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Hot Hot Hot

8 Mar

It is sooooo hot in Australia right now!! Makes getting into the kitchen a bit less appealing haha. I’ve had a really good week in regards to staying on target with my eating, although I skipped leg day on Wednesday because I was so exhausted – my brain has been feeling really drained from being used so much. I’m going to make up my missed day on the weekend though!!

Motivation:

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My recipes are really piling up now so I need to start putting more into my posts!! Sorry if this is an overload :S

 

Roo Meatball Casserole – I think these are really yum!! My boyfriend refuses to eat kangaroo but I love it haha

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Serves 6

Meatballs:

500g kangaroo mince

1 clove garlic – minced

1/2 tsp pepper

1 tsp lemon juice

1/2 tsp paprika

1/2 tsp oregano

1/3 cup egg whites

1 cup oat flour

Casserole:

370g passata

2 tomatoes – diced

3 mushrooms – sliced

Handful of fresh basil

Tiny bit of low fat cheese

Make the meatballs first. Preheat oven to 180 degrees

Combine all of the meatball ingredients and mix well (I found it easier with my hands)

Roll mixture into small balls (I made about 20 but totally up to you) and place meatball on a baking tray (covered in baking paper)

Bake for 15-20 minutes, shake tray occasionally

Once cooked, remove meatballs from oven and place into a casserole dish

Pour over the passata, tomatoes, mushrooms, and basil, and gently stir through

Sprinkle some cheese over top, then put back in the oven to cook for 15 minutes

Nutritional info: per serve

Calories: 179.1

Total fat: 3.4g (1.0g sat)

Total carbs: 12.8g

Sugar: 4.0g

Protein: 22.2g

 

Low Carb Protein Pizza Base from proteinpow.com

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Serves 1-2

1 cup liquid egg whites

1/3 cup psyllium husks

1/2 cup pea protein powder

Herbs (rosemary, thyme, parsley)

Garlic salt and onion granules

Whisk all of the ingredients and you will get a sticky mixture

Dollop onto a hot hot hot nonstick frying pan and spread with a spoon to give it as flat a shape as possible

Once cooked on one side, flip it

Remove from the pan and place on a grill/baking tray

Top with whatever you want – I decided to break up some of my kangaroo meatballs and scatter them on top with a little bit of low fat cheese

Grill for 10-15 minutes (until cheese melts and sides are brown

NB to make it breadier (but higher carb) add oat flour

Nutritional info: per serve (just the base, without the toppings)

Calories: 192.7

Total fat: 0.5g

Total carbs: 10.4g (10.2g dietary fiber)

Sugar: 0g

Protein: 34.9g!!

 

Angel Food Cake from dessertswithbenefits.com

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Serves 8

3/4 cup oat flour

1/4 cup arrowroot starch

1&1/2 cup egg whites (fresh, not from a carton)

1&1/2 tsp cream of tartar

1/2 tsp salt

1 tsp vanilla extract

1 tsp almond flavour (I decided to sub this for lemon extract because I don’t like almond extract..)

1&1/2 cups Stevia (not the concentrated stuff!!)

Preheat the oven to 170 degrees

In a small bowl, mix oat flour and arrowroot

In a large bowl, add egg whites, cream of tartar, salt and extracts. Whisk until stiff peaks form (~5 minutes)

Slowly add the sweetener whilst continuing to whisk on a low speed

Slowly and gently fold in the oat flour and arrowroot mixture, one scoop at a time – be careful not to deflate the egg whites

Scoop the batter in a cake pan and flatten the surface with a spoon

Bake for 35-40 minutes, or until the surface is golden brown and springs back when tapped

Cool the cake upside down so that the cake doesn’t deflate

Once cool, remove from the pan and serve! I chose to sprinkle with coconut milk flour 🙂

Nutritional info: per serve

Calories: 80.6

Total fat: 1.0g

Total carbs: 10.3g

Sugar: 0.3g

Protein: 6.1g

 

BBQ Chicken Bolognaise from No Cheating! Clean Recipes for Lean Bodies

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Serves 8

1kg chicken mince

2 large onions – diced

3 medium zucchini – diced

1 broccoli – finely chopped

Barbeque sauce:

3 tbsp reduced salt tomato paste

1 tbsp smoked paprika

1 tbsp wholegrain mustard

3 tbsp worcestershire sauce

3 tbsp balsamic vinegar

1 cup passata

Salt and pepper to taste

Add diced vegetables to a hot, non stick pot and cook until beginning to sweat and soften

Add chicken to the vegetables and stir occasionally until cooked through

Combine the sauce ingredients together before pouring over the chicken and vegetables, then add water until there is just enough to cover the mixture and mix well

Continue to cook on a low heat on the stove for up to 3 hours, or until the chicken mixture has caramlised and lost most of its moisture. If using a slow cooker you can leave for up to 6 hours on the lowest setting

Nutritional info: per serve

Calories: 219.3

Total fat: 7.9g (2.3g sat)

Total carbs: 11.2g

Sugar: 6.8g

Protein: 27.3g

Sodium: 258.6mg

 

Omega-3 Protein Bread from chcolatechillimango.com – YUM!

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Serves 8 slices

2/3 cup quinoa flour (can substitute with basically any other flour)

2/3 cup ground flaxseed meal

2/3 cup pea protein (I used vanilla flavour because I don’t have plain..)

2 tsp baking powder

1 tsp salt

1 cup egg whites

1/8 cup extra-virgin olive oil

1/3 cup water

Preheat oven to 180 degrees

Grease a loaf tin lightly with olive oil spray/line with baking paper

Place the dry ingredients into a large mixing bowl

Whisk together the egg whites, oil and water, then add to the dry mixture and mix until you get a sticky batter (may need to add a little extra water)

Pour the batter into the loaf tin

You can bake this freeform, but let the dough sit for 5 minutes before turning it out on the baking tray so that it will thicken up slightly

Bake for about 30 minutes until golden and rise

Remove from the oven and cool on a wire rack before turning out of the tin

I chose to slice mine in big chunks, because I wanted to have ‘rolls’

Between two slices I had smoked salmon, avocado, and rocket 🙂 yum!!

Nutritional info: per slice

Calories: 151.5

Total fat: 7.9g (0.9g sat)

Total carbs: 9.2g

Sugar: 0.2g

Protein: 11.4g

 

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Hope you’re all having a great week, and for those in Australia, I hope you’re keeping cool!!! x

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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

Struggles

15 Sep

Ok, so much for having a better week.. I’ve taken each day one at a time but I’ve still been struggling. But I won’t give up. I hate being like this, I will change.

 

Motivation: I can’t wait until I can do my own unassisted pull ups.. I’m working on it 🙂

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Weekly meal plan:

 

Meal 1/Breakfast:

Blueberry Pancakes

 

Meal 2:

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Cauliflower Protein Bars – these are pretty nice! Light and fluffy, and easy to fit in my bag to carry around hospital.

Serves 12

2 cups steamed cauliflower

2 scoops protein powder (I used chocolate)

2 tbsp cinnamon

Stevia (I used 8 serves)

1 cup egg whitese

1 tsp baking powder

1 tbsp vanilla extract

Preheat oven to 160 degrees

Blend everything together until smooth, then bake in a brownie pan for 30 minutes

Nutritional info: per 1/12 bars

Calories:39.9

Total fat: 0.3g

Total carbs: 1.6g

Sugar: 0.5g

Protein: 8.0g

 

Meal 3/Lunch:

Roo Ragu – I kind of made this up, using inspiration from several different recipes. Not sure how it’s going to taste yet but I’ll let you know 🙂

Serves 4

500g kangaroo steak – cut up

1/2 small brown onion – finely chopped

1 tsp minced garlic

2 stickes of celery – chopped

1 tsp thyme

800g can whole peeled tomatoes

1/2 cup water

1/4 cup balsamic vinegar

Throw everything into the slow cooker and cook on low for 8 hours

When I had a look at it in the morning it still tasted a bit vinegar-y so I put it in a frying pan and boiled it for about 15 minutes

Nutritional info: per 1/4 serves

Calories: 139.3

Total fat: 1.8g

Total carbs: 6.6g

Sugar: 5.5g

Protein: 24.3g

 

Meal 4:

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Raspberry Muffins from www.tasty-health.se…. THESE ARE AWESOME!!!! You must try these…

Serves 17

2&1/2 cups oat flour

2 scoops vanilla protein powder

2 tbsp almond flour

1/4 tsp salt

3-4 serves Stevia

1 tsp baking powder

2 tsp vanilla extract

4 egg whites

3/4 cup unsweetened applesauce

1&1/2 cup lite coconut milk

1&1/2 cup raspberries (I used frozen)

WALNUT SPRINKLES:

80g walnuts – crushed

2 tbsp oats

1 tsp sugar free maple syrup

1/4 tsp coconut oil

Preheat oven to 175 degrees

Mix ingredients for walnut sprinkles first in a bowl and then set aside

Mix dry ingredients and then add wet

Fold in raspberries

Pour into muffiin tins

Bake for 20 minutes

I’ll say it again – THESE ARE SO GOOD!!

Nutritional info: per 1/17 muffins

Calories: 137.8

Total fat: 6.4g

Total carbs: 12.7g

Sugar: 2.8g

Protein: 7.6g

 

Meal 5/Dinner:

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Chicken Korma from www.thegraciouspantry.com

Serves 6

1kg chicken breast – roughly chopped

1 large brown onion

2 tsp minced garlic

2 tsp cinnamon

1 tsp ground ginger

1/4 tsp all spice

1 tsp cumin

1 tsp turmeric

1 tsp chilli powder

1 tsp garam masala

1/4 cup unsalted tomato paste

1/2 cup unsalted chicken stock

1/2 lite coconut milk

1/2 cup no fat Greek yoghurt

In a large frying pan, saute the onions and garlic until translucent

Add chicken to the pan

Add all other ingredients (except yoghurt). Cook until chicken is cooked through

Once cooked, take off the heat and stir in the yoghurt (I’m going to do this step after reheating it, just before I eat it throughout the week)

Nutritional info: per 1/6 serves

Calories: 252

Total fat: 3.7g

Total carbs: 5.0g

Sugar: 2.1g

Protein: 48.0g

 

Meal 6:

The usual 🙂

 

Starting to knuckle down for upcoming exams and I thought this photo truly showed how my brain operates especially during the exam study period…

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Attitude for next week NEEDS TO CHANGE!! No more binge eating, no more bulimic episodes, no more feeling sorry for myself.

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When The Alternator Fails…

18 Aug

I had a shocking start to this week.. on my way driving back to my uni accommodation from my boyfriends house my car broke down. Twice. I got towed – twice – and ended up having to leave my car at an auto electrician an hour away from anywhere convenient for me. It took me an extra 5 hours to get home and I wasted my entire day. Eugh, not happy. No gym, no car, and a big hole in the wallet. Times like this I get very down in the dumps, but I managed to (only just!) keep my head up, and by Wednesday arvo I had my car back again. Turns out the alternator – which normally charges the car battery whilst driving – had stopped working, subsequently causing my battery to run flat. I have such a love/hate relationship with my car hah.

I had an assessment due on Friday, and lets just say that I’m sooo glad it’s the weekend!!

Motivation: Margret Gnarr

 

This weeks food plan:

 

Meal 1/Breakfast:

I tried a DIFFERENT PANCAKE RECIPE!! And it was really yummy!! 🙂 I modified the recipe a bit from this one: dashingdish.com/recipe/strawberry-protein-pancake-roll-ups-w-yogurt-filling/

Vanilla Protein Pancakes

Serves 1

1/4 cup no fat Greek yoghurt

1.4 cup vanilla protein powder

1/2 tsp baking powder

2 egg whites

1/2 cup ground oats

1/8 cup water

3-5 serves of Stevia

Blend all of the ingredients, then cook in frying pan – 1/3 scoop of mixture per pancakes makes 4 small pancakes

I really enjoyed these with a squeeze of lemon juice on them

Nutritional info: 

Calories: 369

Total fat: 5.3g

Total carbs:35.6g

Sugar: 7.0g

Protein: 42g

 

Meal 2:

These cookies are awesome!! Brazil Choc Cookies from www.tasty-health.se (beware, her page is in swedish)

Serves 8

1&1/2 cups ground oats

1 tbsp vanilla whey powder

1 pinch salt

1 pinch baking soda

1 tbsp coconut butter

4 serves of Stevia

2&1/2 tbsp almond milk (or any milk)

20g brazil nuts – chopped

20g unsweetened chocolate – chopped

Preheat oven to 180 degrees

Mix all of the dry ingredients first, then add the wet ingredients (may want to use your  hands to mix it)

Bring the mixture together into one big piece of dough (I needed a splash more of water to get it to all come together)

Roll into 8 separate cookie balls, and put on a baking tray lined with baking paper

Bake for 8-10 minutes – allow them to cool completely (they will become more solid as they cool)

Nutritional info: per 1/8 cookies

Calories: 122

Total fat: 6.3g

Total carbs: 10.6g

Sugar: 0.9g

Protein: 4.8g

 

Meal 3/Lunch:

Madras Kangaroo Curry, from www.macromeats.com

Serves 6

1kg kangaroo mince

1/3 jar Madras curry paste (in Woolworths it was labelled as Tikka paste)

1 large onion – diced

1&1/2 cup reduced salt chicken/beef stock

400g canned tomatoes (optional but I added)

2 cups frozen peas

Fresh red chilies – finely chopped – or chilli flakes

Fry onion in a little bit of oil until translucent.

Add curry paste and cook until aromatic

Add kangaroo mince, mix well and cook until browned (stir to break any lumps)

Add stock and tomatoes, and stir well (may also add chilies)

Bring to the boil whilst stirring, then reduce the heat to simmer

When liquid is reduced by half, stir in frozen peas and continue to simmer until desired consistency is achieved

Nutritional info: per 1/6 serves

Calories: 253

Total fat: 4.5g

Total carbs: 14.9g

Sugar: 3.9g

Protein: 38.5g

 

Meal 4:

Crustless Berry Mini Cheesecakes from www.proteinpow.com/

Serves 10

170g no fat Greek yoghurt

2 tbsp cottage cheese

1 tbsp coconut flour

1/4 cup dried berries (I used goji berries – superfood!!)

2 fresh organic eggs (I subbed in 1/3 cup egg whites)

1/4 cup vanilla whey powder

Stevia, to taste

1 cup berries (I used frozen blueberries)

Preheat oven to 170 degrees

Blend all ingredients except fresh/frozen berries

Add fresh/frozen berries – try not to squish them!

Pour into muffin tray and bake for about 20 minutes

Nutritional info: per 1/10 mini cheesecakes

Calories: 42 (!!)

Total fat: 0.4g

Total carbs: 4.0g

Sugar: 2.3g

Protein: 5.5g

 

Meal 5:

Can’t wait to eat this… I modified the Free Range Chicken Laksa from www.masterchef.com.au

Serves 4

600g chicken breast – thinly sliced

230g jar laksa paste

3 cups reduced salt chicken stock

400mL can lite coconut milk

1 bunch choy sum – stalks trimmed off and cut into 5cm lengths

1/2 cup each of fresh coriander, mint, and Thai basil leaves

125g fresh bean sprouts (to serve)

1 small red chili – seeded and thinly sliced (to serve)

2 tbsp chopped unsalted peanuts (I left these out)

Lime wedges (to serve)

SlimPasta Angel Hair noodles (no carb noodles)

Heat a wok over medium-high heat and spray with oil

Add chicken and stir fry until cooked

Add laksa paste and stir fry for 30s or until fragrant

Stir in stock, bring to the boil, then add coconut milk and choy sum

Simmer for 2 minutes

Stir in fresh herbs

When serving, put noodles and bean sprouts in the bottom of the bowl, then pour the laksa soup over.

Top with chilli, extra fresh herbs and peanuts. Serve with lime wedges

Nutritional info: per 1/4 serves

Calories: 272

Total fat: 6.9g

Total carbs: 21.2g

Sugar: 10.1g (usually I wouldn’t go above 5g of sugar per meal)

Protein: 36.8g

 

Meal 6:

WW chocolate mousse

 

Also, I though I’d share this easy salad that I absolutely love – Chicken and Avocado Salad

Serves 1

100g of chicken breast from a roast chicken (I just buy the pre-roasted chicken from Woolies) – shredded

5 walnuts – chopped

1/4 avocado – diced

Dash of flaxseed oil

As many mesclun leaves as you want

Mix it all together (but try not to smoosh the avocado too much)

Nutritional info:

Calories: 414

Total fat: 30.8g (but only 2.7g is saturated! This salad contains all really good fats; they trigger your brain to make you feel full)

Total carbs: 4.8g

Sugar: 0.8g

Protein: 28.2g

 

Stop waiting, start now 🙂 only you can change yourself!! xx

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.

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

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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.

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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

 

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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

Not-So-Chicken Legs

30 Jul

Last week was really quiet.. there wasn’t much going on in the ICU, and I was very in the way in anaesthetics (due to more students starting up) so I had a pretty cruisy week!! It was nice, I spent time catching up on study (this year is flying by and exams are only a few months away, eek!) as well as doing a bit of reading about exercise and nutrition.

I’ve decided to alter my routine a bit because I feel like I’m stuck in a bit of a rut and need to surprise my body with change 🙂 I’ve also decided that I want to slim down my legs – someone mentioned that my legs are looking very chunky last week & I don’t handle comments like that very well. My boyfriend says he loves my legs, but I think he’d love every part of me no matter what I look like haha <3. I found a few articles suggesting that to slim down bulky legs, you should:

  • Decrease the weight and increase the reps (50+!!!)
  • Less HIIT and more slow and steady cardio
  • Decrease calorie intake

Basically, the aim is to change the ‘fast twitch’ muscle fibres in my legs, to ‘slow twitch’. Fast twitch muscle fibres are found in athletes like short distance sprinters – the muscles become adapted to contract quickly and powerfully over a short period of time. Slow twitch muscle fibres, like in long distance runners, are good for endurance. By comparing the physique of the different athletes, the size of the different muscle fibres is obvious. Doing heavy weights at low reps gradually transforms slow-twitch fibres in fast-twitch, so I am wanting to reverse this, to a certain extent, in my upper legs. Oh, and the decrease in calorie intake is to help with fat loss, but because my body fat percentage is quite low anyway, I don’t think that’s the main issue here.

As well as changing my leg routine, I’m just going to add some drop sets and different types of exercises for my other muscle groups, just to mix things up a bit.

 

Motivation: I don’t know who this is but I really like her legs. The shoes help of course haha

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Weekly food plan:

 

Meal 1/Breakfast:

Blueberry protein pancakes

 

Meal 2:

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Triple Chocolate Protein Cake Bars from www.runningtothekitchen.com. These are really dense and really yummy!!!

Serves 9 (but I cut mine into 16 small squares)

1 cup oat flour

1/4 cup almond meal

1 scoop vanilla whey protein powder

1 scoop chocolate whey protein powder

3 tbsp unsweetened dark cocoa powder

1/2 tsp baking soda

1/4 tsp salt

1 egg

2 tbsp egg whites

1/4 cup Stevia (I used about 12 serves of Stevia)

1/3 cup unsweetened applesauce

1/4 cup plain Greek yoghurt

1/4 cup almond milk

3 tbsp dark chocolate chips (optional – I left these out)

3 tbsp chopped walnuts (also optional, but I added them)

Preheat oven to 175 degrees and grease an 8×8 baking dish

Mix dry ingredients in a bowl

Mix wet ingredients in a separate bowl, then add to dry ingredients

Pour batter into baking dish and bake for 20-25 minutes or until a toothpick comes out clean

Let cool completely before slicing

Nutritional Info: (per 1/16 squares)

Calories: 88

Total fat: 4.6g

Total carbs: 5.4g

Sugars: 1.0g

Protein: 5.9g

 

Meal 3/Lunch:

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Kangaroo Chili

Serves 4

500g kangaroo mince

1 onion – diced

4tsp minced garlic

4 tsp tomato paste

2-4 tomatoes – diced

1 cup of 4 bean mix (drained can)

Chili powder

Curry powder

Salt and Pepper

Basil

Thyme

Dash of Worcestershire sauce

Combine meat, garlic and Worcestershire sauce in a bowl, then brown the mixture in a frying pan at medium heat until the meat is almost fully cooked. Drain fat from the pan, then add rest of the ingredients. Cook until meat and onion are thoroughly cooked.

Nutritional Info: (per 1/4 serves)

Calories: 170

Total fat: 2.5g

Total carbs: 6.6g

Sugar: 3.3g

Protein: 28.7g

 

Meal 4:

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I tried another protein cookie recipe and these are really yummy but next time I will add another egg because they are a bit crumbly. If you love peanut butter, these are the cookies for you!! These are Peanut Butter Chocolate Chip Protein Cookies from www.createliveblog.com/.

Serves 8 large or 12-14 small (I made 14)

3/4 cup peanut butter (make sure it is 100% peanuts!!)

1 large egg

1 tsp vanilla extract

1/4 cup chocolate chips (I subbed in more walnuts)

2 tbsp ground flax seed (I didn’t have any of this so I used ground LSA mix – linseed, sunflower and almond)

1/4 cup diced walnuts

2 scoops of protein powder (I used chocolate whey protein)

Preheat oven to 190 degrees

Combine all ingredients and mix well

Roll into balls and flatten onto a baking tray

Bake for 14-18 minutes or until cookies are beginning to brown

Nutritional info: (per 1/14 cookies)

Calories: 236

Total fat: 17.8g (only 3.3g saturated fats)

Total carbs: 6.3g

Sugar: 1.9g

Protein: 13.6g

 

Meal 5/Dinner:

I cooked my Slow Cooker Thai Chicken again, but instead of almond butter I used peanut butter (left over from the cookies). The nutritional info is almost identical.

 

Meal 6:

Chocolate Protein Mousse + Peanut Butter 🙂

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🙂 xx

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!

 

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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!

 

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Motivation: Holly Bricken

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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:

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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.

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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!

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