Wednesday, 21 May 2008

What are the benefits of working out at home?




















If you prefer to train at home alone or the gym isnt for you then here is some great advice to building your home gym! (Think of the fortune you could save on the gym with this long term investment!

What are the benefits of working out at home?
  • No wasted travel time driving to and from a fitness club
  • No waiting in line to use the equipment
  • Workout on your schedule, rather than just when the health club is open
  • No expensive monthly membership fees or long-term contracts
  • Motivation to workout as you pass by the equipment every day
See my tips to creating the perfect home gym...

Coffee... A Pre-Workout Drink?



















A recent study carried out a test in exploring the effect of coffee and caffeine before exercise.

A group of nine men took part in five trials... one hour before each run, the men took one of the following:
  • A placebo
  • Caffeine capsules
  • De-caffeinated coffee with caffeine added
  • Regular coffee
Performance times were up to 10 times longer in subjects using the caffeine capsules, with no differences in times among the other trials.


Since the level of caffeine absorption was similar during the caffeine trials, researchers concluded that the coffee itself interferes with caffeine’s performance-enhancing effects.


This makes sense considering that there are literally hundreds of compounds dissolved when coffee beans are roasted, ground and extracted. Results of this research suggest that if benefits of caffeine on endurance times are desired, caffeine capsules work better than coffee


Before you make Starbucks part of your pre-workout warm-up in order to harness the effects of caffeine, be aware that simply downing a grande may not give you similar benefits found in these studies.

Tuesday, 20 May 2008

Duckeys Quickie Healthy Desserts... Roasted Peaches

Roasted peaches with honey













  • Cut and stone 1 peach (per person)
  • Cover in a light layer of honey
  • Roast in the oven for 15 minutes until baked
  • Serve with low fat fresh yogurt and dried fruit such as dates, raisins or currants.

Saturday, 17 May 2008

Duckey’s Healthy Quickie Meal... Baked courgette risotto

Baked courgette risotto






















  • Heat the oven to 180C
  • Heat an ovenproof dish sprayed with 1 calorie oil spray and fry 1 chopped onion and 1 crushed garlic clove for 5 minutes
  • Stir in 500g sliced courgettes and 500g Arborio (risotto) rice and cook for a couple of minutes
  • Add 1.2 litres of hot vegetable stock
  • Then the juice of 2 lemons and 100g grated cheese
  • Cover with a lid and bake for 30 minutes

    Serve sprinkled with basil.

    For dessert...

    Bananas and low fat yogurt.

Thursday, 15 May 2008

Oatmeal Cookies with White Chocolate Chunks and Candied Ginger


















I love oatmeal and these chewy cookies spiced with ginger and dashed with white chocolate pieces are so great to snack on. As oats release energy slowly they are also very healthy as a snack or to accompany a dessert.

Its my birthday on Friday so as a tradition it is my day to bring in the cakes at work so I have made an assortment of cookies some with ginger and some without to suit everyones tastes!

RECIPE: Healthy, Chewy Oatmeal Cookies filled with candied ginger and luxurious white chocolate chunks.

Servings: Makes about 25 cookies (to make less half the ingredients!)

You will need:

270g old-fashioned rolled oats
120g wholemeal plain flour
1/2 teaspoon salt
1 teaspoon baking soda
100g unsalted butter, softened
100g brown sugar
1 large egg
Small squeeze of honey
1/2 teaspoon pure vanilla extract
Hand full of semisweet white chocolate chips
Hand full of crystallized ginger, finely chopped

To make...

1. Arrange racks in upper and lower thirds of oven and pre-heat to 180 degrees

2. Line 2 large baking sheets with parchment paper

3. In food processor, combine oats, all-purpose flour, whole-wheat flour, salt, and baking soda



















4. Pulse until oats are coarsely chopped, about 6 (1-second) pulses. Set aside

5. Using electric mixer at high speed, beat butter and brown sugar until fluffy, 2 to 3 minutes

6.Add egg, honey, and vanilla and beat until smooth, about 1 minute

7. Add oat mixture and mix at low speed just until incorporated

8. Stir in chocolate and ginger

9. Drop rounded tablespoons of dough about 2 inches apart onto baking sheets



















10. Bake, 2 pans at a time, switching positions of pans halfway through baking, until golden and slightly crisp on edges, about 14 to 16 minutes

11. Cool on sheets 3 minutes, then transfer to racks to cool completely

12. Continue making cookies with remaining dough and cooled sheets

I made these when I got home from work and as I didn't have much time they took around half an hour or so to make.

I really hope they go down well as I want to give my fellow Froggers a treat! Whilst making these tasty treats I realised how much effort I wanted to put into them to satisfy my work friends and this is when it hit me to how much I am starting to care about them.

It seems to have taken me a while to let my guards down but everyone of them are great and unique and I really enjoy working with them... so thank you to my Froggers!.. You are all great!

Duckeys Quickie Healthy Desserts...Low fat fruit yoghurt

1 small bowl of low fat fruit yoghurt

























Recommended makes would be…

  • Rachels Fat free organic yogurt
  • Yeo Valley Organic Fat free yogurt
  • Sainburys Greek Yogurt Fat free
  • Tesco Fat free yogurt
  • Muller light (not fat free but still good and in variety of flavours)

You can spruce these up with honey and dried fruit!


Leapfrogg Cake Update...


  • Its 9am and the first cookie has been eaten...

  • Its 10.39am and the cookies I made last night are being well received!

  • 11am Claire likes them so much she has asked me to make them for her for her friends birthday...

  • 12.30pm lunch time... the pile of the plate is becoming empty...

  • 2.00pm... 4 cookies left

  • 4.00pm... ALL GONE!