Archive | November, 2012

The “Hairdresser’s” Car

29 Nov

Another week has flown by… one of my sisters has gone to schoolies on the Gold Coast, another one has headed off to Europe for a school art tour… I’m still here working on my fitness and absolutely loving it!! I wouldn’t mind taking a trip somewhere though.. any suggestions? I’ve started my Cert III in fitness and so far it’s all OHS and Client Services… I can’t wait to get to the fun stuff!! I have a feeling that’s more in Cert IV unfortunately :S I’ll get there eventually.

My dad has hit his mid-life crisis and decided to really start eating clean and exercising daily… AND he has bought himself a classic 1989 mazda MX5. It’s actually very cool, but tiny and a bit feminine, and we tease dad by calling it the “hairdresser’s car” haha. Dad let my boyfriend drive me around in it :).

 

This week’s motivation: Veronika Gulasova

 

 

High Protein Gluten Free Carrot Cake from http://www.mindmuscleyoga.com – this is sooooo good!! Absolutely delicious!! The ‘icing’ totally MAKES it :). Must try!! However, I don’t think it would freeze very well..

Serves 4

5 serves Stevia

30g coconut flour

25g whey protein (I used vanilla)

1/2 tsp baking powder

1/2 tsp cinnamon

1/4 tsp ginger

1 egg white

200mL milk (I used unsweetened almond milk)

50g grated carrot (about 1 medium carrot)

1/2 tsp vanilla essence

Frosting-

100g low fat cream cheese

5 serves Stevia

1/2 tsp vanilla essence

Preheat oven to 150 degrees and line a small cake tine with baking paper

Stir together dry ingredients

Combine wet ingredients (except carrot) separately, then add wet to dry

Stir until smooth and fold in the grated carrot

Pour into cake tin and bake for 15-20 minutes or until the cake is golden on top and springs back when you press on it (maybe it was just me but mine took about twice the time to cook…)

While cake is cooling, prepare frosting by combing the ingredients

When cool, slice the cake in half (I had to do this length ways because my cake was about as flat as a pancake haha)

Put frosting between the two layers, then spread the rest on top

I then sprinkled a bit of cinnamon on top – YUM!!

Nutritional info: per 1/4 serves

Calories: 126

Total fat: 5.6g

Total carbs: 8.9g

Sugar: 3.4g

Protein: 9.0g

 

Asian-Style Prawn Salad

Sorry I was actually meant to post this last week but I totally forgot haha too many recipes!! I just made this one up and it was delicious!

Serves 2

500g cooked and peeled king prawns

1/2 cup cucumber – sliced

1/4 cup carrot – sliced into matchsticks

Couple of handfuls of mixed lettuce

1/4 avocado – cubed

Handful of coriander

1/4 cup fresh lime juice

Basically just combine all of the ingredients! This is really fresh and delicious

Nutritional info: per 1/2 serves

Calories: 277.4

Total fat: 5.3g

Total carbs: 6.5g

Sugar: 2.5g

Protein: 39g!! (thank you prawns!!)

 

Creamy Avocado and Chicken Pasta – again a bit of my own creation haha

Serves 1

160g chicken breast

1/4 cup no fat Greek yoghurt

1/4 medium avocado

1/2 lime (juice)

3 walnuts

Salt and pepper

Consider throwing in some chives/thyme/basil… I just didn’t have any

Grill chicken breast

Blend yoghurt and avocado until smooth

Stir in lime juice, walnuts and cooked chicken

Serve with wholewheat pasta (for high carb) or SlimPasta (for low carb)

Sprinkle some parmesan on top if desire

Nutritional info: per serve

Calories: 281.3

Total fat: 7.7g

Total carbs: 4.3g

Sugar: 2.4g

Protein: 44.0g

 

Saffron Protein Muffins with White Chocolate from http://www.tasty-health.se. These are really good!! I don’t usually like to use any chocolate except for dark, but I decided to make an exception and use the white chocolate. It’s scrumptious 🙂

Serves 8

40g vanilla whey protein

60g oat flour

1/2 cup almond meal

1 tsp baking powder

1/4 tsp salt

1/4 tsp vanilla essence

12 serves Stevia

~2 tsp saffron powder

2 small egg whites

12.5mL unsweetened almond milk (or any milk)

75g unsweetened applesauce

30g white chocolate (I couldn’t find sugar-free so I used lindt :D)

Preheat oven to 175 degrees

Pour all ingredients in a bowl and blend until smooth

Break or chop the chocolate

Pour batter into muffin cups – these work best with silicone molds, sprinkle with white chocolate

Bake for 20 minutes or until cooked

Remove and let cool before removing from the muffin cups

Nutritional info: per 1/8 muffins

Calories: 98.5

Total fat: 4.2g

Total carbs: 8.2g

Sugar: 2.9g

Protein: 6.7g

 

Jamie Oliver’s Stuffed Cypriot Chicken from Jamie Oliver’s 30 minute meals – yum!

Serves 4

Small bunch of fresh parsley

Small bunch of fresh basil

8 jarred sun-dried tomatoes in oil

2-3 cloves of garlic

100g reduced fat feta cheese

Zest of 1 lemon

4x 180g chicken thigh (I would prefer to use breast but I wasn’t organised to have any haha)

4 sprigs of fresh rosemary

Pile the parsley, basil and tomatoes, with a pinch of pepper, on a chopping board

Crush over the garlic then finely chop everything together, mixing with the knife as you go

Crumble over the feta, finely grate over the lemon zest and mix again

Open up each thigh ‘like a book’ and divide the filling into the middle of each piece of chicken

Fold the chicken back over to cover (with the chicken thigh I had to use toothpicks to hold them together)

Spray some oil on a frying pan, heat on medium, then lay chicken down

Cover and allow to cook for about 10 minutes, then check and flip if golden brown on the underside. Add sprigs of rosemary to the pan

Before serving check that it’s cooked by cutting one in half

Cover and allow the other side to cook

Nutritional info: per 1/4 serves (with chicken thigh)

Calories: 158.2

Total fat: 9.0g

Total carbs: 0.8g

Sugar: 0.6g

Protein: 17.0g

 

We’re due to have an absolute scorcher here today – 38 degrees!! I’m going to be sitting by the pool reading fitness magazines haha lovely!!

Hope you’ve all made a conscious decision to eat healthy this holiday season and not stray too far into the realms of sugary treats and deep fried meats haha x

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Role ?Model?

23 Nov

Oh how I love holidays. I’m sorry to rub in that I’ve got so much free time at the moment, but I feel like I deserve to revel in it for a bit haha. I’ve been doing plenty of cooking, which both I, and my mother, are really happy about! Also this week I helped out my sister by modelling some clothes that she has designed and made for her folio –

I’m not very good at it haha I’m so awkward. It was fun though!

I’m still trying to organise my personal trainer course (I need to contact my uni for ‘official’ approval and they’re not very good at replying promptly to my emails…) but I can’t wait to get started!!

Latest girl crush and fitness motivation: Ellie Gonsalves!! She’s Australian and hot hot hot

 

I have a heap of recipes to share this week!! They’re all scrumptious 🙂

 

Tandoori Chicken

Serves 4 (1 serve = 1&1/2 skewers)

1&1/2 cups no fat Greek yoghurt

2 tbsp onion – grated

1 tbsp fresh ginger – peeled and grated

1 tbsp ground cumin

1/2 tsp ground red pepper (I used black, and I think that’s why it’s not a pretty red colour)

1/4 tsp ground turmeric

3 garlic cloves – minced

500g chicken breast

Mix all ingredients except chicken

Add chicken and allow it to marinate in the fridge for at least 2 hours (the longer the better)

You can cook this however you like, but because it’s summery weather here at the moment I decided I wanted to chuck it on the BBQ in skewer-form

I ate leftover in a psyllium crepe with avocado, cherry tomatoes and mixed lettuce (see the recipe in the menu on the right >>) – delicious!!

Nutritional info: per 1/4 serves (please note that this includes the marinade, although most of it gets chucked out anyway)

Calories: 179.4

Total fat: 1.7g

Total carbs: 6.9g

Sugar: 4.2g

Protein: 32.7g

 

Chocolate and Peanut Butter Protein Bars from proteinpow.com

Serves 6

1/2 cup chocolate whey powder

1/2 cup ground oats

4 tbsp coconut flour

1&1/2 tbsp peanut butter

1/4 cup lite coconut milk

25g dark chocolate

Mix all of the ingredients except the milk and the chocolate

Slowly add the coconut milk until the consistency is firm enough to form into 6 little bars

Melt the dark chocolate (I like to do this in the microwave)

Dip the bars into the chocolate

Pop in the freezer until set

Nutritional info: per 1/6 bars

Calories: 163

Total fat: 6.7g

Total carbs: 12.5g

Sugar: 2.5g

Protein: 12.5g

 

Krispy Kale – I’ve been soo looking forward to trying this and finally found kale in our woolworths supermarket!!! This is a very basic seasoning and you can pretty much sprinkle anything on it!! Get creative 🙂

Serves 1

130g kale – just the leaves, remove if connected to a stem

1 tsp extra virgin olive oil

Salt/pepper/garlic salt/rosemary/parmesan….

Preheat oven to 150 degrees

Wash and dry kale

Toss in olive oil and seasonings

Put on a nonstick baking tray or on foil

Bake for about 10 mins (keep a close eye on them, you want them crispy but there can be a fine line between delicious and burnt)

Nutritional info: 

Calories: 65

Total fat: 0.9g

Total carbs: 13g

Sugar: 0g

Protein: 4.3g

 

Based on the Thai Lime Chicken from cleaneatingmag.com – this is pretty nice, but wasn’t as wonderful as I was hoping!

Serves 4

500g chicken breast

2 tbsp garlic powder

2 tbsp ground ginger

1 lime

2/3 cup peanuts – crushed

Preheat oven to 180 degrees

Mix garlic, ginger and peanuts

Squeeze lime over chicken breast, then dunk in peanut mixture

Bake for 25 minutes, or until not longer pink in the middle

Nutritional info: per 1/4 serves

Calories: 284.5

Total fat: 12.2g

Total carbs: 2.7g

Sugar: 0.9g

Protein: 34.4g

 

Apple Maple Walnut Protein Muffins from theguiltlesslife.wordpress.com – YUM!! That’s all I can say haha

Serves 8

1/3 cup ground oats

1/3 cup coconut flour

1 scoop vanilla whey protein

1 tsp baking powder

1/4 tsp baking soda

1/2 apple – diced

1/4 cup no fat Greek yoghurt

1/2 cup low fat cottage cheese

6 tbsp unsweetened applesauce

1 egg

1 tbsp sugar free maple syrup

2 tbsp chopped walnuts

Preheat oven to 190 degrees

Combine dry ingredients in a bowl

Separately blend yoghurt, cottage cheese, applesauce and egg until smooth

Add wet to dry and stir until JUST combined (don’t over-mix)

Fold in the diced apple

Fill 8 muffin tins with the batter

Sprinkle walnuts on top, then drizzle the maple syrup over the muffins

Bake for 15 minutes or until springy to the touch

Nutritional info: per 1/8 muffins

Calories: 120.9

Total fat: 3.6g

Total carbs: 12.9g

Sugar: 4.2g

Protein: 8.2g

 

I hope you’re all sticking to your nutritional plans, pushing yourselves in the gym, and living life to the fullest 🙂 x

Taking it that Step Further

17 Nov

Hi all! I’ve been very busy during this first week of holidays – doing plenty of cleaning, exercising, cooking, creating a facebook page for my blog, and now I’ve been doing research on personal trainer courses here in Australia!! I’m so excited, I’ve been wanting to do Cert III and IV in fitness for a while now. In this post I’ll show you some of the information that I gained during my research so if you’re considering doing something similar it will be a lot easier for you to compare and choose a course best suited for you.

 

Motivation: Sylvia Narvaez – love love love LOVE her legs!!!

 

 

As posted on my facebook page this week – Orange and Goji Berry Whey Protein Bars from proteinpow.com

Serves 8

1/2 cup vanilla whey protein powder

3/4 cup ground almond

1/4 cup coconut flour

3/4 cup goji berries

1/4 cup lite coconut milk

1 tbsp vanilla essence

1 tbsp orange rind (I used mandarine and it worked just as good)

1/2 tsp hot chilli powder (or to taste… this is optional but gives it a nice kick!! Plus it revs up your metabolism)

50 dark chocolate

Mix all ingredients except the dark chocolate

Melt the chocolcate (I prefer to do this in the microwave but be careful not to burn it – I tend to put it on 30sec intervals to keep a close eye on it)

Dip bars into melted chocolate

Freeze until chocolate is set

Nutritional info: per 1/8 bars

Calories: 228

Total fat: 11.5g

Total carbs: 19g

Sugar: 3.9g

Protein: 11.8g

 

Double Chocolate Protein Muffins from theguiltlesslife.wordpress.com – these are sooooo yummy!!! I cannot speak highly enough of them, you HAVE to try them

Serves 6-8 depending on the size of your muffins

1/3 cup coconut flour (I subbed half of this with almond meal just for fun)

1/3 cup flour

1 scoop chocolate protein powder

1 tsp baking powder

1/4 tsp baking soda

4 serves Stevia, or to taste (I used 12…)

2 tbsp unsweetened cocoa powder

2 tbsp chocolate chips (instead of chips I chopped up 25g of dark chocolate)

1/4 cup nonfat Greek yoghurt

1/2 cup low fat cottage cheese (I prefer to use ‘creamed’ cottage cheese because of the texture)

6 tbsp unsweetened applesauce

1 egg

Preheat oven to 160 degrees

Combine dry ingredients in one bowl, and combine wet ingredients in a separate bowl – (I chose to put only half of the chocolate chunks into the mixture, then sprinkled the rest on top before cooking)

Add wet to dry, mixing until only just combined (overmixing = tough muffins)

Bake for 25 minutes or until toothpick comes out clean

Nutritional info: per 1/6 muffins

Calories: 153.6

Total fat: 7g

Total carbs: 12.5g

Sugar: 4.5g

Protein: 8.1g

 

I’ve created this table for easy comparison of the main personal trainer courses that I found, hopefully it’s helpful!!

  Max duration Cost Features Qualifications
AFA 6 months $2250 Face to face – Cert III in fitness
AFA 6 months $1200 Online – Cert III in fitness
AFA 6 months $2550 Face to face – Cert IV in fitness
AFA 6 months $1200 Online – Cert IV in fitness
AIF 6 months <$400 Face to face 2/7International recognition – Cert III & IV in fitness- Cert IV business management & sales- Master trainer
PT Train 6 months SALE$2497 Face to faceTrain children & >50 yr olds – Cert III & IV in fitness
PT Train 6 months SALE$1997 OnlineTrain children & >50 yr olds – Cert III & IV in fitness
AFN 6 months $3990 or $3290 (upfront) OnlineInternational recognition, including Canada – Cert III & IV in fitness


Useful websites that I found:

Also, some Australians may be eligible for State or Commonwealth funding (students in Qld, Vic and SA) to do the course, and if you have a health care card and cost drops even more!! For example, for me to do the online certificate III in fitness with AFA it will only cost me $150!!!

 

Anyway enough about that, I’m off to the gym!! xx

Facebook!

15 Nov

I’ve finally made the much requested facebook page!!! Please like/post/share 🙂 x

http://www.facebook.com/LearnLoveLift

School’s OUT!!

9 Nov

Finished exams yesterday… WOOOO!!!! So relieved to just sit back and NOT have to study for the first time all year :). I don’t think I would’ve survived this last week if my boyfriend hadn’t come stay with me and keep me sane… I don’t know how he puts up with me at this time of year, I get real crabby when I’m stressed haha.

 

My boyfriend wasn’t keen for me to practice my suturing and cannulation technique on him, so a banana had to cop it 🙂

 

Motivation: Aussie Sophie Guidolin

 

I tried new pancakes for something different.. Custard Pancakes from www.bodybuilding.com/. They’re oookayyyy… I still prefer my usual blueberry pancakes though.

Serves 1

1 small banana

1 small (120g) cooked sweet potato

1/2 cup liquid egg whites

1/2 cup vanilla whey powder

Blend all ingredients until smooth

Heat a non-stick frying pan on medium

Pour mixture onto pan – when bubbles form, flip over

Nutritional info: 

Calories: 378.9

Total fat: 1.6g

Total carbs: 25.2g

Sugar: 13.5g

Protein: 55.1

 

Low Carb Protein Brownies – I got the recipe from www.proteinpow.com then substituted ingredients to suit me (okay so I stole the image from protein pow… mine weren’t very picturesque haha)

Serves 12

85g chocolate whey powder

92g dark chocolate (with highest percentage of cocoa as possible)

240g egg whites

12 serves Stevia

1 tbsp baking powder

60g silken tofu

120g lite chocolate topping

230g low fat cream cheese

Preheat oven to 176 degrees

Melt the chocolate (I did this in the microwave because it was faster and easier… just be careful not to burn it!!)

Blend everything together and pour into a brownie pan

Bake for ~20 minutes

Nutritional info: per 1/12 serves

Calories: 115.9

Total fat: 7.3g

Total carbs: 3.2g

Sugar: 2.2g

Protein: 10.3g

 

 

Yay for holidays!! Looking forward to focusing on my body, eating clean, and relaxing 🙂 x