Posts tagged food
Posts tagged food
Continuing on from my post yesterday, it’s important that you still count calories on the weekend.
It’s also important to slow down, spend some time caring for yourself and your well-being. One thing that helps me to do that is to cook up breakfast. This is slower than my weekday breakfast, I take my time, kick back, relax and eggs are great aren’t they? Gosh I love those little delicious yolky…
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…
Food. We all know that when it comes to reducing body fat or gaining muscle, what you put in your mouth has a massive influence on the situation. Fitness and nutrition go hand in hand. Fitness is not a temporary thing, and nutritionshouldn’t be either. It’s a lifestyle. You have to be active and train all year round, so your nutrition needs to be in check all year round as well. You need to…
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…
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
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:
So take that, Santa! Have a face full of these instead…
I’ve got abs to look after…