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Bones

6 Jul

I’ve just had my two weeks of orthopaedic rotation and I absolutely loved it!! The registrars were so enthusiastic and willing to teach – it makes such a difference for us medical students and makes us more excited about going to the hospital 🙂 I had the opportunity to scrub in for surgery a few times; I got to staple a man’s knee closed and drill a screw into another man’s ankle!! Very exciting!

 

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As for my clean eating and exercising… it’s been going pretty well, although on Tuesday this week I did something to my calf whilst sprinting so had to reschedule my rest day, but having that day off allowed my leg to fix itself so I was back into it on Thursday!! It’s so good to see girls using the weights – usually I’m the only girl in the weights section but I’ve recruited a few other medicine girls to get into it 🙂 since starting to routinely lift weights my metabolism has sky rocketed and I get more of a sense of achievement whenever I go to gym. I used to be a cardio junkie – many females are – and thought that as soon as I lifted weights I would look like arnold, but my boyfriend convinced me to give it a try and I don’t think I’ll ever go back to solely doing cardio for exercise! I enjoy pumping weights more! Yes I have more muscle, but rather than look bulky and ‘manly’ I have toned my body up, made my body look more defined, and feel so prouder of my body – after all, I sculpted it!

 

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Motivation: Holly Bricken

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Food plan for the past couple of weeks:

 

Meal 1/Breakfast: pancakes 🙂

 

Meal 2: 

Blueberry lemon cheesecake muffins – someone reminded me about this recipe the other day so I decided to whip up a batch and yummm they’re as delicious as ever!! To save you from scrolling down, here’s the recipe again:

Blueberry Lemon Cheesecake Muffins

Serves 12

2 cups rolled oats, ground in a blender

1 cup fat free cottage cheese

1/4 cup unsweetened apple sauce

1 tbsp lemon peel, grated

1/4 cup sugar-free maple syrup

1 cup egg whites

1 tsp vanilla extract

1 tsp lemon extract (I just squeeze in half the lemon)

1 tbsp Stevia (6 packets)

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

Separate ingredients:

1 cup blueberries, frozen

100g fat free cream cheese

1/2 tbsp Stevia (3 packets)

1. Preheat oven to 180 degrees

2. Mix together all the main ingredients and divide mixture up equally on a 12-muffin tray

3. In a separate bowl, mix together cream cheese and the 1/2 tbsp Stevia. Sprinkle frozen blueberries on top of muffins, then dollop cream cheese on top of each muffin

4. Bake muffins for 18-20 minutes or until a nice caramel colour

5. Wait until cool before removing from tray

Nutritional info: per 1/12 muffins

Calories: 103

Total fat: 1.9g

Total carbs: 12.1g

Sugar: 2.7g

Protein: 8.3g

 

Meal 3/Lunch:

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Kangaroo Bolognaise and SlimPasta spaghetti – I love this!! Instead of using a recipe I threw together some kangaroo mince, crushed tomatoes, chopped carrots, celery and onion, and it was yum!! As for the spaghetti; it has saved me from numerous pasta cravings 🙂

Meal 4:

Protein bars that I have made numerous times because they always seem to turn out perfect – Chocolate and Coconut Protein Bars. Again, I’ve re-posted the recipe below…

For these protein bars I just follow Natalie Hodson’s basic protein bar recipe, then added coconut extract and dessicated coconut, as well as subbing chocolate whey powder instead of vanilla and they’re delicious! Wonderfully light and fluffy, yum!

Serves 12

1.5 cups rolled oats, ground

3 scoops whey protein powder

1 tbsp baking powder

1/2 tsp salt

1/3 cup Stevia (I used 12 packets because I have a serious sweet tooth…)

3 egg whites

1 cup almond milk

1/3 cup unsweetened apple sauce

1/4 cup Greek yoghurt

2-3 tsp of extract of choice (can do half and half e.g. 1 tsp almond extract + 1.5 tsp orange extract)

Any other flavours of your choice e.g. cocoa, nuts, peanut butter, instant coffee

1. Preheat oven to 180 degrees

2. In a large bowl combine oat flour, whey protein, baking powder, salt and Stevia

3. In a separate bowl, mix all other (wet) ingredients

4. Combine wet and dry ingredients well, then pour into sprayed baking tray

5. Bake for 25-30 minutes (mine took 25 minutes) or until knife comes out clean

Get creative people! You can do anything with this recipe :)

This week I’m going to try a different combo, although I’m not sure what it’ll be yet!

Nutritional info: per 1/12 bars

Calories: 102

Total fat: 3.3g

Total carbs: 8.5g

Sugar: 1.5g

Protein 8.8g

 

Meal 5/Dinner:

NEW FAVOURITE DINNER RECIPE!! Oh this is soo delicious and easy and healthy – I’m going to make this all the time! I found the recipe at: cleaneatingdeliciousness.blogspot.com.au.

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Clean Crockpot Satay Chicken

Serves 4/8 (depends how big ur serving sizes are…)

1.1kg chicken thigh (I prefer breast)

1 tsp fresh grated ginger

Juice of 2 limes (about 2 tbsp)

450g salsa

1/2 cup almond butter (or peanut butter or sunflower butter)

Lightly spray crockpot with oil (I used coconut oil) and throw chicken in.

Combine remaining ingredients in a bowl and pour over chicken.

Stir well.

Cook on low for 6-8 hours.

Eat with lightly steamed vegies!

Nutritional info: per 1/8 serves

Calories: 368

Total fat: 15.0g

Total carbs: 6.9g

Sugar: 3.3g

Protein: 48.0g

 

Meal 6:

Another version of my WW chocolate mousse:

1/2 weight watchers chocolate mousse sachet

30g creamed cottage cheese

1 tsp unsweetend cocoa

Dash of almond milk

1 tsp of almond butter

Sprinkle of hulled hemp seeds

Mix

Eat

Drool for more!!! This really fixed my sweet tooth 🙂

Nutritional info: per 1 serves

Calories: 334

Total fat: 20.3g

Total carbs: 13.4g

Sugar: 5.1g

Protein: 16.2g

 

I treated myself last week to some new ‘barefoot’ trainer shoes – I’ve wanted the nike free 2.0s for aaages now but when I finally went shopping they had none in my size and apparently aren’t supplying them to Australia anymore 😦 so I got asics instead, which are still awesome!

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Keep at it everyone!! You haven’t failed until you stop trying 🙂 x

I’m Back!!

29 Mar

Sorry I’ve been a bit MIA.. since starting on medication I’ve struggled to find the energy and concentration to do anything productive!! But I think I’m better now – I’m aiming to get back to uni next week, ready for our first week of rotation! I’m excited! Hopefully I’m back for good now 🙂

 

I’m trying to motivate myself to get back into the gym (I’ve had a little bit of time off) and this is my motivation photo for this post, I think her body is amazing!! –

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To get a body like that I need to get back into clean eating as well! So to ensure I am stress-free for next week I did my cooking today –

 

Meal1/Breakfast:

Loving my blueberry pancakes! I’ve still been having them every morning without a doubt 🙂

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Meal 2:

These muffins are absolutely amazing!! I’ve been making them for my boyfriend every week because he’s fallen in love with them, so they’re definitely a must-try!! Delicious.. and super healthy! 🙂

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Blueberry Lemon Cheesecake Muffins

Serves 12

2 cups rolled oats, ground in a blender

1 cup fat free cottage cheese

1/4 cup unsweetened apple sauce

1 tbsp lemon peel, grated

1/4 cup sugar-free maple syrup

1 cup egg whites

1 tsp vanilla extract

1 tsp lemon extract (I just squeeze in half the lemon)

1 tbsp Stevia (6 packets)

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

Separate ingredients:

1 cup blueberries, frozen

100g fat free cream cheese

1/2 tbsp Stevia (3 packets)

1. Preheat oven to 180 degrees

2. Mix together all the main ingredients and divide mixture up equally on a 12-muffin tray

3. In a separate bowl, mix together cream cheese and the 1/2 tbsp Stevia. Sprinkle frozen blueberries on top of muffins, then dollop cream cheese on top of each muffin

4. Bake muffins for 18-20 minutes or until a nice caramel colour

5. Wait until cool before removing from tray – ENJOY!

 

Meal 3/Lunch:

Chicken Taco (see past post) – I will load a photo sometime next week

 

Meal 4:

Chocolate and Coconut Protein Bars

For these protein bars I just follow Natalie Hodson’s basic protein bar recipe, then added coconut extract and dessicated coconut, as well as subbing chocolate whey powder instead of vanilla and they’re delicious! Wonderfully light and fluffy, yum!

Serves 12

1.5 cups rolled oats, ground

3 scoops whey protein powder

1 tbsp baking powder

1/2 tsp salt

1/3 cup Stevia (I used 12 packets because I have a serious sweet tooth…)

3 egg whites

1 cup almond milk

1/3 cup unsweetened apple sauce

1/4 cup Greek yoghurt

2-3 tsp of extract of choice (can do half and half e.g. 1 tsp almond extract + 1.5 tsp orange extract)

Any other flavours of your choice e.g. cocoa, nuts, peanut butter, instant coffee

1. Preheat oven to 180 degrees

2. In a large bowl combine oat flour, whey protein, baking powder, salt and Stevia

3. In a separate bowl, mix all other (wet) ingredients

4. Combine wet and dry ingredients well, then pour into sprayed baking tray

5. Bake for 25-30 minutes (mine took 25 minutes) or until knife comes out clean

Get creative people! You can do anything with this recipe 🙂

 

Meal 5/Dinner:

I have been craving spaghetti bolognese recently (I used to be a carb-aholic and sometimes still get massive pasta urges) so I bought a couple of packets of the amazing Slim Pasta (I’ve posted a photo about this find previously) and whipped up this easy high protein bolognese to go with it!

Turkey Bolognese

Serves 4

500g turkey mince

1 jar of bolognese sauce

Any vegies you want (I love mushroom, capsicum, onion, carrot and celery in my bolognese)

May add Italian seasoning/chilli powder/basil etc

1. Brown mince

2. Add vegies

3. Add sauce and simmer until everything’s cooked! Easy as!

 

Meal 6/Dessert:

My boyfriend and I tried this last night from Donna Aston’s Fat or Fiction book and it was really yummy! It didn’t quite work out, hence I didn’t take a photo because it would put anyone off making it! However the taste was definitely worth it.

Dessert Souffle

Serves 1-2

6 egg whites (you have to separate whole eggs for this, as the carton ones wont whip)

1 tbsp protein powder (we used chocolate)

Dash of vanilla essence

1 tbsp dessicated coconut

1. Whip egg whites with electric beaters until peaks form (be careful, we were too enthusiastic and over-whipped our egg whites!)

2. Very gradually sprinkle protein powder and vanilla essence in

3. Fold coconut in

4. Microwave on medium for 3 minutes or until souffle rises and splits (keep your eye on it!)

5. As soon as it’s out of the microwave sprinkle 1 packet of Stevia + cinnamon on top! Delicious light and fluffly, a bit like a marshmellow! If only it wasn’t such an effort to whip those egg whites, otherwise I’d have this every night! (PS I don’t know why it’s called a breakfast souffle, I could never eat something this sweet in the morning!)

 

Oh, and while I’ve been ‘away’ I’ve tried a few different recipes, one of which was this protein carrot cake from http://www.proteinpow.com – I made it for my boyfriend and my 11 month anniversary and it was really yummy! Tasted a lot better than it looks (I went a little overboard with decorating haha)

Here’s the recipe link – http://www.proteinpow.com/2012/03/gluten-free-organic-whey-protein-carrot.html and I topped it with fat free cream cheese mixed with Stevia