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

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 12^th 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!

Fighting Festivity Failures

It’s back again, Christmas time! With under 4 weeks till Christmas there is everything from Christmas parties to get-to-gethers to dinners to cocktails to afternoon teas and everything else in between. Don’t want to be the average person who gains 3-4kg over Christmas period and be part of that 50% of people who only loose half of that weight gained within the next year. Here 10 tips on how to maintain and even continue to lose weight of the festive season.

1. Portion Control

• Only eat what you would normally eat. Have a normal plate size full of food and leave it at that. You don’t have to eat it because it’s there! You wouldn’t normally go for seconds at home, don’t do it here. This goes for sit down meals, buffets, lunches, dinners you name it!

2. Sit down and eat

• Don’t stand around the food table or stand in the kitchen and eat, you will end up eating a plate load of food before you’ve even sat down to enjoy it.

3. Bring a better option

• If it’s a function where it’s ‘Bring a Plate’ Bring something that is a better option, like a salad, or some homemade dip and veggie sticks so you know there is a better option for you

4. Choose the best option

• Fill up on salad, and veg rather than fried, high salt, high fat, high calorie, high starch foods. Always go for steamed/baked options with plenty of veg and you can’t go wrong

5. Stay hydrated

• Water often gets forgotten about this time of year, except when it’s too late and you have a blinding headache from dehydration. Have plenty of cod refreshing water with lemon or lime to aid digestion and promote adequate hydration all day (and night)

6. Be food savvy

• Don’t know what’s in something? Simply ask! That way you will avoid eating the wrong thing which otherwise you may have thought was a good option

7. Chew slowly

• Not only is this good for your digestive system and will allow you to absorb more nutrients, will you be able to register that you’re full in a much more timely fashion.

8. Pre-eat

• If a function is later or not your normal eating time, eat before you go. Arriving to a function starving is a big no no as you will end up eating the first things you see. Pre-eating will allow you to make more sensible choices.

9. Don’t skip the work outs

• The more you miss, the harder it will be to get back into it come new year. You can spare 30mins-1 hour a day on exercise. Consistency and maintenance is the key this time of year.

10. Enjoy the company

• Enjoy the festive season and celebrating with friends, family and co-workers rather than focusing on all the food and alcohol that comes along with it. I guarantee if you focus on the company more, the temptations of food will decrease. 

Need more help?? Simply email me for more information.
Don't forget to spoil a loved one this Christmas with gift vouchers available right here!