I know .... we're sick of boring banana bread too, but we just had to show you that it can be more exciting.
And with 10g protein per slice its perfect for breakfast, pre workout, post workout or even dessert.
So hear us out and give it a go...
For the banana bread:
For the cream cheese filling:
• Spray some low cal cooking spray or margarine the inside of a 9 x 5 loaf tin and set aside.
Method
Macros Per slice
Cals - 156
Fat - 6g
Protein - 10g
Carbs - 16g.
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Now, we have to be honest. This isn't the recipe we use in store...It is however one of the ones we use at home.
We don't use a lot of dairy at home - so most of our home bakes are dairy free - of course you can use your normal milks/protein etc and we're making 16 not 500 at a time.
Personally I prefer a 'wetter' peanut butter ball, but the amount of milk you add to the mixture is entirely up to you. Less milk = a drier peanut centre, more milk = wetter/moister centre.
It's a two stage recipe and you'll need a few bits and pieces to make this easier.
Ingredients For Peanut Ball Mixture
Ingredients for the 'chocolate' coating
(to melt our coconut oil we just stick it in the microwave for 60 seconds - careful when moving/pouring when melted)
METHOD
1. Add oats and protein powder to a blender and mix to a powder/flour on high speed. 20 - 30 seconds is plenty here.
2. In a bowl, add your peanut butter and coconut oil and heat in the microwave for 30-40 seconds. This will softened the peanut butter and make it easier to combine in the other ingredients.
3. Once removed from the microwave, give it a quick stir and gradually mix in the oat and protein powder mixture. The slower you add it in, the easier it is to stir. Stopping every so often to add in some milk.
4. Remember, the more milk you add. The moister the inside of the Peanut Butter Ball will be. So keep this in mind at this point.
5. Stir...LOTS. And basically keep stirring until you feel like your arms going to fall off! It'll look like a wet dough almost.
Top Tip - you can add dried fruit or chocolate chips at this point to mix it up a bit.
6. Move mixture to the fridge for 30 mins and take a nap.
7. For the next step you'll need to line an oven tray with some paper. Get your scales ready.
8. When the 30 mins is up - the mixture will be firm enough to roll into balls. With our mixture we were able to make 16 25g balls. You don't have to weigh them - but if you're monitoring your calories and macros - it makes it easier. Place these on the papered tray and when all are done - move to the freezer for 1 hour. This will make the coating steps so much easier!
9. For the coating - even if you take milk, we recommend trying this. Add all the coating ingredients to a bowl and mix until a smooth, dark coating is made.
10. Using your skewer - pierce a peanut butter ball, and roll inside the coating. Remove and continue to spin the skewer slowly allowing any drip off to happen. This will help to leave a smoother surface on the peanut butter balls.
11. Be patient and allow the coating to dry before removing the skewer and placing on a plate.
12. Once finished, balls can stay in the fridge for 3 - 5 days if they last that long. Alternatively they can be kept frozen before coating for a month. Removed and coated as you need them.
Breakdown for our mixture
Cals - 183
Carbs - 13g
Protein - 5.4g
Fat - 12.5g
Ta Da
Made them? Tag us @slimshealthykitchen
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nb. We used silicone muffin cases - you can find them here.
If you're thinking about taking up running during isolation....we've the perfect guy for you!
Meet our Nutrition Athlete, Under Armour runner and olympic qualified, Stephen Scullion - Here's what he had to say....
Monday to Sunday 12pm to 8pm
Belmont Road
Monday to Sunday 12pm to 8pm
Magherafelt
Monday to Sunday 12pm to 6pm.
These are all subject to change and will be reviewed daily.
We thank you for all your love and support at this time.
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Firstly - i'd like to apologise for using the C word...it's banned in our house unless totally necessary - necessary being 'i think i have C.....' Which Thankfully hasn't been needed!
If you are already working from home and feel you can add to our tips - post them in the comments. It's a time where we can pull together whilst staying apart.
Whilst working from home sounds like a luxury, it's really not. It's not a holiday, it's a knock in your routine and its certainly not easy to be as productive as you might be in the office.
Every job is different and even your role might have changed during the current crisis - but here are some tips that might help keep you in the bosses good books whilst keeping your head in the right place.
1. Stick to your Routine
So you don't have to commute or sit in traffic - small wins. But that doesn't mean you should skip your 'work day' prep. Get your break and lunch ready the night before, set out your clothes to wear (we're not saying you need the suit but c'mon take the pj's off), shower and if you normally walk to work...go for a dander outside. But be ready to work at your normal time. Sounds mental? Maybe but it might help you get into the 'ok this is now work' mindset.
Set a schedule, including breaks and if you normally work a 9am to 5pm - aim to keep this up at home. Keep your evenings work free - we don't need a burn out.
2. Create a Work Space
Find a good space in your home, clear it and get ready to make that your new desk. If you don't have a desk, use your dining table. But clear it from any clutter and set up your stationary, work crap and anything else you may need to get through the day.
And you may need to find somewhere else to eat your dinner...
3...but move during the day.
You don't sit glued to your chair all day when you're in work - so we're not going to do the same at home, okay? It's not healthy for body or mind. Walk to the fridge to get a drink, outside for some fresh air, to the bathroom upstairs to get a few more steps. Every little helps (sorry Tesco - it's a time of need)
If you've gained an extra hour by commuting - take this time to do some at home exercise or go for a walk.
4. Fresh Air - ahhhhhhh.
We're currently being strongly advised to practice social distancing and limit contact with people - so many people are working from home and alone. This means you're going to be spending a lot more time inside. Open your windows, let the air and light in as much as you can, leave that front door open if safe to do so. If you live in a location where it's safe to take a lunch time walk, do so and wash your hands on return.
5. Stay In Touch.
If you work in a team or even in a small office, this is going to be a quiet time for you. Whilst we can't convince others to make our tea, or heat our lunch - we also won't have them to bounce problems off or for support. So let's keep in touch - Send them an email, a Whatsapp or make a quick call to check they're doing ok. Set up regular Skype check ins or video conferencing and start with the question 'are you coping ok? can I do anything to help you?'
6. Try not to multitask
I hate housework - honestly. But apparently when i work from home...i LOVE it!!! Whilst it seems like a good time to clear the ironing, or clean the fridge. It's not, you've work to do - there's nothing wrong with taking a break. But that break is not for chores.
7. Weekends
If you don't normally work weekends - then you certainly don't work them from home. It's going to be a real struggle to keep on top of what day it is when we're all stuck at home...so it's really important to take those two days off. Go to the beach, binge watch that series, bake, learn a new language. That time belongs to you.
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METHOD
We know it's maybe not the most important thing on your mind, but if your gym has closed and you're needing something to take your mind off the current news - here's a workout you can easily do at home with 1 piece of equipment.....A RESISTANCE BAND!
Resistance bands might not seem hugely exciting to look at, but they can be one of the best and compact tools in your home, gym bag and even your suitcase (touchy i know - no holidays around here is there) and lets face it - they're cheap!
Resistance bands can differ in shape, size, colour, and the level of resistance they provide. Here's what we've got to work with...
Shape & size of resistance bands:
Colour & resistance level:
Resistance Bands can be used in a few ways - but for this post they are the hero of our workout. When normality returns - they're a great tool to incorporate into your warm up/cool down and to activate those muscle groups!
For the following workouts - we're using a smaller looped band! For sets and reps - we recommend what you're comfortable with and whilst we appreciate this workout might not be for everyone, if it keeps even 1 of you sane at home, that makes us happy!
LATERAL PULL DOWNS
Stand with your back against a wall. Place the resistance band around your thumbs or wrists and stretch your arms straight up over your head. Pull your arms down and your elbows to the side, bent at a 90 degree angle, while stretching the band and bringing your shoulder blades together. Return to the starting position.
TRICEP EXTENSION
Hold the resistance band in your hands with your elbows bent. Put your right elbow over your head with your right forearm parallel to the floor. The left hand should be in front of the left shoulder. Extend your right arm while keeping it close to the head. As the right arm straightens, you should feel the band stretch and the muscles of your right upper arm working. Return to the starting position.
BICEP CURL
Sit on a chair, step, or on your heels. Tuck the resistance band underneath your right knee and hold it with your right hand. Pull your hand up towards your right shoulder against the resistance of the band. Your upper arm should stay stationary as you pull on the band, keeping your elbow underneath your shoulder and close to your body. Release the hold and return to the starting position. Do all repetitions on one side, then switch to the other side.
SHOULDER EXTERNAL ROTATION
Place a mini band around your wrists. Bend your elbows and keep them close to your body. Move your forearms out to the side to stretch the band. Rotate your palms at the same time, so that they face up once the band is stretched. Return to the starting position.
FIRE HYDRANT
Start on all fours. The resistance band should be above your knees. Keep your neck, back, and hips aligned. Move your left leg out to the side to stretch the band. The rest of your body should stay in place; don’t turn to the side. Return to the starting position. Do all repetitions on one side, then switch to the other side.
DONKEY KICKBACK
Start on all fours. The resistance band should be above your knees. Keep your neck, back, and hips aligned. Kick your left heel up to stretch the band. Make sure you keep your hips level and don’t round your back. Return to the starting position. Do all repetitions on one side, then switch to the other side.
SIDE PLANK LEG LIFTS
Support your body in a side-plank position. Your right leg is flexed and your left leg straight, so that your right elbow, right knee, and left foot are touching the ground. The resistance band should be placed above your knees. Lift your left leg up against the resistance of the band. Keep your body straight and engage your glutes. Return to the starting position. Do all repetitions on one side, then switch to the other side.
JUMP SQUAT
Begin standing with your feet shoulder-width apart, toes parallel or slightly outward. The resistance band should be above your knees. Perform a squat and then rise forcefully into a jump. Land softly on the balls of your feet. You can stand back up in between or continue with another jump.
HIP ABDUCTION
Stand next to a wall and hold on to it with your hand for support. The resistance band should be placed around your ankles. You can lessen the resistance by moving the band above your knees. Lift your right leg to the side while squeezing your outer glute. Keep your body straight, don’t bend your torso. Return to the starting position. Do all repetitions on one side, then switch to the other side.
Disclaimer: As we aren't qualified to give out exercise advise we used the exercises and images from an ADIDAS runtastic campaign - and ran the article past our mate Dr. Aisling Gough (Healthy Little Lifter) who gave it a thumbs up! If you are new to exercise or returning from an injury we recommend speaking to a professional.
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Method
Cook for 45-50 mins or until the sweet potato is soft and the sauce has reduced – add some water if the sauce looks a bit thick. Stir through the lime juice, season to taste and serve with pasta or rice.
I have wanted to hold of on sending an email and mentioning the current pandemic, as my inbox has been full of doom and gloom the past few days.
We are in no position to provide advice but wanted to send you an update on were we are and what we are doing as part of our wider social responsibilities.
In these difficult times of uncertainty and health risk, our communities are staying strongly together to look after each other.
The well being and health of our customers and teams is our utmost priority. Whilst panic and fear are not very helpful, we are taking steps of precaution to make sure that you can safely enjoy our restaurants and hospitality.
• Our staff have added further sanitation areas into our restaurants and all back of house areas.
• We have stressed further the importance to employees working in the restaurants that they have to wash and sanities their hands more frequently.
• We have installed additional hand sanitizing stations through out our restaurants in both customer and staffing areas.
• Coffee stations for takeaway, Sugar, lids and spoons have been removed and will be provided on demand.
• We have decided not to accept re-usable cups for the moment.
• All our drinks and foods can be served in take-away cups or plates on request.
In addition to this, we have advised our staff to avoid handshakes and hugs (only for a while).
We have introduced social spacing in our restaurants and removed a number of tables to create a larger space between parties where possible.
We have seen a rise in customers preferring to minimize public interaction and an increase in our online ordering, We are currently offering 15% off with promo code MARCH15 and you can order here - https://meals.slimskitchen.com/pages/order-online-2
We are still available through 3rd party delivery platforms namely Uber eats and Just eat for home delivery, with both providers actively working to reduce contact by using ‘leave at door’ drop-off.
For now nothing will change with our menus but we are currently reviewing our supply chain and preparing a contingency plan, which may include a reduced menu enabling us to operate our kitchens with less people and help to reduce the deliveries coming to our restaurants.
With regards to our prepped meal service, we have spilt the team and have them working alternative shifts, We have also reviewed work stations and relocated staff at greater distance.
Meals plans are live now for next week along with our April bundle and can we ordered HERE. - https://meals.slimskitchen.com/collections/frontpage
We have also asked any staff that can work from home to do so, I appreciate that us not having6 people working in the office may not end the world wide spread but its our little effort to help.
Rest assured that we are staying close to new developments and we will adjust our measurements accordingly.
Your safety, health and wellbeing are very important to us. In these troubling times, we continue to offer you a safe and welcoming space to enjoy the Slim’s Experience.
Slim xox
]]>The weathers still pretty poor - which means we're still very much in love with our slow cooker at home and for more reasons than 1....
• it saves time - we throw everything in it before we leave for work and the school run and come home to a dinner that feels like we haven't had to do anything!
• Less dishes to wash - less arguments.
• The typically tougher ingredients become softer and tender over the long cooking time.
Here's one of our favourite recipes you can try at home this week
Ingredients
Directions
Heat a large skillet over medium-high heat. Add oil to the pan and swirl to coat. Add beef and cook, turning occasionally until browned on all sides, 6–8 minutes.
Spoon beef into slow cooker. Stir in chicken stock, onion, garlic, chilli powder, chopped chillies, beans and tomatoes. Cover and cook on low until beef and beans are tender, 7–8 hours.
Ladle chilli evenly into bowls. Top with sour cream, radishes, green onions and cilantro.
Serves: 8 | Serving Size: About 1 1/4 cups chilli and 1 tablespoon sour cream
Nutrition (per serving): Calories: 339; Total Fat: 19g; Saturated Fat: 7g; Monounsaturated Fat: 2g; Cholesterol: 61mg; Sodium: 281mg; Carbohydrate: 20g; Dietary Fibre: 4g; Sugar: 5g; Protein: 24g
Nutrition Bonus: Potassium: 923mg; Iron: 32%; Vitamin A: 25%; Vitamin C: 52%; Calcium: 30%
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Have we lost touch with the true meaning of fitness?
Fitness:
Instagram, Facebook, Youtube pros are invasively taking over the world of fitness.
6 week bikini body promises, home workout plans, 30 day challenges – you name it, they’ve got it. They offer the moon, the stars and rock hard abs but nothing in the small print says that their plan will make us fit. Or that it will help us in everyday life. Yet individuals are buying into it and with a huge price to pay.
We’re not about that life. We recognise that there are so many people who are sailing the same ship as us towards a fitter, stronger and healthier life. We want to look strong. We want to be strong.
Healthy and functioning.
Fit for real life situations.
Our aims are with being able to hold down a physically demanding job and not need to sleep for three days after it. Or to run after young kids without heavy breathing through each step. Us ladies strive to be strong enough to handle a reasonably heavy load (lifting a box etc) without relying on a man to do it for them (I know you’re thinking it!)
The world of fitness covers a multitude of areas. It’s difficult to know where the best place is for you to fit in. We understand it’s difficult to know what’s helping you on the path to becoming a functionally fitter individual or steering you further away from said goal.
Regardless of your background – whether you’re an average gym goer, a competitive athlete, a serious fitness enthusiast – your community and environment should be of that which will help you to be of the quality of being suitable to fulfil a particular role or task.
There are countless gyms out there that will help you do exactly that and we advise that you do your research to discover which is the best suited for you. We simply can’t go through them all but we’ll leave that to you (we would love to hear in comments where your community gym of choice is!)
Our Magherafelt store manager Sarah who is also a competitive athlete has given the top 5 gym choices in the Mid Ulster area. Mid Ulster has been gifted with many professional and highly educated coaches but here is her pick of 5 gyms that each offer something different to the world of fitness.
“The Home of Strength and Fitness” is exactly that. With a range of different classes from their signature class Strength & Fitness, Metcon to Caveman, York Performance delivers programming to get individuals fitter, stronger and faster. Most recent programs include Ladies who Lift (tailored for ladies starting out with barbells and advanced lifts) and the Foundation Program which helps individuals learn the basics before trying out classes in the gym. York Performance prepares its members for a range of local, UK and worldwide competitions from Powerlifting to Fitness Championships. Jonny tailors his programs to suit each individual and keeps the best interests of every member at the top of his priorities. If you’re up for a challenge, enjoy learning new things and want to be the fittest and strongest you can be – this is the one for you.
Chris Bradley Personal Training is made up of a team of transformation coaches who specialise in helping busy people lose weight. The community of CBPT is something extraordinary and the results speak for themselves. Individuals come together to smash their goals & have fun while doing it – which is why they keep coming back for more. Weight loss is achieved but the pay off goes beyond the scales – happiness, confidence, quality of life.
CBPT has a range of Bootcamp packages on offer and have also founded the Alpha Team Project – if you like a 5am training session and aren’t scared of running the streets of Magherafelt – this is where you need to be involved!
Gareth operates a semi – private personal training facility which is designed to improve health & performance in movement, nutrition & recovery. Gareth, who has worked closely with the athletes at Ulster Rugby is a Strength & Conditioning coach whose expertise is focused on athletes training for big competitions. From MMA fighters to runners preparing for marathons, Gareth’s specialised programming enables them to be functionally fit for purpose in the game. If you’re serious about moving better, and performing well in your sport – get in touch with Gareth.
Recently rebranded as Superhero Fit – Mark places his interests in helping your average, everyday gym goer get into the condition of their lives (and be a Superhero!) without sacrificing the condition of their life. Mark, a father of two young kids, understands the struggles placed on any individual when trying to fit inside the ideals of health and fitness. He strives to make his members fit, healthy and strong, while functioning within their own manic lives. We’re all busy and we all want to be healthy – Mark’s programming is designed to enable that busy person to achieve their goals. Mark also offers an online program for parents which involves workouts that can be done from your own home & helpful nutrition advice. A new parent or a busy individual who struggles to fit gym sessions into their schedule – give Superhero Fit a try!
Another recent rebrand, the Train Station Fitness Academy is situated 10 minutes outside of Magherafelt. Owner Paddy Heaney took his class based gym to a new level when he rebranded to the Train Station Fitness Academy. He stated that the newly named academy was a place where “you just don’t lift weights. You learn why you lift weights. You learn how to lift weights. You learn to how live a fit life. You learn how to lose weight.
If you follow Paddy on social media you will be familiar with his teaching methods and his thorough explanation of absolutely anything he posts. A true advocate of practicing what he preaches. A fountain of knowledge to enable you to be functionally fit in everyday life. Paddy doesn’t believe in quick fixes and requires that you are willing to make a minimum of a 16 week commitment to his program. If you are ready to commit to the challenge and want to learn why and how to be fit and strong – get in touch with them now!
We could talk for days about the fitness industry and every individual that adds so much value to it. We believe if you want to be functionally fit, adding value to your life, the environment you immerse yourself in must be fit for purpose.
Figure out WHY your health, strength and fitness matter (general health, longevity of life, post illness, illness prevention, competition preparation, mental wellbeing) and choose a gym accessible to you that will work exactly for you.
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January. New Year. New you, perhaps. It’s everywhere since the first day of the month and year dawned on us. The majority of people vowing to do better, be better, get fitter, lose weight, eat more greens, drink more water.
If you’re reading this, and you are amongst the majority – how is it going for you? We’re into double digit days now. Are you still on track? Is the honeymoon period coming to an end? Have you already gave up because it got too tough?
We’re great at making promises. But do we actually weigh up the sacrifices and commitment it takes? Without a plan, your goal can’t be achieved. Whether you’re planning on running a marathon, losing weight, competing in a fitness competition or simply getting healthier so you can keep up with your energetic little ones – you need to know how you’re going to get there.
We want to see you succeed, however big, or small your New Year health goal is. We want it to add value to your days and we want you to scream from the rooftops when you achieve it (ok – slightly dramatic but you get me!)
We’ve drawn up our top 5 tips to help you achieve your New Year health goals. Regardless of what you’ve read on the internet, it really is quite simple.
You don’t set out on a car journey, with no clue where you’re going but hoping that you’ll end up where you want to be. You plan the route and you take the required roads to get there. Health goals are no different. Write down what you want to achieve. For example – run a sub 4 hour marathon, drink 2L of water each day, increase protein intake, eat less sugar, lose 10lbs, complete 5 Pull-ups, achieve a bodyweight Deadlift. Put a plan in place to help you get there. We love a SMART target because it works –
Specific – swap “I want to drink more water”, for “I want to drink 2L of water a day”
Measurable – tracking is key. How do you know a baby is getting healthier and growing accordingly? Because it gets weighed and measured regularly. Ensure your progress can be monitored daily to ensure success in achieving said goal.
Attainable – you must make sure that the goal is within reach. Sure, we all want to be the strongest, fittest, healthiest people to walk but goals are relative. Check where you are now and decide what the next stage of progress is. A simple goal is much easier to achieve than that which asks too much from you.
Relevant – so, you want to run a sub 4 hour marathon. You already eat well and train often. Deciding you want to learn how to swim isn’t really going to improve your marathon time. Keep your goal relevant to the outcome you desire.
Time – you need toput a time on it otherwise we’ll still be talking about it next year. Give yourself a time frame within which you need to achieve the goal. 1 month? 1 year? It doesn’t matter – whatever is best suited to you and what you aim to achieve will help you reach your health goal.
It isn’t always the case where you need to hire a PT, coach or mentor, but it does help to find someone you can be accountable to. Tell someone who is trustworthy and honest, what you want to achieve and let them help you get there. A friend, spouse or family member can hold you accountable when you’re working towards a healthier you. A coach is invaluable if you’re at competition level in your training as they can see your ability (or lack of) and maximise your potential.
If you’re like me and have 50 things in your head at any one time, you’ll benefit from grabbing yourself a mini notebook and writing things down. Every day write an action point that will enable you to stay on track. Write down how you felt during the day. Note your training session/times. Write down how you slept the night previous. Why did you sleep better? Why did you not sleep so well? It helps when you’re trying to figure out what works for you and what doesn’t.
It’s not going to be perfect. Heck, nothing ever is. You will have good days, terrible days, “I don’t care anymore” days and all the other ones in between. Learn to accept that while there is a plan in place, not every day is going to adhere to that plan. Every day is a fresh chance to give it your all. Don’t wait to Monday, Friday or next week – if you have a bad day, dust yourself off and get back to it. You’ll be thankful in the long run.
If whatever you are doing is making you miserable – it’s not for you. Health goals are there to add value to your life, not to destruct it. When you don’t enjoy what you’re doing, any negative external factor is going to have major implications. A bad day at work means you’re definitely not going to the gym afterwards. The kids driving you mad will not encourage you to stick on a pot of broccoli for lunch. Find something that you can do with ease that is enjoyable. This will only breed success in reaching those health goals.
Everyone needs goals to keep them focused and partially sane. Everyone also needs a plan on how to achieve them. We hope this has helped you decipher what is a realistic health goal and what needs to be kept in the pot.
Tell us what you want to achieve this year. Track your progress. Show the world your victory.
And always remember that baby steps still move you forward.
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We love that you all want to take care of your body.
You want to eat the best food, exercise often and are in on all the latest skin care regimes (yeah, men too!!) so you can wear that all natural glow.
But remember when your parents would always say “it’s what’s on the inside that counts”
They weren’t telling you a lie.
Your head matters most.
Health isn’t just what you’re eating. How well you’re doing in the gym. How well your skin glows.
Health is all of those things along with what you’re thinking and saying too.
How often do you take the time to actually NOURISH your mental health
All too often, we do everything that harms our mental health. It’s like eating the takeout, skipping the gym, going out 5 nights a week – except we’re damaging our own head. We put ourselves down. We compare ourselves to everyone else. We take too much on so that our schedule is beyond capacity. We don’t sleep enough. We don’t make time for ourselves. We forget to make time for loved ones.
And the list goes on.
We know it’s hard to get everything fitted in. You’re not superhuman. You shouldn’t try to be.
So how do you maintain a career, study in school or university, exercise dailym eat well, make time for family & friends, be a parent, be a wife or husband…AND be your own best friend too
Well, we’re not the experts but we do have some of our own little tips that we try to utilise often (although, it doesn’t always work out – but hey ho, that’s life & nothing Is perfect!)
First and foremost, Learn to say NO!
Stop bending over backwards and tying yourself in knots to be in places, attend events, volunteer, take on extra work when it’s only decreasing the quality of your days. Added stress to what is an already crazy world is a no- no.
Be it first thing in the morning, in the middle of the day or last thing at night – try to get a period of time in the day where it’s all about you. Take longer over a cup of coffee, read a book, put on a face mask – this is not being selfish. This is a time to unwind, gather your thoughts, reboot. Daily living is hectic for everyone – there is no shame in standing still.
There is something about the outdoors that helps us to lose ourselves. Go for a walk. Climb a mountain. Ireland has some of the most amazing walks, trails and climbs – grab your friends and embrace everything that isn’t contained within 4 walls.
This is a big one. Our society have developed this mad ideal that the less you sleep, the greater the hero you are. It’s much of the opposite. Sleep is KING. It helps us to recover both mentally and physically. Our body does so much whilst we sleep which we don’t truly appreciate. Sleep reduces stress & improves brain health massively, helping our brain to function more effectively. Babies are given consistent bedtimes – why did this change when we became adults. Get into a healthy sleep routine and be selfish about it. Turn off your phone, ditch the caffeine, remove all stressors. You’ll only thank us later!
Spending hours each day scrolling through content posted by people you haven’t yet encountered in real life is NOT INSPIRING YOU. It’s draining. Connect with others outside of your phone. Talking and doing are much better than scrolling. Social media encourages us to compare our lives when, nobody is posting the bad days or the failures. Do things with friends or arrange activities…anything that doesn’t involve obsessing over blue ticks & Instagram feeds. (We’re not saying to delete yourself off social media, but use it better and know when it’s doing you harm)
This is important and it applies to everyone. It can be when you’re simply feeling a little off and need someone to help take the weight off your shoulders. Help can be a chat, a coffee with friends, or someone sharing workload. There is no shame in asking for help, regardless of what it’s for. This will help to keep you mentally healthy. Everyone has times when they don’t feel as good as they know they could – help is always, always there.
Today, 10thOctober is World Mental Health Day, but we encourage you to make this a priority every single day.
As we said, we are not experts, but we think everyone has a duty of care to themselves to ensure they’re looking after their head and to know how to support loved ones too.
If you do feel like your mental health is getting on top of you, please speak to your GP.
]]>Louise is a familiar face in our Magherafelt store. At 19 years of age she is the baby of the team but the very heart of it. We managed to get her to be serious (kind of) for 5 minutes so we could find out a bit more about her. Here’s what she had to say
“Hi I’m Louise. I’m 50% bubbly , 20% creative , 20% caring and 11% bad at maths.”
Favourite book? I haven’t read a book since Biff and Chip days…I was asked to leave my English class on various occasions in secondary school. We aren’t off to a good start, are we?
Facebook or Instagram? Instagram
Favourite account to follow right now? Beyoncé – my mum says we look very alike
Favourite Holiday destination? Ballyronan Marina – a stones throw away from my house. You couldn’t take me much further.
Favourite food? Salmon
Dogs or Cats? I come from a family of 7 so we never really had any room for any more. I struggle to take care of my pet hamster Duncan Butterbeans so maybe 4 legged friends aren’t for me.
One thing you can’t live without? Oxygen, obviously
Poached or Scrambled? Perfectly poached.
Strength or Cardio? Pizza
Favourite Slim’s meal? Sesame and Ginger Salmon bowl. I literally eat it every.single.day.
Favourite Slim’s shake? Joker – you are what you drink, eh?
If you could give your younger self advice, what would it be? Always go to the toilet before bed…
]]>One of the great things about eating healthily is it helps to support your immune system. That means many of the foods you may already be eating can help reduce the risk of becoming sick with a cold.
Here’s our suggestions for keeping that immune system ticking over!
GINGER
A strong antioxidant, ginger also has antimicrobial and anti-inflammatory properties. It can help to stimulate circulation, which means more oxygen to body tissue, helping to move toxins out and keeping you sick free!!
Ginger can also help with stomach sickness so try adding it to a cup of tea and slowly sipping it.
You can make your own ginger tea by boiling some ginger root in water on the stovetop. After 10-15 minutes, drain the liquid through a sieve and stir in a little honey for a touch of sweetness.
Can’t be bothered with that hassle? We’ve four shakes with ginger to get you through winter, Fearon, Super Green, Bugs Bunny and Kale Cleanser!! All under our DETOX section on our drinks menu or grab our chicken noodle bowl which includes ginger!!
GARLIC
Allicin, a phytonutrient found in garlic, can help to fight bacteria and infection in the body. Garlic gives your body’s immune cells a boost, which can help to fight off common colds. Even if you’ve already been hit with a cold, garlic can help reduce the severity of the symptoms, and lead to a quicker recovery.
Why not try our Chicken satay sizzler for that garlic boost next time you’re in with us!!
CITRUS
Oranges, mandarins, grapefruit, limes or lemons are all high in vitamin C. Adding these into your diet more frequently can help your body fight off bacterial infections or viruses.
When you are stressed, the hormones released by your body can drain away vitamin C. Giving your immune system a boost can help avoid catching a cold when that all important Christmas night out is coming up!! Whether you snack on oranges or use a supplement like Berocca, there are so many ways to include Vitamin C in your diet and here’s how we can help with our drinks menu, Try out our Vitamin Twist next time you’re in – packed full of Vitamin C from Berocca and oranges and one of our most popular drinks – so a tasty way to do it!!
RED PEPPERS
You thought it was all oranges before you read this blog didn’t you? It’s ok… that’s everyones first call! But what if you’re not a fan of citrus fruits….We present the red pepper. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin.
Again our chicken satay sizzler is going to get you through winter in more ways than one!!
So there you have it, 4 immune boosting foods to add to your diet this winter, as always wrap up warm and seek medical advice if necessary.
Minimising our impact on the world around us is a vital part of our daily mission @ Slim’s Healthy Kitchen. We aim to achieve this through simple, but effective steps.
Minimal Food Waste
We have introduced a new real time procurement and inventory system that is helping us to minimise wastage on a daily basis. Through staff training and implementation of tighter controls, we have reduced what we send to landfill in 2017/18 by 50%.
Our Packaging
We recognise the impact food packaging and the plastics used within food establishments can have on the environment and we know this is an issue within our business. Something we need to do is reduce our usage of plastic and move to more sustainable solutions.
We’re aiming to remove the use of plastics entirely from our stores by April 2019.
Localised Supplier Network
We use local produce wherever we can. We are passionate about using local producers for our fruit, veg and meat products where possible. We have reduced the number of suppliers from 15 to 3 for the vast majority of our purchases, as well as moving to 3 ordering days as we’re conscious of the footprint our suppliers leave during transportation.
LED Lighting
An LED light typically uses 90% less energy than an equivalent incandescent or halogen bulb. We are in the process of changing all of our lamps to LED. Energy demand decreases and therefore less power is required in the first place (we use less). LED lighting helps the environment because the bulbs themselves can be recycled unlike conventional lamps.
Why not sooner I hear you say?
Unfortunately, sustainability is a complex issue and sadly we can’t change things overnight! We are currently investing a lot of time into researching the right fit products for both environment and keeping our food fresh. We have made a start and are committed to making changes as quickly as possible.
Today:
A number of our packaging items, like napkins and coffee sleeves, are made from recycled materials and are 100% bio-degradable.
All of the plastics we use are widely recyclable.
We are in the process of removing plastic straws and packaging and replacing them with a compostable solution. Some of our stores are currently trialing new packaging items.
In all of our stores we are phasing out the use of disposable single-use cups for sit in and moving to compostable cups for takeaway.
From the 1st of October 2018, we will eradicate the use of disposable cups and straws for sit in customers. Please note we do recognise the need for some customers to use a plastic straw and for this reason we will still have some available.
From the 1st of October 2018, we will offer a 25p discount for people using a reusable cup on any hot drink, juice or smoothie.
The Tomorrow
We will continue to consider the environment and our impact as a company in all that we do; it will help us form decisions on growth, menu changes and new products as well as how we can make the planet better.
If you have any suggestions, then please do get in touch; the more ideas the better! feedback@slimskitchen.com
]]>We are so proud of our Magherafelt store who have raised £1100 after taking part in the World’s Biggest Coffee morning for Macmillan Cancer Support.
The restaurant welcomed customers on Friday 28thSeptember, joining millions of people across the UK, taking part in Macmillan’s annual fundraising initiative, which saw plenty of cups of tea and coffee and healthy treats eaten for a worthwhile cause throughout the morning.
Customers from the town showcased their generosity as they dug deep into their pockets to help fund Macmillan professionals who play a vital role in the local community.
Slim’s Healthy Kitchen opened in Market Street earlier this year, through a franchise partnership, by brothers Ryan and Conor McGlone. They said, “We really appreciate the support the town and surrounding areas have shown us since we opened the restaurant in May. We know many people who have been faced with a cancer diagnosis or are supporting a loved one, so we were keen to help by helping raise funds for the services Macmillan provides. We would like to thank our customers and colleagues who really got behind the coffee morning helping to make it a huge success”.
For all media queries for Slim’s Healthy Kitchen contact:
Chris Love at ASG & Partners
02890802000 or chris@asgandpartners.com
]]>Cows milk is considered a normal part of most peoples diets from birth, added to cereal, drank from the carton (soz mum) and most importantly to get that frothy coffee!
Whilst it still is popular, we get its not for everyone through choice or intolerances and so we have the rise of milk alternatives!!
Here’s a few reasons why cows milk is becoming less popular;
Milk allergy – Nearly 3% of kids under 3 have a cows milk allergy, whilst most outgrow this by the age of 16, 20% don’t! We encountered this ourselves when our 8 week old baby was labelled cows milk protein allergic – with scary symptoms it was a slow process to diagnose.
Lactose Intolerance – A suspected 75% of the worlds population has a lactose intolerance! Symptoms can vary and can range from mild to severe and threatening. This condition happens when people have a deficiency in lactase, the enzyme that digests lactose
Dietary Choices – For many this can be a personal reason, vegans exclude all products from animals including liquids. Health reasons and people dieting may also restrict milk and use a lower calorie alternative.
Potential health risks – Some people may choose to avoid cows milk due to concerns over potential contaminants, including antibiotics, pesticides and hormones
The good news is there is alternatives….and we’ve got them, so let’s talk more about them and check out the macros on that alternative Flat White (8oz).
Almond Milk
Currently our most popular milk alternative and the reason for our creamy porridge. Made from ground almonds and filtered water, like other milk alternatives almond milk often contains thickeners to give a creamier consistency and prolong shelf life. Almond milk is not the alternative for you if you suffer from a nut allergy.
Almond milk is one of the LOWEST calorie milk alternatives as long as you stick to the unsweetened version.
So the macros for an Almond Flat White
Calories – 50
Fats – 3g
Protein – 1g
Carbs – 5g
Not going to give you the protein boost you’re after…but that’s not why we have coffee, right?
Coconut Milk
Coconut milk is made from filtered water and coconut cream, which is made from grated coconut flesh. In spite of its name, coconut is not actually a nut, so people with nut allergies should be able to eat it safely.
Coconut milk is more often referred to as “coconut milk beverage” because it’s a more diluted than the type of coconut milk used in cooking, which usually is sold in cans. As mentioned with almond milk there will be some starches or thickeners in there to pro long shelf life.
So the macros for an Coconut Flat White
Calories – 60
Fats – 4.5g
Protein – 1g
Carbs – 7g
So, similar to the almond flat white, but notice the higher fats. Coconut milk contains more fat than the other milk alternatives, and nearly all of it is saturated.
Coconut products have become more popular recently, partly because they contain medium-chain triglycerides, a type of fat. Some research suggests this type of saturated fat may actually help with weight loss. However, saturated fats in general are associated with increased risk of heart problems, so further research is needed.
Soy Milk
Made from Soy Beans and filtered water, again like other plant-based milk alternatives, it may contain thickeners to improve consistency and shelf life.
Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose – a solid all rounder!
So here’s the macros for a Soy Milk Flat White;
Calories – 90
Fats – 2.5g
Protein – 5g
Carbs – 12g
Higher protein, higher carbs! Similar breakdown to cows milk. Soy Milk is also good source of vitamin A, vitamin B-12, potassium, and isoflavones, plus it can be fortified with calcium and vitamin D.
The only negative, soy is a common allergen for adults and children.
And now for our new addition…
Oat Milk
Yup, exactly as it sounds – made from oats and water, blended together then strained to create a creamy texture. Similar to cows milk.
Oat milk is a great alternative for cereals and well…oats! With more fibre than any of the other alternatives it is becoming more and more popular.
Now, the macros for an Oat Milk Flat White;
Calories – 130
Fats – 2.5g
Protein – 4g
Carbs – 25g
Higher in carbs? yes! But don’t say that like it’s a bad thing! But that’s a whole other blog post!
So tell me, which milk alternative will you try next?
]]>Yesterday, I was asked to speak to a group of senior leaders from both public and private sector, on how I’m leading change through leadership in my field for the Northern Ireland I want to see in 2030, along with the individual struggles and challenges I face with in the hospitality industry.
It turned out to be a fantastic afternoon of debate and thought-provoking questions on both how far we have come, but also how far we have to go to thrive in the changing world we live in. We discussed the need to support our youth, embrace technology, and how to make Northern Ireland a place that our children want to study, work and live in.
My Background
Gary Mc Ildowney – Age 35
Husband & Father of 2
I struggled academically through primary and secondary education being diagnosed as dyslexic at the age of 6. I left school at 16 eager to get into work.
ATC Security -Apprentice Electronic Security -Engineer
WPH – Waiter, Bar tender, porter, telephonist
Café Paul Rankin – Front of house, Supervisor & Assistant Manager
ESS Security – Installation & maintenance engineer
Electrotech – Managing Director – Networking & electronic security installations
Former nightclub DJ
The Now
Founder & Managing Director of Slim’s Healthy Kitchen
3 stores (2 Owner-operated and 1 franchise)
Circa 100 Staff under my tenure
Current challenges
Staying ‘current’ as a brand
In the current day and age new food trends and concepts are opening every week. It’s vital for us as a brand to try and stay relevant and be consumers ‘go to’.
Rising cost of sales
We, as a business, are classified as ‘Fast Casual’ – That’s somewhere in between a McDonalds and a Michelin star.
Our customers are price conscious and also regular; some of them dine with us 5 days per week, sometimes twice per day. The smallest of change can cost us a valued customer.
Cost of sales for us have risen dramatically in the past 5 years and we can’t just bump our menu price to reflect it. We often have to look at making the savings in other areas and share the cost increase with the customer to try and retain the quality and value price point. As a business we have spent time and money innovating our systems and offering to ensure we still provide a menu that is good value for our customers. I am a firm believer that you occasionally have to spend money, to save money, and this has been true with the business overhauling a number of support systems in the last 18 months. With NI not having the same levels of disposable income as other areas in the UK, it is imperative we are clever with our costs.
Uncertainty of BREXIT
I like many business owners across the UK, the worst thing is not knowing. Our industry in particular relies heavily on eastern European workers as well as some of our ingredients being imported from across the continent.
Staffing
Hospitality is often seen as a stepping stone to a “Real Career” due to it being hard work, long and unsociable hours. Often, we get a lot of students that are with us for short periods of time and then move on; as a business we have to then recruit and train all over again.
How we recruit and hire? In this industry, you have a lot of companies fighting for the same people, and there’s high turnover. We have to understand the dynamic of how to hire right and keep our employees from moving simply for a £ or two.
Skills can be taught so when we do interviews we look for personality and a willingness to learn. We stress that the most important thing right now is their education and in the more mature candidates it may be family. We make our expectations clear and upfront, but we’ll also let them know that we want them to come to work and feel safe and comfortable being who they are.
They like a healthy challenge and competition. We challenge them with monthly incentives and competitions that involve the entire team not just sales staff.
We operate an Employee-of-the-month program that comes with recognition and a bonus. They also value meaningful activities—our guys and girls engage in charity fundraising as part of the localised marketing for each store. When you care about what they care about, you get great mileage when it comes to their commitment.
We acknowledge that this is a stepping-stone for many of them, and we don’t want anyone to feel like we’re trying to trap them here. But I do want them to learn work ethic. Hopefully our ethos of ‘hard work and reward’ helps any of our staff who want to pursue a career within or outside of Slim’s; I think if that approach was instilled everywhere in NI skill sets and businesses would improve.
If you’re a family member and you aspire to be a leader, then there’s a shift-leader goal, an assistant manager goal, and a manager goal. We’re extremely proud that some of our management team were some of our first hires.
The Vision
I want to see a Northern Ireland that’s more susceptible to change and soon. I wholeheartedly believe we need to embrace tourism and review trading and licensing laws to do so fully.
I want a Northern Ireland that’s “buzzing” with thriving independent businesses; a place that when my kids finish school they won’t want to leave.
I want to see more support for entrepreneurs and independent business owners that, take the chance on our towns and cities. Not just those whom export but those that are creating jobs in Northern Ireland.
]]>INGREDIENTS
Instructions
Thanks to Linwoods Healthfoods and Peachy Palate for this recipe.
]]>We are delighted to be collaborating with hospitality duo Conor & Ryan McGlone bringing Slim’s Healthy Kitchen to Magherafelt this spring.
The 2800 sq. ft. 70 seater restaurant will open on Market Street in the town employing 20 full and part time staff in front of house and chef positions.
The McGlone brothers are no strangers to the hospitality business having helped their family establish the hugely successful Secrets Nightclub and now the brothers are making their own mark through a franchise agreement.
Conor said “we have been looking out for the right business opportunity for a while and we always eat in Slim’s when we are in Belfast, so it was a perfect fit to bring our favourite restaurant closer to home’
The brothers were employed in their family business in front of house roles in Dorman’s and Mary’s Bar before training in finance and operations roles and will bring this knowledge on-board to our new location!!
Ryan commented, “We have the experience of running high footfall businesses, dealing with staff and suppliers and with the strength of Slim’s as the go-to brand synonymous with healthy eating we’re ready to get the kitchen open and start serving”.
We’re so excited to be adding to our current stores on the Lisburn Road and Belmont Road and cannot wait to include Market Street in our locations.
Slim’s founder Gary McIldowney added “Running a restaurant is a dream for many just like it was for me, it takes hard work, long hours, and a passion that can’t be bought but together with Ryan and Conor’s experience and the drive and commitment from my team we are confident of building a viable and profitable lasting relationship”.
For information on Franchise Packs please email – feedback@slimskitchen.com
]]>We know it’s a struggle, you’re stuck in the same room 9-5 and if you’re lucky you maybe have a window and a couple of breaks to gather your thoughts and prepare for what’s coming next.
BUT maintaining a good work/life balance is key when trying to improve your mental and physical wellbeing! Whilst we suspect you love your job (if not…that’s a whole other post!!) Being stuck behind a desk for 8 hours a day can have a seriously negative impact on your health both short and long term.
Here’s our 4 tips to help reduce the risks and work towards a healthier you during your working week!
Do you have any other tips for staying healthier in work? We’d love to hear them!!
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