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Nutrition / Recipes
Food and water are the essence of life. If I can
put it very bluntly, without the correct food and water you will get sick
and die. That statement may shock you, but we really care about our clients
and that is why we have compiled the following articles about eating for
good health. |
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| Why Protein?
Here are just a few quick reasons why we want more protein in our diets. Protein is the building block of the body. If you want to build muscle, you need protein to help build that muscle. Protein has very little effect on our blood sugar levels. We are encouraged to eat low glycaemic foods to minimise any changes to blood sugar levels, well what better way than with protein? Protein will also satisfy your hunger for longer. |
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How to incorporate more protein in your diet. Firstly make a list of the protein foods you like to eat. Secondly, write down beside the protein all the foods you like to eat with it. Thirdly, write down what time of day you would prefer to eat that food. Now plan your weeks food plan and your shopping list. Be sure to vary your diet. When you write down your accompanying foods, make sure you have several options for each protein item. |
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How to incorporate more Vegetables in your diet Here's a few ways to increase the vegetable intake for you and your family. When shopping, allow all the family to choose their favourite vegetables. At home, allow your kids to help prepare the vegetables. Have a plate of cut vegetable sticks in the fridge ready to snack on. Don't overcook the vegetables. Steam or stir fry them. They will have better colour, texture and flavour. Offer a new vegetable along with a familiar vegetable. Try the new vegetable at the start of the meal when everybody is hungriest. Be positive. Smile and don't pass on negativity when you prepare and eat your vegetables. If you find one you really don't like, don't eat it yourself again. |
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What is the Glycemic Index? The Glycemic index is the latest buzz word, so I thought I would give you a few facts about why it is so important. What does the index mean to you? • Low GI means a smaller rise in blood glucose levels after meals • Low GI diets can help people lose weight • Low GI diets can improve the body's sensitivity to insulin • High GI foods help re-fuel carbohydrate stores after exercise • Low GI can improve diabetes control • Low GI foods keep you fuller for longer • Low GI can prolong physical endurance How can you switch to more low G.I foods? • Use breakfast cereals based on oats, barley and bran • Use "grainy" breads made with whole seeds • Reduce the amount of potatoes you eat • Enjoy all types of fruit and vegetables (except potatoes) • Eat plenty of salad vegetables with vinaigrette dressing Foods are rated as low, medium
or high G.I |
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You are What you eat! Now the expression "You are what you eat" is thrown around quite a lot these days, but if you really think about it, I guarantee you would change your eating patterns. Everyday our cells are replaced by the nutrients we draw from our food. So you literally are what you eat! Do you want to be sugar, caffeine, grease, pesticides, herbicides, processed foods with food colourings, preservatives, loads of sodium, and a whole bunch of other ingredients that have numbers instead of names. Or Do you want to be organic fruits, vegetables, meat, fish, chicken, nuts, seeds and filtered water. No one can be good all of the time, but just because you can't be good all of the time doesn't mean you shouldn't be good as much as possible. |
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What do you know about carbohydrates? From no carb to low carb, you name it and you will find lots of different fashionable diets that follow that principle. Let's have a closer look at this diet phenomenon. Just like protein and fats, carbohydrates are an important component of our nutrition. After all, carbohydrates get turned into Glucose which gives us energy. It seems that every new diet fad likes pointing the finger at one of the macronutrients and blame all the ill health and weight gain on it. Just as with fats and proteins, we have to make the right choices when it comes to carbohydrates and opt for the good ones. Most of your carbohydrate intake should be composed of high fibre vegetables that grow above the ground. As a rule of thumb above-ground vegetables have a lower Glycemic Index (less sugar and it enters the blood slowly over an extended amount of time, giving longer lasting energy) than below-ground vegetables such as beets, potatoes and carrots, which are high GI and should only be eaten in moderation. Grains and corn also have a high glycemic index, which indicates quick absorption of the sugar into the blood giving a quick energy hit followed by a crash in blood sugars causing tiredness and hunger. Opt for the wholemeal grains as they are lower GI than all the highly refined grains. It is also important to recognize that vegetables and fruits are carbohydrates. It seems that are still lots of people that don't categorise carbohydrates the right way. Have you ever heard anyone say:" I don't eat any carbs at night, all I have is a piece of fish and a salad"….hmmmm…. I wonder what the salad is supposed to be?!?! So I guess a better way of phrasing it is: "I only eat good carbs at night." As you see there is nothing wrong with carbohydrates when you eat the right ones. Avoid or eliminate the bad carbohydrates which are mainly found in refined grains, sugars and sugary foods, as well as starchy vegetables like potatoes. These carbs will increase your insulin levels and tend to promote weight gain and illness. I hope that brings some light to the subject. Choosing the right carbs and the correct ratio for your metabolic type is the answer. Remember that healthy eating is a combination of the right carbs, the right proteins and the right fats. |
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What's the real cost of alcohol? Did you know that alcohol cannot be converted to fat? The fact is, there is no enzyme in the body capable of converting alcohol to fat, it is merely converted to energy and waits in the body until it is needed. The down side to this is that this energy is used first, meaning that any food you eat which should be used as energy, will now be stored as fat! Think twice before you reach for that second glass of wine! |
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| Vegetable Dishes
Semi Dried Tomatoes Simple Vegetable Soup Soy meat Pizza Lentils Braised With Rosemary And Garlic Chickpea And Leek Soup Fresh vegetable Mash Roasted Asparagus With Cherry Tomatoes, Black Olives
And Basil Tomato and Lentil Soup |
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| Chicken Dishes
Asian Lettuce Wraps Peel off as many iceburg lettuce leaves as you want to eat. Wash them and set aside in the fridge. There's enough ingredients here for 4 people. 1 clove garlic 1 large onion 400g chicken breast - minced 50g chopped water chestnuts 150g chopped baby corn 1 large green onion 1 tspn sesame oil soy sauce and oyster sauce to taste Saute onion for 2 mins, add garlic for 30 secs, then add chicken and saute until chicken begins to brown. Add chestnuts and baby corn, cook for a further 3 mins. Add sesame oil, soy and oyster sauce, cook for 3 mins longer, add green onions and remove from heat. It is now ready to be placed inside the lettuce leaves, rolled up and eaten. Chicken and avocado salad Unlimited salad vegetables (except avocado-see below), with as much variety and colour as possible 150 g skinless chicken breast ¼ small avocado Dressing: 10ml olive oil, vinegar and/or fresh lemon juice. Dice and cook chicken breast in a frying pan lightly greased. Once cooked, add to salad and dressing and mix all ingredients together. Serves 1 Lemon pepper chicken with Asian greens Dry fry 1 chicken breast trimmed of all fat. Cover with a lid whilst cooking to create a steam effect. Sprinkle both sides with lemon pepper seasoning towards the end of the cooking process. (Available from any supermarket in the spice section) Do not overcook the chicken, as it will become dry. In a hot wok or fry pan, toss some broccoli, snow peas, celery and baby bok choy with a drizzle of coconut oil. Add a touch of water and oyster sauce for flavour. Cover to steam for a couple of minutes. Serve the chicken breast on the vegetables. Chinese style chicken and corn soup Lightly fry 1 finely diced onion in a splash of coconut oil. Add some freshly crushed garlic and fry for a further minute, being careful not to burn the garlic, as it will taste bitter if burnt. Add 2 diced chicken breasts. Pour in a 420g tin of creamed corn and fill the tin twice with water adding it to the soup. Sprinkle in 3 chicken stock cubes, and season to taste. Simmer for about 5 minutes. Remove from the heat, and pour in 2 tablespoons of corn flour mixed with cold water. Return to the heat and simmer for a further 2 minutes. Remove from heat again and whisk in 4 egg whites and a few drops of sesame oil. Serves 4 Marinated Chicken Strips Cut one chicken breast into strips and marinate for
at least 1 hour in 1tsp oyster sauce, 1tsp American mustard and 1 tsp
honey. Panfry in a light drizzle of coconut oil. Be careful not to overcook
as the marinade burns quickly. |
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| Seafood Dishes
Crabmeat Salad 125g crab meat or crab meat extender 50g low fat cottage cheese 1 small cucumber 1 Roma tomato 2 leaves cos lettuce 1 stick celery 1/4 small spanish onion 4 fresh asparagus spears 1 small carrot Cut salad into desired pieces and mix all ingredients in a large bowl with low fat dressing of your choice. It is simple to prepare and fully loaded with vitamins, minerals and protein. Tuna-slaw 150g Tinned tuna (water), 200g cabbage, 1 cup grated carrots 2 dressing varieties: 1)Olive oil, balsamic vinegar, salt and pepper or 2)Low fat mayonnaise (from the health food shop), salt and pepper For variety, add onion, capsicum or other grated vegetables. Tuna Steak With Fruit Salsa Buy a 200g tuna steak and trim off any bloodline that may be running down the side of it. Barbeque or pan fry it with a touch of olive oil. Season with sea salt flakes and freshly cracked black pepper whilst cooking. Finely dice 1/8 rockmelon, 1/8 honeydew melon, ¼ pineapple into ½ centimeter dice. Add a small bunch of grapes cut into quarters lengthwise and some chopped chives. Season with salt and pepper and add a touch of olive oil. Serve tuna steak cooked to your degree of doneness on a salad and spoon salsa over the fish. John Dory Fillets Baked In A Bag With Marinated Cherry Tomatoes And Olives Asian Style Whole Baby Snapper Cooked In a Bag Trim the fins off a baby snapper and give it a bit of a wash inside and out. Lay out a piece of foil and cover that with a piece of greaseproof paper or glad bake. Lay on the paper some picked corriander branches, some finely chopped ginger, crushed garlic, finely chopped chilli(optional), finely sliced shallots. Lay the fish on top and place more of the same ingredients on top of the fish. Drizzle liberally with soy sauce, add a few drops of sesame oil and a touch of oyster sauce. Place beside the fish some baby bock choy, snow peas and asparagus. Wrap this all together in the glad bake and foil, to make a bag that is completely sealed. Place it either in a steamer or the middlie of a hot oven-180 degrees celcius. The fish and veggies will steam inside the bag. It will take about 10 to 20 mins depending on the size of the fish and the heat of the oven. The fish should flake away from the bone when cooked. Enjoy! Honey Prawns De-vein 1.5kg green prawns with the tail on. Heat 1 tblspn coconut oil in a wok. Add tspn garlic and ½ tspn ginger and fry for 30 seconds. Be careful not to burn the garlic, as it will go bitter. Stir in half the prawns and stir-fry until pink. Remove from the pan and add the remaining prawns. Cook until pink. Return all the prawns to the pan and add 2tspn soy sauce and 3 tblspn honey. Toss until all prawns are well coated. Sprinkle with a few sesame seeds and shallots to finish. Serves 4. Tandoori Fish Fillets Combine in a bowl ½ cup plain low fat yoghurt, ½ cup tandoori paste and juice of ½ lemon. Take 4 x 200g firm white fish fillets and cover them liberally with the yoghurt mixture. Cover with glad wrap and refrigerate for atleast 1 hour to let the marinate set. Cook either on a baking tray in a hot oven, or on a hot b.b.q or grill or fry pan, until fish flakes when tested. Roughly 8 mins. Serve on a fresh garden salad, with a wedge of lime. Salad Of Charred Squid With Cannellini Beans, Rocket And Chilli Salmon Fillet Wrapped In Prosciutto With Herby Lentils, Spinach And Yoghurt |
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| Red Meat Dishes
Burger Patties 200g of extra-lean organic mince 1 small brown onion, finely diced ½ cup grated carrot 1 tablespoon hot taco sauce (no added sugar) ½ teaspoon season-all spice Combine mince, onion, carrot, sauce and seasoning in large mixing bowl. Mix together until well combined and form equal patties. Refrigerate for 2 hours. Grill the burgers until thoroughly cooked. Serve with green salad. For variety place a slice of tomato and a thin slice of cheese on each burger and return to the grill until the cheese has melted. - Serves 1 Loin of lamb with roasted vegetables 1 lamb loin 2 tablespoons olive oil Finely cracked black pepper 1 red capsicum split open and deseeded 1 zucchini sliced thickly on an angle 1 eggplant sliced thickly 1 roma tomato split in half Fresh basil leaves Pre heat oven at 220 degrees Celsius. Rub lamb and vegetables with olive oil, cracked pepper and basil leaves. Roast all together in a baking tray for approximately 20 minutes until lamb is pink in center and vegetables are cooked. Slice lamb loin and layer on a plate with the roasted vegetables. Beef In Burgundy Brown in a heavy based pot 400g cubed beef. Add 1 sliced onion and 3 rashers of rindless bacon sliced. Cook for a further 3 mins then add 200g sliced mushrooms and 2 teaspoons crushed garlic. Cook for 3 more minutes then add 200ml red wine. Cover and simmer on a low heat for 1 ½ hours stirring occasionally to ensure it doesnt stick to the bottom of the pan. Serve with a small amount of steamed brown rice and steamed vegies. Redcurrant Rosemary Chops Combine in a bowl ½ cup redcurrant jelly, ½ cup orange juice, 1 tspn finely grated orange rind, 1 tblspn seeded mustard, 1 tblspn chopped fresh rosemary, ½ tspn cracked black pepper. Place mixture in a saucepan and stir over low heat until the jelly has melted. Remove and allow to cool. Combine 12 lamb loin chops with marinade and refrigerate over night or minimum 4 hours. Drain chops and grill on BBQ, brushing occasionally with the reserved marinade. Serve with a roquet lettuce and roma tomato salad. Thai Beef Salad Dressing: Combine in a bowl the following
ingredients. Roast Leg Of Lamb With Apricot And Thyme Take one boned and rolled leg of lamb amd pierce the skin at an angle 10 times at random around the leg. Where you have made the incisions, open them up a bit by poking your fingers in them to make a bit of space. Using a blender, combine a good handful of picked thyme leaves, 1 clove of garlic, 1 teaspoon of salt and the juice of 1 lemon. Roughly chop up a good handful of dried apricots and mix with the thyme mixture. Stuff all this into the incisions that you made and rub the rest over the skin. Roast at 220 degrees celcius, turning every 30 minutes until cooked. |
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| Sauces
Tomato Sauce This is a fantastic sauce that can be used on meats, vegetables, wholemeal pasta, really anything that you would like to add a little flavour to. • 2 cloves of fresh garlic • Thyme, parsley, chives and basil to taste. • 1 large onion • 1kg tomatoes • 100g organic tomato paste • Salt and pepper to taste. • 2 tablespoons of cornflour Saute onions for approximately 2 mins. Add garlic for 1 min. Add herbs and tomato paste, continue cooking for approximately 1 minute. Add chopped tomatoes, seasoning and 1 cup of water. Cook for approximately 10 mins. Mix cornflour with enough water to make a smooth syrupy liquid. Puree tomato sauce in a blender. Return to the pot with the cornflour syrup. Bring to the boil, adjust the seasoning if required. Place in several containers in the fridge and use as required. You can also freeze the sauce if required. Healthy Salad Dressing: Now this dressing is not low fat by anyone's standards, but it is a healthy alternative to the fake dressings you buy at the supermarket and 1 teaspoon on your salad won't kill your diet. • 2 cloves of fresh garlic • Thyme to taste • Parsley to taste • Chives to taste • 3 eggs (preferably organic) • 500ml good quality light olive oil(The virgin flavour is too strong) • Approximately 100 ml White vinegar (to taste) • Your choice of mustard Salt and pepper to taste. Blend all ingredients except the oil in a blender for a few seconds and then slowly drizzle in the oil in a slow consistent fashion until the mixture is so thick that it won't blend anymore. Taste test, add more vinegar or seasonings if required, then add about a teaspoon of room temperature water and repeat the process to add the rest of the oil. Repeat this every time the mixture gets too thick to blend. The dressing will be green in colour if you have added enough herbs. This is a great dressing with all the health benefits of fresh garlic and herbs and the olive oil gives you your dose of essential fatty acids. This dressing has no artificial additives, but it will keep in a clean jar for up to 5 weeks. But remember, use in moderation! The not so guilty cream sauce We all like a creamy mushroom sauce on our chicken breast or perhaps a carbonara on our wholemeal pasta, but they are just way to fatty. Well here's a healthier alternative. • 1 cup of skim milk • 1 tablespoon of cornflour • An extra 100ml of skim milk • Salt and pepper to taste Place the cup of milk in a pot, add the salt and pepper and bring it close to the boil and turn off. Mix the cornflour and extra milk together in a bowl until no lumps are visible. Drizzle the cornflour mixture into the hot milk, whisking continuously. Turn the pot back on and bring the milk to the boil and simmer for 1 minute, taking care not to let it stick on the bottom of the pot. There you have your base cream sauce. From here, you can make any of your favourite cream sauces without the guilt. Fat free minced beef sauce This dish serves 2 purposes. It provides lean red meat into your diet and it goes great with steamed veggies to give them flavour. Firstly buy some lean minced beef. Finely chop a brown onion and sauté in a pot. Add the minced beef and cover with cold water. Add salt, pepper and any stock powder you may like. You could also substitute the water with beef or chicken stock. Bring to the boil and simmer for 30 mins. At this stage, the water should only just be covering the beef. Place the pot in the fridge and leave for several hours until all the fat has set on the top of the liquid. Remove the fat and return to the heat to bring to boiling point again. Mix cornflour with cold water to form a thick liquid. Take pot off the heat and drizzle in the cornflour mixing as you go. Bring to the boil, correct the seasoning and it's ready to go. It should be the consistency of a bolognaise sauce. This can be adjusted by adding more or less cornflour. You can make this beef sauce and place in the fridge for several days use. Or portion into containers and place in the freezer to defrost as needed. This dish provides all the protein requirements for this meal. Consume approximately 100grams of beef per serve. * Add tomato sauce to make fat free bolognaise sauce |
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| Copyright Fitta Bodies Personal Training 2009 | |||