If you’re a fan of Orange is the New Black on Netflix, you may have picked up the Four Hour Body references. You may also have wondered what they’re all about. If so, you’re about to have your mind officially blown.
The Four Hour Body is a book by the legend of time management Mr Tim Ferriss. The book contains everything from how to perfect your sex life, to the ins and outs of ice baths. Dang! But for the majority of people who read this book, they do so for the infamous Slow Carb Diet.
This style of eating is mind boggling. I’ve used this diet on several occasions. Usually when I have limited time to fit into a bikini. In a nutshell, the Slow Carb diet requires you to eat low carbohydrate vegetables, lean protein, eggs and legumes for six days. No sugar whatsoever! This is followed by the elusive and all important cheat day. A day where you can eat chocolate for lunch and cake for dinner. This is then followed by another six days of hardcore bean action. You get the idea.
But is it a diet which can be a lifestyle? Or is it another fad?
I woke up on Sunday with a massive dilemma. I had an immediate urge to eat something stodgy and appetising, but the sun beating through the curtains also made me want to get active.
So after I smashed my kettlebells, and before I ventured into the garden to battle the weeds, I reached out to the realms of the internet and found various recipes for protein pancakes. As I didn’t have the ingredients any particular recipe, I decided to make my own and they were delish! So I’m now putting my recipe out there for others to enjoy.
Blueberry and Chocolate Protein Pancakes
35g porridge oats (I use Scots Rough Porage Oats)
1 scoop protein powder (I use My Protein Impact Whey Isolate in Smooth Chocolate)
1 tsp baking powder
1 egg white
1 tablespoon Greek Yoghurt (I use low fat but full fat is just as good)
Splash of milk (I use Kara Coconut milk but cows milk is fine)
Blueberries or another type of berry. Chopped banana might work too!
Coconut oil (I use Organic Coconoil because its amazing but you could use a little butter. Just make sure it’s proper butter from grass fed cows!)
Put the porridge oats in a food processor and whizz them until they’re finely milled. Put them in a bowl with the protein and baking powder and add the wet ingredients. Mix until its all combined. Mine was lumpy but its just the oats.
Add the fruit and give a gentle stir so you don’t break it up too much.
Heat coconut oil in a pan and spoon in the batter. This makes about three good sized pancakes. Cook them until the bubbles appear then flip them for another minute or so.
Layer them up with more Greek yoghurt, fruit and maple syrup if you’re feeling naughty!
These pancakes can be made with most types of protein. Please add comments below if you make any different flavour combinations!
My next flavour will involve peanut butter…
Until then, stay strong and eat clean!
Eggs are a great source of protein
Protein is a vital food group which a lot of people forget they need. Protein is important for muscle repair after a workout as it feeds your muscle, helping them grow and keeping you lean.
Nothing burns fat more than muscle, and nothing builds muscle better than protein.
You can get good protein from leans cuts of meat, eggs, lentils, legumes (nuts) and milks.
Top tip from Ketllebelle is to look at each of your meals and snacks and think:
‘Is there protein in this?’
No? Add some! A couple of almonds to your brekkie, a hard boiled egg as an afternoon snack and some lentils in your soup. It’s easier than you think and you’ll reap the benefits.
You know when you have the urge to sink your teeth into something meaty but the thought of cheating your diet with a greasy Maccy D’s makes you seeth with guilt? Well this recipe for Asian inspired turkey burgers gives you some of the same meaty satisfaction but with a much leaner and healthier protein. This is great for muscle repair after a workout and it fills you up a treat, plus they’re dead simple to make so you really have no excuse. Although, I would strongly advise that you don’t substitute the fat from the meat by smothering it in melted cheese. My partner, Chris, is not guilty of that at all.
For a healthy meal, serve with a mixed bean and vegetable salad. The beans are full of fibre which is essential for maintaining a healthy digestive system and they also release their energy slowly helping to keep your fingers out of the biscuit jar during the Coronation Street ad break. Alternatively, if you can’t stand the thought of a burger with no bun, have the burger inside a warm wholemeal pita pocket and serve with a crunchy vegetable salad.
500g lean turkey mince
1 egg yolk
1 finely chopped spring onion
1cm grated root ginger
1 teaspoon of lazy chillis (or finely chopped fresh chillis)
salt and pepper to season
1 tablespoon olive oil
1. Place all of the ingredients in a large bowl and mix it up with your hands until its evenly distributed.
2. Shape the burgers into 4 patties (of two if you’re both mega hungry) and place on a dinner plate before putting in the fridge for 30 minutes.
3. Once the patties are ready, heat the olive oil in a pan and cook the burgers slowly until the juices run clear. A great tip to keep them moist is not to press them down with a fish slice when they’re cooking as this can dry them out. You can also grill the burgers but, in all honesty, they are not as tasty.
Snacking is a big part of my diet. I’m a grazer by nature and I always have to make sure that I have healthy snacks to keep me going. I always try and limit these to >100 calories and high protein where possible. Par example…
Celery and cottage cheese
Carrot sticks with bean salsa
Protein shake made with cold water (I use Reflex Whey Chocolate from myprotein.com)
15g cashews or almonds
Small Braeburn with 10g almond butter
You’ll be surprised how much they fill you up!