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How to exercise while travelling #travel #travelling #christmas #howto #training #exercise #gym #holiday #holidayworkout
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👇 Save The Recipe 👇 Gains & Gut Health Episode 43 Kohlrabi, Apple, Pomegranate & Sumac Summer Salad Calories/Macros per 100g: 64cal 2g pro 5g carb 3g fat 4g fiber Ingredients: - 1 large kohlrabi head (500g) - 1 green apple - 50g pomegranate seeds - 30g sunflower seeds Dressing: - 1 tsp olive oil - 1 tbsp apple cider vinegar - 1 tbsp lime juice - 2 tsp sumac - salt to taste Method: 1. Chop the kohlrabi and apple into 'matchsticks' a mandolin can be useful here. 2. Mix your dressing ingredients 3. Combine all ingredients in a bowl and serve or store for about 3-4 days in the fridge. Enjoy! #kohlrabi #kohlrabirecipes #summersalads #freshsalad #sumacrecipes #guthealthsalad
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·2d ago Save the recipe 👇 My version of @epicmintleaves Choc bean smoothie His version: 1/2 recipe (the full recipe makes about 3 servings) Half recipe makes about 1.5 pints of liquid 493cal 22g protein 76g carb 7g fat Ingredients: - 1 tin black beans (240g) - 2 bananas - 3 dates - 480ml soy milk - 1/2 cup tart cherries - 2 tbsp cocoa powder My version: Makes 1 pint of liquid 392cal 25g protein 50g carb 6g fat Ingredients: - 200ml milk - 60g Skyr or 0% Greek yog - 110g black beans - 100g pineapple - 1 tbsp cacao powder - 1 tbsp cocoa powder - 1-2 tbsp honey I managed to drop 100 calories and add 3g of protein whilst reducing the overall volume of the shake by a third (making it actually possible to consume) The bottom line... We have protein powder for a reason Can definitely see myself adding beans to protein shakes for a protein and fiber bonus though! #easyrecipe #beansmoothie #proteinshake #plantbasedprotein
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·7-2A weird one by @Phil 🤯 vegan recipes 👨🍳 Original recipe 👇 - 1 can black beans (240g drained) - 1/2 cup tart cherries - 3 mejdool dates - 2 medium bananas - 2 tbsp cocoa powder - 480g soy milk 983 calories 43g protein 151g carbs 14g fat 41g fiber I wasn't a fan if I'm honest, it tastes ok but the macros are all over the place, and the whole recipe is literally about 3 pints... Stay tuned for my version in my next post! #proteinshake #beansmoothie #easyrecipe
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·6-29Save The Recipe 👇 Gains and Gut Health Episode 40 Sweet potatoes are incredibly calorie friendly, whilst being packed full of fiber, vitamin A and potassium. A true super food. The easiest way to cook a sweet potato is as follows: Simply score a circle around the skin before baking them at 180C or 356F for around 40-45 mins depending on their size. Then you can simply salt them and eat them as is, or dip them in your favourite sauces! #sweetpotato #sweetpotatohack #howtocooksweetpotato #easyrecipe
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·6-23Save My Version 👇 I finally made my own version of @Kristen Nutritionist BSc(Hons) viral cottage cheese ice cream 🤣 sorry for the delay... it's a really nice recipe but I personally find it's a lot nicer with Greek yogurt instead, and the calories & macros are basically identical - 300g fat free cottage cheese or 0% Greek yogurt/ Skye - 15g (1tbsp) honey or maple syrup (you can skip this when you use yoghurt instead because it's not cheesy) - 140g berries or fruit of choice 1. blend all ingredients 2. freeze for about an hour 3. enjoy! #cottagecheeseicecream #cottagecheeserecipe #highproteinicecream
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·6-16👇 SAVE THE RECIPE 👇 Gains & Gut Health Episode 23 Rustic Simmered Beans with herb yoghurt (and sourdough) Calories/macros (not including sourdough) 422 calories 32g protein 56g carb 4g fat 14g fiber Ingredients: (serves 2) - 400g tinned tomatoes - 265g haricot beans (drained) - 235g butter beans (drained) - 1 courgette/ zucchini - 2 cloves garlic - 1 large onion - stock pot - 1 tsp oregano - 0.5 tsp cayenne pepper - 1 tsp paprika for the herb yoghurt: - 200g 0% fat Greek yogurt - 1 tsp olive oil 2 tsp marjoram or oregano (or just use Italian herbs) Method: 1. Saute the onions, garlic and courgettes on high heat with salt and olive oil 2. After a few minutes add the tomatoes and reduce the heat to medium 3. Add the beans, stock and herbs and simmer for 10-15mins 4. While this cooks make the herb yoghurt (mix all ingredients) and toast sourdough 5. Serve up into bowls with your yoghurt and sourdough and enjoy! Save the recipe and send it to a mate who needs more beans in their life #creatorsearchinsights #beans #guthealthrecipes #highfiber #highprotein
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·6-10Save The Recipe 👇 Gains & Gut health Episode 37 The whole recipe serves 9x 180g servings It's low calorie, packs loads of fiber, protein and contains all of your 5 a day! Calories/ macros per serving: 269 cal 10g protein 34g carb 7g fat 11g fiber Ingredients: 400g pearl barley (raw weight) 250g edamame beans 250g peas 200g green beans 275g courgette (zucchini) Dressing: 3 tbsp extra virgin olive oil 7 tbsp lemon juice 3 tbsp lime juice 3 tsp mustard Method: 1. Cook pearl barley as per instructions in water or stock and allow to cool 2. Saute or blanch green beans and courgettes to cook 3. Mix all ingredients in a bowl, combine the salad dressing and add that in too. 4. Taste for seasoning and adjust accordingly and enjoy!! #easyrecipe #quicklunch #highproteinsalad #pearlbarley #guthealth
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·6-7Save The Recipe 👇 Maple & Banana Protein Bombs Such an easy to make & store addition to your protein shakes, just make a batch and keep them in your freezer for when you need them. Per serving you get: 55 cals 5.6g protein And they make your shake thick, icy and delicious. Ingredients: 900g 0% fat Greek yogurt or skyr 3 bananas 2 tbsp maple syrup 10g cacao powder Method: 1. Blend all ingredients until smooth. 2. Freeze into moulds or simply chop off a cube when you want it, enjoy! 3. Will store in the freezer for up to 2 months. #proteinyogurt #highproteinmeals #proteinshake #bestprotein #wheyprotein #easyrecipe
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·6-4Save The Recipe 👇 Gains & Gut Health Episode 31 Failsafe 'No Knead' Sourdough Bread Calories/macros per slice: 177cal 6g pro 39g carb 1g fat 2g fiber Ingredients: - 100g ripe sourdough starter - 255g water - 380g strong white bread flour - 8-9g salt *optional 50g oats for crust Method: DAY 1 EVENING: feed the starter the night before in ratio 1:3:3 (1 starter, 3 water, 3 flour). Next morning you can begin. DAY 2 MORNING: mix 100g of starter in 255g filtered water and then add 380g flour and 8-9g salt, mix. You can knead for 10min at this stage but it is not required. Leave to proof for 4-8 hours (or until dough has doubled in size. You can add an optional stretch & fold midway or even every hour, up to you, but this is not kneaded (pun). Once the dough has slightly more than doubled in size you can now shape it. First flour your banneton/proofing basket generously. Stretch the dough into a rectangular shape, before folding the long edges into the centre the same way you would a paper airplane. Then roll up from the two short edges to create a loaf shape. Place in floured banneton & 'stitch' up the seam by pinching together the seam with wet fingers. - I would recommend watching videos on shaping loaves Let it rest at room temp in the basket for about 30-60 mins. Put in Fridge overnight (12-48 hours) DAY 3 Preheat duch oven at 250C for 1 hour Once preheated: Do this quickly: take the loaf out the fridge and tip it on to baking sheet gently. Take your razor blade and make an angled slash down the middle of the loaf (if oval) or a cross (if round loaf). Put two ice cubes in dutch oven right before placing the loaf inside, then quickly close the lid and get it in the oven. Bake 250C 20min with lid Take off lid and bake for a further 25mins at 230C Enjoy! #sourdough #howtomakesourdough #sourdoughrecipe #easysourdough #cooking #baking #guthealth
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·5-24Save The Recipe 👇 Gains and Gut Health Episode 34 How To Make Any Granola Using Ratio's The ratio is 2 parts carb to 1 part nuts/seeds. You do not need to add oil or fats when baking granola, it helps to caramelize it all but if you want lower calories, just skip it. You can also get away with using less sugar/ honey/ syrup than most recipes recommend. Despite this granola is still somewhat high in calories per weight. So definitely something to keep an eye on when you're losing weight. Recipe here: Pistachio, Rice & Mixed Grain Granola with lavender honey Per 50g serving: 162 calories 5g protein 18g carb 7g fat 2g fiber Ingredients: 2 cups cooked & cooled basmati rice 2 cups mixed grains 1 cup pistachios 1 cup seeds ( I used 0.5 sunflower & 0.5 pumpkin) 0.3 cup honey (I used lavender honey) 1 tsp salt Method: 1. Mix all ingredients & bake at 200C until crispy, mixing at 20min intervals. This usually takes about 40mins - 1 hour. #granola #granolarecipe #healthygranola #easyrecipe #healthyrecipe #pistachio
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·5-21Save The Recipe 👇 Gains and Gut Health Episode 33 5 minute higher protein spiced mackerel sourdough Calories / Macros: 394 calories 30g protein 32g carb 17g fat 3g fiber 2.8g of omega 3's (up to 300% of your daily requirement!) Ingredients: - 1 tin (85g drained) mackerel fillets - 1 slice sourdough - 50g 0% Greek yogurt - 0.5 tsp paprika - 0.5 tsp oregano - big squeeze of lemon - chives - s&p Method: 1. Toast your sourdough, optionally rub it with garlic 2. Mix mackerel, Greek yog, lemon and spices 3. Pile it up on your sourdough and serve it with chives, enjoy! #tinnedfish #tinnedfishrecipes #omega3 #quicklunch #fishoil #highproteinrecipe #easylunchideas
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·5-16Save The Recipe 👇 Gains & Gut Health (not really) episode 32 Off day/ bulking 'healthier' ice cream bowl 824 calories 41g protein 90g carb 32g fat 5g fiber Ingredients: For the protein sludge: 50g ish ice cream of choice 1 scoop protein (30g) 100ml milk 1 tsp cacao Rest of the recipe: 150 ish grams ice cream of choice 60g granola (I used my homemade pistachio granola, STAY TUNED FOR THAT) 15g pistachios 1. Blend the sludge ingredients up then pour over more ice cream, adding toppings of choice and pretend it's healthy. #proteinicecream #highproteinrecipe #bulkingrecipes #bulking #musclegain #highproteindessert #proteinpudding
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·5-13Save The Recipe 👇 Gains & Gut Health Episode 30 Crispy Protein Edamame Bites Cals/macros per 100g serving: 190cals 18g protein 4g carb 10g fat 6g fiber Formula: - 400g edamame beans (I get frozen) - 50g parmesan - 2 tsp chilli powder or choice (get creative with seasonings) - salt & pepper Method: 1. If you have defrosted frozen edamame, then make sure to allow them to thoroughly dry. Pat them down with kitchen towel or let them air dry. 2. Combine all ingredients in a bowl and toss. 3. Spread onto a baking sheet and bake for 25-30mins. (The longer you bake the crispier they will be! But be careful not to burn them). 4. Serve up and enjoy! #edamame #edamamerecipes #proteinsnack #proteincrisp #easyrecipe #healthyrecipe
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·5-10Save The Recipe 👇 Gains & Gut Health Episode 29 Ingredient Spotlight: Amaranth An ancient grain used in old English cooking. It's incredibly versatile, tastes great, packs lots of fiber and iron, and it's a complete protein source! Cals/Macros per 200g serving (cooked) 210 cals 8g protein 33g carb 4g fat 4g fiber 54% iron RDI 82% manganese RDI 35% magnesium RDI *Packed full of even more micronutrients How to cook it: 2 parts water to 1 part amaranth (for a thicker consistency, like sticky rice) 3 parts water to 1 part amaranth (for a porridge) Method: 1. Add water or stock to a saucepan alongside your amaranth, using, the above ratios and bring to a boil. 2. Once boiling reduces to a simmer and cover for 20-25 mins, or until the Amaranth has absorbed the majority of the liquid & enjoy! #amaranth #amaranthrecipes #amaranthporridge #guthealth #easyrecipe #porridge #oats #cooking
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·5-4Save The Recipe 👇 Gains & Gut Health Episode 28 5 minute Gochujang Tempeh & Pomegranate Quinoa Calories/Macros (per serving) 564 Calories 35g Protein 59g Carbs 16g Fat 16g Fiber Ingredients (serves 2) 200g Tempeh 250g cooked quinoa 60g pomegranate 100g peas 1 tbsp gochujang 2 tbsp soy sauce 10g date syrup or honey 1 tsp ginger paste 1 tsp garlic paste Method: 1. Mix sauce ingredients & prepare quinoa 2. Season & sear the tempeh in a hot pan 3. Reduce heat, add the sauce and reduce for a few minutes until sticky. 4. Remove the tempeh & add peas, quinoa and pomegranate t the same pan. 5. Cook for a minute or so and then serve up! #plantbasedrecipes #plantbased #highproteinplantbased #highproteinrecipe #easylunch #simplerecipe #tempeh #tempehrecipe #gochujangsauce #guthealth
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·4-24Save The Recipe 👇 Gains & Gut Health Episode 27 Beta-Carrotuna Sourdough 387 Calories 40g protein 52g carb 3g fat 4g fiber 65% of your daily vitamin A Ingredients: - 1 tin tuna (100g drained) - 50g 0% Greek yogurt - 1 carrot - 10g whole grain mustard - 1/2 lemon juice - 1 slice sourdough -s&p to taste Method: 1. Mix grated carrot lemon and salt 2. Mix tuna, Greek yogurt & mustard 3. Toast your sourdough 4. Layer your tuna and carrot on the sourdough & enjoy! #vitamina #healthyrecipes #guthealth #highproteinrecipe #quicklunch #quickrecipes #cooking #highprotein
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