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Nutrition Articles Archives - Fitness Inside Out

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When should I eat pre or post workout is a great question.

It really gets down to what your goals are. If you have a intense workout planned or a session with your personal trainer, you’ ll want to fuel your body for the session either 3 to 4 hours before exercise. If your goal is weight loss you will want to eat a meal after the session as you will tap into your fat stores faster on a empty stomach. However you still will need to eat something light, like a banana or a Protein shake otherwise you could get lightheaded or nauseous.

If you exercise early in the morning make sure you drink at least 2 glasses of water before to hydrate your body after a nights sleep.

 


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When there is no time to cook or you just not inclined to there are a number of products on the market to choose from. Frozen and home delivered meals have come a long way since the old frozen TV dinner of Roast and three veg.

With health and diet being paramount for many of us these days you can choose from home delivered meals for weight loss, cleansing and specific diets such as Gluten free, Vegetarian and Vegan. There are even specific  companies such as Muscle Meals Direct and My Muscle chef who cater for the body building guys, with meal plans to bulk up and lean down.

We have reviewed 3 of the companies DietliciousLite n Easy and Eat Fitfood who provide calorie controlled meals for weight loss. If you are looking to lose weight and you are struggling to prepare the meals I recommend home delivered meals as part of your weight loss solution.

Lite n Easy is a well known brand  being in the market since 1986 and regularly seen on TV. Lite n Easy have the largest delivery area supplying meals to all capital cities and surrounding areas. From $20 per day you can get breakfast, snacks, lunch and dinner delivered for a whole week. You do not need to buy anything extra except the milk. The meals are simple and for the not too adventurous eaters Lite N Easy might be the pick for you.

Eat Fit Food comes delivered to you in a cute little cooler bag with a cooler brick to keep the meals chilled. They are not frozen so you can eat them straight away or keep them in the fridge up to three days.  Breakfasts are $13.50 and lunches and dinners are $21.50, a little more expensive, but all of their meals come fresh not frozen. Being fresh only Eat Fit Food has limited delivery areas Sydney Metro and Melbourne metro, check their website to see if they deliver to you.

Dietlicious is the offspring of the Gourmet Dinner Service and who has been around since 1994 delivering gourmet meals. The meals come delivered fresh and frozen depending on what you order. I got my order on a Tuesday, popped the fresh meals in the fridge and the others went in the freezer to eat on another day.  Having the meals stored away in the freezer to pull out when too tired to cook or if it’s dinner for one is very convenient.

Flavour wise Dietlicious is excellent both the fussy eater and the gourmet chef will happily find something on the menu.  Price wise you can go on a 7 day plan from $35 per day including breakfast, snacks, lunch and dinner is all covered .  You do have to add your own fresh fruit but that is simply enough to do.

Delivery for Dietlicious is for Sydney, Melbourne, Brisbane, Canberra and surrounds, which is nice if you are outside the metro area.

To get you started Dietlicious is offering $30 Off your first order, minimum order $130.

So take advantage of this great offer today. Visit Dietlicious.com.au and enter the promo code: FIO to take up this offer.


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Poaching is best for very delicate foods, such as eggs, fish, white meat chicken and fruit. It is a very healthy cooking method, because liquid—not fat—carries the heat into the food. It is the method accomplished with the least amount of heat, and, therefore is a gradual, gentle cooking process.

Poaching is ideally done at temperatures between 160°F and 180°F, or well below a simmer. The best way to tell if a poaching liquid is at the correct temperature is with an instant read thermometer. Short of that, look at the liquid in the pan. There should be a slight convective current in the liquid, as the warmer liquid rises to the surface. The liquid should be gently moving, but it should not be bubbling at all.

Poaching takes patience. Poaching allows the proteins in foods to uncoil, or denature, slowly, without squeezing out moisture. If you were to drop a delicate chicken breast into boiling water, the proteins would seize up so quickly that all the moisture would be squeezed out, and you would end up with a small piece of dry rubber!

You can poach in water, milk or a flavourful broth. The broth used in poaching is called a court bouillon. It consists of the poaching liquid itself (often broth or stock) an acid (wine, lemon juice, or vinegar), a bouquet garni (a small bundle of aromatics tied up in cheesecloth, or just tied together with kitchen string (bay leaf, parsley, peppercorns, garlic, thyme, etc) and mirepoix (onion, celery and carrot. Traditional proportions for a white mirepoix is two parts onion to one part each celery and carrot).

Here are some different poaching recipes to try:-

Poached chicken tonnato

Basic Poached Eggs

Poached lamb with spring vegetables

Poached chicken, apricot and chickpea salad