Beautiful Fighta

Muay Thai . Fitness . Nutrition . Skinny jeans . wayfarers . Green tea

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Mini-Muffins! Enough said…

I’ve been off sick for the past THREE DAYS from work and it’s driving me insane. I don’t do weel with resting, or doing nothing, but right now I’m at a stage where there is nothing else I can do. I got sick from running myself into the ground and giving too much over to my work, my OCD, perfectionism took over, and I needed my work to be perfect. I wasn’t even taking breaks at recess or lunch! And look where it got me, run down with a chest infection. So please, look after yourselves. When it comes down to fight-time, you are the only one in the ring, no one else, so look after the only body you have! Eat well, sleep and rest, exercise, omit positive energy, inspire others and drink lots of water! Everything else that stems from it is a bonus… Rant over…

Anywaaaaaaay, because I’ve been home for three days, I thought I’d play around with some healthy protein baking. It’s always nice to know there is a healthy ‘treat’ there for you, but it’s still following all the rules of clean eating. This recipe surprised me and turned out well. I used to make muffins all the time, but the normal, high-fat, sugary ones, so I combined my past knowledge with a few other recipes that I’d been reading around the traps and made my own flaves. The beauty about muffin recipes are, once you know the base recipe you can create any flavour! Oh, the power!! This recipe is clean, packed with protein, good fats, fibre and is paleo friendly (other than the protein powder!) I’ve been finding different brands of proteins cook better than others, so play with the recipe if you need to. Let me know how they turn out? Enjoy x x

Banana and Coconut Mini Protein Muffins

Makes 6

(I think it works out to around 120 cals a pop)

  • 1/2 cup almond meal (flour or ground almonds)
  • 1 scoop protein powder (I used unflavoured casein for this recipe, WPI works too)
  • 1/4 cup dessicated coconut
  • 1-2 egg whites
  • 1/2 mashed banana
  • 1 tbs stevia
  • 1 tsp vanilla essence
  • 1/4 cup macadamia nut oil
  • 1/4 cup light coconut milk

Heat your oven to around 180C and grease a muffin-tin with a little bit of oil.

Combine all dry ingredients in a bowl, almond meal, protein, dessicated coconut and stevia and mix well

Add all wet ingredients to the same bowl, and fold through till well combined. (Here is the point you may need to add a little more wet ingredients, dependant on the protein powder. You want it to be moist.)

Divide the mix among 6 muffin holes.

Cook for around 25 minutes or until they are just golden and cooked. They should be bouncy on the top!

Then eat!! Yummmmm! x


Notes:

Macadamia Nut oil can just be bought from the supermarket.

Also try other flavours:

  • Like Choc-tastic Muffins: omit the dessicated coconut, banana and coconut milk. Add 1/4 cup good quality cocoa or raw cacao powder and 1/2 cup unsweetened almond milk, plus the whole 2 egg-whites.
  • Chocolate, banana Muffins: omit the dessicated coconut and coconut milk. Add 1/4 cup good quality cocoa or raw cacao powder and 1/4 cup unsweetened almond milk.
  • Cappuccino Muffins: omit the dessicated coconut, coconut milk and banana. Add 1-2 tbs instant espresso coffee powder. Add 1/4 cup unsweetened almond milk.

You get the picture?… here’s other ideas

  • Energy Muffins: …with dried fruit and nuts
  • Honey and cinnamon Muffins: …with, pretty self-explanatory…
  • Blueberry Muffins: …with, you guessed it, blueberries! Yay!
  • Apple Muffins: …you can find a good CLEAN apple puree for this one as well as fresh apple. Also add raisins or sultanas for an extra treat. (Watch the sugar though)


Filed under recipe recipes paleo baking muffins dessert snack paleo snack healthy healthy living clean eating whole foods protein protein powder protein recipe diet nutrition fit fitness

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You Like Salsa? Salsa Likes you

I have been cooking this recipe since I left home. It is super easy, cheap and oh so good for you! I often cook it with chicken, but last night we had fish there and waiting, ready to cook, so I thought, ‘HUZZAH, CAJUN FISH’. Ingenious, I know!This recipe has your lean protein with the fish, your good fats from the avocado, chili for your metabolism, and your all essential vegies. I use the pre-mixed Cajun spice from the supermarket, but I have included the Cajun spices down the bottom as well. Enjoy x x

Cajun Fish

Serves 2

  • 2 x firm white fish fillets / chicken breast, diced
  • Cajun spices
  • 1 tbs Extra Virgin olive oil
  • Green veg to serve
  • 2 tbs corainder, chopped

      The Salsa. Cha cha cha

  • 1/2 an avocado, diced
  • 1 tomato, finely diced
  • Juice from 1/2 lemon
  • Juice from 1/2 lime
  • Sprinkle of Cajun Spices

Combine all Salsa ingredients in a bowl. Set aside.

Heat a pan to medium heat, add olive oil

Sprinkle cajun spices on fish generously, add to pan and sautee fish until just cooked.

Serve with half the salsa mix, top with the coriander and serve with your green veg.

Notes:

Cajun spice can be bought from any supermarket

The one I purchase contains the following flavours: salt, paprika, pepper, onion powder, dried basil, garlic powder, chilli, fennel, dried thyme

Filed under food healthy living paleo cooking recipe healthy fish dinner cajun recipes clean eating fitness fit diet nutrition

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Here Cookie, Cookie, Cookie…

As a person who is always looking for new and inventive ways to eat clean and eat healthy, I love looking around to experiment with creating fun and tasty snacks, this way I’m not getting bored and still feel like I get to eat treats guilt-free! Finding wholefood, paleo-kinda, no sugar snacks is near impossible for the everyday person or expensive, so creating your own snacks is a great way to still enjoy the little treats in life.

So protein cookies, NO COME BACK! I PROMISE THESE ONES ARE GOOD! Phew, almost lost you there. There are a lot of recipes for whey protein and clean eating and yes, sometimes these recipes SUCK and you end up baking cookies that you make you lose faith in the healthy eating train! But fear not, my lovelies!! I found a cracker *taps the table with knuckles*! I use whey protein isolate powder, but if you don’t want to use that I’m sure you could experiment with different flours eg. coconut, or almond flour.

(This recipe was adapted from a recipe I found in Australian Oxygen Magazine, Dec/Jan 11/12)

PROTEIN COOKIES

(makes 6 cookies)

  • 1/2 cup dessicated coconut
  • 1 tbsp almond butter
  • 1 scooop whey protein powder (I used unflavoured, but you could probably use any flavour)
  • 1 egg white
  • 2 packets of stevia, to taste
  • 1/2 tsp baing powder
  • 1/8 cup dates (or whatever you would like to put in it, eg carob chips, sultanas etc)

1. Preheat oven to 180C and line an oven tray with baking paper.

2. Combine all the ingredients together in a mixing bowl and mix with clean hands.

   

3. Shape the dough into golf size balls. Place onto the baking paper about 4cm apart. Bake for about 10 minutes. Serve. EASY AS PIE!… I mean cookies…

Tip: Take them out at 10 minutes or when they look just cooked. An overcooked protein cookie is a dry, unhappy protein cookie! 

I also tried experimenting with chocolate flavoured ones from raw cacao powder, however they didn’t turn out as tasty… I’ll keep you posted when I crack some other flaves… enjoy, my protein lovin’ readers…

Filed under food recipe recipes cooking baking protein protein recipe cookie healthy living clean eating Nutrition diet

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Ode To Thailand in Red

This is one of my faves and is super tastay! Since I’ve returned from Thailand recently I thought I’d post this recipe first as my ode to Thailand. I also did a cooking class there so I’d like to eventually share some of those things I’ve learnt there. As this recipe is Thai there are a few flavours you need to blend and balance; the Thai flavours of sweet, spicy, salty, but adjust quantities of ingredients to suit your tastes. As a note, I often just cook for myself after training so all recipes have been measured out for one person, it also means my recipes are fast and easy, as I don’t want to be hangry for too long.

Thai Red Curry Stir-fry

Serves 1… (and just so you know I serve it without rice)

  • 100 grams chicken diced
  • 1 tbs red curry paste
  • 2 tsp fish sauce
  • 2 tsp lime juice
  • 1 packet stevia (a natural sweetener)
  • 1 cup of mixed veg chopped (eg. zucchini, carrot, beans, peas)

Place vegies in a microwavable bowl and place on high in microwave for two minutes. (Let’s soften those babies up and speed up the process!)

Spray a wok with cooking spray. Add chicken to the wok and cook over medium heat until just cooked. Add red curry paste to the same pan and stir fry until fragrant, stirring it through through the chicken pieces.

Add the vegies to the same pan and stir through. Next, add the fish sauce, lime juice and stevia to the pan and stir through. Transfer it to a bowl and there you have it! Thailand in a flash!

Filed under recipes clean eating chicken healthy living stir-fry

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Back to Reality!

So as you may have noticed I haven’t posted in a while…in a fair while actually. After Christmas I, as you do, left the country!! I went to Bali for two weeks and had some amazing adventures, and then went to Thailand for two weeks. In Thailand I lived, trained and breathed muaythai, staying at Patong Boxing Gym and training twice a day. It wasn’t the first time I’ve visited and trained in Thailand, and that amount of training is actually what I’m used to leading up to a fight, but being in Thailand and meeting and training with new and awesome people makes the experience amazing!

Soooo I’m now back in Australia, back at work, back in training, back to clean eating and back to share my experiences. I’m sorry I haven’t been on here for a while, there’s so much in my head to share! Before my hiatus I had all these fantastic ideas of things to post: recipes, workouts, recipes, product stuff, muaythai, more recipes, how to snack like a bawse, aaaand recipes. 

So, BAM, I will begin my posting again and sharing all these awesome things with you. And I hope you enjoy them… heeeeeere’s hopin’ x

Filed under ramblings training muaythai healthy living clean eating recipes

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How-To Salad

It’s summer, Christmas was yesterday, and it’s time to get back into healthy eating. Do you know what that means? Salad! Now contrary to popular belief, I have found that you DO make friends with salad; for once The Simpsons were wrong. Everyone loves a salad. You’re body loves a salad. What more could you want? Every lunch I eat salad. Salad, salad, salad. I feel healthier, lighter, happier, and I am still able to fuel myself for the rest of the day and for training. Here’s how I do it:

  1. Portion control: measure and weigh all your food
  2. Party with variety: have different salad/veggies, dressings every day. This way you’re getting a variety of nutrients and you don’t get bored.
  3. Protein: have protein with every meal. For lunch I aim for 100grams of protein.
  4. Plan ahead: prepare all your meals in advance. Don’t leave anything to chance.
  5. Pot of tea: wash it down with a herbal tea. It will help you feel full and aid digestion. Try green tea, peppermint tea, chamomile tea, lemongrass and ginger etc.

My set salad veg, avocado, carrot (absent: 2 hard-boiled eggs. They were boiling away.)

I always base my salads around a set salad veg. This makes it easier when my sister, Steph and I do our shopping for the week, we always know what to get…

Le Salade Base:

  • Handful of baby spinach / handful of baby spinach + rocket / handful of mixed lettuce
  • ½ tomato diced
  • 6 slices of cucumber, halved 

Then decide what kind of salad it will become (dun, dun, dunnn) Add: 100grams of protein, extra veggies + salad dressing. Here are some ideas…

Le Salade Varieties: 

Chicken, mushrooms, capsicum, + seeded mustard + white vinegar

Tuna, cottage cheese, olives + drizzle balsamic vinegar

Chicken, avocado, Cajun seasoning, coriander + drizzle lemon/lime juice

Tuna, kiwi fruit + drizzle orange juice

Tuna, low-cal fetta, beetroot + salt ‘n pepper

Low-cal fetta, beetroot, walnuts + drizzle extra virgin olive oil

2 hard-boiled eggs, avocado, carrot + salt ‘n pepper

2 hard-boiled eggs, asparagus, green beans + balsamic vinegar

Pumpkin, chickpeas, coriander + olive oil + salt ‘n pepper

5 bean mix, avocado, Cajun seasoning, coriander + drizzle lemon/lime juice

Kangaroo fillet, snow peas, capsicum + ketjap manis + soy sauce + rice wine vinegar + chilli

Kangaroo fillet, carrot + dijon mustard + white vinegar

Lamb, low-calorie fetta + salt ‘n pepper

Chicken, capsicum, carrot, snow pea sprouts + teriyaki sauce + chilli

Chicken, red kidney beans, corn, salsa + cumin + turmeric + paprika + salt ‘n pepper

Tuna, potato, olives + oregano + lemon juice + extra virgin olive oil

Kangaroo, green beans, carrot + teriyaki sauce + rice wine vinegar + chilli

Tuna, carrot + salt ‘n pepper + white vinegar

So now get out there. Go make friends with salad… and you get to receive these comments that will make you smile…

“Oh you’re having salad again?”, “what is that, is that lettuce?”, “are you eating…an egg?”

Embrace le salade

Filed under recipe lunch salad diet nutrition weight-loss paleo health healthy living food

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Let’s Blow This Popsicle Stand

A healthy dessert creation and review

Merry Christmas everyone! I hope Santa was generous and kind and didn’t tempt you with too many sugary treats!

Today’s blog post is going to be a family Christmas affair. it is Christmas and I am going to involve my family; whether they like it or not! I’m so caring. For Christmas this year one of the awesome presents I received was a popsicle mould. Mum was a little sneaky and knew I had been searching for one for myself whilst Christmas shopping, and had managed to find me the coolest one of all; popsicle moulds shaped like little one eyed monsters!

                                 

So today’s blog is me taking my new popsicle moulds out for their first spin! But what flavours do I put in them? You can freeze anything! So which flavours are going to be the best kind of flavours both for health wise and taste reasons. As it is Christmas and I am spending time with my beautiful family, I am employing them to taste test my popsicles! It’s a tought job, but someones gotta do it.

I have divided them up into two categories: milky kinda popsicles and non-milky kinda popsicles. Sounds technical doesn’t it. Each popsicle is about 100ml so I have worked out the calorie count of each icy treat to that.

First there are the non-milky kinda popsicles:

              

  1. Pepsi Max-icle (1cal)
  2. Fizzy lemon, lime and bitters-icle (2cals)
  3. Organic orange juice-icle (40cals)
  4. Green tea-ice (0cal)

Then, there were the milky kinda popsicles:

               

  1. Chocolate protein-icle (1 scoop BSC hydroxycut protein. 77cals)
  2. Vanilla protein-icle (1 scoop BSC Womens protein. 82cals)
  3. Homemade no-fat natural yoghurt with banana-icle (100cals)
  4. Homemade no-fat natural yoghurt with almonds and honey-icle (216cals)

So please welcome to the Beautiful Fighta blog stage my Dad, Bob, my Mum, Lesley, and my sister, Steph.

Taste test time! Yew! Non-milky popsicles:

                                      Bob       Lesley       Steph       Me       PLACING

Pepsi Max-icle                        4              2               4              2                3

Lemon Lime, Bitters-icle    3.5            4.5            3              4.5             2

Orange Juice-icle                   4.5          4               4               4               1

Green tea-icle                          2             1               2               1               4

Final Result: our very scientific findings (haha) found that we all liked the OJ-icles the best, for texture and taste as it was almost like a sorbet. At only 40 calories they are not too much of a dint, but if you’re worried about you’re calorie count then the lemon, lime and bitters came a very close second as it was very refreshing and had a touch of nice sweetness. The pepsi max had good flavour but you need to like cola and the flavour disappears quite quickly. The green tea lost all it’s flavour when it froze.

Now for the Milky-kinda Popsicles:

                                     Bob      Lesley      Steph      Me     PLACING

Chocolate Protein-icle             3.5             1                3            3              3    

Vanilla Protein-icle                  3.5             1                3            2              4

Yoghurt and Banana-icle         4              2                3            3.5            2

Yoghurt, Almond, Honey-icle  5              4                4            4              1

Final result: hands-down the whole family enjoyed the Natural Yoghurt with Almond and honey the best but all were conscious of the calorie count. We all decided that if we were to do it again we would combine the recipe of the almond and banana popsicles by adding honey or sweetener (eg. Stevia) to the Yoghurt, Banana-icle. By adding honey to the Now-Fat Natural Yoghurt and Banana-icle it brings the calorie count to about 140cals, by adding just stevia it would stay around 100cals. Mum and Dad don’t eat protein powder and Mum hated it (hehe), she found it powdery and felt it tasted like raw flour, blah.

So I actually found these “scientific” results quite different to what I thought. I’m looking forward to making a batch at home and when I’m craving a cold, summery, sweet treat really bad I will pull out my OJ or Lemon, Lime and Bitters popsicle! Nom. What flavours can you create?

Kat x

Filed under dessert diet healthy living nutrition recipe weight-loss health

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Christmas Goals, Christmas Goals, Christmas All the Way!

It’s Christmas Eve!! Santa comes tonight!! However, I ain’t leaving Santa no milk and cookies, I’m leaving him celery and natural peanut butter. Protein and greens Santa, protein and greeeens.

This is one of the best times of the year. It’s hot, and sunny and we get to spend awesome times with family and friends. My family is a very close family and I don’t think we have ever spent a Christmas apart. However, because we love each other’s company so much we do tend to get a little over excited when we see each other; and when I say over excited I mean we eat and drink way too much. Does laughing too hard cancel either of those out? No? Oh well, we try anyway…

I love my family but sometimes when I’m training a lot or working towards a fight I do find these times so hard. To train hard I have to make sure I am putting the right fuels into my body, and putting in the wrong thing even if it’s miniscule, you do feel it. There have been times around family birthdays, but I’m trying to drop weight for a fight; oh man that sucks so bad! It’s hard to be around the people you love and they are all having a wonderful time enjoying each other’s company, drinking, eating platefuls of food, and chocolate. I used to get a little bit of pressure from them, but now they are incredibly supportive of my goals, and my choices. They worry if my training, life balance is a bit out of whack, but that’s just because they love me.

Luckily this Christmas I don’t have to be incredibly careful watching what I eat, but I don’t want to be too silly, as I am fighting at the end of January and February. My last fight was two weeks ago, and I’m just coming back into training now after two weeks of rest, and when I say rest I mean NO training, more sleeping, and a few more carbs! It was nice, good times, good times. Now, these ‘good times resting’ did result in me putting on a kilo, dammit. Overall, that’s not too bad really. There are a lot of fighters that put on 5-10kg and I’m nowhere near that. Yay. I do want to stay small as I’m fighting at 54kilos at the end of February and my trainer suggested fighting smaller. That. Will be. Tough.

So, to get through this holiday season, enjoy my time with my family, and keep working towards my fitness goals, I am going to set myself Christmas goals. JINGLE GOALS! I am going to be proud of myself on Christmas day, and after it. No matter what…

My Christmas goals:

  • I will drink my normal 2-3 litres of water per day
  • I will train every day
  • I will still eat my normal 5 small meals per day in the Christmas lead up and post Christmas wind down and prepare things in advance (eg. To have my silent snack assassin almond stash in my bag)
  • I will still eat clean; whole foods, fruit, vegies, protein, avoid the things I don’t eat anyway like sugar! And on Christmas Day, to NOT overindulge on sugar. (It gives me heart palpatations. Does it stop me from eating it? Ummm no)
  • I will serve myself small servings, no more than I normally eat.
  • When I’m full I will push my plate away.
  • I will be proud of myself, my eating and my training after Christmas day
  • I will still be focused and disciplined with my training and the fuel I put into my body
  • I will enjoy my time with my family, not be over-obsessive about my food and training, and have an nice even balance around Christmas time
  • I will train hard leading right up to Christmas day. Every second counts.
  • I will get up early and train Christmas morning, and enjoy the beautiful Christmas morning outside. Have you ever been out Christmas morning? It’s so quiet!
  • I will have a Christmas Day afternoon siesta. It has to be done. Therefore it gets a goal.

So take that, Santa! Have a face full of these instead…

I’ve got abs to look after…

Filed under ramblings Christmas fitness training muaythai health healthyliving nutrition food paleo

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Roast It Baby, Like a Lamb

As it is holiday season I thought I’d put up a recipe that is a bit more, mmm… special. A lot of my recipes are quick, easy and super simple dishes that you can just throw together, as they are dishes that I need to throw together straight after training late at night. But don’t freak out! Even though this dish does take a bit longer time wise, it is still easy, super simple and fresh. Aaaaah yes, it ticks all the boxes!

I cooked this dish after my last fight during my rest week. I just felt like cooking, but I also wanted to do something nice for my sister who had been a little rock for me prior to my fight and on the fight weekend. Not only did she drive me to and from the weigh-in, she prepared my fight song and dropped it into the DJs, put up with my irritability leading up to the fight and waited patiently outside our house for two hours while I was cutting weight and she was locked out of the house… I know right?! She’s amazing! Who does that?! So you know what I did? I cooked her a roast lamb. Doesn’t quite match up to all those things she did, but look, a roast is nice too…

Roast lamb on a bed of Pumpkin Mash and Wilted Spinach

Serves 2ish  with left overs…well mine did anyway…

  • Mini lamb leg roast (300-500gms)
  • Fresh rosemary sprigs
  • 2 cups pumpkin, chopped into even size cubes.
  • 2 large handfuls baby spinach
  • 1 tbs white vinegar
  • Greens to roast (1 cup per person - broccoli, asparagus etc)
  • sunflower seeds

Turn oven on (good instructions hey!) to 180 degrees celsius. Then place a heavy bottom roasting pan on the stove and heat. Drizzle your lamb roast with a small amount of olive oil and salt and pepper. Sear the roast in the pan till literally just brown. Take it all off the stove. All of it. Now, in the bottom of that same roasting pan, you may need a light spray of olive oil, place your rosemary sprigs, then lie your lamb on top of them. Put the roast tray in the oven.

The time it’s in there depends on how big your roast is, so as much as we like to pretend it doesn’t, size does matter. You aim for 500gms you cook for 30mins. Mine was 300gms so I cooked it for 20mins.

Now for the other stuff:

About half way through your lamb cooking time, turn your lamb over, and throw your greens for roasting in the roasting pan next to the lamb.

So while the roast is happily doing its thang we prepare the other stuff. Steam your pumpkin in a steamer (steam in a steamer! Who would have thought!) Once the pumpkin is soft remove from the steamer and place in a bowl. Season with salt and pepper, and then with a fork mash like crazy, till it turns to pumpkin mash.

Bring a saucepan full of hot water and your vinegar to the boil. Place the baby spinach in the water until just wilted, then remove from the water and drain well.

Remove the lamb from the oven and let it rest while you prepare the plates!

Place your pumpkin mash on the plates and top it with the spinach. Slice your lamb in thin slices and measure approx 100g per person, place the lamb on top of the mash and spinach. Serve with the roasted greens sprinkled with the sunflower seeds.

Phew! We got there! Enjoy :)

 The dish with roasted asparagus…mmmm

Filed under dinner nutrition paleo recipe healthy living

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Power Up, Power Smoothie

This. This next recipe means a lot to me… So that’s why I thought I’d share it early on! It is one of my favourite concoctions and is my current breakfast staple. And boy oh boy, do I love breakfast. Out of all the meals of the day breakfast is the meal I most look forward to (so I don’t understand people when they say they don’t eat breakfast. You is crayzay). I don’t function without food. I’m lethargic, I’m sleepy, I’m depleted, I have nothing. No fuel. Until I have this smoothie! Bam! It has everything, and it gives me the fuel I need to start my day, plus it’s super tasty.

Powering up in 3…2…1…

Kat’s Breakfast Power Smoothie

Serves 1

  • 1/2 banana
  • 1/2 cup berries (I use strawberries and blueberries)
  • 1 tbsp oats/quinoa
  • 2 tsp sunflower seeds
  • 1 tsp pepitas
  • Scoop of chocolate protein powder (I use Balance: Lean Ultra Ripped Protein)
  • Sprinkle of cinnamon
  • 1/3 cup skim milk (I use lactose free skim milk)

Blend it like you mean it! and voila, breakfast smoothie ahoy.

Now, feel free to change any of these ingredients to suit you or your tastes or create your own POWERFUL POWER SMOOTHIE. You can use any type of fruit you like (I have used kiwi fruit and orange before and that was surprisingly tasty). I have also used chia seeds, instead of sunflower seeds and pepitas, or linseed but my tummy didn’t really seem to like the linseed. I have also tried different grains in my smoothie. I normally use oats, but I am currently using quinoa and with that sometimes add in a small handful of Freedom Ancient Grains Cereal.

If you are training in the morning it is a great easy breakfast to have afterwards and it can be made the night before, however it does taste better fresh.

Try your own, let me know what you think :)

Filed under recipe fruit protein