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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 onΒ 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 πŸ™‚

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 fromΒ 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 fromΒ www.bestrecipes.com.auΒ – 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 πŸ™‚

 

Meal 5:

Another new recipe – this time fromΒ 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 πŸ™‚

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

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Missing Ash

22 Apr

I’ve gone a WHOLE week without my boyfriend 😦 he’s still over in Thailand, having an absolute blast, but I miss him terribly! Thank goodness we have facebook and Tango/Skype; our brief moments of communication are keeping me sane πŸ™‚

I have noticed though that it’s a lot easier to get things organised and done when my w/es aren’t devoted to spending time with my boyfriend – I feel on top of all my work and I got so much extra stuff done today!! I got all my groceries done and all my food was cooked by 3pm (not bad considering I went to gym + ran a bunch of errands including vacuuming and dusting beforehand). BAM, out of that kitchen!! I love getting all my cooking out of the way at the start of the week, I hate busy/cluttered/messy kitchens and, unfortunately, sharing a communal kitchen makes that very difficult to avoid. So I like to spend as little time in there as possible, and at times of the day when hardly anybody else is in there πŸ™‚ I’m not antisocial, I just want to get the job done ASAP!

Here’s my quote for this week:

I really lack confidence when it comes to my medical degree (amongst other things) and when I’m in the hospital I really need to push myself to speak up, ask questions, and not be afraid of making a fool of myself. I was proud of myself last week because for the first time ever I went up to a consultant after a lecture and asked him some questions (in fact, the lecture was on chronic renal failure and one of the questions I asked him was whether protein can increase the risk of kidney damage, and he said no – YAY!) and it wasn’t as scary as I had thought it would be! So I need to try to apply that mindset to everything I do, and as soon as I overcome my fear and step outside of my comfort zone – and survive – I can instantly feel my self esteem and self confidence go up a notch :).

 

Food for this week:

 

Meal 1/Breakfast:

My pancakes πŸ™‚ I bought some lemons this week so I’m going to put a little squeeze of juice on top before I eat them – delicious!!

 

Meal 2/4:

Ok so these are called Peanut Butter Layered Coconut and Vanilla Whey Protein Cakes, from the amazing siteΒ http://www.proteinpow.com/. As you can see I didn’t layer them or add peanut butter (I find it impossible to keep peanut butter nearby, I eat it way too quickly…) but they were so yummy and soft just by themselves!

3/4 cup egg whites

1/4 cup whey

2 tbsp coconut flour (can sub with ground almonds + oat flour)

4 tbsp coconut flour (can sub with oat flour, which is what I did)

3/4 cup quark (or cottage cheese, which is what I used)

1/8 cup coconut flakes

1/2 cup coconut milk – I used almond milk instead and it still tastes delicious!

1/4 cup oats

1 tsp baking powder

1 tsp baking soda

1. Blend all ingredients

2. Bake in the oven at 160 degrees for about 30-35 minutes – this was if they’r mini-cake size. I cooked mine as muffins (12) and they only took about 15-20 minutes! Just keep an eye on them and take them out when the knife comes out clean

3. On the website, Anna cuts the mini-cakes up and puts peanut butter in the cakes, just to make them a little more special πŸ™‚

 

I also cooked my Chocolate and Coconut Protein Bars (see earlier post) – I can’t get enough of these! So soft and delicious… I highly recommend them!

 

Meal 3/Lunch:

Yummmm this is such an amazing lasagne!! I just used the recipe posted earlier (zucchini lasagne) but instead of turkey, I used…. KANGAROO!!!! Yum yum yum, so delicious and so healthy, I’m looking forward to lunch tomorrow πŸ˜€ (PS it tastes a lot better than it looks hah)

 

Meal 5/Dinner:

Chicken Taco

I have posted this recipe before as well but I’m going to retype it:

Serves 4

500g chicken breast/ground chicken

1/2 medium onion – chopped

1/2 capsicum – sliced

1 Tbsp chilli powder

1 tsp garlic powder (or minced garlic)

1 Tbsp ground cumin

1/2 cup water

Iceberg lettuce

1 tomato – chopped

8 Tbsp salsa

1. Brown chicken over medium heat

2. Add onion and capsicum and cook until soft

3. Add spices, and water

4. Serve with lettuce, tomato & salsa

This recipe differs the tinsiest bit from the other version because this time I’m skipping the tortillas and instead I’m going to wrap the tacos in iceberg lettuce leaves πŸ™‚ I love doing this because it makes it taste extra fresh and yummy, as well as being lower in carbs! Good for a meal later in the day.

 

Meal 6/Dessert:

Chocolate Protein Mousse!! Super dooper easy – I just bought chocolate mousse sachets (the Weight Watchers brand) and added a scoop of chocolate protein powder! It takes longer than an hour to set, but it is sooo delicious and feels really naughty πŸ™‚ I added some almonds as well, just because I like the added crunch.

 

Also, I have been looking for this everywhere and finally found it – liquid egg whites!! And not the frozen kind!! I was very excited because I actually didn’t have any egg whites that were already defrosted so it meant I didn’t have to wait before starting to bake!! I also found this sugar free mocha (using Natvia!) which will be perfect for cravings in the coming Winter (there was also hot chocolate, both are delicious!).

I hope everyone has a wonderful week and steps outside of their comfort zone!! It may mean trying a strange food (like spaghetti squash, I’m DYING to try it, but I can’t find it anywhere!), adding an extra couple of kilos to the leg press, or even talking to that guy that you’ve had a crush on – DO IT and you’ll feel so much better about yourself πŸ™‚

Meanwhile I’m hanging out for this Thursday, when my boyfriend gets back to Oz and I’m going to surprise him at the airport πŸ˜€ YAY!!! This week is going to be a good one, I can feel it!