Category: Nutrition

June 23, 2015 Suzie

Ingredients mtbls
2 tablespoons rice bran oil
1 medium brown onion, chopped finely
1 clove garlic, crushed
1 teaspoon ground cumin
1 teaspoon ground coriander
½ – 1 teaspoon cayenne pepper (depending on desired heat)
750g beef mince (we used heart smart, but this can become dry, test)
800g crushed tomatoes
400g can kidney beans, drained, rinsed

Guacamole
2 medium avocados
1 medium tomato, seeded, chopped finely
1 small red onion, chopped finely
2 teaspoons lime juice
1 teaspoon ground coriander

 

Method
1. Heat half the oil in large frying pan; cook onion, garlic and spices, stirring, until onion softens.
2. Combine beef and onion mixture in medium bowl. Using hands roll level tablespoons of mixture into balls.
3. Heat remaining oil in same pan; cook meatballs, in batches, until browned all over.
4. Bring tomato and beans to the boil in same pan. Reduce heat; simmer, uncovered, about 5 minutes or until mixture thickens slightly. Return meatballs to pan; simmer, uncovered, about 10 minutes or until meatballs are cooked through.
Guacamole: mash avocados with fork in medium bowl; stir in tomato, onion, lemon juice and coriander.

 

Tip – Serve meatballs topped with Guacamole. This dish also goes brilliantly with the zucchini pasta and also the basil pasta recipe in this recipe book. It was a real winner with the family!

 

May 21, 2015 Suzie

Brrrr perfect weather for soup!!!! ChunkyChickenSoup2

Just a taste of the many recipes from Winter Warmer Recipes. Available now for instant download Only $5, click here to grab your copy

 

Chunky chicken soup

Ingredients
1 tablespoon oil of choice (we used ghee)
1kg chicken thigh fillets
2 medium carrots, chopped coarsely
2 medium onions, chopped coarsely
2 cloves garlic, crushed
2 medium potatoes, peeled, chopped coarsely
2 trimmed celery stalks, chopped coarsely
1 can crushed tomatoes
1 litre chicken stock
½ cup tomato paste
2 teaspoons smoked paprika
2 medium zucchini, chopped coarsely
Salt and pepper to season
400g cannellini beans (we used canned, drained and rinsed)
Fresh parsley leaves to serve (optional)

Method
1. Using a pot heat oil on medium heat.
2. Add onion, garlic, cook for approx 1 minute until softens. Add carrot, potato, celery, cook for approx 2 minutes.
3. Add paste, tomatoes, smoked paprika and stock in large saucepan. Bring to boil, reduce heat; simmer, covered for 30 minutes.
4. Add zucchini and seasoning, simmer, uncovered, further 30 minutes.
5. Take off the stove, then add beans, stir through. Serve topped with fresh parsley leaves (optional).

 

Tip – This recipe can be made 3 days ahead; keep, covered, in refrigerator.

May 6, 2015 Suzie
I've made a few notes! hah
I’ve made a few notes! hah

Paleo is the new in thing, or the new fad diet or the most evil thing ever brought to us by that evil Pete Evans…… come on.

“You want me to eat what for breakfast??” Was my first ever reaction to the Paleo diet. I distinctly remember Back in 2008 when I was first starting out as a personal trainer talking with my mentor about this Paleo diet. There was a reason the cavemen died, why would I want to eat like them?! Now this is way back before Paleo was ‘the new thing’ along with Crossfit but don’t get me started on that too. (Quick joke – If you do both Paleo and Crossfit, which do you tell people about first……. AAAAHHHHHHHHAHAHAHAHAHA)

My mentor Joe explained why we should be eating this way and all the benefits, I trusted him so I decided to give it a go. I followed the Paleo diet perfectly and even recorded my experience via podcasts (links coming soon).

If you have been able to escape all the social media hoohah about the paleo diet and have never heard of it, wow, well done. I have a few books on paleo but the original book which was written by Loren Cordain phD and was my go-to-guide back in 2008. Basically it is about following the diet of the paleolithic man. That as humans we have not evolved enough to process foods such as grains, dairy or anything processed etc.That we should eat foods that our bodies were designed for and in doing so live much healthier lives. These foods were pretty much the following:

  • Meat
  • Nuts
  • vegetables (there are some restrictions with these as well)
  • water

That’s it. You were allowed cheat meals which became the highlight of my week, but that’s it. There’s a whole long list of what not to eat but let’s not put a dampener on this article.

Now here’s a break down on my experience.

  • Yep I lost weight, I did not lose muscle and was quite toned as I wasn’t retaining any fluid.
  • Constipation was a thing though and that sucked.
  • After I got over the previous point my energy came back and I felt good.
  • It was social suicide. Going out was very hard.
  • People did not agree with me and how I was eating. Any negative bodily reaction I had, i.e feeling tired or a sniffle was due to ‘that diet’.
  • Back then there wasn’t a whole lot of info about making the paleo diet socially friendly or interesting recipes.
  • It got boring and hard to follow so I came off and enjoyed a ‘relaxed’ version.

 

Ok so when I started noticing Paleo on Facebook a lot I thought oh good it’s getting popular. Then when I saw Pete Evans on his Paleo Way crusade I honestly got annoyed. At first. I got annoyed because this way of eating had been around for ages and everyone thought I was crazy when I suggested it but now that a celebrity has put his name to it it’s cool and it’s the new thing. How annoying! (p.s some of us trainers at the gym were already getting stuck into Crossfits in 08 before it was EVERYWHERE… how cool are we 😉 haha). Anyhoo I was annoyed at Pete Evans and that now all anyone in the female/mother characters in my social life would talk about was Paleo, even though they thought I was weird back in the day. After getting over myself I realised hang on, good on Pete Evans. Admittedly I haven’t read all the sections in his Paleo Family Food cookbook (which I received for my birthday). I’ve been told he can be a little strict and preachy, which is a total turnoff. But I have tried some of his recipes and they are damn good! I have to say good on him for being able to provide normal sounding recipes that resemble everyday meals. He’s just delivered them in a healthier way. When I first did Paleo diet I would have loved some of his recipes… there’s bacon in everything!! lol ok that’s a slight exaggeration, but there’s a lot of yum stuff in there.

I don’t know why a lot of people are getting super hatey towards him. My general vibe is that he is trying to get people interested in food and enjoy healthy eating  (that or he is trying to take over the world). I think he has achieved this with a lot of people. My hat is off to you Pete Evans for making a previously boring diet flavoursome. Do you have to follow it religiously? No, but perhaps take some of it on board to make some improvements for yourself 🙂

I’ve been having to talk with my clients a lot lately about nutrition. Everyone is so confused and who can blame them with all the conflicting info about there. “Don’t eat this because it’s a grain and we can’t process it vs We need grains for a complete diet” “eat a whole lot of beans for fibre vs beans are bad don’t eat them” “eat lots of fruit, it’s natural and fresh vs don’t eat fruit it’s so high in fructose. Fructose and sugar are the worst thing ever, sugar will ruin your life and the reason you don’t win the lottery every week”.

Geez.

I’m not a nutritionist.

But here’s what I know….

Eating more fresh, natural, organic food is good for your body. It nourishes it and provides lots of good stuff for your insides (i’m highly scientific).

Eating less processed foods is good for your body. Your body doesn’t have to work super hard to break it down and conquer it.

Knowing where your food comes from is important. As we have all learned recently with the frozen berries!!. Isn’t it worth paying that little bit extra to buy local and know where your food comes from?

Have fun in the kitchen! I’ve been experimenting with new healthy recipes and revamping my Winter cookbook. Make healthy cooking enjoyable.

Everybody’s body is different and everyone is going to react differently to different foods and diets. You gotta find what works for you, do it in the most natural and fresh way and just roll with it.

Bon appetit!

 

 

*Please remember I am not a nutritionist, these opinions are my own. I encourage everyone to research and ask advice before making changes to their diet or undertaking a drastic nutrition change.

p.s this article was written before Pete Evans tried to bring out the paleo way for babies and toddlers, NOT a good idea and a book I do not agree with at all

June 29, 2013 Suzie

I had a request for the recipe of a risotto I recently cooked. Now it’s winter i’ve kept a copy of my healthy winter warmer recipes cookbook close to the kitchen. I’m revisiting some of the recipes to see if I can make them even healthier, tastier and time saving. experimenting again is fun!!

This recipe in the cookbook is known as garlic and leek risotto. I’ve added chicken and changed the recipe a bit. last nightrisotto was bleak and cold and I was in the mood for something warm and comforting and super easy, so this was the result….

Chicken risotto with lentils & spinach

Ingredients

1 table spoon rice bran oil (you can use butter but this will increase the fat content)

1 onion diced

2 cloves garlic, crushed

2 cups aborio rice

1 litre reduced salt chicken stock

2 skinless grilled chicken breasts, shredded or diced

1 can of lentils, drained and rinsed (you can use dried lentils, using canned lentils is just time saver option)

1/4 cup grated parmesan (this is optional but tastes so good!)

2 cups of baby spinach leaves

sea salt and cracked pepper can be added later for extra seasoning and preferred tastes

 

Method

1. Heat your oil (or butter) in saucepan. Add onion and garlic and saute until soft.

2. Add 2 cups of stock followed by your rice. Stir, gradually add 1/2 cup stock at a time and keep stirring until liquid has been absorbed. Once all stock has been absorbed stir in your chicken, lentils and parmesan. Continue on heat for a further 5 minutes or until ingredients are heated through. Add spinach just before serving, stir until it just wilts.

Easy!

I recommend this as a sometimes food, You can eat what you want as long as its in moderation and part of  balanced healthy eating. On a cold winters night  this is a lovely comfort food

Tips: to save time you can also use a BBQ chicken (skin removed). To make this recipe a bit healthier you can either substitue or take out the parmesan cheese. You could also add more vegetables, green beans taste delish in this too! Stay with your risotto, don’t leave it, keep stirring and don’t let the bottom burn, you will end up with a beautiful yummy dish 🙂

 

 

May 28, 2013 Suzie

Looking for something yummy for dinner?

Taken from my Healthy Winter Warmer recipe book. The new and improved Suzie’s herby meat patties. A new favourite of mine, tastes great for lunch the next day. You can really taste the difference between homemade meat patties and store bought, there’s no preservatives or sugar and you know exactly what goes into the patties!

 

Suzie’s Herby Meat Patties

 

Ingredients

400g heart smart beef mince

No need for sauce, these are packed with flavour!
No need for sauce, these are packed with flavour!

400g heart smart pork mince

1 brown onion, finely chopped

2 cloves garlic, crushed

1 medium zucchini, grated

1 tablespoon oregano, finely chopped

1 tablespoon basil, finely chopped

1 tablespoon parsley, finely chopped

1 egg, lightly beaten

salt & pepper to season

1 tablespoon rice bran oil

 

Method

1. Using hands, combine all ingredients (except oil)  in large mixing bowl. Ensure all ingredients are mixed thoroughly.

2. Using your hands, roll mixture into small even patties

3. Heat oil and brown your meat patties in batches using a fry pan on medium high. once both sides are browned, cover and steam for approx 2-3 minutes until cooked through.

Tips: I served these patties with mixed green steamed vegetables, they would go nicely with any vegetable or a salad. Patties can be frozen cooked or raw.

 

November 12, 2012 Suzie

 

I’m a big fan of Green Tea, it is rich in antioxidants and known for it’s numerous health properties. Below is a brief overview of how Green tea  can enhance your health and fitness.

Green tea helps us shed unwanted kilos by helping to:
1.    Increase our metabolism (burn more calories/kilojoules throughout the day).
2.    Increase our body’s ability to burn fat (fat oxidation).

While some of green tea’s effect on our metabolism is known to come from the caffeine it contains, green tea doesn’t have as much caffeine as coffee but helps the body burn more energy than coffee.

As well as helping us to lose weight, green tea is believed to have many other health benefits:
•    Reduce our risk of developing many forms of cancer.
•    Inhibit the growth of cancer cells.
•    Lower total cholesterol levels.
•    Improve the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.
•    Help reduce the risk and treat rheumatoid arthritis.
•    Reduce the risk of cardiovascular disease.
•    Helps to strengthen the immune system
•    Help prevent tooth decay.
•    Eliminating free radicals within the body
•    Works to normalise blood pressure levels
•    Helps to fight bacteria and viruses
•    Improves the condition of the intestines by blocking bad bacteria and increasing levels of good bacteria
•    Helps to detoxify the body
•    Helps to stabilise diabetes
•    Slows the ageing process

In order to enjoy these health benefits and others, researchers recommend drinking green tea on a regular basis.

In fact, many recommend drinking between 5 and 10 cups per day to get the full benefits from drinking green teas.

Remember if you have any questions or are concerned about your health always seek advice from a health professional 🙂

September 11, 2012 Suzie

It’s fair to say that Winter knocked me around a bit. I had 4 infections in less than 10 weeks…..ridiculous. I would recover, stay healthy for a week and then catch another virus. I was over it to say the least.

Being sick is no fun for anyone. Being a PT I couldn’t afford to lie in bed and keep getting sick, my training and nutrition got quite shocking, set me back majorly and I was very embarrassed when I would get sick, yet again.

During my last infection I made a declaration of war… war against illness, and I meant it.

Obviously my immune system was not up to scratch, so I went on a rampage to sort it out.

First I did some research and discovered natural ways to boost immunity.

My first stop was Harvard Health Publications:

“Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

  • Don’t smoke.
  • Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
  • Exercise regularly.
  • Maintain a healthy weight.
  • Control your blood pressure.
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep.
  • Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
  • Get regular medical screening tests for people in your age group and risk category.”

But I already did these things so I kept looking and bumped into a site called Ask Dr Sears and he enlightened me with the top 8 foods that boost your immunity

  • Vitamin C. Vitamin C tops the list of immune boosters 
  • Vitamin E.Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. 
  • Zinc. This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. 
  • Garlic. This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. 
  • Selenium. This mineral increases natural killer cells and mobilizes cancer-fighting cells. 
  • Omega-3 fatty acids.
  • Bioflavenoids. A group of phytonutrients called bioflavenoids aids the immune system by protecting the cells of the body against environmental pollutants. 
  • Carotenoids. Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging.

From reading page after page of other sites I was able to pull out a few more tricks:

  • honey
  • green tea
  • lemon
  • ginger

After talking with a nutritionist friend of mine we decided upping my dosage of probiotic was important, which makes sense as your digestive system is related to your immune function.

So this is what I did (and still currently doing):

  • daily garlic supplement (extra dosage), plus including fresh garlic and onion into meals whenever I can (my poor family)
  • lemon squeezed into hot water first thing in the morning
  • doubling up my probiotic while i’m getting myself back on track
  • drinking green tea
  • diligently consuming multiple servings of Vitamin C through supplement and natural i.e oranges, over the day
  • taking my liquid fish oil for my omega 3 fatty acids
  • eating my veggies and fruit
  • LOTS OF WATER! I drink a lot anyway, but decided to up the efforts 😉

So far so good, no one likes getting sick, I for one am going to do whatever I can to prevent it 🙂

If you think someone else would benefit from a boosting their immune system, share this article by using the share buttons below 🙂

 *Photo coutesy of Ping Ming Health

June 25, 2012 Suzie

Healthy food doesn’t need to be bland and boring! Avoid extra winter baggage by cooking healthy this Winter. Warm flavoursome food to get you set for Winter.

For your copy of the instant download cookbook click here

April 26, 2012 Suzie

‘Top 5 reasons healthy eating rocks!’ – wow that enthusiasm felt a little cheerleadery didn’t it. Let’s roll with it!

Ok so I had my little rant as to why dieting sucks ( diet meaning restricted eating) now I want to tell you why you want to do it.

At the risk of sounding cheesy eating healthy really can change your life drastically, for the better.

I’m not new to healthy eating, i’ve been doing it for quite a while now, but like most people i’m prone to indulging and in some cases (cue christmas), over indulging. But this new way of restricted eating doesn’t allow such things. I’m using the opportunity to explore the pros and cons of dieting. Hopefully in this article I showcase the benefits of eating healthy.

While I found restricted eating very hard at first, hence my previous posting, now i’d like to share with you all the positive aspects.

I’ve said it before and i’ll say it again – you don’t know how good you feel until you feel like crap. It’s so true, I think we take it for granted.

Here are my top 5 reasons why healthy eating rocks!

 

1. Health benefits

Adding years to your life, reducing your risk of lifestyle diseases such as type 2 diabetes, reducing cardiovascular disease. Improving immune system, digestive system, the list goes on and on.  My personal favourites that you notice early are increased energy and improved sleep!

 

2. Physical benefits

Even though good health is the most important thing anyone can ever have, it’s the physical benefits that people get most excited about. When you start seeing the benefits of your hard work, it is the best feeling ever! Let me run through some of them, weight loss (who doesn’t like a bit of that), reducing body fat, radiant skin – yep I said radiant, it’s smooth, clear and has a glow. Stronger nails, nicer hair, flatter stomach and that ‘firm’ feeling, nothing beats the feeling when you drop fluid weight and you feel your new firmer body, that’s where the muscles were hiding! Because you have more energy you’re able to be more active, only adding to your benefits.

 

3. Save money

I’m sorry but I disagree in the most part with those people who say that eating healthy is too expensive. Bull. Maybe look at your choices. I’ve been making recipes for 4 people and most of them cost less than $20 in total, last weeks roast chicken was about $10 in total with vegetables and left overs for the next day. When you’re in a food court, that’s a different story, a healthy lunch can cost about $15 as opposed to a cheap and nasty burger, fries and soft drink meal… I can see why people fall into the trap. Since eating restricted i’ve eaten most meals at home or prepared them at home to take with me. This has saved me money and I have still found ways to socialise. Saved money is going towards new clothes of the smaller size variety 😉

 

4. Good influence

I’m not forcing anyone around me to eat the way I do. But I am finding it is kind of rubbing off. Those close to me aren’t eating things  i’d be tempted by around me and told me they’ve cut them out also. My boyfriend is eating healthy too which is a big support. Since I am doing a lot of cooking at home, those who want to be fed must eat my super healthy stuff (they can add whatever they like to it). I’ve had no complaints so far!  When you eat healthy you are showing those around you the benefits and that it is possible for them to achieve those benefits also. Don’t ram the message down their throat, instead be a good example.

 

5. Liberation

Now this one sounds a little silly, but after you refuse foods for quite a while you build strength. This sounds overdramatic I know. But resisting and ditching old food habits makes way for new ones. I’m looking at the positive side, I’ve now learnt exactly what goes into foods and the effect they have on the body. I now have new cooking skills which I didn’t have before, i’m better at flavouring my food naturally and how to make natural fresh healthy food super yummy. I don’t feel tied down to any cravings, yep I used to get cravings for chocolate as most people do I think, but I now know that the world won’t fall apart if I don’t have it.

 

There are my top 5 reasons, although I really don’t think it’s possible to put into words just how fantastic it can be. Your health and physical benefits far outweigh anything else. The best way I can describe it is that when you are fit and healthy and eating foods that agree with your body, you are like a superhero…. yes, just roll with it for a second. A super hero because you realise that you can do everything with ease, things that used to feel hard for you feel super easy, and with extra energy you really do almost feel super human. Everything is easier, clearer and achievable when you’re fit and healthy.

Ok that’s enough cheese 🙂

 

April 23, 2012 Suzie

Word of warning, slight vent ahead!

Without going into too much detail I am having to follow a strict diet for a while for health reasons (nothing serious!) and the process has inspired this post.

This is not a post about why dieting isn’t good for your weight, how it will make you yo yo and put weight back on. It is not about fad diets that are crazy and extreme and not good for your health at all. I am using the word diet in this post in terms of restricted eating, not because I want to lose weight.

I’ve been on a lot of diets in my youth, i’ve wanted to try them all to find the secret to quick weight loss. Now, as a trainer I wish I could go back in time slap myself with some sense. Dieting by your own choice is one thing but having to eat a certain way due to medical reasons is another. I have so much more respect and empathy for these people now, how frustrating it must be to live with it.

Trust me you have no idea what food actually contains until you are restricted. So here are my top 5 reasons why diets suck

 

1. Eating out and celebrations

When trying to choose healthy options in the past I looked at it like I was doing a good thing for myself, I was looking after my body and it was my choice to do so. When you’re restricted on a diet you are not allowed certain foods therefore the freedom of choice is taken. Recently I found myself in 2 predicaments. 1 – I went out to dinner with friends and knowing this in advance I looked up the restaurant’s menu online and chose the best option. In reality what came out of the kitchen wasn’t as healthy as it described in the menu which was very frustrating. 2 -At the next dinner out I asked the waitor for a side salad with no dressing which they declined, seriously how much does a few pieces of lettuce cost??! Having to sit at the table while everyone ate garlic bread was just cruel but hey the ordeal was over with within 10 minutes and then I forgot about it.

Socialising is heavily related to food. I control what I can but what about those things you can’t? Parties, weddings, events? Times you can’t control what food is offered? It’s quite isolating and you often feel like you are being rude for refusing food.

 

2. Peer pressure

There’s something about when your friend goes on a diet, you just want to convince them not to, that they don’t need to they look fine the way they are. That what they’re doing is silly and unnecessary “go on, just have one piece/sip/plate” “why are you dieting for? Don’t get skinny!” Is it that people genuinely don’t understand or that they don’t want you to succeed? I have to say though, when restricted eating is for your health the pressure is mostly taken off.

 

3. Temptation

I don’t think i’ve ever noticed how many temptations there are around me in my everyday life. All of a sudden everything is amplified. People walking past you with a coffee, what’s in people’s trolley’s at the supermarket, the smells out of people’s homes as they cook dinner as your walking/running past, a mother feeding their child a sandwich for heavens sake! People offering me temptations is the worst, it also falls under the ‘being rude by refusing’ umbrella. I must admit that temptations die down after a while, it’s just the idea of it that is appealing. Try attending multiple birthday parties and having to eat your own lame fruit salad in lieu of cake… I still thought the fruit was beautiful though!

 

4. Wanting what you can’t have

Isn’t this, as humans, How we function? The grass is always greener and what not? At first, when I was told I couldn’t have bread I was upset, I don’t know why seeing as I don’t eat bread anyway, but the pure fact that I wasn’t allowed depressed me. Mental strength anyone? I started craving all sorts of random stuff purely because it was on the No No list, luckily that too has subsided.

 

5. Boring

Enough said.

 

This is not an all bad post, if you can read between the lines you picked up that i’ve got a handle on it right? Right? In all seriousness, following a diet can be hard. If you do not have to do so for medical reasons then I advise against it, it can cause health problems and weight gain. Instead, why not CHOOSE to eat healthy, you are not restricted, you can have whatever you want but you CHOOSE not to. You indulge every now and then, that’s normal, but you eat sensibly and eat to fuel your body with highly nutritious foods.

Stay tuned, i’m about to flip this article on it’s head… 🙂

 

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