timothyfit.com

A little peek into my daily life..

TimothyFit's ~ smoked salmon & Cauliflower Mash

Ingredients:

350g smoked salmon fillet
1 cauliflower head, cut into pieces
1/4 cup – 1/2 cup nonfat milk, warm
2 tablespoon butter
salt & fresh pepper
1/2 teaspoon Ground Nutmeg
2 clove garlic

method:

salmon:

Preheat oven to 350°, coat a cedar plank with olive oil and place it in the oven while it preheats. Coat salmon lightly with olive oil and sprinkle salt and freshly cracked pepper to taste. Once preheated, place the salmon, cut into serving portions on the plank (skin-side down). Bake for 15 – 20 minutes.

Cauliflower Mash:

Steam cauliflower for about 15 minutes until tender. In a medium sized pot, Mash cauliflower Add milk, butter, garlic & Nutmeg continue mashing until it reaches your desired consistency. Add salt & pepper to taste.

ENJOY!

Caffeine Right Before Exercising Assists in Fat-Loss

this will be a “golden nugget” for those who like to ingest a bit of caffeine before a workout. It has been shown that pure caffeine will improve performance in lifting and cardio better than coffee. Pure caffeine will also lead to a greater release of free fatty acids, which will be used as energy in your workout and lead to greater fat loss.

caffeine benefits:

#Delays fatigue
#Slows the breakdown of muscle glycogen, which means your body has more fuel to keep going
#Enhances endurance
#Keeps you more alert
#Can reduce muscle pain during exercise
#May lower perceived exertion, making exercise feel more comfortable

While caffeine can have a positive effects on endurance exercise, you don't need it to have a good workout. If you're a competitive athlete thinking of using caffeine, keep in mind that it is a diuretic, so you may need more bathroom breaks. That could affect your workouts as well as your hydration levels.

Fat Loss and Leaner Muscle Mass:

Caffeine has also been found to effectively assist with fat loss. This is a big plus for those involved in fitness programs to lose weight or to acquire leaner muscle mass.

Besides harder and more focused workouts as described above, caffeine also helps your body to burn more energy from fat stores. Caffeine increases the flow of fatty acids from fat storage areas, such as those located in tough thigh and belly fat areas, so your body can utilize it instead of having to resort to lean muscle and carbs for its fuel.

Summary:

A realistic intake of 2-3 cups of coffee or 5-6 cups of green tea per day actually has some long term health benefits. On workout days, you may want to take a 200mg caffeine pill to burn a bit more fat during your workout. It has been shown to be most effective on an empty stomach, so it works well with what I recommend…doing all cardio on an empty stomach to get the best fat burning effects. If caffeine isn’t your thing, then that is great as well. From this point forward, the regular coffee drinkers can proudly drink their coffee “guilt free”. Just don’t overdo it. One last thing…don’t load up your coffee or tea with sugar and cream…get used to the plain stuff if possible.

TimothyFit's ~ PowerPatties!

Ingredients:

minced fishmeat (cod) 1200g
minced fishmeat (salmon) 400g
1/2 lemon (pressed )
1 bunch parsley
2 pieces garlic
1 teaspoon pepper
1/2 teaspoon salt
fresh ginger 30g

method:

mix the fish meats together in a big bowl, add Salt pepper & the pressed Juice from the lemon. Throw the parsley ginger & garlic in a blender (blend for a few minutes) then throw the mixture in the bowl and work it all together.

Heat a fry pan on medium high with just a drizzle of oil (or butter) to cover the bottom.

Make patties using a large tablespoon - you should get about 35 patties.

Place patties into the hot pan and do not press down. Allow them to cook for about 4 minutes or until brown on one side. Flip over with a spatula (easiest when the patties are small as directed) and cook until brown on the other side.

Serve with ice water

ENJOY!

Whey Protein Enhances Fat Burning & Reduces Body Fat!

Athletes are encouraged to take protein for the main reason it increases muscle protein synthesis. But higher protein diets may also play a role in fat burning.

A recent report from the Netherlands concluded that there is a connection between increasing protein intake and fat burning, and that such an effect promotes favorable effects on body composition.

Men and women with normal weight were randomized into two groups. The control group consumed 59g of protein (from regular food) per day for three months. The higher protein group consumed 80g of protein (59g from regular food plus 21g from whey and casein protein) per day for the same length of time. The diets all contained adequate calories so that weight remained stable.

After three months, body composition remained unchanged in the control group. However, the higher protein group lost 2.6 pounds of body fat and gained 3.3 pounds of lean body mass. The researchers also determined the subjects’ maximal rate of fat burning during exercise. The higher protein group increased this rate by 16%, whereas the control was unchanged.

These findings confirm other studies showing that diets higher in protein improve body composition by promoting maintenance of lean body mass and loss in fat mass. This study is unique as it was conducted with individuals with normal weight who were not restricting calories.

In summary, increasing protein intake beyond the recommended dietary allowance is associated with increased fat oxidation and decreased fat mass.

An inside Look At What You Need to Get the Most from Your Training

To achieve our top bodybuilding and fitness goals, diet and exercise alone just won’t cut it; especially if you’re training hard and constantly on the go. Nutritional supplements can help our bodies fill in nutrient gaps, carry out natural functions more effectively and provide us with levels of important nutrients that would be virtually impossible to get from food alone. Here are nine must have supplements to help ensure you’re getting the most possible return from the time you’re spending in the gym. As always, it’s a good idea to consult your health care practitioner about any new training, diet or supplementation program before you begin.

Multivitamin/Minerals
Protein Powder
BCAA’s
Creatine
Fish Oil
Glucosamine
Caffeine
Glutamine
Probiotics

By: Ashlea Harlingten, Inside Fitness Magazine. Page 151. June/July 2012

TimothyFit's ~ Easy Protein Banana Cake with walnut & oatmeal { Nutramino Whey Protein vanilla }

Ingredients:

100 grams Nutramino Whey Protein vanilla
2 tablespoons Peanutbutter
2 ripe bananas
30 grams Walnut
40 grams Oatmeal
20 grams of almond flour
2 tsp artificial sweetener
1 tablespoon coconut milk light

metod:

1.In a large bowl mix oatmeal, protein powder and walnuts together.

2.In another bowl mix banana, peanut butter, sweetener and coconut milk.

3.mix the two things together in one bowl. Throw mass in a roasting pan

4.Give them 15-20 minutes in the oven at 175 degrees.

1 slice approximately ~ 72 calories, 13.4 g protein 12.8 g carbohydrate 7.5 g fat

ENJOY!"