Wednesday Eating

Ok so I am going to keep myself accountable and give you a day by day of what my eating is looking like:

Breakfast: 250ml milk, 5 ice cubes, 1/2 cup frozen raspberries, 1 scoop chocolate hydroxy burn (protein) 2 scoops vanilla Physique (protein ) 1 tablespoon of LSA (linseed, sunflower and almond mix). Place all these ingredients in a blender and blend until smooth.  It is great as it is like a thick shake and it is filling. This should keep you going for some time!

Make sure you have plenty of water as the protein will make you a little dry!

SNACK: 1 banana and a handful of dried apricots.

LUNCH: 2 Wraps, Sorj brand (no yeast) cottage cheeses, lettuce, 1/2 tin canned chicken and red capsicum.

MID AFTERNOON:  Orange (although I am not hungry BUT know that dinner will be a little later tonight!

DINNER:    Well after such a yummy dinner last night with the chicken I am adjusting it to use salmon tonight.
 I am going to lightly cook each side of the salmon in the fry pan, just enough to seal it approx. 2-3 mins each side. The I remove from the pan and put it into a roasting dish and will pop it in the oven and bake for about 5-7 mins, or until it starts to flake. Then remove it and leave it to rest for approx. 3 mins.
While resting I shred the lettuce, grate some parmesan, poach an egg and lightly grill two small dinner rolls. Then I will add all to the lettuce and top with the dressing I have made, the juice and rind from one orange mixed into about 125g no fat natural yoghurt and some cracked pepper. YUM!

Overall I have been not too bad today, can I keep this up I hope so just better hope that the supermarkets don't have specials on lollies this week!

7 day healthy eating plan!

So here is the eating regime I am planning on following for the next few weeks, I am also trying to add a few other recipes and ways of making it a little more interesting! So each time I find a recipe I will add it here as an alternative to a day.

7 Day Healthy Eating Plan

Monday

Breakfast: 1 egg, 1 piece of wholemeal toast and 1 piece of fruit

Mid Morning: Protein Shake

Lunch: Tuna or chicken salad

Mid afternoon: 15 almonds, piece of fruit

Dinner: 100g fish or chicken and green vegetables

Tuesday

Breakfast: Breakfast shake

Mid Morning: Piece of fruit

Lunch: Turkey or chicken wrap with salad

Mid afternoon: nut based snack bar

Dinner: 150g lean steak and salad

Wednesday

Breakfast: 1/3 cup of oats with 1 cup low fat milk and 1 tsp whey protein

Mid Morning: Piece of fruit

Lunch: ½ cup brown rice and 100g chicken and vegetables

Mid afternoon: 10 almonds and protein shake

Dinner: 100g lean meat and a jacket potato and vegetables

Thursday

Breakfast: 1 egg and a slice of wholemeal toast and a piece of fruit

Mid Morning: Protein shake

Lunch: Tuna or chicken salad

Mid afternoon: Nut based snack bar

Dinner: 150g salmon steak with roast vegies

Friday

Breakfast: Breakfast shake

Mid Morning: 4 wholegrain crackers, 1 slice of light cheese and a piece of fruit

Lunch: Turkey or chicken wrap

Mid afternoon: 10 almonds and a protein shake

Dinner: grilled prawn stir fry with loads of vegies

Saturday

Breakfast: 1/3 cup of oats with 1 cup low fat milk and 1 tsp whey protein

Mid Morning: Fruit

Lunch: Chicken Caesar salad

Mid afternoon: 10 nuts and an apple

Dinner: OFF

Sunday

Breakfast: Omelette

Mid Morning: Fruit

Lunch: Steak or chicken wrap with salad

Mid afternoon: 10 nuts and an apple

Dinner: BBQ Steak with salad

The Saturday dinner is a choice and is designed to be the night you let your hair down a little! Last Saturday we actually cooked pork chops and included the crackling (I know living on the wild side). The reason behind this is so that your body doesn't get used to eating the same style all the time! When I lost my 40kg this is something I would do, eat good all week and then go wild on the weekend, it pretty much tricks the body, however you still need to be a little sensible and don't go too overboard! 

If you want any more info just drop me a line under comments! 

Power Protein Treats!

I have been looking for some high protein treats that I can eat that satisfy my sweet tooth and have stumbled across this great recipe from Body Science! I have started using the product Hydro Burn as a protein shake and have also found some great recipes that I can add it to. This is one is Chocolate Protein Balls:

500g dates
1 cup of water
200g LSA (Linseed, sunflower and almond mill)
3 scoops hydroxyburn chocolate protein powder
150g desiccated coconut
2 tablespoons cocoa powder
2 tablespoons tahini

Boil the dates in the 1 cup of water until soft and water is evaporated. Leave to cool.

In a bowl combine the LSA, hydroxyburn, coco powder, tahini and the dates. Combine all these ingredients well. Shape into walnut size balls and roll in the coconut then place in a container and leave to chill in the fridge until firm.

A good little something to eat when feeling a little hungry between meals, and great for afternoon hunger pang as the protein makes you feel fuller and you still get the sweet taste that we always seem to want!

Cajun Chicken Caesar

Well we have been following a better eating plan for the last week, my thing is getting ready for summer!!!!! So I tried a new recipe and I am hoping it is going to be good!

1 baby cos
300g chicken breast, thin sliced
1 tbs Cajun spice
4 slices the small bacon
2 eggs, poached
20g shaved parmesan
4 fresh basil leaves
2 slices sour dough

DRESSING

Zest and juice from 1 oragne
125m thick no fat natural yoghurt
black pepper

Make the dressing 1st combine all ingredients

Coat the chicken in the cajun spice then cook in a  non stick frypan. Cook the bacon until crisp.

Shred the lettuce leaves and divide between 2 dishes, add the chicken, bacon and parmesan  cheeses. Place the poached egg on top and add the sour dough (that has been slightly toasted). Add a little of the dressing. And Yummo!

Calories 365g
Protein 47g
Fat 17g
Carbs 8g

Oh and by the way the eating regime is eat high protein and low carb's with the idea of eating small meals 6 times a day. I will post the eating plan we are following soon!

Turkish Pide

Well I have been doing some new recipes of late. Recently we found Banjos made some great garlic and cheese pide and have become a little addicted as they are so yummy especially with soup! So I decided to do a little net hunting to find out more on this yummy bread. After a google search I found 100s of ideas on how to make them so then had to narrow it down, which I did to the following:

Plain Turkish Pide

2 tsp dried yeast
1 tsp sugar
150ml warm water or milk
300g plain flour
1 tsp salt
2 1/2 tbs oil

1. Combine the warm water or milk and yeast in a bowl and leave for about 10 minutes or until yeast is dissolved. Then add the sugar and oil.

2. In a mixing bowl weigh out the flour and ad the salt. Attach the dough hook then gently fold the mix and slowly add the wet mixture. Allow to beat for about 10 minutes so that the mix can have more elasticity.

3 Put the dough into a well oiled bow and cover in cling wrap and put it into a warm place to double in size, approx. 30 minutes.

4. Divide the mix and make into whatever shape you wish. Lightly brush with a egg mix, just an egg lightly beaten and bake in the oven at 180 degrees until slightly golden.

I also found a recipe where I rolled out the dough and filled it with a lamb mince mix I made and wrapped it back together like a pastie and baked it in the oven which tasted pretty good.

You can also mince up some garlic and add some grated cheese to make the pide more savory if you wish also. You can actually add anything you want, next time I am thinking about adding some semi dried tomatoes, and shredded ham!

I'm an official worker at the gym!

Well after working at Theogenes for about 9-10 months I now have my own spot on the wall of instructors!!!! Luv the photo, not! The classes I take as an instructor are: body pump, combat, aqua, bootcamp, circuit, fitball and abs butts and thighs! I am currently working 6 days a week and I reckon if jeff had his way I would be working non stop 7, he asked me a month ago if I could do combat on a Sunday!!!! Hello I need at least one day to rest!
So if u are interested in getting in shape u should come and visit me and try, if you dare on of my classes!!!!!



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Clare's Place Give Away

A friend has a great new quilt that she has designed, to check out Clare's fantastic pattern go here. Her first pattern and I am looking forward to more if they are this good!