Archive | January, 2011

Quinoa Smoothie

29 Jan

Yep, that’s right. I said quinoa smoothie. Okay, maybe I’m a little obsessed with quinoa but I’m telling you, it really is amazing and so good for you. It has a slightly nutty flavor that really takes on the flavor of anything it’s paired with so I thought it would make a great addition to a smoothie.

This smoothie makes the PERFECT post-workout meal because it’s packed with protein from the milk, yogurt and quinoa. The honey is loaded with healing properties that will help reduce muscle inflammation and the cinnamon helps stabalise blood sugars. The banana provides a healthy dose of fibre and we all know what fibre is food for! Wink wink.

1 serving = 250 calories

Ingredients

1/2 cup of milk (I use 98% fat free)
1/2 medium banana
1/3 cup of cooked, cooled quinoa
2 tablespoons of fat free natural yoghurt
1 teaspoon of cinnamon
1 teaspoon of honey

Blend for a few minutes until smooth. Pour into a cup and revel at your healthiness.

Advertisements

Lamb Cutlets with Quinoa Tabouli

27 Jan

I made quinoa tabouli the other week and it was a bit of a fail because the quinoa was too gluggy. I think I used too much water. But I was determined to get it right so gave it another go last night and this time it was a massive WIN!

Cool two cups of cooked quinoa (to cook it perfectly the trick is to use two parts water to one part quinoa. Bring to the boil and then reduce to a simmer. Cover and leave to simmer for 15 minutes or until all the water is absorbed).

Once the quinoa is cooled, add one teaspoon of ground cumin. Also, add diced tomatoes (or cherry tomatoes), diced spring onions, a handful of parsley and dress with extra virgin olive oil and a squeeze of lemon. You can also add mint if it tickles your fancy. It does not tickle mine. Cucumbers are also a fine idea but to be honest, I just wasn’t bothered. Plus, my husband doesn’t eat them. Says they repeat on him. Does anyone else get that?

For the lamb I just seasoned them with salt and pepper and grilled for 3 minutes a side then rested them on a warm plate covered with foil for about 5 mins. They were tender and juicy. Perfect.

Simple, healthy and delicious. That’s what I’m all about!

Swimming Like a Freakin’ Fish

21 Jan

What up yo? I'm a mermaid! (source: weheartit.com)

I started swimming this week for the first time in years.  Like actual proper laps in a pool.   I’m not very good at it and I swallow a shit load of water.  But I am actually enjoying it!  Except for the swallowing water part…

You see, I’ve gone off running.  I was really getting into it for a while there and was getting quite good at it too but it was just causing me too much pain.  Runners are prone to constant strain and injury and that’s really not a club I want to be apart of.  I do need some extra cardio exercise though so I decided swimming might be worth a try given that it is very low impact.

On Monday I went with a dude from work who was actually a swim coach at one point in his life and he gave me some pointers like don’t come out of the water too much to take a breath, just turn your head to the side and catch the air with your mouth.  This is quite hard because I felt like I wasn’t getting enough air but slowly I got a bit better at it.   I managed 10 laps (500m) yesterday and was quite impressed with myself but I wasn’t able to do freestyle the whole time so I threw in a few laps of breaststroke which I am much more comfortable with.

I was exhausted after 25 minutes of swimming and was really huffing and puffing.   I looked up on CalorieKing how many calories this would have burnt and was surprised that only 25 minutes of slow swimming burns around 260 calories!  Massive win because not only are you burning calories, it’s super fun too.  Weee!  I’m a fish!

One thing that swimmers need to be aware of though is that it can make you super hungry.  This has something to do with the cold water temperatures stimulating your appetite.  So it’s important to not consume any more than what you usually do because you can very quickly undo all your hard work!

Where my fellow fish people at?  Do you enjoy swimming for exercise?

 

Moroccan Fish with Warm Quinoa Salad

19 Jan

This yummy fish dish is packed to the brim with protein and is low in fat. It’s very easy to make (as all my meals are!) and you can substitute the fish for any other meat you want (lamb would be perfect!).

Ingredients (serves 4)

2 cups of cooked quinoa
1 brown onion (diced)
2 cloves of garlic (crushed)
1 tablespoon of moroccan seasoning
Olive oil
1/2 punnet of cherry tomatoes (halved)
1/2 a bag of baby spinach
1 can of chickpeas (rinsed and drained)
Handful of fresh flat-leaf parsley (chopped)
4 thick white fish fillets (about 150g)
Low-fat natural yoghurt
Lemon

Heat a little oil in a pan. Add the onion and garlic and over a medium heat cook until translucent. Reserve about half a clove of garlic for the yoghurt dressing. Add about a teaspoon of the moroccan seasoning and the cherry tomatoes. Cook until tomatoes are softened. Add the cooked quinoa and chickpeas and stir to combine. Mix through the spinach and parsley just before serving.

To cook the fish, add a little oil to a pan and heat over a medium heat. Sprinkle the fish with the rest of the moroccan seasoning. Cook the fish for about 2 – 3 minutes a side or until cooked through.

To make the yoghurt dressing, in a small cup mix the yoghurt, garlic and a squeeze of lemon juice.

To serve, take about a cup of the warm quinoa salad and place it in the middle of the plate. Place the cooked fish on top and drizzle over the yoghurt dressing. Serve with lemon wedges which can be squeezed over the entire dish. Dig in!

Sweet Potato Goodness!

17 Jan

This is one of my favorite dinners right now and it couldn’t be easier to make. I got the idea from Jamie Oliver and just tweaked it slightly to make it my own!

Sweet potato is very good for you. It has all the flavour and substance of a potato (if not more!) but without the evil white carbs. It’s low GI so provides slow releasing energy which leaves you feeling fuller for longer. That’s what we supreme athletes need!

Next time you’re needing a tasty side dish to go with your steak and salad give this a go. I promise you will be satisfied. I will be exceptionally surprised if you aren’t!

Simply roughly dice up some sweet potato and rinse under cool water. Place in a microwave save bowl. Pop it into the microwave for about 4 or 5 minutes. You can always use a steamer for this but I say the less fuss the better!

Test the sweet potato with a fork. It should easily be mashed. Mash up roughly with a fork and sprinkle a little low fat feta and fresh parsley or coriander on top. Squeeze a little lemon juice over the top and drizzle a little extra virgin olive oil. Season with salt and pepper. Stir to combine all ingredients and then serve! The perfect low GI side dish!

Getting This DONE!

14 Jan

 

Source: weheartit.com

 

My goal to get to 68kg by April is fast approaching.  Holy crapballs Batman, it’s nearly February!  So, this means I have had to revise both my training and my eating plan to ensure I reach it, and not only reach it but SMASH it out of the water.

I sat down yesterday and put some thought into my meal plan.  I mapped it all out on CalorieKing and got sign off from my trainer.  It looks like this:

Breakfast

3 egg white omelette with baby spinach, tomato, mushrooms and low-fat feta

Morning Tea

Green tea + piece of fruit

Lunch

Big bowl of steamed vegetables with 1/2 a cup of brown rice and small tin of tuna dressed with tamari, garlic and chilli + piece of fruit

Afternoon Tea

Carrot sticks with hommus or cottage cheese + green tea

Dinner

The usual suspects – 1/4 plate protein, 1/4 plate low GI carbs (sweet potato, quinoa, brown rice etc) and 1/2 plate vegetables or salad.  Herbs, spices, extra virgin olive oil, vinegars, mustards, lemon, garlic and chilli may all be used.

After Dinner Snack

Warm goats milk with honey and vanilla extract

This all equates to about 1400 calories.  In a few weeks time I will amp it up to 1600 calories.  It’s good to continually change your diet plan so that your body doesn’t get used to the same amount of calories day in day out.  It’s also good so that you don’t get bored with eating the same things all the time!  I really love my egg white omelette though so we’ll see how long it takes for me to get sick of that!

Of course I will allow ‘treats’ now and again!  I’d be inhuman or dead if I didn’t.  I’d sooner jump off a cliff than say no to chocolate!  But as I always say, it’s all about balance and moderation.

Training will continue as usual – 6 days of PT sessions, group training sessions and touch football and one day of rest.  I’m also looking to include a bit of swimming to change it up a bit!

Basically, I’m going to go all out so I can get this over and done with.  Of course, once I reach goal weight I will continue to lead a healthy and active lifestyle but I seriously can’t wait for when I can be a little bit more ‘free’ with my food intake and taper some of my training sessions off.

Then there is the mental aspect.  I need to continue to remind myself why I’m doing this.  There’s the health reasons first and foremost – to keep my PCOS under control, to avoid diseases like diabetes and heart disease (which run in my family) and to keep my anxiety issues at bay.

And then there’s the purely superficial reasons – to look and feel good.  I’d be lying if I said this mission didn’t have SOME superficial aspects!  I’m going to be 28 in 4 days (hint, hint) and I spent my entire adult years so far being overweight and miserable.  I’m looking forward to being mighty fine at 29!  (I couldn’t think of anything that rhymed with 28… don’t hate at 28?  Oh – wait – got one!  Looking great at 28!  It’s too late now isn’t it… damn).

Drop it low! Let's get this shit done!

Stylish Blogger Award!

12 Jan

Hurrah!  Your favourite health blogger has been nominated for another award!  I am the SHIZNIT!

The idea is that you thank the person who awarded you, pass the award to seven bloggers and write seven facts about yourself.

Okey dokey then!  Thank you very much Gillian!  You have made my day!  😀

The lucky seven blogs I nominate are *drumroll please*:

Now for the seven facts about me!

1. I am terrified of clowns.  The following scares the shit out of me.

Arghhhhh!!!! Source: http://www.whoateallthepies.tv

2. I could probably eat sushi every day for the rest of my life and be perfectly content.

Get in my mouth. NOW! Source: http://www.arttrav.com

3. When I was younger I was obsessed, and I mean OBSESSED, with Kurt Cobain and Nirvana.  I once recorded the Nirvana special on the J Files (a radio show on Triple J that focused on a different band or artist each week in a documentary style) and wrote down the whole broadcast, word for word, in a special notebook labelled “Nirvana”… creepy.

This was my favourite poster out of the hundreds I had in my room! Source: tomellard.com

4. I am a natural blonde but I do confess to lightening my hair to make it SUPER blonde.  The blonder the better I say!  But I did make a drastic decision after my wedding to go red.  Very.  bad.  decision.  I had to darken my eyebrows to martch.  Gah!

Not good.

5. My mum wanted to name me Nadine before I was born but my Grandmother refused to allow it.  She said it sounded like a drug.  eg.  PaNadine.  I often wonder if my life would be different if  I were named Nadine… I am almost certain I would have been better looking.  I’m looking at you, Girls Aloud singer, Nadine Coyle.

Pwhoar! Source: celebrity-pictures.ca

6.  I love hot chips.  They are my one true diet vice.  I cannot resist them.  I must pinch from others plates if hot chips are present.  It’s a condition you know.  Hot-chip-itis.

Why won’t you be healthy, damn it?! Source: wavesatnight.com

7. I throw out (or give away) clothes that have stains on them, have missing buttons, have small holes, are too crinkly (I rarely buy clothes that look like they have the potential to need ironing) or attract too much hair.  All because I’m too lazy to fix these minor issues.  What?  I’m extremely comfortable with this rationality.

Straight in the bin! Source: http://www.lifestylo.com