3 Healthy,Easy Recipes

Hey Guys! Sorry for being absent last week and not posting. I decided to not post in order to make and take photos of a few recipes to share with you. The following recipes are recipes that seem to make their way into my week quite often. They are easy, versatile and healthy! If you decide that you want to try any of these, but want to swap or add ingredients, go for it! Share your alternate ingredients on here! The more ideas the better!

PS! All these recipes are Boyfriend and Dad Approved 🙂

 

First of all is Mountain Bread Quiches! Great for a snack or a meal!

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QUICHE

INGREDIENTS

-Lean Ham Diced

-Coles Peri Peri Chicken (in the ham section) * Diced

-Capsicum diced

-Red onion diced

-Tomato diced

-Pumpkin chopped and steamed

-Rye Mountain Bread Wraps, Cut into Quarters

-Muffin Tin, Greased with Olive Oil Spray

-Feta Cheese, to sprinkle on top

-6 eggs Beaten

METHOD:

-Preheat Oven to 200

-Put everything except eggs, feta and wraps in a fry pan and brown

-Line greased muffin tin with 1/4 of a wrap (I do double layers)

-Spoon Meat and Veggies into Wraps

-Pour in egg mixture over the  top

-Crumble feta on top of each quiche.

-Put into oven and cook until the wraps are browned and the egg  is firm (about 20 mins)

 

Next is Pasta-Less Spag Bowl! It looks like this…..

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PASTA-LESS SPAG BOWL

 

INGREDIENTS:

-Lean Mince (of any kind- we made heaps for the next day/s so we used 1kg)

-1 Brown Onion diced

-1 Teaspoon Garlic

-1 Packet of Frozen Broccoli & Cauliflower Florets

-1 250g Pack of Sliced Mushrooms

– 200g LEAN diced Bacon

-we also put in some chopped chorizo for extra flavour

-Your choice of Pasta Sauce

METHOD:

-In a Pan, fry the Onion, Garlic Bacon, mince, chorizo until browned, then add in the mushrooms

-We cooked and softened the frozen veggies in a separate pan while cooking the meat

-Add the veggies into the rest of the mixture, then add in the sauce.

-Simmer until you have the desired consistency (I prefer thicker rather than runny!)

 

Last One Is Taco Mince with Salad (Again soooo Easy!)

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TACO MINCE AND SALAD

 

INGREDIENTS:

-Mince of any kind. we usually go for lean beef or turkey mince

-Taco seasoning (salt reduced, 1 x packet per 500g mince)

-Tin Kidney Beans

-Iceberg Lettuce

-Cherry tomatoes

-Red Onion

-Capsicum

-Cheese (if desired)

METHOD

-Fry Mince until browned

-When almost brown, add in and cook kidney Beans

-Once Mince is cooked through, add in Taco Seasoning and  water, allow to simmer until liquid is gone

-While mince is simmering, chop up your salad.

-Put your mince mixture over the top of your salad and you are good to go!

 

SO there we have it, 3 recipes that are healthy, not boring and Easy! If you have any questions or feedback feel  free to email, text or comment!

BTW I’m posting now, so you guys have time to read this, get to the  shops and prep some food for the week! Haha.

Next week! We are going to catch up with D’Arcy and he’s going to talk about Strength and Conditioning Training for Sport. And I’m going to share some Time Management/ Mindset and Goal Setting tools.

Keep an eye out for it! Until Next time guys Peace Out 🙂

Smart Snack Swaps

Hey Guys, Happy Monday! Today we are looking at everyday snacks that are packed with hidden sugars. Show you what is actually in those snacks and give you some alternate ideas. Scroll ALL the way to the bottom for our Workout of the Week 🙂

 

  • JUICE:

Example: Just Juice Orange Juice 200mL serve:

76 calories, 0g Fat, 0g Protein, 17g Carbs, SUGAR CONTENT 16g

As you can see, Juice is a sometimes drink, along with soft drink! Change juice to herbal tea (T2 have some amazing teas you can serve cold), Green Smoothie, Water with fruit in it, or just drink water.

Cereal

  • CEREALS:

Example: Sultana Bran 40g serve:

153 calories, 0.8g Fat, 4.3g Protein, 28.3g Carbs, SUGAR CONTENT 10.2g

At least Sultana Bran has some protein and some good carbs, although the sugar content is still quite high. Replace this cereal choice with 2x eggs, spinach on 1x piece of Rye Bread, Fruit and unflavoured Greek yoghurt, Oats with a drizzle of honey.

  • MUESLI BARS

Example: Yoghurt Tops Muesli Bar 1 bar

136 Calories, 4.8g Fat, 2.1g Protein, 20.5g Carbs, SUGAR CONTENT 9.6g

Such a small amount of food contain so many calories?! Make the swap to a piece of fruit, or a tin of tuna or rice cakes with ham, tomato and cheese.

muesli bars

  • LOW FAT YOGHURT

Example: Yoplait Low Fat Yoghurt Strawberry Flavour 175g Serve

163 Calories, 3.3g Fat, 8.9g Protein, 24.2g Carbs, SUGAR CONTENT 23.6g

Make the change to Greek Yoghurt, Hummus with Veggie sticks or Low fat Cheese on Cruskits

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  • PASTA:

Cooked Spaghetti Pasta 1 cup

220 Calories, 1.3g Fat, 8.0g Protein, 43g Carbs,

Although there isn’t too much sugar in pasta, the density of it is not great for weight loss goals. Unless you are bulking or training like a professional athlete you don’t need that amount of carbs regularly. Change Pasta for zucchini noodles in your spag bowl, have rice or sweat potato instead.

 

WORKOUT OF THE WEEK

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Do 21 of everything, 15 of everything then 9 of everything. Finish the workout with a 5oom Row. Try to have as little rest as possile. Let us Know how you go

HOW TO USE MY FITNESS PAL

Okay guys here it is, this blog is all about how to use my fitness pal! It is such an amazing app, that not many people know how to utilize! Scroll ALL the way down for an awesome Boxing Workout for 2 people!

WHAT IS MY FITNESS PAL?

My fitness Pal is an App designed to track and evaluate your daily food intake.

WHY SHOULD I USE IT?

This digital food diary gives you accurate feedback on what you’re eating throughout the day. As food is 80% of the formula to achieving your goals, it’s a pretty handy tool to use. Not only does it calculate calories, but it works out the amounts of protein, fats and carbs in your day.

PROTEINS, FATS, CARBS????

All foods contain different amounts of protein, fats and carbs. These are called macros (one of the most used words in fitness/nutrition Jargon at the moment) Here are examples of each Macro….

PROTEIN FATS CARBS
Chicken, Steak, Yoghurt, Lamb, Ham Nuts, Eggs, Fish, Cheese, Avocado Rice, Oats, Veggies, Fruit, Bread, Pasta

 

HOW DO I USE MY FITNESS PAL?

#1 Download the FREE App onto your Smart Phone. Go to the Play Store or ITunes type in ‘My Fitness Pal’ and look for this picture:

 

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#2 Create an Account.

Enter either your email address and a password, or sign in with Facebook ***Nothing you enter will be automatically displayed on Facebook***

 

#3 Enter in your info: Male/Female, Height, Current Weight, Daily Activity Level, Goal Weight and Goal weight loss per week (I would recommend .5kg or 1kg a week MAX!)

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The top section is the part I talked about in Step 3. The Calorie and Macronutrient Goals are what you want for Step 4

 

 

 

#4 This is IMPORTANT! Click on the menu and select GOALS Under NUTRITION GOALS, select Calorie and Macronutrient goals.

 

Change your percentage Goals to 40% for carbs, protein and 20% for fats.

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#5 Entering in your food. Now all the main items have been set up. All you need to worry about is entering in your food.

                -Select the ‘add’ button

                -Select The ‘Food’ Icon

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Select Meal

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-You can Either TYPE in a food or you can SCAN a barcode of a food with your smart phone’s camera

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             -Continue to do this throughout the day and at the end of the day, Select the ‘Nutrition’ section of the menu

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This gives you an idea where your calories are coming from. Have you consumed too many carbs? Eaten too much fat? Or not had enough Protein? Working this out can REALLY help you with your health and fitness goals.

WHAT NOW?

Fill the diary out for a whole week. After the week look constructively at your food intake! What should you change? Do you need to choose better options, watch your portion control, or put some more snacks in your day to hit your calorie quota?

***Little Tip! Choose GOOD Carbs! Carbs aren’t the devil providing they are WHOLEFOODS and not sugar! For example, Oats or some rice are a good source of carbs with minimal sugar content. Low fat flavoured yoghurt, or muesli bars are PACKED with added sugar and shouldn’t be consumed any more than maybe once or twice a week tops. Choose Wisely!

Any Questions or if you find anything I’ve left out PLEASE contact me and I will answer your questions!  I am more than happy to help and this app is the key to finding out how EXACTLY what you eat, is affecting your health and fitness goals

 

BOXING WORKOUT:

Warm Up:

Skip for 1 min

10 Squats

10 Lunges

10 Mountain Climbers

3 times through

Boxing Combos: *** Set up an interval timer! ***

*1 Minute: Jab, Cross (left jab, right jab), Left Hook, right upper cut

-30 Seconds Rest, Pad Holder does 30 Seconds Burpees (make it easier by doing squats instead)

*1 Minute: Double Left Jab, Right Jab, Left Upper, Right Jab

-30 Seconds Rest, Pad Holder does 30 Seconds High Knees

*1 Minute: 10 jabs, 10 hooks, 10 uppers

-30 seconds Rest, Pad Holder does 30 Seconds Mountain Climbers

*1 Minute: Left Jab, Right Jab, Left hook, Right Cross

-30 seconds Rest, Pad Holder does 30 seconds Pushups

BOTH PEOPLE:

20 Back Lunges

20 Crunches

20 Squat Jumps

20 Pushups

45 Second Plank

Swap over from boxing to holding pads or vice versa and Repeat!

5 Stretches that 99.9% of People SHOULD be Doing

HI Guys, This week we are looking into Stretches. Stretching is something that is overlooked when it comes to training. It’s something we know we SHOULD do, but most of us don’t. The thing is, that the more you stretch, the more MOBILE you are and the better you MOVE. If you MOVE better, you can train better, which gives you BETTER  RESULTS! Make sense?

We are going to look at 5 main Stretches: Hips, Quads, Glutes, Lower Back and Chest .

If you spend a lot of time at a desk, then you probably suffer from tight hips, chest and glutes. You DEFINITELY need to be doing these:

 

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Quad Stretch -Ensure hips are tucked under -Think Tall -Shift your weight forward to enhance stretch

 

 

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Glute Stretch -Pull your knee towards you- Push the knee facing out as far Laterally as you can

 

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HIPS – Keep your knee over ankle- Push Hips Forward

 

 

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LOWER BACK- Look the opposite way of your knee- Keep Opposite shoulder of the bent knee on the floor

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Chest -Keep forearm on the wall -Twist torso forward