22.08.2011 02:45:08

Carlos Dobson

Here is how I go about making sure that I never have to go with out adequate protein snacks and eat bulk manufactured, hi sugar and preservative loaded 'health' food. This is my recipe for home made protein power cookies.

 

You can get all the ingredients from your local health food store and the beauty is you can keep these bad boys for as long as possible in the fridge or freezer.

 

In a food processor, blend:

2 scoops Unflavoured Whey Protein Isolate powder (This is suitable for Lactose intolerant as over 95% of the milk sugar has been removed, an alternative here is to use Pea or Rice protein if you are a Vegan)

1 cup almonds (raw, unsalted, natural)

1 tbsp. cocoa powder

1 tbsp. Stevia Natural Sweetener

2 tbsp. Nut Butter-natural (with oil, not dry)

2 tbsp. water

 

Chop until all is small and uniform, and it develops into a dough vs. a powdery
meal. If it's dry, add more nut butter (the oil particularly), or water 1/2 a
tbsp. at a time till desired consistency.

Dump cookie "dough" onto a piece of wax paper, make a tight log, and wrap
tightly, both sides first, then roll tightly and put in the freezer. When very well
chilled (about 1 hour), take out and slice into 2cm slices.

 

Store these in the refrigerator in a single layer in a well-sealed ziplock baggie. Or, keep these
in the freezer, and take them out one at a time. They won't be hard and frozen,
they stay soft because of the oil in the nut butter, and the oils in the nuts.

 

Makes 12

 

Variations Can include the following:

• Add some chopped, dried fruit for extra carbs
• Add Goji or Acai berries to boost the anti oxident levels
• Add Sultanas then roll them in to balls and coat them in coconut (an very healthy twist on rum balls)
• Instead of water use coffee to give them a little pick me up

Let me know if you come up with any variations that work well, post them on our Facebook page or comment below

 

CD

wicked healthy recipes | GOALS

22.07.2011 02:45:41

Carlos Dobson

This refreshing seafood dish is both healthy and easy to prepare.

 

In Fiji it is traditionally served as an appitizer offering the palate a refreshing 'zing' due to the lime and lemon juice in the marinade.

 

This was a useful way for the Fijians to prevent their catch going to waste. The fish in this recipe can easily be substituted for scallops, prawns and oysters offering a variety to the salad.

 

Heres what to do:

 

Kokoda (coco-NDAH)

Serves 2

 

400gm White Fish (Kingfish, Shark, Snapper)

Juice of 2-3 Lemons and/or Limes

1 Chilli, chopped

1 small sliced Red Onion

1 C Red & Green Capsicum, sliced

1 Tomato, diced

400ml Coconut Cream (Lite if you like) or 2 Fresh Coconuts

 

Preparation

1. Cut fish in to 2cm cubes and place in a bowl, covering with lemon and lime juice. Add the chopped chilli and stir. Place in refrigerator for at least 2 hours, up to 6 hours. The acid in the Lemons and Limes will 'cook' the fish, turning it from a transparant flesh to a white colour.
2. If using fresh coconuts, grate or shred the flesh into a bowl then squeeze out the 'milk' for later use. If using the canned variety skip this step.
3. Drain the lemon/lime juice from the bowl.
4. Place onion, capsicums and tomato in to the bowl with fish then add coconut milk/cream to taste.
5. Allow to stand for 5-10 minutes then serve.

You can serve this on top of mixed green leaves or in the used coconut shells to add authenticity. This recipe is all natural and fits in to the hunter/gatherer food plan.

 

 

wicked healthy recipes | essential nutrients | vegetables

31.01.2011 02:00:12

Carlos Dobson

Hey readers

 

Thanks for checking in again, been a while since I posted some worthwhile info up here so I am using this one to serve up some good advice on good nutrition as well as a tasty recipe at the bottom

 

Whether your goal is fat loss or to build muscle or just plain good health it's important that you eat a balanced diet and this doesn't just mean throughout the day but also at each meal time being aware of exactly what your meal is comprised of so you know just where you are under or over doing it. If you pay attention to this then after just a short while, like anything it will become second nature so lets start with the Macronutrients in Food.

 

Macronutrients in Food

 

Macronutrients are divided into 4 different categories. These are Protein, Carbohydrate, Fat and the last one is Alcohol. These 4 Macronutrients all provide our body with energy in the form of calories [cal]or kilojoules [kj].The first three are necessary for us to function on a daily basis providing us with energy, amino acids and nutrients.

 

Alcohol however is actually classed as a poison to our body and when excess is consumed it can cause our body a lot of stress and damage, even to the point of shutting itself down, so it is important if you have a specific health, fitness or training goal, especially fat loss or muscle gain you limit the intake of this bad boy to prevent misuse of nutrients and/or fat storage. My advice is none, but 1-2 standard drinks every 2-3 days shouldn’t derail your ‘Goal Train’ too much.

 

Now back to the meal.

 

When you put your meal together think about your current goal and the time of day. For example if it late afternoon and your goal is Fat Loss then chicken pasta may not be the best thing to be tucking in to, on the other hand if you want to build muscle then it would be perfect.

 

The next thing to consider would be the ratios of Protein: Fat: Carbs depending on your goal or phase of training. The following is a rough guide line to follow, of course each individual is different and our energy output varies day to day so you can tweak it accordingly:

1. Healthy Eating: Protein 30%: Fat 30%: Carbs 40%
2. Fat Loss: Protein 50%: Fat 25%: Carbs 25% - The protein may seem high but remember you are on a slightly reduced caloric intake so it’s really not that much.
3. Muscle Gain: Protein 30%: Fat 20%: Carbs 50 – Here your caloric needs are much higher to provide your body with an anabolic or muscle building environment in which to thrive.

Like I said this is just a quick skim over the ratios, you also need to factor in your total caloric needs from day to day based on your goal and also your current body shape be it heavy, average or lean: and your body fat levels also play a major role in determining how much, what and when you should eat in order to reach your goal the fastest.

 

The recipe I have included on today’s post is designed mainly for a person on a fat loss program due to the ratio of macronutrients but would also suit someone just looking to eat healthy.

 

If you were looking to add muscle then I would suggest adding some complex carbs in the form of a multigrain tortilla or some kidney beans – again, how many would depend on your weight and time of day.

 

Louisiana Chicken Salad w/ Lime and Avocado Salsa (Serves 4)

 

Ingredients

 

Louisiana Chicken

3 Tbsp Cajun Spice

4 Chicken Thighs (Trimmed)

Coat thighs generously with spice then cook on hot BBQ plate (or grill) for 6 mins each side.

Once cooked then slice thinly.

 

Salad

Tossed a large bowl:

120gm salad mix

1 C Diced Cucumber

Alfalfa Sprouts

Mung bean Sprouts

2 Tbsp Lime Juice

1 Tbsp Flax seed oil (Olive oil can be used here)

 

Salsa

Diced up in to small pieces in a small bowl:

1 Large Avocado

½ C Red and Green Capsicum

8 Cherry Tomatoes

Juice of a small lime

Black pepper

 

Serving:

1. Firmly press ¼ of Tossed salad mix in to a medium sized cup then invert it on to your plate – be sure you get even bits of all veggies
2. Place some of the chicken on top of the salad
3. Spoon ¼ of the Salsa mix on top of the chicken
4. I have garnished mine with some snow pea sprouts but you could use sunflower sprouts or really whatever you like

 

Bon Appetite!

 

Dietary Calculations – figures acquired from ingredients then divided accordingly

 

Meal total – 345 Cals per serve

Protein 38%   Fats 39%   Carbs 23%

Adding a little more chicken will boost the protein levels up as will using breast meat instead of thigh meat as it contains less fat. Alternatively using a Fat Free dressing will bring the Fat content down also.

 

Give it a try and give me some feedback on it – it’s one of my favourites and I’m sure it will soon be one of yours.

 

Committed to your Success as always,

Carlos Dobson

wicked healthy recipes | GOALS | essential nutrients

02.08.2010 10:07:43

Carlos Dobson

Quite often all the hype about protein drinks and bars can be a little confusing. Myself I like to keep it so simple that it amazes me how good it works. One of my favourite protein shakes can be whipped up in a few seconds, in fact this one is one of my early mornig favourites before I head out the door to train clients or even 30-40 mins before a workout.

 

This shake recipe is a low carb variety with fat burning in mind, in fact it is perfect if you are using the 5 Secrets System because it is one that I use on all my priming days to help keep my blood sugars under control and to switch my body to accelerate fat burning mode. You can have this beauty 1-2 times per day in conjunction with other protein sources. Try it now!

 

Evil Mocha Delight!

 

In a blender or shaker you need to put:

• 300ml Cold Water
• 2 Tbsp of Whey Protein Concentrate (about 30 gms)
• 2 Tsp of Stevia (This is a natural sweetener made from the roots and leaves of the stevia plant, a post about this is coming soon)
• Some Instant Coffee - as much as you like for taste
• 1 Tbsp plain cocoa powder
• 1Tsp cinnamon powder for a metabolic lift
• 1 whole raw egg (optional - you can add 1 Tbsp extra virgin olive oil or cold pressed flaxseed oil for some healthy fats and it makes it taste soooo creamy)
• 3-4 cubes of Ice

Now shake or blend the living daylights out of it for at least 60 seconds. Blending is best as it will thicken up a little and be way more filling. This shake has so much going for it that it will soon be a regular feature on your menu as it is mine.

 

If you need to get some good quality Whey Protein then contact me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it and we can get some shipped to you as we have our very own brand of High Quality Protein avaliable at the best price in town.

 

Give it a whirl, catch you soon

Carlos

wicked healthy recipes | 5 Secrets System | supplements

16.07.2010 19:22:13

Carlos Dobson

Are you growing tired of the same old boring stir-fry chicken and vege? Try this awesome little number to heat you up this winter packed with protein, nutrients, healthy fats and a truckload of flavour...

 

Heres what you need for two portions but be sure someone is there to share it with or you may well eat the lot, don't say I didn't warn you...

 

• 250gms Chicken Breast or Tenders, chopped (Source of Protein and Vitamin B3, Niacin)
• 2 C Chopped Mushrooms (Good source of Vitamin B2 & B3 and Vitamin D)
• 1 Cup each of Chopped Red and Green Capsicum (Source of Vitamin B6 and Vitamin C
• 1 Bunch of Broccolini (Contains Vitamin A, Vitamin , Potassium and Calcium)
• 1/2 Chopped Onion (Contains Folate, Phosphorus, Magnesium, Potassium and Calcium
• 1 Courgette/Zuchinni/squash (this little beauty contains of 5 essential minerals in high quantities as well as a full spectrim of vitamins to boot)
• 1 Tbsp Garlic, Chopped
• 2 Tbsp Organic Peanut Butter
• 1 Tbsp Olive oil
• 1 Tbsp Sweet Chilli sauce
• 2 Tbsp of Hot n Spicy Teriyaki sauce

 

Method

1. Heat your wok or pan with the olive oil, be careful not to let it start smoking as you will damage the healthy fats in the oil
2. Add onions, chicken and garlic, cook for 20-30 seconds, make sure pan stays hot
3. Add broccolini, cook for 30-40 seconds
4. Add capsicums, cook for 30-40 seconds
5. Add mushrooms and zuchinni, cook for 30-40 seconds
6. Add Hot n Spicy sauce while stirring vigourosly, this will steam throught the vegies helping to finish the cooking process then
7. Add Sweet chilli and peanut butter, Stir these through until it is reduced to your desired consistency
8. Serve Immediately

 

Option - You can toss through some quality noodles if you are wanting to load up on your carbs but its not really necessary as the stacks of nutrient dense veges will keep you going for a while especially if this is used as an evening meal. To remove some spice just replace 1 Tbsp of Hot n Spicy with some soy or oyster sauce.

 

Enjoy this little beauty! I know I did over and over

 

Carlos

wicked healthy recipes | vegetables | essential nutrients