Duckey’s Healthy Quickie Meal... Korma

Chicken Korma

• In a pan or wok sautee some fresh chopped root ginger, 1 crushed garlic clove and 1 chopped onion with some 1 calorie spray until they are soft
  
• Add 4 skinless chicken breasts (you can make this vegetarian by replacing chicken with vegetables) which have been sliced and cook until browned, this usually takes about 5 minutes
  
• Add 1 tsp garam masala and cook for a further minute
  
• Pour over 100ml chicken stock and simmer for 10 minutes until the chicken is thoroughly cooked
  
• Mix together 3 tbsp fat free fromage frais and 2 tbsp ground almonds
  
• Take the pan off the heat and stir in the fromage frais mixture

Serve with brown basmati rice and steamed green vegetables.

For dessert...

Poached pears with low fat yoghurt

Teriyaki Salmon with ginger rice...

Japanese is said to be one of the healthiest foods cuisines we can eat as a lot of the ingredients are very natural. I love to cook this Japanese as well as eat it because you can really get creative. So here is my take on a health Japanese dish converted to my own recipe.

RECIPE: Teriyaki Salmon served with ginger and sesame seeded rice with sweet corn.

You will need…

2 Salmon fillets
2 portions of brown rice
Powdered Ginger
Sesame seeds
1 can of sweet corn
2 tablespoons Dark Soya Sauce
1 teaspoon of Sesame oil
Chili flakes

To make...

1. Pre-heat oven to 180 degrees and insert salmon fillets to cook for half an hour

2. Cook brown rice in a saucepan for 20 minutes

3. Add ginger and sesame seeds

4. Heat the sweet corn

To make the Teriyaki Sauce...




1. In another saucepan heat the sesame oil, soya sauce and chili flakes together... YES... it's that simple!

To serve...

1. Pile the brown rice in ramekins and turn onto a plate for presentation

2. Add a few drops of the Teriyaki sauce across the plate

3. Place the salmon fillets on the plate



4. Add the sweet corn and pour the remaining sauce over the salmon

5. You can finish with some “blue dragon” sweet chili sauce.

This meal is simple but packed full of rich saucy flavours, due to the carbohydrates in the rice it keeps you full for a long time, you get the protein and vitamins from the fish as well as Omega 3 plus a veg portion from the sweet corn.

You could also serve this with more authentic sugar snap peas which is common in Japan or another vegetable of your choice. It is a good one to cook when you are entertaining as it looks impressive – is yummy – and doesn’t take all night to cook so you can spend time with your guests!

Change your exercise habits

In having a daily routine you will remain focused and clear about what you are doing and what your goal is in life.
My advice is choose 5-10 things a day that you want to do...these are the habits that will give you fun and pleasure.

Think of it as creating a design template...

• Choose habits that give you energy!... most good habits come to those if people have a good energy flow. This could be having your 5 a day fruit and veg portions or no TV after dinner and go for a walk or exercise!
  
  
• Modify your habits when you need to find the ones that work best for you. If you are not doing a certain habit then why not replace them for ones you will do!
  
• Choose healthy habits - start as you mean to go on.
  

Most importantly it is good to keep habits and to have a routine but dont do what I did and let it rule your life! If you miss a workout dont let it get in your head... I know the feeling I have been there and done that and often still wear the T-shirt. Its about keeping a balance and if your balanced in life I assure you, you'll be very happy!

Cod and Calamari Delight...

Now this fish dish is a treat in itself, its healthy low fat and truly satisfying!

Served with a sweet potato and light salad you will have a scrumy balanced meal. 

RECIPE: Roasted cod fillet served with Calamari and mushroom salad topped with a creme fresh and mustard sauce. 

You will need: 

2 cod fillets

Fresh salad leaves

2 sweet potatoes

50g mushrooms cooked 

1 pack of Tesco healthy living Calamari rings 

Fresh Parsley 

Chili flakes 

Low fat, Creme fresh 

Mustard

To make: 

1. Heat the oven to 180 degrees

2. Cook Cod for 15 - 20 minutes

3. Prepare salad and top with cooked mushrooms

4. Microwave 2 sweet potatoes for ten minutes 

5. Cook the Calamari for 12 minutes

6. Mix together some creme fresh and mustard to make a light sauce 

7. Serve the sweet potato on the salad and add the cod on top of the potato

8. Top with the sauce and add the calamari to the outside of the dish

9. Sprinkle with some chili flakes

10. Add some cooked mushrooms.

Seasoned Sweet Potato Wedges

Have you ever fancied something different with your meal?

Then why not try these health sweet potato wedges!

1. Wash the sweet potato

2. Cut into small wedges

3. Add to a tin and spray with 1 calorie spray

4. Season with Parprika and Pepper

5. Bake for 15 - 20 minutes until crisp.

The perfect accompaniment to any meal and a health alternative to chips!

Light Quickie Lemon Cheesecake with Yogurt Topping…

We all love cheesecakes, but there is this fear that they take ages to prepare and are really bad for you! Well I am going to smash through these common mis-conceptions right now and share my secret light lemon cheesecake with you.

You will need for the Cheesecake…

2 ramekins
50g light digestive biscuits
25g light butter
2 dessert spoons of low fat Philadelphia
2 dessert spoons crème fresh
20g brown sugar
¼ teaspoon vanilla
½ lemon juice
½ lemon zest

To make the cheesecake…

1. In a plastic food bag crunch up the biscuits (you can also do this in a food processor)



















2. Add to a pan and melt in the butter whilst stirring

3. Line the bottom of the ramekins



















4. In a bowl add the Philadelphia, crème fresh, lemon juice and zest, sugar, egg and vanilla

5. Mix together until thick and creamy and add on top of the biscuit base



















6. Bake in the oven for 12-15 minutes

7. Remove and cool



















8. Place in the fridge for 1-2 hours

To prepare…

1. Remove the chilled cheesecakes

2. On top place the yogurt I used strawberry wholegrain
























3. Then add some fresh strawberries and serve

This is a really healthy dessert which makes you feel naughty even though you aren’t! It was really enjoyable as you had multiple textures, the runny yogurt with smoothness of strawberries, the light fluffy cheesecake filling and crunch of the base.

It was really simple to do. If you are having a dinner part try multiple mini cheese cakes in a muffin mould. Remember to allow a gap for the yogurt coating. Let me know what you think!

How to create your own home gym...

To create a home gym that will provide you with a full body workout (cardio, strength and flexibility)

£1000 budget...

Treadmill

The best option for cardio equipment as it has a multipurpose used for running, walking, and even some leg training. You can change the speed, incline and track your performance and calorie burning! You can watch your fitness levels improve.

Full dumbbell set with a range of weights

Perfect for light toning to intermediate strength training to building muscles.
Fitness Ball

My favourite piece of equipment as it has so many options for toning, strengthening and stretching all part of your body!

Resistance Band

For strength training… or an alternate source to free weights.

Step Bench

Can be used for both cardio workouts and strength training workouts, you can get some great videos to help!

For a budget of £100...

Dumbbell set

Fitness Ball

Resistance Band

Jump Rope

Offers very challenging cardiovascular fitness workouts at a very low price

If you want a total body home gym but can only afford less than £100…

Three dumbbells sizes (5, 10 and 15 pounds)

Resistance Band

Jump Rope

Exercise Video

FREE exercise…

Run around the village or park

Free standing exercise

Chair squats

Sit ups using your bed frame

Stair climbs

Fill and lift milk jugs or flour

Sex

Housework

Grocery shopping

Light walks

Cooking

Dancing for 20 minutes

There are so many options you just need to be creative!

Duckey’s Healthy Quickie Meal... Fish Cakes

Fish cakes

• Mix together 500g wholemeal breadcrumbs with a 418g can pink or red salmon (flaked and large bones removed)
  
• Add 140g defrosted frozen peas, handful mint leaves and 1 tbsp tartare sauce
  
• Season to taste
  
• Mix well and using floured hands shape into 8 flat fishcakes
  
• Bake in the oven at 180 degrees for around 15 mintues, until golden and crisp
  
• Serve with a squeeze of lemon and some roasted vegetables or a green salad
  
  For dessert...
  
  Fruit Salad!

Eating Out...

When eating out there is more to be achieved than just passing on the bread basket!... There is the art of mastering your portion sizes, avoiding fatty foods and especially desserts. Make sure you choose restaurants with healthy alternatives, you can check up on the restaurants websites before hand to see what they have to offer!

So your on a healthy eating regime… you eat sensibly including low fat foods and exercise three to four times a week. You look and feel like a million dollars but now you come face to face with eating out… whilst a few treats will not kill you it is still important sometimes for your own sanity to help .

If your friends order the Mega Burger or the BBQ rib special with fries and the extras and temptation creeps in remember the 1,500 calories that will accompany it! After throwing caution to the wind even once, it's easy to talk yourself into doing it again and again.

We all want to enjoy an evening out at a nice restaurant every once in a while, and there's no need for this occasion to be fraught with guilt. I have some tips that will help you enjoy a nice evening out and help you keep calories and fat in check!

1. Avoid "All You Can Eat."

Usually, you end up eating all you can and then some.

2. Vegetarian does not necessarily mean low-fat

A lot of vegetarian restaurants serve dishes that are soaking in oil. They may boast that they use olive oil exclusively, but remember, all culinary oils contain 14 grams of fat per tablespoon.

3. Stick to what you know

Sticking with a few favourite restaurants is a good way to get to know the chef, the servers and the way the food is prepared. It's also a good way for them to familiarize themselves with your special requests (and don't be shy about asking for special orders - remember, you're the one who's paying).

4. Don't starve yourself

In anticipation of a restaurant visit. It's much easier to stay in control if you've been eating sensibly throughout the day.

5. Try to order first

So you won't be tempted or swayed by what everyone else is having.

6. Always ask how dishes are prepared

Are they baked? Are they broiled? Are they prepared with butter or oil? Ask what's in the sauce; ask what's in the soup; ask what's in the dressing. Servers are becoming accustomed to fielding these types of questions, so don't worry about pestering them.

7. Always ask for butter, gravy, sauces and salad dressings on the side

This permits you to control how much fat you eat. If it makes you feel better, lie to the server and say you have an allergy or that your doctor put you on a low-fat, low-cholesterol diet. A little white lie is better than a big fat one.

8. Fill up on rolls and salad, but always skip the butter

Freshly baked dinner rolls are great on their own and even better for dunking in soups and sauces.

9. Learn to ask for milk instead of cream

A measly one-ounce container of half and half cream has approximately four grams of fat. How many cups of coffee do you have per day? A simple switch from cream to one percent or skim milk could mean substantial fat savings.

10. Ask for salsa or dill with a baked potato instead of sour cream and butter.


11. Order clear soups, broths or tomato-based soups instead of chowders or creamy soups (they most likely contain cream).


12. If none of the entrees seem appropriate, consider ordering two appetizers. Steer clear of anything breaded or fried.

13. A doggy bag is your waistline's best friend and an effective way to sidestep the ol' "paying for it so I'd better eat it" booby trap. Don't be shy about asking for one when you're served a plate of food that rivals the Matterhorn in height.

14. If you absolutely can't resist Double Fudge Kahlua Cheesecake, at least split the dessert with your dinner pal and let her eat the lion's share. People usually order dessert out of habit, but often a few bites are enough to satisfy even the sweetest sweet tooth. Besides, you wouldn't want to wear Decadent Donut Delight long after the flavour has worn away. (Cappuccino with sweetener is a pretty rich-tasting alternative for dessert.)

15. Enjoy your meal!

Mexican Supper... Chile Con Carne fajitas

Another quick and easy healthy simple supper!

After the purchase of Ralphie our kitten we wanted to cook a meat dish so we could give him a special treat! The breeder told us he liked cooked mince, my recipe was therefore based around this but I wanted to make it an exciting treat for Rob and I also!

So I decided to go all out Mexican! Now I came across this Uncle Bens Sauce which usually I wouldn’t be keen on however, it is low in calories fat and made of natural ingredients! This is so simple:

RECIPE: Health Chile Con Carne fajitas and stuffed con carne lettuce leaves served with baby tomatoes.

You will need:

300g Lean Minced Beef
2 Fajita wraps
½ pack of mushrooms (optional)
Ice gem lettuce leaves
Baby tomoatoes
Uncle Bens Chile Con Carne (light)

To make:

1. In a wok cook the mince until browned (this takes around 10-15 minutes)

2. Take out a portion for your kitten or pet if you have one!

3. Stir in the mushrooms for 2 minutes

4. Add the Uncle Bens Sauce



















5. Stir until heated

6. Mean while warm some Fajitas (I use tortilla wraps) under the grill

7. Add the mixture to the fajitas and role up, use a cocktail stick to secure



















8. Stuff the remaining mixture into the lettuce leaves and serve with baby tomatoes!

Viva la Duckey Chile Con Carne special! Unfortunately Ralphie didn’t seem keen on his mince! However now we have realised he prefers chicken and cod just like his mum!

To view more tips on how to cook Fajitas view the video below...

How to serve Carrot Cake…

So as you can see I needed a dessert to accompany the main I had made for Grandpa Morgan so what better to impress him that my Duckeys Carrot Cake recipe! To glam it up I didn’t want to serve it alone and wanted a traditional dessert.

RECIPE: Duckeys Homemade Carrot Cake embedded on a plate of cinnamon served with dates and a pot of low fat Vanilla Custard.

You will need:

1 slice of Duckeys Carrot Cake
3 dates per person
1 pot of Waitrose low fat vanilla custard
Cinnamon

To decorate:

1. Sprinkle a section of cinnamon on a square plate and add on top the slice of Carrot Cake





















2. Add 3 dates next to the piled upon each other

3. In a pan heat some vanilla custard

4. Serve in a ramekin on the side (this allows the cake to be eaten with or without the custard.)

It went down really well and Bert loved the presentation. It was almost like a simplified “trio” of desserts with enough there to keep you entertained and keep the plate exciting. After I served some roasted coffee in small espresso cups with real Italian chocolates.

It was the perfect end to a meal.

Salmon Tagliatelle with Dill sauce served with asparagus

For a special meal this is my favourite one to pull out of the bag!

I thought it was a perfect one to cook on this occasion as it is the first time that I have cooked for Rob’s Grandpa Bert, who I call Grandpa Morgano.

I had about 45 minutes to pre-pare a meal straight from work so I needed something quick, easy but stunning. I love Salmon and I think when you have company you cant go wrong with a fish dish as long as you know they like fish! It was Italiano with a hint of French.

RECIPE: Delicious Salmon rested upon a bed of Tagliatelle enriched with a Dill, Mushroom and crème fresh sauce served with asparagus

You will need:

1 piece of Salmon fillet per person
250g tagliatelle pasta (wholegrain)
1 Packet of fresh asparagus
1 teaspoon green pesto per person

To make the sauce…

½ tub low fat crème fresh
½ packet mushrooms
1 teaspoon Dill
1 teaspoon Dijon Mustard
1 teaspoon wholegrain mustard
1 dessert spoon low fat Philadelphia

1. Line a tray with tin foil and insert your salmon fillets, sprinkle with Dill



2. Add your pasta to a sauce pan and cover with boiling water, gently simmer

3. Add the asparagus to another pan and simmer

Meanwhile to make your sauce…

1. Add the mushrooms to a pan

2. After 3 minutes add half a tub of low fat crème fresh



3. Then add a teaspoon each of Dijon and wholegrain mustard

4. For a bit of thickness add a dessert spoon of plain low fat Philadelphia

5. Put to the side and reheat when serving

After 30 minutes the salmon should be cooked.

o serve and here’s a great presentation tip add a teaspoon of pesto to a square plate and drag a line across the plate using a spatula. On the plain side of the plate add the cooked pasta, topped with the salmon fillet and layer on the heated sauce.


On the pesto side of the plate diagonally lay the asparagus spears.

This dish was probably the best and most proudest dish I have cooked. I think throughout practise and research you learn tips along the way. So from here on I would like to take my cooking to the next level.

I would also like to thank Grandpa Morgano and Rob for a wonderful evening and for the wine and flowers that were bought. They were lovely!

Dazzle using your eyes...

Don’t we just love it when our eyes are bright and sparkly?

Occarding to sources our eyes are the first to suffer as the weather gets warmer! Common conditions such as Hayfever can make eyes tired, sore and red.

• A good solution to this is to nip down to your local chemist and purchase some refreshing eye drops to help this problem.
  
• Anti-histamines such as benadryl can also help these symptoms but always seek medical advice first.
  
• Light exercise is also said to make eyes and water itch perhaps if you run outside you battle with the elements or at the gym possibly the air conditioning blowing into your face.
  
• If you war glasses make sure they have a UV block some cheaper frames do not which could be harmful.
  
• Sunglasses not only look really cool but it prevents the sun from conducting damage to our eyes.
  
• People can also experience dry eyes in hotter conditions for this you can get artificial tears from any good chemist.
  
• If you want bright eyes stay clear of eye whiteners they contain bad chemicals that constrict the blood vessels not a clever move and can in fact make your eyes even redder what a contradiction.
  
• I would also say don’t have to many late nights this will immediately make you feel fresher and on it like a hobbit!

Make up advice for girls…

I like to wear pretty heavy eye make up, every girl has their own personality but here are a few tips in taking care of your eyes,

I have four steps to achieving my desired look…

1. I apply two shades of eye shadow to my eyes I use No7 which is a great brand as it comes in sensitive forms for different skin types, I use a lighter shade below the brow and darker on the eye lid or I use lighter on the inner lid and work out to a darker on the outside.

2. I use an Estee Lauder black eyeliner to line the inside of my eyes you can also get sensitive versions but make sure you keep your pencil at a medium consistently not too sharp not to blunt

3. I then use a black Rimmel liquid eyeliner to line the eyelid above the lashes it adds definition but you need a steady had and lots of practise

4. I then use a curler and apply it to my lashes for extra volume then use Max Factor Master effects black mascara to have extra volume and length.

Everyone has their own way of applying their make up but I like to have sparkling defined eyes as in most cases it’s the first thing people look at and your eyes are what give you away the most. I feel a lot of your personality is projected through them which is why this is so important to me.

Compulsive Exercise

I am guilty of this!

It is when a person becomes addicted to exercise and has to do it no matter what. Usually its found in people who suffer from anxiety which again… guilty!... and feels guilt if they don’t exercise as it deters from their routine.

Anything could effect the circumstances such as bad weather, sickness, injury, social events but a compulsive exerciser will ignore this list they do not plan exercise into their life but plans their life around exercise.

I can tell you from first hand experience this feeling is awful! Imagine feeling guilty because you cant exercise as you’ve warn yourself out so much from it that your ill, but feel if you miss a session you have let yourself down.

This is the reality, though my complications have eased I still feel tense sometimes.

I think what everyone needs to remember is that exercise should improve health, even though obesity amongst other conditions which exercise could aid is good for us sometimes too much exercise is bad not just physically but mentally.

It also goes hand in hand with a condition I am familiar with called anorexia nervosa, with is a path of self destruction with a combination of over-exercising and under eating.

So look out for the warning signs:

• Refuses to skip a workout, even if she is ill, tired, or injured!
• Really does not enjoy exercising but pushes herself to do it no matter what!
• Expresses feelings of guilt or anxiety if she does happen to skip an exercise routine!
• Misses one exercise session one week and pushes herself twice as hard the next week-she is always preoccupied with working out or her weight!

This is common in both men and women and for all kinds of reason. I have now limited my exercise in take to yoga once a day instead of twice and I do the gym every other day instead of daily.

I have also found eating better also means you have more energy to exercise therefore you will enjoy it more. So my advice to anyone is that if you feel you could be heading down this path think carefully call a holt on it before it goes too far. I am one of the lucky ones.

How to enjoy a healthy BBQ….

If I am honest BBQ’s scare me! I am not a big meat eater and I am always aware of the association that BBQ’s are bad for you! However they don’t have to be… below find some top tips and recipes that you can use:

Tips…

Easy on the portions

It’s easy to over eat at BBQ’s as the food is readily available!

Watch the carbs

Instead of packing your plate with bread an potatoes eat more salad and lean meat

Go fish

Salmon tastes great on the BBQ it’s also a nice change

Use herbs and spices

These are better for you than relishes and sauces that contain lots of fat and calories

Choose lean

If you are having meat always use lean meat

Kebab it up

In having kebabs you can have a lower amount of meat and veg in one

Choose a grilled side dish such as...

*Baked potatoes
*Vegetable cous cous
*Sweet potato
*Mushrooms
*Vegetable kebabs

Use whole-wheat rolls instead of white bread

This is a much healthier option …

Choose a low fat SUMMER dessert such as…

Two toned date and walnut cake!

Duckeys Summer Fruit Skewers

Duckeys Summer Fruit Crumble

Duckeys Quickie Healthy Desserts... Poached Pears

Duckeys Quickie Healthy Desserts... Meringue nests

Duckeys special healthy flapjacks!

Duckeys Quickie Healthy Desserts... Roasted Peaches

Oatmeal Cookies with White Chocolate Chunks and Candied Ginger

Duckeys Quickie Health Dessert...Fruit Salad

Duckeys LOW fat cheesecake!

Quick coconut summer sorbet...

Duckeys Summer Fruit Pudding...

Duckeys Quickie Healthy Desserts... Bananas

The Duckey version of Happy Birthday Carrot Cake...

Duckeys Quickie Healthy Desserts... Baked apples

Duckeys Quickie Healthy Desserts...Low fat fruit yoghurt

Duckeys Quickie Healthy Desserts... Layered fruit yogurt parfait

Duckeys Banana Ice...

I tried and tested this at the weekend and I felt so healthy afterwards I don’t think a BBQ like this will scare me again!

Two toned date and walnut cake!

I was baking in the kitchen this weekend; I had some extra time and ingredients so thought – why don’t I create my own cake using the tastes I like!

So I formed a cake of two layers… half was a plain sponge with chopped dates and the other a chocolate sponge with walnuts and almonds.

It turned out surprisingly well and here is how to make it…

You will need:

100g wholemeal flour
100g butter
100g brown sugar
1 egg, 1 egg white
50g chopped dates
50g walnuts
10g almonds
1 tspn cocoa powder

To make:

1. In a bowl add the butter and sugar, cream for five to ten minutes

2. Then add the eggs

3. Followed by the flour sifted (you then have your cake batter

4. Separate the batter into two bowls

5. In one add your dates

6. Grease a cake tin with 1 calorie spray



















7. Add in the sponge and date mixture and cook for 10 minutes



















8. In the other bowl add cocoa powder and nut mixture

9. Take the cake out after 10 minutes and layer the chocolate mixture on top and cook for a further 10 to 15 minutes

You will have a delicious cake, the dates make it moist while the nuts add a crunch!

Duckeys Choccie Brownies with Peanut Butter Frosting…

Now I hear you say "this is a health blog what’s she doing making Brownies!"

Well these have been healthed up and nutritionally are very good for you! Peanut butter isn’t the healthiest ingredient, however it is good due to it being a low GI food and will keep you feeling fuller for longer. I have also used wholemeal flour, halves some of the ingredients and cut back on the sugar!

These one’s have been made especially for my new friends the East Grinstead Crew… here’s how I made them…

You will need:

For the Brownies:

100g wholemeal flour
50g butter
50g chocolate pieces
75g sugar
1 egg 1 egg white
25g white chocolate chips

Frosting:

2 teaspoons smooth peanut butter
50g icing sugar
Vanilla essence
Drop of water

To make the Brownies:

1. In a bowl melt the chocolate and butter together


















2. In a separate bowl add the flour, sugar and egg mixture (whisking the eggs whites as separate)

3. Then add the chocolate and butter melted

4. Mix and sprinkle with white chocolate chips



















5. Grease a tin with 1 calorie spray

6. Add the Brownie mixture

7. Cook for around 15 minutes at 180 degrees



















8. Allow to cool




















To make the Frosting:

1. In a bowl add the peanut butter and icing sugar and mix
2. To create more of a liquid add vanilla essence and a drop of water
3. Mix and top the brownies!
4. Add a walnut piece for decoration.

Now I tried one of these and the topping just gives it that something extra it’s a little naughty but with the tweaks and justifications acceptable in my eyes!

Stay safe at the gym

The gym can improve your healthy but can also be a place where accidents can occur so here are my top tips in staying safe at the gym...

In the gym…

Make sure you warm up before aerobic or cardio activity

This means any repetitive exercise that increases you heart rate! (This doesn’t include watching the fittie next to you!)

Stretch before and after aerobic activity this will also help to prevent injuries or pulling a muscle

Do not exercise too intensly, this could be harmful to you
A longer, more moderate workout is more effective than a short, intense one

Drink plenty water during your workout… Drinking waterr will help reduce your chances of becoming dehydrated as this reduces performance.

Equipment...

Do not jerk weights. .. Jerking weights can cause your muscles to jerk which puts them at risk for injury – in other words do not try and show off!

Do not lift too much weight

Lift weights that are comfortable to you and gradually increase

Wipe down machines before and after use this prevents germs!

Cool down after you have finished your main workout program do something lighter after to stretch out

Do not leave equipment lying around the weight room someone could trip over misplaced gym equipment

After the gym…

Wash your hands before going home

Wash your hands with warm soapy water to help kill germs that you may have picked up from some of the machines

Do not take large sums of money to the gym and leave in your car or locker

Restock your food levels sometimes after exercise you can have a sugar drop!

I hope these are helpful if you have anymore let me know.

Mini Healthy Pizza Snacks…

If you love pizza but hate the calories then great news I have found a solution! In reducing the quantity of bread and adding healthy toppings I have solved this problem!

I went to the local supermarket and bought some low fat mini nan breads. This is going to be the base for my pizza, by coating with some tomato puree, and a mixture of low fat mozzarella, roasted vegetables and tuna.

You will need…

1 packet mini nan bread (reduced fat)
1 jar tomato puree
1 packet of frozen Mediterranean vegetables
1 can tuna
1 low fat ball of Mozzarella

To make…

1. Heat the mini nan’s in the oven with a sprinkle of water to coat for 2-3 minutes until slightly risen



















2. Add a small amount of tomato puree on each nan



















3. Grate some low fat mozzarella over the top but east on the cheese as this is just a coating



















4. Then in a pan cook some frozen Mediterranean vegetables (I used Tesco)

5. Once cooked add these as a topping along with some flaked tuna and season with pepper



















6. Bake in the oven until tuna a browned and cheese melted

7. Then serve with a portion of salad and my Duckey sweet potato wedges



















This made a really satisfying meal! It tasted just like Pizza but you knew it was the healthy alternative which made it even better!

These are great if you want a treat, are having your friends round or simple if you want to have a Pizza without the added guilt.

Try my Light Quickie Cheesecake to finish off the meal.

Duckeys Summer Fruit Crumble

Right guys the nights are lasting longer, the sun is out so lets get this crumble started!

As a traditional dessert everyone loves a fruit crumble, however using summer fruits, such as rhubarb or strawberries, can make it even more summery!

So... to impress your guests, here’s what to do!

You will need:

100g Rhubarb
100g Strawberries
100g Raspberries (optional)
1 teaspoon sugar
100g oats
50g flour
1 spoon butter
1 orange
Nutmeg
Vanilla essence
50g Chopped Nuts (optional)

To make…

1. In a saucepan reduce the fruit with a small amount of juice from your orange

2. Add a spoon full of sugar (optional but I prefer without)

3. Simmer for 5 minutes

4. Add in the vanilla or spice such as cinnamon or nutmeg

5. In a bowl mix the oats, flour and butter together with some chopped nuts to make it crunchier!

6. With your fingertips grind the crumble until boulder like pieces have formed

7. In a small ramekins or one big dish add the fruit mixture

8. Top this with the crumble (and sugar if desired)

9. Bake in the oven for around 15-20 minutes until golden brown and crunchy!

This really is a great summer dessert and not as heavy as summer fruit pudding or a soggy! Try it and let me know your thoughts!