PROTEIN DRINK & OAT CAKES – A.K.A MY 3 PM MEAL.

I prepare this meal like the rest of my meals at 7am in the morning before heading out.

The 3pm meal consists of:

·         A protein shake which is made up with 100g of rice milk,  15g of unflavoured  pea isolate,  15g of Pink Sun grass fed hormone free unflavoured whey isolate,  15g of pure fine oats and 100g of filtered water.

·         Four Oat cakes spread with smooth peanut butter.

 My no 2 fat loss tip – is try not to let yourself get too hungry between meals  as you are more likely to go off track and over indulge and makes the whole diet thing hardwork – I eat every  2 ½ -4 hours – works out for me as 3 medium sized meals- one large meal ( 6pm meal) and a small meal around 3pm and another one hour before bed- preparation of food for your  day ahead is vital – I never  had any worthwhile fat loss until I started to use this method.

 

Thanks for your interest and all the best Dan.

MY NO 1 FAT-LOSS TIP FOR THE OVER 50's.

DO NOT eat less and exercise more !

When you start to suddenly reduce your food intake, your body see's this as a form of stress- then at the same time you start to go mad doing some exercise, this only add's to the stress levels - negative hormones will eventually start to kick in making the whole thing an unpleasant experience.

Eating less and exercising more may work well for a few but for the rest of us mere mortals taking things a bit more slowly is the way to go.

I only wish that I had this information myself when I first started my life-style change in 2011 I wasted so much time getting it all wrong.

The best way to start your own fat-loss journey I think is first get the all clear from your G.P.

Start some form of resistance training - like working out with dumbbells 3 x half hour sessions per week.  When you start to exercise you will automatically make healthier food choices. 

After a few month's working out you could start to reduce food intake  and after that slowly introduce some form of cardio.

Great ideas on 'starting out' - your own weight-loss journey on my website fineinyourprime.- Good luck! and any questions fire away!

THE PRE WOURKOUT DRINK.

Manufactures are cashing in this now popular market with all sort of fancy potions in eye catching packaging and containers.

Some of these formulas have over thirty different ingredients.

Having tried a few out that were not loaded with surcalose and maltadextrin I have settled on one and its just pure Colombian Arabica coffee made by Trustart.

The way I like it is to boil a kettle with filtered water to 70 degrees (no higher as it ruins the mixabilty of the whey) pour in a cup, add the coffee then stir in 10g of unflavoured whey isolate. Drink up about 20 minutes before you workout.

Gives you a nice controlled level boost a deeper concentration and definitely helps with the enthusiasm if you’re feeling a bit knackered before you hit the weights or a cardio session.

QUINOA-PROUNOUNCED KEE-WHA- THE WONDER SEED.

I eat 200 grams of this stuff every  day six days a week- let’s look at why it’s so good for you-

·         Quinoa is not a cereal but a “seed”  which is prepared and eaten as a grain.

·         Contains plant compounds like quercetin and kaempferol which in short are beneficial for health

·         High in fibre and naturally gluten free.

·         High in protein with all the essential amino acids.

·         Full of complex slow burning carbs – keeps you fuller for longer.

Its quick and easy to cook – ready in about 10 minutes after bringing to the boil- for more information on cooking kee-wha have a look on the main fineinyourprime website.

This nutrients in this seed far exceed the nutrient content of your average sliced brown bread which is virtually so barren the manufactures  have to fortify it by adding extra vitamins and minerals,  some experts are saying now that bread falls into the category of a processed food.

Make the change from bread to quinoa your body will thank you for it!

Great tasting organic kee-wha is available from Slainte health food store- main street Belmullet. 

WHAT DIET ARE YOU ON?

Just  looking at this pineapple diet , where you eat a load of pineapples and get slim! 

As you already know losing weight always boils down to energy consumed versus energy expended, if the second part of this formula is slightly higher than the first part weight loss will occur.

People like to give the above mentioned  a name and manipulate the rules of this formula in different ways  like- Atkins, 5:2 diet, Beach body diet, the Keto, the Dash diet,and intermittent fasting-etc etc.   Then they charge you a fortune for a ‘personalised weight loss plan’  which is basically telling you in a different way what you already know or what you could easy find out for yourself on the web for free!

EXERCISE YOUR WAY TO EMOTIONAL BALANCE.

A recent study conducted by an Oslo research centre showed that among other things and to keep it brief, those who engaged in regular exercise and who altered their diet to a more healthy one experienced certain beneficial changes in their outlook on life.

These changes included the following: (1) gains in self-confidence  (2) higher levels of endorphins- the happy hormone (3) an ability to handle stress  far better (4)better at dealing with your own inner tensions and problems – the list goes on and on.......

I can certainly agree 99 percent  with all the findings of the study.

These and other studies show that exercise can, indeed have a beneficial effect on a person’s emotional and psychological balance.

What are you waiting for go lift some weight!

TERRIFIC TURMERIC TO AID FAT-LOSS.

Lot’s of talk at the moment about turmeric  and it’s positive effects!

This native Indian herb has been credited with preventing body-fat accumulation, and may even help to fight cancerous tumours.  But another reason to add this member of the ginger family to your nutrition plan is that it’s been found to regulate blood sugar and improve muscle growth and repair.

My favourite one is whole root turmeric paste (available from Slainte health food store)it has more nutritional value than the powdered form-great for adding to curries, stir fries and to add a lovely golden colour to some bland wholegrain rice or quinoa.

Just a word of warning – Turmeric paste stains your kitchen worktops and fridge doors- I learnt the hard way!

HUNGER – HOW TO TAME THE BEAST WITHIN.

How to control hunger/hanger when you start to restrict your food intake.

If you like me were used to eating hell of a lot of carbohydrates before you started to diet you may find that when hunger rears his ugly head you seem to cave in and over indulge.

One way to overcome this issue is to not let yourself get too hungry in the first place.

You could achieve this is like I do myself by eating six times per day- yeh sounds like load’s but it breaks down like this  - four  small meals and one medium size meal and one  larger meal per day.

Research on the subject suggests that when a man on a diet  eats only two to three times per day he will find it much harder to lose weight and I can personally vouch for this.

In the picture is three of those six meals- my mid-morning ,lunch,and mid-afternoon meal plus afters complete with a protein shake and filtered water all this  can be very quickly put together in the morning ready to take with you when your off out.

Each meal takes about seven minutes to eat- so you can crack on with your day- no queuing to get your lunch and wasting valuable work time!

THE ERRIS 5K PARK RUN.

SATURDAY 28TH APRIL 2018 – RUN 116.

A great way to begin your weekend- the Erris park run has a great friendly atmosphere  with all ages of people taking part set in the very scenic location of Cross Lake Binghamstown  Belmullet.

A few first’s for me:

My first ever Park Run.

My first time running on tarmac for well over 16 month’s – I paid the price with a week’s worth of very sore knee and hip joints.

My first time in 16 month’s that I had run over 4k in one go.

My first time since taking up running six years ago that I have run in the presence of other people.

Really surprised at the fitness levels of some of the older men taking part- half of the top ten finishers were over 40!

Special thanks to Billy Carey and Padraig Brogan for making me feel so welcome at the start line!

I finished in 14th position overall with a time of 26:48.

KRILL OIL CAPSULES.

If you want to optimize how you move, how you think, or your overall vitality, you should consider Krill oil.  Krill oil contains essential fatty acids that your body can’t produce on its own, as well as phospholipids(in short good for ya) and a higher more easily absorbed form of astaxanthin compared with traditional fish oil capsules.

One of the many benefits of supplementing with this oil is the help it gives especially to the older man  in recovering  quicker from your weekly weight workouts and cardio sessions.

Think  planet first -always look for the sustainable caught logo on the pack whenever you buy your Krill oil.

CHEAP QUICK AND EASY COOK FOR MAN CHEF-PRAWN STIR-FRY WITH VEGETABLES AND PEANUTS.

Over the last four years this has been my regular Thursday evening meal.

First of all make sure the prawns you use are the coldwater water ones caught in the wild North Atlantic Ocean and are certified sustainable available from Lidl 4.55 euro a bag which has about four portions I think great value.

Now for my rant!

The other type of prawns you see in the supermarkets are the warm water king prawns farmed in appalling conditions in places like Thailand and Vietnam.  Most of the king prawn industry is riddled with everything from worker exploitation to total destruction of the natural environment.

Okay first of all gather your ingredients.

Sesame oil.

Lightly salted peanuts – before cooking put them in a colander and wash off excess salt under a cold tap.

Sesame seeds.

Cabbage leaves  the greener the better.

Broccoli, cauliflower, spring onions and carrots.

Cold water prawns- defrosted overnight in the fridge.

First add a small splash of oil- and very lightly toast the peanuts and sesame seeds in a wok then set aside.

Cut up all your veg  stir- fry size and add more oil - fry in the wok. I usually cook the carrots and cauli first then add broccoli, cabbage and onions last few minutes of cooking.

Rinse the prawns in a colander under the cold tap and throw in the wok and cook gently for a further five minutes.

Throw in the peanuts and sesame seeds you prepped earlier.

Serve up with whole brown rice or fresh noodles and add condiments- I like a combo of soya sauce, Teriyaki and rice vinegar.

RAVE IN THE MAN CAVE!

Had the privilege of  doing Monday’s weight-training in the day instead of evening.

 A  great session with the banging beat of the brilliant -Utah Saints in the background.

Found the c.d in a local Oxfam shop.

Bought back some good thoughts from my younger days out clubbing in the early 1990’s.

Where you from what you on?!!!

KUZU- TO EASE THE SYMPTOMS OF ACID-REFLUX AND GERD.

Over the last six months I have been taking a spoonful of Kuzu starch about an hour before bedtime and it has totally eliminated all my reflux symptoms that would sometimes  plague me in the night.

Kuzu is  produced in Japans southern islands.  It is extracted from the gigantic roots of a vigorous weed.

In Japan and China it has been used as a medicinal plant to treat digestive and circulatory complaints amongst loads of other medical issues for centuries.

I take it with some low fat natural yoghurt , quark and millet flakes then stir it all up.

Try it out to see if it works for you, if it doesn’t work  you have not wasted your money as it is great gluten free natural alternative to cornflour  to thicken casseroles , soups and stews, sweet and savoury sauces and pie fillings.

Cost is 8.90 euro for 125g which will last me about a month, it works  out cheaper than Gaviscon.

Kuzu is available at Slainte health food shop, main st Belmullet.

A REALLY EASY TO COOK MEAL FOR TWO THAT’S HIGH IN PROTEIN-LOW IN FAT,SALT AND NO SYNTHETIC ADDITIVES OR REFINED SUGAR WITH A TOTAL COST OF AROUND 3.50 EURO PER SERVING.

A CHEAP TASTY EASY TO COOK CHICKEN MEAL ITALIAN STYLE.

Ingredients—

Two chicken legs with all skin and visible fat removed (you could ask your butcher to do this.)

Rapeseed oil.

Brown rice pasta.

Cherry tomatoes.

One onion.

Half a chicken stock cube (I use these organic low salt cubes made by Kallo)

Passata ( be careful when you buy passata some have added refined sugar and salt.)  The one I like is made by Biona its just pure organic sieved tomatoes, price is 1.95 Euro for 680g from my local health food store-bargain!

Mixed frozen vegetables of your choice.

Dried Italian herbs- basil, oregano and tarragon (from lidl.)

Splash of red wine.

Splash of soya sauce.

Start by browning the chicken legs in the pan with the rapeseed oil.

In a casserole pot add about 100ml of nearly boiling filtered water and mix in half a chicken stock cube.

Then add about 100ml of passata a splash of red wine and a splash of soya sauce.

Add the browned chicken legs to the pot.

In the pan lightly fry the chopped onions and add to the pot.

Next add the chopped cherry tomatoes and cast in the Italian herbs.

Put the lid on the casserole pot and Cook in the oven on a low heat (125degrees) for a couple of hours.

Serve with a portion of mixed vegetables and brown rice pasta in quantities dependent on your carbohydrate requirements for that day.

Had a few green olives leftover from the weekend and threw them on top.

Basic simple tasty cooking light on the pocket and doesn’t create much washing up!

REVERSE OSMOSIS UNDER SINK WATER PURIFICATION ON THE CHEAP.

Just completed the yearly filter change in my R.o.m system this week.

Set the system up as not to discharge any ‘non pure’ water to the drain and have instead piped it to a 5 litre container which you can use for cooking water or kettle water when full.

During the course of a couple of years I have done a bit of testing and found that to make one litre of filtered water the unit would dispel a fair bit  down the drain- pure waste- this discharged water has come from a local authority source deemed   safe to drink then it has passed through five filters in my r.o.m set up(the end product passes through a sixth filter)so it makes sense to save it for cooking, drinking water for pets, washer bottle in the car etc.

In order to do this just simply turn the water supply off when the unit is not in use and instead of putting the discharge pipe to the drain - push it into a empty container – the discharge continues to drip for about two hours after turning off the unit and will take about a week to fill up a 5 litre bottle if like me you draw off about 4 litres of pure filtered water every day.

The system itself cost around 125 euro(price includes a filter set for 12 months use) a few years ago from www.thewaterfiltermen.ie and was simple to install  by yourself.  You need  a fair bit of space to mount the unit (set mine up in the shed)and you will need at least 1.5 bar of water pressure from a incoming mains water pipe-no electric is needed if you have the minimum mains water pressure.

The filters need changing once every year and cost around 50Euro from the waterfilter men.ie.

Saved me money, time and the environment over the years from not having to buy bottled water. 

ICY ERRIS.

The recent bad snowy weather didn’t reach the outer fringes of N.W. Co Mayo, just a light scattering.

The harsh cold temperatures did arrive though and turned my usual boggy/damp run route frozen solid – made a nice change and I liked it crunching along instead of squelching!

While out stopped briefly for a quick pic and  spotted the Peregrine falcon swooping fast and low on the hunt for a unsuspecting seabird- made the morning! 

THE DUMBBELL PULLOVER - WOW!

I love this exercise it seems to hit your lat’s, triceps, chest and you can feel it in your abdominal muscles as well.

The stretch you feel doing this move feels amazing –pulling up everything that’s heading south.

I do them lying along the bench for safety and this is not entirely the correct way to perform this exercise- if you Google dumbbell pullover there are some great shots of 70’s bodybuilders doing them the right way with just their upper back resting on a bench at a 90 degree angle.  I find this way awkward and puts stress on the lower spine.

Like all the stuff on Fine In Your Prime start of with very light weight or just the bar and get used to the form of the exercise first  then slowly build up to the full stretch over a few weeks.

Give it a go I’m sure it will become a firm favourite to your weekly routine.

CLIMBING CROAGH PATRICK MURRISK NEAR WESTPORT CO.MAYO IRELAND.

Had a great day out on Croagh Patrick nicknamed the Reek.  This mountain has a tradition of pilgrimage going back 5,ooo years to present day.

Their seems to be a definite “draw” to the mountain it just feels so good to be on it.

Another good thing about climbing the “Reek “is the other pilgrims you meet on the mountain.

A couple of lads from Dublin who had got up that very morning at 3.am and drove to Co.Mayo with the sole intention of climbing Croagh Patrick.

A man in his late sixty’s who had been up and down the mountain once earlier on and was doing it a second time!

A group of three lads from Northern Ireland who were climbing in remembrance of their late friend and were having beers at the top.

A man and wife with their three teenage children from South Wales- their fourth time up but their first time with the kid’s in tow!

A father and son living in Galway but originally from Romainia.

 

Everything catered for on the Reek!

 If anyone is interested my time up from the toilet block in the car-park to touch the Chapel doors at the top was one hour and twelve minutes- not too bad for an old-bloke!

THE MERRY MONK PUB IN BALLINA CO.MAYO ON THE WILD ATLANTIC WAY IRELAND.

If you ever find yourself in Ballina Co.Mayo you could not find a better pub/restaurant than the Merry Monk!

Proprietor  Joe Lavelle prides himself on the fact that all vegetables and salads served are grown on his own farm just a few miles down the road and are totally pesticide free.

I can personally recommend the “Carvery “ served from 12 noon till 4pm.

My choice was the turkey and ham and I asked the server  to go light with the spud and heavy on vegetables- nice!

       

A perfect place to stop off and re-fuel when your following the Wild Atlantic Way!

MAKING UP A CHEAP YOGURT TOPPING WITH THE SAVISTO COFFEE GRINDER

Bought this great little grinder six months ago and really pleased with it for the money (around 25 Euro) before I got it I used to buy the Linwoods mix bags but they were quite expensive and not so ingredient personalised as what you can achieve with this unit.

Okay first of all select all the ingredients you wish add to the topping.

For me I like Brazils, pecans, almonds, hazelnuts and walnuts  - cut up with scissors and leave in a small bowl ready for grinding down.

Other ingredients I include are: pumpkin seeds, dried goji berries, chia seeds and after grinding I mix in some maca and acai berry powder.

After sprinkling on top of my yogurt portion, I add a tea spoon of Linwoods milled flaxseed which needs to be kept refrigerated after opening.