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To Nepal and Back Again

19 May

Hi Lifters!!

Sorry for my absence – those of you on Facebook would have seen that I went volunteering in Nepal for a month! I went over to do a medical elective and received the whole cultural experience by staying with a local Nepali host family. It was a wonderful experience and very humbling.

I had a bit of a rant on Facebook, and for those that didn’t see it here it is again:

“Hi lifters! I’m back from my overseas adventure and would like to thank you all for being so patient. I ended up taking an extra week to get myself organised and recover from the trip.
What. An. Experience. Going to a third world country and witnessing the life that many people have to endure is a true eye opener and has made me question many of my priorities. I have always been concerned about my appearance – it is natural for us to feel this way in our society – but in comparison to many of the issues that I saw in Nepal it has really made me revise whether it is really that important. Sure, I still truly enjoy sweating it out in the gym. But the obsession with the shape of my body and the importance placed on eating 100% clean is really blown way out of proportion. Unfortunately the Western society has encouraged us all to believe that if we are thin, we are successful and happy. It is a huge money making industry.
I have come back from Nepal with a fresh attitude towards a healthy lifestyle. It is necessary to look after your body by eating well and regularly exercising. But putting it ahead of other aspects of life, such as being with friends or going out for a romantic dinner with a loved one or appreciating the birth of a newborn child, is completely unnecessary and, in fact, unhealthy.
I’m not discounting everything posted on Learn Love Lift, I just want you to reconsider what is important in life, and remember how lucky you are :).” 

I’ve decided to take on a personal project to attempt to improve infection control within hospitals as it is currently terrible – and it has nothing to do with lack of money.

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It’s great to be back and eating the usual diet again. After a month of rice, lentils and curry I was so excited to come back and eat grilled chicken and veggies. I kept my metabolism going whilst overseas by ensuring I still ate every 3 hours, even if I wasn’t very hungry, and I think that has made it a lot easier to get back on track.

Before I left, you may have seen photos of my crepes on Facebook. They are SO delicious!! You can top them with anything you want, but my personal favourite is slice banana and 70% dark chocolate 🙂

Ricotta Crepes

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½ cup ricotta

¼ cup almond meal/flour

4 eggs OR ¾ cup egg whites

3 Tbsp milk

Pinch of salt

1 tsp baking powder

 

Method

1. Beat ricotta with eggs

2. Beat in flour, salt, milk, baking powder

3. Allow to sit for 15 mins

4. Heat saucepan over medium-low heat

5. Pour in batter – enough to thinly coat the pan

6. Don’t attempt to flip it!! Wait until the top of the crepe is dry to the touch, then slide straight onto a plate

7. Go crazy with toppings!!

 

I’d love to know if you come up with any great combinations that you recommend

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Learn constantly, Love your body, Lift yourself higher x

Eating Through a Straw

6 Jul

I had all four of my wisdom teeth removed a week ago, so this second week of holidays has not been ideal. Most of my meals have been mush and, most frustrating of all, I haven’t been allowed to exercise. On the plus side, I was pedantic about ice application, so my swelling was minimal and I didn’t have any bruising :).

Motivation: Ana Delia De Itturondo

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In an effort to maintain my high protein, low carb diet, I came up with a few yummy smoothies. It seems that many people turn to smoothies when wanting to go on a ‘health kick’. Maybe it’s just me, but I’ve found that liquid food is never as filling. If you look at the recipes below the macros are higher than my usual recipes, and yet they never kept me satisfied for very long (I’ve been snacking on sugar-free jelly to get me by – highly recommend for cravings!!!!).

Let me explain the importance of chewing (mastication) to you. Chewing is a primary component of the first stage (ingestion) of food digestion. It triggers various physiological components that are essential to good digestion and the feeling of satiety.

1) Mechanically breaks down food (duh) which increases the surface area of the food and enables easier absorption later on

2) Saliva contains an enzyme called salivary amylase (or ptyalin) which starts the  breakdown of starch and carbohydrates

3) Glands near the tongue secrete an enzyme called lingual lipase and is involved in fat digestion

4) Chewing relaxes your stomach. There is a muscle called the pylorus at the base of the stomach leading into the small intestine. The mechanism of chewing helps relax this muscle, enabling the contents of the stomach to easily enter the small intestine

5) Helps taste the food. This might seem silly, but taste is actually an important part of triggering the rest of the digestive system to produce certain substances to optimise digestion. This is called the cephalic stage of digestion. Here’s a good little animation if you’re interested: http://highered.mcgraw-hill.com/sites/0072507470/student_view0/chapter24/animation__three_phases_of_gastric_secretion.html

So basically what I’m saying is that I prefer to chew my food haha.

 

Breakfast Booster

This contains super foods such as goji berries, psyllium, flaxseed and blueberries. It is high in antioxidants, fibre, good fats… and is delicious!

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Serves 1-2

¼ cup reduced fat cottage cheese

1/3 cup oats

1/3 cup frozen blueberries

1 tsp goji berries

1 tsp flaxseed oil

1& ¼ cup water

¼ tsp psyllium

4 serves Stevia

1 scoop vanilla whey

4-5 ice cubes

Blend!!!

 

Nutritional info: for whole recipe

Calories: 345

Total fat: 8g (1.8g sat)

Total carbs: 33.5g

Sugar: 7.2g

Protein: 35.8g

 

Coco-Berry Smoothie

Tastes like a chocolate smoothie!! I recommend adding natural almond butter, I think it would taste even better!!

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Serves 1-2

½ banana

½ cup silken tofu

3 strawberries

2 tbsp cocoa

4 serves Stevia

1& ¼ cup water

4-5 ice cubes

½ scoop vanilla/choc whey

Handful spinach

Blend!

 

Nutritional info: for whole recipe

Calories: 415

Total fat: 14.4g (7.3g sat)

Total carbs: 29.1g 

Sugar: 11.3g

Protein: 39.5g

 

Starting back at uni next week – holidays never seem to be long enough!! I’ll be able to get stuck into my training again; I’m going to start Ashley Conrad’s program from the start and this time there won’t be any surgery disrupting it. Hope everyone is well and keeping on track!! Please don’t hesitate to message/email me, I love hearing from you all and finding out where your are in your fitness/healthy lifestyle journey 🙂 x

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Escape from Study

18 May

Study. Seriously it is taking over my life. My only escape is an hour or so of exercise per day!! So as you can imagine, it’s my favourite time of day :). In order to create a little extra break, as well as sneak in some more cardio (which I’m constantly avoiding), I’m going to put together a 30 minute plyometric circuit that I can do at home in the mornings – a great way to start my day. Within the next couple of weeks I’m going to post this workout on my facebook page and would love to have people doing it with me so that we can keep each other accountable! Please let me know if you’re interested.

Motivation: Paige Hathaway

 

I only have a couple of recipes to share with you this week, but they’re both really yum.

 

Greg Plitt Cookie Dough from www.gregplitt.com – my boyfriend absolutely loves these!! He makes them every week

Serves 12 (although make them as big/small as you want)

2/3 cup chopped almonds

2/3 cup chopped walnuts

2/3 cup oats

1 tbsp salt

1 tbsp vanilla essence

1 tbsp cinnamon

200g dark chocolate

¼ cup sugar-free maple syrup/agave syrup

3 scoops of whey protein (not part of the original recipe but I think it makes them better)

Blend/process all of above ingredients

Roll into golf-ball sized portion and place on baking paper

Freeze

Nutritional info: per serve

Calories: 214.8

Total fat: 15.1g (5.5g sat)

Total carbs: 10.4g

Sugar: 5.3g

Protein: 9.0g

 

Banana Nut Protein Bars from www.proteinpow.com – these are awesome as breakfast-on-the-run or a pre-workout snack

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Serves 6

1 small banana (~55g)

1/2 cup oats

1/4 cup almonds

4 brazil nuts (I subbed 10g of hazelnuts)

2 tbsp coconut flour

3/8 cup whey powder (I used vanilla)

3/8 cup milk (I used lite coconut milk)

1 tsp of chicory powder – I could NOT find this anywhere!!! Very frustrating. It’s optional but apparently adds a nice flavour kick

Preheat oven to 160 degrees Celcius

Blend everything together and press the batter onto a small non-stick brownie pan

Bake for 35 minutes or until toothpick comes out clean

Nutritional info: per serve

Calories: 163.3

Total fat: 7.9g (1.7g sat)

Total carbs: 14.2g

Sugar: 2.3g

Protein: 9.6g

 

I’m looking forward to creating this morning workout and hope you can join me in burning those fat cells!!! 🙂 x

 

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MFT28

22 Mar

I’m so sorry that my blogs are becoming less frequent!! I’ve been flat out with assignments and trying to keep on top of study (a never-ending struggle) so unfortunately I haven’t had the time to dedicate an hour or so to writing blog posts!!

Motivation: Amanda Adams

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I felt like I was in a bit of a rut with my training so I did a bit of searching and found this training program – Greg Plitt’s MFT28 (http://www.bodybuilding.com/fun/mft28-greg-plitts-4-week-military-fitness-trainer-by-met-rx.html). It is INTENSE!!! He is really enthusiastic and motivating though, and I find it really helpful to watch the videos. My boyfriend is doing it with me via long distance, which is nice :).

I have HEAPS of recipes to share with you!! I think it’ll be easiest if I break them up into a few per post though (don’t want to overwhelm you!!)

 

High Fibre Cinnamon Protein Pancakes (chocolatechillimango.com) – these are really yummy and really filling

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Serves 1-2

100g egg whites

40g pea protein

10 grams psyllium husk

250mL unsweetened almond milk

1/2 tsp cinnamon

1/2 tsp vanilla whey protein powder

Stevia, to taste

Whisk together the ingredients

If necessary, add a little more milk or water if the batter is too thick

Cook the pancakes in a non-stick pan

Serve topped with whatever you like (I used flaxseed oil because I’m ADDICTED!)

Nutritional info: per serve (without toppings)

Calories: 146.7

Total fat: 2.2g (0.5g sat)

Total carbs: 5.5g (4.9g fibre!)

Sugar: 0.4g

Protein: 25.4g

 

Blueberry Almond Protein Muffins (chocolatechillimango.com) – I absolutely LOVE these!! Super fluffy, super tasty, super healthy!!! Awesome muffins 🙂

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Serves 12

250g almond meal

20 serves Stevia (a lot, I know…)

3 tsp baking powder

150g blueberries (I used frozen)

200mL unsweetened almond milk

1 egg

1 tbsp vanilla essence

1/2 scoop vanilla whey powder

1/2 scoop vanilla casein powder

Preheat oven to 200 degrees Celsius

Mix together dry ingredients

Whisk together the wet ingredients in a separate bowl

Add wet to dry, then mix lightly (do not overbeat)

Toss in the blueberries

Pour the batter into lined muffin tins

Bake for 20-25 minutes until golden and toothpick comes out clean

Cool on a wire rack before turning out

Nutritional info: per 1 muffin

Calories: 151

Total fat: 11.4 (1.1g sat)

Total carbs: 7.9g

Sugar: 2.2g

Protein: 7.4g

 

Chicken with Cauliflower and Olives (www.elanaspantry.com) – pretty self explanatory haha and yum!

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Serves 4

500g chicken breast

1 bunch fresh thyme sprigs

1/2 head cauliflower – cut into florets

1 spring onion – finely chopped

2 tbsp extra virgin olive oil

1/2 tsp salt

1 tsp black pepper

Zest of 1 lemon

1/4 cup fresh lemon juice

1/2 cup kalamata olives – pitted

3 cloves garlic – minced

Spread thyme sprigs evenly in the bottom of a 7×11 baking dish

Place chicken over thyme and scatter cauliflower around chicken

In a small bowl, combine spring onion, oil, salt, pepper, lemon zest and juice, olives and garlic

Pour this mixture over the chicken and cauliflower

Refrigerate for at least 1 hour

Preheat oven to 200 degrees

Bake for 45-55 minutes, until chicken is cooked through

Nutritional info: per serve

Calories: 246.8

Total fat: 8.1g (2.0g sat)

Total carbs: 6.0g

Sugar: 1.5g

Protein: 37.5g

 

Dense Aduki Chocolate Cake (www.proteinpow.com) – this is super super dense!! I think next time I’ll add more sweetener because it was a bit too bitter for me

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Serves 8

1 can aduki (or black) unsalted beans – cooked

1/2 cup liquid egg whites

1/2 cup chocolate whey protein powder

300g low-fat cottage cheese

12 cup cocoa powder

10 serves Stevia

3 tbsp coconut flour

1 tsp baking powder

Preheat oven to 170 degrees

Blend everything together and pour into a greased cake pan

Bake for 40-45 minutes or until toothpick comes out clean (don’t overbake!!)

Sprinkle some cocoa on top to serve!

Nutritional info: per serve

Calories: 149.7

Total fat: 3.2g (2.2g sat)

Total carbs: 11.0g

Sugar: 2.1g

Protein: 16.8g

 

Vanilla Cupcakes (www.dessertswithbenefits.com) – these are pretty scrumptious (though have nothing on the blueberry almond muffins above…)

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Serves 11

1 cup unsweetened almond milk

3 tbsp unsweetened applesauce

3 tbsp coconut oil

3/4 cooking Stevia

2 tsp vanilla essence

1 tsp almond essence (I left this out)

1/4 cup arrowroot starch

2 tbsp ground flaxseed

1/2 cup brown rice flour

1/2 cup quinoa flour

1/3 cup almond flour

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp xanthan gum (I left this out)

1/4 tsp salt

Preheat the oven to 180 degrees and line a cupcake tin with 11 paper liners

Whisk together almond milk, applesauce, oil, sweetener, vanilla and almond essence

Whisk on medium speed for about 1 minute

In a small bowl, whisk together the starch and flax

Slowly add this starch/flax mixture to the almond milk/applesauce mixture

Whisk on low for about 1 minute

In a medium-sized bowl, whisk together the brown rice flour, quinoa flour, almond flour, baking powder, baking soda, xanthan gum and salt

Slowly add to the almond milk/applesauce/flax mixture on low speed

When it is all incorporated, increase the mixer speed to high and whip for about 20 seconds

Scoop batter into cupcake liners

Bake for ~30minutes or until surface springs back when tapped

Remove cupcakes from tin and let cool on a wire rack

I decided to add my own person touch by pressing a raspberry into the centre of each muffin before I cooked them… don’t ask me why!! But it tasted awesome 🙂

Nutritional info: per serve (without raspberries)

Calories: 132.8

Total fat: 7.9g (4.8g sat)

Total carbs: 12.7g

Sugar: 0.8g

Protein: 2.3g

 

Oh and guess what? I’m now a Sweat Pink Ambassador 🙂 check us out at www.fitapproach.com

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I haven’t been sticking to my eating and exercise plan super well lately (as those on my facebook page may know..) but the thing to keep in mind is to not give up – to keep on keeping on!! Tomorrow’s another day 🙂 x

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Introduction to General Practice

24 Feb

Last Monday I met the General Practice Clinic that I’ll be spend half of this year – and it’s great! The consultants are really enthusiastic and eager for me to become a part of the team. They’re really motivating and willing to help me :). I’m so excited for this year – I think it will be an amazing experience!! But unfortunately we’re going to be bombarded with assessments… so that’s something I won’t be looking forward to! Oh and I was concerned about finding a gym in the small town where I’m placed but turns out I have access to the hospital gym – $3 a week and it has plenty of weight and cardio equipment. Yay!! I can’t wait to get into the swing of things.

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Motivation: Jessica King

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I’ve got a bunch of awesome recipes to share with you 🙂

 

Lemon Protein Slice from www.proteinpow.com – YUM!! Love these!

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Serves 6

For the crust:

1 tbsp coconut flour

6 tbsp oat flour

1/4 cup vanilla whey protein

1 tbsp pea protein (or vanilla casein)

1/4 cup unsweetened almond milk

4 brazil nuts (could sub with almonds)

1 tbsp grated fresh lemon zest

1/2 a big lemon’s worth of lemon juice (20mL)

1 serve Stevia

For the filling:

2 tbsp fresh lemon zest

1 big lemon’s worth of lemon juice (40mL)

1/2 cup vanilla whey protein

3 tbsp coconut flour (or almond meal)

15 macadamia nuts (could sub with cashews)

1/2 cup unsweetened almond milk

Blend the crust ingredients together and press the doughy matter onto a cake pan

Bake at 190 degrees Celcius for about 10 minutes

Meanwhile, blend the filling ingredients together

When blended and crust is cooked, press the filling batter onto the crust and put back in the oven for no more than 20 minutes

I then sprinkled coconut powder on top but this is entirely optional 🙂

Nutritional info: per serve

Calories: 200.8

Total fat: 8.4g (2.2g sat)

Total carbs: 13.6g

Sugar: 2.0g

Protein: 17.7g

 

Bittersweet Chocolate Quinoa Cupcakes from dessertswithbenefits.com – these have an amazing texture; so soft! It took me a little while to love the taste because they weren’t as sweet as I’d hoped, but they’re still really yummy! Next time I think I’ll add more sweetener.

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Serves 12

For the cupcakes:

1 cup quinoa flour

1/2 cup brown rice flour

1/3 cup unsweetened cocoa powder

2 tbsp ground flaxseed

2 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1 cup + 1 tbsp fat free Greek yoghurt

1/2 tsp instant coffee 1 tsp vanilla extract

1 serve Stevia

1+1/4 cup unsweetened almond milk

For the frosting:

2 tbsp coconut oil

1/3 cup light coconut milk

6 serves Stevia

2 tbsp unsweetened cocoa powder

2 scoops chocolate whey protein

Preheat the oven to 180 degrees and line/spray a cupcake tin

In a small bowl, whisk together the quinoa flour, brown rice flour, cocoa powder, flax, baking powder, baking soda, salt, and Stevia

In a large bowl, whisk together the yoghurt, coffee, vanilla extract, then whisk in the milk

Slowly whisk the dry ingredients into the wet

Whisk batter for ~20 seconds, or until batter is fluffy and even

Scoop the batter into the cupcake tins and bake for ~20 minutes, or until surface springs back when tapped

Take the cupcakes out of the pan immediately after removing from the oven, let cool on a wire cooling rack

In a medium-szed bowl, add the coconut oil and coconut milk, and (if coconut oil is solid) microwave at 30-second intervals, stirring between each one, until the coconut oil has melted

Stir in the Stevia, then the cocoa powder, then the protein powder

Frost the cooled cupcakes and serve!! I found that I needed to put the frosted cupcakes in the fridge before serving to help the frosting set

These aren’t very sweet, so feel free to up the Stevia in the cupcakes!

Nutritional info: per 1 muffin

Calories: 143.4

Total fat: 5.6g (3.2g sat)

Total carbs: 5.2g

Sugar: 1.6g

Protein: 7.4g (even without protein powder!)

 

Chicken Cashew from crunchymama.net – my boyfriend’s new favourite lunchtime bulk-cook recipe 🙂 super yummy!! Also, my boyfriend divides the recipe up into 4 serves instead of 6.

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Serves 6

1 kg chicken – cut into chunks

1 cup roasted cashew nuts

1/2 red pepper – diced into same size as chicken

3 spring onions – cut into 1/2 inch pieces

1 tbsp ginger – grated

For the marinade:

1 egg white

2 tbsp reduced salt soy sauce OR Bragg’s aminos

1 tbsp tapioca flour aka arrowroot

For the sauce:

4 tbsp reduced salt soy sauuce

2 tbsp cooking wine

1 tbsp balsamic vinegar

1 tsp honey

1 tsp tapioca flour/arrowroot

Combine marinade ingredients and mix chicken into marinade for at least 30 minutes

Combine sauce ingredients in a separate bowl and set aside

In a large non-stick pan, cook the chicken pieces for 2-4 minutes until just cooked

Drain chicken onto some paper towels

Saute the spring onion and ginger for a minute

Add capsicum and sauce. Cook until it is thick and bubbly

Add chicken back to the pan and stir until the chicken pieces are covered in suace

Throw in the cashews, stir, and serve

Nutritional info: per serve

Calories: 248.9

Total fat: 4.4g (1.0g sat)

Total carbs: 6.8g

Sugar: 2.7g

Protein: 42.0g

Sodium: 676.9mg (this would be reduced if you replace the soy sauce with Bragg’s aminos)

 

Casein Pancake

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Serves 1

1/3 cup egg whites

1/2 scoop vanilla casein protein

1 tsp cinnamon

Mix the ingredients together

Pour into a hot non-stick pan and cook

I served this with sugar-free maple syrup 🙂

Nutritional info: per serve

Calories: 97.9

Total fat: 0.5g (0.2g sat)

Total carbs: 1.8g

Sugar: 0g 

Protein: 20.0g

 

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Stop wishing for something – go out and do it!! 🙂 x

Holiday’s Over :(

19 Feb

I have been so so busy! Last week we had orientation to introduce us to what we will be doing this year (general practice, paediatrics, women’s health, and psychiatry) and I had temporary accommodation with some of my fellow students. I didn’t want to wake people with my breakfast preparations every morning (sorry blueberry pancakes) so I made these and I think they’re really great!! Easy grab-and-go breakfast that is yummy, filling, and healthy :).

Motivation: Ellie Gonsalves

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Protein and Fiber Breakfast Bars from www.proteinpow.com (altered slightly to suit me)

Serves 4 (1 serve = 2 bars)

1/4 cup psyllium husks

1/4 cup whey protein (I just used vanilla)

1/4 cup casein protein (again, I used vanilla)

1/4 cup coconut flour

1/4 cup unsweetened applesauce

1 cup unsweetened almond milk

2og walnuts – chopped

Preheat the oven to 160 degrees

Mix the ingredients together, except for the walnuts

Fold in the walnuts, then pour the mixture into a small brownie pan

Bake for 30-35 minutes or until a toothpick comes out clean

Nutritional info: per 1 bar

Calories: 90.5

Total fat: 3.3g (0.9g sat)

Total carbs: 8.0g (4.5g dietary fiber)

Sugar: 1.7g

Protein: 7.9g

 

Feta-Filled Protein Crêpes, again from the amazing Anna at www.proteinpow.com

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Serves 1

1 large egg white

1/8 cup pea protein powder (I used vanilla flavoured because that’s all I have)

1/8 cup lite coconut milk

25g low fat feta

Optional: feel free to add herbs and spices to the crêpe before cooking it

Mix the ingredients together (except the feta) and pour into a hot hot non-stick frying pan

Flip the crêpe

When cooked, fill with the cheese (or with whatever you want!)

Nutritional info: per serve, with low fat feta

Calories: 153.5

Total fat: 6.0g (4.5g sat)

Total carbs: 0.5g

Sugar: 1.3g

Protein: 23.3g

 

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Hopefully I’ll get into the swing of things very soon and my posts (both on my blog and on my facebook page) will become more frequent and regular :). Don’t give up – if you’re sick of starting over, just give up giving up!! 🙂 x

Work Experience

6 Feb

I’ve just completed my work experience at a local gym, and it was great!! I had fun chatting with personal trainers and learning about different techniques that they incorporate for their clients. However, I do think it would be very difficult to complete rely on being a PT – so many clients would cancel or just not show up for appointments (which I think is very disrespectful). I got a good review from my supervisor which is great news!

 

Motivation:

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Yoghurt-Coated Berries – an easy snack!

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Punnet of strawberries

Natural greek yoghurt

Stevia (optional)

Make sure strawberries are dry, then dip into yoghurt

Place in the freezer for a couple of hours until yoghurt is set

 

Chicken Baryani – inspired by watching MKR the other night 😛

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Serves 5

1 large onion – finely sliced

1 bay leaf

3 cardamom pods

1 small cinnamon stick

1 tsp turmeric

4 skinless chicken breasts – cut into large chunks

4 tbsp curry paste (I used Patak’s balti paste)

750mL reduced salt chicken stock

Chopped coriander and toasted flaked almonds to serve

Cook the onions with the bay leaf and other whole spices for 10 minutes

Sprinkle in the turmeric, then add chicken and curry paste, and cook until aromatic

Pour over the stock

Place the tight-fitting lid on the pan and bring to a hard boil, then lower the heat to a minimum, allow to simmer for 5 minutes

Turn off the heat and leave for 10 minutes

Stir well, mixing through half the coriander

To serve, scatter over the rest of the coriander and the almonds

I chose to serve this with cauliflower rice but you can serve with brown rice if you want!

Nutritional info: per serve

Calories: 313.4

Total fat: 8.2g (1.2g sat)

Total carbs: 7.7g

Sugar: 3.9g

Protein: 48.8g

 

Cauliflower Rice

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Serves 4-5

1 head of cauliflower

Oil (I used flaxseed)

Salt and pepper

Chop the cauliflower into florets, then put in a food processor and blend until it resembles rice

Heat a frying pan, coat with oil, then cook cauliflower rice with salt and pepper until it starts to turn golden

 

Blueberry Coconut Protein Pancakes

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Serves 1

1/4 cup egg whites

1/4 cup protein powder (i used vanilla whey)

2 tbsp coconut flour

1/3 cup oat flour

1/4 cup unsweetened almond milk

1/4 cup frozen blueberries

2 tsp vanilla essence

3 serves Stevia

Combine all ingredients except blueberries

Gently fold in blueberries

Drop 1/4 cup of batter onto a frying pan coated with non-stick spray

Cook until edges begin to bubble, then flip and cook the other side

Repeat until batter is all cooked

Nutritional info: per serve

Calories: 323.4

Total fat: 6.3g (2.5g sat)

Total carbs: 33.7g

Sugar: 7.9g

Protein: 30.4

 

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If you want to do something – do it!! So many people want something but don’t actually go out and get it because they are waiting for ‘later’…. just do it 🙂 x