Healthy wholemeal pancake

Ingredients: (Serves 1-2 depending on wether it's a meal or snack)
1/2 cup of wholemeal self raising flour
1/4 cup skim milk
1 egg
1 scoop vanilla protein powder (if you don't have, use extra flour)
1/2 tsp vanilla essence
tiny scoop of Stevia powder, abt 1/20th of a tsp (see last post to learn about Stevia)

(banana or other fruit and 1/2 tsp honey to serve)

Method:
Combine ingredients, do not over mix as the gluten in the flour will become tough.
Heat a non stick pan on medium heat and coat with 1/2 tsp olive oil. Add mixture. When bubbles start to appear, flip over and cook through.

Serve with fruit and a tiny bit of honey. Also very yummy sprinkled with chopped nuts!

Stevia - a natural, calorie free sweetener

Stevia is a South American herb that has been used as a sweetener by the Guarani Indians of Paraguay for hundreds of years. It has many excellent properties. The body does not metabolize the sweet glycosides from the stevia leaf or any of its processed forms - so there is no caloric intake. Stevia doesn't adversely affect blood glucose levels and may be used freely by diabetics.


continue reading about Stevia at http://www.stevia.com/

Mountain Bread Lasagna

Ingredients:

3 x pieces of mountain bread

500g lean ground beef

1 x brown onion (diced)

1 x clove of garlic (finely chopped)

3 tblsp tomato paste

1 cup chopped veggies (i used zucchini, mushrooms and cherry tomatoes)

1 tin whole tomatoes or tomato puree

bechamel sauce:
1 x tblsp plain flour

1 x tblsp nuttelex spread (butter may be used)

3/4 cup skim milk

1/4 cup low fat shredded cheese

Method:

In a non-stick pan (lightly coated with live oil) sweat garlic and onion over a medium-low heat until onion becomes translucent. Add ground beef and cook until brown, then mix tomato paste through. Pour over veggies and tin of tomatoes and leave to simmer. Season with salt and pepper (Basil could also be used).

In a separate pan, mix the flour and nuttelex (this is called a "roux") and constantly stir over a low heat until the mixture lightens. Gradually stir in the milk and beat the mixture with a wooden spoon until thick and smooth. Add grated cheese. (This is your bechamel sauce).

Line a shallow pan with a piece of mountain bread, top with half of the meat mixture, cover with another piece of bread then the rest of the mixture and add a few 'dollops' of bechamel sauce. Put the third piece of bread on top and cover with the bechamel sauce. (Extra grated cheese can be sprinkled on top). Put under the grill for 2 minutes, then serve with a big salad!

Easy omelet, Perfect for a lazy Sunday dinner!

Ingredients:

1 whole egg
4 egg whites
3 tablespoons shredded low fat cheese
4 chopped mushrooms
1/4 cup shredded baby spinach
5-6 cherry tomatoes, halved
50mL skim milk
Salt and Pepper to taste

Method:

whisk eggs and combine all ingredients. Pour into a small non stick fry pan (coated with a teaspoon of olive oil) and put over a medium-low heat. Once the omelet has almost set (it will still be a bit "wobbly" on top), put under the grill for about 2 minutes to finish cooking. (Extra cheese can be added before this if you'd like a crispy top).

Making Healthy Food Choices: Planning & Preparation

Making healthy food choices comes down to two factors:
Planning & Preparation!

Planning:

Have a look at your schedule and find two days (preferably 3 or 4 days apart) where you can slot in a trip to the supermarket or fruit shop and 15-20mins of preparation time at home. If you're too busy, make time! Your health should be super high on your list of priorities and, believe me, if you nourish your body nutritionally, you'll find that you're more efficient throughout the day and will have some time (and energy!) to spare.

Fill your shopping basket with fresh, tasty produce and look out for things that store well in the fridge, I have listed some of my favourites below.

Fee's shopping list :)

mixed lettuce

baby spinach

carrots

celery

cherry/grape tomatoes

cucumber

snow/sugar-snap peas

green beans

cauliflower

broccoli

asparagus

zucchini

avocado

apples

stone fruit (when in season)

blueberries (if not in season, try frozen)

strawberries

bananas

pears

almonds

sunflower seeds

frozen edamame beans

(Colourful capsicum and walnuts are also great, but not on my list because i'm not a big fan)

Low fat fetta

artichokes in brine

olives

tinned beans or chickpeas

Low fat hummus

Lean protein:

Tuna in springwater

tinned salmon

chicken breast

turkey breast

sardines

tofu

lean roast beef

Preparation:

After your yummy grocery haul, head home and do a quick 15-20min preparation that will save you loads of time during the week (and stop you dashing to the vending machine for a snack at 4pm).

I like to cut carrots, celery and cucumber (capsicum can fit in here too) into sticks and store them in tupperware. Trim green beans and snow/sugar-snap peas and add them too. If you dry them well after washing and put some paper towel at the bottom of the container, they last up to 4 days. You may also want to separate cherry tomatoes, blueberries, strawberries, nuts into portions and seal in glad bags that can be easily grabbed out of the fridge before work.

I enjoy broccoli, cauliflower, asparagus and zucchini raw with hummus, in a salad or even alone but if you prefer them cooked you can lightly steam them before storing. This can even be easily done in the microwave while you chop other veggies! Just remember not to overcook them as this reduces vitamins and mineral content.

Now you have a do-it-yourself salad ready to go, just chuck bits and pieces into a tupperware container, add some low fat fetta or something else to jazz it up, throw in some lean protein, dress with a little fresh olive oil and balsamic vinegar or lemon juice, accompany with a piece of fresh fruit and you have a yummy, healthy lunch!!

Jamie Eason's fun plyo workout

I stumbled upon this great plyometric workout video Jamie Eason posted on her site. It uses a deck of cards and looks like fun!


http://www.jamieeason.com/videos/view/?mid=26175_video_9#

Fee's Sea asparagus, broccoli and green bean salad

I just discovered this sea vegetable today and thought I'd do some research and use my family as guinea pigs by serving it with dinner ;)

Sea asparagus is also known as samphire. This plant grows in salt water, imparting it with a salty flavour and crisp, crunchy texture. The ocean contains 92 different trace minerals and sea vegetables are surrounded by these minerals for their entire growing life, making these trace minerals available for you when you consume the plants. In fact, it's said that the mineral composition of sea vegetables (and ocean water) closely resembles that of human blood. Sea asparagus are low in calories (only 30 calories per serving), high in folacin and a source of vitamin A, vitamin C, iron, potassium, and dietary fibre.


Fee's Sea asparagus, broccoli and green bean salad
Ingredients:
1/2 cup sea asparagus (blanched-this slightly reduces saltiness)
1 cup steamed broccoli florets
1 cup green beans (blanched)


3 tbsp sesame soy oil blend
1/4 cup of nuts of your choice to garnish (i used smoked almonds)


Method:
Combine ingredients and serve as an accompaniment to a main meal.

Intervals!

I don't know about you, but when it comes to exercise, i'll take intensity over duration any day! Here's a link to a great 10 minute interval workout, finished with 20 minutes of skipping! Who needs to spend hours in the gym when you can squeeze this in 30 minutes!

http://www.youtube.com/watch?v=sGKI_yCLUVA

Dessert: no fat, high protein chocolate mousse

Dessert: no fat, high protein chocolate mousse

This yummy dessert yields only 80 calories, 0g of fat, 1.3g of carbohydrate per serve and a whopping 19g of protein! So dig in!

Ingredients: (serves 1)2 eggwhites
1/2 a serve of myocell chocolate protein
(from GNC)
Couple if drops of vanilla essence (optional)

Method:
Beat eggwhites into stiff peaks (see picture below). In a separate bowl, combine protein powder with cold water to make a smooth, jello-like paste. Combine the two mixtures, add the vanilla essence and serve!

Tonight's dinner: Garlic, lime and Vietnamese mint beef patties!

Garlic, lime and Vietnamese mint beef patties!

Ingredients: (serves 4-6)
500g lean beef mince
1 small brown onion (grated)
1 Clove of garlic (minced)
1/4 cup of Vietnamese mint
1 tablespoon chilli flakes
Juice of 1 lime
1 tblsp fish sauce
2 tblsp soy sauce
1 egg
2 tblsp corn flour

Method:
Combine all ingredients except corn flour. Form small balls of the mixture and lightly coat with corn flour. Lightly coat a non-stick pan with oil, heat, and flatten patties on pan. Cook on a medium heat for about 2 minutes each side (or until cooked through-will vary from stove to stove). Serve with steamed rice and/or salad and garnish with fresh Vietnamese mint.

Tonight's dinner, yum!! Tofu, broccoli, mushroom and sugarsnap pea stir fry with sesame seeds and egg

Tonight's dinner, yum!! 
Tofu, broccoli, mushroom and sugarsnap pea stir fry with sesame seeds and egg

Ingredients:
1/2 broccoli floret (chopped)
150g firm tofu
1/2 cup sugarsnap peas
8-10 med mushrooms (sliced)
1 egg
4 tblsp soy sauce
1 tblsp sesame seeds

Method:
Cube tofu and coat with 3.5 tblsp of soy sauce. In a non-stick pan, cook mushrooms, tofu and broccoli. Mix 1/2 tblsp of soy sauce with the egg and fry like an omelet in a separate pan. Add sugarsnap peas to tofu mixture, stir through and serve topped with the egg and sesame seeds.

Tofu, pumpkin, capsicum skewers

Ingredients (serves 4)

• 600g butternut pumpkin, peeled, cubed, steamed
• 500g firm tofu, drained, cubed
• 1 red capsicum, cut into 2cm pieces
• 2 tablespoons peanut oil
• 3cm piece fresh ginger, peeled, finely grated
• 2 tablespoons sesame seeds, toasted
• 1/3 cup soy sauce
• 1 small red chilli, thinly sliced
• 
  
• Method
• (Pre soak skewers if they are wooden) Thread pumpkin, tofu and capsicum onto 8 skewers. Place in a dish. Combine peanut oil and ginger in a jug. Drizzle over skewers, turn to coat.
• Preheat a barbecue plate or chargrill on medium heat. Cook skewers, turning, for 4 to 5 minutes or until pumpkin is tender and tofu brown. Sprinkle with sesame seeds. Combine soy sauce and chilli in a bowl. Serve skewers with soy sauce mixture and a big green salad.

Broccoli & Tofu Green Curry recipe

Ingredients (serves 4)

• 2 tsp vegetable oil
• 1/4 cup (75g) green curry paste
• 4 spring onions, finely chopped
• 2 tbs fish sauce
• 1 large head broccoli (450g), cut into florets
• 400ml can light coconut milk
• 1/2 cup roughly chopped coriander leaves
• 100g green beans, cut into 3cm lengths
• 300g firm silken tofu, drained, cut into thick strips
• 1 cup Thai basil leaves, plus extra to garnish
• 4 cups steamed brown rice, to serve

Method

Heat the oil in a large deep frypan over medium heat, then add the paste and cook, stirring, for 1 minute or until fragrant. Add the spring onion, fish sauce, broccoli, coconut milk and 1 cup (250ml) boiling water. Stir to combine and bring to the boil, then reduce the heat to medium-low and simmer for 3 minutes. Add the coriander and beans and cook for 2 minutes or until the broccoli is tender. Remove from heat, then gently stir in tofu and basil. Serve with rice and extra basil.

An interesting extract from an article about Green Tea

The Benefits Of Green Tea


Green Tea Contains The Following:


Tannins - A group of simple and complex phenol, polyphenol, and flavonoid compounds. Produced by plants, all of the tannins are relatively resistant to digestion or fermentation. All tannins act as astringents, shrinking tissues and contracting structural proteins in the skin and mucosa.

What Does This Do For You?

Having a cup of green tea after a meal can aid in digestion. Green tea has been used for thousand of years in Asia as a digestive.

Catechins - Catechins are a category of polyphenols. In green tea, catechins are present in significant quantities, more specifically; epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG). EGCG makes up about 10-50% of the total catechin content and appears to be the most powerful of the catechins - with antioxidant activity about 25-100 times more potent than vitamins C and E.
A cup of green tea may provide 10-40mg of polyphenols and has antioxidant activity greater than a serving of broccoli, spinach, carrots or strawberries.

What Does This Do For You?
Well having a powerful anti-oxidant coursing through your system after a heavy workout is just what you need to curb free radical damage.

Flavonoids - Flavonoids are plant pigments, and are the brightly colored chemical constituents found in most fresh fruits and vegetables. They may aid in protecting against infection. Deficiency can result in a tendency to bruise easily.

What Does This Do For You?
Obviously your workouts will suffer if you are sick.

Theanine - An amino acid that produces tranquilizing effects in the brain, theanine is a unique amino acid found in the leaves sencha. Theanine is quite different from the polyphenol and catechin antioxidants for which green tea is typically consumed.

What Does This Do For You?
I can personally attest to the good feelings you get after a couple cups of green tea. It leaves you with a peaceful feeling without compromising motivation and mental activity.

Read the full article at: http://www.bodybuilding.com/fun/greentea.htm

Stay hydrated!

It's a bit cooler but remember to stay hydrated. If you have trouble remembering to drink water, play a drinking game. Every time you receive an email, drink a cup of water..or drink when you hear a phone ring or simply drink a small cup of water on the hour and on half past the hour, every hour.

Find it hard to drink water because it tastes bland to you? Squeeze in some fresh lemon and/or add some chopped fresh mint. Another tip is to make a strong cup of herbal tea using 2-3 tea bags (peppermint, vanilla green tea, chamomile, jasmine all work well), pour slowly over ice and add 2 cups of cold water and more ice. Got a sweet tooth? Although artificial sweeteners should be limited, diet cordials are a good, low calorie, sugar free (so they won't spike your insulin levels) and yummy option to add to your water.

High Intensity Interval Training (H.I.I.T)

What is H.I.I.T?
H.I.I.T is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. 


What are the benefits?
- H.I.I.T increases the amount of calories burned during the training session making it a time efficient option.
- Studies show that H.I.I.T preserves lean muscle mass in comparison to longer duration, steady-state exercise.
- H.I.I.T increases your metabolic rate (meaning you burn more energy) for up to 24 hours after the exercise.
- H.I.I.T is a great way to increase your fitness and (in conjunction with making good nutritional choices) reduce body fat.


So where do i start?
Put on your runners and head outside or jump on any piece of cardio equipment at the gym, making sure you warm up thoroughly for 5-10 minutes. After warming up, increase to 80-85% of your maximum effort for 20 seconds ("on" interval) followed by 40 seconds at a lower intensity (recovery interval) that is closer to 50-60% of your max. Repeat this for a total of 10 minutes. As your fitness improves, so to will the intensity of your "on" intervals and the total time you spend doing H.I.I.T, but keep in mind, if you can go for more than 20 minutes then the "on" intervals are probably not intense enough.


Variations and progressions:
- Increase the difficulty during the "on" interval in different ways. When on the treadmill, play with the speed or the incline. If using the bike or the crosstrainer, adjust the resistance level or the speed. When doing sprints in the park, make the sprints even harder by holding some weight. 
- Play with the interval time. i.e. instead of 20 seconds "on" followed by 40 seconds recovery, try 10 seconds:20 seconds or 30 seconds:60 seconds. - Keep things interesting by using different equipment and doing intervals for different activities. 
If you're easily bored, try this:

1) Warm up

2) 20 seconds skipping, 40 seconds slow, steady walking lunges. Repeat 3 times.

3) Set treadmill incline to 12 and jog for 20 seconds, then walk for 40 seconds. Repeat 3 times.

4) Jump on the rowing machine and row at 80% of your max for 20 seconds, then pause for 40 seconds. Repeat 3 times.

5) Hop back on the treadmill (incline at 0.5) and sprint at 80% of your max for 20 seconds, followed by a 40 second jog/run. 

Cool down and stretch!

Other Options:

- Try alternating between Plyometric (jumping) squats and regular squats, or do the same with lunges.

- Jump on an exercise bike and do a 30 second sprint followed by 60 seconds of crunches or a 60 second plank -hold.

- Do 10 quick burpees followed by a set of walking lunges then repeat.

- Complete 15 Plyometric squats then do a wall sit/hold (squat position against a wall) for 30-40 seconds.

Should you eat prior to a training session?

Should you eat prior to a training session?

There are several different theories regarding this. Some studies suggest that doing moderate intensity cardio at a steady pace burns more fat if done fasted/on an empty stomach, while others claim that any training on an empty stomach sacrifices lean muscle mass and shouldn't be done.

As a general rule of thumb, it's fine to go for a walk or a 20 minute light jog on an empty stomach but for anything more intense or with a longer duration, fuel is necessary. Your best bet is to aim to eat between 45 and 90 minutes prior to training so that the fuel is still available but also digested so as not to upset the stomach, This pre-workout meal should consist of complex carbohydrate for energy and protein for muscle growth and repair. Meals high in fats are not the best choice as they're far more slowly digested and converted to readily available fuel.

A few examples of great pre-workout meals are:
- Rolled oats with skim milk.
- Wholemeal or rye toast with low fat cottage cheese and peanut butter.
- A protein shake and a banana.
- A chicken/tuna salad sandwich on wholemeal bread.
- Pasta with a lean meat sauce.
- Chicken/fish/lean red meat with sweet potato

Easy beef salad

Easy beef salad, perfect for dinner in this weather! (serves 3-4):

3 cups Baby spinach
1 cup Tomatoes (diced)
350-400g grilled rump steak (med rare-rare)

Dressing:
Juice of 1 lime
Tblsp fish sauce
2 tblsp soy sauce
Tblsp sesame oil
3 shallots (finely sliced)
1 chilli (finely sliced)
Tsp raw sugar

Combine spinach & tomato, top with sliced steak. Mix dressing ingredients and Toss through salad.

Edamame beans

Edamame beans are soy beans. They are usually found in the freezer at big supermarkets, health food stores and Asian food stores. They can be dropped into boiling water if you want them heated, defrosted in the fridge or tipped into tupperware and allowed to defrost during the day.

A full cup of the beans (in the shell) yields about 190 calories, 8g of fat (only 1g of which is saturated), 16g carbs and 18g protein, so they are a great balanced snack or accompaniment to a meal. Only eat the beans and not the shell!

Sashimi

Sashimi is a great source of protein! Salmon sashimi also offers omega 3 healthy fats (see recent fish oil post) and tuna sashimi is a leaner option. Tastes fantastic with soy sauce, wasabi and a big, fresh salad!

10 tips to increase your daily activity levels

10 tips to increase your daily activity levels:

1) Park further away from your destination and walk the extra distance.

2) Take the stairs rather than a lift or escalator wherever possible.

3) Clean the house or do some gardening.

4) Offer to do the coffee or lunch run at work (as long as it's not to McDonalds!)

5) Catch up with friends for a walk rather than coffee or a meal.

6) Get off the bus or train one stop earlier or later and walk the rest of the way.

7) At work, get up and walk over to colleagues rather than emailing or phoning them.

8) If possible, walk or cycle to and from work.

9) Schedule short walks throughout the day, i.e. 10 minutes after breakfast, 10 minutes during your lunch break and 10 minutes after dinner.

10) Join a sports team that practice at least once a wee

Healthy recipe - Vietnamese Tuna salad

Vietnamese inspired tuna salad! (Serves 1-2)

Ingredients:
2 x cups mixed lettuce
1 x 125g tin of tuna slices in springwater
1/2 carrot (finely sliced)
1/2 cucumber (finely sliced)
1 x shallot (finely sliced)
1 x celery stick (finely sliced)
1 x small sliced boiled potato
1/2 cup chopped vietnamese mint and corriander

Dressing:
1 x tsp fish sauce
2 x tblsp soy sauce
juice from 1/2 a lime
juice from 1/2 a lemon
1 x tsp raw sugar
2 x tsp sesame oil

Method:
Combine ingredients, toss in dressing and serve with a sprinkle of sesame seeds.

Yummy rice paper rolls

Ingredients (serves 4)
1 cup shredded cooked chicken breast (plain or marinated)
1 cup cooked bean vermicelli noodles
1/8 Chinese cabbage (wombok), finely shredded
1/2 cup beansprouts, trimmed
2 finely sliced carrots
2 small finely sliced cucumbers
1/3 cup fresh mint leaves
1/2 cup fresh coriander leaves
12 x 22cm rice paper rounds
sweet chilli sauce and/or hoisin sauce, to serve

Method
Place 1 rice paper round in a medium bowl of hot water for 15 seconds or until just soft. Place on a clean tea towel and arrange filling ingredients along the centre of rice paper round. Fold ends in and roll up firmly to enclose filling. Repeat with remaining rice paper rounds and filling. Serve with sweet chilli sauce/hoisin sauce and remaining coriander.