Monthly Archives: May 2018


8 Healthy Spots To Eat In Dublin Under 10euro

 

We all love eating out, but it’s hard for us folks that like to eat out and be reasonably healthy and stay on track with your fitness goals. I’ve put together 8 tasty & healthy restaurants situated in Dublin that you can try for under a tenner.

Now, They are all fantastic but from 8th- to my favourite in 1st here we go…

 

8. The Donkey Shed

This one is not in Dublin I know but its close enough it’s a true gem of a place, yeah the food is great but what’s better is the fact that it’s a farm. You can go chat with the goats, pigs and cows while you go for a walk after your feed. It’s all locally farmed produce too which is great. Nice plave for brunch with the family.

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7. Kennedys Food Store

These folks have mastered the art of sandwich making, breakfast and lunch. There is something about the feeling of being in the place that makes me feel like im in the countryside in America and I don’t know why maybe you can tell me.

http://www.kennedysfoodstore.com/locations/

 

 

 

6. Falon & Byrne

At 8ish euro this very decent salad bar is really lovely, it’s like a posh deli. The ingredients are fresh, and portions are pretty big.

 

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http://www.fallonandbyrne.com/section/104

 

 

 

5. Boojum

A burrito heaven. At 8ish euro. You can get a box burrito without the wrap if you are trying to keep carbs lower. The Taste is unreal, service is quick and it’s under 10 euro.  A smart choice for a hungry professional on lunch in the city or if your starving after too much shopping. It’s a pretty cool place to sit and eat too.

 

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https://www.boojummex.com/store-locations/

 

 

 

 

4. Chopped

Making salads cool at 5-10euro. Chopped are taking over the world with massive growth promising to give people a healthier choice when it comes to fast food. This is a fresh healthy shop with wraps, salad boxes, smoothies, juices and sweat treats like homemade power balls and protein bars.  You can even order your food for the week. They also have a specific training menu, like trx bowl or bodybuilding bowl. You can find a chopped on any major street in Dublin Baggot st, O’connell st, Temple bar, and Fairview to name a few, Dublin airport, Swords pavilions and even Cyprus. With more to come, I’m sure.

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https://www.chopped.ie/locations/baggot-street/

 

 

 

3. Alfie’s

A seriously good lunch menu for 10 on South William St. You get serious variety. You pay 10 and get 3 categories with about 10 options on each from Thai green curry, sweet potato fries, Mixed steamed veg, mini tower burgers and lasagnes.

http://www.alfies.ie/menu/lunch-menu/

 

 

2. Pho Viet

Pay just over 10euro but it will be a proper main course with amazing taste and restaurant quality. The atmosphere is very real it literally feels like a Vietnamese back street joint.

 

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http://www.phoviet.ie/

 

 

 

 

1. Bach 16

If you want to have lunch in style in a relaxing & cosy tapas/wine bar this is the place. You can get a gourmet sandwich for 5-10euro and remember a glass of wine a day is good for you too, so if you are thirsty they will help you quench it with a lovely wine to suit your taste and food. Here they really know their wines, so if you’re looking to wine & dine in a romantic setting with exceptional service this is the spot. Dinner platters, salads and thin crust homemade pizzas 10 to 18euro. This place is dear to me as I had my engagement dinner here with my wife and parents.

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http://www.bach16.com/

 

 

 

I hope you enjoyed my recommendations if so please share with your friends and even drop me a comment below. Even tell me some of your favourite spots.

 

Stephen

Health & Fitness Is Not For You

 

I realised after spending 5 years of my life as a personal trainer learning about health & fitness that “IT WASN’T FOR ME” I studied and spent so much time, effort and money on personal training doing numerous health & fitness related courses.

 

Before you start thinking I’m being negative just keep reading.

 

I suffered a lot as a teenager with confidence issues because I was fat. A time came when I was about 15 years of age when I said enough was enough. I needed to start living my life and stop feeling so self-conscious and anxious. One day I was looking in the mirror holding my rolls of fat saying why is this here. I wanted to cut it off I was so frustrated and oblivious as to why I was this way. Why I couldn’t feel comfortable in my clothes or in public situations

 

The day came when I looked for help. I asked for health & fitness magazines for my birthday. The ones with the lads on the front cover with solid 6 packs and massive arms. I read these with more enthusiasm than any school book. That same year I asked for a boxing bag and a set of weights for Christmas. I sat in my kitchen almost every night pumping iron and boxing in the garden because I wanted to be like Rocky from the movie.

 

As I studied more and more about nutrition and fitness I learned a lot about diseases and injuries and how much can be prevented and substantially reduced by leading a healthier lifestyle. This made me really focus on sharing my new knowledge and advice with my family.

 

I would have annoyed them with facts or lectures on certain subjects like smoking, alcohol and obesity. I actually did that so much that my family slowly but surely became healthier and more conscious of certain food choices. My mam and sister quit smoking, we all started to eat less processed junk food and more whole food fruits and vegetables, actually cared about drinking enough water and even exercised together.

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When I saw my family change their habits and feel better. I realised that health and fitness wasn’t for me. It was for the ones I loved. When you see your mother or father improve their health and fitness you feel damn good and happy that they are increasing their lifespan but more importantly the quality of life they are living. I can only imagine what they feel when they see me, their son leading a healthy, happy life with good fitness levels.

 

Of course, we all look to the future and when I do I think of having a family, this is built into us. What motivated me most is to be strong, fit and healthy for my future wife, kids & family. To be strong enough to protect my family & my wife. To be a role model for my kids to lead a healthy, fit life too. If I see someone I love sick or unhappy it breaks my heart. So, I don’t want to break anyone’s heart that loves me by being sick or unhappy myself.

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Health & Fitness Is Not For You.

It’s for the people you love most in this world. Do your best not to break your families’ hearts and keep yourself well, happy and fit by leading a balanced healthy lifestyle.

 

Thank you for reading make sure to share with the ones you love and help them make a change for the best

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Start with changing 1 basic small easy habit every for 2 weeks

It could be

  • eating slowly
  • drinking 8 glasses of water per day
  • eating more veg with meals
  • smoking less each week
  • drinking less alcohol
  • walking for 20 minutes a day
  • taking time to rest and unwind
  • taking the stairs rather than lifts
  • setting goals like 5km walks/jogs
  • joining a social group
  • playing more with the grand/kids
  • reading books on self-development

Give yourself a year to nail the basics and you’ll be just fine.

If after a year you can do these 4 things consistently you are in a unique 5% of the first world’s population. Yes, only 5% of the world does these 4 things consistently.

  1. Intently exercise for 30 minutes 4 days per week
  2. Eat 5 portions of vegetables and fruits a day
  3. Don’t smoke at all or abuse alcohol regularly
  4. Get 7-8 hours good sleep per night

If you think all of this is too difficult to do alone or you just want some guidance. I provide a service for people that want to radically improve their lifestyle, health and fitness to lead a more confident, happier life. I train people at my gym or online only. Meaning I can guide you anywhere in the world on your own terms and times that suit you.

 

Just click and fill out this form below and ill get back to you asap

Apply For A Consultation

Recipes & Snack Ideas (For Health & Fitness)

Hi cool person,

Know how I know you’re a cool person, because you are on my website and this place is only for cool people. Anyways this is my continuous recipe and meal idea blog. I’m going to be adding to it every week. So feel free to try some out and share with your friends. I would love some feedback too, so let me know how they are tasting when you get a chance. So I can improve things.

Obviously your here to improve your health and fitness by getting some recipe and meal ideas. Good for you, keep up the good work. I’m going to let you in on some key information I use with clients. I don’t tell my client to use calorie counting or unsustainable fad diets etc. I will show you here what works best for longterm practical change and positive body transformation. This will help you build lean strong muscles and burn more fat over time and keep the results.

How to prepare a meal using your hands. Your hands match the size of you, its specific to your body. They are portable so no need to bring a weighing scales with you like when you are calorie counting. This is a general basic guide for the average sedentary 60kg woman- 80kg man. This is usually looked at after the basics are mastered.

  • 1-2 Palms of protein rich foods

Meats, chicken turkey, beans, tofu, 

  • 3-4 Handfuls of fibrous vegetables (except for potatoes)

Brocolli, salads, carrots, peas, cabbage, onions.

  • 1-2 Cupped handfuls of carb-rich foods (around physical activity)

Any potatoes, rice (optimal), pasta, bread,  couscous, grains etc.

  • 1-2 Thumbs of Healthy Fats

Coconut, extra virgin olive oils, high fat cheese, nuts, avocado.

You can also add in 1 shake or side of fruit depending on goals ie weight gain or sports performance.

Now you can eat 3 times a day or 6 times a day depending on goals, preference, body type and lifestyle too.

Now you need to focus on a few other things to help your transformation.

  • Be in tune with your hunger signals.
  • Exercise with strength, cardio and movement training.
  • Be generally active.
  • Eat when hungry not bored craving or rushed, make time and prepare.
  • Eat slowly and enjoy the experience.
  • Eat your 5-10 servings of fruits and veg a day
  • Eat to the point of satisfaction not uncomfortable fullness.
  • Eat mostly a variety of minimally processed whole foods.
  • Minimise highly process sugary packaged foods.
  • Eat and drink with family and friends at your favourite restaurants to celebrate life events and be socialise.
  • Manage stress with walking, meeting friends, meditation, yoga, or music.
  • Improve sleep habits to get 7-9 hours of quality sleep by using a sleep ritual.
  • Create and practice a positive mindset to be successful in all aspect of life.
  • Don’t look for perfection look for improvement.
  • Practice positive self-confidence talk.
  • Learn that your daily habits shape your future reality.
  • Find support to help you be accountable for your actions.
  • and more.

These are a lot of things to handle alone and all at once. Don’t be overwhelmed. We can help you be the happiest most confident version of yourself by losing the stubborn fat for good not just for a few weeks and transforming your life through better habits forever. Are you interested in being coached to your ultimate life and body transformation and form the lifelong habits like the ones above to be the best version of you.

I have a program that can be personalised just for you click here and apply for a consultation to see if we can work together https://theshapeupmentor.com/application-for-consultation/

If not just enjoy the recipes below.

 

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The Wanderlust Salad

“This is a lovely light summer salad perfect for eating in the garden sun. Made with soft goats cheese, fresh juicy sweet pomegranate, crunchy walnuts and balsamic vinegar on a bed of tender fresh spinach and little gem lettuce”

(serves 1 person but just double if serving 2 and so on)

Ingredients

2 big handfuls of spinach chopped, 3 little gem lettuce leaves chopped (can use any preferred  leaves), 1 handful of walnuts, 1 palm-size cut of goats cheese diced (or any soft cheese), 1/4 of a pomegranate (or chopped apple), drizzle of balsamic vinegar (or mayo).

To prepare

  • Throw all ingredients into a large bowl and mix that is it.
  • Serve on its own or with bacon and eggs like I did below for brunch.

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Remember to eat with purpose, chew slow and enjoy every bite like its your last. This will help you build a good habit and eat less over time helping you get lean and healthy.


squashetti

Squashetti & Chicken Stir Fry

“Iv never felt so full and satisfied yet lighter and full of energy. With a spaghetti alternative in the form of spiralised squash, crunchy spinach leaves and leftover chicken breasts seasoned to perfection”

(serves 1 person but just double if serving 2 and so on)

Ingredients

1 packet of bright orange squashetti (or make it yourself), 1 handful of spinach 1 red onion diced, 3 cloves of crushed garlic, leftover meat (or any freshly cooked meat), sea salt & pepper, coconut oil.

To prepare

  • Preheat a pan or wok, and add 2 thumbs of coconut oil.
  • Add the diced onions and crushed garlic. Let it cook.
  • Add the fresh spinach and let it fry.
  • Add the packet of squashetti let it cook for 10 mins on medium heat until the squashetti is soft, make sure to mix the food to mix the flavours together.
  • Add the leftover meat like roast chicken or any already cooked meat.
  • Season with salt and pepper to taste mix and cook for another 2-5 minutes.
  • Serve with a sprinkle of some soy sauce or chilli sauce

Enjoy and remember to really transform your lifestyle and body you need to commit to at least 12 months of structured yet 100% doable habit changes not focusing on any more than 1 habit per 2 weeks until it is mastered. Combine this with physical activity and exercise. In a year you can master 26 solid positive habits that will improve your life and most definitely transform your body forever.

 


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Greek Super-food Snack

“A quick tasty super-food snack with balanced nutrition and craving killing superpowers. This is smooth thick Greek yogurt topped with milled chia seeds, juicy blueberries, sweet honey, crunchy walnuts and seasoned with aromatic cinnamon”s

Ingredients

(serves 1 person but just double if serving 2 and so on)

2 table spoons of Greek yogurt, 2 tea spoons of chia seeds (or any seeds), 5 blue berries (or any berries), a tea spoon of honey (or not) 4 ,walnuts (or any nut), and a sprinkle of cinnamon (or nutmeg or nothing).

To prepare

  • In a bowl add the ingredients in the order above and that’s it.

Eat and enjoy for lunch or as a night time snack instead of chocolate. Remember success is a lot less complicated than you think. Make sure you are just consistent, patient and prepared. Exercise and eat well.

 


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Tasty Veggie Rice

“Rice doesn’t have to be bland and boring. Try this exciting tasty and colourful rice next time you are making a curry or something like that.

Ingredients

(serves 1 person but just double if serving 2 and so on)

2 Cupped handfuls of basmati rice dry, 1 carrot chopped, half a red onion chopped, 3 crushed cloves of garlic, 1 handful of chopped broccoli, 1 cupped handful of chickpeas. 2 Thumbs of coconut oil.Curry powder, sea salt and paprika,

To prepare

  • In a hot pot add the coconut oil, melt and add the onions and garlic cook for a bit, and then add the rice dry, cook and mix together, even burn ever so slightly this get the flavor from the garlic and onions into the rice.
  • Then add the sea salt, curry powder, and paprika mix around.
  • Add in the water now but be careful of splash back from the hot pan.
  • Add the carrots and broccoli the put a lid on the pot but leave it off slightly
  • Let it cook and add water if needed.
  • Cook until rice is soft to your taste
  • Add more sea salt of needed
  • Boil until water is absorbed by the rice
  • Add in the chick peas and mix together serve and enjoy on its won or with a curry or grilled chicken

Remember try eat most of your calories and high carbohydrates foods around an activity like the gym or long walks to make sure you using up the energy your eating.


Chicken & Cat Shoe nuts

Or in Thai (kai phad med ma muang)

“If your sick of chicken and broccoli this will satisfy all your needs”

(Serves 1 so x by how many meals you want)

Ingredients

A handful of chicken breast sliced thin, Half an onion diced, 1 peeled and crushed clove of garlic, 7 cashew nuts, shallow fried, 2 spring onions cut 1 inch apart, 1 large red dried chilli cut into pieces & shallow fried, 1 tbs of olive oil, ¼ cup of chicken stock, 1 tsp of tapioca flour mixed with 2 tsp of water, Sauce mix- 1 tbs of oyster sauce, ½ tbs of soy sauce, ½ tsp of sugar.

To prepare

  • Heat the oil on a wok until hot
  • Add the garlic, onion and wait 30 seconds, then add the chicken stir and cook for 1-2 minutes.
  • Add the sauces.
  • Then the cashew nuts and the spring onions, the tapioca flour and stir to combine.
  • Serve with rice maybe and the fried chillies as a garnish.

 


Fried Minced Pork with Holy Basil

“A very tasty dish that keeps you satisfied and will have your meat bursting with flavour”

Ingredients

½ minced pork/chicken, turkey, beef or tofu, ½ an onion thinly sliced, 2 cloves of garlic crushed, 4 small chillies, stem removed and crushed, 20 holy basil, basil leaves., 2-4 tbsp of water or chicken stock, 1 tbs of olive oil, Sauce- 1 tbs of oyster sauce, 1 tsp fish sauce, ¼ tbs of black soy sauce, pinch of sugar.

To prepare

  • Heat coconut oil in a wok medium heat
  • Add garlic, wait 5 seconds and add the minced pork/meat Stir until cooked, about 2 minutes.
  • Add the onion and chillies and stir
  • Add the water then the sauce mix Stir again and add the basil leaves.
  • Cook for about 1-2 minutes and remove from heat.
  • Serve with rice if you like.

 


Pad Thai

“The most famous dish in Thailand and my favourite. I had this almost every day when I was travelling there for 2 months”

Ingredients

1 handful of rice noodles (or any), 1 Crushed clove of garlic, 1 palm of firm tofu, 1 tsp of coconut oil, 1 handful of bean sprouts, ¼ cup of water, 1 stalks of chives cut in to 2-inch sizes., Season with roasted peanut and chilli powder as you like, Sause 1 tbsp of sugar, 1 tbsp of tamarind juice, 1 tbp of soy/fish sauce

Method

  • Prepare a hot wok with olive/coconut oil
  • Add the tofu and garlic and cook until browned
  • Add the noodle followed by the water
  • Stir and wait until the noodles are soft about 1-2 minutes and turn the heat low.
  • Add the sauces turn up the heat to medium and cook for another minute.
  • Remove the noodles to the side plate.
  • Add the chives and bean sprouts to the noodles on the side plate.
  • Add a little more oil then add the beaten egg to the pan to form an omelette. Then ad the side plate noodles and chives etc to the omelette and fold over. If it’s not messy you are 1 in a million. If it is no problem, it will still taste great.

Delicious Red Curry With Chicken

“A seriously flavoursome dinner for anyone that likes a bit of zinga to there food”

Ingredients

1 cup of coconut milk. 1 handful of thinly sliced chicken breast, 1 large eggplant stem removed cut into 8 pieces.

5 whole small eggplants1/2 a red large chilli, sliced. 1 kaffir lime leaf stem removed torn into pieces

5 sweet basil leaves

¼ cup of pineapple thinly sliced (optional)

1 tbls of red curry paste.

Sauce 1 tbp of fish/soy sauce

½ tbp of sugar

Method

  • Heat the coconut milk to boil in a pan over medium heat
  • When the oil separates out from the milk add the curry paste and sauces.
  • Stir for 1 minutes and add the chicken.
  • Add the eggs plants & kefir lime leaf and add the pineapple
  • Add a bit more of the sauce if you have any leftover
  • Cook for 2ish minutes on low heat until its all cooked
  • Add the chillies and sweet basil leaves then remove from the heat and serve with rice if you like.

 


Massaman Curry

Ingredients

Handful of cubed chicken breast, 1 small potato peeled, boiled and cut into cubes same size as the chicken.

1 cup of coconut milk, tbp of coconut oil, 1 tbp of massamam curry paste bought or home made

2 cardamom pods, 1 bay leaf, 1 piece of cinnamon roasted.

Sauces 1 tbp of fish sauce, tamarind juices and sugar

To prepare

  • Combine all sauces and set aside, Heat the oil on a sauce pan over low heat, and add the curry paste, fry for 1 minute.
  • Add the chicken and cook until the outside turns white.
  • Add the coconut milk and cook for two minutes.
  • Add the potato and simmer for 5 minutes
  • Add the sauce mix and simmer for a further 1 minute
  • Remove from heat and serve garnished with cardamom, bay leaves and cinnamon.

 

 

recipes to come

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My favorite healthy snacks (3)

 

 

 

 

 

 

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Apply For A Consultation

 

 

 

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