Gotta walk the walk to be able to talk the talk

Maintaining a super healthy lifestyle is hard!!! Especially where there is so much delicious and tempting sweets and quick and easy processed meals available. It is hard to make the time to train or workout when we are all living this fast paced lifestyle with so many obligations. But if health and fitness is what you preach, you have to make time to meal prep to have healthy food always available, and make the time to train. Put simply, if you talk the talk, you have to be able to walk the walk. #keepitreal

Create your own adventure with Macro Bowls!

Macro Bowls are not only super easy to make but jam packed with nutrient dense veggies, fruits/carbohydrates, healthy fats, and quality proteins! They are perfect for people who are time poor, constantly on the go or busy running around after your kids! The best thing about Macro bowls is there is no secret recipe or rules, you can literally add as many macronutrients as you desire!

Here's a quick breakdown on what makes the perfect macro bowl:

Greens | Spinach, romaine, arugula, kale, micro greens, sprouts etc.
Proteins | Keep it plant-based by choosing proteins such as tempeh, beans, quinoa and lentils or animal based protein such as salmon, tuna, chicken, turkey mince or eggs!
Healthy fats | Avocado, olive oil, nuts, seeds
Veggies | Carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower or any other veggies that tickle your tastebuds!
Carbohydrates | Sweet potatoes, quinoa, brown rice, wild rice, beans (starchy-protein), corn and peas (starchy veggie). Key is to pick slow releasing carbohydrates to help you sustain your energy throughout the day!
Fruits | Strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.
Add-ons | Fermented veggies like kim chi or sauerkraut, homemade hummus..
Dressing | Keep it super simple with lemon juice and a dash of extra virgin olive oil or try my favourite combo of dijon mustard, tahini, lemon and apple cider vinegar!

My Favourite Macro Bowl Recipe!
This Macro bowl combo proteins packed & of course delicious!

INGREDIENTS
- 350 grams skinless chicken breast
- 1/3 cup uncooked quinoa
- 1/2 cup of green beans
- 1/2 cup of broccoli
- 1/2 avocado sliced
- 1/2 cup of sweet potato peeled and cubed
- 1 clove garlic minced
- 1 tbsp Tamari
- 1 tbsp sesame oil
- 1/2 tsp sesame seeds

INSTRUCTIONS
1. Preheat oven to 180c
2. Cook quinoa
3. Toss sweet potato in half of the sesame oil and place on lined oven tray. Cook for 20 minutes until golden.
4. Dice chicken and mix with garlic and tamari. Cook in hot frypan with the rest of the sesame oil until cooked through.
5. Steam the greens on the stovetop or in the microwave until tender crisp.
6. Portion the chicken, quinoa and veggies into bowls.
7. Sprinkle with sesame seeds and serve.

I would love to hear & see your macro bowl creation!

Pre & Post Workout Meals!

Fuelling your body pre and post workout is more important than any other meal throughout your day. Many people don’t realise the role that pre and post workout meals play in the effectiveness of your workout! To break it down a little… the food you consume before your workout will affect your energy levels and your performance output throughout your workout whereas what you eat after your workout is crucial for optimizing the recovery process and replenishing your body!

PRE WORKOUT

Now I’m not recommending you go eat a large meal before working out to ensure you have maximum energy for your workout, all you need is a quick snack! Ideally you should try to consume your snack 30-60minutes  before but this can depend on how your body tolerates food! So experiment and see what time frame best suits your body!

Each of the snack ideas below contain some protein as well as carbs. Carbs are the fuel they are NOT the enemy!! Protein helps rebuild and repair, but also "primes the pump" to make the right amino acids available for your muscles.

Pre Workout Snack Ideas:

• A teaspoon of peanut butter and banana
• Greek yogurt with berries
• Oatmeal with coconut/almond milk and fruit
• Apple and peanut or almond butter
• Handful of nuts and a piece of fruit

 

POST WORKOUT

Your Post workout meal plays a vital role in refuelling your body with the nutrients it will need to repair, replenish, recover and adapt. A post workout meal should accomplish the following:

• Replenish muscle glycogen that was depleted during your workout.
• Reduce muscle protein breakdown caused by exercise
• Reduce muscle soreness and fatigue
• Greatly enhance overall recovery
• Reduce cortisol levels

Post workout meal ideas include:

• Protein shake with a piece of fruit
• Turkey on a ancient grain (wheat free) wrap with veggies
• Yogurt berries parfait
• 1 slice of ancient grain toast with 1 tablespoon of peanut butter and ½ sliced banana
• 1 to 2 eggs with a slice of ancient grain (wheat free) toast
• 1 rice cake with ricotta cheese and berries

The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body.

If you need any more ideas on pre & post workout snacks, check out My Nutrition eBook available here or My 7 Day Meal Plan here! 

Women's ONLY BJJ Classes

My Women's Only BJJ Classes at the UFC Gym are the perfect way for all ladies to give this awesome martial arts a try in a safe and friendly environment. here I guide you on learning some of the most effective self defense techniques and you have a great workout also. BJJ is very empowering and fun and it gets you strong and fit! If you are in Vegas, come and give it a try!

My Toning & Sculpting class at UFC gym, 11am Saturdays!

My Toning & Sculpting classes at the UFC Gym my focuses is to get the heart rate up and burn those calories for fat loss and then focus on the parts that us ladies need to work on the most, such as the butt, tummy and thighs. In this class we work hard to get that nice toned, sculpted shape. If you are in Vegas, come join the classes. All you need is yourself, a towel and water!

Need an ENERGY BOOST

As the Christmas & end of year period is fast approaching, this is definitely a time when we need as much energy as we can get! If you are finding yourself feeling lethargic mid-afternoon, struggling to stay alert throughout the day or just straight out exhausted, you are not alone! Luckily, there are some really easy ways to boost your energy levels which often only requires you to make some small changes to your routine!

1. FOCUS ON NUTRITION
You would be surprised how much the food you eat affects your energy levels! Not only do you need to ensure that you are fuelling your body with the right balance of protein, carbohydrates and fat but pre and post workout nutrition is exceptionally important as it can help your performance during your workout and assist in recovery! Here are a few healthy energy boosting foods!

• Fresh Fruit - Fruits with peels, like bananas or apples, are good choices to take to work or when you're on the go.
• Nuts - In particular Cashews, almonds, and hazelnuts which are high in magnesium, that plays a key role in converting sugar to energy.
• Hard boiled Eggs - rich in amino acid tyrosine which helps improve alertness and perk you up!
• Lemon & Water - Adding lemon to water transforms regular H20 into a natural energy drink that is packed with electrolytes, which are critical for cells to produce energy.

2. STAY HYDRATED
Did you know that one of the first signs of dehydration is feeling tired or exhausted? Not drinking enough water can be why your energy levels are low and you feel exhausted. Don’t just drink water when you are thirsty! Make an effort to sip on water continuously throughout the day, with more around training times.

3. MOVE YOUR BODY EVERY DAY
Incorporating regular exercise into your routine will actually boost energy levels. When engaging in physical activity it sends oxygen and nutrients to the cells of your body, which helps your heart and lungs to work more efficiently and boosts energy levels. You don’t need to be a gym junkie or run a marathon to get the benefits — moderate levels of activity will help with increasing energy levels and reducing stress and tension. Try adding “incidental” exercise into your day, such as taking the stairs, go for a 10-20min walk at lunchtime or walk around whilst on the phone. The little things really do add up!

4. ADD SUPPLEMENTS TO YOUR REGIME
The benefits of supplements are so underestimated!! By adding supplements to your daily routine it can help with optimising your energy production and improving your nutrition and overall health! When I discovered and introduced Juice Plus+ supplements  into my daily routine I have only reap all the amazing benefits! Juice Plus+ Capsules literally contain only vine ripened, freeze dried fruit and veggies! If you want more info on Juice Plus+ or to purchase some click here.

5. MAKE SURE YOU GET ENOUGH SLEEP
Sleep is the most factor for recovery and energy production. Ensuring that you get an adequate amount of sleep will assist mental health, hormonal balance, and muscular recovery. Aim to get between 7-10 hours per night.

6. DON’T LET STRESS CONTROL YOU
We often feel like there is nothing we can do about stress, but we have a lot more control than you might think. Taking charge of your stress will allow you to tackle problems and clear up any cloudiness around your thoughts and emotions! There is always a way to relieve pressure and relax. If you are looking for tips on how to chill out, check out last weeks blog on Meditation here!

7. SEE YOUR DOCTOR
If you have actively tried all the tips above and you are still struggling with constant fatigue, there may be an underlying medical condition such as anemia, diabetes, thyroid dysfunction or hormonal problems! Make an appointment with your doctor who will be able to help you get on the right track!

Meditation Tips!

For those lades who missed out on the camp here is an opportunity to do some meditation in your own time. This is an excerpt from an article I wrote from a magazine which gives you a brief explanation and a step by step guide on the ‘how to’ of meditation and the basics.

There are many different methods of meditation but the simplest way to reach this peaceful state is to focus entirely on the body and the breath. This practice is known as “mindful meditation” or “focused attention.” Our breath is one of the only things that is autonomous that we can actually control.
 

Here’s how to do it:

Start by finding a comfortable place to sit or lie down without being distracted.

Close your eyes and inhale slowly for a count of six to eight. Then exhale slowly for a count of six to eight.

When you inhale, imagine you are breathing in clean light air or energy, and when you exhale, imagine you are releasing dark air or energy that your body needs to clear.

Keep this focus on the breath while trying to relax every part of your body. Visualize moving down your body from the top of your head down to the tips of your toes. As you move through each part of your body, allow for the relaxation to set in, specifically taking advantage of each exhale to further relax your muscles.

Enjoy the stillness. If a stray thought comes into your mind, push it out by returning your focus to your breath or to the relaxed muscles in your body. Every time a thought comes into your mind, replace it as soon as you are aware of it.

Deep, calm, and purposeful breathing has been shown to relax your body by slowing down your central nervous system (which can be over-activated from anxiety and stress). Meditation has been shown to repair the central nervous system like a good night's sleep. Reduced stress also means lowered cortisol levels and lower blood pressure, increased immune function, and increased mental wellbeing.

Let's Sweet Potato It Up!

Yes I am talking about the ever so humble sweet potato. These Orange-fleshed vegetables may be one of nature's unsurpassed sources of beta-carotene! Not only are sweet potatoes readily available, inexpensive, and delicious, they have many other benefits for your health.

Before I go through a few delicious & nutritious recipes, here are just few amazing benefits...

1. They provide kind carbohydrates that don't induce a sugar crash
While white potatoes’ high glycemic index mean that their carbohydrates are quickly converted into sugar and a corresponding elevation in blood sugar levels, sweet potatoes are different. They fall much lower on the glycemic index which is better for avoiding sugar crashes and better for diabetes control, according to the American Journal of Clinical Nutrition. Sweet potatoes in moderate amounts can help maintain healthy blood sugar levels even for those with diabetes.

2. They keep your digestion running and help beat disease
One medium sweet potato with skin provides roughly between 4 to 6 grams of fiber which although isn’t the highest fiber source from plants but it sure does pack a punch! And plus we all know the benefits that fiber has on our bodies!!

3. Help with treating inflammation
Sweet potatoes prevent and fight inflammation in the body. As the protein it contains helps the plant repair itself after damage or bruising and this protein acts as an anti-inflammatory in our body. They also are a great source to replace inflammatory food culprits like wheat!

This ones for the ladies..
4. They could help conquer PMS blues
While huge amounts of manganese aren’t healthy, experts estimate that up to 37 percent of Americans don’t get the recommended dietary intake (RDI) of manganese in their diet. Along with promoting good bone health, studies show that boosting manganese intake from 1 mg to 5.6 mg of dietary manganese per day helped women with PMS to have fewer mood swings and cramps. For those asking what is Manganese, it is a mineral that is found in several foods including nuts, legumes, seeds, tea, whole grains, and leafy green vegetables. It is considered an essential nutrient, because the body requires it to function properly!

RECIPE TIME!! I have compiled a few recipes that you can include in your weekly meals! All are quick & easy and of course, healthy!

Sweet Potato Oats (Serves 2)
INGREDIENTS
1 cup rolled oats, GF for gluten-free eaters (another alternative is quinoa flakes or buckwheat)
1 small sweet potato, steamed and pureed
1-2 Teaspoons maple syrup, honey or rice malt syrup
(something sweet)
½  tsp ground cinnamon
½ teaspoon of flax seed
1 teaspoon of chia seeds
Handful of pecans

METHOD
1. To roast your sweet potato, preheat oven to 400 degrees F (204 F) and cut a sweet potato in half and lightly coat with olive oil or coconut oil. Bake for 20-25 minutes or until soft and tender.
2. Mash your sweet potato and set aside.
3. Once cooled down, stir in sweet potato puree with oats, sweetener of choice, cinnamon, flax seed, chia seeds and stir to combine. Taste and adjust flavor/seasonings as desired. If mixture is too thick, add a splash of non-dairy milk (such as almond).
4. Divide oats between two serving bowls and sprinkle with Pecans. Add a drizzle of honey for more sweetness. Enjoy immediately or place in jar to enjoy during the week!
 

Baked Chilli Sweet Potato ( serves 2)
INGREDIENTS
2 Small to Medium sized Sweet Potatoes
Cup of Black beans
½ Cup Diced Cucumber
½ Cup of Diced Tomatoes
Tablespoon of Greek yogurt
Tablespoon of fresh or dried chilli
Fresh Lime

METHOD
1. Preheat oven to 400 degrees.
2. Poke holes into your sweet potatoes and bake them on a baking sheet (don't wrap them in foil), for about 40-45 minutes or until they're tender
3. Remove from the oven. Slice them open, and scoop out a little bit to make room for your stuffing.
4. Stuff with black beans, cucumber, tomato and top with greek yogurt.
5. Sprinkle some chilli on top and dig in.

Sweet Potato Brownies (Serves 12)
INGREDIENTS
3 tablespoons coconut flour
2 tablespoons raw cacao powder
½ teaspoon vanilla powder
¼ teaspoon baking powder
¼ teaspoon ground cinnamon
pinch of sea salt
1 scoop vanilla protein powder (optional)
1 large sweet potato, cooked in the oven until soft, skin removed & pureed
3 eggs, whisked
¼ cup coconut oil
⅓ cup rice malt syrup or honey

METHOD
1. Preheat oven to 185 °C (365 °F)
2. Combine sweet potato, eggs, vanilla, honey and coconut oil in a large mixing bowl and stir together until well incorporated. Then add cacao powder, cinnamon, pinch of salt, protein powder (optional), baking powder and stir. Finally add coconut flour. Avoid adding too much coconut flour as it will absorb too much moisture which will leave you with dry brownies..
3. Once combined, pour the mixture into a baking tray lined with lightly greased baking paper.
4. Cook for 25-30 minutes. Remove the tin and cool for 5-10 minutes before carefully removing the brownies from the tin. Cut them into squares and dust with a little cacao powder. Serve with raspberries or strawberries and maybe some greek yogurt or coconut yogurt to be extra decadent.