Low Fat Chicken Curry Recipe

If you’re trying to lose weight, the hardest part can be living without your favourite foods.  There’s no need to compromise on flavour on a diet, but you do need to be much more careful about your choices of ingredients, and make changes to what you put into your meals.  Our Low Fat Chicken curry Recipe includes all of the great flavours you’d expect, but is a lot lower in calories than regular dishes, so it’s great if you’re trying to cut down on your calories.

Low Fat Chicken Curry Recipe

Low Fat Chicken Curry Recipe

This low fat chicken curry recipe serves 2 people, and takes around an hour to prepare and cook, so it’s ideal for a romantic evening in!

 Low Fat Chicken Curry Recipe: Ingredients

  • 2 skinless chicken breasts – cubed
  • 1/2 pint chicken stock
  • 1 sliced onion
  • 2 Cloves
  • Peppercorns
  • 1 teaspoon turmeric
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 1/4 – 1/2 teaspoon of mild chilli powder depending on your taste
  • 2 cloves of crushed garlic
  • 1/2 tablespoon of fresh grated root ginger
  • 2 cardamom pods
  • Small piece of cinnamon stick (about half an inch)
  • 1/4 pint fat free plain yoghurt
  • Salt
  • coriander leaves for garnish

Low Fat Chicken Curry Recipe: Method.

  1. Prepare the ingredients for the low far chicken curry recipe as above, and allow the yoghurt to reach room temperature
  2. Boil the sliced onion and garlic in about 2./3 of your chicken stock in a large saucepan for about 10 minutes before simmering for a furhter 20 – the onion should be soft and golden brown.
  3. Add all of the spices and garlic to the pan and bring back to the boil before adding the sliced chicken.
  4. Pour the remaining chicken stock into the pan and bring back to the boil
  5. Let the pan simmer for around 20 minutes so that the chicken is cooked through and has had a chance to absorb the flavours.
  6. Remove from the heat and gradually stir in the yoghurt
  7. Serve with boiled rice,

If your diet’s going well, and you’re looking for some work out tips to help you shift some extra pounds, be sure to sign up for the free workout programmes at vytalz.com!

How Many Calories in an Easter Egg

If you’re trying to stay in shape, Easter can be one of the trickiest times of the year.  Wherever you go, you’re faced with a huge selection of chocolate eggs, and pretty much everyone ends up a little bit tempted.

There’s nothing wrong with a little indulgence once in a while.  And while over-indulgence isn’t a great idea, seeing how many calories there are in an Easter Egg can be a real motivator to train harder and work off the extra calories.

Easter Egg

How many calories in an Easter Egg?

Here’s a little insight into what some of the most popular Easter treats are hiding…

Calories in a Cadburys  Medium Egg (162g)

Are you sitting comfortably?  Each medium egg contains a whopping 858.6Kcals.  That’s the same as a third of a Dominos large pizza.  It also contains 92g of sugar, and 30g of saturated fat.

CALORIES IN A NESTLE SMARTIES EGG

Without the Smarties, a small Nestle Egg is healthier than the cadburys equivalent – although that doesn’t mean you’re not going to need to work harder afterwards.  Your 138g egg contains 731Kcal, and contains 40g of fat (11g is saturated).

CALORIES IN AN CADBURYS CREME EGG

A perennial favourite.  According to Cadbury’s, each creme egg is filled with delicious goo.  It also comes with 180 KCals, 3.9g of saturated fat, and 28.5g of carbs (mostly sugars)

Calories in a Kinder Surprise Egg

If you’re feeling playful, you might reach for a Kinder Surprise, which seems like a fairly safe option.  It’s a comparatively svelte 115Kcal and has 4.7g of saturated fat.

Calories in a Cadburys Mini Egg

Each Cadburys mini egg weighs around 3g, and contains 16Kcal.  Of course, you’re never going to eat just one.

How far do you Need to run to work off an Easter Egg?

You’ll probably think twice about eating chocolate eggs when you realise how far you need to run to work the extra calories off.  An average 75KG person uses around 120KCal for every mile they ran, so for the eggs above, you’d need to run the following distances:

  • Cadburys Medium Egg – 7.1 Miles
  • Nestle Smarties Egg – 6.1 Miles
  • Cadburys Creme Egg – 1.5 Miles
  • Kinder Surprise Egg – 1 Mile
  • Cadburys Mini Egg – 0.1Miles

If you want to check how far you need to go to burn off your chocolate intake, check out our running calorie calculator, or sign up for our free online workout generator, and start burning those excess calories straight away!

Do you need supplements?

If you go into any health store or gym, you’ll see a range of diet supplements stacked up and ready to sell.  Everything from crash weight gain through to fast weight loss, along with plenty of energy drinks, and protein bars.

There are a lot of wild claims made about different dietary supplements that are available in the gym, and they can be expensive.  In a lot of cases, the kind of supplements that you see people taking at the gym are unnecessary for them.

If you’re a person who goes to the gym basically to get fitter, who eats a sensible diet, and exercises at a moderate level – a 30 minute jog, or a half hour weights session, then you probably don’t need to supplement your diet.

If on the other hand, you’re working very hard towards a specific goal – aiming to increase muscle mass, or really extending your cardio work to run a marathon – then you may well want to adapt your diet, and this may involve supplements.

Why Supplements rather than Diet?

Diet supplements are just that, an extra to your regular food intake that will help you achieve certain goals.  It can be pretty impractical to get the amount of protein and other nutrients needed for big bulk muscle building through food alone.  A chicken breast contains about 30 grams of fat, and costs about £1.  If you buy in bulk, a similar amount of protein in supplement form (a shake) will cost less than 35p.  It’s also easier to store large amounts of protein supplements.

The acid test of whether you need to add supplements into your diet is whether you are achieving your goals on a regular diet alone.  If you find that your recovery times are long after working out, or that you’re not making gains in terms of strength or size, then it may be that your diet is lacking in areas that you need to cover.

If after you modify a diet to include more natural protein (eg meat or beans), you’re still not recovering from exercise well, that’s when you should consider supplementing your diet.

Don’t just buy a giant bucket of cheap protein because it’s cheap though, speak to people at your gym and in a health food store what they’d recommend for you based on your goals and body.

How Much Water Do I Need When Exercising?

If you don’t keep your hydration levels up when exercising, your performance will suffer.  Without getting enough water into your body to replace the sweat you lose, you’ll struggle to get cool, and risk overheating which can be dangerous.

There’s a common myth that you need to drink 8 glasses of water each day, but in truth, it doesn’t appear that there’s ever been a proper scientific study that proves that 2 litres is in some way the magic number for everyone.

The amount of water you need when exercising depends on a number of different factors:

  • The type of exercise
  • Your weight
  • Your fitness level
  • The ambient temperature and humidity
  • What you’ve eaten that day

If you weigh 200KG and go running on a hot dry day, you need a lot more water to replace sweat and keep your body temperature stable than a 100KG person who is lifting weights in an air conditioned gym.

Thirsty?

In most cases, simply being thirsty is an indicator that you need to drink something.  Our bodies generally tell us pretty quickly that they need water – scientific studies suggest that the thirst response kicks in when our blood concentration increases by just 2-3%!

When you’re exercising, you need to drink enough water to replace the water that you’re losing from your system as sweat.  The hotter you get in your workout, the more you will sweat, and the more you will need to drink.

Ideally, you want to maintain a fairly even level of performance throughout your workout session, which means keeping your body hydrated at a consistent level.  Taking a 500ml bottle of water on your run and sipping regularly as you go should be fine for a run of up to an hour.  Any longer, and you might want to consider investing in a backpack, or a water belt to keep you going.

Low Fat not No Fat

Fat is an important part of your diet.  Too much is bad for you, but too little is also very unhealthy.  You need fat in your diet to build new cells, act as a long term energy store, and also to act as insulation.  The American Heart Organisation recommend that to maintain a healthy weight, 25% of your calorie intake should be fat.

That means, to remain at the weight you are right now, 25% of your calories should come from fat.  Some people misinterpret this to mean that 25% of their food should be fat, which would result in them eating too much fat.  In fact, the 25% of calories represents about 55g of fat (2oz).

To lose fat from your body, you might reduce the 25% to 15% of calories coming from fat, which, based on a 2000 calorie / day diet would mean about 30g of fat.

Saturated Fat

Saturated Fat is often thought of as being bad fat, but again, you do need some in your diet.  Most recommendations such as that from the AHA suggest that no more than 5% of your calories should come from saturated fats.  That means about 11g of saturated fat each day.

 

How Many Calories Do I Need To Eat Each Day?

Getting the right calorie intake each day is essential if you want to meet your goals – whether you want to stay at a healthy weight, increase your muscle mass, or lose weight.

Calorie Intake to Gain Muscle

If you want to grow, you need to eat more than you normally would.  This is a combination of taking in more protein, and also increasing your calorie intake.  To gain muscle, as a rule of thumb, you should take your goal weight in lbs, and eat that many grammes of protein each day.  So, if you weigh 150lb, you should aim to eat 150g of protein.

To support this, you need to up your calorie intake to gain muscle too.  Again, take your current  weight in lbs, and multiply it by 17.  This will tell you how many calories you need to eat.  If you currently weigh 150lb, you will need to eat ~2,550 calories per day.  This level of intake should increase your overall weight by ~4lbs per month.  That will include some fat, but that’s dependent on the actual make up of what you eat.

Calorie Intake to maintain weight

If you’re already at your target weight, and you want to stay there, you need to eat the right amount for your size.  Your calorie intake to maintain your weight can be calculated quite easily as follows:  Take your current weight in lbs, and multiply it by 14 – so if you currently weigh 150lbs, you would need to eat 2,100 calories per day.

Calorie Intake to Lose fat

If your goal is to lose fat, then you need to reduce your calorie intake below what you actually need so that your body will burn some of its stores.  Your calorie intake to lose fat can be calculated by taking your current weight in lbs, and multiplying it by 11 – so if you weigh 150lbs, you need to cut back to 1650 calories per day.

Tasty Jerk Chicken and Rice

In the past, low calorie food was also low in taste, but that doesn’t need to be the case.  This recipe for Jerk Chicken uses authentic flavours and adds additional vegetables to give you a filling, but not fattening meal.

Ingredients (serves 2)

  • 2 x Chicken Breasts – skinless
  • 1 x onion
  • 1 x clove garlic
  • 1 x red pepper
  • handful of mushrooms
  • Jerk Seasoning
  • pinch salt
  • Black Pepper
  • 1 cup brown rice
  • 2 x tablespoons olive oil
  • Sweet Chilli Sauce

Method

  1. Heat your oven to 180C
  2. Add boiling water to your rice, bring it back to the boil and then allow to simmer while you prepare the rest of the meal
  3. Slice the chicken breasts into 1 inch cubes, and put in a bowl with the minced garlic, a table spoon of olive oil, and coat with jerk seasoning.
  4. Roughly chop your pepper, onion, and mushrooms ready for cooking
  5. Heat up a frying pan, and add a half a tablespoon of olive oil.  When the pan is hot, add in your chicken and seasoning, and cook briefly to brown the chicken.
  6. Move the chicken into the oven in a large baking tray and drip on some sweet chilli sauce to glaze the chicken
  7. Put the remaining oil into the pan and add the peppers, onions, and stir fry for about 3 minutes until the onions are starting to cook.
  8. Put the vegetables into the oven alongside your chicken, and continue cooking for about 10-15 minutes while your rice cooks.
  9. Drain the rice and serve.

Approx 440 calories / person

Best Breakfast for Health

Breakfast is the most important meal of the day.  It fuels our body after rest, and it’s the best time to stock up on vital vitamins and minerals to protect our health and help us to stay fit and well.  All too often, people have just a slice of toast and a cup of coffee, or a fat filled croissant for breakfast, rather than really thinking about what the best breakfast for health might be.

The first thing to be clear on, is that a big meal isn’t necessarily the best breakfast for health.  A big stack of bacon and eggs with a pile of hash browns and a glass of orange juice might tick every food group, but it’s also going to be excessive in terms of calories.  Unless you’re in heavy training, you don’t need to eat thousands of extra calories, so don’t, stick to these healthy choices:

5 Top Healthy Breakfasts

Grilled mushrooms and tomatoes on a wholegrain bagel

No need to reach for the frying pan.  Grill a couple of tomatoes and a large mushroom for a few minutes and then put them on top of a chewy wholegrain bagel.  The tomatoes are rich in anti oxidants and vitamins, while the bagel provides you with vitamins B and E, and provides a slow release of energy keeping you feeling full for longer.

Boiled egg on wholemeal toast

Eggs are a good source of protein, minerals and vitamins A, D and riboflavinare, making them an important part of a healthy balanced diet. Mix this with some wholemeal bread which contains vitamin B and E, as well as fibre and you have a tasty meal to start the day.

Porridge with dried fruits

Porridge is really good for you.  Oats provide plenty of insoluble fibre and may help to reduce your cholesterol levels. They provide a slow release of energy throughout the morning, keeping you away from the snack cupboard.  By adding dried fruit, you add more vitamins and some extra flavour to the dish.

Porridge with dried fruit

the best breakfast for health

Muesli, fresh fruit and low-fat yoghurt

Muesli has all the same benefits as porridge- a slow release of energy, and an impact on your cholesterol.  Adding yoghurt increases the calcium and protein you get, while fresh fruit is rich in vitamins and minerals, making this one of the best breakfasts for health.

Wholegrain cereal with semi-skimmed milk

You don’t necessarily need to spend hours preparing the best breakfast for health.  The cereal industry has probably done it for you.  Choose a healthy wholegrain cereal with added vitamins and minerals – especially iron, and you’ll be getting most of your RDA.  Add the protein from semi skimmed milk to the fibre and carbs in your cereal, and you’re getting a great bunch of nutrients.

 

How many calories do you burn running?

At the end of a long run, you normally feel pretty drained, and it’s tempting to reach for an energy drink or some Haribo to get your blood sugar back on track.  Do you really need to?  How many calories do you burn running?

It turns out that it’s pretty easy to estimate how many calories you burn running.  Provided you know two things:

  • Your weight (in lb)
  • How far you ran (in miles)

The equation is simple:

0.73 x weight x distance = calories burned

So for a 150lb person running 3 miles, the following would be the case:

0.73 x 150 x 3 = 328.5 calories

Remember, this is an estimation rather than an exact calculation.  It wouldn’t take into account any hills you might climb which would add considerably to how many calories you burn running.  It also doesn’t take into account your speed.

How many calories do you burn running faster?

How many calories do you burn runningYou would think that the faster you run, the harder you work, and the more calories you would burn on a 3 mile run.  But if you remember high school physics, you’ll know that a fixed piece of work uses a fixed amount of energy.

The faster you run, the fitter you are, which means that your body is more efficient at converting energy into movement.

You actually burn more or less the same number of calories per mile whether you run a 5mph, or 8mph.  The difference comes in how much you can fit into your workout.  In a 1 hour workout, the person who runs at 5 mph will run 5 miles, and burn 547.5 calories, while a person who runs at 6 mph for the same period will burn 657 calories.

Either way, a 250ml can of energy drink is about 110calories, so although you can justify it, you probably shouldn’t be drinking it.

Yummy Low Fat Muffins

Low fat Muffin

Low fat banana muffin

Being fitter is about enjoying life more, not making yourself miserable, and one thing that will help to keep you happy and motivated is a treat from time to time.  Low fat muffins are a tasty treat that is almost guilt fee.  These muffins are ready in about half an hour from start to finish, and contain just 5g of fat each, while the use of splenda rather than sugar means you cut out the calories too, so each muffin contains just 150Cal.

Low fat Muffins

Prep Time: 10 minutes
Cook time: 20 minutes
Makes: 12 muffins

Ingredients

  • 2 soft, ripe bananas
  • 150g blueberries
  • 300g self-raising flour
  • 1 tsp bicarbonate of soda
  • 100g splenda
  • 284ml (1/2 pint) skimmed milk
  • 75ml light olive oil
  • 2 egg whites

Method

  1. Preheat your oven to 160c / Gas Mark 4
  2. Sift the flour, sugar and bicarbonate of soda into a mixing bowl
  3. Mash the bananas and add to the egg whites, milk and oil, mix until smooth
  4. Stir the banana mixture into the flour and sugar and add the blueberries
  5. Line a muffin tray with paper cases, and spoon out the mixture evenly
  6. Bake in the oven for 20 minutes before standing to cool

Nutrition facts:

  • 150 calories
  • 5 grams fat