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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

Beautiful Blueberry Pie

27 Jun

Another week another recipe!! I’m stressing out today because I’m getting my wisdom teeth pulled out tomorrow :S I’m going to be living off protein shakes for a while I think!! Any ideas healthy low sugar high protein smoothies feel free to let me know :). I’ve been smashing out week 1 of Ashley Conrad’s Clutch Cut program and it’s pretty good!! It involves a lot more cardio than my usual workouts and I think it’s good to shock my body by getting out of routine.

 

Motivation: Dana Linn Bailey

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This recipe was inspired by Protein Pow(d)er – Blueberry Protein Pie

Yum. Yum yum yum yum yum

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Serves 8

Pastry:

1/2 cup egg whites

1/2 cup oat flour

1/2 cup vanilla pea protein powder

1/2 cup chopped almonds

1 tbsp coconut flour

Filling:

1 packet of unflavoured powdered gelatine

2 scoops berry flavoured BCAA (I used raspberry blue)

2 cups of blueberries (I used frozen)

(Instead of gelatine + BCAA you can substitute sugar-free jelly powder)

 

Blend the pastry ingredients together until it resembles a sort of dough

Press the dough into a greased small spring-form pan, covering the bottom and as much of the sides as you can (I saved some and sprinkled it on top as well)

Put this to the side

Preheat the oven to 170 degrees Celcius

Put the blueberries in a saucepan and bring to the boil

Once the blueberries have started to disintegrate a little, add the gelatin and the BCAA and mix until the gelatin is well combined

Pour the filling into the prepared  pastry base

Cook for 20-30 minutes or until the sides and top look and feel cooked

Allow to cool before serving with a big dollop of fat free Greek yoghurt 🙂

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Nutritional info: per serve (without yoghurt)

Calories: 173

Total fat: 7.9g (1g sat)

Total carbs: 11.2g

Sugar: 4.2g

Protein: 12.4g

 

Yours Always in Health & Fitness x

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

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

Proud to be Aussie

30 Jan

Here in Australia we celebrated Australia Day last weekend – a time to embrace our Aussie-ness (e.g. flannies, stubbies, thongs, pavlova, lamington, vegemite, roos, sharks, akubras….) haha proud to be an Aussie!!

 

Motivation: Kate Battersby (no explanation necessary…)

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Again, I have a heap of recipes to share with you… so lets get straight into it!!

 

Thai Beef (or Roo!) Salad

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Serves 4

1&1/2 tbsp fresh lime juice

4 serves Stevia

1 tbs fish sauce

2 tsp sesame oil

1 tsp reduce salt soy sauce (or Braggs aminos)

2 tsp fresh ginger – finely grated

1 garlic clove – crushed

About 700g beef steak (I used porterhouse with the fat cut off.. – I’d love to try this with kangaroo steak!!)

200g grape tomatoes – halved

1 continental cucumber – halved lengthways and thinly sliced

1 red onion – halved and cut into thin wedges

2 long fresh red chillies – halved, deseeded, and thinly sliced

1 bunch fresh mint – leaves picked

1 bunch fresh coriander – leaves picked

1 bunch fresh basil – leaves picked

Whisk together lime juice, Stevia, fish sauce, sesame oil, soy, ginger and garlic in a jug. Drizzle HALF of this mixture over the raw steak and marinate for at least 2 hours in the fridge

Preheat a barbeque grill or chargrill pan on high. Cook steak for 2-3 minutes on each side for medium, or until cooked to your liking. Once cooked, transfer to a plate and allow to rest for 10 minutes

Place the tomato, cucumber, onion, chili, mint, coriander and basil in a large bowl

Thinly slice steak and add to the salad

Drizzle with remaining dressing and gently toss to combine

Nutritional info: per serves

Calories: 254.4

Total fat: 11.1g (5.6g sat)

Total carbs: 4.7g

Sugar: 3.2g

Protein: 42.1g

 

Chocolate Fondant from www.foodlve.com

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Serves 4

125g yoghurt

80g unsweetened applesauce

1 tsp powdered skim milk

15g natural peanut butter

20g cocoa powder

30g protein powder (vanilla/chocolate – I used casein and it didn’t set very well, so I think whey would work better)

Preheat the oven to 230 degrees (Celcius)

Mix all ingredients together

Divide mixture into 4

Bake for 10-12 minutes

Serve warm

Nutritional info: per serve

Calories: 106.6

Total fat: 3.7g

Total carbs: 5.4g

Sugar: 2.5g

Protein: 10.9g (this was with my casein, so it will vary depending on the protein powder that you use)

 

Mediterranean Chicken Casserole

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Serves 6

1.5kg chicken breast

400g canned tomato

2 fresh tomatoes – chopped

1/2 cup pitted kalamata olives

2 garlic cloves – peeled, thinly sliced

2 sprigs fresh rosemary – leaves picked

1 cup reduced salt chicken stock

1/2 cup dry white wine

Vegetables – I added mushroom, red and green capsicum, and green beans but you can add whatever you want!!

Preheat oven to 200 degrees

Heat frying pan on high and sear the outside of the chicken breast, then place aside

Chop up the vegetables and put into a baking dish along with all other ingredients. Add chicken and make sure to coat with mixture

Bake for 45 minutes or until chicken is cooked through

Nutritional info: per serve (not including vegetables)

Calories: 338.3

Total fat: 5.3g (1.3g sat)

Total carbs: 4.6g

Sugar: 1.7g

Protein: 59.2g!!!!

 

Oven Steamed Citrus Fish

Serves 2

2x (about 400g) white fish fillets (I used Pink Ling fish)

1 lemon – zest and juice

1 lime – zest and juice

2 garlic cloves – crushed

Hot chili flakes (optional)

Pepper

Preheat oven to 220 degrees (celcius)

Shape foil into little ‘boats’ – one per fish (this is so that the fish gets to sit in the juices whilst cooking and really absorb the flavours)

Put the fish in the boats, then top with lemon, lime, garlic, chili flakes and pepper

Bake in the oven for 10-15 mins

Nutritional info: per serve (with Ling)

Calories: 193.6

Total fat: 1.2g

Total carbs: 8.8g

Sugar: 2.0g

Protein: 39.4g

 

There are really so many healthy versions of junk foods out there – don’t be afraid to type your craving into google and ask for a ‘clean’ or ‘healthy’ version!! Hopefully some of these recipes appeal to you :).

Please feel free to send me a message/email/facebook message if you have any questions about anything regarding food, exercise, supplements, metabolism etc.. I’m happy to help!!

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Break down those walls that are limiting you and you may be surprised at what you are capable of 🙂 x

Merry Christmas and a Happy 2013!!

30 Dec

I hope you are all spending plenty of time with loved ones, and not stressing too much about being strict on your diet!!! A little treat here and there (especially for the sake of celebrating) won’t ruin progress :). However, aim for moderation (something I’m not very good at when it comes to sugary foods) and keep that determination to get back training and eating clean as soon as possible.

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Motivation for the new year – can’t go past my fav!! Jenna Webb haha

 

In order to resist some of the yummy treats laying around our house at the moment, I’ve whipped up a couple of healthy alternatives and yummm they really hit the spot!!

 

Sugar-free Pavlova – inspired by www.ultimateperformancesupplements.com/banana-and-mango-pavlova/

For those of you who have never tried a pavlova (I’m looking at those non-Aussies out there) you MUST!! This is so delicious and is one of my favourite desserts. And this version tastes JUST like the real sugary one!! I’m so excited haha

Serves 6

4 eggs

15g Stevia (the powder version, not liquid)

1/4 tsp cream of tartar

Topping:

100g Greek yoghurt

1 scoop vanilla whey powder

Stevia to taste

Add whatever topping you want! I sliced up two kiwi fruits and grated some dark chocolate on top

Preheat the oven to 180 degrees fan forced

Line a flat oven tray with some baking paper and lightly grease with coconut oil

Separate the egg whites from the yolks and beat until soft peaks form, then add the Stevia and cream of tartar slowly while still beating – the mixture should become glossy and retain it’s shape when lifted with a spoon.

Scoop the egg whites onto the tray and fashion into a circular shape with a spatula, retaining as much height as possible. Work quickly!

Put in the oven for 45 mins (do NOT open the door to check progress because your pavlova will flop)

Once cooked, open the oven door a little bit and turn off the heat. Leave to dry out for a further 30 minutes to an hour

Just before serving, put together the topping by mixing the yoghurt, vanilla powder and Stevia (your amounts may differ from mine, because I just threw everything in and then tasted and added more of ingredients until it tasted perfect)

Top the pav with the yoghurt mixture, then throw whatever you want on top! Other yummy combinations would be banana and chocolate, strawberry and chocolate, banana and mango, just dark chocolate etc etc

Nutritional info: per 1/6 serves, with kiwi fruit and a little grated choc

Calories: 61.2

Total fat: 0.7g

Total carbs: 5.8g

Sugar: 3.5g

Protein: 8.4

 

Healthy Snickers Slice from www.tasty-health.se (mine didn’t turn out quite as pretty though haha see second picture)

Warning – these are addictive

Serves 12 (2 squares)

Bottom layer:

About 10 dates (100g)

1 cup almonds

1/2 scoop chocolate whey protein powder

2 tsp unsweetened cocoa

Filling:

150g natural peanut butter

2 scoops vanilla whey protein powder

3 serves Stevia

30g salted peanuts – coarsely chopped

About 1 cup water

Toppping:

60g dark chocolate

Grind the almond in a food processor until you have a flour with some larger almond chucks in it

Add the dates, choc protein powder and cocoa, and process until you get a fine pulp – if you are unable to shape the mixture, add more dates (ok so for me this was where the original recipe failed me… I added a heap more dates and still the mixture refused to stick together. I think next time I might add some water or milk… maybe try this and let me know how it goes!)

Press the almond mixture into the bottom of a foil-lined pan – I used a couple of tupperware containers

Mix the peanut butter, vanilla protein, Stevia and peanuts, then add a little water at a time and mix to a paste with the consistency of peanut butter (although I found it better to make the liquid more runny because it went further)

Spread the peanut batter over the bottom layer, then put in the freezer

Melt the chocolate in a bowl in the microwave and spread over the peanut filling

Set in the fridge/freezer until the chocolate is set

Cut into 24  squares and store in the fridge/freezer

Nutritional info: per 1/12 serves (2/24 squares)

Calories: 194

Total fat: 9.3g (only 2.2g saturated fat)

Total carbs: 12.4g

Sugar: 9.0g

Protein: 10.6g

 

Have a wonderful time bringing in the new year everyone!!! If you’re ever waiting for a time to make changes and set goals, now’s the time to do it!!! xx

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Do Not Take Anything For Granted

18 Dec

There are few things I want to talk about in this blog post, both reminding me on how grateful I am to be surrounded by my loved ones and to be so healthy…

Firstly, the horrific shooting in Connecticut. All of those innocent lives taken way before their time… there is not a single person that has not been deeply horrified and sickened by this awful event and my heart goes out to those that lost a loved one on the 14th of December 2012. I feel so blessed to have my family, my boyfriend, my friends, and cannot imagine how awful it would be to have any of them taken from me, especially in such a stupid, pointless way. Too many angels headed to heaven that day. RIP

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Secondly, I accompanied my boyfriend and his family to visit a friend in hospital this weekend – their friend had been in a big motorbike accident and his family had asked all of his friends to come together at this one time to give him strength and support. When we were there we discovered that he is now a quadriplegic and has been told he will  never walk again… and he has given up all hope. This man had been one of the most outgoing, courageous and active guys and it’s terrible to hear that he has thrown in the towel. He refused to see any visitors that day, but it was heartwarming to see so many people gathering together, wearing his favourite colour blue, and writing down words to hopefully inspire and motivate hope. I am so lucky that I have my health, that I live so comfortably and have no limitations. I am so grateful for everything I have.

Please take the time to reflect on everything that you have – even though you may stress about things, and may have pressures or debts etc, think about all that you can be grateful for, because without a doubt there is someone in the world who would give anything to have what you may take for granted.

These things have made me more motivated to take care of myself.

 

Here are some new recipes:

 

Jamie Oliver’s Chicken Salad (my version….) – this looks to basic, but it’s really yummy!!

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Serves 2

1/2 head of broccoli

2x 120g chicken breast

1/2 tsp ground coriander

1 cup cooked quinoa

1 spring onion

1/4 bunch fresh mint

1 tbsp extra virgin olive oil

1&1/2 tbsp red wine vinegar

1 tbsp sunflower seeds

2 tbsp no fat Greek yoghurt

1/2 lemon

Cook the broccoli in boiling salted water for 4 minutes (covered)

Coat the chicken with salt, pepper and ground coriander, then bash to flatten to ~1.5cm thick

Grill chicken until golden brown and cooked through

With tongs, remove broccoli from water when finished, then put on a grill until nicely charred

Trim and finely slice the spring onions and the mint, then toss in a bowl with the oil and vinegar, and season to taste

Grill the sunflower seeds

Throw it all together on the plate and serve with a dollop of Greek yoghurt and lemon wedges

Nutritional info: per 1/2 serves

Calories: 394.2

Total fat: 13.1g

Total carbs: 30.2g

Sugar: 4.1g

Protein: 40.4g

 

Clean Chocolate Icecream

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Serves 2

100g low fat cottage cheese

1 tbsp cocoa

1&1/2 scoop choc protein powder (whey/casein)

2 serves Stevia

1 tbsp coconut oil

1 tbsp natural peanut butter (or 2, if you love your PB!)

2 tbsp dessicated coconut

Splash of almond milk

Blend everything together until smooth, then freeze for 1&1/2 hours, stirring every 20 minutes

Nutritional info: per 1/2 serves

Calories: 330

Total fat: 20.4g (all good fats!!)

Total carbs: 7.6g

Sugar: 4.3g

Protein: 29.4g!!

 

Baked Peanut Butter Chocolate Protein Bars from http://www.littlebshealthyhabits.com – I was craving peanut butter and wanted to have it in a baked protein bar but all of the recipes I could find were unbaked! These were a great mix of chocolate and PB, but next time I’m going to add more PB so it really satisfies my cravings!!

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Serves 12

1 cup out flour

4 egg whites

2 scoops protein powder

1/4 cup (or 12 serves) Stevia

1 tsp baking soda

1/2 tsp salt

1/4 cup unsweetened applesauce

3 tbsp unsweetened baking cocoa

113g unsweetened almond milk

1/4 cup all natural peanut butter (next time I think I’ll up this to 1/3 cup hehe)

4 tbsp non fat Greek yoghurt

Throw it all in a bowl and mix

Throw in a brownie pan and bake at 180 degrees for about 25 minutes or until a toothpick comes out clean

Nutritional info: per 1/ serves

Calories: 109.6

Total fat: 4.6g

Total carbs: 7.0g

Sugar: 1.6g

Protein: 9.0g

 

I also wanted to do a shout out to slimkicker.com – it’s a free site that helps you track your meals, exercise etc, and – the best part – it helps keep you motivated by setting you challenges and reminding you to reward yourself when you reach them!! I think  it’s great :). They’ve got a mobile phone app as well (I have it on my iphone), so it’s quick and easy to log your info.

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Be grateful 🙂 keep healthy xo