Archive | Muffins RSS feed for this section

MFT28

22 Mar

I’m so sorry that my blogs are becoming less frequent!! I’ve been flat out with assignments and trying to keep on top of study (a never-ending struggle) so unfortunately I haven’t had the time to dedicate an hour or so to writing blog posts!!

Motivation: Amanda Adams

2013-03-16 05.24.01

I felt like I was in a bit of a rut with my training so I did a bit of searching and found this training program – Greg Plitt’s MFT28 (http://www.bodybuilding.com/fun/mft28-greg-plitts-4-week-military-fitness-trainer-by-met-rx.html). It is INTENSE!!! He is really enthusiastic and motivating though, and I find it really helpful to watch the videos. My boyfriend is doing it with me via long distance, which is nice :).

I have HEAPS of recipes to share with you!! I think it’ll be easiest if I break them up into a few per post though (don’t want to overwhelm you!!)

 

High Fibre Cinnamon Protein Pancakes (chocolatechillimango.com) – these are really yummy and really filling

2013-03-22 15.09.21

Serves 1-2

100g egg whites

40g pea protein

10 grams psyllium husk

250mL unsweetened almond milk

1/2 tsp cinnamon

1/2 tsp vanilla whey protein powder

Stevia, to taste

Whisk together the ingredients

If necessary, add a little more milk or water if the batter is too thick

Cook the pancakes in a non-stick pan

Serve topped with whatever you like (I used flaxseed oil because I’m ADDICTED!)

Nutritional info: per serve (without toppings)

Calories: 146.7

Total fat: 2.2g (0.5g sat)

Total carbs: 5.5g (4.9g fibre!)

Sugar: 0.4g

Protein: 25.4g

 

Blueberry Almond Protein Muffins (chocolatechillimango.com) – I absolutely LOVE these!! Super fluffy, super tasty, super healthy!!! Awesome muffins 🙂

2013-03-15 07.12.37

Serves 12

250g almond meal

20 serves Stevia (a lot, I know…)

3 tsp baking powder

150g blueberries (I used frozen)

200mL unsweetened almond milk

1 egg

1 tbsp vanilla essence

1/2 scoop vanilla whey powder

1/2 scoop vanilla casein powder

Preheat oven to 200 degrees Celsius

Mix together dry ingredients

Whisk together the wet ingredients in a separate bowl

Add wet to dry, then mix lightly (do not overbeat)

Toss in the blueberries

Pour the batter into lined muffin tins

Bake for 20-25 minutes until golden and toothpick comes out clean

Cool on a wire rack before turning out

Nutritional info: per 1 muffin

Calories: 151

Total fat: 11.4 (1.1g sat)

Total carbs: 7.9g

Sugar: 2.2g

Protein: 7.4g

 

Chicken with Cauliflower and Olives (www.elanaspantry.com) – pretty self explanatory haha and yum!

2013-03-22 15.32.53

Serves 4

500g chicken breast

1 bunch fresh thyme sprigs

1/2 head cauliflower – cut into florets

1 spring onion – finely chopped

2 tbsp extra virgin olive oil

1/2 tsp salt

1 tsp black pepper

Zest of 1 lemon

1/4 cup fresh lemon juice

1/2 cup kalamata olives – pitted

3 cloves garlic – minced

Spread thyme sprigs evenly in the bottom of a 7×11 baking dish

Place chicken over thyme and scatter cauliflower around chicken

In a small bowl, combine spring onion, oil, salt, pepper, lemon zest and juice, olives and garlic

Pour this mixture over the chicken and cauliflower

Refrigerate for at least 1 hour

Preheat oven to 200 degrees

Bake for 45-55 minutes, until chicken is cooked through

Nutritional info: per serve

Calories: 246.8

Total fat: 8.1g (2.0g sat)

Total carbs: 6.0g

Sugar: 1.5g

Protein: 37.5g

 

Dense Aduki Chocolate Cake (www.proteinpow.com) – this is super super dense!! I think next time I’ll add more sweetener because it was a bit too bitter for me

2013-03-22 14.59.27

Serves 8

1 can aduki (or black) unsalted beans – cooked

1/2 cup liquid egg whites

1/2 cup chocolate whey protein powder

300g low-fat cottage cheese

12 cup cocoa powder

10 serves Stevia

3 tbsp coconut flour

1 tsp baking powder

Preheat oven to 170 degrees

Blend everything together and pour into a greased cake pan

Bake for 40-45 minutes or until toothpick comes out clean (don’t overbake!!)

Sprinkle some cocoa on top to serve!

Nutritional info: per serve

Calories: 149.7

Total fat: 3.2g (2.2g sat)

Total carbs: 11.0g

Sugar: 2.1g

Protein: 16.8g

 

Vanilla Cupcakes (www.dessertswithbenefits.com) – these are pretty scrumptious (though have nothing on the blueberry almond muffins above…)

2013-03-22 16.51.26

Serves 11

1 cup unsweetened almond milk

3 tbsp unsweetened applesauce

3 tbsp coconut oil

3/4 cooking Stevia

2 tsp vanilla essence

1 tsp almond essence (I left this out)

1/4 cup arrowroot starch

2 tbsp ground flaxseed

1/2 cup brown rice flour

1/2 cup quinoa flour

1/3 cup almond flour

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp xanthan gum (I left this out)

1/4 tsp salt

Preheat the oven to 180 degrees and line a cupcake tin with 11 paper liners

Whisk together almond milk, applesauce, oil, sweetener, vanilla and almond essence

Whisk on medium speed for about 1 minute

In a small bowl, whisk together the starch and flax

Slowly add this starch/flax mixture to the almond milk/applesauce mixture

Whisk on low for about 1 minute

In a medium-sized bowl, whisk together the brown rice flour, quinoa flour, almond flour, baking powder, baking soda, xanthan gum and salt

Slowly add to the almond milk/applesauce/flax mixture on low speed

When it is all incorporated, increase the mixer speed to high and whip for about 20 seconds

Scoop batter into cupcake liners

Bake for ~30minutes or until surface springs back when tapped

Remove cupcakes from tin and let cool on a wire rack

I decided to add my own person touch by pressing a raspberry into the centre of each muffin before I cooked them… don’t ask me why!! But it tasted awesome 🙂

Nutritional info: per serve (without raspberries)

Calories: 132.8

Total fat: 7.9g (4.8g sat)

Total carbs: 12.7g

Sugar: 0.8g

Protein: 2.3g

 

Oh and guess what? I’m now a Sweat Pink Ambassador 🙂 check us out at www.fitapproach.com

SPambassador4

 

I haven’t been sticking to my eating and exercise plan super well lately (as those on my facebook page may know..) but the thing to keep in mind is to not give up – to keep on keeping on!! Tomorrow’s another day 🙂 x

tumblr_md5d394HCO1rp02wmo1_400

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.

2013-02-18 13.32.06

Motivation: Jessica King

2013-02-21 16.28.39

 

I’ve got a bunch of awesome recipes to share with you 🙂

 

Lemon Protein Slice from www.proteinpow.com – YUM!! Love these!

2013-02-06 17.40.58

 

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.

2013-02-07 14.24.57

 

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.

2013-02-24 11.50.12

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

2013-02-20 20.34.58

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

 

2013-02-18 06.34.12

 

Stop wishing for something – go out and do it!! 🙂 x

A Quiet Week

10 Dec

I didn’t get up to much at all this week, it was nice and quiet, just plodding around at home and keeping to myself!! For some strange reason I didn’t even feel like cooking… but I’ve still got a couple of yummy recipes for you 🙂

Motivation: having a gym buddy!! I love going to the gym with my boyfriend, we really push each other  because we know when each other is wimping out 😛 it’s a lot of fun – ‘the couple that train together, stay together’ haha

photo (3)

 

Protein Profiteroles (aka chocolate casein filled vanilla protein muffins) from www.proteinpow.com – I just bought a bunch of different proteins so I’m getting to play around with different textures and it’s great!! Pea protein and casein protein tend to cook so much better than whey… and these profiteroles are so yummy!!

Serves 10

1 cup egg whites

1/2 cup pea protein

3/8 cup vanilla casein protein

1/4 cup ground oats

1 tbsp psyllium husk

1 tbsp coconut flour

1 cup lite coconut milk

Filling – 25g chocolate casein (or vanilla casein + 1 tbsp cocoa + 3 serves Stevia) and water

Topping – 20g dark chocolate

Mix all of the main ingredients, then pour into a muffin tray and bake at 170 degrees for 30 mins +/- 5 mins

Let them cool, and then dig a hole in the middle of them (I just pierced the top with a skewer, then shoved my finger in and made some room in there)

Make the filling by gradually adding small amounts of water to the casein until the desired consistency is reached

Put the filling mixture into a ziplock bag and cut a SMALL corner off

Twist the bag and squeeze casein into the muffins

Melt the dark chocolate and spoon some over the top of the muffins

Nutritional info: per 1/10 muffins

Calories: 99.2

Total fat: 3.1g

Total carbs: 4.2g

Sugar: 1.0g

Protein: 12.1g

 

Low-Carb Mini-Mudcakes (aka low-carb dark chocolate whey protein cake), also from www.proteinpow.com – these are so good!! I love chocolate, and this tastes just like a rich dark mudcake *drool*

Serves 8

3/4 cup liquid egg whites

50g cocoa powder

1/2 cup vanilla whey

1 medium cooked beetroot (I used 100g of canned beetroot)

1/4 cup pea protein

1 tbsp vanilla essence

5 serves Stevia

1/4 cup lite coconut milk (or cream)

Blend everything together and pour into muffin tins

Bake at 170 degrees for 20 minutes or until, when stabbed, it comes out clean

YUM!

Nutritional info: per 1/8 mini-mudcakes

Calories: 75.4g

Total fat: 1.9g

Total carbs: 2.7g

Sugar: 1.3g

Protein: 10.5g

 

Here’s a healthy snack idea – grilled capsicum with avocado ‘dip’ (avocado with lemon juice, salt and pepper)

photo (4)

 

 

This is a new week – I’m going to get off my bum and keep myself busy this week; I always feel better if I’m active and on my feet. I hope you all have a great week!!!!

tumblr_md24knohfI1rp02wmo1_500

The “Hairdresser’s” Car

29 Nov

Another week has flown by… one of my sisters has gone to schoolies on the Gold Coast, another one has headed off to Europe for a school art tour… I’m still here working on my fitness and absolutely loving it!! I wouldn’t mind taking a trip somewhere though.. any suggestions? I’ve started my Cert III in fitness and so far it’s all OHS and Client Services… I can’t wait to get to the fun stuff!! I have a feeling that’s more in Cert IV unfortunately :S I’ll get there eventually.

My dad has hit his mid-life crisis and decided to really start eating clean and exercising daily… AND he has bought himself a classic 1989 mazda MX5. It’s actually very cool, but tiny and a bit feminine, and we tease dad by calling it the “hairdresser’s car” haha. Dad let my boyfriend drive me around in it :).

 

This week’s motivation: Veronika Gulasova

 

 

High Protein Gluten Free Carrot Cake from http://www.mindmuscleyoga.com – this is sooooo good!! Absolutely delicious!! The ‘icing’ totally MAKES it :). Must try!! However, I don’t think it would freeze very well..

Serves 4

5 serves Stevia

30g coconut flour

25g whey protein (I used vanilla)

1/2 tsp baking powder

1/2 tsp cinnamon

1/4 tsp ginger

1 egg white

200mL milk (I used unsweetened almond milk)

50g grated carrot (about 1 medium carrot)

1/2 tsp vanilla essence

Frosting-

100g low fat cream cheese

5 serves Stevia

1/2 tsp vanilla essence

Preheat oven to 150 degrees and line a small cake tine with baking paper

Stir together dry ingredients

Combine wet ingredients (except carrot) separately, then add wet to dry

Stir until smooth and fold in the grated carrot

Pour into cake tin and bake for 15-20 minutes or until the cake is golden on top and springs back when you press on it (maybe it was just me but mine took about twice the time to cook…)

While cake is cooling, prepare frosting by combing the ingredients

When cool, slice the cake in half (I had to do this length ways because my cake was about as flat as a pancake haha)

Put frosting between the two layers, then spread the rest on top

I then sprinkled a bit of cinnamon on top – YUM!!

Nutritional info: per 1/4 serves

Calories: 126

Total fat: 5.6g

Total carbs: 8.9g

Sugar: 3.4g

Protein: 9.0g

 

Asian-Style Prawn Salad

Sorry I was actually meant to post this last week but I totally forgot haha too many recipes!! I just made this one up and it was delicious!

Serves 2

500g cooked and peeled king prawns

1/2 cup cucumber – sliced

1/4 cup carrot – sliced into matchsticks

Couple of handfuls of mixed lettuce

1/4 avocado – cubed

Handful of coriander

1/4 cup fresh lime juice

Basically just combine all of the ingredients! This is really fresh and delicious

Nutritional info: per 1/2 serves

Calories: 277.4

Total fat: 5.3g

Total carbs: 6.5g

Sugar: 2.5g

Protein: 39g!! (thank you prawns!!)

 

Creamy Avocado and Chicken Pasta – again a bit of my own creation haha

Serves 1

160g chicken breast

1/4 cup no fat Greek yoghurt

1/4 medium avocado

1/2 lime (juice)

3 walnuts

Salt and pepper

Consider throwing in some chives/thyme/basil… I just didn’t have any

Grill chicken breast

Blend yoghurt and avocado until smooth

Stir in lime juice, walnuts and cooked chicken

Serve with wholewheat pasta (for high carb) or SlimPasta (for low carb)

Sprinkle some parmesan on top if desire

Nutritional info: per serve

Calories: 281.3

Total fat: 7.7g

Total carbs: 4.3g

Sugar: 2.4g

Protein: 44.0g

 

Saffron Protein Muffins with White Chocolate from http://www.tasty-health.se. These are really good!! I don’t usually like to use any chocolate except for dark, but I decided to make an exception and use the white chocolate. It’s scrumptious 🙂

Serves 8

40g vanilla whey protein

60g oat flour

1/2 cup almond meal

1 tsp baking powder

1/4 tsp salt

1/4 tsp vanilla essence

12 serves Stevia

~2 tsp saffron powder

2 small egg whites

12.5mL unsweetened almond milk (or any milk)

75g unsweetened applesauce

30g white chocolate (I couldn’t find sugar-free so I used lindt :D)

Preheat oven to 175 degrees

Pour all ingredients in a bowl and blend until smooth

Break or chop the chocolate

Pour batter into muffin cups – these work best with silicone molds, sprinkle with white chocolate

Bake for 20 minutes or until cooked

Remove and let cool before removing from the muffin cups

Nutritional info: per 1/8 muffins

Calories: 98.5

Total fat: 4.2g

Total carbs: 8.2g

Sugar: 2.9g

Protein: 6.7g

 

Jamie Oliver’s Stuffed Cypriot Chicken from Jamie Oliver’s 30 minute meals – yum!

Serves 4

Small bunch of fresh parsley

Small bunch of fresh basil

8 jarred sun-dried tomatoes in oil

2-3 cloves of garlic

100g reduced fat feta cheese

Zest of 1 lemon

4x 180g chicken thigh (I would prefer to use breast but I wasn’t organised to have any haha)

4 sprigs of fresh rosemary

Pile the parsley, basil and tomatoes, with a pinch of pepper, on a chopping board

Crush over the garlic then finely chop everything together, mixing with the knife as you go

Crumble over the feta, finely grate over the lemon zest and mix again

Open up each thigh ‘like a book’ and divide the filling into the middle of each piece of chicken

Fold the chicken back over to cover (with the chicken thigh I had to use toothpicks to hold them together)

Spray some oil on a frying pan, heat on medium, then lay chicken down

Cover and allow to cook for about 10 minutes, then check and flip if golden brown on the underside. Add sprigs of rosemary to the pan

Before serving check that it’s cooked by cutting one in half

Cover and allow the other side to cook

Nutritional info: per 1/4 serves (with chicken thigh)

Calories: 158.2

Total fat: 9.0g

Total carbs: 0.8g

Sugar: 0.6g

Protein: 17.0g

 

We’re due to have an absolute scorcher here today – 38 degrees!! I’m going to be sitting by the pool reading fitness magazines haha lovely!!

Hope you’ve all made a conscious decision to eat healthy this holiday season and not stray too far into the realms of sugary treats and deep fried meats haha x

Role ?Model?

23 Nov

Oh how I love holidays. I’m sorry to rub in that I’ve got so much free time at the moment, but I feel like I deserve to revel in it for a bit haha. I’ve been doing plenty of cooking, which both I, and my mother, are really happy about! Also this week I helped out my sister by modelling some clothes that she has designed and made for her folio –

I’m not very good at it haha I’m so awkward. It was fun though!

I’m still trying to organise my personal trainer course (I need to contact my uni for ‘official’ approval and they’re not very good at replying promptly to my emails…) but I can’t wait to get started!!

Latest girl crush and fitness motivation: Ellie Gonsalves!! She’s Australian and hot hot hot

 

I have a heap of recipes to share this week!! They’re all scrumptious 🙂

 

Tandoori Chicken

Serves 4 (1 serve = 1&1/2 skewers)

1&1/2 cups no fat Greek yoghurt

2 tbsp onion – grated

1 tbsp fresh ginger – peeled and grated

1 tbsp ground cumin

1/2 tsp ground red pepper (I used black, and I think that’s why it’s not a pretty red colour)

1/4 tsp ground turmeric

3 garlic cloves – minced

500g chicken breast

Mix all ingredients except chicken

Add chicken and allow it to marinate in the fridge for at least 2 hours (the longer the better)

You can cook this however you like, but because it’s summery weather here at the moment I decided I wanted to chuck it on the BBQ in skewer-form

I ate leftover in a psyllium crepe with avocado, cherry tomatoes and mixed lettuce (see the recipe in the menu on the right >>) – delicious!!

Nutritional info: per 1/4 serves (please note that this includes the marinade, although most of it gets chucked out anyway)

Calories: 179.4

Total fat: 1.7g

Total carbs: 6.9g

Sugar: 4.2g

Protein: 32.7g

 

Chocolate and Peanut Butter Protein Bars from proteinpow.com

Serves 6

1/2 cup chocolate whey powder

1/2 cup ground oats

4 tbsp coconut flour

1&1/2 tbsp peanut butter

1/4 cup lite coconut milk

25g dark chocolate

Mix all of the ingredients except the milk and the chocolate

Slowly add the coconut milk until the consistency is firm enough to form into 6 little bars

Melt the dark chocolate (I like to do this in the microwave)

Dip the bars into the chocolate

Pop in the freezer until set

Nutritional info: per 1/6 bars

Calories: 163

Total fat: 6.7g

Total carbs: 12.5g

Sugar: 2.5g

Protein: 12.5g

 

Krispy Kale – I’ve been soo looking forward to trying this and finally found kale in our woolworths supermarket!!! This is a very basic seasoning and you can pretty much sprinkle anything on it!! Get creative 🙂

Serves 1

130g kale – just the leaves, remove if connected to a stem

1 tsp extra virgin olive oil

Salt/pepper/garlic salt/rosemary/parmesan….

Preheat oven to 150 degrees

Wash and dry kale

Toss in olive oil and seasonings

Put on a nonstick baking tray or on foil

Bake for about 10 mins (keep a close eye on them, you want them crispy but there can be a fine line between delicious and burnt)

Nutritional info: 

Calories: 65

Total fat: 0.9g

Total carbs: 13g

Sugar: 0g

Protein: 4.3g

 

Based on the Thai Lime Chicken from cleaneatingmag.com – this is pretty nice, but wasn’t as wonderful as I was hoping!

Serves 4

500g chicken breast

2 tbsp garlic powder

2 tbsp ground ginger

1 lime

2/3 cup peanuts – crushed

Preheat oven to 180 degrees

Mix garlic, ginger and peanuts

Squeeze lime over chicken breast, then dunk in peanut mixture

Bake for 25 minutes, or until not longer pink in the middle

Nutritional info: per 1/4 serves

Calories: 284.5

Total fat: 12.2g

Total carbs: 2.7g

Sugar: 0.9g

Protein: 34.4g

 

Apple Maple Walnut Protein Muffins from theguiltlesslife.wordpress.com – YUM!! That’s all I can say haha

Serves 8

1/3 cup ground oats

1/3 cup coconut flour

1 scoop vanilla whey protein

1 tsp baking powder

1/4 tsp baking soda

1/2 apple – diced

1/4 cup no fat Greek yoghurt

1/2 cup low fat cottage cheese

6 tbsp unsweetened applesauce

1 egg

1 tbsp sugar free maple syrup

2 tbsp chopped walnuts

Preheat oven to 190 degrees

Combine dry ingredients in a bowl

Separately blend yoghurt, cottage cheese, applesauce and egg until smooth

Add wet to dry and stir until JUST combined (don’t over-mix)

Fold in the diced apple

Fill 8 muffin tins with the batter

Sprinkle walnuts on top, then drizzle the maple syrup over the muffins

Bake for 15 minutes or until springy to the touch

Nutritional info: per 1/8 muffins

Calories: 120.9

Total fat: 3.6g

Total carbs: 12.9g

Sugar: 4.2g

Protein: 8.2g

 

I hope you’re all sticking to your nutritional plans, pushing yourselves in the gym, and living life to the fullest 🙂 x

Taking it that Step Further

17 Nov

Hi all! I’ve been very busy during this first week of holidays – doing plenty of cleaning, exercising, cooking, creating a facebook page for my blog, and now I’ve been doing research on personal trainer courses here in Australia!! I’m so excited, I’ve been wanting to do Cert III and IV in fitness for a while now. In this post I’ll show you some of the information that I gained during my research so if you’re considering doing something similar it will be a lot easier for you to compare and choose a course best suited for you.

 

Motivation: Sylvia Narvaez – love love love LOVE her legs!!!

 

 

As posted on my facebook page this week – Orange and Goji Berry Whey Protein Bars from proteinpow.com

Serves 8

1/2 cup vanilla whey protein powder

3/4 cup ground almond

1/4 cup coconut flour

3/4 cup goji berries

1/4 cup lite coconut milk

1 tbsp vanilla essence

1 tbsp orange rind (I used mandarine and it worked just as good)

1/2 tsp hot chilli powder (or to taste… this is optional but gives it a nice kick!! Plus it revs up your metabolism)

50 dark chocolate

Mix all ingredients except the dark chocolate

Melt the chocolcate (I prefer to do this in the microwave but be careful not to burn it – I tend to put it on 30sec intervals to keep a close eye on it)

Dip bars into melted chocolate

Freeze until chocolate is set

Nutritional info: per 1/8 bars

Calories: 228

Total fat: 11.5g

Total carbs: 19g

Sugar: 3.9g

Protein: 11.8g

 

Double Chocolate Protein Muffins from theguiltlesslife.wordpress.com – these are sooooo yummy!!! I cannot speak highly enough of them, you HAVE to try them

Serves 6-8 depending on the size of your muffins

1/3 cup coconut flour (I subbed half of this with almond meal just for fun)

1/3 cup flour

1 scoop chocolate protein powder

1 tsp baking powder

1/4 tsp baking soda

4 serves Stevia, or to taste (I used 12…)

2 tbsp unsweetened cocoa powder

2 tbsp chocolate chips (instead of chips I chopped up 25g of dark chocolate)

1/4 cup nonfat Greek yoghurt

1/2 cup low fat cottage cheese (I prefer to use ‘creamed’ cottage cheese because of the texture)

6 tbsp unsweetened applesauce

1 egg

Preheat oven to 160 degrees

Combine dry ingredients in one bowl, and combine wet ingredients in a separate bowl – (I chose to put only half of the chocolate chunks into the mixture, then sprinkled the rest on top before cooking)

Add wet to dry, mixing until only just combined (overmixing = tough muffins)

Bake for 25 minutes or until toothpick comes out clean

Nutritional info: per 1/6 muffins

Calories: 153.6

Total fat: 7g

Total carbs: 12.5g

Sugar: 4.5g

Protein: 8.1g

 

I’ve created this table for easy comparison of the main personal trainer courses that I found, hopefully it’s helpful!!

  Max duration Cost Features Qualifications
AFA 6 months $2250 Face to face – Cert III in fitness
AFA 6 months $1200 Online – Cert III in fitness
AFA 6 months $2550 Face to face – Cert IV in fitness
AFA 6 months $1200 Online – Cert IV in fitness
AIF 6 months <$400 Face to face 2/7International recognition – Cert III & IV in fitness- Cert IV business management & sales- Master trainer
PT Train 6 months SALE$2497 Face to faceTrain children & >50 yr olds – Cert III & IV in fitness
PT Train 6 months SALE$1997 OnlineTrain children & >50 yr olds – Cert III & IV in fitness
AFN 6 months $3990 or $3290 (upfront) OnlineInternational recognition, including Canada – Cert III & IV in fitness


Useful websites that I found:

Also, some Australians may be eligible for State or Commonwealth funding (students in Qld, Vic and SA) to do the course, and if you have a health care card and cost drops even more!! For example, for me to do the online certificate III in fitness with AFA it will only cost me $150!!!

 

Anyway enough about that, I’m off to the gym!! xx

R&R

25 Sep

I admitted defeat last week and accepted the fact that I really needed to take some time off class and go down to see my family. It was so good to go home :). Was good to get cuddles from the pets too haha.

 

 

Motivation: Louise Glover

 

 

I haven’t done much cooking this week because I have leftovers from last week, but I did cook a couple of things.

 

Low Cal Coconut Cupcakes from a facebook page called ‘Fitness Recipes’. These are nice, but quite dry due to the texture of coconut flour. I think the addition of more raspberries/yoghurt/applesauce would help these.

Serves 12

3/4 cup coconut flour

1/4 tsp baking powder

3/4 cup egg whites

1 egg

250mL water (or milk, almond milk, greek yoghurt… next time I think I’ll sub in some yoghurt to make it more moist)

2 tbsp sugarfree maple syrup

3 tsp cinnamon

12 frozen raspberries

Preheat oven to 180 degrees

Mix everything together, except the raspberries

Pour into sprayed muffin pan

Pop a frozen raspberry in the middle of each muffin before putting in the oven

Bake for about 45 minutes

Nutritional info: per 1/12 cupcakes

Calories: 50

Total fat: 1.1g

Total carbs: 5.5g

Sugar: 0.7g

Protein: 3.9g

 

Basil Cream Shrimp from ilovefetacheese.com – tastes like a yummy creamy treat!!

Serves 6

1/2 cup salt reduced chicken stock

1 tbsp lemon juice

1/2 cup lite coconut milk

3 tbsp goat cheese

1 cup fresh basil

1/4 tsp salt

1 tsp garlic powder

900g shrimp – cooked

1 can artichoke heart – drained

1 small tomato – chopped

In a blender, throw in the ingredients for the sauce (everything except shrimp, artichoke and tomato)

Put the sauce in a deep saucepan and allow it to reduce slightly

Add cooked shrimp, artichoke and tomato, then simmer for a further 3-4 minutes

I served this with slim pasta

Nutritional info: per 1/6 serves

Calories: 195

Total fat: 4.8g

Total carbs: 4.0g

Sugar: 2.1g

Protein: 37.0g

 

Grocery shopping with my boyfriend 🙂 fresh organic veggies yum!!

 

 

 

I’m back at uni this week, still struggling but I’m trying to stay positive and I’m just looking forward to seeing my boyfriend on friday. Trying to keep my chin up and keep a positive mind set. The important thing is to not give up on myself x