How to build muscle naturally with Danny and Izelle

Well, it's really specific to you as a human, your physiology, and the way your body responds to training but, Danny and Izelle have been lifting weights for years and as you can see, have two completely different body types and hold weight differently. However, the one thing that remains true with both of them is that the cleaner the eating, the leaner the muscle. 

Danny is currently focussing more on nutrition and less on training, whereas Izelle is focussed holistically on her journey. But, what works? What has worked for them in the past and what could work for you?

In this week's podcast, they unpack the cleanest steps they take to gain muscle, listen here:

Izelle is also sharing her protein packed baked chicken recipe to help you along on your journey! 

Mindful Eating

Honey-mustard and Rosemary Chicken tray bake

Prep time: Overnight

Cooking time: 25 minutes

Servings: 10

1.5 kg chicken fillets

brine (3 Tbsp Oryx desert salt dissolved in 1.2 litres water)

2 Tbsp olive oil

2 Tbsp raw honey

1 Tbsp onion powder

1 Tbsp mustard powder

1 Tbsp mustard seeds

1 Tbsp dried rosemary

½ tsp ground black pepper

½ tsp Oryx desert salt

1. Soak the chicken fillets overnight in the brine.

2.  When ready to cook, preheat the oven to 180 °C. Line a roasting tray with baking paper or foil and spray with non-stick cooking spray if you want to make your life easier and skip the scrubbing afterwards.

3. Remove the chicken from the brine and pat dry with paper towel.

4. Arrange the chicken fillets on the tray and drizzle first with the olive oil and then with the honey. Sprinkle over the onion powder, followed by the mustard powder, mustard seeds and dried rosemary respectively in this order.  

      Finish off with the black pepper.

1. Bake in the oven for 25 minutes.
2. Remove from the oven and drain the juices (if you would like to make a sauce, pour these juices into a saucepan with some of the ingredients used in the recipe and simmer until thickened).
3. Sprinkle the salt over the chicken and allow to cool properly before placing in an airtight container and storing in the fridge to use when needed.

Note: The trick for the most tender oven-baked chicken is to soak the fillets overnight in brine before baking and to only season with salt once the chicken is cooked.

Why we are using the following ingredients:

Mustard

Mustard contains calcium, phosphorus, manganese and magnesium in sufficient amounts to make it highly beneficial for the development of strong bones. Because I am prone to osteoporosis, I try to include mustard in my diet on a weekly basis in the form of powder and seeds by making honey-mustard flavoured dishes or dressings. Mustard also assists in the reduction of intestinal inflammation and suppressing the appetite.

Rosemary

Rosemary is not just another herb! It is an anti-inflammatory, antibacterial immune booster that helps liver detoxification and improves blood circulation.

Oryx Salt

What is the purpose of adding salt during cooking? It’s to enhance flavour, right? So why not start by using a good-quality salt to do the job? Sun-dried and unrefined with no additives will bring out the best in your food in the healthiest way possible.

Raw Honey

Salt needs sweet and vice versa to enhance taste and flavour. So when you add sweetness, choose a sweetness that has a healing effect on your body and health. Raw honey is antiviral and anti-fungal, and contains powerful antioxidants. Its helps ward off allergies, stabilise blood pressure and balance blood sugar levels. It also boosts the immune system and promotes digestive health.

Olive Oil

We all have our reasons why we prefer certain oils, but without a doubt my oil base of choice is olive oil, specifically for its amazing health benefits. Olive oil helps reduce inflammation and prevent osteoporosis, and is essential for bone health because it assists in the absorption of calcium and the mineralisation of bones, all of which are qualities I look for in a product, given my hip dysplasia and related joint pain.

Onion

Onions are a natural antibiotic and antiseptic, so are a big YES, especially in winter. They purify the blood, regulate blood sugar levels and improve digestion. They are also anti-inflammatory. In addition to fresh onions, in my pantry you will find dried onion powder and flakes.

Ground Black Pepper

Why do we add pepper to our food? When I ask this during cooking demonstrations, I always get the most interesting answers, but mostly people cannot tell me why they add pepper to their meals. My reason? It increases nutrient absorption and improves digestion, so you can get the most out of every meal, every time.

You can get last week's podcast and recipe here: How lack of sleep can make you drunk!

You can also buy your copy of the award-winning 'Mindful Eating' cookbook here!

Catch up with Danny's brand new JacPod channel and all of her podcasts here: