Tag Archives: goji berries

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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The Magic of Confidence

14 May

Started cardiology rotation last week and I absolutely love it!! I’ve started putting cannulas in and I did my first injection – I’m really getting my confidence up and it’s fantastic!! Unfortunately we only have 2 weeks of cardiology but I’m going to make the most of it this week 🙂

 

ImageIt’s incredible – as soon as I put my cannula in I felt my confidence just sky rocket – it was like a turning point for me. I took a deep breath and did something that I was so nervous about, and it turns out I had totally over-thought it and it wasn’t that bad 😀 it’s suprising how often that happens to me… I need to learn not to think to much about something! Just do it 🙂

 

Motivational pic for this week:

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Oh and happy mothers day to all those mums out there!! 🙂

 

Meal 1/Breakfast:

As usual I’m having my blueberry pancakes, but over the w/e my boyfriend didn’t have all of the ingredients at this place so I changed the recipe a bit and it was delicious!! Here it is:

Sweet Nutty Protein Pancakes

1/3 cup oats – ground

1/2 cup egg whites

1/2 tsp baking powder

1 tsp vanilla essence

Splash of sugar-free maple syrup

Splash of almond milk

Peanut butter

1. Blend ingredients (except peanut butter)

2. Cook on frying pan (making 2-3 depending on how big they are)

3. Once cooked smear a little peanut butter on top, roll/fold, and enjoy!!

I think I’m going to leave these as a treat for when I’m at my boyfriend house because I can’t actually keep peanut butter at mine – I can’t resist it!!

 

Meal 2:

Ok so i’ve been wanting to try baking with beetroot for a while… and these were a bit of a disappointment haha. Maybe it was because I put too much beetroot in? I’m not sure.. but anyway here’s the recipe that I tried – it might be better if I added sugar-free maple syrup to them… this is from proteinpow.com

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Whey Protein Muffins – the Pink Version

Serves 7

250g cottage cheese

2 cooked beetroots

1/2 cup vanilla whey protein powder

1 whole egg

2 egg whites

1/4 cup coconut flour

1/4 cup instant buckwheat (I subbed this for oat flour)

1 tbsp vanilla essence

1 tbsp toffee flavdrops (I subbed this for an extra 1 tbsp vanilla essence but maybe next time I’ll put in maple syrup? I can’t find these toffee flavdrops anywhere!)

1 tsp baking powder

1. Blend all ingredients together until smooth

2. Bake until 160 degrees for about 35 minutes

3. Apparently these are nice with butter on them whilst warm, but I don’t eat butter… I tried with peanut butter but I still didn’t really like them… I don’t know haha

 

Meal 4/Lunch:

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Jamie Eason’s Meatloaf Muffins – I have posted this recipe before and have tried them with kangaroo mince, but I’ve decided I prefer the turkey version 🙂 I love these in a psyllium crepe (5g psyllium husks + 55g egg whites, cooked like a pancake) with salsa + spinache + Greek yoghurt – YUM!

 

Meal 5:

Chocolate and coconut protein bars – my boyfriend tried these the other day and he loves them too, so it shows that they’re actually nice 🙂 love them with a cup of sugar-free hot chocolate!

 

Meal 6/Dinner:

Tried a new recipe and it’s pretty yummy! I altered it slightly to make it lower in carbs and it’s delicious! Different… but yum! This is my version of the recipe that I found on busybuthealthy.com

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Texan Ranch Chicken Casserole

Serves 4

1 onion

2-3 stalks of celery – chopped

1 red capsicum

1 green capsicum

2 garlic cloves – minced

600g chicken breast – diced and cooked

1 tbsp chilli powder

2 tbsp butter (I left this out and just sprayed the pan with a little canola oil)

6 tbsp oat flour

1 cup low sodium chicken stock

1 cup unsweetened almond milk

450g can diced tomatoes

Sprinkle of parmesan cheese

(I also added 1/3 eggplant and 1/3 zucchini)

1. Preheat oven to 180 degrees

2. Cook vegies in a frying pan until crisp

3. Add garlic and chilli powder and cook for 1 minute – remove veggies from pan

4. Cook flour for 1 minute, add chicken stock and almond and stir until thickened

5. Add in the cooked chicken, tomatoes and vegies

6. Pour mixture into a 9×13 pan and top with cheese

7. Bake for 25-30 minutes until bubbly and browned

 

Meal 6:

Chocolate Protein Mousse 🙂

 

New Snack!! Full of antioxidants and super yummy! These are fantastic but I’ll struggle to refrain from eating them all…

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