Archive | August, 2012

More Car Troubles

24 Aug

Yep, I’ve had more problems with my car!! I got stuck at my boyfriend’s house at the start of this week because my car wouldn’t even start… I ended up having to replace the battery altogether 😦 my wallet is looking extremely sad and empty at the moment!!!

This was my last week in aged care/rehab… I’m looking forward to  next week!! Surgery woo!! 🙂 can’t wait.

Motivation: Nathalia Melo. So jealous of her tiny waist!

 

Ok due to my financial situation I was a bit stingey on food this week. However, I do have a couple of new recipes to share with you! 🙂

Food plan:

 

Meal 1/Breakfast:

This is what my boyfriend has for breakfast every morning (he never used to eat breakfast but I’ve talked him into it haha). this is a quick and easy omelette that he chucks together every morning – he has the mushroom and tomato cut up in advance so it’s even easier!!

Boyfriend Scrambled Eggs

Serves 1

200g egg whites

1 egg

1/2 portobello mushroom (handful)

1/4 tomato (pinch)

1-2 slices shaved ham (or cooked and diced chicken breast)

Sprinkle of low fat tasty cheese

This is how my boyfriend does it, and I know it’s not the normal way of making scrambled eggs but it tastes awesome so I don’t see anything wrong with it!! –

Cook the mushroom and ham in a large frying pan (medium-high heat)

Once the mushroom is cooked, pour in egg whites and crack an egg in. Stir the egg in (with a wooden spoon)

Throw in tomato and cheese, then stir every now and again until the egg is all cooked!!

 

Meal 2:

Banana Bread Muffins

 

Meal 3/Lunch:

Leftovers 🙂

 

Meal 4:

Choc Fudge Protein Brownies.

I added about a tbsp of hemp seeds and a tsp of chia seeds for extra texture and nutritional goodness!

 

Meal 5:

All of the ingredients for this recipe cost me only $15.00, including the whole half dozen carton of eggs and 1L of egg whites!!

Chicken and Mushroom Quiche

Serves 4

1 cup egg whites

1 egg

1/4 cup reduced salt chicken stock

1 tsp reduced salt tomato paste

250g chicken breast – diced

200g mushroom – chopped

1 small onion – sliced

1 cup broccoli – chopped

Handful of spinach

Preheat oven to 180 degrees

Cook chicken breast on a frying pan

When nearly completely cooked, add onion, mushroom and broccoli

While that’s cooking, whisk together the egg whites, egg, chicken stock and tomato paste

Just before removing from the heat, add spinach to the chicken and vegie mixture

Pour the chicken and vegie mixture into a casserole dish

Pour egg mixture over top (it’ll fill in the gaps)

Cook for 20 minutes (or until egg is cooked – knife comes out clean)

Nutritional info: per 1/4 serves

Calories: 133

Total fat: 2.2g

Total carbs: 4.1g

Sugar: 1.2g

Protein: 25.0g

 

Meal 6:

This is so yum!! I got the recipe from www.tasty-health.se but altered it slightly according to what I had in my pantry :). I’ve written below what I used because it tasted awesome!

 

No Bake Choc Fudge

Serves 4

4 tbsp coconut flour

1 tbsp coconut butter

1 scoop chocolate protein powder

2 tsp unsweetened cocoa

8 serves Stevia

5 tbsp water (feel free to add more/less depending on the consistency of the mixture)

Mix all ingredients together and press into the bottom of 4 silicone muffin cups

Set in the freezer for about 15 minutes

I topped these with a tbsp of fat free Greek yoghurt that was mixed with 4 serves of Stevia – this tasted just like chocolate fudge with cream!!!

Nutritional info (including Greek yoghurt): per 1/4 serves

Calories: 104

Total fat: 3.8g

Total carbs: 7.8g

Sugar: 2.0g

Protein: 9.0g

 

 

Never give up!!! Keep at it 🙂

If a system or routine isn’t working for you, change it and make alterations so that you can reach your goals!! I’ve had to make a few modifications recently – I’ve put up little post-it notes to (attempt to) stop myself from snacking in between meals (see below). I’ve also started going for morning walks; I always gets up early but I usually just laze around for a few hours before actually doing anything constructive. So I’m pushing myself to get outside and wake myself up by going for a quick 30 minute walk 🙂 I used to jog every morning and I didn’t realise how much I miss being outside so early!! So fresh :). Also I’m trying to cut out my tv/movie watching because I tend to eat whilst sitting in front of the screen. Instead, I’m trying to get back into reading, which I enjoy a lot more anyway.

 

Things aren’t going to change by themselves – if you’re not happy with something, do something about it and learn from your mistakes 🙂 xx

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When The Alternator Fails…

18 Aug

I had a shocking start to this week.. on my way driving back to my uni accommodation from my boyfriends house my car broke down. Twice. I got towed – twice – and ended up having to leave my car at an auto electrician an hour away from anywhere convenient for me. It took me an extra 5 hours to get home and I wasted my entire day. Eugh, not happy. No gym, no car, and a big hole in the wallet. Times like this I get very down in the dumps, but I managed to (only just!) keep my head up, and by Wednesday arvo I had my car back again. Turns out the alternator – which normally charges the car battery whilst driving – had stopped working, subsequently causing my battery to run flat. I have such a love/hate relationship with my car hah.

I had an assessment due on Friday, and lets just say that I’m sooo glad it’s the weekend!!

Motivation: Margret Gnarr

 

This weeks food plan:

 

Meal 1/Breakfast:

I tried a DIFFERENT PANCAKE RECIPE!! And it was really yummy!! 🙂 I modified the recipe a bit from this one: dashingdish.com/recipe/strawberry-protein-pancake-roll-ups-w-yogurt-filling/

Vanilla Protein Pancakes

Serves 1

1/4 cup no fat Greek yoghurt

1.4 cup vanilla protein powder

1/2 tsp baking powder

2 egg whites

1/2 cup ground oats

1/8 cup water

3-5 serves of Stevia

Blend all of the ingredients, then cook in frying pan – 1/3 scoop of mixture per pancakes makes 4 small pancakes

I really enjoyed these with a squeeze of lemon juice on them

Nutritional info: 

Calories: 369

Total fat: 5.3g

Total carbs:35.6g

Sugar: 7.0g

Protein: 42g

 

Meal 2:

These cookies are awesome!! Brazil Choc Cookies from www.tasty-health.se (beware, her page is in swedish)

Serves 8

1&1/2 cups ground oats

1 tbsp vanilla whey powder

1 pinch salt

1 pinch baking soda

1 tbsp coconut butter

4 serves of Stevia

2&1/2 tbsp almond milk (or any milk)

20g brazil nuts – chopped

20g unsweetened chocolate – chopped

Preheat oven to 180 degrees

Mix all of the dry ingredients first, then add the wet ingredients (may want to use your  hands to mix it)

Bring the mixture together into one big piece of dough (I needed a splash more of water to get it to all come together)

Roll into 8 separate cookie balls, and put on a baking tray lined with baking paper

Bake for 8-10 minutes – allow them to cool completely (they will become more solid as they cool)

Nutritional info: per 1/8 cookies

Calories: 122

Total fat: 6.3g

Total carbs: 10.6g

Sugar: 0.9g

Protein: 4.8g

 

Meal 3/Lunch:

Madras Kangaroo Curry, from www.macromeats.com

Serves 6

1kg kangaroo mince

1/3 jar Madras curry paste (in Woolworths it was labelled as Tikka paste)

1 large onion – diced

1&1/2 cup reduced salt chicken/beef stock

400g canned tomatoes (optional but I added)

2 cups frozen peas

Fresh red chilies – finely chopped – or chilli flakes

Fry onion in a little bit of oil until translucent.

Add curry paste and cook until aromatic

Add kangaroo mince, mix well and cook until browned (stir to break any lumps)

Add stock and tomatoes, and stir well (may also add chilies)

Bring to the boil whilst stirring, then reduce the heat to simmer

When liquid is reduced by half, stir in frozen peas and continue to simmer until desired consistency is achieved

Nutritional info: per 1/6 serves

Calories: 253

Total fat: 4.5g

Total carbs: 14.9g

Sugar: 3.9g

Protein: 38.5g

 

Meal 4:

Crustless Berry Mini Cheesecakes from www.proteinpow.com/

Serves 10

170g no fat Greek yoghurt

2 tbsp cottage cheese

1 tbsp coconut flour

1/4 cup dried berries (I used goji berries – superfood!!)

2 fresh organic eggs (I subbed in 1/3 cup egg whites)

1/4 cup vanilla whey powder

Stevia, to taste

1 cup berries (I used frozen blueberries)

Preheat oven to 170 degrees

Blend all ingredients except fresh/frozen berries

Add fresh/frozen berries – try not to squish them!

Pour into muffin tray and bake for about 20 minutes

Nutritional info: per 1/10 mini cheesecakes

Calories: 42 (!!)

Total fat: 0.4g

Total carbs: 4.0g

Sugar: 2.3g

Protein: 5.5g

 

Meal 5:

Can’t wait to eat this… I modified the Free Range Chicken Laksa from www.masterchef.com.au

Serves 4

600g chicken breast – thinly sliced

230g jar laksa paste

3 cups reduced salt chicken stock

400mL can lite coconut milk

1 bunch choy sum – stalks trimmed off and cut into 5cm lengths

1/2 cup each of fresh coriander, mint, and Thai basil leaves

125g fresh bean sprouts (to serve)

1 small red chili – seeded and thinly sliced (to serve)

2 tbsp chopped unsalted peanuts (I left these out)

Lime wedges (to serve)

SlimPasta Angel Hair noodles (no carb noodles)

Heat a wok over medium-high heat and spray with oil

Add chicken and stir fry until cooked

Add laksa paste and stir fry for 30s or until fragrant

Stir in stock, bring to the boil, then add coconut milk and choy sum

Simmer for 2 minutes

Stir in fresh herbs

When serving, put noodles and bean sprouts in the bottom of the bowl, then pour the laksa soup over.

Top with chilli, extra fresh herbs and peanuts. Serve with lime wedges

Nutritional info: per 1/4 serves

Calories: 272

Total fat: 6.9g

Total carbs: 21.2g

Sugar: 10.1g (usually I wouldn’t go above 5g of sugar per meal)

Protein: 36.8g

 

Meal 6:

WW chocolate mousse

 

Also, I though I’d share this easy salad that I absolutely love – Chicken and Avocado Salad

Serves 1

100g of chicken breast from a roast chicken (I just buy the pre-roasted chicken from Woolies) – shredded

5 walnuts – chopped

1/4 avocado – diced

Dash of flaxseed oil

As many mesclun leaves as you want

Mix it all together (but try not to smoosh the avocado too much)

Nutritional info:

Calories: 414

Total fat: 30.8g (but only 2.7g is saturated! This salad contains all really good fats; they trigger your brain to make you feel full)

Total carbs: 4.8g

Sugar: 0.8g

Protein: 28.2g

 

Stop waiting, start now 🙂 only you can change yourself!! xx

Iced Tea and Jelly Slice

17 Aug

HAPPY FRIDAY EVERYONE!! This w/e could not come soon enough..

This is just a mini-post, I’ll be sending out the usual post tomorrow, but I wanted to tell you about these recipes!

Latest obsession – BCAA Jelly!!

Serves 1-3

2 scoops BCAA powder (I have Scivation Xtend Raspberry Blue and Watermelon Madness and both are delicious!!)

1&1/2 tbsp unflavoured gelatine

500mL cold water

100mL hot water

Mix the bcaas in with the cold water (easiest in a shaker) and blend well

Separately, mix the gelatine and hot water until the gelatine is dissolved (this smells really bad…)

Combine gelatine with the bcaa mixture and mix well

Pour into container(s) and place in the fridge until set!! Tastes awesome and is perfect for an inbetween-meal snack 🙂

Nutritional info: for the whole lot!!

Calories: 10

Total fat: 0g

Total carbs: 0g

Sugar: 0g

Amino acids (protein): 19g

 

Thanks to the discovery of this guilt-free jelly, I’ve decided to try making a healthy version of a jelly slice!!

First attempt of Protein Jelly Slice

Serves 16

Layer 1:

3/4 cup ground oats

~2tbsp coconut butter

Mix (with your hands if you like :)) the oats and butter, then flatten into the bottom of a high-sided baking pan

Layer 2:

2 tbsp unflavoured gelatine

14 serves Stevia

1 tsp salt

2 eggs (beaten)

1 cup milk (I used almond milk)

3 cups low fat cottage cheese

1 tbsp vanilla extract

1 cup no fat Greek yoghurt

Mix the gelatine and Stevia, add eggs and milk.

Cook on top of a stove until mixtures has thickened up a bit

Remove from heat and allow to cool before putting the mixture in the blender

Add cottage cheese, vanilla, and Greek yoghurt, and mix until smooth

Pour on top of layer 1, then put in the fridge to set (takes several hours)

Layer 3:

1 scoop Scivation Xtend Watermelon Madness BCAA

3 tsp unflavoured gelatine

250mL cold water

50mL hot water

BCAA + cold water, then gelatine + hot water, then both together

Pour over cheesecake layer, then put in the fridge again!!

Ok so this tastes awesome!! Was a little bit sloppy though; I think next time I will half the amount of cheesecake layer (layer 2).

Nutritional info: per 1/16 slices

Calories: 101

Total fat: 5.1g

Total carbs: 5.9g

Sugar: 3.2g

Protein: 7.4g

 

And finally, other Jamie Eason foodies and I were talking this week about how to make green tea tolerable. It’s so high in antioxidants (anti-cancer) but I just can’t stand the taste. Someone suggested this and I made it and it’s surprisingly good!!

Lemon and Mint Iced Tea

Serves 2

2 green tea bags

500mL water

1/4 lemon

Handful of mint

2-3 serves Stevia

Boil the water and allow to cool a bit (until it’s 85 degrees to be specific..)

Throw 2 green tea bags in and allow them to brew for 2 minutes

Slice the 1/4 lemon, then throw that, the mint, and the Stevia into the green tea mix

Leave it in the fridge to cool (I waited until it was completely cooled down)

Drink!! Would be even more delicious with some ice cubes haha so refreshing!! PS my boyfriend warned me it’s not a pretty picture, but I don’t have any big beautiful glasses to show off the iced tea – trust me, it tastes better than it looks!!

I’ll report back tomorrow with next week’s food plan!! x

Caffeine Addiction

11 Aug

I’m sure it wouldn’t surprise you that the life of a medical student can get pretty busy. This year has actually been a lot cruisier than previous years, but early starts are causing me to start relying on coffee to wake me up. I hate this and I’ve never wanted to become like my mum – she literally cannot even say good morning until she’s gulped down her cappuccino haha. But I found out recently that a coffee a day is protective against cardiovascular disease and type 2 diabetes, so I figure one coffee a day is acceptable :).

Anyway I decided to try this after I got back from the gym today, for something different – a Protein Mocha Latte (inspired by the recipe on www.proteinpow.com).

Serves 1

2 tsp of instant coffee (or a double espresso if your a bit fancy)

Hot water

1/4 cup lite coconut milk

1 scoop of protein powder (I used optimum nutrition 100% gold standard double chocolate whey protein yummm…)

Put the coffee in a coffee mug, then add hot water until the mug is about half full.

Stir in coconut milk.

Add protein powder last. Enjoy your caffeine-filled protein hit 🙂

Nutritional info: per 1 mug of coffee

Calories: 158

Total fat: 4.6g

Total carbs: 3.5g

Sugar: 1.0g

Protein: 24g

 

Now that you’ve woken up a bit, here’s the motivation for the week: Marzia Prince (I want her quads…)

This week’s menu:

 

Meal1/Breakfast:

Pancakes!

 

Meal 2:

These are so fluffy and yum!! These are Coconut and Vanilla Whey Protein Cakes from www.proteinpow.com.

Serves 9 (on the original website she makes 5 mini cakes, but I made muffins)

3/4 cup egg whites

1/4 cup vanilla whey protein

2 tbsp coconut flour

4 tbsp chestnut flour (I subbed in oat flour)

3/4 cup quark (I cannot find this anywhere – I used low fat cottage cheese)

1/8 cup shredded coconut

1/2 cup lite coconut milk

1/4 cup oat flour

1 tsp baking powder

1 tsp baking soda

Blend all the ingredients together.

Bake at 160 degrees for about 20 minutes (muffins take less time than mini-cakes).

I want to try these with a dollop of peanut butter on top but I’m currently all out :S these are yum by themselves too though!!

Nutritional info: per 1/9 muffins

Calories: 71

Total fat: 2.0g

Total carbs: 5.6g

Sugar: 0.8g

Protein: 7.0g

 

Meal 3/Lunch:

Delicious recipe from www.bestrecipes.com.au – Slow Cooked Moroccan Chicken.

Serves 6

1kg chicken breast – roughly chopped

1 onion – diced

2 leeks – diced

425g tin diced tomatoes

4 cups diced butternut pumpkin

425g tin chickpeas – drained and rinsed

1 tbsp ground cumin

1 tbsp ground coriander

1 tbsp ground cinnamon

1 tsp salt

1 tsp pepper

3 cloves garlic – minced

1 tbsp tomato paste

1 tbsp grated lemon rind

1/2 cup chicken stock

1/4 cup coriander – finely chopped

3 tbsp lemon juice

1/3 sultanas (I’ll probably leave these out)

Throw all ingredients, except lemon juice and sultanas, into the slow cooker and stir to combine.

Cook on low for 6 hours, or high for 3 hours.

Add lemon juice and sultanas and heat for 15-30 minutes.

Nutritional info: per 1/6 serves

Calories: 217

Total fat: 2.4g

Total carbs: 8.7g

Sugar: 1.0g

Protein: 37.6g

 

Meal 4:

Again I whipped up a batch of Triple Chocolate Protein Cake Bars – this time I used lite coconut milk instead of almond milk (because I wanted to use up the opened can) and added hulled hemp seeds. So so good. This photo was taken watching the closing ceremony 🙂

 

Meal 5:

Another new recipe – this time from www.thegraciouspantry.com. This Lemon Zucchini Chicken is really different to what I usually have, but I felt like mixing things up a bit and keeping myself excited about clean eating :). I’ve found that after freezing and reheating this meal it doesn’t taste overly great… the zucchini seems to go a bit rubbery or something. It’s nice fresh, but unfortunately doesn’t freeze well.

Serves 8 (but I divided mine into 4 serves)

900g chicken breast (the lady at the deli only gave me 700g…) – chopped into cubes

500g zucchini – chopped into cubes

1 medium red onion – chopped

Juice of 2 lemons

Zest of 1 lemon

1 tbsp garlic powder

(I also added about a cup of chopped broccoli)

Saute the onion in a frying pan.

Add all other ingredients.

You can remove the excess liquid in the bottom of the pan – I kept this because I will be reheating my food and the extra liquid will prevent it from drying out)

This will be really good with brown rice (if I was to have this for lunch).

Nutritional info: per 1/4 serves

Calories: 245

Total fat: 2.2g

Total carbs: 11g

Sugar: 5.5g

Protein: 42.6g

 

Meal 6:

The usual protein mousse 🙂

I hope you’re all hitting the gym and keeping up the clean eating!!! x

Chicken to the Rescue

7 Aug

Thanks to my mixup between red wine and red wine vinegar, I was left in need of a quick rescue meal. This was super easy and really yummy!!

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Dukkah Chicken

Serves 4

About 4 tbsp dukkah mix (I bought mine from a little market in Sydney, but you should find some in the supermarket – alternatively you can make your own but due to this being a last-minute thing, I didn’t have time)

1 egg

2 chicken breasts

Slice the chicken breasts in half lengthways.

Whisk the egg in a small bowl.

Sprinkle dukkah mix on a plate (may need to do 1 tbsp at a time to prevent it all clumping onto the one piece of chicken).

Dunk the chicken in the egg, then cover in dukkah.

Pan fry the chicken breast until no longer pink on the inside. Easy peasy!!

I liked this as is, with a side salad and flaxseed oil dressing, but it’d also be nice with fat free Greek yoghurt

Nutritional Info: (per 1/4 serves)

Calories: 237

Total fat: 7.9g

Total carbs: 1.7g

Sugar: 0.8g

Protein: 37.4g

Dementia and Red Wine Vinegar

6 Aug

I started a new rotation last week – I’m going to be spending the next 4 weeks in the rehab centre of the hospital. Meeting the patients with dementia is a whole new experience for me, and is very confronting.

Meanwhile, I’m still working on the leg situation – I got some advice from fellow fitties and they suggested that rather than focus on decreasing my quads, I should aim on increasing my calves to even out my legs.

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Motivation for the week – Nina Silic!! Total hottie 🙂

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Weekly food plan:

 

Meal 1/Breakfast:

Blueberry pancakes!! + sugarfree maple syrup mmm 🙂

 

Meal 2:

Leftover Peanut Butter Chocolate Chip Protein Cookies from last week yum!!

 

Meal 3/Lunch:

Again, leftover Slow Cooker Thai Chicken. This is how I normally eat my weekly prepped meals haha.

Image

 

Meal 4:

Tried some different muffins, this time Blueberry Protein Muffins from skinnymom.com. I didn’t take a photo because they stuck like CRAZY and turned out a bit of a mess (please please please use muffin pan liners!! Foil ones, because otherwise you’ll struggle to separate the paper from the muffins…) but they are really yummy!!

Serves 6 big muffins or 12 small muffins

1/2 cup whole wheat flour (I used oat flour)

1 scoop vanilla whey protein powder

1/2 cup skim milk (I used almond milk)

1/4 cup sugarfree maple syrup (LOVE THIS STUFF!!)

4 egg whites

1/4 cup sweetener (I put in about 12 serves of Stevia)

3 tbsp sweetener Brown sugar (I have no idea where to find this, so I left it out and they turned out fine)

2 tbsp light whipped butter (I substituted fat free Greek yoghurt)

1/2 cup blueberries

2 tbsp unsweetened applesauce

1&1/2 tsp baking powder

1/2 tsp vanilla extract

1/4 tsp salt

Preheat oven to about 200 degrees celcius.

Mix dry ingredients and wet ingredients in separate bowls. Whisk wet ingredients well.

Combine wet and dry ingredients, then fold in blueberries.

Line a muffin tray with muffin pans (I thought if I used HEAPS of spray these would be fine.. please take my advise and use muffins liners!!)

Bake in the oven for about 22 minutes or until a toothpick comes out clean. These muffins are super sweet and delicious!

Nutritional info: (per 1/12 muffins)

Calories: 46

Total fat: 0.7g

Total carbs: 5.2g

Sugar: 1.7g

Protein: 4.4g

 

Meal 5/Dinner:

I tried something different – I was feeling lazy/poor so I used a slow cooker packet and made Slow Cooker Kangaroo/Beef and Red Wine Casserole.

Serves 4

500g kangaroo steak – diced (the recipe used beef, but I wanted to use roo)

200g mushrooms – diced

2 carrots – diced

2 tbsp no added salt tomato paste

125mL red wine (I used red wine vinegar, because that’s what I had, and has very little calories – eugh please do not do this!! I tasted it this morning after cooking it overnight and no matter how much sweetener or salt I added, I could not make it edible!! I’ll retry this next week with red wine)

1x masterfoods beef and red wine casserole recipe base

Shove it all in a slow cooker for 8 hours on low!! .

Nutritional info: (per 1/4 serves, with kangaroo)

Calories: 172

Total fat: 1.4g

Total Carbs: 11.6g

Sugar: 5.3g

Protein: 27.7g

 

Meal 6:

WW protein mouse – I haven’t updated this recipe in a while, but this is what I currently have for dessert:

Serves 1

50g low fat cottage cheese

1 serve weight watcher chocolate mouse (1/2 packet)

1 tbsp hulled hemp seeds

1 tsp cocoa powder

2 serves Stevia

Splash of almond milk

About 4 walnuts/1 tbsp dessicated coconut

Nutritional info:

Calories: 258

Total fat: 13.1g

Total carbs: 10.7g

Sugar: 5.1g

Protein:13.8g

 

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Along with healthy eating, keep up with the exercise – exercise releases endorphins, which explains why I always feel pumped up and a hell of a lot better after sweating it out at the gym. Rather than reaching for chocolate when I’m feeling down I’m trying to get into the habit for going for even just a 15 minute walk around the block – it helps!! And keep in mind: there’s no such thing as a bad gym session – any gym session is better than nothing at all 🙂 x