Tag Archives: flax seed oil

Eating Through a Straw

6 Jul

I had all four of my wisdom teeth removed a week ago, so this second week of holidays has not been ideal. Most of my meals have been mush and, most frustrating of all, I haven’t been allowed to exercise. On the plus side, I was pedantic about ice application, so my swelling was minimal and I didn’t have any bruising :).

Motivation: Ana Delia De Itturondo

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In an effort to maintain my high protein, low carb diet, I came up with a few yummy smoothies. It seems that many people turn to smoothies when wanting to go on a ‘health kick’. Maybe it’s just me, but I’ve found that liquid food is never as filling. If you look at the recipes below the macros are higher than my usual recipes, and yet they never kept me satisfied for very long (I’ve been snacking on sugar-free jelly to get me by – highly recommend for cravings!!!!).

Let me explain the importance of chewing (mastication) to you. Chewing is a primary component of the first stage (ingestion) of food digestion. It triggers various physiological components that are essential to good digestion and the feeling of satiety.

1) Mechanically breaks down food (duh) which increases the surface area of the food and enables easier absorption later on

2) Saliva contains an enzyme called salivary amylase (or ptyalin) which starts the  breakdown of starch and carbohydrates

3) Glands near the tongue secrete an enzyme called lingual lipase and is involved in fat digestion

4) Chewing relaxes your stomach. There is a muscle called the pylorus at the base of the stomach leading into the small intestine. The mechanism of chewing helps relax this muscle, enabling the contents of the stomach to easily enter the small intestine

5) Helps taste the food. This might seem silly, but taste is actually an important part of triggering the rest of the digestive system to produce certain substances to optimise digestion. This is called the cephalic stage of digestion. Here’s a good little animation if you’re interested: http://highered.mcgraw-hill.com/sites/0072507470/student_view0/chapter24/animation__three_phases_of_gastric_secretion.html

So basically what I’m saying is that I prefer to chew my food haha.

 

Breakfast Booster

This contains super foods such as goji berries, psyllium, flaxseed and blueberries. It is high in antioxidants, fibre, good fats… and is delicious!

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Serves 1-2

¼ cup reduced fat cottage cheese

1/3 cup oats

1/3 cup frozen blueberries

1 tsp goji berries

1 tsp flaxseed oil

1& ¼ cup water

¼ tsp psyllium

4 serves Stevia

1 scoop vanilla whey

4-5 ice cubes

Blend!!!

 

Nutritional info: for whole recipe

Calories: 345

Total fat: 8g (1.8g sat)

Total carbs: 33.5g

Sugar: 7.2g

Protein: 35.8g

 

Coco-Berry Smoothie

Tastes like a chocolate smoothie!! I recommend adding natural almond butter, I think it would taste even better!!

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Serves 1-2

½ banana

½ cup silken tofu

3 strawberries

2 tbsp cocoa

4 serves Stevia

1& ¼ cup water

4-5 ice cubes

½ scoop vanilla/choc whey

Handful spinach

Blend!

 

Nutritional info: for whole recipe

Calories: 415

Total fat: 14.4g (7.3g sat)

Total carbs: 29.1g 

Sugar: 11.3g

Protein: 39.5g

 

Starting back at uni next week – holidays never seem to be long enough!! I’ll be able to get stuck into my training again; I’m going to start Ashley Conrad’s program from the start and this time there won’t be any surgery disrupting it. Hope everyone is well and keeping on track!! Please don’t hesitate to message/email me, I love hearing from you all and finding out where your are in your fitness/healthy lifestyle journey 🙂 x

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Aside

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