Wednesday, 23 January 2013

Clean Up Your Recipes

Do you struggle finding clean, healthy recipes to cook? Don’t know whether it’s actually good or not? Never fear! Here are some simple tips of how to clean up some everyday recipes.

Breakfast Recipe Example: Blueberry Pankcakes

Ingredients – Serves 4
What to Swap to
150g (1 cup) self-raising flour

1 egg, lightly whisked
500ml (2 cups) buttermilk
 Melted butter, to grease
125g punnet fresh blueberries
 Pure maple syrup, to serve

½  cup Buckwheat flour ½ cup almond meal or protein powder
Don’t swap
500mL A2 light or Almond milk
Coconut butter
Don’t Swap
Low fat pot set yoghurt

Lunch Recipe Example: Classic turkey club sandwich

Ingredients – Serves 2
What to Swap to
6 rashers short-cut bacon
6 slices multigrain bread
1/4 cup whole-egg mayonnaise
4 small iceberg lettuce leaves
125g shaved turkey breast
1 tomato, sliced

3 x boiled eggs
2 Wraps
1/3 Avocado
Don’t swap but add spinach
Don’t swap
Don’t swap but add cucumber, carrot, beetroot and capsicum

Dinner Recipe Example: Tuna Pasta

Ingredients – Serves 4
What to Swap to
300g dried fusilli pasta
2 tsp extra virgin olive oil
4 spring onions (shallots), thinly sliced
40g pitted  kalamata olives,
400g punnet tomato
1 tbs red wine vinegar
2 x 95g Tuna in Spring water
1/4 cup fresh basil leaves, torn
40g baby rocket leaves
300g Slim Spaghetti/Kelp Noodles
Don’t swap
Don’t Swap

40g Salt reduce kalamatas
Don’t Swap
1 tbs apple cider vinegar
2 x 95g Tuna in Olive Oil
Don’t Swap
Don’t swap, add spinach, tomato, mushroom , pine nuts and reduced fat feta

Snack Recipe Example

Ingredients – Serves 12
What to Swap to
2 cups self-raising flour

1 teaspoon ground cinnamon
1/2 cup caster sugar
1/3 cup all-bran cereal
125g light margarine
1 cup buttermilk
2 eggs, lightly beaten
3/4 cup frozen raspberries, thawed
1 cup of wholemeal self-raising flour 1 cup of buckwheat flour
Don’t swap
1 tsp Stevia
1/3 cup Psyllium
100g coconut butter
1 cup A2 light/ almond milk
Don’t swap
Don’t swap

Don’t want to spend the time interpretting and change recipes? Find clean eating to fuel your body with Imperium Nutrition’s ‘Food For Fuel’ Recipe e-book. Get you copy here: Imperium Online Store

Thursday, 10 January 2013

Happy New Year! And Happy New You!

Happy New Year! So what is your resolution to make 2013 your best year ever? Is it one of these top 3 most common resolutions?

#1 Losing Weight

#2 Get Healthy

#3 Get Fit

Or even all 3?

Did you know most people who make resolutions don’t even see out the end of January? Here are the main 3 reasons why:

#1 All or Nothing. Most resoltuions go from 0 to 100 as soon as the clock strikes 12. Meaning you go from eating lots of junk, no exercise, to salad and water & running 2 x day 5 days per week.

#2 One set back…that’s it I’ve failed, or better known as the snowball effect. So you set a goal to eat no chocolate but day 5, you had a big craving a had a chocolate so your resolution is all over now.

#3 Winging it. The famous saying you “fail to plan you plan to fail”. Starting a lifestyle change without a plan is creating the most difficult way to get to a goal & very unachievable.

So what do you do need to do to achieve your New Year’s New You resolution?? Here are 5 simple tips:

#1 Set realistic goals that mean something to you. Really think about what you want to achieve and why you want to achieve them. Just because your best friend wants to lose 10kg before her Bali holiday won’t give you motivation.

#2 Get accountability & don't do it alone. If you don’t say it out loud it’s not real. Get someone who knows what they’re doing to keep you focused and accountable to your goal. If it’s getting fit – see a personal trainer, if it’s getting healthy & losing weight – see a nutritionist.

#3 1,2,3 slipups get back on track. Just because you had a bad day and overate doesn’t give you an excuse to give up your bigger goal. Learn from it. Recognise why you did it. Accept it. Move on!

#4 Put a plan in place. If you don’t know when you want to achieve your goal, how will you know what you need to do to get there? For example, if you want to lose 10kg by the 12th of March for your brother wedding, you need to be losing 1kg per week and you need to eat the right food & exercise according to that. If you don’t know, repeat step 2

#5 Don’t be all are nothing. Reward yourself (NOT with food). Only allow yourself 1 treat meal per week till you get to your goal. Reward yourself often with buying new training gear, a new blender, new dress or simply a relaxation hour with your favourite tv show.

What do I do to get me kick started?

#1 Drink more water – even when you think you are drinking enough you probably need more.

#2 Reduce the refined carbs – they are doing you no favours

#3 Eat more fresh fruit and veg – eat what’s in season = cheap & delicious

#4 Eat more protein – meats, beans, nuts, seeds, quinoa etc.

#5 Don’t forget the goof fats – fish, seeds, nuts, avocado, coconut etc.
It’s never too late to start your New Year’s resolution to a New You! Simply email me to find out how to get started and make your 2013 your best year!