A Lil About Me!

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ACE Certified Personal Trainer; NSCA Certified Strength & Conditioning Specialist; CSEP Certified Personal Fitness & Lifestyle Advisor; MaddDogg Spinning Instructor; NCCP SwimCoach; NLSC Aquafit Instructor; Wellness & Weight-Loss Consultant.

Thursday, 25 August 2011

Did someone say Pancakes!?

Blueberry Cottage Cheese Pancakes 

This is a recipe I borrowed from my friend @committed_jay
He's a superhero trainer down in AUS, and legit LOOKS like he stepped out of a Hero-Comic!
These Pancakes have a double PUNCH of protein and antioxidants!

Dry Ingredients
  • 1 ¼ cups whole-meal flour
  • 1 tsp baking powder
  • ¼ cup Sucanat
  • ½ tsp ground cinnamon
  • ¼ tsp sea salt
Wet Ingredients
  • 8 egg whites (slightly whisked)
  • 1 cup low-fat or fat-free cottage cheese
  • 1 cup low-fat or fat-free plain yogurt
  • ½ cup fresh/frozen blueberries (*or any berries)
  • Cooking Spray
  1. Combine all dry ingredients in a medium bowl and make a well in the center.
  2. Combine eggs, cottage cheese and yoghurt in a small bowl. Pour into well and stir until just moistened.
  3. Add blueberries and fold into mixture.
  4. Heat a non-stick pan to medium-high with cooking spray. Use ¼ cup of pancake mixture for each pancake.
  5. Cook until browned on both sides.
  6. Serve with fruit.
Makes: 12 pancakes
Time for Preparation: 25mins
Cooking Time: 12mins

  • Bringing the egg whites to room temperature will help make them fluffier
  • Egg whites and cottage cheese are a great source of protein without all the fat

Portioning cheat sheet!

To eat well, you dont have to be a SLAVE to calories. Be wary of your sugar, sodium & fat content & make sure you're eating a workable amount of food. Simple, right? Well, while it's not SO black & white, that "Calories IN vs. Calories OUT" equation is the general system you're always trying to keep control of.  (*note: The KINDS of Calories (fat/carbs/protein) are more important) Essentially, Burn MORE than you EAT in the day, and you will LOSE weight.

Basic Equation for Day's Caloric Intake
(*Disclaimer: this is an average amount that I use for my nutritional clients, that I have found to be helpful for healthy weekly weightloss, derived from a modified version of the Basal Metabolic "rule of thumb" (10cals per 1lb, while stationary)

For Women
[10 x Goal Body Weight] + [1/2 Calories Burnt]

For Men
[10 x Goal Body Weight] + [2 x Calories Burnt]

We're continuously told to follow the LABELS on packages, to eat according to PORTIONS and follow SERVING sizes. What you see on the back of boxes/cans/packages, give you an idea of how much of each product's caloric break down & amount. Thanks, Food Administration! That's all well and Fine... but who really walks around with Measuring Cups & Measuring Spoons?!

Here is a short cut to knowing what a Portion/Serving SHOULD look like >

In General
1 tsp = top section of thumb
1 TB = whole thumb
1/4c = palm, hand open
1/2 c = palm, hand cupped
1 c = palm + fingers, hand cupped  OR closed fist

Typically, for Red Meat & Poultry you want to portion your meat the size of a full deck of cards. However, if you (like me) don't hold a deck of cards so often that you can readily pull-to-mind that image, use your palm. The cut of meat/poultry should be the length  & thickness of your palm.

For Fish, you can use a similar system to meat & poultry. Two decks of cards, beside each other. OR, the size of you ENTIRE hand, open fully (6oz); Shellfish/Seafood - roughly 8 medium shrimp, 4 scallops, 1lb of Lobster (the tail would be around the size of an open hand, when split)

Typically for Veggies, you can eat 2cups or "two cupped hands full" for salads, or raw veggies before cooking; For Larger Veggies (e.g. zucchini, eggplant, carrots, etc) use the measure, when raw & chopped.

Depending on the source, 1 serving is typically between 1/2 - 1 cup. 1 palmful of raw rice or a fist sized amount of potato. (1 med potato the size of your fist OR half a sweet potato/large potato the size of you fist)

You can eat 1cup of berries; Cruciferous fruits (*apples/pears/peaches etc) the size of a fist; For Tropical/larger fruits, fill the same quantities based off of chopped measure; Bananas can be the length of the base of the palm to the tip of the middle finger (100-130cals serving)
(e.g. Mango - half 1 regular mango = 1 serving, = size of closed fist)

1 serving is roughly 1/4cup - typically 10-20nuts or an open palmful of nuts or seeds.

Hope that helps!!

Bonus Tip :: in general the servings for fruits/veggies/nuts are also around 100-150cals, for helpful & healthy snacking!

Healthy Fats, Healthy Oils

Blitz Blog!

Healthy Fats >> Fish, Flax, Pumpkin seeds, Tree Nuts, Avocado, Coconut, Olives, Sesame/Sunflower seeds (*in lower amounts)

Healthy Oils >> For use in dressings/marinades - (COLD PRESSED) Virgin Olive Oil, Coconut Oil, Grapeseed Oil, Flax Oil, Almond Oil, Walnut Oil, Avocado Oil, Udo's Oil

Healthy Oils >> For cooking - Again, I recommend Virgin/Cold Pressed Versions, less chemical breakdown of the amino chains - Coconut Oil, Olive Oil, Grapeseed Oil, Avocado Oil, Walnut Oil
*You can use Canola Oil in moderation, at high heat or Brushing onto baking dishes/grills

Only refined coconut oil has a higher smoke point (the point where the oil breaks down into glycerol and fatty-acids) than extra virgin olive oil. I would tend to use extra virgin olive oil for dressing, and keep virgin coconut or grapeseed oils for medium to high temperatures like roasting/grilling and (for flavouring).

I recommend Virgin avocado oil for cooking at higher temperatures, and walnut oil as an alternative dressing to olive oil due to omega-3 content. Both of these oils are VERY expensive, so they are definitely recommended for use sparingly. Use Sesame Oil SPARINGLY/for taste!


Mmmm... Cake!

Protein PACKED Apple & Cinnamon Cake!
** contains nuts, dairy, eggs

The Star
2 Large Apples (peeled, cored, small diced)
2 TB lemon juice

Dry Ingredients
1 tsp baking soda
pinch of ground sea salt
1 1/4c finely ground almond flour
1/2c self-rising flour
1/2c Vanilla Whey protein (*any brand)
2 tsp cinnamon
1/2 tsp nutmeg

Wet Ingredients
1tsp organic vanilla extract
3 eggs (or 7 egg whites /equivilant amt boxed egg white substitute) + 1/4c sucanat (or 2TB liq. stevia)
1/2c Large white sweet potato (shredded)
1/2c organic apple sauce

1/2c confectioners sugar + 2TB vanilla whey protein (sifted together)
4TB lemon juice (or warm water)
*combine in bowl, slowly, until thickens. Refridgerate until needed.

Preheat Oven to 360F; Line a 9" x 9" x 3" baking dish with wax paper & Coat with a light spray of alcohol-free cooking spray.

Put diced apple pieces in a large bowl, toss with lemon juice to prevent browning
In a separate bowl, combine dry ingredients & set aside.

In a mixing bowl, Combine eggs & sweetener and whip until first signs of occluding (*they will become pale and triple in size) - about 3mins on low-medium speed using a handheld or stand mixer. Add the grated sweet potato & apple sauce, whisking to combine.

Lower the mixer's speed and slowly add the dry ingredients into the wet ingredients. Add in the vanilla extract, and using a spatula, fold in the diced apples into the mix.

Pour the batter into the prepared baking dish, bake for 25-30mins, check the consistancy. Cover with foil and bake for an additional 30mins. (*baking times will differ with ovens!)

Once baked, remove from pan, and leave on a rack to cool for 10-15mins. Drizzle liberally with the icing.


Everybody Poops!

Crap, Merde, Schize, Poo, Sh*t, #2, Defecating, Egesting, Voiding Excrement, 'Dropping the Kids at the Pool", "Reading a Magazine", "Doing Personal Business" ... by any of its names, EVERYBODY POOPS!

Or at least... everybody NEEDS to!

You may be asking "Why? Why is it SO important?" Well... I'm going to keep this post nice and...erm "sweet" (*bad form, I know, sigh).  Essentially we need to remove excess and/or unused intake byproducts. That is to say, anything we EAT that isn't USED or absorbed, is removed via excretion (urination, perspiration, defecation).

Scientifically speaking "matter is neither created nor destroyed, but simply changed from one form to another" (Law of Conservation of Mass/Energy). As the Human body is not 100% efficient, and unable to reuse or reconfigure all of what is taken in, we must remove it via elimination.

Removal of the solid waste (aka: defecation, elimination, egestion) not only removes unused food waste, but is also the outlet for the metabolic waste products from other vital body functions. By removing the excess, it removes the majority of the harmful bacterium along with it - the reason poop stinks, rotting things & bacterium... why would you want to keep that in?! Waste materials are toxic & can poison the body if kept.  If you're not removing these toxins regularly (*MINIMUM twice weekly) the bacterium, supported by a warm, moist, dark environment can flourish, multiply and lead to sickness, infection, and other more serious internal diseases.

5 Ways to help you GO >

1) Avoid eating a surplus of Dairy products - dairy products tend to cause constipation (*unless of course you're lactose intolerant, but that's a different topic altogether)

2) Eat clean fats, Omega sources (*i.e. fish, nuts, seeds, avocado, olives & olive oil)

3) Eat fiber-dense foods (*i.e. whole grains, dark green veggies, add Psyllium to your diet)

4) Drink your daily water - Yes, water leads to urinary expellation, but it also helps to soften the feces (poop) so that it passes more easily.

5) Regulate - just like sleep, if you have a normal "time to go", your body will go more regularly


Bonus Tip :: Regular elimination is KEY to prevent abdominal bloat! i.e. "Pooping = Better Abs" :)

Now everyone, get to the Potty! Feel free to read this blog WHILE you go!

xo - Mia

Paleo update...

Hi all,
So... I've been doing more research into Paleo & most of the people who I've asked about Primal eating are involved in CrossFit or in Olympic/Power lifting (*i.e. Muscle-strength building activities; muscular-endurance building activities, not aerobic-endurance based).

As I am going into my Cardio / Shredding phase of MY training program, this may not line up ideally with what my body needs calorically.  All this being said, I'm going ahead with the plans to do the experiment but I am reserving the right to re-add oats into my diet, if I need the carb load.

It Starts MONDAY!!

xo - Mia