Category Archives: Fit

How To: Look Like Miranda Kerr

… or at least emulate her supermodel glow by gulping down the same superfood-packed green smoothie that the Aussie model starts her days with.*

The lovely people at Total Vita have generously supplied me with some of the ingredients (thank you!!) so that I could whip one up for myself. Hoorah for me!

Total Vita is an awesome online natural health goods store. Check them out at www.totalvita.com.au for all your healthy and organic food, supplements, vitamins, natural beauty and eco-friendly home product needs!

I come across a lot of green smoothie recipes and I was expecting it to be the usual spinach, kale, cucumber concoction. But not so! One ultimate nutrient-packed breakfast smoothie will require the following..

Kerr’s Ultimate Morning Smoothie

IMG_2244

Ingredients

  • 1 glass (235mL) fresh coconut water – mine came from a carton but it’s close enough for these purposes
  • 1 glass (235mL) cold-pressed coconut milk
  • 1 tbs acai berries antioxidant-rich fruit (layman’s terms: anti-cancer, anti-disease, anti-aging!!). I used acai powder.
  • 1 tbs chia seeds – these tiny little suckers (pun intended) will soak up liquid and go all gelatinous. They are great for colon-cleansing (high-fibre), they are gluten-free, full of Omega-3’s, are a complete protein with all essential amino acids, are high in antioxidants, vitamin C and calcium, and are great for healthy hair skin and nails – why hello there Kerr glow!
  • 1 tbs maca powder – this vitality enhancer will give you a big boost of energy, especially in the bedroom! Woot woo!
  • 1 tbs spirulina – a true “superfood” jam-packed with goodness but the big ticket here is its high Chlorophyll content. It will help remove toxins from the blood, bind with heavy metals in the body and help remove them, alkalise your body and boost your immune system.
  • 1 tbs goji berry powder – nutritional powerhouses, these berries are used in traditional Chinese medicine to help with improving eyesight, cleansing the blood, improving the condition of the skin and increasing longevity! I used actual berries and not powder.
  • 1 tbs raw cocoa powderrich in antioxidants and magnesium and deliciously chocolatey – sold!
  • 1.5 tbs vegan rice protein powder

Method

Throw all ingredients into a powerful blender (like a Vitamix) and whiz until smooth and creamy. I blended mine with lots of ice.

Verdict

Jam-packed full of nutrients and a little luxe, but how does it taste? Well I won’t say it’s the most delicious green concoction I’ve tried but it’s not too bad, especially considering it’s got a good dose of spirulina, which I normally find rather offensive and unpalatable. Here you can’t really taste it at all. Just remind yourself of all the health benefits and the vision of your Kerr-like strut down the runway (aka street), blend it with plenty of ice, and you’ll be powered all the way until lunchtime.

IMG_2239 IMG_2241 IMG_2242 IMG_2243 IMG_2246

*Recently featured on Net-a-Porter’s The Body Beautiful video series: http://www.net-a-porter.com/magazine/200/21

Tagged , , , , , , , , , , , , , ,

Low Carb Anti Ageing Mixed Berry Smoothie

I bet you’ve all been wondering what I’ve been up to!

Well, it’s nearly the end of my “No Processed Sugar August Challenge” and I have to be honest and confess that although I started out with good intentions and kept it up for a little bit, I have fallen off the wagon hard and may even be worse than before I set myself out for this challenge! (oops).

So, a few lessons learnt from this little experiment:

  1. Being too strict is extremely hard to maintain and you will probably end up bingeing after even the smallest slip-up. That “oh well I’ve ruined it now” attitude will kick in, and you’ll end up being worse-off than if you had just allowed yourself to indulge a little.
  2. Moderation is key – the “80/20 Rule”: Eat well 80 per cent of the time, and 20 per cent of the time you can enjoy a little indulgence. Of course, still try and go for healthier, homemade alternatives, not that nasty pre-packaged gunk. If you’re going to be bad, at least make it good.

At least now I am inspired to think up yummy clean recipes to try and reverse some of the damage that I have no doubt induced upon myself by demolishing naughty processed sugars. Not only do we know that sugar is a major culprit for weightgain and disease, sugar literally ages your skin by damaging the collagen and elastin. Say hi to sagging and wrinkles. Um, no thank you! 

Here’s a low-carb, low-sugar (minimal naturally occurring sugars from the fruit and milk), high-protein, gluten-free, antioxidant-rich, low-fat, anti-ageing smoothie for you to enjoy as a light meal or post-gym snack.

Low Carb Anti Ageing Mixed Berry Smoothie

Photo of low carb anti ageing mixed berry smoothie

Ingredients

  • 1 cup frozen mixed berries
  • 1 cup (250mL) milk of your choice, coconut water or water – I used lactose-free full cream milk
  • 1 tsp flaxseed oil – promotes healthy skin
  • 1 tsp chia seeds
  • 1 big scoop raw vegan wholegrain brown rice protein  – I use ezyprotein but you can use any other whey or pea protein you like
  • Ice
  • Splash of water, if needed

Method

  • Throw all the ingredients into a powerful blender (like a Vitamix) and whiz until smooth and creamy.
  • Gulp down guilt-free.

Nutritional Information (when made with water)

  • Protein 31g
  • Total fat 6.7g
  • Saturated fat 1g
  • Carbs 7.2g
  • Calories 214
  • Kilojoules 896
  • Fibre 4.4g

Tagged , , , , , , , , , , , , , ,

Challenge for August: No Processed Sugars! (and Raw Carrot Cake Recipe)

Hey everyone! Happy Friday to all!

I know I’ve been M.I.A. and have been neglecting you (I’m so sorry!) but rest assured I have been keeping healthy, staying dry (I completed the Dry July charity challenge and raised over $500 for cancer research) and busy dreaming up all sorts of new ideas to post about.

Dry July

Staying booze-free wasn’t too hard at all. The most challenging times were the first few Friday afternoons (I love an after-work red to kick off the weekend), a friend’s 30th (but I got over it after the first hour) and another friend’s birthday dinner (and I soon got over that after the food arrived – oink). I did however, find myself eating a lot more sweets and treats, justifying to myself that since I wasn’t drinking, I was consuming fewer calories anyway, or they were at least cancelling each other out.

BUT as we all know, it’s not (all) about the calories right?  I was consuming more processed sugar than before and unless you’ve been living under a rock, you don’t need me to tell you that nasty processed sugar is addictive and detrimental to your health! Yuck!

There are many opinions out there about sugar – processed and naturally occurring – and how much one should consume. I don’t purport to be an expert on it so I won’t preach here, but I will share with you what works for me, and how I want to eat.

Challenge for August

Now bringing it back to where I started off.. Taking on the Dry July challenge was fantastic – it gave me a goal to work towards and achieving it was very rewarding. I felt positive in body and mind. So I thought, why not take on another challenge in August: No processed sugars?!

Let me be clear: This isn’t a license for me to go and eat barrels of fruit a day and ladle honey over my morning muesli like it’s going out of fashion – a balanced diet is still important – it is an attempt to minimise the amount of processed sugars consumed. Sugar is in so many unsuspecting food items (like Ketchup and many of the Asian sauces we cook with plus so much more!) I can’t possibly cut them all out, but I can at least try to make “sugar swaps” – using healthier natural alternatives where possible – and cut out those blocks of Cadbury after dinner each night, and that 3pm cupcake at work, “you know, because it’s Tuesday”.

I’ll be experimenting with some different sugar alternatives, and working on some other greener meals and snacks, so stay tuned!

Raw Carrot Cake*

Depending on which way you look at it, this could be the perfect (or counter-intuitive) way to bring on my August challenge: a raw carrot cake using only natural ingredients and no added processed sugars (only honey and fruit are used as sweeteners). Just remember that cake is meant to be a treat, so enjoy in moderation.

raw carrot cake

Ingredients

  • 2.5 cups walnuts
  • 1 tbs chia seeds
  • 1/2 cup organic rolled oats – I used my morning raw muesli mix already stocked in the pantry (my cake batter was scattered with almonds, pepitas, sultanas and coconut – yum!) 
  • 1 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/4 tsp Himalayan rock salt – I love a touch of saltiness in my sweet!
  • 12 large fresh dates, pitted
  • 1/2 cup dried chopped apricots or pineapple – I used a combination of both
  • 2 large raw carrots, grated
  • 1 orange
  • 2 tsp vanilla bean paste – which I didn’t have so I used 2 tsp natural vanilla essence
  • 2 tbs raw protein powder

Method

  1. Combine walnuts, chia, cinnamon, ginger, nutmeg, protein powder, orange zest and salt into a food processor and processed until mixed and finely chopped.
  2. Add dates and apricots then process again until mixed through.
  3. Add grated carrot and vanilla and then process again until combined. The mix should now form a lovely dough.
  4. Tip into a large mixing bowl.
  5. Add oats and kneed through the mixture.
  6. Press cake firmly into a 15-20cm baking tin that is lined with baking paper.
  7. Store in the fridge until ready to serve. Leave at least 2 hours to allow the carrot cake to rest.
  8. Lick fingers and bowl.
  9. Enjoy as is or with your choice of frosting.

Frosting Ideas

  1. Greek yoghurt or coconut yoghurt
  2. For a raw cashew or macadamia nut cream, combine 1 cup raw nuts with 1/2 cup orange juice or coconut water and a little vanilla. Blend in Vitamix until smooth and creamy
  3. For a cream cheese style frosting, combine 250g soft cream cheese with a little lemon zest, juice, vanilla and maple syrup and honey, and beat until combined and creamy. You can use quark or Neutachafel (try Flannery’s, I think Barambah organics makes a quark) or a naughty but easily-accessible option is Philadelphia cream cheese (not raw or sugar free!!).

This cake is rather dense, and will cut up into about 16 slices. I ate 3 in the first day – oops! Enjoy xx

*Recipe credit to Teresa Cutter, The Health Chef: http://www.thehealthychef.com/2013/07/raw-carrot-cake/
Tagged , , , , , , , , , , , , , ,

Thai Chicken Burgers with Korean Slaw

Image 1It’s the first weekend of Dry July, so in an effort to keep busy and eat clean, I decided to make a healthy dinner (as opposed to lazily getting takeout as I am often guilty of on a Friday night, bottle of wine in tow).

This recipe is from the “detox” menu plan in Gwyneth Paltrow’s “It’s All Good” cookbook. By the way, I’ve tried a few of her recipes now and I must say, I am digging them! I had mine bun-free as I had already indulged in pizza, chips and cake today (oops) but you can have them on a gluten-free bun. These burgers were, as my friend Lauren would say, absolutely deeelish!

Thai Chicken Burgers

Serves 4

  • 500g minced chicken breast
  • 2 garlic cloves, very finely minced
  • 2/3 cups coriander, finely chopped
  • 2 shallots, finely chopped – I used spring onions
  • 1 tsp very finely minced red chilli – I used 2 small hot chillies
  • 2 tsp fish sauce
  • 1/2 tsp Himalayan rock salt
  • 1/2 tsp freshly ground black pepper
  • 2 tbs neutral oil (like canola, grapeseed or safflower oil)

Thoroughly mix the chicken with the garlic, coriander, shallots, red chilli, fish sauce, salt and pepper. Form the mixture into 4 burgers (I made 8 smaller ones).

Heat a grill pan over medium heat. Rub each burger on both side with a bit of the oil and grill for about 8 minutes on the first side and another 5 minutes on the second, or until nicely marked and firm to the touch.

Korean Slaw

Makes 2 cups

  • 2 tbs extra virgin olive oil – Next time I would use only 1tbs, it was a tad oily for my liking
  • 2 tbs freshly squeezed lime juice
  • 1/2 tsp fish sauce
  • 1 cup shredded green cabbage
  • 1 cup shredded cos lettuce
  • 3 tbs finely diced red red onion
  • 2 scallions, white and light green parts only, thinly sliced – I used spring onion
  • 3 tbs roughly chopped coriander
  • 2 tsp toasted sesame seeds

Whisk together the olive oil, lime juice and fish sauce in a large mixing bowl. Add the rest of the ingredients and allow the slaw to sit for at least 10 minutes and as long as 6 hours before serving.

Easy as!

I hope you enjoy the burgers as much as I did, and that you have a happy and healthy weekend! Rest relax rejuvenate xx

Tagged , , , , , , , , , , ,

Dry July

Clear Your Head, Make a Difference

Back in April my boyfriend and I had 6 weeks off the booze, in an attempt to be healthier and to save some money. It really wasn’t that hard especially since we were doing it together. We felt energised and positive! So when I heard of “Dry July” – a charity that raises funds to help adults living with cancer – I thought, why not participate? It’ll give me an opportunity to have another month off and re-focus, and more importantly, it’s a good deed!

A colleague of ours is currently going through the heartache of helping her loved one fight cancer, so we have set up a workplace team to show our support. If you wish to donate, you can do so by visiting http://au.dryjuly.com/team/chesswealthpartners.*

Eating Clean

A month without alcohol is also a good motivator to eat clean. I must admit that lately I have been indulging a little more than I should be in sweets and processed foods (white flours and sugars.. I’ve been naughty!) so this is a good time for me to reset. I’ll be making an effort to have a juice or smoothie everyday and to eat clean.

I kicked off the morning this Energising Green Juice.

Photo of Energising Green Juice

Energising Green Juice

Ingredients

  • 1 green apple
  • 1/2 cucumber
  • 1 stick celery
  • 4 leaves kale
  • 2 sprigs mint
  • 1 lemon, peel removed
  • 2cm-piece ginger

Method

Put all ingredients through a juicer. Simple!

You can use any combination veggies and fruits you like. There are no rules.**

Stay tuned for more clean recipes throughout my Dry July!

*If you want to sign-up for Dry July yourself, visit https://au.dryjuly.com/sign-up/. My individual profile is http://au.dryjuly.com/profile/fionawhite.

**Remember to eat the colours of the rainbow – mostly veggies. Fruits are still high in sugar so have these in moderation. More green veggies = higher alkalising effect = better for you! Happy juicing! x

Tagged , , , , , , , , , , , , , ,

Protein Power Balls

IMG_2147I’m a huge fan of Teresa Cutter (aka “The Healthy Chef”) and her approach to food – she creates delicious functional foods for optimum health and wellbeing.

I have been meaning to give these protein balls a try forever but have never gotten around to it, so Friday night when my girlfriend came over for healthy fish and veggies (and wine – what? It’s the weekend, plus isn’t a glass of wine good for you?!), we gave them a whirl. They turned out absolutely dangerously delicious!! Let’s just say we couldn’t stop at one..

Ingredients

  • 330g raw whole almonds or walnuts – I didn’t have quite that many almonds so made up about 50g of the difference with pistachios
  • 60g protein powder – I use ezyprotein (vanilla) which is an Australian certified organic, sprouted, bio-fermented, raw, wholegrain brown rice protein powder
  • 16 fresh dates, pitted
  • 2 tbs cocoa powder – I used raw cacao powder
  • 1 tbs natural vanilla extract
  • 1/2 tsp ground cinnamon
  • desiccated coconut, goji berries, cocoa, nuts for rolling

Method

  • Throw almonds, cinnamon, protein powder and cocoa into a food processor and process until the mix looks crumbly – Vitamix won’t work, I found this out the hard way.. but you can blitz the nuts in a Vitamix, chop up the dates and moosh all ingredients together with your hands in a big bowl. Get dirrrrty!
  • Add dates and vanilla extract and process again until the mix starts to come together
  • Add a splash of water if you need to so that the mixture is soft and forms a soft ball
  • Form into 14 decent sized balls
  • Roll in coconut or other suggested coatings and store in the fridge (up for 4 weeks, if they last that long!)

Nutritional Info (per ball)

  • Protein 8.2g
  • Carbs 7.6g
  • Total fat 12g
  • Saturated fat 0.9g
  • Fibre 2.8g
  • Kilojoules 703
  • Calories 168
Picture of Protien Power Balls

After-dinner treat

Recipe from: The Healthy Chef http://www.thehealthychef.com/2011/09/protein-power-balls/

Tagged , , , , , , , , , , , , , ,

Overnight Oats

Picture of Overnight Oats

Good morning!

Lately I’ve been getting a little bored of my breakfast green smoothie and have been craving the chewiness of.. FOOD!

Don’t get me wrong, I love my green smoothies but sometimes you just want that spoon-to-mouth-and-chew action.

One way I have been switching it up is with Overnight Oats (aka Bircher muesli). You still get all the convenience of a one-jar breakfast that can be eaten on-the-go, and what’s better, it basically prepares itself overnight!

Basic Overnight Oats Recipe

  • 1/3 cup rolled oats – I use my own mixture of rolled oats, quinoa flakes, coconut flakes, sultanas, raisins, apricots, almonds, sunflower seeds and linseeds
  • 1/3 cup milk (soy, dairy, nut, coconut, or even water if you are trying to be good)
  • 1/3 cup yoghurt – I use Chobani No Fat, it’s super high in protein and doesn’t have any yucky additives*
  • 1 tsp chia seeds
  • pinch of cinnamon – I like a good dose
  • (you could add some vanilla or a pinch a salt also)

Throw all ingredients into a jar. Screw the lid on and swirl to combine. Place in fridge overnight. In the morning, add in slices of banana, berries, crunchy granola or nuts, coconut.. whatever tickles your fancy. Grab the closest spoon, your bag, keys and you’re out the door ready to face the day!

IMG_2121

My Overnight Oats, coffee & water with lemon and apple cider vinegar to kick start the day

IMG_2122

IMG_2119  IMG_2127

Check out http://www.buzzfeed.com/arielknutson/overnight-oat-recipes-oatmeal-cold for some awesome Overnight Oats flavour inspiration!

Next I’m going to try out this Green Monster Vegan Overnight Oats – this way you’re not missing out on your morning greens! Stay tuned to see how my Green Monster Vegan Overnight Oats turn out (and tastes!!).

Picture of Green Monster Vegan Overnight Oats

*I use Chobani Greek Yoghurt (Plain Fat Free). Per 180g serve, it has 17g protein, 0g fat and 6.9g of sugar (but it’s lactose which is naturally occurring in dairy and not yucky added sugars). You can find Chobani at Coles and Woolies.

Green Monster Vegan Overnight Oats image credit to:
Oh She Glowshttp://ohsheglows.com/2012/03/23/green-monster-vegan-overnight-oats-getting-back-into-running/
Tagged , , , , , , , , , , , , , ,

Super Green Sprout Salad

Picture of a green salad with sproutsWell, mine is loosely interpreted and has added tuna (sorry to all strict greenies out there!)

Picture of super green sprout salad and tunaSome days you just don’t want to cook dinner. Especially when it’s late and you’ve just come home from a long day at the office. Long day or not, I’m a huge fan of the “assembled dinner”. Call me lazy.

That, coupled with my prerogative to use up what’s in my fridge (who can be bothered to go to the shops at 8pm, plus you save money and don’t waste produce), led me to try out this recipe I found on the Loving Earth website. I had radishes (which I rarely, but in this instance conveniently stocked), 2 yet-to-be opened containers of raw sprouts that needed to be consumed before they turned nasty (the longer you keep them the higher risk they become for E. coli and Salmonella), along with a very ripe avo that was begging to be used ASAP.

I followed the recipe as close as I could using whatever I had in my fridge and pantry.

For the Salad

  • A big handful of mesculin greens – I used oak lettuce
  • 1 avocado
  • 1 can of chickpeas – I used the raw sprouts (crunchy combo including chickpeas, lentils, mung beans and other goodness)
  • 1/4 cup chopped parsley – I used mint instead
  • 1 head broccoli
  • 3 radishes
  • 1 Lebanese cucumber
  • 1 tbs sesame seeds
  • 2 tbs activated pumpkin seeds – I didn’t have any so left these out
  • 1 tbs activated buckwheat – I substituted with leftover grilled corn kernels
  • 1/4 cup activated almonds – I didn’t have any of these either so I left them out. I would use insecticide-free almonds soaked overnight. No need to dry before eating. Just rinse and pat dry
  • Fresh sprouts to garnish

Method

  1. Cut broccoli into florets and steam until just tender – I blanched, it’s so much easier and less clean-up! 
  2. Thinly slice radishes and cucumber and place in a large bowl
  3. Add leafy greens and chopped herbs along with chickpeas and broccoli
  4. Slice avocado into squares and carefully fold through the greens
  5. Roughly chop nuts and seeds

For the Dressing

  • 2 tbs tahini – I use Flannery’s own brand unhulled
  • 1 tbs white miso paste – I didn’t have any so substituted with tamari
  • 2 tbs water – I used 3 tbs hot water
  • pinch of salt – I omitted as tamari is already salty

Method

  1. Whisk all ingredients together, taste for seasoning and adjust accordingly – I added cracked pepper, and next time would add some crushed ginger and garlic
  2. Pour the dressing over the salad, mix gently to coat
  3. Before serving, sprinkle the salad with the chopped seed mix, and add a good dose of sprouts to the side – I didn’t have any alfalfa but you can see from the picture what they mean. Next time I would also add a good squeeze of lemon at the end to bring out some freshness

This recipe is relatively high in fat (heart-healthy fats though), so feel free to reduce the amount of avo or dressing you use and substitute with some protein. If tuna doesn’t float your boat, try some grilled chicken or turkey breast, or tempeh if you are a herbivore. I used tuna as I already had it in my pantry. If you add all the nuts and dressing, canned chickpeas and buckwheat, you probably don’t need the extra protein. It’s very filling (and protein-ful) already. This recipe yielded two big salads.

Quick, simple, lean and green! Bon appetit!

Feature salad image credit to: https://lovingearth.net/recipes/super-green-salad-sprouts
Tagged , , , , , , , , , , , , , ,

Meet My Friend, The Carb

Picture of different types of carbohydrates

Say WHO now?!!

Yes, you heard me right, let’s be friend with carbs.

That is, so long as they are the healthy wholesome not-super-processed kind and you’re not devouring all the dinner rolls in the breadbasket (unless you’re an Olympic athlete of course).

Carbophobia

I was inspired to write this post because I too, for a long time, was a fearer of all things starchy and carbohydrate, but after embarking back into my exercise regimen (I got lazy over Christmas), I found that I wasn’t able to get keep with with everyone at Barre Pilates or maintain the pace on my runs. My body was simply fatiguing too quickly. I had no energy and I could actually feel my muscles eating away at themselves! I wasn’t seeing any appreciable results from my training – no increased muscle mass, no fatloss (very disheartening).

I had tried to subscribe to a low-carb diet for a while, even trying Paleo for a bit, but I found it just didn’t work for me. In fact, I gained a ton of weight and couldn’t figure out why! Feeling frustrated, I decided to do some research of my own.

I was eating more than my fair share of nuts and avocados and falling into the common trap of “Oh it’s okay, these are healthy fats, I can have as much as I like”, inadvertently snacking on calorie-dense foods to fill that ‘carb-emptiness’ feeling. What I failed to remind myself was that my body doesn’t actually differentiate between good fats and bad fats (in terms of energy, I’m not talking about heart-health here), and that all fats consumed will be stored as just that – fat. I’m still an advocate of including fats in your diet, just make sure they are good fats and that they are portion controlled.

Quick Carb Science 101

Carbohydrates are converted into glucose in the body to be used as energy. If you eat protein and fat with carbs, your body will use the carbs first, and store the rest. So, Atkins-esque peeps will advocate cutting out carbs to force your body to utilise energy from its body stores (“ketosis”). For me personally, it’s just not a sustainable way to live. I can’t train effectively or be productive at work or in other facets of my life.

We all know we will gain weight if we eat a diet full of creamy pastas and buttery croissants. The weight gain isn’t coming (soley) from the pasta or pastry, but the cream and butter that is being stored as fat because you’ve converted the available carbs to glucose first. So, it’s actually incorrect to say that “carbs are making me fat” – so long as you keep the quality and portions in-check, and keep your body moving, you’ll be fine!

Simply put: When your muscle and liver cells become too full of carbohydrates (ie. your bowl of rice is too big), your body will store the excess carbs as fat on your toosh.

Healthy Carbs

We all need to consume the correct amount of macronutrients (carbs, proteins, fats) for our individual compositions and activity levels. Carbs are essential to our health and wellbeing, what matters most is the type of carbs we eat.

Choose unprocessed, low-GI carbs:**

Picture of a kiwifruit, apple, orange, pear, banana

The Fruits: kiwifruit, apple, orange, pear, banana

Picture of red lentils, beans, peas

The Legumes: red lentils, beans, peas

Picture of Basmati rice, brown rice, cous cous, wholemeal bread, spelt & rye bread, fruit & nut muesli

The Grains: basmati rice, brown rice, cous cous, wholemeal bread, spelt & rye bread (low-gluten), fruit & nut muesli

Picture of pumpkin, corn (fresh), sweet potato

The Veggies: pumpkin, corn (fresh), sweet potato (boiled)

Other options include: Fruits and veggies of course (loaded with vitamins, minerals and antioxidants), soy beans, quinoa, grainy breads, cous cous, wild rice, buckwheat, millet, oats, amaranth..

Not being as active as usual?

Substitute the serve of carbs in your meal with a large serve of green veggies, especially at dinnertime.

Over-indulged a little?

Throw in “Booster Day” into your week. Essentially restrict the amount of carbs consumed, and force your body to turn to its fat stores for energy. But don’t do this for more than one day a week! Your body will go into starvation mode, slow your metabolism right down, and will cling onto every single morsel of food consumed.

Friends for Life

Coming into completing Week #5 of my diet makeover, I can honestly say that I have soaring energy levels, I’m training harder and better than ever, and my recovery time is much shorter. I’m also finally seeing some appreciable results, which is always encouraging.

The key is to feed your body what it needs in order to perform and rejuvenate. It took me a while to figure it all out and what works best for me (it’s hard with all the mixed messages out there). I hope my experience can help you achieve your health and fitness goals also.

Everyone is different, I would love to hear what works for you!

*One serve = 15g carbohydrate

**Some fitness experts say that carbohydrates should be eaten preferably earlier in the day to encourage fat loss and maintain consistent energy levels. Personally I have them in each meal if I am being active, as I really notice the difference in my performance if I skip them (plus I get hungry again quickly), but it’s all about finding what works for you.

Tagged , , , , , , , , , , , , , ,

Instagram

I have a confession to make (though some of you would already know), I am just ever so slightly Instagram-obsessed! Once I started sharing my pics, I just couldn’t stop! It probably has a lot to do with my inherent passion for food styling and food photography. The introduction of Instagram to my life awakened the little snap-happy pixie inside, and provided the perfect platform for me to discover and develop my vision.

Fun ‘fact’ of the day:- Someone told me that 2012 was the year in the history of the world with the most photographs taken EVER, thanks to the iPhone and Instagram. I use ‘inverted commas’ as I’m not absolutely certain that this is factually true, but I believe it!

Instagram is such a fun way to share your pursuits and perspective, and to peep into the world of others! Are you hooked yet?

If you don’t already, follow me on Instagram @fiedmeblog to stay up to date with my food, fitness and fun adventures and inspirations! Here is a selection of snaps from @fiemeblog. Say “Cheese”!!

Tagged , , , , , , , , , , , , , ,
Fresh Fit N Healthy

Simply Living a Fit and Healthy Life

cookinandshootin

"It's so beautifully arranged on the the plate - you know someone's fingers have been all over it." - Julia Child

Putney Farm

Get some good food. Cook it. Share with friends. Have a cocktail.

Finger, Fork & Knife

I'm Kate and Finger, Fork and Knife is where I record the recipes that excite, nourish and inspire me. I focus on wholesome, high-nutrition, home-cooked food - recipes that satisfy and delight. Welcome!

Simple Provisions

Food does not need to be fancy to be celebrated

nicolejoyinspire

guilt free and raw desserts - gluten + dairy free, no added sugar

%d bloggers like this: