure you include some of the above in your choice!

Exercise of the week

Dynamic | Strength | Lunge | Lateral | A to B | Progressions

• Barbell on back | Uneven fixed weight (A1)
• Barbell in catch position | Uneven fixed weight (A2)
• Barbell overhead | Uneven fixed weight (A3)
• Barbell on back | Uneven moving weight (B1)
• Barbell in catch position | Uneven moving weight (B2)
• Barbell overhead | Uneven moving weight (B3)

Find out more about this program here

Recipe of the week

Steak, garlic spinach, balsamic mushrooms & sweet potato chunks

• Peel, chop a sweet potato into small chunks. Place on a foil lined baking tray, sprinkle over some mix herbs then bake in over for 20-25mins.
• After 15mins, choose a good cut of steak (we used sirloin) then trim of any excess fat. Heat in a pan with a sprinkle of sea slat for 2-3 mins each side, seasoning with chilli flakes towards the end. Leave to rest.
• Finely slice some mushrooms (we used chestnut) then lightly fry in a pan with a splash of olive oil & balsamic vinegar for 2-3mins. Put to one side.
• Heat some spinach over a pan of boiling water or in the bag in the microwave for 2-3mins. Let drain & steam escape then mix together in a bowl with some finely chopped garlic, black pepper and olive oil spread. Put to one side.
• Remove sweet potato chunk from oven, combine all ingredients together & serve as in picture.

Find out more about our nutrition plans here

Training song of the week

Feel it still (Coldabank remix) – Portugal. The Man, Coldabank

Play