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If you are anything like me and just can’t find any decent pre-made gluten free pastry, you will like this one for quiche or pie bases. This is a relatively easy little pie to make and nice on a rainy and windy night!

Gluten Free Pastry

1 x cup of self raising GF flour

2x tbs of canola spread

salt and pepper and herbs of choice

Rub the canola spread and dry ingredients together, then add a tsp of water to mix into a dough.  If it’s still too dry add another teaspoon, just don’t add too much.

Roll into a ball and wrap in glad wrap to chill in the fridge for about 20-30 mins

Meanwhile start making your pie filling: you can choose anything but for if you use the base of:

1x leek, garlic and add salt and pepper or your favourite seasonings.

Saute in some olive oil

I then added in red and yellow capsicum, mushrooms and about one slice of ham, but just for extra taste really.  You could add in any type of low fat protein you like. I wanted keep this simple.

Just lightly cook in the pan to release all the flavours.  Then set aside to cool.

Take your pastry out of the fridge and start to place in a pan with a removable bottom (I used a cake tin) make sure you grease this with oil first.  Because its gluten free pastry you will need to press this into the tray.

Cover lightly with foil and oven bake about 180 for 20 mins, blind bake.

Go back to your filling, break 4 eggs into a bowl and mix with about 4 tablespoons of light sour cream.  Season, add in some parmesan if you like.

When your pastry is baked, take it out and place the foil on a separate baking sheet, under the cake tin because your egg filling might spill during cooking.

Pour in your egg and sour cream mix, add the leeks and veggies and your protein, take 4 eggs and break directly into the mix so they cook whole.  Definitely do this, it makes the pie yum! Add a sprinkling of parmesan over the top if you like cheese.

Bake in the oven, I’d put some foil over the top for the first 20 mins to save burning (i.e. don’t do what I did first and didn’t put the foil over hence the slightly charred top!) You’ll need to cook for about 40 mins in total at about 180 to cook through, but just keep checking it with a skewer to save over cooking.

The salad is pear, tomato, snow pea, avocado, salt and lots of pepper then a drizzle of lemon infused olive oil to keep it nice and fresh.

Enjoy!

Send me a message if you need any help! http://Contact Me! Keep checking insta @create_health_fitness for more recipes and tips…

Angie 🙂

AHHH so sick annoyed by my persistent belly fat!

So, unfortunately as we age, our metabolism starts to slow down, our muscle mass loss is quicker and we lose our waists.  For women, our waistlines thicken and lose our shape and for the boys, that cuddly beer belly starts to shine through.

Can we do something about this.  Yes of course, but again, as we age, our exercise and activity needs change.  It’s not all about diet, there’s a lot of activity that needs to take place.  We can’t just diet and think that’s going to fix it.  Yes it will to a degree, but for the plus 35s (yes sorry it does start then! unless you are genetically blessed, and we all know at least one of those friends!), you need to work at it and change some habits.

What causes the pesky belly fat to hang around?  Well stress (cortisol hangs onto the fat) it’s a serious cause of belly fat resistance so we need to reduce that, eating too much for our activity level (if you are sitting down all day, you don’t need to eat so much), lack of sleep or interrupted sleep try to get some good shut eye which could mean changing a few evening rituals, lack of activity, too much alcohol, too many lattes and overindulging in the dairy altogether, eating processed or packaged foods or another serious cause is, “I just can’t be bothered syndrome” which collectively is, I can’t, I don’t feel like it, its too dark, I have a sore toe, I’m too tired and I don’t have time. All of which takes a bit of time to actually change in our mind to allow us to exercise.

The To Do List

Unfortunately we aren’t all made the same way so not all workouts and advice suits everyone, if you can adhere to a book or an app, then great, but if you can’t you need some motivation, like a Personal Trainer at least once a week to knock on your door and get you moving for at least 30 mins, will keep you on track. This way you can at least receive a more personalised program tailored to you.

But, in general, here are some things you could try:

You need to combine muscle growth with cardiovascular exercise to get the best results.  Constant moderate exercise and doing the same thing day in and out will not help entirely.  So you need to mix it up.

  • At least once a day, at lunchtime if you work in an office, in the morning before work or after work, you need to have a moderate walk for 15-20 mins.
  • Office workers, make sure you get up out of your chair once every 30 mins and have a walk around.
  • Try to not have more than one milk based coffee in one day, if you do make it medium at most and try to stick to tea and water mostly. Add a lemon or a strawberry, or even cucumber is nice in your water bottle if you fancy something a bit more interesting.
  • Try to control stressful periods with taking yourself out of the stressful situation and into something different for at least 10 minutes when you are feeling overwhelmed.
  • Put some thought into what you are grabbing for lunch if you are out ‘n’ about, more clean food protein and salad is the best option, try to stay away from chinese, mexican, roasts with gravies and chips etc, you know the drill.  A salad sandwich, home made salad, or leftovers is the best option.  If you have to eat out, try Japanese, a salad bar (just avoid too much processed meats), or the roast with the veggies and no chips and gravy.  There are plenty of more healthy option cafes around these days so choose one of those if you can.
  • Your workouts need to be frequent and different, if you can’t sign up to a class/gym or a personal trainer, try adding a bit of a jog to your walk, walk for 2 mins, jog for 30 seconds, walk for 1 min, jog for 1 min, then run up a hill, then back to walking.  The body fat responds to the random activities well and the change of intensities.
  • Building muscle is soooooo very important to add into your days.  Fairly easy to do, there are plenty of resources but try some basics first that don’t need any equipment: squats, lunges, push ups, crunches, tricep dips, burpees, etc.  Contact me for a free basics program.
  • I’m a massive advocate for exercising outdoors because it just makes you feel so much better all round, so here are some more things you can do… Get on your bike and ride, go outside for a beach walk, most beaches have stairs or at least some dunes to run up and down, the sand changes the intensity and builds great leg muscles, the local parks have equipment and benches use them to step up on, push ups and tricep dips, go for a hike on the weekend, or more adventurous, try actual hill climbing or join a group to take you out rock climbing.

 

But seriously, even if you are just sick of the fat for vanities sake and want a hot bod,  you really need to consider making some changes if you have belly fat.  This visceral fat is dangerous to your health, its stored around your abdominal wall and organs and associated with increased risks of type 2 diabetes, hormonal fluctuations, heart disease, various cancers and Alzheimers disease.  It’s a scary health issue not just a vanity issue especially if you are ‘mid-life’ shall we say!

Addressing it as soon as you can see it is the best time to get on top of it. Then you can look super hot and be super healthy too.

If you need help with this, I’m here to help you navigate making changes to your lifestyle, even if it’s just a couple of visits to get you on track or a check-in once a week to get you moving.

I have been personal trainer and nutrition coach since 2007 and I love to help people make the changes needed to be not just body healthy but emotionally happy too, they generally go hand in hand.  So wherever you are, if you are reading this and just don’t know where to start, contact me for a chat to see what we can put in place for you! You can also follow me on instagram @create_health_fitness.

Angie

 

The finished product!

This jam is inspired by citrus season and a need for home made safe products, free from artificial nasties!

I just took about 6 oranges and 2 “lemonades” I think that’s what you call them, someone correct me, they look like a cross between and orange and a lemon to me and have a lemony taste but still sweet like an orange.

I had fresh mint and thyme in my garden so I decided that might be nice, and it worked!

Directions:

  • Peel your citrus, remove seeds, etc
  • add batches into your bullet blender and roughly blend, to your taste
  • put into a pan of some sort, doesn’t need to have a lid, I used an open pan
  • Add in 4 tablespoons of honey (I used Darling Bee Products, locally available at Claremont Markets)
  • Cinnamon – I like lots, but to your own taste
  • Mint leaves
  • Thyme
  • Boil and simmer until it has a consistency like jam
  • Leave to cool
  • Enjoy!

You can add this into some natural yoghurt for a bit of natural citrus sweetness, as a condiment to a meal or obviously on your fave seeded toast.

I don’t eat anything from jars or sauces, pre-made generally because I eat free from gluten and chemicals due to migraines and food sensitivities so I like to trial new clean recipes. If one of your migraine triggers are citrus then avoid the citrus and maybe try another safer fruit for you… but avoid anything shop bought if you can, they can have some hidden nasties…

If you’re suffering from food sensitivities and migraines, and would like a nutritional consultation, please feel free to Contact Me.

 

 

What’s it all about??!!

This has been designed as a 4 session x 4 week beginners wellbeing program or can be used as a “check-back-in” program for anyone who falls off the healthy wagon.  It has been designed to specifically address 4 key areas: 

 

 

  1. How you are feeling now about your body image, current health, mental wellbeing, fitness level, and how we are going to get you on track. 
  2. Addressing tricky weight management issues, food preparation techniques and nutritional education. 
  3. Increasing your strength and changing shape, cardiovascular health and fitness, looking well, feeling strong and good about yourself, gaining confidence along the way.
  4. Fitness activities outdoors to increase feelings of mental space as well as being in a very different environment than usual, getting out and doing an activity on location such as hiking that you may not necessarily do and a view you might not necessarily see very often!  This gives you a real sense of achievement doing things that are essentially difficult and outside of your comfort zone.  Boosts your happy hormones!

 

We believe that committing to a program and connecting with the same group of people regularly with a similar focus will give you a sense of belonging and achievement.  We will also be doing weekend outdoor group activities on location somewhere around Perth and based on the groups overall fitness level.  Our food preparation classes are fun, hands-on and nutritionally informative, you’ll be provided with a list of ingredients to bring along and we will make our goodies together… then you can take them home.

Its an intensive one this one, and one you need to commit to over 4 weeks, including weekends.  The theory behind this is that you can’t get away with anything, we are always there backing you up!  

At the end of the program we will take a break then if you choose to go again, we can pop you back into another program or into one of our regular group training sessions suited to your level of fitness and your favourite times. You can also choose to do some one-one training.

Contact us for further details, to register your interest or to book in. Locations are primarily northern suburbs of Perth. If you are interested and are south of the river, please still contact us to register your interest.

After 12 years working in health and fitness, watching and listening to clients needs and feelings, this program has been designed from experience and with a real focus on gaining better overall health and confidence.

 

We at Create Health and Fitness believe that key contributors to mental wellbeing are: 

  • Doing something for yourself that you enjoy, outdoors in a non-confrontational, friendly and inspiring environment, regularly, and away from your usual place of comfort 
  • Eating a balanced and nutritious diet, with realistic and manageable meals and snacks 
  • Learning and carrying out stress reducing techniques 
  • Connecting with other people on a frequent basis 
  • Fitness in the outdoors for fresh air and a feeling of space 
  • Committing to your mental wellbeing, no matter how hard it is, achieving a goal no matter how small as long as it’s meaningful to you 

With nearly one in 10 Australian’s currently taking antidepressant or antianxiety medication it just shows how much we need to make changes to help keep this problem at bay.   There are people trying to fight this pain and you may never know they just need someone to reach out and be willing to share their needs.   We want to do anything at all that might help this horrible darkness felt by people suffering in silence or just suffering from any type of mental illness and struggling with treatment.  Not that we claim to be experts but we do believe that we can help in some way by building fun, useful, friendly, committed, educating and inspiring programs and training sessions.  These programs or fitness sessions for an hour every other day, with consistent effort, might just help a little bit more long term to reduce the feelings of despair felt when mental wellbeing is off balance. 

Contact us now for a free consultation or just to talk about what you need from a health and fitness program. 

 

Looking for a healthy dinner to have that’s a bit different?! Look no further than Lemon Fish parcels with honey and mustard veggie rice!

I’ve added nuts and seeds to this recipe for a bit of added crunch and healthy fats.  You can also use sultanas or any other dried fruit because you do have the sweetness of honey.

 

 

Ingredients:

1 x pack of brown rice (sunrice or similar), pre-cooked, 250g.

Mixed veg frozen (a stir fry mix is good)

Hand full or two of chopped almonds and sunflower seeds

Olive oil, 2 teaspoons of seeded mustard, honey if you like it enough to taste, tamari.

2 small sized white fish fillets, snapper or the like.

1 whole fresh lemon, rice bran spread, sprinkle of parmesan cheese.

Fresh basil and chilli.

If you like eggs, for extra protein you can add a pan fried egg.

Baking paper

Method:

Clean the fish, put 2 teaspoons of rice bran spread on the top and squeeze all the juice out of your lemon on each piece of fish, sprinkle on some basil and chilli. Put about a teaspoon of cheese on the top. Take the baking paper and wrap up the parcel. Put this into a moderate oven for 25 mins (time may vary). My oven was on at 220. Make sure to put only one piece of fish into each piece of baking paper!

While this is cooking, stirfry your veggies of choice, add in your mustard, honey, tamari and olive oil until almost cooked, add in your rice with a little bit more olive oil.

Then you are done! It’s a simple quick and easy recipe!

 

 

 

 

 

If there was ever a time to get started on your fitness regime, it’s now. Especially after the news on the weekend WA has the highest obesity rate for our young people of the whole nation? That is a real worry. These are young people under 25.  What’s going to happen to them as they age? It’s not just our youngsters, it’s our middle agers, it’s our oldies. Just a little bit of commitment to exercise everyday can slow this right down.

Here’s an article from our guest writer, Melanie Bowen, whose doing her Masters in Nutrition. The article focuses on fitness as a means of helping the fight against Cancer. Thanks Melanie!

The History of Physical Fitness as a Means of Fighting Cancer

Modern medicine’s ability to fight cancer has improved significantly over the years. Only 15 years ago, doctors would often not tell patients that they were suffering from cancer because there was nothing that could be done. Today, almost all cases of cancer are fought vigorously, and the outcomes of treatments have improved dramatically. Furthermore, the way cancer treatments are supplemented with lifestyle changes, such as exercise, has changed as well. Here some of the ways that the relationship between physical fitness and cancer has changed through the years.

The old view
As late as the 1950s, doctors would often express the opinion that there was nothing that could prevent cancer from developing. As a result, many doctors themselves smoked, and health was not viewed as an important factor in the development of cancer. However, some doctors began suggesting a link between overall health and cancer, and researchers began investigating whether diet and exercise could affect the development of cancer. While the theory that poor physical fitness could cause cancer was initially controversial, it is now widely accepted.

The intermediate view
Even though doctors accepted that physical fitness could have an effect on cancer, many were reluctant to believe that the link went any further than obesity. While many doctors are willing to accept that obesity could encourage the development of cancer, many did not think that physical fitness in general had much of an effect. However, a series of studies conducted in the late 1970s and 1980s showed that the preventative effect of physical fitness remained even if obesity was controlled for. As a result, doctors and experts began to adjust their opinion accordingly.

The modern view
Today, researchers are constantly finding new ways in which cancer and physical fitness interact. While some cancers, such as mesothelioma, have no known link to physical fitness, others, such as breast cancer, are widely accepted to be influenced by physical fitness levels. As research continues, experts will hopefully be able to use this information to find more about how cancer develops and ways of preventing it from occurring. However, people today do not have to wait for the results of these tests; the evidence that cancer and fitness are linked is clear, and those who begin exercising can reduce their odds of developing cancer in the future.

10 Quick Tips!

  1. Don’t let yourself get hungry, mostly we starve ourselves of foods but this just engages the fasting mechanism. Fix it – eat, but nutritious, low GI foods, grainy breads, fruits, veggies, yoghurt and nuts, seed mix etc. Don’t deprive yourself of food, just stay away from the bad stuff. Sugar is the enemy, white carbs, crisps, rice cakes and the like. Eat low GI foods to ensure a slow release of insulin to control your blood sugar levels.  Useful information can be found here http://www.glycemicindex.com/;
  2. Remember to eat breakfast.  Be careful of commercial breakfast cereals as they can be very high in sugar (high is +15g per 100g). Opt for a grainy bread, eggs and spinach, Toast and peanut butter, oats, etc. If you can’t eat straight away, try to leave some low GI bread at the office and have your brekkie there (of course, be early to work!);
  3. Make it a mindset and a planned effort to lose 10% of your body weight, this will give you substantial cardiovascular health benefits. A well planned diet and exercise program works wonders but you need to make an effort to do it, the more you plan your meals, the better your health and body weight will be.
  4. Eat a diet low in saturated and transfats – your body does not require saturated or transfat to function. Leave it behind.
  5. Make sure you exercise everyday and include substantial weight bearing exercise. Take a local class, commit to some personal training sessions or buy some DVDs and weights.  Exercise should be built into your life every-day, as a routine task.
  6. Eat protein with every meal, but keep it to a small portion, you only require 1g/1kg of protein (if you are 65kg then you require only 65g of protein per day), doesn’t sound much does it? Remember that any nutrient you consume in excess gets stored as fat, this includes protein. So unless you are body building or an athlete, try to stay close to that amount of protein per day.
  7. Base your meals around small amounts of protein, legumes, vegetables, fruits, nuts and seeds.
  8. Avoid anything with an artificial sweetener in it, it is known to change your appetite, give you false hunger.
  9. Your diet should contain, 20-25% good fats, 20-30% protein, 50-60% carbs. (non-white carbs)
  10. Be active everyday, think about food as fuel, consider a long term commitment to your health and weight plan.

Things to remember:

At least 50% of the Australian population are overweight or obese.

23% of Australian children are overweight or obese

$1.2 Billion Dollars are spent each year in the Australian Medical System due to weight related conditions.

 

For more information or a personalised meal plan and training program, please contact us.

Angie Hazell is a Certified Nutrition Coach and Personal Trainer.  Angie and her team provide services in the areas in and around Subiaco, Wembley, Mt Hawthorn, Mt Lawley, Joondanna and Balcatta.

 

When comparing what type of nuts you might want to snack on, take a look at this chart.

The Green is Monounsaturated Fat

The Red is Polyunsaturated Fat

The Blue is Saturated Fat

Well I think we all know that avoiding as much saturated fat as we can is a good thing as it is found to raise blood cholesterol levels and increase the risk of cardiovascular disease.  Try to avoid these and have only moderation.

What you want most of are the Red and Green fats:

  • Monounsaturated fats are particularly helpful in lower LDL cholesterol and helping to prevent cardiovascular disease.
  • Polyunsaturated fats are needed for growth, cell structure and for maintaining a healthy immune system.

Almonds are not only low in saturated fat but have a higher protein content so add about 10 almonds into your mid morning or afternoon snack to stave off the hunger demons.

Sunflower seeds are another great nutritional snack, very low in saturated fats.

For a good mid-morning snack, put 1/2 cup of some WA made yoghurt (only WA made please!) and mix in 1/2 a chopped apple, about 5-10 almonds, some walnuts or pecans and as many sunflower seeds as you like to make a crunchy, hunger busting snack!

Enjoy!

p.s. look out for our new year 12-week FIT YOU educational programs starting in January 2014 ……

 

 

 

If you can only see your personal trainer once or twice per week, why not supplement your personal training workouts at one of the 24 hour gyms Jetts Fitness or the like. More and more people are working till late and can’t fit in their usual fitness in during usual gym hours. Of course I would alway recommend having a personal trainer as well just to keep you on track and build on your specific goals. Personal trainers also keep you motivated and compliant with your gym routine.

If you are thinking of joining a gym outside of usual hours then you might not have a personal trainer available at your 24 hour gym, so here’s a basic programme to get you on your way if you don’t have one.

Start off with:

1. 10 minute workout on a cross trainer, treadmill or bike with little resistance;

2. Break up your cardio with strength training using the free weight or machines, for bicep curls, tricep extensions, flies.  Try to keep your reps low initially to 5-10 but the weight you are using should be very hard at rep 10. Heavier for bicep curls, bit lower for tricep extensions and flies so you might want to start off at 2-3kgs or lower. Stick to 2 sets of each and alternate between the three.

3. Cardio between your strength sets, get back on your cross trainer and pick up the pace, go on for 15-20 mins and use one of the programmes, set it for 15-20 mins, rolling hills, intervals or the like.  You can do this on the bike, treadmill or x-trainer.

4. Legs and Bums – leg press, smiths machine for weighted squats, or fitball squats with some 3kg weights are always good as well as lunges.  Keep your reps to 10-12 initially, but try to get to 3 sets.

5. Warm down with another cardio machine at a lower resistance for 5-8 mins.

6. Work on your abdominals, use a fitball for usual crunches, oblique crunches, etc, there are lots of abdominal exercises you can do not laying on your back but you’ll need to ask one of the personal trainers at the gym or contact me for more information on that!

7. Stretching programme is a must, basic stretches include, hamstring stretch, quad stretch, glute stretch, hip flexor stretch, lower back stretches, upper body stretches and neck stretches.  See my earlier posts for a stretching programme or contact me for more information on this.

Remember that all exercises are not for everyone and you may have specific strengths and weaknesses so take care when doing all exercise to get your technique right.

Gym’s usually do provide an assessment but the 24 hour gyms may not always have a personal trainer on hand. It is worth consulting with a personal trainer to get a programme that’s right for you.

Angie Hazell is an experienced personal trainer specialising in women’s fitness and family fitness, please contact for more information on specific exercises or look through the blogs for more exercise posts.  Create Health & Fitness personal trainers perth services the Perth metro area and surrounding suburbs including, Mt Lawley, Mt Hawthorn, North Perth, Subiaco, North Beach, City Beach, Floreat.