When it comes to starting a wellness program, it’s a lot more about where your mind is at rather than the actual program itself.

There are so many doubts, outside barriers, inside barriers, thinking you could never do it, or a physical barrier that if you could only get a bit of help you could start on your health story. It could be that you feel you won’t be supported, won’t have time, you’re too stressed and busy at work, be laughed at for trying, or being told you won’t achieve something.

That’s where your brave chicken pants come in. Everything and everyone, needs to be a little bit brave, believe in themselves that it is achievable and that they can do it. If a chicken can cross in front of a dog because it has a very strong will to be where it wants to be to get food, then we can all take a feather out of it’s wing and try it ourselves. Sure it’s going to be difficult, it’s going to take a lot of courage to start something new, but if you just believe that it’s achievable, and that you CAN do it, then it’s there for you to take. Now that’s not to say that it’s just a flip of a switch and you will say, yes I can do. You need to have the why, or the strong will to get started.

To achieve a weightloss or a wellness goal, a new strong health story and maintain it, is something that starts in the mind and is something that needs consistent support. Weightloss and wellness is not just about vanity, it’s about preventative health, being strong and independent into the future.

So go on, put your brave chicken pants on and reach out for some health coaching help. Health coaches are here to support you achieve wellness for your future.

Diet, Nutrition, Recipes

Veggie Squishie Bites

CreateHealthFitness Nov 12, 2018Nov 12, 2018

Veggie Squishie Bites

This is a recipe you can make with the kids as a veggie snack alternative for their school lunches or you could have alongside your evening dinner.

You can use any combination of vegetables but this is what I used:

1 x bag of small Sweet potatoes and 2 potatoes, mashed and seasoned as preferred (salt, pepper and some olive oil spread, you could use a little bit of butter). (Leave skins on for extra fibre and texture)

1 x zucchini roughly chopped up in a blender – cook for a few minutes just to take away the rawness of the zucchini, then sieve off the liquid.

1 x apple roughly chopped up in a blender.

Craisens – you’re choice just enough to add a sweetness to the mix.

Parmesan – about a tablespoon but again, to your liking.

Lightly roasted Fava Beans (in the health food section of coles) (blitzed, these are your crumbs)

You could add other veggies, just blitz them in your food processor but I used a nutribullet just for speediness.

Mix it all up together, season as preferred, use herbs and spices.

Take small spoons of the mix and make into balls or small patties and roll in the crumb mix. No eggs required (unless you want to).

You can eat these as is as everything is already cooked or you can lightly pan fry for a crispy outer crust!

Let me know if you make any tasty variations that we should know about!

Enjoy 🙂

Diet, Health Tips, Nutrition, Personal Training, Recipes

Gluten Free Mint, Ginger, Dark Choc and Lemon Curd Mini Cheesecakes

CreateHealthFitness Oct 3, 2018Oct 4, 2018

These little treats are made with my own personal dietary requirements in mind and I like to have a sweet treat that doesn’t give me some kind of reaction. My diet is very unique to me but everyone seems to like these!

I made them with the ingredients, all without any nasties, but it was actually hard to find even Ricotta that didn’t have some kind of thickener or artificial ingredient in there. Others that are non-artificial I have trouble with even come down to rice malt, agave, stevia, maple syrup, coconut cream, certain fruits, but this is all down to years and years of careful monitoring and mindful eating, being a food detective! Dairy I can tolerate a limited amount on a daily basis, and is one of my faves, but not the lite versions weirdly, but happily for me!

OK, so, what I sourced for these is the following:

– Totally delicious all natural lemon curd from Barkers New Zealand

– Ricotta cheese by Perfect Italiano, had the least amount of nasties in it

– Light sour cream Coles version

– Gluten free Ginger Snaps – but you can make your own, I just didn’t do that this time

– A fresh lemonade (lemon/orange), the rind and juice or you could use a lime

– 80% dark chocolate, find a good quality one

– Fresh mint leaves, 24 to coat with chocolate and 24 leave fresh

Mini cupcake tray – 24 total or just mini cup cake papers

Method

Melt enough chocolate to make 1/2 cup of melted chocolate, say half a large bar.

When it’s melted, add a very tiny dash of olive oil to keep it in a smooth consistency

Grab a clean little paintbrush or a pastry brush and paint about 24 leaves with a thick layer of chocolate, then put them in the fridge or freezer.

Take the large container of Ricotta cheese and add to a bowl with 3 tablespoons of sour cream, and the zest of one or two of the lemons/lime then quickly pour in the rest of the melted chocolate. This will then create some shards of chocolate in the mix, giving it a bit of texture. Add in the the juice of a lemonade (or lime/lemon), mix. It doesn’t need any sugar or sweeter.

Crush up your ginger snaps by putting them in a bag and smashing them with a rolling pin, but keep them rough, not a totally smooth mixture.

Grease your mini cupcake tin with either a bit of oil or butter, add your ginger biscuit mix to the bottom of each tin.

Lemon Curd Centres

Add 1/4 teaspoon of lemon curd to each mini cheesecake.

Pour in the cheesecake mix so it’s full. Top with zest.

Take the leaves out of the freezer and carefully remove the mint leaf. This process needs to be done quickly because your hands will melt the chocolate fairly quickly.

Use the fresh mint leaves to decorate next to the chocolate ones.

Put the finished cheesecakes in the freezer to set.

When you take them out they will keep their shape, just pop them into the fridge.

You may have some leftover cheesecake mixture, you can make additional ones or try a different flavour.

Keep them in the freezer as treats for when you need one later.

Enjoy!

Angie 🙂

Diet, Exercise tips

Some Quick Fatloss Tips!

CreateHealthFitness May 10, 2018Jun 27, 2018

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.

Blood pressure, Diabetes, Diet, Exercise tips, Health Tips, Personal Training, Weightloss

Isagenix Health & Fitness Plan Week 1! I’ve lost 3kg in 5 Days!

CreateHealthFitness Nov 9, 2017Jul 3, 2018

OK so I am a personal trainer, but even personal trainers can gain a little weight right? Yes that’s me, i’m normal, I do eat nutritious food and am vegetarian but my work hours, late nights and stress have all contributed to this weight gain, lack of sleep and general feeling of being unwell all while trying to keep up and provide a good service to my clients.

Quick action is needed now or I won’t be able to continue cope with my Personal Training, running the business, my legal office work, my study load and my poor family does suffer I have to say, and perhaps others too! Does this sound familiar to anyone?! oh and I’m getting older. YEY!

Enter, The Isagenix Programme

So Isagenix is about top quality nutrition, stress management and anti-ageing, brilliant, exactly what I need.

Well it’s week 1 of my Isagenix programme and I have to say I am really surprised. I am notoriously sceptical of these programmes but I really am pleasantly surprised. The first thing that I noticed was fluid loss, the second thing which has really, really made a huge difference this week is sleep, and quality of sleep. It is AMAZING. I get up at 5am every morning and I don’t finish work until 8.30pm at least 3 nights per week. I have to say, I’m tired, usually, BUT this week I can’t believe how much better I feel. I actually feel awake and well, better than I have felt in ages. My skin is better, and my eyes are clearer, already, in one week!

The rest I can show you in pictures.

I started on Tuesday with a health check at Chemmart in Mt Hawthorn, they were awesomely nice there, I generally do measurements and BMI for my own clients but they also do cholesterol and glucose tests right there, which I can’t do, which is so it’s so easy! I don’t get any kickbacks from Chemart by the way. But it’s a great initiative. Had I done my own checks I may have just tried to deny my weight and BMI!

See the photos for my starting results. Apart from having already low cholesterol and on the money BP due to my own exercise and diet programme, my BMI was obviously not good, scary and my waist, definitely not where I usually am. Horrified actually for a trainer to have this waist measurement. I’ve obviously been in denial!

I am 170cms tall

On Tuesday My Waist was – 86cms (Bad)

My weight 72kg

Now see my results, bear in mind I started my programme on Tuesday!

I have an Isagenix 1/2 shake and a zucchini slice for brekkie (eggs and zucchini baked in the oven)

– An isagenix bar for lunch

– some nuts and fruits for snacks or 1/2 Shake with berries

– and then a nutritious and portion controlled dinner.

Not too hard is it?

Amazed actually, I’m beginning to think that this programme is really amazingly good!

The science behind these products has come from years and years of testing, with nobel prize winning scientists, they are obviously doing something right!

I have already come down 1.5 cms from my waist, lost 3kg since Tuesday and I measured this on Friday morning. You can see the evidence from the pictures. I’ve also been on crutches all week due to an ankle injury but hopping around on those is incidental exercise at its best!

I think the bit that I’m most excited about is that I have more energy and I can sleep. Sleep really does retain weight and fluid around your middle.

I’m off to hit the books again, as I have an assessment due for my Advanced Coaching, I’m hoping for an equally great post for next week!

If you are on any medication or have health conditions it’s best to get your doctor’s approval first before embarking on any change of lifestyle.

If you want more info on this system please see www.isagenix.com or feel free to ask me any questions.

Holistic coaching strategies for a healthy future

Category Archives: Diet

Self belief goes a long way when it comes to managing your weight

Veggie Squishie Bites

Veggie Squishie Bites

Gluten Free Mint, Ginger, Dark Choc and Lemon Curd Mini Cheesecakes

Some Quick Fatloss Tips!

Isagenix Health & Fitness Plan Week 1! I’ve lost 3kg in 5 Days!