Archive | WW Protein Mousse RSS feed for this section

Dementia and Red Wine Vinegar

6 Aug

I started a new rotation last week – I’m going to be spending the next 4 weeks in the rehab centre of the hospital. Meeting the patients with dementia is a whole new experience for me, and is very confronting.

Meanwhile, I’m still working on the leg situation – I got some advice from fellow fitties and they suggested that rather than focus on decreasing my quads, I should aim on increasing my calves to even out my legs.

Image

 

Motivation for the week – Nina Silic!! Total hottie 🙂

Image

 

Weekly food plan:

 

Meal 1/Breakfast:

Blueberry pancakes!! + sugarfree maple syrup mmm 🙂

 

Meal 2:

Leftover Peanut Butter Chocolate Chip Protein Cookies from last week yum!!

 

Meal 3/Lunch:

Again, leftover Slow Cooker Thai Chicken. This is how I normally eat my weekly prepped meals haha.

Image

 

Meal 4:

Tried some different muffins, this time Blueberry Protein Muffins from skinnymom.com. I didn’t take a photo because they stuck like CRAZY and turned out a bit of a mess (please please please use muffin pan liners!! Foil ones, because otherwise you’ll struggle to separate the paper from the muffins…) but they are really yummy!!

Serves 6 big muffins or 12 small muffins

1/2 cup whole wheat flour (I used oat flour)

1 scoop vanilla whey protein powder

1/2 cup skim milk (I used almond milk)

1/4 cup sugarfree maple syrup (LOVE THIS STUFF!!)

4 egg whites

1/4 cup sweetener (I put in about 12 serves of Stevia)

3 tbsp sweetener Brown sugar (I have no idea where to find this, so I left it out and they turned out fine)

2 tbsp light whipped butter (I substituted fat free Greek yoghurt)

1/2 cup blueberries

2 tbsp unsweetened applesauce

1&1/2 tsp baking powder

1/2 tsp vanilla extract

1/4 tsp salt

Preheat oven to about 200 degrees celcius.

Mix dry ingredients and wet ingredients in separate bowls. Whisk wet ingredients well.

Combine wet and dry ingredients, then fold in blueberries.

Line a muffin tray with muffin pans (I thought if I used HEAPS of spray these would be fine.. please take my advise and use muffins liners!!)

Bake in the oven for about 22 minutes or until a toothpick comes out clean. These muffins are super sweet and delicious!

Nutritional info: (per 1/12 muffins)

Calories: 46

Total fat: 0.7g

Total carbs: 5.2g

Sugar: 1.7g

Protein: 4.4g

 

Meal 5/Dinner:

I tried something different – I was feeling lazy/poor so I used a slow cooker packet and made Slow Cooker Kangaroo/Beef and Red Wine Casserole.

Serves 4

500g kangaroo steak – diced (the recipe used beef, but I wanted to use roo)

200g mushrooms – diced

2 carrots – diced

2 tbsp no added salt tomato paste

125mL red wine (I used red wine vinegar, because that’s what I had, and has very little calories – eugh please do not do this!! I tasted it this morning after cooking it overnight and no matter how much sweetener or salt I added, I could not make it edible!! I’ll retry this next week with red wine)

1x masterfoods beef and red wine casserole recipe base

Shove it all in a slow cooker for 8 hours on low!! .

Nutritional info: (per 1/4 serves, with kangaroo)

Calories: 172

Total fat: 1.4g

Total Carbs: 11.6g

Sugar: 5.3g

Protein: 27.7g

 

Meal 6:

WW protein mouse – I haven’t updated this recipe in a while, but this is what I currently have for dessert:

Serves 1

50g low fat cottage cheese

1 serve weight watcher chocolate mouse (1/2 packet)

1 tbsp hulled hemp seeds

1 tsp cocoa powder

2 serves Stevia

Splash of almond milk

About 4 walnuts/1 tbsp dessicated coconut

Nutritional info:

Calories: 258

Total fat: 13.1g

Total carbs: 10.7g

Sugar: 5.1g

Protein:13.8g

 

Image

Along with healthy eating, keep up with the exercise – exercise releases endorphins, which explains why I always feel pumped up and a hell of a lot better after sweating it out at the gym. Rather than reaching for chocolate when I’m feeling down I’m trying to get into the habit for going for even just a 15 minute walk around the block – it helps!! And keep in mind: there’s no such thing as a bad gym session – any gym session is better than nothing at all 🙂 x

Advertisements

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!

 

Image

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!

 

Image

 

Motivation: Holly Bricken

Image

 

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:

Image

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.

Image

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!

Image

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

Oncology

24 May

Sorry the latest post has been delayed, I’ve been busy with assessments and starting a new rotation in oncology. The last couple of weeks have been a bit up and down for me – I don’t handle stress very well because I’m not very good at acknowledging and accepting the fact that I need to try to relax a bit. Even when I watch tv I have to play sudoku or browse facebook at the same time… the only time I really feel like I have ‘me’ time is at the gym – music pumping, sweat dripping and muscles burning – I love it!!

Motivation: Ana Delia De Iturrondo is absolutely gorgeous and I love how toned she is!!

Food for this week –

Meal 1/Breakfast:

Pancakes! This is a photo of my peanut butter and maple syrup w/e treat 🙂

Meal 2:

The base of this recipe I got from proteinpow.com (the Kristen Apple, Vanilla and Popcorn Protein Cake) but I changed it just a touch 😛 here’s my recipe (I call them Choc Goji muffins – not too creative :P):

Serves 7

1/2 cup vanilla whey

1/2 cup egg whites

1/4 cup cottage cheese

1/4 cup coconut flour

1 tsp baking powder

1 tbsp vanilla essence

4 tsp sugar free strawberry drinking mix

Handful of dark chocolate chips

Handful of dried goji berries

1. Mix all ingredients together

2. Pour into muffin tray

3. Bake at 160 degrees for about 20 minutes or until cooked

I think these are pretty yummy though the texture is a little bit funny, possible due to the use of coconut flour. I love the goji and chocolate mix though! Full of antioxidants (however I think I went a little bit overboard on the choc chips… I’m a chocoholic)

Meal 3/Lunch:

Quiche recipe from http://www.mckennagordon.com/blog/my-favorite-healthy-quiche-recipe (I altered it slightly by subbing and adding veggies). Here’s what I did:

4 cups fresh spinach

1&1/2 tbsp extra virgin olive oil

1 large red onion – diced

1/4 tsp salt

1&1/2 cups mushrooms – chopped

1/2 sweet potato – diced

1 red capsicum – diced

1/4 carrot – diced

7 large eggs (I used about 1 cup of liquid egg whites instead)

3/4 cup low fat fetta cheese (I used skim cottage cheese instead)

2 tsp oregano

1/4 tsp black pepper

1. Cook spinach and a couple of tbsp water in a frying pan over medium heat until spinach is just wilted – put aside on paper towel

2. Cook ingredients with olive oil in frying pan in the following order (don’t add next ingredient until the previous ingredient is properly cooked). Stir occasionally while cooking:

– Onion and salt (until starts to become translucent)

– Mushrooms (until lightly browned)

– Potato, red capsicum and carrot

3. Cover and cook until the potato begins to tender; stir every couple of minutes

4. Meanwhile, whisk eggs, spinach, cheese, oregano and pepper

5. (Here’s where I did it differently again) Instead of putting the egg in the frying pan and cooking it a bit like an omelette, I poured everything in a baking pan and baked it at 180 degrees for about 25 minutes (I think…) or until cooked

Meal 4:

Coconut and Chocolate Protein Bars

Meal 5/Dinner:

Healthy Chicken Souvlaki from thegraciouspantry.com

700g chicken breast – diced

2 tbsp olive oil

2 tbsp lemon juice

1 tbsp lemon zest

3 cloves garlic

1/2 tbsp salt

1 tsp red chilli flakes

1 tbsp dried mint

1 tbsp dried oregano

1. In a small bowl whisk together all ingredients (except chicken) and then pour over chicken to allow to marinade for at least 30 minutes (even better if you’re organised enough to let it marinade overnight)

2. When ready to cook, heat over medium-high heat until no longer pink in the middle

Yummy! This is really nice in a psyllium crepe with spinach and greek yoghurt 🙂

The photo above isn’t my chicken souvlaki but I had leftover turkey meatloaf muffin in a psyllium crepe with spinach, salsa and Greek yoghurt the other day and it was so yummy and looked so good so I had to take a photo 😛

Meal 6:

Ok so I know this looks like all of my other desserts but it IS different!! And it’s my new favourite! 🙂

Super Dooper Mousse

30g skim cottage cheese

1/2 weightwatchers chocolate mousse sachet (10g)

1 tsp unsweetened cocoa

Dash of almond milk

1. Mix it all together and enjoy! This is so yummy and creamy and delicious!! The cottage cheese that you use might affect how it tastes though (the texture might be a bit funny?) – I use Tempo continental skim milk cottage cheese and I absolutely love it.

I was so excited to find these in the supermarket – $2 cheaper than the ‘adult’ sugar free hot chocolate yet exactly the same!! There is also banana flavour which I have yet to try. These are great to stop cravings/add to protein shakes/add to cooking (I’m still experimenting), and I’ve just discovered that when I add the strawberry flavour to Greek yoghurt it tastes quite a bit like strawberry icecream… 😀 YAY!!!

Hope everyone is having a good week… only one week left until 3 weeks of winter break and I am SO hanging out for it!!! Counting down the days 🙂 x