Archive | September, 2012

R&R

25 Sep

I admitted defeat last week and accepted the fact that I really needed to take some time off class and go down to see my family. It was so good to go home :). Was good to get cuddles from the pets too haha.

 

 

Motivation: Louise Glover

 

 

I haven’t done much cooking this week because I have leftovers from last week, but I did cook a couple of things.

 

Low Cal Coconut Cupcakes from a facebook page called ‘Fitness Recipes’. These are nice, but quite dry due to the texture of coconut flour. I think the addition of more raspberries/yoghurt/applesauce would help these.

Serves 12

3/4 cup coconut flour

1/4 tsp baking powder

3/4 cup egg whites

1 egg

250mL water (or milk, almond milk, greek yoghurt… next time I think I’ll sub in some yoghurt to make it more moist)

2 tbsp sugarfree maple syrup

3 tsp cinnamon

12 frozen raspberries

Preheat oven to 180 degrees

Mix everything together, except the raspberries

Pour into sprayed muffin pan

Pop a frozen raspberry in the middle of each muffin before putting in the oven

Bake for about 45 minutes

Nutritional info: per 1/12 cupcakes

Calories: 50

Total fat: 1.1g

Total carbs: 5.5g

Sugar: 0.7g

Protein: 3.9g

 

Basil Cream Shrimp from ilovefetacheese.com – tastes like a yummy creamy treat!!

Serves 6

1/2 cup salt reduced chicken stock

1 tbsp lemon juice

1/2 cup lite coconut milk

3 tbsp goat cheese

1 cup fresh basil

1/4 tsp salt

1 tsp garlic powder

900g shrimp – cooked

1 can artichoke heart – drained

1 small tomato – chopped

In a blender, throw in the ingredients for the sauce (everything except shrimp, artichoke and tomato)

Put the sauce in a deep saucepan and allow it to reduce slightly

Add cooked shrimp, artichoke and tomato, then simmer for a further 3-4 minutes

I served this with slim pasta

Nutritional info: per 1/6 serves

Calories: 195

Total fat: 4.8g

Total carbs: 4.0g

Sugar: 2.1g

Protein: 37.0g

 

Grocery shopping with my boyfriend 🙂 fresh organic veggies yum!!

 

 

 

I’m back at uni this week, still struggling but I’m trying to stay positive and I’m just looking forward to seeing my boyfriend on friday. Trying to keep my chin up and keep a positive mind set. The important thing is to not give up on myself x

 

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Struggles

15 Sep

Ok, so much for having a better week.. I’ve taken each day one at a time but I’ve still been struggling. But I won’t give up. I hate being like this, I will change.

 

Motivation: I can’t wait until I can do my own unassisted pull ups.. I’m working on it 🙂

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Weekly meal plan:

 

Meal 1/Breakfast:

Blueberry Pancakes

 

Meal 2:

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Cauliflower Protein Bars – these are pretty nice! Light and fluffy, and easy to fit in my bag to carry around hospital.

Serves 12

2 cups steamed cauliflower

2 scoops protein powder (I used chocolate)

2 tbsp cinnamon

Stevia (I used 8 serves)

1 cup egg whitese

1 tsp baking powder

1 tbsp vanilla extract

Preheat oven to 160 degrees

Blend everything together until smooth, then bake in a brownie pan for 30 minutes

Nutritional info: per 1/12 bars

Calories:39.9

Total fat: 0.3g

Total carbs: 1.6g

Sugar: 0.5g

Protein: 8.0g

 

Meal 3/Lunch:

Roo Ragu – I kind of made this up, using inspiration from several different recipes. Not sure how it’s going to taste yet but I’ll let you know 🙂

Serves 4

500g kangaroo steak – cut up

1/2 small brown onion – finely chopped

1 tsp minced garlic

2 stickes of celery – chopped

1 tsp thyme

800g can whole peeled tomatoes

1/2 cup water

1/4 cup balsamic vinegar

Throw everything into the slow cooker and cook on low for 8 hours

When I had a look at it in the morning it still tasted a bit vinegar-y so I put it in a frying pan and boiled it for about 15 minutes

Nutritional info: per 1/4 serves

Calories: 139.3

Total fat: 1.8g

Total carbs: 6.6g

Sugar: 5.5g

Protein: 24.3g

 

Meal 4:

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Raspberry Muffins from www.tasty-health.se…. THESE ARE AWESOME!!!! You must try these…

Serves 17

2&1/2 cups oat flour

2 scoops vanilla protein powder

2 tbsp almond flour

1/4 tsp salt

3-4 serves Stevia

1 tsp baking powder

2 tsp vanilla extract

4 egg whites

3/4 cup unsweetened applesauce

1&1/2 cup lite coconut milk

1&1/2 cup raspberries (I used frozen)

WALNUT SPRINKLES:

80g walnuts – crushed

2 tbsp oats

1 tsp sugar free maple syrup

1/4 tsp coconut oil

Preheat oven to 175 degrees

Mix ingredients for walnut sprinkles first in a bowl and then set aside

Mix dry ingredients and then add wet

Fold in raspberries

Pour into muffiin tins

Bake for 20 minutes

I’ll say it again – THESE ARE SO GOOD!!

Nutritional info: per 1/17 muffins

Calories: 137.8

Total fat: 6.4g

Total carbs: 12.7g

Sugar: 2.8g

Protein: 7.6g

 

Meal 5/Dinner:

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Chicken Korma from www.thegraciouspantry.com

Serves 6

1kg chicken breast – roughly chopped

1 large brown onion

2 tsp minced garlic

2 tsp cinnamon

1 tsp ground ginger

1/4 tsp all spice

1 tsp cumin

1 tsp turmeric

1 tsp chilli powder

1 tsp garam masala

1/4 cup unsalted tomato paste

1/2 cup unsalted chicken stock

1/2 lite coconut milk

1/2 cup no fat Greek yoghurt

In a large frying pan, saute the onions and garlic until translucent

Add chicken to the pan

Add all other ingredients (except yoghurt). Cook until chicken is cooked through

Once cooked, take off the heat and stir in the yoghurt (I’m going to do this step after reheating it, just before I eat it throughout the week)

Nutritional info: per 1/6 serves

Calories: 252

Total fat: 3.7g

Total carbs: 5.0g

Sugar: 2.1g

Protein: 48.0g

 

Meal 6:

The usual 🙂

 

Starting to knuckle down for upcoming exams and I thought this photo truly showed how my brain operates especially during the exam study period…

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Attitude for next week NEEDS TO CHANGE!! No more binge eating, no more bulimic episodes, no more feeling sorry for myself.

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Happy Birthday To Me

10 Sep

22… is it just me or does it sound a LOT older than 21?? Quietly celebrated my birthday this year – Greek lunch with the family last weekend and my boyfriend surprised me by driving up to see me on my actual birthday 🙂 he’s the best. My heart rate monitor even had a birthday message for me haha.

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I’ve been struggling this past week with my clean eating, my bulimia, and my self-confidence; don’t ask me why but I’ve been really down in the dumps. I’m hoping that this week I can pull my head back up and find my happy place again, because I really struggle when I’m feeling like this.

 

Motivation:

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Meal plan (and this week I WILL stick to it!!):

 

Meal 1:

Blueberry protein pancakes

 

Meal 2:

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Citrus Protein Bars. These are just another version of Natalie Hodson’s protein bar base recipe and they’re really nice!! They’re perfect for the recent sunny weather here in Oz.

Serves 12

1&1/2 cups oat flour

3 scoops vanilla whey protein powder

1 tbsp baking powder

12 serves of Stevia

3 egg whites

1 cup lite coconut milk

1/3 cup unsweetened applesauce

1/4 cup no fat Greek yoghurt

1 tsp vanilla extract

1 tsp lemon extract

1 tbsp poppy seeds

Preheat oven to 180 degrees

Mix everything together

Pour it into a sprayed brownie baking tray

Cook for 25-30 minutes until a toothpick comes out clean

Nutritional info: per 1/12 bars

Calories: 88

Total fat: 1.8g

Total carbs: 8.6g

Sugar: 1.6g

Protein: 8.6g

 

Meal 3/Lunch:

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Thai Coconut Shrimp
modified slightly from the dish from www.cleaneatingmag.com – YUM!! I loveeee seafood, especially prawns.

Serves 4

2 cups chopped broccoli

2/3 cup lite coconut milk

1 tbsp salt reduce tomato paste

1 tsp ground ginger

2&1/2 tsp garlic powder

1/3 tsp red pepper flakes

Juice of 1/2 a lime

1 green capsicum – sliced into thin strips

370g raw green shrimp – rinsed

In a bowl, whisk together coconut milk, tomato paste, ginger, garlic, pepper flakes and lime juice

Simmer this coconut mixture with the capsicum in a nonstick pan over medium-low heat for 5 minutes, stirring often to prevent clumping

Add shrimp and cook for another 2 minutes, then flip shrimp over and cook for another minute (or until prawns are cooked). At this time also throw in the broccoli

Serve with either wholegrain noodles or SlimPasta (which is what I did!) or even rice/quinoa?? Sooo good!!

Nutritional info: per 1/4 serves

Calories:136

Total fat: 3.6g

Total carbs: 6.3g

Sugar: 2.7g

Protein: 20.9g

 

Meal 4:

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Gourmet Carrot Cake Muffins based on the recipe from chockohlawtay.blogspot.com.au. These are really nice but they took me way too long to cook!! It’d be fine if I had more spare time but at the moment I’m really wanting quick and easy meals. I suppose that by looking at the recipe list I should’ve guessed it’d take me a while…

Serves 20

DRY

2 cups oat flour

1 scoop (30g) vanilla whey protein powder

12 serves Stevia

1/4 cup cornflour

2 tsp cinnamon

1/4 tsp nutmeg

1/8 tsp ground cloves

2 tsp baking powder

1/4 tsp salt

WET

170g firm tofu – drained

1/2 cup no fat Greek yoghurt

1/2 cup orange juice (I just squeezed 1&1/2 oranges)

2 tbsp coconut butter

1/2 cup unsweetened applesauce

2 tbs sugar free maple syrup

2 serves Stevia

3 tsp vanilla extract

1/2 tsp lemon extract

OTHER

1&1/2 cups grated carrots (about 1&1/2 big carrots)

Ok so preheat the oven to 160 degrees

In a large mixing bowl mix together the dry ingredients

In a blender, whizz all the wet ingredients until smooth. Pour into the dry ingredients and fold in gently.

Add carrots and, again, fold gently

Pour batter into sprayed muffin pans and bake for around 30 minutes or until a toothpick comes out clean

They can be topped with an icing made from:

170g firm tofu – drained and rinsed

1 tbsp coconut oil

12 serves Stevia

1 tsp sugar free maple syrup

1 scoop vanilla protein powder

1/2 tsp cinnamon

I didn’t top mine with this icing because I don’t think it’ll freeze very well, but they’re yummy just as is!!

Nutritional info: per 1/20 muffins WITHOUT icing

Calories: 67

Total fat: 1.5g

Total carbs: 9.7g

Sugar: 2.4g

Protein: 3.4g

 

Meal 5/Dinner:

This is delicious and oh-so-simple!! – Easy Slow Cooker Mexican Chicken from www.thegraciouspantry.com.

Serves 8

3-4 tbsp clean taco seasoning

  • 2 tbsp ground cumin
  • 1 tsp paprika
  • 1/2 tsp cayenne pepper
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp black pepper
  • 1/3 tsp chilli powder

4 large chicken breasts

1 cup low sodium chicken stock

Throw everything in the slow cooker (make sure chicken is coated with mixture).

Cook on low for 6-8 hours (if you’re around, flip the chicken half way through its cooking time)

Nutritional info: per 1/8 serves

Calories: 167

Total fat: 1.9g

Total carbs: 1.7g

Sugar: 0.2g

Protein: 34.8g!!!

 

Oh, my boyfriend and I had a BBQ this weekend because it was such beautiful weather and this is what we had – a high protein delicious meal!!

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What you’re looking at is a turkey burger, kangaroo kebab, and chicken sausage 🙂 SO YUM!! My boyfriend was a bit worried about the roo and turkey because he’d never had it before but he scoffed it down and had seconds :). I love a good summer BBQ!

 

Meal 6:

WW Chocolate Mousse

 

I’m determined to have a better week this week – I will get out of bed, I will go to class, I will study, I will not eat junk/too much food, I will not watch television, and I will push myself harder at the gym. Got it? Got it.

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Chin up!!!!! x

Spring into Surg

3 Sep

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Welcome to September!! Start of spring and start of my surgical rotation. It’s been pretty full on, with 7am ward rounds and strong-headed surgeons… I’m enjoying it though, but my prepared meals are more important than ever if I want to keep up my clean eating. I also have to sneak a gym sesh in when possible… but I’m determined to keep it up!!

 

Motivation:

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This week’s food plan:

 

Meal 1/Breakfast:

Pancakes!

 

Meal 2:

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Pistachio Green Cake from chockohlawtay.blogspot.com.au/. This blog is awesome!! I’m very much a sweet tooth and this blog has a massive range of healthy dessert options – definitely a new favourite 🙂

Serves 16-20

1 cup spinach (packed)

182g lite silken tofu

1/2 cup apple sauce

1/2 cup no fat Greek yoghurt

2 tbs sugarfree maple syrup

2 tbs coconut oil

2 tsp Stevia

1 tsp green tea leaves

1 tsp vanilla extract

1 tsp hazelnut extract (I subbed in another tsp of vanilla)

1/2 tsp lemon extract

1&1/2 cups oat flour

3/4 cup vanilla whey protein

8 serves Stevia

3 tbsp arrowroot starch (I substituted corn flour)

1&1/2 tsp baking powder

1/2 tsp baking soda

1/4 tsp sea salt

1/4 cup raw, unsalted, shelled pistachios

The night before, blend spinach, tofu, yoghurt, maple syrup, oil, Stevia, tea and extracts then refrigerate overnight.

The next day, take the blended mixture out of the fridge an hour before baking

Preheat oven to 160 degrees and spray a brownie pan with cooking spray

In a large bowl mix together dry ingredients (except pistachios)

Pour the blended mixture into the large mixing bowl with the dry ingredients and FOLD

Pour the batter into the brownie pan then sprinkle with chopped pistachios

Bake for ~30 minutes or until a toothpick comes out clean

The original recipe has an additional citrus glaze to put on top, but this was yummy as is!!

Nutritional Info: per 1/16 serves

Calories: 85

Total fat: 3.1g

Total carbs: 8.3g

Sugar: 2.1g

Protein: 5.6g

 

Meal 3/Lunch:

Jamie Eason’s Turkey Meatloaf Muffins

 

Meal 4:

Chocolate Peanut Butter Protein Balls

Serves 5

1 scoop (32g) chocolate protein powder

1/2 tsp dark cocoa powder

2 tbsp natural peanut butter

2 tbsp unsweeneted maple syrup

Mix everything together and stir until moist and crumbly

Use your hands to form balls

My mixture turned out very sticky and sloppy, so I rolled the balls into dessicated coconut to help them stay together

Eat immediately or refridgerate/freeze

Nutritional info: per 1/5 serves

Calories: 91

Total fat: 5.3g

Total carbs: 2.9g

Sugar: 0.7

Protein: 7.7g

 

Meal 5/Dinner:

Chicken and Mushroom Quiche

 

Meal 6:

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WW chocolate mousse

Instead of using cottage cheese I subbed in no fat Greek yoghurt and added peanut butter 🙂 yum

 

We also had our annual university med ball this weekend – a lot of dancing, wine and catching up with people I haven’t seen all year 🙂 it was good fun!!

Looking snazzy all dressed up :).

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Don’t make excuses – if you want something bad enough then nothing can stand in your way 🙂 x