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Have a preference for vegetarian food; we can make sure that all of your diets is matches your needs.
We will make sure that you have access to some of the best nutrients rich food which will push you to have a well-balanced diet.
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- Nutrition plan+
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- Nutrition plan+
- Exercise program
- Body Checkup
- Planned Menu For Each Day
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- Exercise and Sports Nutrition
- Weight Management
- Personalised food plan
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Latest From Blog
You don’t need a recipe to make vegetable soup, almost any vegetable can be turned into a tasty soup, with a little time and effort. Make vegetable soup your way, with our easy to follow, step by step guide.
Make Vegetable Soup
Soup is one of the easiest meals to prepare, all you need are vegetables and broth. Our step-by-step guide will help you transform most vegetables into a delicious, hearty and nourishing soup. Soups are perfect for feeding busy families and growing children. As a fall favorite soups can help to protect you against colds and flu, or at least reduce their effects.
Which Vegetables To Use?
What’s great about vegetable soups is that there are no rules. Nearly any vegetable will make a tasty soup. Asparagus and lemongrass, potato and leek, zucchini, squash, turnip, tomato, cabbage and celery, mushrooms and onions.
There are countless options available to you, the only rule is that you need to like the taste of the vegetables you add. Making a vegetable soup with spinach, will still taste like spinach no matter what other vegetables you include.
You should also remember that different vegetables will have different cooking times. One trick is to cut everything into the same uniform size, this way everything will cook evenly. Whilst chard will wilt down quickly, turnip will need more time to soften.
How To Make Veg Soup
- Start by adding olive oil or butter to your pot. You don’t want it too hot, medium heat will do.
- Now add some aromatics — onion, garlic, leeks, shallots, celery.
- You can now add flavor to the aromatics with salt and pepper, turmeric, spices such as curry powder, coriander power or cumin powder.
- If you wish to add an extra layer of taste, add a splash of white wine, port or vermouth. Make sure the alcohol cooks off, 30 to 40 seconds.
- You can now add your vegetables and gently soften for 2 to 4 minutes.
- Add your chosen stock or broth and simmer for 40 to 60 minutes. If you would like a bulkier meal, add canned chopped tomatoes, coconut milk, chickpeas, lentils or cream.
- Blend and garnish (coriander / cilantro, chives, cream, crème fraîche, parsley, basil, olive oil)
Two For One
You have the option of making a rustic hearty soup or puree for a creamier more delicate soup.
Leave Rustic For Chunky Soup
When the vegetables are al dente and tender you can stop cooking them. This makes a rustic, hearty vegetable soup. A perfect winter warmer. Serve with some rustic bread or baked croutons on top.
Puree For Creamy Soup
Most vegetable soups will puree into a creamy texture without any dairy. If the soup is a little too thick, add a little boiled water or stock bit by bit.
Tips And Hacks
Double Up Your Ingredients
Once you have a soup you like, make it in large batches. Soups are one of the most freezer-friendly dishes around. Soups will last up to two months in the freezer.
Use Salt With Care
Some broths contain high levels of sodium, as do canned beans, lentils and tomato paste. Season less and adjust at the end. If you do add too much salt add a potato after blending, it will absorb some salt, then remove and discard. Don’t let it break down.
Bulk Up For A Full Meal
Add noodles, pasta or rice. Add them at the end and cook slightly until they take on the flavor of the soup. This will also thicken the soup so make sure it’s liquidy when adding.
On The Go
Store the soup in a thermos flask, for the perfect at work, or on the go lunch. Drink soup from a big mug for a quick winter warmer on the sofa. Yum!
It’s easy to not drink enough water before a morning run, a heavy session at the gym with your personal trainer, or simply when out exercising. Staying hydrated during a workout is especially important because of the increased loss of water through sweat. Try our simple tips to stay safe and stay hydrated.
Water is essential for staying hydrated when the body loses fluids. While many sports drinks market themselves at keeping you hydrated they pack a lot of additional sugars. For most average to strenuous workouts, water is still going to be your best friend.
During exercise try to drink 6 to 8 ounces of water every 15 to 20 minutes. If you’re working out for longer than an hour or running a marathon, you may need to consider replacing electrolytes. Again a homemade Isotonic drink rather than a sports drink will work perfectly to keep you hydrated. Sports drinks are fine, just watch the ingredient list and choose wisely.
When your muscles feel tired during a workout, try drinking some water and resting a little. Since your muscle tissue contains more than 75 percent water, muscles are the first place to become dehydrated. If you feel sore, drink more!
Post workout you should aim to drink 16 to 24 fluid ounces of water for every pound lost. Tip: Weight yourself before and after exercise to calculate the difference and appropriate weight lost.
If your weight change is above 3%, this may be a sign you are experiencing serious dehydration. Losing above 3% of your body weight can result in dehydration effects such as muscle cramps, dizziness, and fatigue. Stop if you feel dizzy or lightheaded and keep hydrated during a workout.
All advice is our opinion only we are not medical professionals, please seek advice and guidance from a medical professional before any changes to your diet and nutrition.
Utensils & Tools
- Chef’s Knife
- Cutting board
- Can Opener
- Measuring Cups
- Measuring Spoons
- Kitchen Scale
- Skillet / Frying Pan
- Small Saucepan
- Medium Saucepan
- Large Pot
- Casserole Dish
- Stirring Spoon
- Immersion Blender / Blender
- Food Storage Containers
- Aluminum Foil
- Parchment Paper
- Extras – Food Processor
- Extras – Coffee Percolator, Press, Maker
- Extras – Juicer (Lemons, Oranges, Grapefruit)
What Spices, Oils, Condiments
- Olive Oil, Coconut Oil, Spray etc. Butter
- Extra Virgin Olive Oil (Dressings, Not Cooking)
- Sugar (Stevia / Other Sweetner)
- Fresh / Ground Nutmeg
- Curry Powder
- Red Chilli Powder
- Dried Herbs – Thyme, Oregano, Basil
- White Wine Vinegar
- Soy Sauce
- Extras – Balsamic Vinegar
- Extras – Maple Syrup
Non Perishables (Longer Lasting)
- Tomato tins / bottles
- Stock cubes – veg and chicken
- Cous Cous / Quinoa
- Rice (Basmati, Brown Rice)
- Pasta (Fusilli / Spaghetti / Fettuccine / Linguine / Penne / Farfalle / Rigatoni)
- Plain White Flour
- Extras – Small Tins Of Corn
- Extras – Tins / Jars Garbanzo Beans (Chickpeas)
- Extras – Tomato Paste / Puree
- Extras – Garlic Paste / Puree
- Extras – Cocoa Powder (Or 100% Cacao)
- Extras – Vanilla Essence
- Extras – Vanilla Paste
Perishables To Keep Stocked
- Full Fat Plain Yogurt (Cheap, no added sugar and easily flavored)
- Ham, Cheese, Turkey, Chicken
- Nuts (Almonds, Peanuts, Hazelnuts, Cashew Nuts, Pecan Nuts)
- Extras – Seeds (Sunflower, Pumpkin, Sesame, Linseed)
- Extras – Raisins, Sultanas, Currents, Dried Figs, Dried Apricots
- Extras – Wine (Red / White) Bad wine = bad tasting food. Cook with a wine you enjoy drinking.
The more you cook the more gadgets, ingredients and tools you will end up buying. However to start out with, only get what you need and use what you have. Never buy something that has only one use, make sure you REALLY need it before you buy it. Check out some of our other blog posts for simple recipe ideas.
There are many tips and tricks that every man has to help him with weight loss. There are very few weight loss hacks which is backed by science, and we have compiled them to help save your time and energy. Here are a few scientifically proven weight loss tips for men.
Get 7-8 hours of sleep
Sleep is critical as many studies suggest that sleep deprivation is the primary cause of obesity. There was a study which was found to have a short sleep duration which increases the likelihood of obesity in adults 55%. In recent, the participants were split into two groups which made up for 8.5 hours of sleep per night. Both the groups were put on the same diet and activities; the only thing which was disturbed was their sleep. It was seen that people with lesser sleep were hungrier, less satisfied with their meals and also lacked the energy to exercise. Not getting enough sleep was the result of the cortisol level breakdown of fatty acids, which means that you have more fat to store more muscles.
Drink enough water
Drinking water burns calories. According to a study conducted in Germany, it was found that 500 ml of water increases your metabolic rates by 30%. It was seen that people who consume a lot of water which reached a maximum rise after 30-40 minutes. The thermogenic response of the energy expenditure was 100 kilojoules which were based on drinking the right water, which can burn 5 kg of fat over a year.
Stay Caloric Deficit
Caloric Deficit is a weight loss methods which seek to achieve expending more calories than you can absorb. A small part of this weight loss is through exercise, which can burn 350 calories, or you can use less oil in your food. You can also have a more beneficial weight loss method in both long term and short term. Meal replacement can also create for a healthy caloric deficit to help include weight loss which provides your body with functional optimality. Instead of counting the calories, you are taking; it is better that you have enough macronutrients to keep you going.
Intermittent fasting is a popular method of weight loss which has many proven health benefits. The time-restricted diet can help your body to have a hormonal response which will allow your body to use fat as an energy source. One such effort you can do is to make sure that you have the right blood insulin levels, which drops significantly which will allow your cells to find the right energy which makes them use the fat deposits. Intermittent fasting is best when you can have restricted eating windows to help make the whole process a better one.
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