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Ostrich Wrapped

Ostrich Wrapped

  • Ostrich Mince 250g
  • Spring onions
  • Tomato puree
  • Lettuce
  • Humus
  • Garlic

Mix up the ostrich mince, 2 chopped spring onions, chopped garlic, a dab of tomato puree and spices (I add a bit of cumin, nutmeg, salt and pepper). Wrap the mince mix around a spring onion and fry off in olive oil till golden brown. Serve with a lettuce and a humus mixture.

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Vegetable “Soup”

Vegetable “Soup”

  • Broccoli
  • 3 Carrots
  • Pumpkin
  • Blackberries
  • Raspberries

Chop up the carrots and pumpkin into small pieces. Add these vegetables to boiling water and boil for 30 minutes. Remove the vegetables and puttee in a blender. Add the broccoli to the boiling water for a 5 minute cook. Serve the soup and broccoli with the berries to add an extra flavor to the soup.

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Baby Marrow Pasta

Baby Marrow Pasta

  • Pack of baby marrows
  • Mushrooms
  • Tomato puree
  • Garlic

Slice the baby marrows lengthwise into long strips. Boil these strips in a pot of water for 5 minutes. Drop the marrows into a bath of ice cold water and remove after 2 minutes. Lightly fry the mushrooms and marrows together for a few minutes. Top the mushrooms and marrows with a sauce made up of finely chopped garlic, tomato puree and a mixture of spices.

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Hake with a Salad

Hake with a Salad

  • Hake fillet
  • Lettuce
  • Olives
  • Low fat cottage cheese
  • Onion
  • Strawberries

Fry the hake fillet in olive oil until golden brown. Add the salad ingredients and serve. Remember the addition of fruit will help break down fats.

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Tofu Scrambled Eggs

Tofu Scrambled Eggs

  • 1 Square of tofu
  • Spring onions
  • Fillet steak (optional)

Break up the square of tofu into small pieces that resemble scramble eggs and add to a hot frying pan. Add a pinch of turmeric which will give the yellow colour and a pinch of salt. Serve with chopped up spring onions and fried fillet steak.

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Chicken and Spinach Tomato

Chicken and Spinach Tomato

  • Chicken breasts
  • Spinach
  • Onions
  • Tomato paste
  • Tomato

Boil some water on the stove with a teaspoon of salt. Add the spinach and boil for about 10 minutes, once cooked drain and chop the spinach into small pieces. Grill or fry the chicken in olive oil for roughly 15 minutes until cooked through. Brown the onions in a frying pan, add a diced tomato, a spoon of tomato paste and various spices.  Simmer this mixture in the pan till it thickens up. Add the spinach and serve with the chicken breasts.

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Abdominal Workout

No weights or other equipment required. Use these techniques to strengthen your core to build up to a well defined six pack, get rid of flab and love handles.  These exercises are designed to be done by both men and women. I would recommend doing this set up to four times a week for good results. All it takes is 15-30 min a day.

Standard Crunch

Lay flat on back, arms supporting head.

Raise upper body (as far as you are able to go).

Exhale on action.

Work up to 3 sets of 10

Obliques (cross over raise)

Lay flat on back, cross leg over other, arms supporting head.

Raise upper body (as far as you are able to go).

Exhale on action.

Work up to 3 sets of 10

Sideways Crunch

Lay flat on back, arms supporting head.

Crunch slowly by pulling elbows toward opposite knee (as far as you are able to go).

Alternating action.

Exhale on action.

Work up to 3 sets of 10

Triangular Crunch

Lay flat on back, cross legs, arms supporting head.

Crunch slowly by pulling elbows toward opposite knee (as far as you are able to go)

Exhale on action.

Work up to 3 sets of 10

Straight Crunch

Lay flat on back, stretched out legs, arms supporting head.

Crunch slowly by lifting upper body slightly (as far as you are able to go)

Exhale on action.

Work up to 3 sets of 10

Square Crunch

Lay flat on back, arms supporting head.

Crunch slowly by pulling up towards knees (as far as you are able to go)

Exhale on action.

Work up to 3 sets of 10

Upward Crunch

Lay flat on back, arms stretched out supporting head.

Crunch slowly by pulling up legs and arms to the sky.

Exhale on action.

Work up to 3 sets of 10

Butterfly Crunch

Lay flat on back, arms stretched out supporting head.

Crunch slowly by pulling up legs and arms to the sky creating a V with your legs.

Exhale on action.

Work up to 3 sets of 10

Side Leg Raise

Lay flat down on side, arms in front supporting back.

Raise straight leg.

Exhale on action.

Continue with other side.

Work up to 3 sets of 10

Push-ups (Men)

Back always straight.

Basic push-up with arms.

Exhale on action.

Work up to 3 sets of 10

Push-ups (Women)

Back always straight.

Basic push-up with arms (using knees as pivot point).

Exhale on action.

Work up to 3 sets of 10