Tag Archives: body fat

Merry Christmas and a Happy 2013!!

30 Dec

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

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

 

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

 

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

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

Serves 6

4 eggs

15g Stevia (the powder version, not liquid)

1/4 tsp cream of tartar

Topping:

100g Greek yoghurt

1 scoop vanilla whey powder

Stevia to taste

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

Preheat the oven to 180 degrees fan forced

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

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

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

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

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

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

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

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

Calories: 61.2

Total fat: 0.7g

Total carbs: 5.8g

Sugar: 3.5g

Protein: 8.4

 

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

Warning – these are addictive

Serves 12 (2 squares)

Bottom layer:

About 10 dates (100g)

1 cup almonds

1/2 scoop chocolate whey protein powder

2 tsp unsweetened cocoa

Filling:

150g natural peanut butter

2 scoops vanilla whey protein powder

3 serves Stevia

30g salted peanuts – coarsely chopped

About 1 cup water

Toppping:

60g dark chocolate

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

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

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

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

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

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

Set in the fridge/freezer until the chocolate is set

Cut into 24  squares and store in the fridge/freezer

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

Calories: 194

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

Total carbs: 12.4g

Sugar: 9.0g

Protein: 10.6g

 

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

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Happy Fat and Sweet Treats

15 Jul

I’m so excited.. I got my body fat calculated the other day and I’m absolutely stoked with the results!!! Here’s what the machine spat out:

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11.5% bf!!! WOOO!! I’ve gained a little weight, but this is a good thing because I’ve been slightly underweight anyway. AND it was muscle gain 🙂 exactly what I wanted!!

I hope everyone else is seeing results – I find it is so much more rewarding to keep away from the scale and keep track of progress via body diameter measurements and body fat percentages. A few years ago I went through a stage where I hardly ate anything (to be honest, I couldn’t afford food and saw this as a good thing because I was living at the beach on the gold coast… starving = hot bikini body, right??) and I was down to 45 kg BUT I didn’t look anywhere near as good as how I look now!! I was a ‘skinny fat kid’… and was treating my body very badly. The lifestyle I’m living now is definitely one that I want to, and will be able to, stick with.

Another exciting thing happened this week – my HR monitor arrived in the mail!! So far I love it, though I’m pretty sure I haven’t figured out all the things that it can do haha.

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The past week I’ve spent in anaesthetics and I really enjoyed it! The consultants were really cool and willing to chat to me, and it all just seems to make sense to me. I’m definitely contemplating becoming an anaesthetist in the future.

 

Motivation for this week: to be honest I’m not sure who this is, but her body is great!!

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This week’s food plan:

 

Meal 1/Breakfast:

Protein pancakes!!

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They don’t look beautiful, but they sure taste amazing!! My boyfriend and I bought flax seed oil yesterday as well, and I tried it on my pancakes this morning (added omega 3) and it tastes pretty nice!! Also good with a dollop of almond butter or sugar free maple syrup… YUM!!

 

Meal 2:

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High Protein Brownies from http://healthifulbalance.blogspot.com.au. These brownies were really yummy and soft, but a little bitter for my sweet tooth, so next time I think I’ll add some more sweetener.

Serves 12 (I decided to slice mine into only 8)

3 tbsp coconut flour

2&1/2 tbsp cocoa powder

5 egg whites

75mL water

1&1/2 tsp baking powder

7 packets of Stevia (but next time will possibly double this :P)

(I also added a tsp of hulled hemp seeds and a tsp of chia seeds, for added goodness. Walnuts would also be delicious!!)

Preheat oven to 170 degrees.

Put all dry ingredients in a bowl and mix. When combined, then add wet ingredients and mix well.

Cover a small baking tin with baking paper and put the mixture in (evenly spread out with a spatula).

Bake for 15 minutes. Let it cool a bit before cutting.

Nutritional info: per 1/8 slices

Calories: 74

Total fat: 4.1g

Total carbs: 5.3g

Sugar: 0.6g

Protein: 5.0g

 

Meal 3/Lunch:

Leftovers from last week 😀

 

Meal 4:

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I have been on the hunt for amazing protein cookies for a while now, and so far these have excelled far beyond all of my other attempts!!! I got the recipe from http://dashingdish.com – Protein Packed Oatmeal Chocolate Chip Cookies. DELICIOUS!!! I swapped a few ingredients, and next time I think I will try subbing in some apple sauce instead of so much butter, but apart from that they’re pretty darn perfect!! 🙂 I’m calling my version Macadamia Protein Cookies… must give these a try:

Serves 20 (mine made 14 and I wouldn’t want them smaller than that…)

2 cups oats (1 cup blended into oat flour, the other cup left whole – can blend if prefer smoother batter but they tasted awesome half and half)

1/4 cup protein powder (I use Optimum Nutrition Gold Standard 100% Whey Vanilla Icecream)

1 tsp baking powder

6 tbsp butter, softened (I used coconut oil – yumm)

1 tsp vanilla extract

1 egg

1 cup sugar substitute, or 12-15 packets of Stevia

1/4 cup semi-sweet chocolate chips (I decided to stay away from chocolate, as it’s my weakness, and instead I put macadamia nuts in, and they’re really good!)

Preheat oven to 170 degrees and line a cooking tray (or 3) with baking paper.

Mix dry ingredients in a bowl. In a separate bowl, mix wet ingredients.

Combine both wet and dry ingredients and mix well.

Roll the mixture into balls (be prepared to make a mess!) and place on the trays (these don’t spread much so they can be placed quite close together. Also, you might want to press on them a bit to flatten them slightly – as you can see mine turned out to be delicious little balls haha)

Bake for 8-10 minutes or until they are set and firm, and only lightly coloured. Try not to eat these all at once!! They feel beautifully naughty 😉

Nutritional info: per 1/14 cookies

Calories: 133

Total fat: 9.2g

Total carbs: 7.7g

Sugar: 0.6g

Protein: 4.0g

 

Meal 5/Dinner:

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I cooked another lot of the Clean Crockpot Thai Chicken 😀 I cannot emphasise enough how delicious and easy this is!! Yummmm…

 

Last Friday I was feeling lazy but wanted a ‘fresh’ meal (i.e. not freshly unfrozen…) so ducked down to the supermarket and grabbed some veggies and a roast chicken – quick and healthy (and delicious) dinner :). I just lightly steamed the veggies and topped them with a splash of Bragg’s amino acids.

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Meal 6:

Protein Chocolate Mousse 🙂

 

When I’m a doctor, this is what I’ll be saying to my patients when they say they don’t have time to exercise (especially if they are overweight with cardiovascular disease)… maybe not in these words, but there is so much truth behind this!!

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You should always strive to fit some sort of exercise into your life – make it part of routine! Schedule it and make it a habit because it will benefit you in so many ways (not just physically but also mentally, emotionally, and – depending on the type of exercise – even socially). Instead of catching up with a friend over a coffee, go for a walk around the park together. And always remember to try to choose the healthy option with foods – your body will thank you for it :).

Have a great week everyone!! x