Here’s a way to add some great flavour to your next serve of salmon whilst packing in 34g of protein, 3g of carbs, 17g of healthy fat and only 301 calories:

Sun-Dried Tomato Salmon

 Recipe from Anabolic Cooking

High Protein ANZAC Cookies

Ingredients

·         4 Egg Whites

·         ½ Cup Oatmeal

·         2 Scoops Vanilla Protein Powder

·         ½ cup desiccated coconut

·         2 tablespoons golden syrup

Directions

Preheat oven to 170°C. Place the egg whites, oatmeal, protein powder and coconut in a bowl and mix well. Pour golden syrup into the dry ingredients and mix together until fully combined. Roll tablespoonfuls of mixture into balls and place on baking sheet coated with cooking spray, pressing down on the tops to flatten slightly. Bake for 12 minutes or until golden brown. Makes 10 Cookies.

Enjoy!

This week’s episode of Oxygen TV we’re in the kitchen for a recipe I’ve emailed out to you before – The Super Shake Formula.

For those who missed it, I’ve attached the recipe again at the bottom of this post.

Initially I got onto the Super Shake Formula from Precision Nutrition – a company that specialises in Body transformations.  They’ve been so successful at it they have helped people lose more weight than every season of the Biggest Loser combined!

What I like most about the Super Shake formula is the versatility it offers.  you can put together your own combinations of fruits, veggies, nuts and liquids to create your own original Super Shake.

So let us know what you come up with by posting your best combination below….

Click here for a "Berry Blast" Super Shake

Yep it’s a mouthful to describe and it’s even more of a delicuous mouthful once cooked.

You’re gunna need:

• 2 Salmon Steaks
• Jar of Basil Pesto
• Extra Virgin Olive Oil
• 1 1/2 cups Quinoa
• 2 Tomatoes
• 1 Avocado
• 1 Red Onion

Preheat oven to 220 degrees. Tear two large sheets of aluminum foil and layer them. Pour 2 tbsp olive oil in the centre, place two salmon steaks on top and spread 2 tbs basil pesto on each piece. Fold over the sides and double the seams and ends so it is sealed completely. Bake for 15 minutes. Remove from oven and let it sit for 2-3 minutes.

Serve on a bed of boiled Quinoa and a salsa of diced tomatoes, avocado and red onion.

Delish!

As usual, it’s Anabolically supercharged, meaning it will activate all the right fat burning, muscle building hormones in your body so it’ll give you an energy boosting kickstart to your day that helps you achieve your health & fitness goals.  Plus it tastes great!

Dave’s Anabolic Blueberry Oatmeal

This great healthy receipe comes from Anabolic Cooking.

Another jewel of a fuel for ya!

Each week I endeavour to give you something new to add to your repertoire of healthy breakfasts, lunches and dinners. A few times, I have given you some healthy snack ideas too. Today is another one of those days.

As a Kiama Fitness Trainer I see people chowing down on this food a lot. Often with a coffee in the other hand.

Today’s version of it comes from Anabolic Cooking by Dave Ruel.

If you’ve got a sweet tooth, this one’s for you. If you indulge in the odd cake or muffin, this one’s for you. If you need to add in some healthier snacks it’s for you too.

Click on the above image to download this delicious recipe

Let me know what you think of it!

This is not a breakfast of champions
Typical breakfast foods that most people now eat include:

•    Skim Milk and a Sweet Cereal
•    Toast and Jam
•    “Breakfast Bar”
•    Pancakes and Syrup
•    1 Egg with Toast

In most of these meals (other than the one with the egg), the primary ingredient is fast-digested carbohydrate, which does nothing to help you lose weight or have the energy you know you should have Kiamain the morning.

Rather, instead of eating whole balanced food for energy, people today rely on coffee (often with milk, cream and artificial sweetener – you don’t get more artificial than that), which is not good at all for long-term health or body composition.

In order to have the body you’ve always wanted and the health status that others are jealous of, you need to know what you should eat for breakfast. These types of foods will help you feel good, curb cravings throughout the day, and allow you to have lots of energy for exercise and other physical activities you enjoy doing (which helps you look better in your clothes).

So, here’s 3 Top Ways to improve your breakfast and make your body a happy, healthy, fat-burning machine.

1.    Add high-quality complete Protein

Most breakfasts are sorely lacking in protein – and no, oats do not have enough protein in one bowl.  This is even despite numerous studies showing that including protein in your breakfast meal, such as having 2 or more eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like bread). Higher-protein meal plans are also well-studied for their ability to promote greater fat loss and a quicker metabolism than less protein.

So, at your next breakfast, ensure you include a complete protein choice on your plate such as:
•    Eggs  – 2 eggs a day actually keeps the doctor away. Eat them scrambled or poached with fresh spinach, tomatoes and mushrooms and a side of fresh fruit and your day is going to be great!

•    Whey protein –  Add whey to your blender with flax seed oil, almond milk, and berries, for a high-protein smoothie. You can also add a scoop of whey to plain oats after cooking to give it a boost.Or, mix a scoop of whey protein with milk and pour this over your favorite bowl of low-sugar cereal.

•    Cottage cheese – mixed with fresh pineapple or other fruit is a perfect start to your day!

•    Yogurt – combined with fresh or frozen berries and slivered almonds or muesli gives you a perfectly balanced meal.

•    Natural peanut butter – paired with grain bread.  Two tablespoons of natural peanut butter provide 8-12 grams of complete protein and plenty of healthy fat.

2.    Embrace Fibre

Another important aspect missing from most breakfast plates is fibre. And no – whole wheat bread is not a good source of fibre. Neither are specialty fibre breakfasts bars that are so loaded with sugar that any fibre they do contain is not worth it. High-fibre meals are more satiating and filling than low protein. Fibre is also associated with lower rates of cancer and diabetes.

Here are ways to include body-beautifying, belly-filling fibre into your breakfast:

 •   Beans – add 1/3 cup of beans to a breakfast burrito made with a grainy wrap, eggs and spinach.

•    Berries – fresh berries are a great addition to oats, smoothies, low-sugar cereal, and yogurt, and can add 2-3 grams of filling fibre.

•    Oats – the problem with most quick oats is all the added sugar, but 1/3 cup of oats has 3 grams of fibre and no sugar! It’s perfect paired with eggs, cottage cheese or whey protein for a complete meal.

•    Grain bread with nut butter.  Grainy bread has 3 grams of fibre per slice, and nut butter has ~2 grams for a total of at least 5 grams of fibre to start your day.

•    Fresh Fruit paired with a higher protein dish (yogurt, eggs) – one apple provides about 5 grams of fibre and 1 kiwi fruit provides about 2 grams of fibre.

•    Ground Flax Seeds – toss a tablespoon or two in with your breakfast protein smoothie, or add to hot cereal.  Two tablespoons have 8 grams of fibre, and can help balance your hormones while lowering your bad cholesterol levels.

•    Avocado – this “skinny” fat food is great on eggs. When cut in half, it packs in a whopping 5 grams of fibre and plenty of healthy monounsaturated fat that help promote a flat belly and a healthy heart.

3.    Include Vegetables

Unless you have a vegetable omelette, most breakfast dishes include little to no vegetables at all. However, vegetables are low-calorie, nutrient-dense and prevent many, many diseases that inflict us today.

Try these easy ways to add more vegetables to your meal and make your breakfast perfect:

•    Spinach – add spinach to your eggs while cooking or stuff a large handful in with your favorite smoothie; it may make your smoothie green, but it also makes it thicker and more satisfying without ruining the taste.

•    Tomatoes and cucumbers – add chopped to a bowl of cottage cheese for a crunchy, high-fibre breakfast.

•    Potatoes – no, potatoes are not evil, and yes, they can help you lose weight. Have a small side of homemade hash browns cooked with olive oil and a pinch of sea salt, along with your favorite protein item, and you’re adding at least 2 grams of fibre, and plenty of hunger-fighting, fat-burning nutrients to your diet.

There you go, three ways to instantly improve the most important meal of the day.

By Cassandra Forsythe-Pribanic, PhD, Registered Dietitian. Prograde Nutrition

We’ve covered a lot of great nutrition info these past few Fridays. As the title suggests, today we’re going to cover, What a healthy lunch looks like. Today’s information comes from Judy Davie (Author The Food Coach Cookbook) which was featured on Body & Soul’s website. Body & Soul’ is a magazine found every week in the Sunday Telegraph and there’s usually some pretty good info in there so be to sure to have a read.

Not sure you’re eating the right stuff at lunchtime to keep you pushing through your Kiama Fitness Program?

The golden rule is to make sure that your energy intake from food is lower than your energy expenditure from physical activity and everyday metabolic processes (assuming you don’t want to put weight on). The average energy intake for adults is 8500kJ, so for weight loss, aim to eat approximately 2000kJ less each day. A 2000kJ lunch can be a substantial and satisfying meal, provided you know what to eat.  These following 7 healthy satisfying lunches are sure to keep your Kiama Fitness Program up to speed.

Not sure you’re eating the right stuff at lunchtime? Just follow our seven-day lunch plan.

The golden rule is to make sure that your energy intake from food is lower than your energy expenditure from physical activity and everyday metabolic processes. The average energy intake for adults is 8500kJ, so for weight loss, aim to eat approximately 2000kJ less each day. A 2000kJ lunch can be a substantial and satisfying meal, provided you know what to eat.

Monday: Salmon and avocado sandwich – 2015kJ

Spread 3 slices of avocado onto 2 pieces of soy and linseed bread. Mash 1 small can of drained red salmon and top with 1 tbs grated carrot, 3 slices of tomato, lettuce and some chopped red onion. Season with lemon juice and black pepper. Finish with 1 medium orange.

Tuesday: Large salad sandwich, coffee and sweet treat – 1937kJ

Top 1 grainy bread roll with 3 slices avocado, 1 sliced dill pickle, sliced tomato, grated carrot, 2 slices beetroot and some rocket. Finish with a skinny latte and a dark chocolate ball.

Wednesday: sushi – 2026kJ

Select 2 pieces of tuna sushi, 2 pieces of salmon sushi and 2 small 26g pieces of mixed sushi.

Friday: chicken pasta and salad – 2000kJ

Serve 1 cup cooked wholemeal pasta with 1/2 a cup of pasta sauce and 2 thick slices of chicken breast. Sprinkle 1 tbs of grated parmesan cheese over the top and serve with 1 cup of green salad leaves dressed with 1 tsp vinaigrette.

Saturday: tuna and chickpea salad – 2071kJ

Combine 1 small can of drained (springwater) tuna with 1/2 a cup of chickpeas, add 1 chopped carrot and 1 stick chopped celery. Stir through 1 tbs vinaigrette dressing. Serve on rocket with 1 sliced tomato, 5 kalamata olives and 1 piece grain toast.

Sunday: chicken salad – 1987kJ

Combine 3/4 cup brown rice with 1 tbs roasted peanuts, 10 dried cranberries, 1/4 cup coriander leaves, 1/4 red capsicum and 1/4 cucumber (all chopped). Season with lemon juice and black pepper and serve with 100g grilled chicken breast.

You gotta love your food!

It’s been said before but Friday is a great time to check out a new meal or recipe and if it sounds like one you want to try, print it out and take it home with you. Then over the weekend, add it to your Shopping List, do the groceries for the week and get the best preparation for another 7 days of healthy eating to compliment your Kiama Fitness Program.

So we hear it ALL THE TIME, Breakfast is the most important meal of the day!

Today I’m going to share with you a breakfast I have had most days this year. It’s a big breaky but I still manage to eat it before the 6am Kiama Fitness class most days. There’s no excuse about not having time to make breaky in the morning- none! You gotta make time Dave.

It’s from my Coach John Berardi of Precision Nutrition. It’s a real anabolic breaky, meaning it gets all the fat burning, muscle building hormones in your system firing early in the day. I wouldn’t exactly call it gourmet eating, and it doesn’t need to be. But it keeps me energised of a morning and I know it’s a positive new habit that’s taking me closer to me goals.

Berry Watermelon Sorbet

Prep:  10 mins

Ingredients

• 250g frozen mixed berries, thawed
• 250g watermelon chunks
• 10ml lemon juice

Method

1. Blend or process all ingredients until smooth.
2. Pour into lamington pan, cover with foil and freeze until almost set.
3. Return mixture to processor, process until smooth.  Repeat, freezing and processing once more.
4. Cover and freeze for several hours or until set.

Nutrients Per Serve:  266kJ (64cals), 2.5g Protein, 0.4g Fat, 10.4g Carbs, 10.3g Sugars, 3.6g Fibre, 10mg Sodium

Source:  Metabolic Jumpstart