News

Monday, April 8th, 2013

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!

 

 

 

 

 

Wednesday, November 21st, 2012

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 ……

 

 

 

Sunday, January 29th, 2012

NEED TO KNOW MORE?

As a Nutrition Student,  I don’t usually recommend anything other than fresh, real food and exercise, but having witnessed the life changing benefits first hand of a number of people, I would recommend these products to anyone. Better sleep, increased immune function, weightloss, lower blood pressure, lower diabetes risk, improved skin appearance and much, much more energy. These are just some of the benefits of the programme when followed correctly.  Of course, I couldn’t recommend any programme without exercise so with a minimum of a 30 minute brisk walk per day, it really is a programme that anyone can follow.  For added exercise, join one of our group training sessions, see our group timetable for sessions or personal training is another available option.

Isagenix products are extremely well researched, are produced from natural ingredients and most are gluten and lactose free.

Real results, I use these products everyday to be able to keep up with my 15 hour work and study days!

For more information see www.createhealthandfitness.isagenix.com

 

Tuesday, September 13th, 2011

Almond Lamb and Pumpkin Couscous (click here for tonight’s dinner recipe)

TUESDAY

This week’s dinners are inspired by Morocco and Mediterranean style foods, spices, olive oils, veggies, delicious!

Morning brisk walk: 30 – 45 mins

Brekkie – 1/2 pink grapefruit, muesli and yoghurt.

Snack – vita wheat crackers and lite cream cheese with cucumber

Lunch – 70g of roast chicken, 20g tasty cheese, mixed olives, salad of watercress, basil and spinach with marinated capsicum. 1 x apple

Snack – orange and handful of mixed nuts.

Dinner – See dinner recipe.

Exercise – Join us at Hyde Park at 4.30pm for a group class or find your local rec centre which will have a variety of classes available.  Other options: go out for 1 hour tonight, interval training of jog/sprint, include hills, lunges, squats, push ups, crunches, squat jumps, 3 sets of 15 each exercise.  Remember to warm up with at least 10 mins of brisk walking and cool down/stretch.

Stretch, relax, read or do yoga late in the evening to wind down.  Try putting on a dvd or ipod and do some guided yoga or meditation.

Remember to write in your “me” Diary!

Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages for free. Monthly memberships are available for $15 per month.

 

Thursday, September 8th, 2011

THE WEEKEND

So, the weekend is slightly different, sometimes a bit harder to exercise and eat well. But we can try….

Saturday night meal…Mediterranean Turkey Breast Steaks (click here for your dinner recipe)

Exercise first thing on Saturday morning with your partner, friend or kids.  If you have a family, make it a family thing. The weather is going to be fantastic so why not take yourself to the beach.  Beach walking or running is excellent exercise.  Gardening is also a great option, you might be surprised at how much hard work it actually is.  So the idea for the weekend is the more activity the better.

Saturday is a good day to have some “cheat” foods, whatever that might be for you, just don’t over do it.

Remember to keep putting notes in your “me” diary which helps to keep you on track.

 

Dinner Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages. Monthly memberships are available for $15 per month.

Thursday, September 8th, 2011

FRIDAY

Fish Parcels with Lemon, Dill and Onion (click here for tonight’s dinner recipe – takes 10 mins!!) 

Brekkie – 1 x slice of grainy toasted bread and lite cream cheese with tomatoes and lots of cracked pepper

Snack – 1 x piece of fruit and a handful of mixed nuts, include brazils and walnuts

Lunch – chicken salad 50g, lots of dark leafy greens, flax seed oil, sesame seeds. Add a small grainy roll.

Snack – 1 x piece of fruit and handful of seeds.

Dinner – Fish Parcels, per recipe super quick!

Exercise – Try exercising at lunch time today instead of in the evening. Go out for a brisk walk for 45 mins or if you are able to shower at your office, try a walk/jog again but try 2 mins jog, 1 min walk or attend a class. Take one of your workmates with you for motivation!

If you are going out for after work drinks, try to stick to no more than two, if you have access to gin or vodka, choose one of those and add soda with fresh lemon.

Remember to write in your “me” Diary!

Enjoy! Angie :o)

Dinner Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages. Monthly memberships are available for $15 per month.

 

Wednesday, September 7th, 2011

Balsamic Beef & Sweet Potato Mash (click here for today’s recipe, the quantities are for one person so just double it, etc)

WEDNESDAY

Brekkie – Protein shake with Berries, cinnamon, honey. 250mls

Snack – Greek yoghurt and mixed nuts.

Lunch – Grainy Roll with salad and your choice of protein

Snack – 1 x piece of fruit

Dinner – Beef (or if you are vegetarian, make this recipe with a large field mushroom).

Exercise – Brisk walk, including intervals per yesterday’s plan. Add in some lunges, squats, push ups and tricep dips, try sets of 10 – 15.

Stretch, relax, read or do yoga late in the evening to wind down.

Remember to write in your “me” Diary!

Enjoy! Angie :o)

Dinner Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages. Monthly memberships are available for $15 per month.

 

Tuesday, September 6th, 2011

Fusilli Pasta with Salmon & Baby Spinach (click here for tonight’s dinner recipe)

TUESDAY

Morning brisk walk: 30 – 45 mins

Brekkie – 1 slice of rye bread or grainy bread toasted with fresh avocado and sliced tomatoes and lots of cracked pepper.

Snack – 50g of sliced turkey and 1 x apple

Lunch – pita pocket filled with salad veggies and your choice of protein

Snack – low fat vita wheat crackers and lite cream cheese x 2

Dinner – Salmon and pasta (see recipe), note that the quantities are for 1 person only just double for 2, etc.  The recipe within the planner provides you with the choice of how many people you want to cook for then produces a recipe and shopping list for you. So easy!

Exercise – Join us at Hyde Park at 4.30pm for a group class or find your local rec centre which will have a variety of classes available.  Other options are: going for a walk for a minimum of 45 minutes but include some jogging intervals, walk for 5 mins then add in a 1 min jog and continue (this is for a beginner).  If you have a dvd or a wii, put it on!  I totally recommend Just Dance 2!!

When you go shopping – buy yourself some flowers to brighten up your home, a nice colourful bunch!

Stretch, relax, read or do yoga late in the evening to wind down.

Remember to write in your “me” Diary!

Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages. Monthly memberships are available for $15 per month.

Sunday, September 4th, 2011

Welcome to Skinny September!

With Spring in the air and summer upon us, what better timing than now to start getting fit and healthy.  You will find daily posts for your Skinny September Coaching Guide on our Blog, Twitter and FB pages to keep you organized and motivated so there’s no excuse!

This is a guide only but should give you enough information to make your healthy regime effective.  Always check with your doctor before starting a new diet or exercise programme if you are unsure of your health or have existing medical conditions.

If you are looking for a more personalized programme then a Create Health & Fitness Personal Training Package, nutritional consultation will be more appropriate for you.

Preparation for the week ahead is key, when you start to prepare yourself, your family, your meals and exercise clothes for the week you will find that you are more likely to keep to the plan.

So just a few pre-programme tips….

  1. Mindset – you need to have the right mindset when starting out with any life changes or just getting back on track with your health programme. You must commit to small changes and make the decision that you are going to be kinder to yourself.
  2. Time – make sure you factor in the time it takes to go shopping, prepare meal batches and exercise, essentially make some time for yourself for a change.
  3. Just do it as Nike says – don’t think about it, just put on your trainers at the time you are supposed to and just do your exercise.  If you think about it too much, you will end up talking yourself out of it and justify why you can’t do any exercise. Try to remember how good you feel after putting in the effort to exercise and why you are doing it.
  4. Posting your progress and connecting with other Create Health & Fitness followers will also assist with your commitment to your health regime. Tell us what is happening to you, share any time saving tips you have that are helping you along the way.  Sharing your goals you’re your journey helps you to achieve them!

 

First thing, preparation:

Are your exercise clothes ready to wear? No? Find them and put them out somewhere you can see them. Where are your runners? Find them and have them ready along with your water bottle and ipod? They all need to be easily accessible.

Your ‘me’ diary, if you don’t have one, just open a blank document on your computer and start making notes of your weight, how you feel, where you would like to be and by when.  Take a picture of yourself now and put it in your diary. The purpose of this is so you can write down everything you eat, do and feel every day for at least 2 weeks, when you see what you have consumed in a day it can be a bit of a shock and motivating at the same time.  It is also a good way to identify any food sensitivities you may have.

Food shopping: make sure you have a stock of fruit, vegetables (including green leafy), nuts and seeds, some low fat crackers, yoghurt, eggs, muesli or porridge, wholemeal/grainy bread, brown rice, cheese, tinned beans (lentils, chick peas, adzuki beans, etc), canned tuna or salmon, corn thins, low fat cottage cheese. Wholemeal wraps are also a good thing to keep in the pantry.  Lean cuts of meats, poultry and fish, no processed meat though.  Clear out your pantry of any sugary snacks that you usually have, that will be detrimental to your progress.

So use Sunday evening and Monday to prepare yourself for the days and weeks to come. Try to go for at least a 45 minute walk on your first day and get all the necessary healthy foods to start your plan.

Monday Meal Examples

Pre-exercise – 1 x apple

Morning brisk walk – 45 mins

Breakfast – bowl of natural muesli and yoghurt with fresh fruit

Snack – handful of nuts and seeds, plus one piece of fruit

Lunch – tuna salad with dark leafy greens, and capsicum, add ½ cup of brown rice

Snack – 1 x piece of fruit or a piece of wholegrain toast and peanut butter if you are working out.

Dinner – protein (less than 80g), fresh vegetables and roasted sweet potato

Saturday, August 20th, 2011

Vegetable Slice This is a great slice that you can make then freeze in portions for lunches.

This recipe makes enough for 9 slices.  I put in lots of mediterranean veggies to make it a really nutritious and filling slice. If you aren’t vegetarian then you might want to add in your choice of meat.

 

 

 

You will need:

1 cup of gluten free flour

1/4 cup of olive oil

5 eggs

1 cup of mixed olives including some stuffed with fetta (or you can add in your own fetta)

2 large mushrooms

10 – 15 cherry tomatoes or sundried tomatoes (sliced in half)

1 red capsicum

4 stems of fresh basil (leaves only – sliced)

1/4 finely sliced or grated zucchini

1/2 cup of strong parmesan cheese

Rock salt and cracked pepper to taste

 

Directions:

Pre-heat your oven to 180

Chop and slice all your vegetables

Mix eggs with flour and olive oil, add salt, pepper and cheese.

Combine all other ingredients well and place in a shallow baking, then sprinkle with cheese and any further seasoning to taste.  Bake for at least 20 minutes (this depends on the depth of your tray, cooks better in a shallow baking tray).

Serve with a light green salad or on its own.

Let me know if you make it and if you added anything to make your own version!

Angie :o)

 

This recipe was made by Angie, Director of Create Health & Fitness, the healthy living specialists!  Personal Training, Lifestyle advice and Products.  We provide training to the surrounding areas of Perth including, North Perth, Mount Hawthorn, Mount Lawley, East Perth, Subiaco, Leederville up to Joondalup.