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Eat and be Merry

12 Dec

Hi Lifters!

Wow it has been ages. I am so sorry!! I find it quite easy to consistently post on the Facebook page but it seems to be more difficult to keep the blog up to date :/

NO EXCUSES!! New Years Resolution – frequent reliable blog posts 🙂

A lot has happened since my last post but here’s a quick up date:

– Summer holidays woo!

– Finished Medical Uni exams but waiting to get results *fingers crossed*

– Moved back home with my family (I was in temporary uni accommodation)

– Accepted by Voguehouse modelling agency – I have been invited to attend a 10 week ‘Model Boot Camp’ and following the 10 weeks I may or may not continue with the agency. It should be a good learning experience, if nothing else! www.voguehouse.com.au/

– This boot camp requires me to make very slight alterations to my usual routine – as I already eat clean and frequently, the only changes that I need to make are an additional 30 mins of high intensity interval training each day

– Queensland holiday with my family + boyfriend in less than a week

 

It can be quite difficult to stick to health and fitness routines around the holiday season, but there are a few things that you (and I) can do to minimise the dint it makes in our progress. Here are a few quick and easy tips:

– Avoid the snacks! Cheeses/biscuits/sausage rolls etc are too easy to overindulge on

– Bring a healthy platter to the family dinner – I don’t know what your Christmas dinner is like but we tend to have tonnes of creamy potato salads and lamb cutlets etc, so bring a nice fresh salad, or a fruit platter for dessert

– Fill your plate with salad and healthy options before adding a few treats (such as Nanna’s infamous lasagne)

– Only fill your plate once!! Don’t keep going back for seconds

– Let yourself have some dessert and don’t get hung up on it! It’s Christmas after all

– If you drink alcohol (which I do – guilty!!), steer clear or minimise consumption of heavy alcohol such as egg nog, beer, wine – the alcoholic beverage with the lowest number of calories is a vodka, lime (fresh, not cordial) and soda (~80 calories). Remember that these drinks do contain calories

– Left overs: give as much as you can to other people to take home/freeze it/throw it away/pack it into individual serves. If it’s just going to sit around and get consumed in a big moody binge it’s better to be out of the house, even if it may seem like a waste of money

– Give yourself a bit of a break from exercise. Please don’t feel like you need to go for a big jog on Boxing Day to ‘work off’ Christmas. If you follow the above tips you should be happy that you haven’t overindulged and, besides, one unhealthy/large meal won’t make you gain weight

– Move on! Don’t stretch the holiday season over weeks/months. Party, enjoy yourself, then get back into it

 

I can’t stress enough how important it is not to beat yourself up if you feel like you ate too much over the holiday season. Punishment and regret is not going to help in any way. Just lift your head up, think of the wonderful memories you had with loved ones without stressing about calories, and carry on :).

Of course, Christmas food doesn’t have to be unhealthy. I’ll post a few recipes up here over the next few days – some of my own and some that I find that look scrumptious. 

Gingerbread Protein Cookies

Adapted from Protein Pow holiday e-book

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2 whole eggs

1/4 cup vanilla pea protein powder

1/2 cup oats

6 brazil nuts

1/8 cup coconut flour

1/4 cup sugar-free maple syrup

12 serves Stevia

1/2 tsp ground ginger

1/2 tsp cinnamon

1/8 tsp ground cloves

Blend the ingredients together

Roll out the dough onto the bench with a rolling pin (make sure to cover the bench with PLENTY of oat flour because otherwise you’ll never get that off…)

Grab cookie cutters

Bake at 170 degrees Celcius for ~30 mins or until browned

If you want you can jazz these up with some nuts pressed in before baking, or drizzle melted chocolate over them once they’re cool

I will get back to you with the calories 🙂

 

I love hearing from you, so if you have any questions or comment please feel free to chat on Facebook or via email!! 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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Third World Problems

2 May

No internet. This is a HUGE issue I’m having at the moment – one that is such a third world problem but unfortunately it affects so much of my daily function. We haven’t had internet connection at our uni accommodation for weeks now and it is horrendous! What makes it worse is the fact that the library, with free wifi, is only open limited hours (the pros of living rurally). It’s shocking how reliant I have become on internet… and is one of the reasons why I haven’t posted here for a longgg time.

Anyway, back into the swing of things (now that I’ve figured out how to connect to the internet for brief periods of time through my iPhone…).

Motivation: the gorgeous Courtney Prather

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Goji+Carrot Cake adapted from proteincupcakes.net – this is my favourite snack right now! It is SO YUM!

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Serves 12

2 cups carrot (roughly 2 carrots) – grated

1&1/3 cup oat flour

1/3 cup almond meal

2 scoops vanilla whey

1 tbsp LSA/ground flaxseed

2 tsp cinnamon

1 tsp vanilla essence

4 egg whites

1&1/2 tsp baking soda

½ tsp salt

12 serves of Stevia

¾ cup unsweetened almond milk

½ cup unsweetened applesauce

25g almonds – chopped (you can sub with any nuts – walnuts or pecans would be nice)

30g goji berries (you can sub with sultanas/raisins)

30g carob/dark chocolate – chopped

Icing:

100g low fat cream cheese

2 serves of Stevia

1 tsp vanilla essence

Preheat oven to 180oC

Mix all dry ingredients in a big bowl (excluding nuts, goji berries, and chocolate/carob)

Mix wet ingredients in a medium bowl separately

Combine wet to dry, then fold in the nuts, berries, and choc/carob

Line a cake pan with baking paper

Pour mixture in, then bake for 40-45 minutes or until toothpick comes out clean

For the icing, mix it all together and spread over the cake once it has COOLED

YUM! Try not to eat it all at once (seriously… freeze it)

Nutritional info: per serve (including the icing)

Calories: 148.4

Total fat: 5.8g (1.6g sat)

Total carbs: 14.7g

Sugar: 4.0g

Protein: 9.1g

 

Warm Prawn & Mango Salad, created by my boyfriend’s dad 🙂 this is so yummy

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Serves 4

1kg raw prawns – washed, butterflied (optional) (run knife down the back of the prawn to open it up slightly)

1 red chili – finely sliced

1 mango – diced

1 avocado – diced

3 cloves garlic – crushed

25g low fat fetta – crumbled

Rocket (as much as you’d like)

Splash of white wine (to taste)

Juice of 1 lime

2 tsp extra virgin olive oil

Big bunch of coriander

Heat a large frying pan on high

Cook chili and garlic for a few seconds, until fragrant, then remove from heat and set aside

Cook prawns on the high heat (you may need to cook half of the prawns at a time)

Once cooked, add the chili and garlic mixture back in, then add a splash of wine and coriander

Prepare all rocket, avocado, mango, and fetta

Dress salad ingredients with lime and olive oil

When ready to serve, briefly toss the prawns in and serve immediately

Nutritional info: per serve

Calories: 396.7

Total fat: 12.6g (4.3g sat)

Total carbs: 10.4g

Sugar: 4.2g

Protein: 61.7g!!!!!

 

Kung Pao Chicken from simplyrecipes.com

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Serves 4

500g chicken breast – chopped

2&1/2 tbsp sesame oil

1 tsp Szechwan peppercorns (optional – I left out)

1 red chili (add more or less depending on your chili tolerance)

3 cloves garlic

1 tbsp ginger – freshly grated

6 spring onion – chopped

2/3 cup roasted, unsalted peanuts

Marinade:

2 tsp soy sauce (I used Bragg’s aminos)

1&1/2 tsp white wine

1 tbsp water

2 tsp arrowroot powder

Sauce:

2 tsp apple cider vinegar

2 tsp soy sauce/Bragg’s aminos

1 tsp sesame oil

1 tbsp water

3 serves of Stevia

1 tsp arrowroot powder

Mix together the marinade ingredients and toss with the chopped chicken. Set aside

Combine all ingredients for sauce, whisking well to ensure arrowroot is fully incorporated. Set aside

Place 2&1/2 tbsp sesame oil in a wok or large sauté pan and place over medium-high heat

Stir-fry chilies and peppercorns until fragrant

Add the chicken, and as soon as the pieces start to separate, add the ginger, garlic, and spring onions

Stir-fry for a few minutes until chicken is no longer pink in the middle

Add the sauce and toss

When the sauce becomes thick, toss the peanuts in, and serve

Nutritional info: per serve

Calories: 286.9

Total fat: 16.5g (3.2g sat)

Total carbs: 4.8g

Sugar: 0.0g

Protein: 29.3g

 

Hazelnut Biscotti from chocolatechillimango.com

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Serves: 10 (40 biscotti)

110g hazelnuts (you can substitute other nuts/chocolate/dried fruit)

3 large eggs

15 serves of Stevia

1 tsp vanilla essence

35g unsweetened cocoa powder

90g oat flour

60g casein protein

1/8 tsp salt

1 tsp bicarb soda

Preheat oven to 180oC

Line a large baking tray with baking paper and set aside

Place the hazelnuts on a second lined tray and spread them out evently

Toast in the oven for 8-10 minutes or until lightly roasted and starting to colour

Remove nuts from the oven and use a tea-towel to rub off as much of the skins as possible (I made a huge mess…). Set aside

Whisk together the eggs, sweetener, and vanilla until the sweetener is dissolved and the mixture is light

In a separate bowl, mix together the cocoa, oat flour, casein, salt, and bicarb soda

Add the dry ingredient mixture to the egg mixture and mix until the dough comes together

Fold in the COOLED hazelnuts

Divide the dough in half and form each half into a log measuring about 1 cm in thickness, 3.5cm wide, and about 26cm long

Lay the logs on the prepared baking tray, leaving room between them for spreading

Bake the logs for 30-35 minutes

Remove from the oven and allow to cool slightly (about 10 minutes)

Lower the temperature of the oven to 125oC

Use a serrated knife to slice each log into about 20 slices, about 1 cm thick, on a 45 degree angle. For consistency it’s easier if you slice each log in half with a diagonal cut, then in half again, and then cut each piece into 5 even diagonal slices

Place the slices in upright rows on the baking tray and return to the oven for a further 10 minutes. If you wish to make the biscotti as hard rusks, you can leave them in there for up to 20 minutes. They will crisp up even more once they cool

Remove from the oven and allow to cool completely on a wire rack

The biscotti will keep for several weeks if stored in an airtight container, at room temperature

Nutritional info: per serve

Calories: 159.6

Total fat: 9.9g (1.6g sat)

Total carbs: 8.0g

Sugar: 1.0g

Protein: 9.7g

 

I’ve been pretty overloaded with things lately – study, organising the premier event of a new Victorian organisation (Red Party, raising awareness for HIV/AIDS and sexual health), my own mental instability, volunteering with the RSPCA, exercise, food prep… it seems likes everything’s going on!! I just have to take a deep breath, make a list or two, and keep my priorities right!

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Eat clean and train dirty 🙂 x

 

Smooth(ie) moves

19 Oct

The weather has been absolutely beautiful this week – sun sun and more sun!! I love the warmer weather, I’m definitely not a winter girl. All this weather has put me in the mood for yummy refreshing drinks after my workouts so I’ve come up with a couple of protein-filled smoothies for post-workout!

Weekly motivation: Aussie Nina Silic – so envious of her tiny waist!

 

Ok so this first smoothie I’m calling a Mango Avocado Protein Smoothie (no prizes for guessing what’s in it ;P)

Serves 1

1/2 cup mango

1/4 avocado

1 scoop vanilla whey protein powder

1&1/2 cups cold water

Splash of almond milk

Blend!!

Nutritional info:

Calories: 264

Total fat: 9.7g

Total carbs: 22.2

Sugar: 14.3g

Protein: 26.2g

 

Next one is the Flaxseed Mango Protein Smoothie (mangoes had been on sale at Woolies..)

Serves 1

1 tbsp flax seed oil

1/2 cup mango

1/2 cup no fat Greek yoghurt

1 scoop vanilla whey protein powder

1&1/2 cups cold water

Throw it all in the blender!

Nutritional info:

Calories: 396

Total fat: 19.3g

Total carbs: 28.3

Sugar: 19.9g

Protein: 30.7g

 

You might notice that these have (much) higher sugar content that all of my other recipes, but I’m allowing myself this extra sugar because a) it is natural sugar from fruit and b) sugar post-workout with protein helps rapid absorption of protein and recovery.

 

Another snack that I have whipped up for this week are Cinnamon and Peanut Butter Protein Cookies from the wonderful www.proteinpow.com. Here’s my slightly modified version:

Serves 12

80g vanilla whey protein powder (2&2/3 scoop)

1/3 cup ground almond

1 tbsp cinnamon

4 serves Stevia

1 tbsp peanut butter (natural, no added salt/sugar)

220 mL lite coconut milk

1/2 cup coconut flour

2 eggs

Preheat the oven to 180 degrees

Mix the whole lot together and roll/dollop into a baking tray lined with baking paper

I then flattened these because otherwise mine were little balls

Bake for 15 minutes

Yum! These are pretty nice, but not the best protein cookies I’ve made

Nutritional info: per 1/12 cookies

Calories: 96.4

Total fat: 4.5g

Total carbs: 5.6g

Sugar: 1.2g

Protein: 8.6g

 

This week has been much better than last week (thank goodness) but we have had assessments due and of course exams are looming. At the start of this year when I was unwell and trying to decide whether to continue studying or not a few people (professors and tutors) admitted that I didn’t seem like the kind of person who could bring myself back up and pass this year. I’m going to prove them wrong 😉

Don’t let other people determine what you’re capable of. Show them you can do whatever you set your mind on 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

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

Not-So-Chicken Legs

30 Jul

Last week was really quiet.. there wasn’t much going on in the ICU, and I was very in the way in anaesthetics (due to more students starting up) so I had a pretty cruisy week!! It was nice, I spent time catching up on study (this year is flying by and exams are only a few months away, eek!) as well as doing a bit of reading about exercise and nutrition.

I’ve decided to alter my routine a bit because I feel like I’m stuck in a bit of a rut and need to surprise my body with change 🙂 I’ve also decided that I want to slim down my legs – someone mentioned that my legs are looking very chunky last week & I don’t handle comments like that very well. My boyfriend says he loves my legs, but I think he’d love every part of me no matter what I look like haha <3. I found a few articles suggesting that to slim down bulky legs, you should:

  • Decrease the weight and increase the reps (50+!!!)
  • Less HIIT and more slow and steady cardio
  • Decrease calorie intake

Basically, the aim is to change the ‘fast twitch’ muscle fibres in my legs, to ‘slow twitch’. Fast twitch muscle fibres are found in athletes like short distance sprinters – the muscles become adapted to contract quickly and powerfully over a short period of time. Slow twitch muscle fibres, like in long distance runners, are good for endurance. By comparing the physique of the different athletes, the size of the different muscle fibres is obvious. Doing heavy weights at low reps gradually transforms slow-twitch fibres in fast-twitch, so I am wanting to reverse this, to a certain extent, in my upper legs. Oh, and the decrease in calorie intake is to help with fat loss, but because my body fat percentage is quite low anyway, I don’t think that’s the main issue here.

As well as changing my leg routine, I’m just going to add some drop sets and different types of exercises for my other muscle groups, just to mix things up a bit.

 

Motivation: I don’t know who this is but I really like her legs. The shoes help of course haha

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Weekly food plan:

 

Meal 1/Breakfast:

Blueberry protein pancakes

 

Meal 2:

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Triple Chocolate Protein Cake Bars from www.runningtothekitchen.com. These are really dense and really yummy!!!

Serves 9 (but I cut mine into 16 small squares)

1 cup oat flour

1/4 cup almond meal

1 scoop vanilla whey protein powder

1 scoop chocolate whey protein powder

3 tbsp unsweetened dark cocoa powder

1/2 tsp baking soda

1/4 tsp salt

1 egg

2 tbsp egg whites

1/4 cup Stevia (I used about 12 serves of Stevia)

1/3 cup unsweetened applesauce

1/4 cup plain Greek yoghurt

1/4 cup almond milk

3 tbsp dark chocolate chips (optional – I left these out)

3 tbsp chopped walnuts (also optional, but I added them)

Preheat oven to 175 degrees and grease an 8×8 baking dish

Mix dry ingredients in a bowl

Mix wet ingredients in a separate bowl, then add to dry ingredients

Pour batter into baking dish and bake for 20-25 minutes or until a toothpick comes out clean

Let cool completely before slicing

Nutritional Info: (per 1/16 squares)

Calories: 88

Total fat: 4.6g

Total carbs: 5.4g

Sugars: 1.0g

Protein: 5.9g

 

Meal 3/Lunch:

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Kangaroo Chili

Serves 4

500g kangaroo mince

1 onion – diced

4tsp minced garlic

4 tsp tomato paste

2-4 tomatoes – diced

1 cup of 4 bean mix (drained can)

Chili powder

Curry powder

Salt and Pepper

Basil

Thyme

Dash of Worcestershire sauce

Combine meat, garlic and Worcestershire sauce in a bowl, then brown the mixture in a frying pan at medium heat until the meat is almost fully cooked. Drain fat from the pan, then add rest of the ingredients. Cook until meat and onion are thoroughly cooked.

Nutritional Info: (per 1/4 serves)

Calories: 170

Total fat: 2.5g

Total carbs: 6.6g

Sugar: 3.3g

Protein: 28.7g

 

Meal 4:

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I tried another protein cookie recipe and these are really yummy but next time I will add another egg because they are a bit crumbly. If you love peanut butter, these are the cookies for you!! These are Peanut Butter Chocolate Chip Protein Cookies from www.createliveblog.com/.

Serves 8 large or 12-14 small (I made 14)

3/4 cup peanut butter (make sure it is 100% peanuts!!)

1 large egg

1 tsp vanilla extract

1/4 cup chocolate chips (I subbed in more walnuts)

2 tbsp ground flax seed (I didn’t have any of this so I used ground LSA mix – linseed, sunflower and almond)

1/4 cup diced walnuts

2 scoops of protein powder (I used chocolate whey protein)

Preheat oven to 190 degrees

Combine all ingredients and mix well

Roll into balls and flatten onto a baking tray

Bake for 14-18 minutes or until cookies are beginning to brown

Nutritional info: (per 1/14 cookies)

Calories: 236

Total fat: 17.8g (only 3.3g saturated fats)

Total carbs: 6.3g

Sugar: 1.9g

Protein: 13.6g

 

Meal 5/Dinner:

I cooked my Slow Cooker Thai Chicken again, but instead of almond butter I used peanut butter (left over from the cookies). The nutritional info is almost identical.

 

Meal 6:

Chocolate Protein Mousse + Peanut Butter 🙂

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🙂 xx