Archive | July, 2012

Quinoa Collard Wrap

31 Jul

 

Serves 4-5

1 bunch collard greens (or any big leafy greens)
1 cup dry quinoa + 2 cups water
1/4 cup low sodium vegetable broth
1 15oz can unsweetened corn
1 15oz can low sodium black beans
1 large red bell pepper
1/2 yellow onion
1 ripe avocado
1 Tbsp lemon juice
1 Tbsp Fajita seasoning

Bring quinoa and water to a boil, then reduce to low heat and cover for 10-15 minutes until water is absorbed. Dice the onion and bell pepper and sauté in a pan with low sodium vegetable broth over medium/high heat. While the quinoa is cooking and peppers and onions are sautéing, rinse and strain the beans and corn. Once quinoa has finished cooking stir the beans and corn into the same pot. After the peppers and onions have become tender and cooked, stir them into the quinoa mixture as well. Add fajita seasoning and lemon juice to taste and gently mix into the quinoa until well combined. Cover the quinoa mixture and set aside. Rinse and dry collard greens and remove stems. Remove the avocado “meat” from its skin, and cut into thin slices. Place a collard green leaf on a plate and fill with 1 cup of the quinoa mixture, 1/4 avocado slices, and roll up into a wrap. Cut in half and serve!

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Work Out Like a Victoria's Secret Model!

30 Jul

OK so I know most people will never have a body like a Victoria’s Secret Model but even though they have genetics on their side, they still work hard to stay long and lean.

Take a look at the types of workouts these girls put themselves through to get runway ready.


Work Out Like a Victoria’s Secret Model!

30 Jul

OK so I know most people will never have a body like a Victoria’s Secret Model but even though they have genetics on their side, they still work hard to stay long and lean.

Take a look at the types of workouts these girls put themselves through to get runway ready.


Why Diets Don’t Work?! How To Eat Clean Instead

26 Jul

One thing that annoys me in life is dieting, or more so the people who are always dieting and complaining about it! These people never seem to be able to lose much weight or keep it off and are miserable in the process. Why? Because dieting doesn’t work. Not in the long-term.

You don’t have to be miserable and hungry to lose weight or tone up.

Yes it’s true that 80% of body transformation comes from your diet, there is no point slogging it out at the gym if you are eating crap most of the time.  Eating healthy shouldn’t be a diet, it’s a balanced lifestyle change that you can enjoy.

There are so many diets  and points of view out there that it has become so confusing! Some say eat only protein, others say cut back on protein, some say eat raw, other’s say raw is bad for your digestion, don’t eat carbs, eat carbs, eat breakfast, don’t eat breakfast…….. Arggghh! Most people yoyo between all these diets, trying everything they hear about without much success. Most of these diets are just marketed to create fear and make you feel crap so that you buy their books or programmes! (sorry was that a controversal thing to say!?)

There is a small amount of  truth in most diets, but what they do have in common is that they tell you to cut out the crap and promote clean eating.

When you cut out crap and eat clean, you will never be hungry, you may actually enjoy your food! It’s as simple as that. With clean eating you may even choose to have a cheat meal once a week or fortnightly. If you live by the 80/20 rule you will be healthy and happy!

So what does clean eating look like?

  •  No processed/packaged food
  • No junk food
  • Reduce sugar
  • Reduce white flour

So basically cut the crap.  Common sense really!

When you eat crap you feel like crap! So many of the foods above contain harmful preservatives and chemicals not to mention the high fructose (sugar) and sodium content. These can play havoc on your immune system, nervous system, moods and overall health.

Want to feel energised, have skin that glows and have fewer colds and flu? Then eat clean.

I know some of you may look at the things that you can’t eat and say this is still a diet, but if you take it at your own pace and slowly start reducing these things, then before long you won’t miss them.

Sure there will be a detox period and it might be hard at first, but persevere. I went from eating a diet full of junk and processed packaged foods to eating clean 90% of the time and I actually really enjoy it. I don’t miss the junk and I really enjoy my food now! I have noticed a change in my body. I was always very thin, but had developed a fair amount of fat around my middle. Within a few weeks of eating clean my stomach became completely flat with a little definition, and I have noticed my arms are becoming more toned and sculpted. The best thing is that my skin is really clear, and I have so much more energy.  I wish everyone could feel this good!

Sticking to a healthy eating plan can be achievable if you set your intention to be healthy. See it as a lifestyle change for better health not a diet because you feel fat. Your attitude towards food and your body makes all the difference.

Rather than list all the foods that you can eat I want to show you an average day of eating for me on the eating clean plan. Please note that most of my food is organic and if it’s from a packed it doesn’t contain preservatives and nothing is processed.

8.30am Breakfast– Green Smoothie followed by organic raw oats, with chai seeds, rice milk, banana and coconut flesh

10.30am – Snack – handful raw almonds and cashews, 2 piece of fruit

12.30 – Lunch – A Large salad with variety of vegetables, nuts, quinoa and chicken, with a wholemeal bread roll

2.30 – Snack – handful raw almonds and cashews, piece of fruit, dark organic chocolate (85% cacao – very little sugar)

4.30 – Snack – Spelt toast with coconut butter and cinnamon

8pm – Dinner – Salmon or steak with raw broccoli, carrots, beans (quantity of vegies takes up ¾ of my plate)

8.30pm –  Organic Pea isolate protein powder (no additives or preservatives)

9pm – Desert – berries with chai seeds

Top tips

  •  Eat regularly – when you’re hungry you crave crap.
  •  Make small changes. It may help to  give up one thing at a time. Start with sugar, when you are coping with that, reduce the white bread and then start cutting out the packaged foods.
  • Read the labels on food if it is packaged. The longer the list of ingredients, the worse it is for you.
  •  Cook! So many people eat crap out of convenience but that’s just plain lazy. I get home after 8.30pm most nights and still find the time to make dinner. It doesn’t have to be hard. Bake a piece of fish in the oven for 15 mins and cut up some raw vegies.  That’s only 7 more minutes than a microwaved Lean Cuisine!

For a great book on eating Clean I highly recommend James Duigan Clean & Lean Diet and Cookbook. This go into more details on what you can eat and contains great recipes. Here’s one that I love:

Lemon Roasted Chicken

Ingredients:

1 medium chicken
1 lemon, cut in half and zested
3 garlic cloves
sea salt and freshly ground black pepper, to taste
2 tablespoons olive oil
200g brown rice
275ml organic chicken or vegetable stock
300g kale, shredded
1 avocado, sliced

Instructions:

1. Preheat the oven to 190°C/375°F/gas mark 5.

2. Stuff the chicken with the lemon and garlic cloves and season with salt and pepper. Drizzle the skin with the olive oil and season well all over.

3. Roast the chicken for approximately 11/2 hours.

4. Boil the brown rice in chicken or vegetable stock and steam the kale over a pan of boiling water. 5. Serve the chicken on a plate with the kale and rice and a scattering of avocado and lemon zest.

Alternatives to Soda

25 Jul

I have a confession – today I had a coke! I went to the Sydney Opera Bar for lunch with workmates and because it was too early in the week for wine, I thought I’d have a coke instead. After all I consume very little sugar these days so once in a while is ok.

I have to admit I really miss sugary drinks. I have said goodbye to a lot of sweet things and not even been tempted to eat the things that use to get me through the day. But I do miss Coke and bottled peach ice tea!

Once you go off sugar for more than 6 weeks you’re body becomes sensitive to it and you will regret it when you have it. My nice cold refreshing coke made me feel sick and shaky. My body can’t handle the sugar or caffeine!

Most days I make the choice to say no to my old sugar friends, as I am all too aware of the harmful ingredients in a Coke. If I am going to have sugar, a cake would probably be the better option, at least it doesn’t have the other crap in it!

 

 

Fruit juice isn’t much better than soda,  in terms of sugar content. Sure it’s natural without the chemicals, but your liver will still struggle to digest the 5+ apples it took to make your juice, way too much fructose!

Drinking 2 Litres of water is great and I do this each day, but sometimes it gets boring!

So what can we enjoy as a substitute to soda and fruit juice? And no it’s not wine!

Why not add fruit to your water! Buy a few glass jars from the dollar store, fill with water, and  add pieces of fruit, leave for a few hours. So refreshing and delicious without too much sugar. I am sure you could even ask for this at a bar – most bar’s have fresh fruit they use with cocktails.

 

I also love herbal tea and this has really helped me with sugar cravings. There are so many varieties and you can have hot or cold.

 
I have told my workmates to slap me next time I say I feel like a Coke! Lesson learnt. It’s just not worth feeling crap afterwards!

A Serious Workout in less than 20 minutes!

24 Jul

This has been my workout for the week. I am doing this as a warm up at the gym before I go into weights,  but it’s affective enough to do at home by itself. You will be sweating and swearing but it’s worth it!

Let me know how you go with it!

I Quit Sugar Recipe – Almond Bark Butter

22 Jul

Quiting sugar doesn’t mean you have to give up sweets. There are so many alternatives to sugar and here is a great recipe from Sarah Wilson’s “I Quit Sugar “Cookbook.

  • 1/3 cup coconut oil, melted
  • 1/4 cup almond spread, warmed or melted slightly
  • 2 tablespoons coconut flakes
  • 2 teaspoons rice malt syrup
  • salt
  • cacao nibs or dark (85%) chocolate, shaved

Mix all ingredients in a bowl. Spread on a tray lined with

baking paper and sprinkle with salt and chocolate or

nibs. Place in freezer for about 20 minutes then snap into

shards.

If you don’t have almond spread, you can us.

1/3 cup butter and 1/3 cup almond meal/LSA instead.

For more sugar-free recipes you can  buy Sarah Wilson’s e-book by clicking the image at the side of my blog. Or visit www.sarahwilson.com.au

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