Saturday Gym…

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This is the most annoying thing at the gym?

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Recipe Wednesday

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Don’t this little babies look delicious?

Paleo Pancakes

¼ cup coconut flour

1/8 tsp baking soda

Pinch of salt

1/3-1/4 cup coconut milk

2 tbsp organic cold pressed coconut oil

3 eggs

1-2 tbsp honey

½ tsp vanilla extract

maple syrup to taste

 

  1. Thoroughly mix the eggs, coconut oil, and honey together
  2. Add the coconut milk and vanilla extract
  3. Throw in the coconut flour, baking soda, and salt. Mix, but remember, not too much
  4. Melt a dab of butter in your skillet and then using a measuring cup, add a little batter to the pan. I recommend figuring out how many pancakes you’d like to make beforehand so that you can use the appropriately sized cup or ladle. The recipe should yield around 8 or so pancakes
  5. Remember that you aren’t likely to see many bubbles forming on the top so carefully check the underside of your pancake before flipping.
  6. For best results, serve your pancakes right away
  7. Drown those bad boys in maple syrup, grab your fork and enjoy!

Info Friday

I haven’t even finished my degree and I’m already getting the infamous question….

“Should I see a nutritionist or dietician?” and the subtle difference, “what’s the difference between you and a dietitian?”

We both need to be ‘accredited,’ whether it’s an accredited practising dietitian (APD) or an accredited nutritionist (AN). A number of health professionals such as naturopaths and personal trainers with human nutrition knowledge can call themselves a ‘nutritionist’ where they may have completed as little as a 6 week nutrition course. An accredited practising dietitian (APD) or accredited nutritionist (AN) must have completed a minimum of 4 years university degree.

So what does a nutritionist do?…

Nutritionists have expertise in a range of services including public health nutrition, community health and tertiary education related to nutrition. Nutritionists may design, coordinate, implement and evaluate a range of population health interventions to improve the wellbeing of individuals, communities and the population as a whole, through better food and nutrition.

Dietitians may work in many of the same settings as Nutritionists, such as public health and community nutrition, research and teaching, food industry and nutrition marketing and communications. However, Dietitians are also qualified to work with hospitals and the medical nutrition industry.

Still confused?…

To simplify it we are both very similar and can do similar things within practice. I will just not be able to work within a hospital setting. But I will still have the medication knowledge and interactions.

Recipe Wednesday

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Protein packed to make you feel fuller for longer…

Chicken and Quinoa Salad

220g (1 cup) quinoa, rinsed

2 x 200g chicken breast fillets, cuts into thin strips

2 tablespoon extra-virgin olive oil

1 garlic clove, crushed

small handful of flat leaf parsley, finely chopped

155g (1 cup) almonds, toasted, plus extra serve

130g (1 cup) dried cranberries, plus extra to serve

big handful of baby spinach

1 avocado, diced

 

Chimichurri dressing

30g (1 cup) chopped flat-leaf parsley

½ teaspoon chopped fresh oregano leaves ( or dried)

3 garlic cloves

1 teaspoon chilli flakes

4 tablespoon extra virgin olive oil

Juice of 1 lemon

 

  1. Bring 500ml (2 cups of water to the boil, add the quinoa and simmer for about 8-12 minutes untl it has tripled in size and started to sprout little tails. Then rinse and set aside to cool
  2. Put the chicken strip in a bowl, add your olive oil, garlic, and parsley, and toss to make sure the chicken is evenly coated.
  3. Heat a grill pan until hot, then cook the chicken strips for 3-4 minutes on each side until golden. Once ready set aside
  4. To assemble the salad, add the almonds, cranberries, baby spinach and avo to the colled quinoa in a serving dish, then give it a good mix. Add the grilled chicken and toss lightly then set aside
  5. To whip up the dressing, you can pop everything into a food processor and blitz for 20 seconds.

 

 

Recipe Wednesday

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Easy weeknight dinner option…

Sweet Potato and zucchini slice

1 brown onion, finely chopped

2 cloves garlic, crushed

1 tablespoon dried rosemary

450g zucchini, grated (approximately 2 cups)

250g sweet potato, peeled and grated (approximately 1 cup)

1 cup (150g) almond meal

1 teaspoon baking powder

Sea salt and cracked black pepper

5 eggs, lightly beaten

¼ cup nutritional yeast or organic cheese

cherry tomatoes to top

 

OPTION EXTRAS

1 ½ cups frozen peas

2 tablespoon pesto

1 cup baby spinach

 

  1. Preheat oven to (200C) and line baking dish with parchment paper
  2. If you have a food processor you can whip up this recipe super quick by using your grater blade and grate sweet potato, zucchini, onion and garlic
  3. Mix zucchini, sweet potato, almond meal, rosemary, nutritional yeast (or organic cheese) and salt and pepper ingredients together in a large bowl
  4. Make well in the mixture, add eggs and mix well
  5. Spread evenly in baking tin (20x30cm) or whatever you have. Top with halved cherry-tomatoes
  6. Bake for 40-50 minutes. This will depend on your dish size. The slice is cooked once you insert a skewer and it comes out clean.

 

Info Friday

 

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Fats…

The bad fats:

Trans Fat – Occurs in foods naturally. but mainly found in oils through a food processing method call partial hydrogenation. meaning the oil becomes easier to cook with. This type of fat can increase unhealthy LDL cholesterol and lower healthy HDL cholesterol. FOUND IN: Chips, pastries, doughnuts, biscuits, muffins, cakes, pies, margarine, fried foods (French fries, fried chicken)

Saturated fats – Generally this comes from animal sources such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol and LDL cholesterol levels, which can increase your risk of cardiovascular and type 2 diabetes.  FOUND IN: Butter, cheese, ice cream, palm and coconut oil, lard, whole- fat dairy, High fat cuts of meat. chicken with the skin, fast food.

The good fats:

Mono-unsaturated fats – Found in a variety of foods and oils. eating monounsaturated fats improves blood cholesterol levels and can regulate insulin levels controlling blood sugar regulation. FOUND IN: Olive oil, peanut oil, canola oils, sesame oil, avocados, olives, nuts (almonds, peanuts, macadamia, hazelnuts, pecans cashews)

Polyunsaturated fats – This is the fats found mostly in plant based foods and oils. This type of fat will improve blood cholesterol levels. most common polyunsaturated fat is Omega 3. FOUND IN: walnuts, flaxseeds, soybean oil, sunflower seeds, eggs,  sesame seeds, pine nuts, pumpkin seeds, tofu, fatty fish (Salmon, tuna, mackerel, herring, trout and sardines)

**A good fat can become bad if heat, light, or oxygen damages it. Polyunsaturated fats are the most fragile. Oils that are high in polyunsaturated fats (such as flaxseed oil)  must be refrigerated and kept in an opaque container. Cooking with these oils also damages the fats. Never use oils, seeds, or nuts after they begin to smell or taste rank or bitter.**

Recipe Wednesday

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Banana Bread with Coconut Flour (paleo)

4 large eggs, lightly beaten
4 ripe banana, mashed (2 cups)
3 tablespoon pure maple syrup
2 teaspoon vanilla extract
½ cup coconut flour
½ teaspoon sea salt
2 teaspoon ground cinnamon
1 teaspoon baking powder
½ teaspoon baking soda

1. Preheat oven to 200.
2. lightly oil a 20cm x 12.5cm loaf pan.
3. In a mixing bowl, combine the mashed banana, beaten eggs, maple syrup and vanilla extract (wet mixture)
4. in a separate bowl, stir together the coconut flour, salt, cinnamon, baking powder and baking soda (dry mixture)
5. Pour dry mixture into he bowl with the wet mixture and stir until combined
6. Allow batter to sit for 5 minutes before pouring into the prepared loaf pan. Bake on the centre rack in the oven for 45-55minutes, until loaf tests clean.
7. remove bread from the oven and allow it to sit for 30minutes before turning it out onto a cutting board.
8. Cut thick slices and serve with butter or honey.