Quick and healthy stir-fry recipe

Eat well in minutes with this speedy, protein packed stir-fry

Having a quick stir-fry doesn’t have to mean a trip to your local Chinese takeaway. This healthy recipe, from chef Karol Gladki (karolgladki.com), can be made in minutes, allowing you to enjoy all the benefits of a hearty meal with minimal hassle in the kitchen.

Ingredients

250g chicken fillets / 1 pack of egg noodles, cooked / 1 pack of stir-fry vegetables / 2tbsp low-sodium soy sauce / 1tbsp sesame oil / 1tbsp sesame seeds / 1tbsp olive oil

To makeHeat the olive oil in a frying pan or wok over a medium heat.Season the chicken and then add it to the pan, searing it for around 2 minutes on each sideAdd the vegetables and noodles and fry for four minutes, stirring occasionally.Add the soy sauce, sesame oil and seeds, stir through to warm and serve immediately.

Chicken is an excellent source of lean protein and vitamin B3, which helps to prevent your body storing fat.

Egg noodles contain protein to build muscle and carbs to replenish your glycogen stores and give you energy.

Sesame seeds contain high levels of selenium, which kills off harmful free radicals that interfere with muscle growth.

 

 

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Healthy American breakfast

Bored with your full English? Then swap it for a muscle-building morning meal from the USA, courtesy of chef Adam Gray The meal: American breakfast

Much like an English fry-up, an American-diner breakfast tends to consist of cheap eggs and unhealthy trans fat-loaded meat. This home-made alternative uses quality ingredients and smart cooking techniques to help you achieve your gym goals and satisfy your taste buds.

The swap: White flour for wholemeal 

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What is a healthy body fat percentage?

MF investigates what exactly constitutes a healthy body fat percentage

In order to understand body fat percentage, we must first understand the biology behind body fat itself. On the surface, fat is fat. In reality, there are two types of body fat: essential and stored. Essential fat, unsurprisingly, is essential to the normal and healthy functioning of the body. For men, this accounts for roughly 3% of total body weight.

Without essential fat, it would be impossible for our bodies to process nutrients like vitamins A, K, and D, which assist in immune health, blood clotting, and the absorption of calcium. Furthermore, fat is essential to the protection of our organs as well as to the insulation that regulates our internal temperatures. The other type of fat, called storage fat, is the result of a calorie surplus. When we eat, calories that are not used for immediate functions (such as breathing and heart rate) are converted into the triglycerides that make up storage fat.  A frequent surplus of calories causes fat stores to accumulate, resulting in weight gain whereas a recurring calorie deficit forces the body to use its stored fat as energy, depleting the supply and resulting in weight loss.

Put simply, fat is a collection of unused energy and is vital to our survival as humans. Body fat percentage, then, is the ratio of fat to total body weight. Many factors such as height, gender, and genetics can have an impact on this number, bringing us back to the topic in question: Generally speaking, the

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