Cheap Easy stir fry

Brown rice to serve (1/3 cup cooked per person)

2-3 Lemons/ 1 cup lemon juice

Orange

Various veg

Broccoli

¼ red cabbage

Handful chopped fresh spinach

1 blade steak

3-4 stalks celery

1/4 cup reduced salt soy or tamari

1 tablespoon fish sauce

1 tablespoon oyster sauce

1. Chop all veggies roughly including broccoli

1. Finely slice steak into very thin pieces. If they are long chop into thirds also to make it stretch further
2. Saute the steak pieces in a little of the lemon juice which will help it cook

 Once sealed add all the veggies to the pot. Add remaining lemon juice and  freshly squeezed orange juice, soy, oyster and fish sauce.
 Put heat on low and steam until veggies are just tender ( so they retain nutrition)

 

Serve with 1/3 cup cooked brown rice per person.  (Mix through to give dish texture rather than serving on a bed of rice.)

5 QUICK SWAPS WITHOUT THINKING "DIET"

1.WHITE RICE AND PASTA

Made from refined white flour contain little nutrition and also spike sugar levels and if you don't burn that sugar away, it turns into fat.  

   Swap  for: 

Brown Rice
Wholegrain Pasta
Quinoa
Spaghetti Squash
Grated Cauliflower 

  2. SALAD DRESSING

 

 Containing lots of unwanted calories and additives. Even the diet or "free" varieties may be low in fat but make up for the lack of fat in sugar.

Swap for:

Mustard

Balsamic vinegar

Lemon Juice 

Olive oil (cold only)

 

 

 

3.COOKING OIL

 

Did you think vegetable oil was healthy? Wrong. There is no such thing as an oil made from vegetables. Most oils (especially cheap ones) are blended together with all sorts of nasty ingredients. Palm oil is also environmentally damaging to the environment and most are trans fats or convert to trans fats when brought to a high temperature. 

Swap for:

Coconut oil

Avocado Oil

 

 

4. RED MEAT

 

 

Can contain high levels of saturated fat and cholesterol.

Swap  for:

Kangaroo (fat and cholesterol free)

Skinless Turkey breast 

Skinless Chicken Breast

Oily Fish

 

 

 5. FRUIT JUICE

 

 

Much more concentrated in sugar than in their original fruit form and are lacking in fibre. They can spike your sugar levels leading to a sugar crash and irritability and if not burned off, body fat.

Swap for:

Vegetable Juice (no tomato)

Water

6 Quick snacks that WON’T break the diet

2 Multigrain or rye Ryvitas with cottage cheese and ¼ avocado OR 95g tin tuna  with salad

½ cup full fat plain greek yoghurt  with a sprinkle of cinnamon or LSA mix and  berries. Add a sachet of natural sweetener such as Natvia if desired. 

 

 Veggie sticks such as celery, capsicum and carrot with hummus

Hard Boiled egg

Handful of plain popcorn

1 Rye toasted Pita bread with homemade Guacamole

Suffer from Anxiety? 4 Foods to help manage it

Anxiety can be such a crippling thing to deal with. Of course people suffer from all different levels of anxiety from  feeling a little bit low or nervous, to full blown panic attacks which can even have physical consequences such as vomiting, sweating and shaking.

 If you do suffer from some form of anxiety it is really important that you talk it over with your GP to get the appropriate advice and help.

In saying that though there are things  that you can add to your diet to assist your overall anxiety management.

Almonds

Almonds contain iron which can assist in brain fatigue which can be a cause of anxiety. The also contain zinc which is important for creating a balanced mood.

 Blueberries

So many benefits come from blueberries with them having such a high anti-oxidant count. It is also believed that they have a natural sedation effect.

Wholegrains 

Wholegrains make you feel full which is important to prevent anxiety. They also contain tryptophan which converts to serotonin. Seratonin is what helps keep you calm.

Chocolate

Yes I hear you celebrating! Chocolate has an effect on our body by reducing cortisol levels. Cortisol is the stress hormone our body makes. Just make sure you are eating the dark chocolate variety ( more than 70% cocoa) so you are not consuming unnecessary sugar and remember portion control!

Lastly stay away from all foods high in sugar, fried and fatty food, alcohol and high GI foods as these can make anxiety worse.

Berry and choc swirl yoghurt

 Measurements are per person

4 tablespoons of full fat greek yoghurt

10-12 frozen blueberries

1 natvia stick

1 tablespoon choc protein powder

 ( natures way)

1. Put yoghurt, Natvia and protein powder in bowl and mix thoroughly

2. Heat blueberries in microwave until defrosted. This also helps make them sweeter

3. Once defrosted, add blue berries and gently fold them through until yoghurt goes swirly

4. Enjoy

Go Natural- 6 Ways to ease Muscle Cramping

Muscle cramps are something that can either bother you a little bit or escalate into full blown agony. Either way you don't want to have them.
Here are some natural solutions to try before you reach for the pill packets.

Epsom salts

Not only do they ease your muscles (best time is post workout) but they also aid in detoxifying the body. If you are planning on doing a juice cleanse it is recommended you have an epsom salt bath before the night of the cleanse and every day for for the first seven (depending on how long your detox is) It will help pull all the junk from your skin and allow it to escape without the breakouts that often occur in the early detoxing stage. Add one third of a 250g box to the bath.

Ginger

This little root has powerful anti inflammatory properties. Add it to your food, juices or vitamin supplements. Also great for women at that time of the month. It can also help you deal with stress.

Tumeric

Such a versatile in its healing properties, tumeric is known for helping aid arthritis, lowering cholesterol and treating liver conditions. It's flavour isnt overpowering so you can add it to most of your cooking for maximum benefits.

Heat

Applying heat directly to a muscle will help relief minor pain and allows the muscle to relax. The warmth will also assist in expanding the blood vessels leading to better blood flow.

Coconut water

A yummy drink that contains a whole heap of electrolytes that assist in balancing magnesium, potassium and calcium which is the main reasons for cramps.

Interview with International Fitness Model- Christina Hailkolopolos

How did you begin in the fitness modelling industry? 

 

I started to hit the gym to get my confidence up as I needed a boost after my then waste-of-a-time boyfriend, cheated. See? Girls, this can happen to anyone. So when someone is an ass, pick yourself up and make yourself stronger! You can do it, and you’re absolutely worth it!
Through my experiences I really believe if you do good things by others, good karma comes back around. One day while I was training, a sups company approached me. I wasn’t sure where it would lead me but I accepted the opportunity. After one shoot my photos went viral, I have since featured in almost sixty websites, four mags and all that within one year. 

what sort of  workout routine do you have to do to keep in shape?

My current weekly workout routine is:
Monday: Shoulders, Abs Tuesday: Legs Wednesday: Biceps, Triceps, Abs Thursday: Back Friday: Light over all workout, Abs Saturday: Rest Sunday: Rest > Cheat meals ; )

How strict is your diet?

My Daily diet consists of

Breakfast: Oats + Protein Powder + cinnamon + berries Snack: Protein Shake Lunch: Brown Rice + flavoured tuna + almonds, green salad (balsamic vinegar) OR Chicken breast + Greek salad, 1 plum Snack: Protein smoothie (check my FB for the recipe) Dinner: Chicken breast or fish – brown rice (if I trained in the evening) or just Greek salad (if I trained in the afternoon) Snack: Protein Shake

What are the most important foods  for someone wanting to achieve the ultimate body to consume? 

1.  Chicken Breast
   Quinoa
   Brown Rice
   Tuna
   Sweet potato
   Broccoli
   Tomato
   Citrus fruits
   tuna , chicken breast, green salad leafs, eggs, quinoa, brown rice, sweet potato, tomatoes, citrus fruits, and broccoli. - See more at: http://www.rippednfit.com/lifestyle/christina-halkiopoulos-tv-host-fitness-model/#sthash.7PkzRL3B.dpuf
   
   

    

    What sort of opportunities have come from being a fitness model? 

   I have been in photo shoots here and overseas, featured in magazines, a music video and been a TV presenter. I also recently met my idol Arnold Schwarzenegger when he came to Australia in June this year.  

   
   Who is your inspiration?  

Jamie Eason. I used to have a picture of her on my fridge which i tore out of a magazine. At the time i didn't even know who she was only that i wanted to look like her! Now I have met her in person.

 

Make sure you have tuna , chicken breast, green salad leafs, eggs, quinoa, brown rice, sweet potato, tomatoes, citrus fruits, and broccoli. - See more at: http://www.rippednfit.com/lifestyle/christina-halkiopoulos-tv-host-fitness-model/#sthash.Pp2BGLGy.dpuf

Make sure you have tuna , chicken breast, green salad leafs, eggs, quinoa, brown rice, sweet potato, tomatoes, citrus fruits, and broccoli. - See more at: http://www.rippednfit.com/lifestyle/christina-halkiopoulos-tv-host-fitness-model/#sthash.Pp2BGLGy.dpuf