Sunday, January 30, 2011

Fruit Sorbet

It is SO HOT. Must be time for fruit sorbet!!! It's healthy, yummy, quick and easy- Hope you enjoy it too!
Fruit Sorbet
(It's 40 degrees- please excuse the slight melt-age in the photo!)

2 cups Frozen Raspberries
2 cups Frozen Blueberries
2 cups Frozen Watermelon
3 cups Water (or as little as possible)
Fresh Mint Leaves
  • Blend away!
I like mine as a 'soft serve' consistency straight out of the blender- hubby prefers his harder so I just pop it in the freezer for a little bit after making it! Easy peasy.
YUM! YUM! YUM!
This recipe works beautifully with pretty much any frozen fruit, bananas are great for a more creamy ice cream style dessert and you can use rice or soy milk instead of water if you need more calories or want an even more creamy finish. If you want it sweeter you can add some stevia or agave syrup but I find ripe fruit to be perfectly sweet enough for me!
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Saturday, January 29, 2011

Workouts

-Gym Routine-
Warm up- Cross Trainer 10 mins on level 12 Random
Squat- 3 x 4 @ 80kg (full squat)
Bench Press- 6,5,3 @ 37.5kg PB!!!
45 Degree Leg Press- 3 x 6 @ 160kg PB!!!
Standing Cable Flys- 10,10,7 @ 8.75
Dumbbell Shoulder Press on swiss ball- 3 x 8 @ 8kg
Reverse fly on swiss ball- 3 x 8 @ 5kg
Wrist curls (rolling up weight on a rope attached to a pole) 4, 3 @ 1.25
Back extension- 2 x 8 holding a 10 kg plate at arms length & into chest as you rise
Standing rotation- 2 x 6 (each side) on level 10


-Gym Routine-
Cross Trainer 10 mins, level 12, random hills
Deadlifts- 3 x 6 @ 50kg
Incline bench press- 3 x 4 @ 32.5kg
45 degree Single Leg Press- 3 x 6 (on each leg) @ 65kg
Standing Scoop Fly- 3 x 10 @ 3.75
Standing Reverse Fly- 10, 7, 6 @ 1.25++
Wrist Curls- 4, 3 @ 1.25
Back Extension- 12,10 (Holding 10kg plate)
Wood Chop high to low- 2 x 8 @ 8
30 mins Cross Trainer, level 12, random hills

-Personal Training-
2 laps of Stadium (3 basket ball courts)
Farmers walks 4 x length of stadium with weighted tyres- 20kg each side
Turtles x 10 (lying on front arms out in front, lifting upper body and legs then move legs out to side and arms down towards them- nice and slow, controlled, pulling core in)
Sprint round 1 bball court
Turtles x 10
Sprints round 1 bball court
Turtles x 10
Sprints round 1 bball court
Farmers walks 4 x length of stadium with weighted tyres- 20kg each side
-Boxing-
10 punches x 3
(10 normal, 10 high, 10 upper, 10 hooks) x 3
10 punches x 3
-Kicks-
(10 punches, 10 knees, 10 side kicks) x 3
(2 front, 2 side) x 6
(2 front, 2 side) x 6
(2 front, 2 side) x 6
Farmers walks 4 x length of stadium with weighted tyres- 20kg each side

-Swimming Training-
Swimming- 100 laps of 25m pool in 1hr 20 mins- relaxed pace, going for endurance not sprints. Mixture of freestyle and breast stroke.
Sauna 30 mins- stretching
Yoga 1 hr & extra cardio

-Personal Training-
10 min cross trainer, level 12, random hills
(PT... in a 20m room)
jog, 4 laps of the room

farmers lifts- 2 x 4 lengths @ 30kg (15kg BB each side)

Using the 20kg Power Bag.
Carry it up 3 big steps (like the big ones you sit on in the stadium)
Lift it over the (chest height) rail & throw so it hits the brick wall (1m?)
Jump over rail without feet touching the rail, pick up bag, throw it back over the rail & down to the bottom of the steps
Jump back over the rail, down the steps and grab the bag. *** And Repeat 3 x 12

Did 3 sets of 12 going over before I rolled my ankle  Not bad just took a few minutes to stop hurting so much that I could put weight back on it. So switched to going under the rail for the next three sets. Dragging the bag under was actually harder than throwing it over. Took longer too.
Under 3 x 12
Felt better so switched back to going over again for the next 3 sets of 12.

farmers lifts- [2 lengths @ 30kg (15kg BB each side)
Kicks- 10 front, 10 side] x 3

[Lumber Jack Press- 10 @ 15kg BB
Boxing- 10 normal, 10 high] x 4

[Military Press- 10 @ 10kg BB
Boxing- 10 normal, 10 high] x 4

[Upright row- 10 @ 10kg BB
Boxing- 10 normal, 10 high] x 4

-Personal Training-
Warm up, 5 min jog @ 8k/hr
Back twists holding swiss ball x 30
Touch toes with straight legs, bend into full squat, raise arms straight up and stand up x 20
**Holding 2 x 7kg dumbbells walk fast up one flight of stairs (approx 20 steps) 2 at a time, leave dumbbells at top.
Run down stairs and back up
Grab dumbbells then walk down and back up 2 at a time, drop weights.
Run down stairs and back up as fast as poss. Run to the end of the corridor and back down the stairs.**
AND REPEAT! x 5
Medicine ball throws (into squat at bottom) 2 sets of 10 with 4kg ball... legs started shaking.. switched to 2kg ball for the last set.
Boxing combinations- (10 punches as fast and hard as poss.) x 5, for 5 rounds with 2 min rests
- (10 normal, 10 high, 10 upper, 10 hooks) x 5, for 5 rounds with 2 min rests
- (2 front, 2 uppers, 2 hooks) x 5 as hard as possible, for 5 rounds with 2 min rests
Leg combination- (2 hard punches, 2 front kicks, 2 knees, 2 side kicks) x 5, for 5 rounds with 2 min rests
- (10 punches, 10 front kicks, 10 knees, 10 side kicks) x 5, for 5 rounds with 2 min rests

-Personal Training-
PT... in a 20m room, so lots of laps.
cross trainer 5 min level 12 random
jog, 3 laps
farmers lifts 80m @ 30kg
suitcase lifts 80m @ 15kg
shoulder press 1 x 10 @ 15kg
sprint 40m
lunges 40m
sprint 40m
farmers lifts 80m @ 30kg
suitcase lifts 80m @ 15kg
shoulder press 1 x 10 @ 15kg
sprint 40m
lunges 40m
sprint 40m
squats 1 x 10 @ 15kg (felt so light! got really deep)
sprint 40m
bench press on floor 1 x 10 (weird half bench press, too easy)
sprint 40m
knuckle push ups 1 x 10
sprint 40m
lunges 40m
sprint 40m
farmers lifts 80m x 1 @ 30kg
suitcase lifts 80m x 1 @ 15kg
shoulder press 1 x 10 @ 15kg
sprint 40m
lunges 40m
sprint 40m
farmers lifts 80m x 1 @ 30kg
suitcase lifts 80m x 1 @ 15kg
shoulder press 1 x 10 @ 15kg
sprint 40m
lunges 40m
sprint 40m
boxing combination - (10 normal, 10 high, 10 upper, 10 hooks) x 5, for 5 rounds with 2 min rests
leg combination- (10 punches, 10 front kicks, 10 knees, 10 side kicks) x 5, for 5 rounds with 2 min rests


-Most Recent Routine-
Warm up 10 mins
BB bench press German Volume Training 10x 10 1 min rests Bar weight 
BB squats- Deep matrix 3 x 20 5 full 5 upper 5 lower 5 full
BB bar pull 2x 2 min max 10kg
45 degree leg press (single leg) 3 x 12 7.5 kgs
DA supire cross over row 3 x 12 8.75 on swiss ball
Supire pallof presses- Horizontal 3 x 15 & vertical 3 x 15 6.25
1-2 min rests - never let HR drop
Tabata interval sprints on rower/spin bike or stepper (20 secs sprint, 10 secs off x 8)
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Avocado Dip

Life's been busy, sorry for the lack of posting- thank goodness it's the weekend!

Avocado Dip
1 Avocado
5 tsp ground chia seeds
juice of 1 small lemon
cracked black pepper to taste
1/2 tsp crushed garlic
1 tsp olive oil
sprig of fresh oregano
  • mash together and enjoy!
The chia seeds swell and make a gel when added to water, so they thicken this dip and give it a more satisfying texture. I love this with raw veggies but it will taste good with crackers or bread too.

Hope you're having a lovely weekend full of good healthy food! xxx
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Sunday, January 23, 2011

Green Protein Shake

My daily routine starts with water, sometimes fruit if I'm starving, I head off to the gym and when I get back make a yummy shake to help my muscles recover!

Green Protein Shake
2 tbsp noni juice
1/4 tsp macca
1 heaped tsp green powder (vital greens, spirulina and veggie goodness)
stevia to taste
1 scoop rice protein powder
1 scoop pea protein powder
1/2 frozen banana
1/2 cup rice milk
1 cup water
1 tbsp vanilla extract
= 370 cals

  • Just pop it all in a liquidizer and blend away.

This easily keeps me full for 5 hrs. I love it! it tastes great and feels like a treat because it's sweet, creamy and filling! It seriously reduces my recovery time between workouts and gives me stacks of energy for the rest of my day! I love it, It's my new fave breakfast- go on, try it!


I got a new gym routine so I'm feeling horribly/wonderfully sore. Spent half an hour trying to stretch it out this morning- to no avail. Loving the routine though, maybe I'll post it? I love my trainer- he's not a yelly guy- just motivated, knowledgeable and strict, I wish I had the $$ to do more 1 on 1 personal training. But alas, I am a student, so I shall be happy that he makes me killer routines and checks up on me more regularly than he has to (for free!) Speaking of which- I'm a student again! I got accepted into the course I wanted! :)


This is a great post, have a read! I must admit I eat whilst reading or with the tv on far too much, I'm going to pay much more attention to this... How do you guys eat?

Hope you have a wonderful day! xxx
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Saturday, January 8, 2011

Two more salads!

I just can't make myself cook on 35-40 degree days. Ice, Frozen fruit and veggies are about all I feel like eating so more salad recipes it is!

They're so full of flavour and texture they don't need dressings (you won't even miss them!)
 Chickpea Salad
Serves 2
1/2 Avocado
small handful chopped almonds
6-ish chopped sun-dried tomatoes
cucumber
1 can drained chickpeas
1 tbsp ground chia seeds
mushrooms
spinach
watercress
rocket
green beans
  • It's a salad, no instruction needed- cut it up-put in on a plate and dig in!
The protein in the chickpeas will keep you full and bouncy for ages, not to mention the good fats in the nuts/seeds/avocado which will make sure you don't feel deprived in the slightest!

Roast Vegetable Salad
Serves 2
Mixed lettuce leaves
spinach
iceberg lettuce (I like it for extra crunch!)
1/2 avocado
mushrooms
cucumber
celery
broccoli
1 tbsp ground chia seeds
cold roast sweet potato
cold roast carrot
cold roast beetroot
pumpkin seeds
  • roast veg at 180 for 1hr-ish (my oven's 1000 yrs old yours should take less!)
  • let it cool and refrigerate = a nice salad addition
  • make a yummy salad with the above ingredients
It's the perfect use for left over veggies without having to heat up the apartment and it only takes a few mins to throw together! Hope you enjoy too- or even just get inspired to get creative with your salads- see what's in the house, think about what you could add to make it a super salad (fruit, nuts, seeds, legumes, beans etc etc) Have some fun with it- salads have a really bad rap with most people but they can be the best meals and make you feel great!

Hope you're all keeping smiling and enjoying the new year xxx
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Saturday, January 1, 2011

4 Yummy Salads

Summer is the time for fruit and salads! so here are some of my favorite salads- they're a little indulgent since I used them to bring to christmas gatherings but if you want to you can remove the nuts/oil for a lower calorie option. 

They're yummy and filling (unlike munching on celery/lettuce) and will please veggies and omnivores alike, even those who think they don't like lentils- I'm serious, I took them along to two holiday gatherings and was asked for the recipes both times! And the best bit is- they're really quick and easy to make!!

Carrot Salad
Serves 8
6 medium grated/shredded carrots
1 cup pine nuts/slithered almonds
handful of parsley
juice of 1/2 lemon
cracked black pepper
  • grate carrots (food processor or v slicer are the best)
  • toast nuts- (careful they keep cooking after you take them off the heat)
  • mix together
  • add parsley, lemon juice pepper and stir!
Lentil/Bean Salad
Serves 8
2 tbsp tomato paste
1 cup water
1 can brown lentils
1 can chickpeas
1 can small white beans
Juice of 1/2 lemon
1/2 tsp chili powder
2 tsp gram marsarla
1/2 tsp cumin powder
1 1/2 tsp coriander powder
8 cloves
8 cardamon pods (use seeds only)
handful of parsley
  • Grind spices in mortar and pestle (or electric spice grinder)
  • dry fry spice mix- fry off till fragrant
  • add tomato paste and fry off (maybe 2 mins?)
  • add water and let it reduce to sauce consistency
  • drain and rinse beans/lentils
  • pour sauce over lentils/beans and stir
  • squeeze lemon juice over and sprinkle with parsley

Bean and Sun dried tomato Salad
Serves 1 as a meal or 2 as a side dish
3/4 bowl of mixed lettuce
1/2 clove garlic
1/2 spring onion
6 marinated sun dried tomato halves
1 can white beans
1 tbsp balsamic vinegar
handful of chopped almonds
  • rinse, chop and spin lettuce
  • mince garlic and onion, sprinkle over lettuce
  • roughly chop tomatoes and add
  • drain and rinse beans- add
  • sprinkle over balsamic vinegar and toss
  • sprinkle chopped almonds over the top

Pasta Salad
Serves 8
500g Packet of Spiral Pasta (rice, corn, vegetable, gluten free etc)
20 or so sun dried tomatoes with marinating oil (enough to coat pasta)
1 shredded/grated carrot
Juice of 1/2 lemon
Cracked black pepper
Oregano
  • cook pasta
  • drain and rinse under cold water- transfer to serving bowl
  • grate/shed 1 carrot, mix through pasta
  • roughly chop tomatoes and add along with some marinating oil (2 tbsp approx)
  • squeeze over lemon
  • season to taste- sprinkle with fresh oregano
Hope you're all having a wonderful new year and appreciate all the little things in life xxx
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Curry & Indian Hummus

Apologies for the lack of posing- the christmas crazy is setting in!- we're having an early christmas tomorrow because we all seem to have two families to try to fit in so cooking planning for my first vegan christmas is a tad overwhelming...I'm so impressed by everyone who posts daily and always makes a substantial contribution to the blogosphere! I've been eating mainly raw salads and green juices- not really photographic or useful recipes anyway...

Onto the food! We've been hit with a spot of cold weather so I decided to whip up a curry. As always it tastes better on the second day and omnivores will be happy eating this hearty dish.
Creamy Root Veg Curry
Serves 6
2 cups stock
6 medium carrots
6 small potatoes
1 can coconut milk
1/2 tsp good chili powder (more if it's the supermarket one)
2 tbsp garam marsarla
1 tbsp turmeric
2 tbsp coriander
1 tbsp cumin
* Feel free to adjust spices to taste- you may need to up your quantities depending on the quality of your spices.
*And for some protein I added Kidney beans cooked with ginger to mine (husband's fussy) about 1 cup per serve, making this a wonderfully filling main meal. Do yourself a favour and get dried beans if you've got the time- they're cheaper and taste SO much better (and have less salt) they just need soaking overnight and popping in the pressure cooker for 10-15 mins!
  • If you're adding beans soak them overnight and cook
  • chop potatoes, cook in cold salted water until just tender
  • chop carrots
  • drain potatoes, add carrots, coconut milk, stock- stir and bring to simmer
  • add spices and cook out until carrots are tender
  • add beans to those who want them and stir through- enjoy! 

Indian style Hummus
2 cups chickpeas
1 tbsp tumeric
thumb size bit of ginger
2 tbsp garam marsarla
2 tbsp corriander
1 tbsp cumin
2 cups warm water
3 tbsp tahini (I made mine by hand so it wasn't as oily)
*I omitted the salt because I'm trying to cut back and I don't miss it. 
  • cook chickpeas in turmeric and ginger (remove after cooking)
  • blend chickpeas with tahini & spices
  • drizzle in warm water until you reach your desired consistency (I like mine thick so I can use it as a base for other recipes)
Hubby reckons it tastes like curried egg... which he's been missing since I turned the house veg (he eats whatever out but keeps veg at home).. I'm not so sure it does since all my curried egg memories are full of rubbish supermarket bought curry powder but if he's happy I'm happy. This tastes great in sandwiches, as a dip, thinned with water as a salad dressing or as a thickening component in other Indian flavoured recipes.

I've been eating the last of the cheap cherries this week (the rain got the rest!) I love cherries but hate the artificial cherry flavour people seem to use for confectionery .. never understood that- the difference between artificial and the real thing is insane...and Juices! I've been having lots of green juices, a mixture of whatever green leafy veg and fruit I have (watermelon and apple are great together) le-mon, ginger for a bit of zingy goodness. Plus vital green powder and noni juice... I'm loving them, I've just got to remember not to make them too sweet. 

NONI JUICE IS GREAT!!! I was highly skeptical. I did what I always do- read up on it and then try it and decide for myself. And I've got to say- after a week of having 60mls of noni in my morning juices I can say without a doubt that it makes me feel wonderful!!! I have had so much more energy, drive, passion and it has lifted my mood so much. I feel wonderful, less bloated, my perpetually upset insides have been released from their usual state of internal conflict and my skin is looking wonderful... now I know this is purely anecdotal and I'm sure there are other factors to acknowledge (the extra veg in the juice for one!) but I've had so much energy that I've been having trouble getting to sleep... I've decided to add less next week and see if I can get the same benefits. Needless to say I'm happy with my purchase. 

First off some happy news: I got my hair cut! I went from having waist length naturally sun bleached blonde straight thin hair to having just under shoulder length, layered around the face, bouncy lovely slightly darker blonde hair! It looks thicker (even though it's not!) and looks darker- you know how your lightest bits are at the end because they've seen more summers? well I like it. It's still light but the difference between the top and bottom is less drastic. I've also changed my part from being a straight side part (which made the thinness of my hair look worse because they were uneven...) to a diagonal side part- It's fun, a little different, gives me the same hair around the face shape I like and goes back on a diagonal so that both sides of my head look equally bouncy and full! It made such a great difference... so the reason I'm sharing this is because I was scared to get my hair cut (yeah, laugh away!) and I want to encourage anyone who feels similarly to go for it! even if it's just a trim and changing your part, it can make you feel wonderful!

And the round up from the last post: I did end up making the card- this was my friend's second chance- she was a shocking maid of honor at my wedding and has been awful with not accepting my decision to stop eating animals- I decided that it was time to give our relationship some space... after the wedding we didn't speak for months (after she called me up on our honeymoon to demand I sent her photos of -just her- at the wedding) so after deciding this and sending her a jumbly email trying to explain my technological failings regarding her card I made she sent me an uncharacteristically emotional reply... this woman hates affection- it's taken years for her to warm up to hugging me hello and goodbye (there aren't many friends I hug, just the special ones) so now I'm confused again... her email was beautiful and made me tear up... I don't want to loose contact completely... I just think we work better only seeing each other sporadically... maybe once a month? is that too weird?? do any of you have friends that you have that kind of relationship with?? Maybe its the married thing- having a built in best friend makes me not worry if I don't see people every weekend like I used to. Then again getting alcohol poisoning never was my idea of fun either... I guess everyone's just beautifully different.  

And... leaving the best for last!!! *drumroll*... I have had NO desire to overeat. This is big for me, I have had a problem with food for at least the last 15 years (thats the vast majority of my life) I still have a weight problem but I'm finally finding my balance.. I'm finally feeling good about food (prior to this it's been war). I've been eating healthy- not counting calories, am making sure I'm having small amounts of good fats, protein and carbs. I never thought this was possible and now I'm just praying I have the inner strength to keep it going through christmas/new year. Also husband and I have decided that we're going to try and go out for a nice day/night together and have one relaxed meal every 2 weeks (obviously still vegan for me, anything he wants but slightly higher calorie.) So I'm excited about the prospects for the new year- I hope you are too! xxx
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