Healthy, Hearty Winter soup

This soup is delicious and satisfying! It's very easy to make and will warm you up on even the coldest Winter day.

Ingredients:
1 tsp olive oil
2 x Leek
1 x large brown onion
1 x medium cauliflower
1-2 x large broccoli heads
3 x medium white or pink potatoes
1 x medium sweet potato
3 x medium carrots 
1 x medium swede
1 x bunch of flat leaf parsley
1 x large carton of chicken or vegetable stock (homemade is best, but Massell and Campbells make decent stock).


Method:
Dice the onion, roughly slice the leek and sautee them with the olive oil in a large saucepan until translucent.
Roughly chop all the other vegetables (except parsley) into pieces about the size of a golf ball and add to the saucepan. 
Pour in the stock and add enough water to almost cover the vegetables.
Cover with a lid and allow to cook on a low-moderate heat for 45-80 minutes. (It won't matter if it's left a little longer).
Remove lid and add roughly chopped parsley, then put the mixture through a food processor in batches until a smooth, thick consistency is achieved.
If the soup is too thick, add water or stock. If it's too thin, add some mashed potato.


Garnish with some fresh parsley, cracked black pepper and even a little low fat sour cream.

Healthy Eating on the Go - Part 2

Here's a quick, easy lunch that you can prepare and eat just about anywhere. It takes less than 2 minutes to put together and if you prepare by shopping at the start of the week, you won't even need to run into the supermarket.

I'm getting very used to eating in my car :)

You will need:
1 x wholemeal, rye or multigrain bread roll
1/2 x avocado 
1 x small tub of tabouleh
3-4 slices of lean protein (i chose turkey breast)
A handful of snow peas 


Use the ingredients to make yourself a yummy, filling sandwich and snack on the snow peas. Easy!

Healthy Eating on the Go - part 1

I don't know about you guys, but very little of my day is spent at home. It can be tricky to make healthful food choices when you're out and about and that banana bread or burger and chips can be tempting, particularly if you haven't eaten in a few hours. So, i thought i'd share with you the healthy, yummy meals i find or throw together when i'm not at home and didn't get a chance to do my prep for that day.

On this particular day, i had an early start with P.T. sessions, then straight off to uni for the day, then back to the gym for a couple of sessions. On my way back to the gym, my grumbling tum prompted me to stop off at Oceanfoods in Drummoyne and i grabbed a baked fillet of fish and salad, no oil, no dressing-just fresh lemon and some pepper. (This isn't a plug for Oceanfoods, you should be able to get a similar meal at most fish n chip shops, but i'm always very happy with my meal when i go there.) It took about 5-10 minutes to cook and i (as you can see) ate it in my car before heading back to the gym. YUM :) and JUST-AS-EASY as buying a kebab or Maccas but far more healthful and satisfying!

3 easy steps to Smoked salmon, mushroom and parsley scrambled eggs

Serves 1
Ingredients:
1 whole egg
4 egg whites
50g smoked salmon, sliced
5-6 button mushrooms, diced
2 tblsp diced parsley


Method:
1) Over a low-med heat using 1/2 tsp of olive oil in a non stick pan, lightly cook the mushrooms.
2) In a bowl, combine the whole egg, egg-whites, salmon, parsley and cracked black pepper to taste. 
3) Pour mixture over mushrooms and stir continuously with a wooden spoon.
Enjoy!

Nutritional Challenge: Drink water!

So why should we drink water?
Our bodies are made up of about 2/3 water, it's essential for temperature regulation, flushing out toxins and contributing to our blood volume which carries nutrients and oxygen around the body.


An added benefit of staying hydrated is that we often mistake thirst for hunger, so ensuring that you are drinking water regularly will help you avoid over-eating.

How much water is enough?
The general guidelines in Australia suggest that we drink around 8 glasses (240mL each, so a total of just under 2L) per 24 hour period. In reality, scientific studies in the area have found nothing to suggest any benefit of drinking more than we feel thirsty for.  That being said, many of us are not in the habit of drinking water and aren't really aware of our thirst/hydration levels, so 8 x 240mL glasses is a reasonable suggestion. Those who live in warmer climates and/or engage in exercise, will generally require more water than those who do not. (Some medical conditions require more or less water intake, so see a medical professional if in doubt).


The challenge:
When you're thirsty, choose water! (I won't ask you to give up your morning coffee as i know i won't be doing that either :) but try to choose water over soft drinks and juices. Un-caffeinated herbal teas are also a good choice).


Try to do the following:
-Sip on water throughout the day. Carry a drink bottle and have a goal of how many times you will fill and drink it.
-Listen to your body and be aware of your thirst. Usually by the time you feel desperately thirsty-you're already dehydrated.
-Have a big glass of water before snacking, particularly if you've already eaten.
-Sip water throughout exercise.
-Try squeezing fresh lemon into your water or drink un-caffeinated herbal teas if you find water bland. Soda or mineral water is ok too, just be aware of sodium content.
-Eat lots of veggies and some fruit each day, they contain lots of water as well as vitamins and minerals and will help you keep up last weeks nutritional challenge (fill 1/2 your plate with veggies)!

NO EXCUSES! Training without leaving the house

For some reason the gym is never busy when it's raining. I've never understood this cos, hey, it's definitely not raining inside the gym! ..but obviously people don't like to leave the warmth of their home in the wet.
SO, with the cold weather moving in i thought i'd help put an end to excuses getting in the way of our training :)


Here's a great workout to do in your own home with only a sturdy chair and some good music.


(Remember to seek advice from a medical practitioner before commencing an exercise program)


Do a quick 3-4 minute warm up of star jumps, jogging on the spot and/or skipping if you have a rope.


1) Squats x 15-20
-Ensure the knees do not move in front of the toes.
-Keep the chest facing forward, not down.
-Keep knees in line with feet (i.e. don't go "knock kneed")

2) Push ups x as many as you can do
(knees for beginners, toes for advanced. Once you can do 15-20 on knees, progress to toes)
-Keep core tensed, pulling navel towards spine.
-Body should be in a straight line from toes to shoulders (knees to shoulders if performing them on the knees)

3) Lunges x 20-30 (Alternating legs)
-Knees stay behind toes and in line with foot (like squats).
-Keep back straight and core activated.

4) Dips x as many as you can do
(beginners keep feet close to the body with knees bent, advanced-feet away with legs almost straight. If advanced becomes easy and you can easily complete more than 20, raise your feet with another chair).
-Only move down until upper arm is parallel with floor, then come back up.
-Don't "lock out" elbows (keep a teeny-tiny bend).
-Back straight.

5) Step ups with knee raise x 30 (Alternating sides)
Use a step ladder, a low chair/stool or the first/second step of the stairs. Bring the knee nice and high and tense the abs, swap legs.

6) Rotating plank x 20 (Alternating sides).
(Can be done on floor, step shown in image not necessary)
- Body should stay in a straight line, toes to shoulders.
-Whole body should rotate at the same time (i.e. not hips before shoulders and vice-versa).

7) Mountain Climbers x 60 seconds (as many as you can complete).
-Position the body as though you're at the "get set" part of the start of a running race.
-Swap legs quickly, keeping the core engaged and staying light on the toes.

- 1-2 minute rest


Move through the exercises as quickly as you can, while focusing on correct form. 
After 1-2 minutes rest, repeat the circuit 2 more times. 
Time yourself to see how long it takes you to complete 3 circuits and watch your score improve along with your fitness! Have fun, and i'd love to see your scores/times!