Posts tagged diet
Posts tagged diet
So it’s the weekend. You ate all your prepped and organised meals for the week, and now you are left with what ever is in your fridge. Now you are left with weekend activities and eating around them. What do you eat for breakfast? What do you eat for the day, for the weekend without going off plan? This is something I think a lot of us get stuck with on the weekends. Or we don’t track or count…
So this week has been eye opening for me. I jumped on the scales for the first time in a LONG time, and I pushed out 82.5kg… I jumped off those scales pretty quick. It’s not the first time I’ve weighed in around that mark, only six months ago to be precise. But that time I was actually a wee bit chubby after a good Christmas and some extended time away from training.
I thought to myself, how can…
Ok ladies, this is for you… a lot of ladies who speak to us and who are working with us want to lose weight. And I know, women in general are always aware of the following things: lose fat, tone up, look great in that dress for that function, look awesome in a bikini in summer… Well, I’m telling you now, to do this, you need to lift weights.
I’ve heard a few ladies mention that they are unsure…
So building on from my post earlier. I have meal prepped my lunches for the next 5 days, in the form of Moroccan Turkey. This way I can just grab’n’go during the week and know that I’m still getting all the right goodies. I can also put a whole recipe into MyFitnessPal and then it’s there to add in each day…
I planned the amount of ingredients before I cooked to suit my calorie and macro needs.…
We’ve all heard the age old saying ‘failing to plan, is planning to fail’, and in terms of reaching your health and fitness goals, this is so true. If I don’t plan for my week ahead today, by setting my days for training and preparing what food I will eat, then I know I fail, feel rushed, eat the wrong things, ad don’t train as hard. So let’s take a breath and prepare the week ahead…
Have you ever started something but haven’t finished it? You know, those gym memberships you buy but just stop going? Or the running routine you set yourself to start at 5am in the morning? Or the newest diet you try but end up eating something you’re not supposed to so just finish the whole cake?
We all start a fitness program with the best of intentions. In our heads, we think we have a clearly…
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
(I think it works out to around 120 cals a pop)
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
Macadamia Nut oil can just be bought from the supermarket.
Also try other flavours:
You get the picture?… here’s other ideas
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
The Salsa. Cha cha cha
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.
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
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)
(makes 6 cookies)
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…
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:
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:
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