Tag Archives: nathalia melo

Countdown to Exams

1 Oct

Start of October and exams are a month away!! ARGH!!! I don’t handle the stress of exams very well, but eating clean and exercising helps makes me feel better 🙂 so my routine shall continue. I did take last week off from gym though, I’ve been very tired lately so I thought it’d be beneficial to take some time off. I got back to gym today though and it feels soooo good to be back!! Burning calories, sweating up a storm, pumping muscles, music thumping… love it.

Over the weekend the 2012 Olympia was held over in the states and my boyfriend and I watched it, oohing and ahhing over the contestants. It was mostly interested in the bikini section – winner, and motivation for the week – Nathalia Melo.


Again, I only have a couple of recipes to share, as I’m relying on leftovers to fill in the gaps.


Cinnamon Crumb Streusel Protein Bars from spoonfuloffit.com

Serves 12

1 cup oat flour

1/4 cup coconut flour

2 scoops vanilla whey protein powder

7 serves of Stevia

5 egg whites

1&1/2 cup unsweetened almond milk

1 tsp cinnamon

1 tsp baking powder

Pinch of salt

1/2 tsp vanilla essence

1/2 tsp almond essence

For crumb streusel topping:

2 tbsp almond meal

1 tbsp coconut flour

2 tbsp unsweetened applesauce

1 serve Stevia

1/4 tsp cinnamon

First, mix together the ingredients for the crumb streusel topping and put aside

Preheat oven to 180 degrees

Combine all of the other ingredients separately

Pour into a brownie pan

Add crumb streusel topping on top

Bake for 18-22 minutes or until a toothpick comes out clean

Nutritional info: per 1/12 bars

Calories: 95

Total fat: 2.8g

Total carbs: 9.7g

Sugar: 2.7g

Protein: 7.4g


Creamy Chicken Casserole from paleomg.com

This dish is reeeeally yum!! Definitely a new favourite.

Serves 6

750g chicken breast – diced

1 head of broccoli – chopped

1 head of cauliflower – chopped

6 mushrooms – sliced

1 brown onion – diced

1/2 cup reduced salt chicken stock

2x 400mL cans lite coconut milk

2 tsp garlic powder

1/2 tsp paprika

1/2 tsp cayenne pepper

Salt and pepper to taste

Olive oil

Preheat oven to 200 degrees

Throw cauliflower and broccoli into a big baking dish and toss through olive oil, salt and pepper

Bake for 15-18 minutes

Meanwhile, cook chicken in frying pan. When ALMOST cooked through, removed from pan and either place aside or throw into the baking dish with the cauliflower and broccoli if they’re finished

Cook onions in the frying pan until translucent

Add coconut milk, stock, garlic powder, paprika, cayenne pepper, salt and pepper

Once combined, pour directly into the chicken, broccoli and cauliflower dish

Add mushrooms, then stir it all together

Bake for 20-22 minutes

Allow to cool to help the sauce thicken


Nutritional info: per 1/6 serves

Calories: 230

Total fat: 7.8g

Total carbs: 9.7g

Sugar: 4.1g

Protein: 32.9g


‘The doctor of the future will give no medicine, but will interest his patient in the car of the human frame, in diet and in the cause and prevention of disease’ Thomas Edison


Now to get back to study 😦 x

More Car Troubles

24 Aug

Yep, I’ve had more problems with my car!! I got stuck at my boyfriend’s house at the start of this week because my car wouldn’t even start… I ended up having to replace the battery altogether 😦 my wallet is looking extremely sad and empty at the moment!!!

This was my last week in aged care/rehab… I’m looking forward to  next week!! Surgery woo!! 🙂 can’t wait.

Motivation: Nathalia Melo. So jealous of her tiny waist!


Ok due to my financial situation I was a bit stingey on food this week. However, I do have a couple of new recipes to share with you! 🙂

Food plan:


Meal 1/Breakfast:

This is what my boyfriend has for breakfast every morning (he never used to eat breakfast but I’ve talked him into it haha). this is a quick and easy omelette that he chucks together every morning – he has the mushroom and tomato cut up in advance so it’s even easier!!

Boyfriend Scrambled Eggs

Serves 1

200g egg whites

1 egg

1/2 portobello mushroom (handful)

1/4 tomato (pinch)

1-2 slices shaved ham (or cooked and diced chicken breast)

Sprinkle of low fat tasty cheese

This is how my boyfriend does it, and I know it’s not the normal way of making scrambled eggs but it tastes awesome so I don’t see anything wrong with it!! –

Cook the mushroom and ham in a large frying pan (medium-high heat)

Once the mushroom is cooked, pour in egg whites and crack an egg in. Stir the egg in (with a wooden spoon)

Throw in tomato and cheese, then stir every now and again until the egg is all cooked!!


Meal 2:

Banana Bread Muffins


Meal 3/Lunch:

Leftovers 🙂


Meal 4:

Choc Fudge Protein Brownies.

I added about a tbsp of hemp seeds and a tsp of chia seeds for extra texture and nutritional goodness!


Meal 5:

All of the ingredients for this recipe cost me only $15.00, including the whole half dozen carton of eggs and 1L of egg whites!!

Chicken and Mushroom Quiche

Serves 4

1 cup egg whites

1 egg

1/4 cup reduced salt chicken stock

1 tsp reduced salt tomato paste

250g chicken breast – diced

200g mushroom – chopped

1 small onion – sliced

1 cup broccoli – chopped

Handful of spinach

Preheat oven to 180 degrees

Cook chicken breast on a frying pan

When nearly completely cooked, add onion, mushroom and broccoli

While that’s cooking, whisk together the egg whites, egg, chicken stock and tomato paste

Just before removing from the heat, add spinach to the chicken and vegie mixture

Pour the chicken and vegie mixture into a casserole dish

Pour egg mixture over top (it’ll fill in the gaps)

Cook for 20 minutes (or until egg is cooked – knife comes out clean)

Nutritional info: per 1/4 serves

Calories: 133

Total fat: 2.2g

Total carbs: 4.1g

Sugar: 1.2g

Protein: 25.0g


Meal 6:

This is so yum!! I got the recipe from www.tasty-health.se but altered it slightly according to what I had in my pantry :). I’ve written below what I used because it tasted awesome!


No Bake Choc Fudge

Serves 4

4 tbsp coconut flour

1 tbsp coconut butter

1 scoop chocolate protein powder

2 tsp unsweetened cocoa

8 serves Stevia

5 tbsp water (feel free to add more/less depending on the consistency of the mixture)

Mix all ingredients together and press into the bottom of 4 silicone muffin cups

Set in the freezer for about 15 minutes

I topped these with a tbsp of fat free Greek yoghurt that was mixed with 4 serves of Stevia – this tasted just like chocolate fudge with cream!!!

Nutritional info (including Greek yoghurt): per 1/4 serves

Calories: 104

Total fat: 3.8g

Total carbs: 7.8g

Sugar: 2.0g

Protein: 9.0g



Never give up!!! Keep at it 🙂

If a system or routine isn’t working for you, change it and make alterations so that you can reach your goals!! I’ve had to make a few modifications recently – I’ve put up little post-it notes to (attempt to) stop myself from snacking in between meals (see below). I’ve also started going for morning walks; I always gets up early but I usually just laze around for a few hours before actually doing anything constructive. So I’m pushing myself to get outside and wake myself up by going for a quick 30 minute walk 🙂 I used to jog every morning and I didn’t realise how much I miss being outside so early!! So fresh :). Also I’m trying to cut out my tv/movie watching because I tend to eat whilst sitting in front of the screen. Instead, I’m trying to get back into reading, which I enjoy a lot more anyway.


Things aren’t going to change by themselves – if you’re not happy with something, do something about it and learn from your mistakes 🙂 xx