Tag Archives: self-confidence

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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Smooth(ie) moves

19 Oct

The weather has been absolutely beautiful this week – sun sun and more sun!! I love the warmer weather, I’m definitely not a winter girl. All this weather has put me in the mood for yummy refreshing drinks after my workouts so I’ve come up with a couple of protein-filled smoothies for post-workout!

Weekly motivation: Aussie Nina Silic – so envious of her tiny waist!

 

Ok so this first smoothie I’m calling a Mango Avocado Protein Smoothie (no prizes for guessing what’s in it ;P)

Serves 1

1/2 cup mango

1/4 avocado

1 scoop vanilla whey protein powder

1&1/2 cups cold water

Splash of almond milk

Blend!!

Nutritional info:

Calories: 264

Total fat: 9.7g

Total carbs: 22.2

Sugar: 14.3g

Protein: 26.2g

 

Next one is the Flaxseed Mango Protein Smoothie (mangoes had been on sale at Woolies..)

Serves 1

1 tbsp flax seed oil

1/2 cup mango

1/2 cup no fat Greek yoghurt

1 scoop vanilla whey protein powder

1&1/2 cups cold water

Throw it all in the blender!

Nutritional info:

Calories: 396

Total fat: 19.3g

Total carbs: 28.3

Sugar: 19.9g

Protein: 30.7g

 

You might notice that these have (much) higher sugar content that all of my other recipes, but I’m allowing myself this extra sugar because a) it is natural sugar from fruit and b) sugar post-workout with protein helps rapid absorption of protein and recovery.

 

Another snack that I have whipped up for this week are Cinnamon and Peanut Butter Protein Cookies from the wonderful www.proteinpow.com. Here’s my slightly modified version:

Serves 12

80g vanilla whey protein powder (2&2/3 scoop)

1/3 cup ground almond

1 tbsp cinnamon

4 serves Stevia

1 tbsp peanut butter (natural, no added salt/sugar)

220 mL lite coconut milk

1/2 cup coconut flour

2 eggs

Preheat the oven to 180 degrees

Mix the whole lot together and roll/dollop into a baking tray lined with baking paper

I then flattened these because otherwise mine were little balls

Bake for 15 minutes

Yum! These are pretty nice, but not the best protein cookies I’ve made

Nutritional info: per 1/12 cookies

Calories: 96.4

Total fat: 4.5g

Total carbs: 5.6g

Sugar: 1.2g

Protein: 8.6g

 

This week has been much better than last week (thank goodness) but we have had assessments due and of course exams are looming. At the start of this year when I was unwell and trying to decide whether to continue studying or not a few people (professors and tutors) admitted that I didn’t seem like the kind of person who could bring myself back up and pass this year. I’m going to prove them wrong 😉

Don’t let other people determine what you’re capable of. Show them you can do whatever you set your mind on x

Down in the Dumps

11 Oct

What a week. My boyfriend’s wonderful Pa passed away last week and I have been feeling lower than low.. definitely need some time to get my head straight and pull myself back together.

RIP Pa, your charm and cheeky smile live on in your beautiful grandson, whom I love with all my heart.

My eating has been shocking but this stops tomorrow. I have decided. Right now. I’m going to have put a marble in this jar for each day that I eat well and when there are 20 marbles in there I’m going to treat myself to a massage 🙂 fingers crossed this works!

 

 

Motivation: Courtney Prather

 

 

I only have one new recipe to share this week – Slow Cooked Thai Green Chicken Curry from moneysavingmeals.com.au/

Serves 8 (I decided to divide it into 8 but the actual recipe was 12 serves)

1kg chicken breast – chopped

1 large carrot – washed and sliced

1 red capsicum – sliced

1 large zucchini – sliced

1 cup button mushroom – sliced

2-3 chilies – seeded and thinly sliced

1/3 cup Thai green curry paste

2x 400mL lite coconut milk

1&1/2 cup snow peas – top and tailed

1 cup frozen baby peas

1/3 cup raw cashews

Throw everything in the slow cooker except the snow peas, peas and cashews.

Cook on low for 7 hours (or on medium for 4 hours)

Add the remaining ingredients in the final half hour OR once finished, add just before dividing into 8 serves to put in the freezer (which is what I did)

Nutritional info: per 1/8 serves

Calories: 244

Total fat: 10.6g

Total carbs: 6.1g

Sugar: 2.4g

Protein: 27.5g

 

An easy last minute meal that I decided to have the other night (because I hadn’t defrosted anything…) consisted of bought roast chicken, Greek yoghurt, walnuts, mixed lettuce rolled up in a rye+oat+linseed wrap – YUM!

 

 

Oh and look what I found in the frozen section at the supermarket the other day!! At Woolies!! I was so excited haha.

 

 

I’m trying to keep these points in mind… there’s nothing more beautiful that a girl with self-confidence and I’m determined to be that kind of beautiful. Love yourself xx