Wake Up From a Dream Smoothie

This RecipeSkill Level: Beginner

Serves: 1

Start to Finish: less than 10 minutes

The protein from the milk in this smoothie increases energy by its metabolism-boosting effect, Kleiner says. “It’s also rich in antioxidants like vitamin C and potassium, which supports nerve conduction and muscle contraction and enables you to think more clearly and move more easily.”
Bonus: Cinnamon not only adds warm, sweet flavor, but this spice has also been shown to keep blood sugar levels in check by helping the body burn carbs for fuel.

1/2 cup soy or almond milk

1/2 cup orange juice

1/2 frozen banana

2 tablespoons (1 scoop) vanilla whey protein isolate powder

1 teaspoon honey

1/2 teaspoon cinnamon

1/4 teaspoon ground cardamom

1 large pinch ground ginger

5 to 8 ice cubes


Place all ingredients together into a blender and blend until frothy and smooth.

Nutrition Facts

Amount per serving:

Total Calories: 285

167mg Sodium

39g Carbs

3g Fiber

3g Fat

0g Saturated Fat

28g Protein

252mg Calcium

1mg Iron

Why Are We Getting Fatter?

Are we getting fatter simply because we make bad choices?

Are we simply eating too much AND choosing NOT to move enough?


Is the food industry producing addictive foods?

Is our environment overfilled with food?

The media jumps on the popular hype which is being pushed by our government!
We hear it every day – eat less – move more!

If you’ve ever tried that – and it’s just the same as restricting calories. You lose scale weight for a while, but as soon as you sat normal amounts of food the weight likes back on!
You will gain fat quicker than ever…

So. What do you do? Try again? Just to prove that you are a failure at trying to ‘diet’. Probably you’ll give up.

Strangely, that might be the best thing to do….

A 20 year study where chimpanzees were given a calorie controlled diet actually GAINED 30% weight every decade!
Sound familiar?….
[Proc Biol Sci 278(1712):1626-32.doi:10.1098/RSPB.2010.1890]

So, PLEASE please don’t blame your will power (I don’t believe it exists)


It’s expected that MOST (60%) adults will be obese by 2030!
[Journal of Preventative Medicine – 32:5. Pp536-570, June 2012

Over the coming decade sits expected that more people will due as a result of Obesity – 120 Million- that’s more than 3 times the number if ALL deaths from ALL wars since 1900.

Our government is about to start yet another scheme to pay Ives people as they lose weight! Offering free gym memberships didn’t work – I believe this will be another massive waste of money.


Obesity is much more than simply poor food choices or being a couch potato !
Here’s my recipe…..
Start by banning ‘Diet’. ‘Lite’ and ‘Low Fat’ foods.
Eat real food
Avoid anything with added sugar
If you can’t pronounce the ingredients don’t eat it.
3 simple meals everyday
2 snacks – no sugar or salt
Eat protein at every meal – and snack
Drink more water
Eat fruit daily
Eat more veggies than fruit
If you don’t want to eat it DONT but it
Eat processed, convenience foods less
Go for long, slow relaxed walks every week – or more.
Learn to relax
Switch Off your tech 1 hour before you go to bed
Get better quality sleep


You see it’s more about lifestyle and attitude than calories in and calories out!
Be happy, don’t stress and your body will heal itself if you give it half a chance and the right stuff!

Eat Clean. Train Smart. Feel Better!


Eat Well Wednesday – Balsamic Chicken

What to Eat Wednesday
1. Balsamic chicken
Balsamic vinegar makes a great chicken marinade.

1. Balsamic Chicken
Every cook needs a go-to recipe for a savory chicken dish. This recipe uses ingredients found in most pantries: balsamic vinegar, olive oil, and garlic. Chopped fresh rosemary adds a Mediterranean flavour. Try roasted sweet potatoes and a green salad to round out this comforting meal. Any leftovers are delicious in salads or sandwiches.
1 1/2 teaspoons fresh rosemary, minced or 1/2 teaspoon dried rosemary
2 cloves garlic, minced
3/4teaspoon black pepper
1 tablespoon coconut oil
1/4 cup balsamic vinegar
Combine rosemary, garlic, pepper and salt in small bowl; mix well.
Place chicken in large bowl; rub chicken with oil and then rub in spice mixture.
Cover and refrigerate several hours.
Preheat oven to 450 degrees Fahrenheit (232 degrees Celsius). Spray heavy roasting pan or cast iron skillet with nonstick cooking spray. Place chicken in pan; bake 10 minutes. Turn chicken over, stirring in 3 to 4 tablespoons water if drippings begin to stick to pan.
Bake about 10 minutes or until chicken is golden brown and no longer pink in center. If pan is dry, stir in another 1 to 2 tablespoons water to de-glaze the pan.
Drizzle vinegar over chicken in pan. Transfer chicken to plates. Stir liquid in pan; drizzle over chicken. Garnish, if desired.20141022-101257-36777060.jpg

Eat Red Bell Peppers!

Red pepper is easily what many people consider to be one of the tastiest vegetables and is definitely one that you should be including in your diet on a regular basis.


Red peppers are the sweetest of the bell pepper family and offer plenty of potential in terms of how you can go about adding them to your meal plan.

Let’s go over all the key facts about red peppers and how they will help you move ahead with your diet protocol.


Did You Know?

Bell peppers, red included, contain over 30 different types of carotenoids, so will offer a very high level of antioxidant support. In addition to that, only one other vegetable contains the level of carotenoids of this vegetable, illustrating just how powerful it is – the other vegetable being the tomato.

Bell peppers will give off the strongest nutritional benefits as they ripen, so for best nutritional support, try and eat this vegetable in its most ripe state whenever possible.

Also take note that cooking them with very high heat can reduce their nutritional potential, so you should also try serving them up raw or by using lower heat cooking techniques whenever possible.

More to follow including why red peppers are so good!


#6 of10 Strategies for Fat Loss and Healthy Eating on a Budget

#6 of10 Strategies for Fat Loss and Healthy Eating on a Budget

Does Eating Healthy Really Cost More?

Studies prove eating healthy ultimately saves money.

You might be surprised how easily you can stretch your food budget.

6. Prepare ahead of time. You know the saying: Fail to plan, plan to fail.
Whether your goal is fast fat loss or getting a healthy meal on the table for your family, thinking ahead can save you time, money, and effort.
If you know you’ll be stuck late at work tomorrow, prep dinner ingredients and you’ll be far less tempted to hammer your wallet by ordering in or grabbing expensive ready meals. Many of my clients make Sunday and Wednesday “prep days” for the week ahead.

You can make a Sunday roast stretch ’till Wednesday, cook again for almost the rest of the week.

I often batch cook chicken breasts so they are ready to go.


Fancy something spicy?
Take frozen chicken out of the freezer, add your favourite marinade and defrost overnight, pop into your slow cooker with big chunks of winter vegetables, pulses and some stock or chopped tomatoes and you’ll come home to a delicious casserole. Serve with sweet potato mash and extra green leafy veggies. Balanced, clean and cheap.

Here’s the thing: You can always earn more money, but you can’t put a price on your health. You can’t put a price on setting a healthy example for your kids.

Eat Clean. Train Hard. Feel Great


8. Add More Fibre – Make Homemade Protein Bars

8. Add More Fibre –
Make Homemade Protein Bars

Sometimes combining several high fibre foods together can make a convenient, high protein, on-the-go snack.


Mixing together banana, oatmeal, flax seed, peanut butter, and cacao with some other ingredients can net you a great tasting, high-fibre, homemade protein bar.
There are plenty of recipes on the net. Have a go – you can add your favourite, clean ingredients, save money AND avoid all the nasty preservatives , colours and fake sugars added to store bought bars.

Eat Clean, Feel Great

Spicey Island Chicken

5. Jerk Chicken is a surprisingly healthy approach to chicken that will wake up your menus. Jerk seasoning originated in Jamaica, and it is used as a traditional accompaniment for grilled pork and chicken. This recipe calls for ingredients used in traditional jerk recipes, but replaces the usual Scotch bonnets with extra-hot habañero and serrano peppers. The marinade tends to burn easily, so cook the chicken slowly on the grill for the best results and most tender chicken. Serve with a mango salsa, black beans and rice.
1 cup finely chopped onion
1/3 cup white wine vinegar
6 green onions, finely chopped
6 cloves garlic, minced
1 habañero or serrano pepper, finely chopped*
4 ½ teaspoons olive oil
4 ½ teaspoons fresh thyme leaves or 2 teaspoons dried thyme leaves
1 tablespoon ground allspice
2 teaspoons sugar
1 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon black pepper
1/2 teaspoon ground red pepper
6 boneless skinless chicken breasts
*Habañero and serrano peppers can sting and irritate the skin, so wear rubber gloves when handling peppers — and make sure you don’t touch your eyes.
Combine all ingredients except chicken in medium bowl; mix well. Place chicken in resealable food storage bag and add seasoning mixture. Seal bag; turn to coat chicken. Marinate in refrigerator 4 hours or overnight. Spray cold grid with nonstick cooking spray. Adjust grid to 4 to 6 inches (10 to 15 centimeters) above heat. Preheat grill to medium-high heat. Remove chicken from marinade. Grill 5 to 7 minutes per side or until chicken is no longer pink in center, brushing occasionally with marinade. Do not brush with marinade during last 5 minutes of grilling. Discard remaining marinade.

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Asian Nut ginger marinade

6: Chicken with Nut-ginger Marinade
This Asian-influenced marinade is sweet, salty and tangy. While it’s possible to substitute less expensive or powdered versions of some of the ingredients, the best version uses fresh ingredients. You’ll get quite a zing if you’re using fresh ginger and orange zest. Freshly-squeezed orange juice rather than the store-bought variety will also help create a superior marinade.
1/2 cup orange juice
2 teaspoons orange zest
1/2 cup smooth nut butter
2 tablespoons dark brown sugar
1/4 cup light soy sauce
2 teaspoons ginger
4 garlic cloves, minced
1 teaspoon red pepper flakes
Mix together the orange juice, orange zest, nutbutter butter, sugar, soy sauce, ginger, garlic and red pepper flakes until the mixture is smooth. Put the chicken in a sealed plastic bag after filling the bag with the mixture. Refrigerate for at least 30 minutes, but no longer than eight hours. Bake, roast or grill until chicken is no longer pink in the center and juices run clear when meat is pierced. Enjoy.

Orange Glaze Chicken

7: Grilled Chicken with Orange Glaze
This grilled chicken recipe makes four servings. If peppers are too strong for your tastes, try removing the seeds before crushing them.
1 to 2 dried de arbol chilies
1/2 cup fresh orange juice
2 tablespoons tequila
2 cloves garlic, minced
1-1/2 teaspoons grated orange peel
1/4 teaspoon salt
1/4 cup vegetable oil
1 broiler-fryer chicken (about 3 pounds or 1.4 kilograms), cut into quarters
Orange slices (optional)
Fresh cilantro or parsley (optional)
Begin by crushing the chilies into coarse flakes using a mortar and pestle. Combine crushed chilies, orange juice, tequila, garlic, orange peel and salt in small bowl. Gradually add oil, whisking continuously, until marinade is thoroughly blended.
Arrange the chicken in a single layer in a shallow glass baking dish. Pour the mixture over the chicken; and turn each piece to coat it in the marinade. Marinate, covered, in refrigerator two to three hours, turning chicken and basting with the marinade several times.
Prepare the grill for cooking. Drain the chicken but reserve the marinade. Bring the marinade to a boil in a small saucepan over high heat. Boil for two minutes. Grill the chicken on a covered grill for 15 minutes, brushing frequently with marinade. Turn the chicken and grill for 15 minutes more or until chicken is no longer pink in the center and juices run clear, brushing frequently with the marinade. Do not baste during last five minutes of grilling. Discard the remaining marinade. Garnish with orange slices and coriander.