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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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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

Iced Tea and Jelly Slice

17 Aug

HAPPY FRIDAY EVERYONE!! This w/e could not come soon enough..

This is just a mini-post, I’ll be sending out the usual post tomorrow, but I wanted to tell you about these recipes!

Latest obsession – BCAA Jelly!!

Serves 1-3

2 scoops BCAA powder (I have Scivation Xtend Raspberry Blue and Watermelon Madness and both are delicious!!)

1&1/2 tbsp unflavoured gelatine

500mL cold water

100mL hot water

Mix the bcaas in with the cold water (easiest in a shaker) and blend well

Separately, mix the gelatine and hot water until the gelatine is dissolved (this smells really bad…)

Combine gelatine with the bcaa mixture and mix well

Pour into container(s) and place in the fridge until set!! Tastes awesome and is perfect for an inbetween-meal snack 🙂

Nutritional info: for the whole lot!!

Calories: 10

Total fat: 0g

Total carbs: 0g

Sugar: 0g

Amino acids (protein): 19g

 

Thanks to the discovery of this guilt-free jelly, I’ve decided to try making a healthy version of a jelly slice!!

First attempt of Protein Jelly Slice

Serves 16

Layer 1:

3/4 cup ground oats

~2tbsp coconut butter

Mix (with your hands if you like :)) the oats and butter, then flatten into the bottom of a high-sided baking pan

Layer 2:

2 tbsp unflavoured gelatine

14 serves Stevia

1 tsp salt

2 eggs (beaten)

1 cup milk (I used almond milk)

3 cups low fat cottage cheese

1 tbsp vanilla extract

1 cup no fat Greek yoghurt

Mix the gelatine and Stevia, add eggs and milk.

Cook on top of a stove until mixtures has thickened up a bit

Remove from heat and allow to cool before putting the mixture in the blender

Add cottage cheese, vanilla, and Greek yoghurt, and mix until smooth

Pour on top of layer 1, then put in the fridge to set (takes several hours)

Layer 3:

1 scoop Scivation Xtend Watermelon Madness BCAA

3 tsp unflavoured gelatine

250mL cold water

50mL hot water

BCAA + cold water, then gelatine + hot water, then both together

Pour over cheesecake layer, then put in the fridge again!!

Ok so this tastes awesome!! Was a little bit sloppy though; I think next time I will half the amount of cheesecake layer (layer 2).

Nutritional info: per 1/16 slices

Calories: 101

Total fat: 5.1g

Total carbs: 5.9g

Sugar: 3.2g

Protein: 7.4g

 

And finally, other Jamie Eason foodies and I were talking this week about how to make green tea tolerable. It’s so high in antioxidants (anti-cancer) but I just can’t stand the taste. Someone suggested this and I made it and it’s surprisingly good!!

Lemon and Mint Iced Tea

Serves 2

2 green tea bags

500mL water

1/4 lemon

Handful of mint

2-3 serves Stevia

Boil the water and allow to cool a bit (until it’s 85 degrees to be specific..)

Throw 2 green tea bags in and allow them to brew for 2 minutes

Slice the 1/4 lemon, then throw that, the mint, and the Stevia into the green tea mix

Leave it in the fridge to cool (I waited until it was completely cooled down)

Drink!! Would be even more delicious with some ice cubes haha so refreshing!! PS my boyfriend warned me it’s not a pretty picture, but I don’t have any big beautiful glasses to show off the iced tea – trust me, it tastes better than it looks!!

I’ll report back tomorrow with next week’s food plan!! x

Caffeine Addiction

11 Aug

I’m sure it wouldn’t surprise you that the life of a medical student can get pretty busy. This year has actually been a lot cruisier than previous years, but early starts are causing me to start relying on coffee to wake me up. I hate this and I’ve never wanted to become like my mum – she literally cannot even say good morning until she’s gulped down her cappuccino haha. But I found out recently that a coffee a day is protective against cardiovascular disease and type 2 diabetes, so I figure one coffee a day is acceptable :).

Anyway I decided to try this after I got back from the gym today, for something different – a Protein Mocha Latte (inspired by the recipe on www.proteinpow.com).

Serves 1

2 tsp of instant coffee (or a double espresso if your a bit fancy)

Hot water

1/4 cup lite coconut milk

1 scoop of protein powder (I used optimum nutrition 100% gold standard double chocolate whey protein yummm…)

Put the coffee in a coffee mug, then add hot water until the mug is about half full.

Stir in coconut milk.

Add protein powder last. Enjoy your caffeine-filled protein hit 🙂

Nutritional info: per 1 mug of coffee

Calories: 158

Total fat: 4.6g

Total carbs: 3.5g

Sugar: 1.0g

Protein: 24g

 

Now that you’ve woken up a bit, here’s the motivation for the week: Marzia Prince (I want her quads…)

This week’s menu:

 

Meal1/Breakfast:

Pancakes!

 

Meal 2:

These are so fluffy and yum!! These are Coconut and Vanilla Whey Protein Cakes from www.proteinpow.com.

Serves 9 (on the original website she makes 5 mini cakes, but I made muffins)

3/4 cup egg whites

1/4 cup vanilla whey protein

2 tbsp coconut flour

4 tbsp chestnut flour (I subbed in oat flour)

3/4 cup quark (I cannot find this anywhere – I used low fat cottage cheese)

1/8 cup shredded coconut

1/2 cup lite coconut milk

1/4 cup oat flour

1 tsp baking powder

1 tsp baking soda

Blend all the ingredients together.

Bake at 160 degrees for about 20 minutes (muffins take less time than mini-cakes).

I want to try these with a dollop of peanut butter on top but I’m currently all out :S these are yum by themselves too though!!

Nutritional info: per 1/9 muffins

Calories: 71

Total fat: 2.0g

Total carbs: 5.6g

Sugar: 0.8g

Protein: 7.0g

 

Meal 3/Lunch:

Delicious recipe from www.bestrecipes.com.au – Slow Cooked Moroccan Chicken.

Serves 6

1kg chicken breast – roughly chopped

1 onion – diced

2 leeks – diced

425g tin diced tomatoes

4 cups diced butternut pumpkin

425g tin chickpeas – drained and rinsed

1 tbsp ground cumin

1 tbsp ground coriander

1 tbsp ground cinnamon

1 tsp salt

1 tsp pepper

3 cloves garlic – minced

1 tbsp tomato paste

1 tbsp grated lemon rind

1/2 cup chicken stock

1/4 cup coriander – finely chopped

3 tbsp lemon juice

1/3 sultanas (I’ll probably leave these out)

Throw all ingredients, except lemon juice and sultanas, into the slow cooker and stir to combine.

Cook on low for 6 hours, or high for 3 hours.

Add lemon juice and sultanas and heat for 15-30 minutes.

Nutritional info: per 1/6 serves

Calories: 217

Total fat: 2.4g

Total carbs: 8.7g

Sugar: 1.0g

Protein: 37.6g

 

Meal 4:

Again I whipped up a batch of Triple Chocolate Protein Cake Bars – this time I used lite coconut milk instead of almond milk (because I wanted to use up the opened can) and added hulled hemp seeds. So so good. This photo was taken watching the closing ceremony 🙂

 

Meal 5:

Another new recipe – this time from www.thegraciouspantry.com. This Lemon Zucchini Chicken is really different to what I usually have, but I felt like mixing things up a bit and keeping myself excited about clean eating :). I’ve found that after freezing and reheating this meal it doesn’t taste overly great… the zucchini seems to go a bit rubbery or something. It’s nice fresh, but unfortunately doesn’t freeze well.

Serves 8 (but I divided mine into 4 serves)

900g chicken breast (the lady at the deli only gave me 700g…) – chopped into cubes

500g zucchini – chopped into cubes

1 medium red onion – chopped

Juice of 2 lemons

Zest of 1 lemon

1 tbsp garlic powder

(I also added about a cup of chopped broccoli)

Saute the onion in a frying pan.

Add all other ingredients.

You can remove the excess liquid in the bottom of the pan – I kept this because I will be reheating my food and the extra liquid will prevent it from drying out)

This will be really good with brown rice (if I was to have this for lunch).

Nutritional info: per 1/4 serves

Calories: 245

Total fat: 2.2g

Total carbs: 11g

Sugar: 5.5g

Protein: 42.6g

 

Meal 6:

The usual protein mousse 🙂

I hope you’re all hitting the gym and keeping up the clean eating!!! x

My Gym Buddy Returns!

30 Apr

Yes, my boyfriend is back, I gave him a big a surprise by turning up at the airport (I’d convinced him that I couldn’t make it…) and we spent a lovely w/e together just relaxing and catching up 🙂 I missed him so much!! 12 days away is 12 days too many!

 

My latest body motivation/girl crush – Jenna Renee! I want my body to look like hers!

After a w/e of treating myself (my boyfriend and I indulged in a few blocks of chocolate… naughty, but oh so delicious!) I’m ready for a week of eating clean and looking after myself.

 

Plan for this week:

 

Meal 1/Breakfast:

Pancakes 🙂 I found some sugar-free maple syrup, which tastes AMAZING so I let myself drizzle a bit on my pancakes sometimes. It’s not perfect because it contains sucralose (although any trials on the negative side effects of sucralose have only been done in ridiculously excessive amounts, so I figure a little bit here and there won’t do me too much damage!).

 

Meal 2:

Blueberry Lemon Cheesecake Muffins

I’ve posted this recipe before, and I cannot emphasize enough how delicious these little baked delights are! In order to prevent myself from eating them all straight away I make sure to freeze them and defrost them one at a time 😛

 

Meal 3/Lunch:

Jamie Eason’s Meatloaf Muffins

In one of my very first posts I put up the recipe for these, and I think they’re so yummy! They’re also really convenient to grab on the go to munch on like an apple, or I like to chop up and mix with salsa/put in a psyllium crepe (recipe posted previously)/throw in a salad!

This time I altered them slightly by subbing in kangaroo mince (I’m determined to try it in everything now!) and, although they smell a bit different, I’m sure they’ll taste just as good! These are yummy but I think I prefer the turkey in this recipe… I might try a different meatball recipe with the kangaroo because I think it required different spices.

 

Meal 4:

Leftovers! Yay I love it when I find that I have enough leftovers to last me another week! This week I have plenty of Peanut Butter Layered Coconut and Vanilla Whey Protein Cakes and Chocolate and Coconut Protein Bars, so I can relax a bit :).

Also, just thought I’d chuck a photo in of my Vitamin-Rich Post-Workout Shake before it gets all blended up – you’ll see that I use Optimum Nutrition 100% Gold Standard Whey Protein and I love it! My boyfriend and I did a heap of hunting around to find the best and so far this is it! I love vanilla icecream flavour, and also have the double chocolate, but the Dymatize flavour beats that in regards to flavour!

 

Meal 5/Dinner:

Low Carb Chicken Parmigiana

I love a good chicken parmigiana and found this awesome recipe at http://www.taste.com.au/recipes/27204/30+minute+chicken+parmigiana+bake. I altered it slightly to suit me a bit better, and this is what I came up with:

Serves 4

2 chicken breasts – halved (to make thinner)

1 medium brown onion – diced

2 tsp crushed garlic

340g jar fire-roasted pepper strips – drained

450g jar lite chicken parmigiana sauce

1/4 cup fresh basil leaves

Eggplant, diced

Italian herbs

Salt and pepper

Lite pizza cheese

1. Preheat oven to 220 degrees

2. Spray frying pan lightly with oil and cook chicken breasts until browned and cooked through, then remove from pan and sit aside

3. In the same pan, cook onion, garlic, and egg plant until onion is cooked, then add jar of peppers. Cook, stirring, for 1 minute. Add parmigiana sauce and herbs, bring to the boil, and season with salt and pepper.

4. Lay the chicken breasts out on an ovenproof dish and pour the sauce mixture on top. Sprinkle with cheese (not too much!)

5. Bake for 10-15 minutes or until top is golden. YUM!! The addition of the fire-roasted peppers is awesome! I also would have added a few olives if I’d had any on hand.

I have been searching for this lite pizza cheese EVERYWHERE after finding it randomly a few months ago… and found it again! Just in woolworths, but for some reason it tends to come and go…

 

Meal 6:

Either my Chocolate Protein Mousse or Cottage Cheese Mixture (in the photo above I mixed cottage cheese+dark unsweetened cocoa+stevia+almond milk+unsweetened desiccated coconut), whichever I can be bothered making!

I’m not sure if I’ve mentioned it before but I live in a communal building, with a bunch of other medical students, and so I have to share a communal kitchen. Cooking all this food at once tends to make such a mess and takes so much time but I like to do it all at once to get it out of the way, and I always choose times when the kitchen is as empty as possible. Here’s a photo of the workplace….

On the plus side, when it’s empty it means I can use ALL the ovens at once, if I need different temperatures, and I can borrow some people’s pots and pans (although I ALWAYS clean them and put them away after use, because I hate when people leave mine dirty!).

I absolutely love bulk cooking at the start of the week, it gives me so much more time when I’m busy during the week and it really eases some of the stress off my mind. I’m trying to get my boyfriend to start bulk cooking because he hates having to spend so much time cooking and washing dishes every night, so this w/e I’m compiling a bunch of easy freezable recipes for him and we’re going tupperware shopping 🙂

Hope everyone has a great week – if anyone has any questions about calorie/macro content of any of my recipes, or would like any advice about eating clean etc, feel free to comment on my wall or email me – blhat1@student.monash.edu 🙂

Train mean eat clean 🙂 xx

Post-Easter Detox

15 Apr

I don’t know about anyone else, but I feel disgusting, bloated and lethargic after that easter break – I had a whole week off and went up to Sydney with my boyfriend to celebrate our one year anniversary. It was an amazing few days, full of expensive restaurants, luxurious foods, and delicious wines (as well as a trip to Taronga zoo and a close almost-encounter with One Direction) but in a way I’m glad to be back to get into routine and feel good about myself!

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Uni starts back tomorrow, and its back in the hospital at 8am! I’m an early bird so I don’t mind the 8am start, however my gym doesn’t open until 6am, making it extremely difficult for me to squeeze in my hour and a half workout in the mornings 😦 I need an Anytime Fitness gym! I’m going to have to go after class, which will be around 6:30pm, which I do not like at all, but unfortunately it’s unavoidable. Any gym is better than no gym!

Just had a big cooking sesh in the communal kitchen here and this is my eating plan for the week:

 

Meal 1/Breakfast:

You guessed it – blueberry pancakes 🙂

 

Meal 2/4:

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Healthy Chocolate Fudge Protein Brownies (see earlier post) – these brownies look a bit different than my last batch although I’m not sure why! They taste just as delicious, and this time I put almonds in them instead of walnuts, just because that’s what I had on hand.

I also baked Chocolate and Coconut Protein Bars (see earlier post).

Cooking snacks in bar form is a lot easier for me to carry around in my pocket in the hospital, so I think I’m going to cook more of these from now on (muffins etc for special occasions/weekends).

 

Meal 3/Lunch:

When I headed to the supermarket to do my grocery shopping this morning, there was no turkey mince on the shelves. So I’ve mustered up the courage to try kangaroo mince! My only experience with eating kangaroo was an unpleasant one (overcooked roo steak – yuck) but this is going to be really nice!! Kangaroo is a really good meat to have – it’s super lean, high in protein, and is a great source of dietary iron. I might have to try subbing in kangaroo meat more often 🙂

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Kangaroo Chili

I just cooked the Turkey Chili recipe that I posted in one of my earliest entries but replaced the turkey mince with kangaroo! I also added some zucchini, green capsicum and mushroom.

 

Post-Workout:

I always used to just have protein powder with water, but I’ve recently tried mixing together a few things just to increase the vitamins etc, as well as taste! Here’s a protein shake that I love –

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Vitamin-Rich Protein Shake

45mL almond milk

20g spinach (sounds strange, but you can’t taste spinach at all! A great way to easily add vitamins from green leafies into your diet)

1 scoop vanilla whey protein powder

2g chia seeds (these are the latest superfood craze and I add these to everything! They’re tasteless but are high in omega-3 as well as iron and other essential vitamins and minerals. I love to add them to baked good especially)

5g psyllium husks (really in high in dietary fibre)

1/2 banana (sugar helps the body to break down and absorb protein faster post-workout)

200mL cold water

1. Blend and enjoy! Yum 🙂

 

Meal 5:

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Baked Basil Chicken

Serves 4

4 chicken breasts

1/3 cup Greek yoghurt

1/4 cup fresh basil – chopped

1 tsp cornstarch

1/2 cup breadcrumbs (I subbed in oat flour)

1 tbsp grated parmesan cheese

1. Preheat oven to 180 degrees

2. Arrange chicken in a single layer in a baking dish

3. Combine yoghurt, basil and cornstarch and mix well. Spread over chicken

4. Mix breadcrumbs (/oat flour) and parmesan cheese and sprinkle over chicken

5. Bake for 30 minutes or until chicken is no longer pink in the middle

 

Meal 6:

Cottage cheese + cinnamon + Stevia + almonds

My boyfriend is spending the next 12 days over in Thailand with his family, the lucky thing, but it’s going to be interesting to see how I cope without being able to talk to him whenever I need to. Our skype sessions every night tend to get me through the day, so I think I’m going to struggle without those :S My boyfriend almost didn’t go on the trip because he was worried about leaving me on my own, but I didn’t want to hold him back from having an awesome experience with his family overseas – he deserves a bit of a break!

So hopefully this week goes smoothly, with limited lows, and I’m able to get through til the weekend, when I can at least visit my family. I think I’m going to pass a lot of time in the gym to get my mind off missing my boy 😛

 

Motivation for the week: Andreia Brazier