Anaerobic and Aerobic Exercise and Fat Burn….How it really works

Anaerobic / Aerobic / Fat Burn

How it all works

·        Two different types of energy systems are used when you workout. Aerobic and Anaerobic.
·        Aerobic means in the presence of oxygen, Anaerobic means in the absence of oxygen.
·        Aerobic fitness is necessary for our everyday lives, for our lung function. This is the energy system in how we breathe. This is also the energy system that gets used in long cardio, such as walking/ slow/moderate running/moderate exercises for longer periods of time, when you are not using 100% of your VO2 max (maximum oxygen consumption).
·        Anaerobic fitness is necessary for our muscle build and fitness (burns fat), fitness of our hearts, lungs. This is the system that gets used when you go from a resting level to a sprint/100% VO2 max. Most effective at 30 second intervals and up to Max 2 minutes. This utilizes ATP and CP (the energy phosphates of which we have short supply) and Gylcolysis.

The reason why the Anaerobic System burns fat more efficiently than the Aerobic system.

When exercising in an anaerobic zone our body uses ATP (adenine triphosphate) & CP (creatine phosphate) and anaerobic glycolysis. Glycolysis; Direct glucose breakdown (sugar – from refined and complex carbohydate’s) is utilized for energy. The usage of this glucose is what burns fat. If this glucose is not used it is stored in the body as fat. A small portion will be stored as glycogen (we all need a certain amount as back-up) and the rest of the glucose will be converted to fat storage. As you see then over eating of foods with high glucose levels (sugar and refined carbohydrates) and direct high fat foods combined with the under usage of the glucose is when we put on weight – Fat. So therefore, training in an anaerobic zone burns glucose and body fat. 
It is the most beneficial for fitness as anaerobic exercises build muscle as they use Type II a & b muscle fibers – Fast Twitch. These muscle fibres are used in the building and repairing of muscles. The more anaerobic/resistance exercises done, the more Type II muscle fibers built, the more muscle you have. The more fat is burned during exercise and everyday. The afterburn effect can continue for up to 48 hours after a workout.
Little muscle mass or under devolved muscle in the body does not burn fat efficiently. Therefore it is still possible to lose weight by not training anaerobicly or by resistance  but it will be 80% of the time muscle mass and water weight that you lose with very little of it being solid fat mass, this can be seen by body shape also.
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Breakfast, Lunch, Dinner and snack Idea’s…..under 1500 cals per day.

Some more Breakfast, Lunch,  Dinner, Snack/sweet/treat choice’s:

Remember to add in as much vegi’s as possible in your meals, they are filling and you need the essentials nutrients. Each portion amounts to a certain amount of calories, but be mindful that both salt/fat and sugar content of your food is just as important as calorie content and can negatively affect your weightloss or fitness goals even with a so called ‘low calorie’. Remember also try and eat small – moderate meals  every 3-4 hours to keep your metabolism at a healthy rate. Enjoy eating healthy and balanced for your body.
**You may sub any eggs for egg whites. My boyfriend Mikey who has the appetite of a horse when he is training and seriously loved eggs has just recently started to eat egg white’s instead and he loves them so give them a try instead of full egg’s. Also try all natural nuts butters e.g. pure peanut butter, with no added ingredients.

BREAKFAST

300 CALORIES PER SERVING
1. Peanut butter and apple quesadilla: 8″ whole-wheat tortilla + 1 Tbsp peanut butter + 1 sliced apple
2. Apricot ricotta breakfast sundae: 1 cup nonfat ricotta cheese + pinch nutmeg + ½ tsp agave nectar + 4 chopped apricots
3. 1 egg scrambled in 1 tsp oil; 1 whole-wheat bagel thin; 1 turkey sausage link; 6 oz low-sodium vegetable juice
4. Strawberry French toast: 1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter + 1 cup sliced strawberries
5. 1 cup toasted oat cereal + 1 cup 1% milk or soy milk + 2 Tbsp tart dried cherries + 1 Tbsp chopped walnuts
6. Egg sandwich: 1 whole-wheat English muffin + 1 egg fried in 1 tsp olive oil + 1 oz Canadian turkey bacon (about 2 slices) + 1-2 slices tomato
7. Pancakes and bacon: 2 wholewheat flour pancakes + 1 tsp honey + ½ sliced banana; 2 slices turkey bacon
8. 1 cup bran flakes + 1 cup 1% milk or soy milk + ¾ cup blueberries
9. Huevos rancheros: 6″ corn tortilla + 3 egg whites fried in 1 tsp olive oil + ½ cup black beans + ¼ cup fresh salsa + ¼ cup nonfat plain Greek yogurt
10. Sunflower pear waffle: 1 whole-grain frozen waffle + 1 Tbsp sunflower butter (tastes like sunflower seeds—loaded with protein) or any nut butter + 1 sliced pear
11. Honey almond oatmeal: 1 cup cooked oatmeal + 1 Tbsp almond butter + 2 tsp honey
12. Smoked salmon roll-up: 8″ whole-wheat tortilla + 1 Tbsp whipped cream cheese + 1½ oz smoked salmon + 1 sliced scallion
13. Smoothie! 1 cup nonfat plain yogurt blended with 1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 Tbsp ground flaxseed + pinch nutmeg
14. Greek yogurt parfait: 8 oz nonfat plain Greek yogurt + 1 diced nectarine + 1 tsp honey + 3 Tbsp sliced almonds
LUNCH
400 CALORIES PER SERVING
15. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes
16. Turkey-bacon-avocado pita: 2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine
17. Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6″ whole-wheat pita; 1 peach
18. Turkey Swiss burger: 4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes
19. Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips
20. Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips
21. Pasta salad: 2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped
22. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes
23. Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette
24. Mediterranean tuna wrap: 3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8″ whole-wheat tortilla; 1 apple
25. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta
26. Cheese quesadilla: two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes
27. Roast beef horseradish sandwich: 2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw
28. Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette
DINNER
500 CALORIES PER SERVING
29. 4 oz lean sirloin steak; ½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil
30. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil
31. Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 sprites of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole
32. Takeout! 3 oz ginger chicken with broccoli + 6 oz brown rice
33. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked
34. 6 oz roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil
35. Chicken stir-fry: 4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked
36. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta
37. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette
38. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette
39. 5 oz tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil
40. 1 cup summer chili: ¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked
41. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan
42. BBQ! Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad
SNACK, SWEETS AND TREATS
150 CALORIES PER SERVING
6-oz container 0% fat fruit-flavored Greek yogurt
45 pistachios
6-oz glass wine
½ pear + two 1″ Brie cubes
Three 2½” cinnamon graham cracker squares + 4 Tbsp nonfat ricotta
1 hard-cooked egg sprinkled with celery salt; ten 1″ whole-grain crackers
1 sliced bell pepper + ¼ cup hummus
One 12 oz beer
½ banana + 1 Tbsp peanut butter
¾ cup light chocolate ice cream
4 cups lowfat microwave popcorn tossed with 1 tsp cocoa + pinch chili powder
12 oz nonfat latte; 1 Oreo
1 mini cinnamon raisin bagel + 1 Tbsp soy butter
½ cup soft-serve vanilla frozen yogurt + 1 cup mixed berries

50 Fitness Facts you should know…

Hey all, so here are 50 fitness facts you should know, it always helps to be aware and know the facts when trying to achieve your goal.

50 Fitness Facts you should know
1)      Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.
2)      It takes a 3500 calorie deficit to lose 1 pound of fat.
3)      Insulin and growth hormone have an inverse relationship.
4)      Only fat and protein are essential macronutrients – carbohydrates aren’t, carbohydrates are necessary in the body for fat burn though.
5)      You burn more calories during the 23 hours you don’t exercise than the 1 hour you do. After fat/calorie burn and daily body burning.
6)      You don’t need to do cardio to lose weight.
7)      The fat burning zone does not burn more total fat calories – only a higher percentage of calories from fat.
8)      You’re never too old to do squats or lift weights.
9)      Weight loss is not a physical challenge – it’s a mental one.
10)   The scale cannot measure body fat percentage or muscle mass.
11)   You can eat anything you want and still lose weight – but weight loss doesn’t always equal fat loss.
12)   You can’t target fat loss – fat loss is systemic.
13)   Muscle does not weigh more than fat – it’s just more dense than fat.
14)   0 grams of fat on a label doesn’t always mean there’s no fat in the food product.
15)   Whole grain bread is still a processed food.
16)   Eating healthy is not more expensive than a junk food diet.
17)   You cannot calculate body fat percentage from height and weight alone – you need to physically measure it.
18)   You can get glucose from both protein and glycerol – not just carbohydrates.
19)   Just because a box says “whole grain” on it, it doesn’t make it healthy.
20)   You should never attempt weight loss at the expense of your health.
21)   Being vegetarian doesn’t just mean you don’t eat meat – it means you follow a plant-based diet.
22)   Workout times and negative side effects are positively correlated.
23)   Cooking your vegetables can both lower some nutrient content.
24)   There’s a high correlation between the fitness level of the people close to you, and your own physical fitness.
25)   It’s harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat.
26)   Once an adult, fat cells can be created, but they cannot be lost – only shrunken. Meaning there is always the ability for them to swell again.
27)   Eating at night does not make you fat – overeating does.
28)   You don’t need to do curls to get good biceps.
29)   Being skinny does not automatically mean you have a low body fat.
30)   The perimeter of the grocery store is where 90% of the healthy food is so scan the outskirts.
31)   If bad food is in the house, you’ll be more likely to eat it.
32)   Thyroid hormone output and exercise intensity are positively correlated.
33)   Healthy levels of testosterone are good for both men and women.
34)   You don’t need a gym membership to strength train.
35)   Unless you weigh less than 100 pounds, it’s unlikely you need less than 1000 calories to lose weight.
36)   Workout intensity is positively correlated with the degree of EPOC/DOMS – the afterburn effect.
37)   There are 3 types of skeletal muscle fibers – type I, type II-A, and type II-B. Different types of training increase the growth of one over another.
38)   80% of people who begin an exercise program will quit.
39)   The body has 3 energy systems – ATP-PC, anaerobic glycolysis, and aerobic.
40)   Strength gains come from muscle hypertrophy and improved muscle fiber recruitment.
41)   Dehydrating a muscle by 3% can cause a 10% loss of strength.
42)   Lactic acid is not the cause of delayed-onset muscle soreness (DOMS).
43)   The more muscle mass you have, the more calories you burn at rest. Increase your muscle mass.
44)   Direct abdominal exercises are not necessary to get good abs.
45)   You can lose weight and still gain muscle; likewise, you can also gain weight while still losing fat.
46)   Consistency and patience are key to long term successful weight loss.
47)   Weight loss is 60% Diet. 40% exercise.
48)   Exercise increases serotonin levels in the brain and releases endorphins making you feel happy and overall happy well being.
49)   Static stretching can increase the risk of injury. Dynamic Stretching is more advisable.
50)   Training results start to reverse after 2 weeks of no training.

Inspiration for you busy people…..exercise and health is ME time….

Keeping the inspiration alive….
So with the inspiration from a lovely friend of mine I am writing this piece too, as she said to me ‘write me something to inspire me Emma’… and she had also mentioned of an article she had read which I have also included should you fancy a gander.
So for inspiration and motivation I am going to centre on what Michelle Obama speaks about in this Women Health article (which is doing it for yourself, your time/me time) as my friend had said that with everything she reads or see’s this was one article in particular was one that stood out to her and made her really think about exercise in a different and positive way. So if you find that other methods of motivation to get your going havn’t worked for you then maybe this will.
So ladies (or gents), clear your mind…. And think about how you have come to this decision that you need to A) Improve your Health, B) Improve your physique C) Improve your eating or D) all of the previous. Now think about how you would look with that healthy glowing skin and body that you are envisioning for yourself. Now let me guess…a dark cloud is looming and all you are thinking is “NOO DIET..” “PAIN” … “EFFORT…” well snap out of it quickly!
Now, go back to that clear mind and that lovely image and start to think of this new task as a journey and time for YOU, so ME time, your time to improve YOURself, time to relax and get happy with the thought of taking an hour each day to work on your body and think about your health when eating.
We spend so much time thinking about others; work – 40+ hrs a week in most cases, boyfriends, girlfriends, husbands, wives, kids, parents, friends, pets, bills…..basically a whole lot of other people beside’s ourselves. So why not instead try and see it this way:
We have few hours in the evening or week to ourselves, if you are dedicating some of that time to exercising or preparing healthy meals for yourself then enjoy them, try enjoying the exercise, instead of automatically hating it when you go to do it, thinking it’s a chore…we have enough of them to do so don’t let your “ME time” be a chore. Try new healthy receipe’s so it keeps it interesting and enjoyable, try exercise with a friend and enjoy the ME/WE time together. This is time when it’s all about you and your body, nobody else! There is almost of freedom and release in it. You don’t have to think about anyone else….but YOU!. Embrace it. You give so much to work and others and we give such little time to ourselves; well time for change.
Look at this excellent quote from the Dalai Lama…..its true aswell:
 So come on , lets invest in our ME time and use it to make exercise and a healthy life enjoyable and a form of winding down and enjoying your body, then let the results will follow. Take deep breaths and enjoy the air filling your lungs…releasing stress, lift those weights and enjoy the feeling of strength and power in your muscles, work them and enjoy the feeling of being alive and being able to push your body, enjoy stretching and breath deep when you do. It’s very relaxing and the endorphins are addictive.

The Social Pressure of a Fitness Lifestyle….Lets take a look…

Hey all, so i was reading an article on “The Social Pressure of a Fitness Lifestyle” and thought i would share if you fancy a read.

http://www.coachcalorie.com/social-pressures-of-a-fitness-lifestyle/

I have seen this happen in quite a few situations so i thought it would be a good topic to address on my blog.

When i worked as an instructor in the gym I seen this happen quite often, people would come in for an assessment and they would tell me stories or situations where they were not supported or even scrutinised in social situations for their healthy choices (food/drink/not drinking/exercising etc) and by their friends and family no less, the people that should support you the most.

So take a read of the article, if you find yourself having been in that situation from any angle. Stick to your guns, its not you, you are not forcing this on anyone, you are merely trying to make a healthy life for yourself so stick strong. Or if you have found yourself maybe not being the most supportive of one of your family or friends healthy choices or lifestyles then try and change that, be the support system for that person, be the friend and maybe its not them you are really scrutinising…….

So lets keep some comradery here peeps! Be nice and respect others choices for their lifestyles.

Say this to your self for some self motivation 🙂

Fat Burn Fast…Get Moving….Anywhere you like…..4 weeks to summer baby.

Hey all, here we are 4 weeks to summer and if you live in Vancouver like I do….that means bikini weather and more flesh baring attire. If you are in somewhere a little colder…like my homeland Ireland…then it may not mean bikini weather but we do like to show some flesh when any bit of sun comes out…JIf you are already happy in your beautiful body well then good for you and i hope you keep yourself healthy and fit this summer J! But if not and you are starting to stress out over getting in that bikini/summer dress or mathcing up to the Guys in the muscle tee’s…..fear not there is always time to make a change and turn those bad habits into good ones and get that body looking and feeling healthy and fit..!!! So here I am going to give one of the biggest tip on how to AMP your bikini body fast….

FAT BURN….
The more muscle you have, the more fat you burn.
The leaner you look. Start doing more resistance (weight bearing) exercise, anaerobic exercise and interval workouts (sprinting for 30-50 secs with short cool downs) to build up that muscle mass and burn extra fat. Your body continues the fat burning process hours after a resistance work-out has even finished so here-in lies the benefit.
You will gain better and faster results from fat burning/interval training than you will ever from long drawn out cardio sessions (unless the cardio session is sports specific i.e. marathon/triathlon training…even at that for marathon/long distance training weight bearing and anaerobic exercise should be incorporated to build muscle power and resistance). Cardio will burn calories but it will not build sufficient muscle tone or shape and in most cases it you will lose some muscle mass and while not losing much fat mass.
Not only does this type of training(fat burn) promote faster body fat loss and a leaner look, it also increases fitness levels on an aerobic level and anaerobic level while long intervals of cardio only really promote fitness levels on an aerobic level.
Studies done:
Over the course of six weeks, the effects on aerobic and anaerobic capacity were studied. Two groups of people performed different types of exercise. The first group completed 8 sets of 20 second maximal sprints followed by 10 seconds of rest (4 minutes). The second group completed 60 minutes of steady-state cardio. At the conclusion of the study, those that completed the interval training improved both aerobic and anaerobic capacity, while the steady state cardio people only improved aerobic capacity.
So let me help:……Try this 3 – 4 times a week(30 mins each) if you are not getting any other exercise. Thats 2 hours in total (see not that long eyyy).  I have mentioned this in a few of my other blogs but I will throw another one in:
What you need:
  • 30 minutes
  • Runners and Workout gear (doesn’t have to be fancy but a decent pair of runners always advisable)
  • Some dumbbells (but totally optional, can use your own body weight)
  • Water
  • Gym or green area
  • DETERMINATION and BELIEF! (Most vital to your workout)
BELIEVE…                                in                      YOUR OWN STRENGTH
 Here goes….Its only 30 minutes long… 🙂
        5 minutes– warm up, run on treadmill/back and forth in park at relaxed pace to warm muscle and stretch them out.
        10 minutes – Outside – Sprint for 30/40 seconds at 100% of your max (run/bike/swim/row) and rest for 30 seconds, repeat this for 10 minutes, which should mean 10 repetitions. Inside – Do the same but if you are on a machine, amp up the speed to your max sprint (most people should be 9+ on a treadmill).
        Next 10 minutes do the following exercises and repetitions
        Burpeez – 15 x 3 sets
        Press-ups(3 different position levels, beg, med, adv) – 12-15 x 3 sets
        Lunge with shoulder press – 12 per leg x 3 sets
        Military fast feet and get-ups – 90 seconds x 2
        Frog leaps or Tuck Jumps – 60 seconds x 2
        Plank – hold 45 secs x 3
        Tricep Dips 12-15 own body weight x 3 , tricep kickback with dumbbell 12 x 3
        Woodchop/each side – 15 x 3
        One Legged Squat and Hold 30 sec on each leg x 3
        5 minutes– cool down, run off gently for 5 minutes and allow 2 minutes for deep stretch.
This is a fairly tough 30 minutes but this will give you a great quick fat burning/interval training workout that only takes 30 minutes! The fat burn that continues on afterwards is the most important and muscle re-build. If you have more time, by all means add in some more weight bearing multi functional exercises.
Always remember your diet needs to compliment your fat burning routine’s, so plenty of lean Protein, PLENTY of vegetable’s (particular, spinach, broccoli, kale, cucumber, parsley, avocado, beetroot), complex Carbs (Quinoa, Brown rice), nuts & seeds (unsalted/unsweetened), fruit (try new fruits, branch off from just apple’s, oranges and banana’s), organic natural yoghurt/cottage cheese and lots of WATER.
Healthy and Fit is sexy and we can all be sexy 😉 !

Some Healthy Dish Inspiration…..Get your vegi’s

 
Some Healthy Dish Inspiration

 
If you find that when you think of vegetables or ‘Healthy’ dish’s what comes to your mind is a plate of lettuce or a plate or steamed soggy vegetables then let me give you some healthy options and exciting inspiration for your meals….think outside the box…it’s more fun out there 😉

 
Turkey/Chicken Taco Lettuce Wraps
For a lighter alternative to taco shells try these lettuce taco wraps. Add your favourite toppings like low fat cheddar, natural yoghurt, chives, tomatoes or whatever you like on your tacos. Making your own taco seasoning is a healthier alternative to buying packaged taco seasoning, and uses less sodium, no sugar, no preservatives and no msg.

 
Ingredients: 
 

1.3 lbs 99% lean ground turkey or lean chicken mince
1 tsp garlic powder
1 tsp cumin
1 tsp salt (optional)
1 tsp chili powder
1 tsp paprika
1/2 tsp oregano
1/2 small onion, chopped
2 tbsp bell pepper, chopped
Chopped Spinach
1 Jalapeno
Homemade Salsa / Organic Salsa/ Homemade Tomato Sauce
Half Avocado
6 large lettuce leaves from Iceberg lettuce

Directions: 
 
Brown turkey/chicken in a large skillet. When no longer pink add dry seasoning and mix well. Add onion, pepper, spinach, Salsa/Homemade Tomato Sauce and cover. Simmer on low for about 10 minutes.
 
Wash and dry the lettuce. Place meat in the centres of leaf and top with cherry tomatoes, sliced avocado, black pepper, small pieces of jalapeno, small amount of grated lower fat cheese (optional) and salsa, small dollop of natural yoghurt(if you have made it spicy) or whatever you prefer and enjoy….mmmmm, should serve two people or one huuungry person.

 

 

 

 

 

 

 

 
Stuffed Roasted Peppers with Quinoa and Pesto Mozza
These are delicious with grilled chicken breast or a very lean steak, they are filling, contain both vegie and complex carbs components, very quick and easy to make.
  • 2 Bell Peppers (any colour choice)
  • 1small onion
  • Cherry tomatoes
  • 1 glove of garlic
  • Spinach
  • Pesto
  • Low Fat Mozzarella
  • Pepper
  • Quinoa

 

 
Place Quinoa in pot and bring to boil, turn down and let simmer until water is absorbed. In a pan drizzle small amount of olive oil and soften chopped onions, peppers, tomatoes, spinach. Crush garlic into pan with vegi’s. Cut heads of peppers, drizzle tiny amount of olive oil on and place on roasting dish and in oven and pre roast for 5 mins. Mix cooked quinoa and vegi’s in bowl with teaspoon of pesto and black pepper.  Remove peppers and stuff with quinoa/vegi mix, place slice of mozza on top and back into oven, cook for 10 minutes until pepper is soft and mozza is melted. DELISH with scrambled egg whites.

 

 

 

 

 
Beety Salad
This is yummy instead of your plain old salad….maybe some things you don’t always put into your salad…try it J
  • Freshly boiled beetroot
  • Half Avocado
  • Spring Onion
  • Tomatoes
  • Fresh Mozzarella
  • Spinach
  • Arugula or any other lettuce leaves
  • Chopped almonds
  • Dried Cranberries
  • Asparagus
  • 1 Carrot
 
Dressing
  •  
  • Olive Oil
  • Balsamice Vinegar
  • Black Peppper
  • Squeeze of Lemon
Toss the spinach and arugula(lettuce of choice) together, mix in chopped almonds and cranberries, chop sprint onions, slice mozza thinly, dice beetroot, avocado and tomatoes, place on salad. Griddle asparagus to soften with drizzle of olive oil. In small jar mix the dressing ingredients and drizzle over salad….mmmmm too yummy with some tuna or grilled halibut.

 

 

 

 

 
Roasted Vegi/Chicken/Quinoa Casserole
This is hefty/vegi heart warming dish that used little additives but still gets the bulkiness of a filling dinner.
  • Chicken Breast/Turkey Breast
  • Carrots
  • Spinach
  • Broccoli
  • Peppers
  • Large Tomatoes
  • Garlic
  • Onion
  • Aubergine
  • Kale
  •  
  •  
  • Rosemary
  • Quinoa
  • Mozzarella Grated
  • Wholegrain bread crumbs
Cook off diced chicken in little olive oil, cook up the Quinoa, soften, cookies vegi’s till a little softened, mix chicken, veg, herbs, pepper, plac e in baking dish, mix breadcrumbs/quinoa/grated mozza together and scatter on top, drizzle small bit of olive oil and bake, let topping crisp ….mmmm warm and hearty!

 

 

 

 

 
Chicken and Vegi soup
  • Breast of Chicken
  • Carrot
  • Celery
  • Broccoli
  • Pepper
  • Garlic
  • Pepper
  • Mix herbs
  • Parsley
  • Kale
 
Classic easy dish to make, easy way to get some vegetable’s in without losing the nutrition in the water and you will be drinking the water in the soup. Filling and lovely on a cold day or you want some comforting, have a bowl of this with some smoked salmon roll-ups and melon…. Mmmm.
Cook off diced chicken, chop vegetables, cook in large pot with herbs, when veg soft, blend up to your liking and add back chicken in!!! Eat away….

 
 Dressing:….
If you do already have your own signature favourite salad, think about what dressing you are putting on..…a lot of dressings contain of sugar including those low fat one’s… don’t ruin your healthy meal with a sugar filled dressing.
Make your own salad dressing…..

 
Balsamic Vinegar/Malt vinegar
Extra Virgin Olive Oil
Black Pepper
Garlic Seasoning
Teeny bit of Pesto
Squeeze of Lemon

 
Shake it all around….OH MY ….DELISH drizzled on your salad J

 

 
So think outside the box oh how to get those vegi’s into you, don’t over cook and don’t over dress 🙂