How to make fresh raw almond milk

Simple Raw Almond Milk

Ingredients:

      ·         Almonds

·         Water

·         Dates (optional)

Apparatus:

·         Blender

·         Jug

·         Nut milk bag/cloth

·         Bowl

Method:

·         Soak the chosen amount of almonds in a jug of water for 6 hours or more (the amount of almonds you use depends entirely on the consistency you require, the more nuts the creamier the milk. I like you use 3 handfuls of almonds for 1 litre of milk).

·         Once soaked well, wash the nuts and throw into the blender.

·         Add water to the required amount, eg. 1 litre.

·         Blend until thick, white and milky. Two blasts of about 30 – 40 seconds does a nice job.

·         Put your nut milk bag/cloth into a bowl (nut milk bags/cloths very easy to buy on the net, ebay, and very affordable. If not a linen pillow case can work nicely too), now pour the milk into the bag.

·         Lift bag and squeeze until all of the milk is out. You will be left with a bag of blended nut, with this you can dispose or make some lovely Raw or just vegan almond cookies J Yum!

·         You can either bottle the milk you have made and save it in the fridge for another time or wash the blender out and start mixing your ‘super shake’ of your choice.

·         If this milk is too bland or you just think it may be a bit nicer sweeter then you can add some dates to it. You do this by soaking the dates for about 20-30 min’s, just until you can pull the skin off. Once skinned throw them in the milk and blend again. Alternatively soak, peel and add to nut and water mix on the first blend. Hey, whatever works for you!

·         Other sweeteners can include; Stevia, Agave, Banana . . . . be creative J

A home-made caffeine free fruity fresh tea

Fiery fresh fruit tea

Fresh lemon, fresh ginger, dried aniseed, dried cinnamon

Slice a 1 inch cube of ginger finely, slice half a lemon. Take one whole aniseed and a small stick of cinnamon and crush in a mortar and pestle. Put all ingredients into the pot of your choice and leave for ten minutes.

A lovely mix of flavours; sweet, but with a sour spicy bite and many health benefits.  

Endurance - Circuit Training Session

13/04/2012

A Sickly Circuit

Duration – 1hr   (My time today was 51 mins)

·         25 x Burpees

·         25 x Press-ups

·         25 x Jump Squats

·         25 x Sit-ups

Run 0.25 mile

·         50 x Burpees

·         50 x Press-ups

·         50 x Jump Squats

·         50 x Sit-ups

Run 0.5 mile

·         100 x Burpees

·         100 x Press-ups

·         100 x Jump Squats

·         100 x Sit-ups

Run 1 mile

FINISH

Walk it off and stretch

WARNING:

 Remember to always warm up and stretch before exercise! My choice today was; 5 mins mobilisation of joints, 7 mins warm up jog with knee raises, full body stretch, 5 – 7 mins re-warm and ready to go J

Total chest priority workout with abs

11/04/2012

Total Chest Workout

Duration 2 hrs 15 min

Flat bench press     -  5 sets  -  8 reps

Dumbbell Incline bench press    -  3 sets  -  12 reps

Decline bench press     -  3 sets  -  12 reps

Cable crossover     -  5 sets  -  10 reps

Pec-deck flye     -  4 sets  -  10 reps

Dip machine     -  4 sets  -  10 reps

Dumbbell flye     -  3 sets  15 reps

Incline cable flye     3 sets  -  15 reps

Abs (as always)

Weighted crunches     3 sets  -  15 reps

This is a prime example of how far you can take your creative mind when knocking up your green smoothies ♥

The Supreme Lean Mean Green Machine ♥

Ingredients:

 Banana, Raspberry, Akai, Gooseberry, Lemon, Orange, Flax seed, Reishi, Vegan Creatine, (and now for the green) Wheat Grass, Spirulina, Sprouted Alfalfa, Spinach, Rocket, Red and Ruby Chard - Water :)

Slightly savoury/sour taste - I put 6 bananas in to sweeten a little more ♥

You can use other things to sweeten your smoothies for example; agave, stevia, soaked dates and more! But I really love bananas! :)

The chest, tricep and shoulder workout

I am training for an endurance race or I would probably not take on so much in one session. This one really takes it out of you!

Duration     -     3 hrs

Bench press     - 5 sets - 8 reps

Close grip bench press     - 4 sets – 10 reps

Military press    -  3 sets – 12 reps

Dumbell incline press    -  3 sets – 12 reps

Dips     - 4 sets – to failure

Shrug     - 3 sets – 15 reps

Decline bench press     - 3 sets – 12 reps

Rope push down     - 4 sets – 10 reps

Seated shoulder press     - 4 sets – 12 reps

Cable crossover incline     - 5 sets – 10 reps

Cable overhead     - 4 sets – 10 reps

Lateral raise     - 3 sets – 10 reps

Front raise     - 3 sets – 10 reps

Abs (as always)

Crunches (weighted)     - 3 sets – 15 reps    

07/04/2012

Saturday Workout 31/03/2012 Back and Shoulders

I know I am putting this up a week late but it is still a killer workout!

Here is the Veracious Healthiness Saturday workout with a little abs thrown in as always. Duration 2hrs 15mins:

Wide grip lat pull down – 4 sets – 10 reps

Seated shoulder press – 4 sets - 12 reps

Seated row – 5 sets – 10 reps

Shrug - 3 sets – 15 reps

One arm dumbell row – 3 sets – 10 reps

Dumbell lateral raise – 4 sets - 10 reps

Close grip lat pull down – 5 sets – 10 reps

Barbell front raise – 4 sets – 10 reps

Stomach crunches – 3 sets – to failure